The level from the 200 meter events compared to the 100 meter events in Danish swimming.

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1 The level from the 200 meter events compared to the 100 meter events in Danish swimming. One more time we have seen the huge difference in the results from the Danish Championships in between the 50 and the 100 meter events and the 200 and longer events. There are some simple standard rules which can help us to find out if the performance from the 200 is related to the 100 meter time. We can do that comparing one swimmer to another or we can also take one swimmer and compare his/her events. Attached you will find a table (Split times in different competition events related to Personal Best times) which will give you a general idea of how to calculate the times we should expect from a swimmer when we compare different events. It is a theoretical model with perfect execution; we all would like our swimmers to be able to do it that way. But let us take a more modest example to illustrate the problem; Standard from a 100 to a 200 could be 2 x the 100 meter time Example; 100 meter time is 1:00.0 than 2 x 1:00.0 = 2: :10.0 = 2:10.0. We could consider that if a swimmer doubles with 0:10.0 he/she is within the acceptable standard. If the swimmer doubles + 0:12.0 or even more seconds, normally there is a lack of Aerobic level. It means that the swimmer is not able to keep an acceptable pace/intensity. To swim the 100 meter in 1:00.0 the splits are usually 0: :31.5 = 1:00.0. That means that the swimmer is able to keep a pace of 0:31.5. Very normal splits for a 200 meter in 2:10.0 could be 0: : : :33.1 = 1: :06:3. This means that the pace from the second 50 from the 100 is 0:31.5 and the pace from the second 100 from the 200 is 0: Traduced in training nomenclature we could state that the ANP level from the swimmer should be 0:31.5 and the AEP level should be 0:33.15 If a swimmer has problems to keep the 0:33.15 pace, than normally that means that his Aerobic level is not developed enough. One should start by increasing the AEC and later on the specific AEP for the 200 or maybe even better first for the 400. If we take the 1:00.0 and we look up how many points that is on the Olympic Final points table we will find x points. At the same time we can now use another way to see which times are related to these points in the 200/400/800/1500 and even in the 3000 or That will give us a good idea about what level we should expect in the neighbor events.

2 Points Free Free Free Free Free Free Back Back Breast Breast Fly Fly Medley Medley 735 0:27,42 1:00,00 2:10,56 4:31,48 9:19,03 17:45,97 1:06,65 2:22,83 1:14,74 2:39,84 1:04,61 2:21,28 2:25,71 5:06, meter should be done in around 36:33.0 Personally I like to prepare the double distance for each swimmer. That means that a 100 meter specialist prepares for the 200 and swims the 200 and the 100 in competition. The 200 meter swimmer prepares for the 400 and swims the 400 and 200 in competition. The next table will give an overview of how this is done and in which stroke. Main event in Competition Main event in Training Observations Specific individual work IM / Freestyle / Main stroke IM / Freestyle / Main stroke IM / Freestyle Freestyle and sometimes IM Freestyle In Olympic swimming we have only the 50 freestyle. Further on we have four 100 meter events, the 4 strokes. That gives a total of 15 medals for the individual sprint events. Please notice that the fastest 100 meter event will take around 47 seconds, a lot more than only sprinting! In the 200 meter events we have five events, the 4 strokes and the 200IM. In the 400 meter events we have two, the IM and the Freestyle. Further on we have the 800/1500 and the Freestyle. That makes a total of 27 medals for the middle distance and distance events. That is almost double as much. Indeed a very good reason to consider a special plan/strategy to improve the level of Danish swimming in the middle distance and distance events. A perfect example is Hungary (10 million) a small country like Denmark with a huge tradition in Olympic swimming. The total amount of medals they achieved together in all Olympic Games in swimming is spectacular: Gold 24 Silver 24 Bronze 17

3 If you look at the historical world rankings you will see that they have a lot of swimmers in for example the 400 IM. Swimmers learn first how to swim the middle distance and IM events and later on they specialize in their main event(s). If you take a look at the second attached file (Danish medals in European and World Championships 2008/2009/2010) you will see that 16 out of 25 medals have been achieved in distances of 200 meter or longer. Personally I think that every serious program should start with preparing the 200 IM with the youngest age group swimmers and later on, when the technical skills are in place, the 400 IM. Every season should have a similar build up; from IM to Freestyle to Main stroke, but never starting with Main stroke. Every swimmer who can master an 800 can swim a good 400, the same is valid from a swimmer who masters the 400, and the 200 will not be a problem for him/her. Etc. I would also like to mention that many top swimmers started out in the middle or longer distance events, the opposite way is not usual. Little by little we are improving the AEC level from the swimmers from the National Team and the NTC. After the next test in May we will publish the results from the testing since we started. Top level times achieved all over the world in the 3000 are impressive; some of the fastest men swim under 31 minutes and some of the fastest women under In the third attachment you can see what level and what kind of progression a swimmer should have in his/her AEC in order to be able to achieve the international top. You will also find attachment number 4 were you can see a similar progression for Regional, national, European and world class level. How to improve the AEC? Heart rate / stroke volume Blood circulation / general and specific Blood composition / altitude training. Cell energy delivery process / mitochondria. Technical level. Starts and turns. In the coming months I will write another article about the AEC and explain more about each mentioned item and how to improve each one of them..

