by Dr. Paul Hutinger
Question: I was a sprinter in college and like the short events. What's the best training program for a 43-year old swimmer?
Answer: There are several examples that may work for you.
Dan Thomas, record holder of :23.63 for the 50 fly (40-44), gave his workout as a warm up of 8 x 25 kick and then 16 x 25 swim. The key was long rest at a 1 to 4 ratio (Example: 15 seconds on a 1:15 interval).
Another approach, if you have two hours a day, is the Alexander Popov program. This program was set up as a three week training cycle followed by one week of competition. An example of one week's training includes main sets of 8 x 800, 16 x 400, 16 x 100 at aerobic and anaerobic threshold levels. Once a week do a step test: 3 x 100 at aerobic speed (on 1:45), 3 x 100 at anaerobic threshold (on 2:00), 3 x 100 maximum aerobic (on 2:00), 1 x 100 maximum swim at lactate tolerance level. The stroke efficiency of 28 strokes per 50m (12 strokes/25 yards) was maintained throughout, even at sprint speeds.
A research study in the Journal of the American College of Sports Medicine (March 1997) gives scientific insights into the effects of high intensity training. This training is used by the Japanese coaches of the Olympic speed skating team. IE1 protocol was bouts of 20 seconds with 10 second rest, repeated six or seven times AT ALL OUT INTENSITY. This would be six to ten x 25 yards on 30 seconds with a maximum heart rate). IE2 was a 30 second exercise x 5 with 2 minutes rest (4 x 50 yards for swimmers). There was a 10 minute warm up for each training session,which lasted six weeks.
The IE1 program was superior, but both programs increased aerobic as well as anaerobic capacities. When you do the 6 x 25's, ALL OUT, with 10 seconds rest, you will understand what stress is put on both energy systems.