4 Practically what should one do to improve the AEC? How? 1. Swim the same distance at a higher speed. a at the pace of 1:15.0 split each 100 after training swim at the pace of 1:13.0 b. 8 x 400/30 rest at an average time of 4:50.0 after training at 4: Swim a longer distance at the same speed. a at the pace of 1:13.0 after training 3000 at the pace of 1:13.0 b. 5 x 400 /30 at the pace of 4: x 400/30 at the pace 1. By increasing the total volume of the AEC set. a. 4 x 400/30 rest 6 x 400/30 10 x 400/30 b. 2 x 800/45 rest 3 x 800/45 5 x 800 /45 2. By increasing the distance of every repetition. a. 10 x 400/30 rest 8 x 500/40 5 x 800/45 b. 4 x 1000/2 rest 2 x 2000/3 1 x By reducing the rest in between repetitions. a. 8 x 400/60 rest 8 x 400/ 45 rest 8 x 400 /25 rest. b. 40 x 40 x 1: x 1: By achieving the same parameters at a higher altitude. a. Same distance/pace/ rest/intensity from sea level 1800 meter above sea-level. b. Idem from 1800 to 2100 to 2400, etc. 5. By increasing the technical level from the work. a. Reduce the Frequency at the same pace and intensity. b. Improve the turns, but maintain the same intensity. c. By breathing less at the same intensity. NOTE: Very important to understand that we have to be very alert on what is happening with the intensity if we change one or more parameters. Heart Rate, Lactate and Frequency are good parameters to be used, if combined with each other even better. First improve the AEC, after that improve the AEP.

5 Typical sets for the 200. AEP work / depending on intensity AEP/ANP. (For the 1:00.0 and 2:10.0 swimmer) 40 x 50 /15 or 20 rest like 4 x AEC + 1 x AEP, for the 1:00.0 and 2:10.0 swimmer; o 4 x 36 and 1 x 34 4 x 36 and 1 x x 36 and 2 x 33.5, etc. o Increasing Speed and/or increasing number of fast 50ties. 16 x 50 = at the pace of 34 o o Next time all of them at the pace of , etc. o Or next time all of them with 1 less rest, like 59/54/49/44 58/53/48/43, etc. 20 x 100/ 4 x 1: x 2:10.0 (long rest interval before the 100 AEP). o 4 x 1:13.0 and 1 x 1:09 4 x 1: x 1:08 3 x 1: x 1:08 o Increasing Speed and or increasing the number of fast 100. o Always the AEP work with even or negative split, we want the swimmer to get used to keeping or increasing the pace, never losing the pace. 6 x (150 broken, like 100/10 or 15 rest + 50). Enough rest in between every 150. o 100 at the pace of 1:09.0 and the 50 at the pace of at the pace of 1:09 and the 50 at the pace of 33.6, etc. o 100 at the pace of 1:08.0 and the 50 at the pace of at the pace of 1:07.5 and the 50 at the pace of 33.3, etc. One or more broken 200. o 8 x 25/10 at the pace of 2: x 25/8 8 x 25/6, etc. o 6 x 25/ x 50 at the pace of 2:10.0 change rest interval. o 4 x 25/ x 50/10 or 15 rest. o 2 x 25/ x 50/10 or 15 rest. o 4 x 50/10 or 15 rest o 1 x x 75. o 2 x x 100. o 2 x 100 o 1 x x 150. o Always at the right pace (even or negative split), with the right Frequency. o Enough rest in between several repetitions

6 Sets that could serve as a test to see if the swimmer achieved the desired level; If a swimmer can swim a broken 200 like 2 x 100 with 15 rest at the right (goal) pace with the right FR and splits, the probability is around 70% that he/she will do the same in competition. If a swimmer can swim a broken 200 like with 10 rest at the right (goal) pace with the right FR and splits, the probability is very close to 100% If a swimmer can do a set like 4 x 100 starting every 3 minutes, at the pace (even or negative split) from the second 100 from the 200 goal time, the probability will be around 85%. If you have any further questions or you would like to know more, please contact me in pw@svoem.dk or make an appointment in the NTC and visit some of the workouts and we will find a moment to speak after the workouts. Paulus Wildeboer.