2016 Swedish Swimming Federation 25 September 2016 From Age Group Swimmers to Olympic Gold Bruce Gemmell coachgemmell@comcast.net
Nation s Capital Swim Club (NCAP; GP Site) From Age Group Swimmers to Olympic Gold Bronze 9-11 yr olds Bronze I & II 30-35 athletes Silver 11-14 yr olds Silver I 18-22 athletes Silver II 25-30 athletes Gold Gold I Gold II Gold III 14-18* yr olds 12-15 athletes 20-25 athletes 35-45 athletes
Nation s Capital Swim Club (NCAP; GP Site) From Age Group Swimmers to Olympic Gold Bronze 9-11 yr olds Bronze I & II 30-35 athletes Silver 11-14 yr olds Silver I 18-22 athletes Silver II 25-30 athletes Gold Gold I Gold II Gold III 14-18* yr olds 12-15 athletes 20-25 athletes 35-45 athletes
Progressive Overload Philosophy + Social Programming Bronze Level Programming Ages 9-11 Yrs Old 4 Practices / week 1hr 1hr 30 min Practices 2 x 15 Minutes dryland Silver Level Programming Ages 11-14 Yrs Old 6 Practices / week 1 hr 30 min 2 hr Practices 2 x 45 Minutes dryland Gold Level Programming Ages 14-18+ Yrs Old 6-9 Practices / week 1 hr 30 min 2 hr 15 min 2-3 x 1 hr dryland
Bronze Level Programming (9-11 yr olds): Guidelines for the Little Guys Train all 4 Strokes Every Day 20-30% Time Kicking Don t Repeat Weekly Schedule Teach-Teach-Teach No Such Thing as Fast 10 Unders Progressive Overload by # Practices/Week No BIG MEETS Encourage Multi-Sport Athletes Required Built in Breaks (off-season)
Silver Programming: (11 14 yr olds; 2 levels) Growing Senior Athletes 500/400 IM Focused Highly Aerobic (the more the better) 4-5 x 50 min -1hr Aerobic Sets / Week Proficient in 400 IM 7 Days Worth of Swimming Ramp Up Period 3 Day Rests
Silver Programming: (11 14 yr olds; 2 levels) Growing Senior Athletes 5 Day Rotation Vary Intensity Introduce Energy Systems Favorite Sets: 30x100 All Shapes, Sizes, Varieties 3000 Kick/Swim Combos (All Strokes) 20x25.Rest & Repeat
Gold Programming: 14 18+ yr olds ( 3 Levels ) Gold I Level Athletes Major Summer (Inter)National Competition Attendance is Regular & Predictable Honesty, Trust & Respect is Mutual Individualized Training Plans
Gold I Athletes (14-18+) Aerobic Pre-Season Period Begins 2 Weeks Post Summer Comp Lasts 5-7 Weeks in Length No Doubles Start 4k / workout; End 7-7.5k / workout Aerobic Training HR < 150 Kicking 30% All For 1 1 For All Strength Building in Dryland
Gold I Athletes (14-18+) Fall / Winter Training Periods 2x 8-12 Week Cycles Cycle Ends with 3-5 Day Rest for Meet 6-9 Water Practices / Week + 2-3 Dryland Volume is 55-65K / week ALL Energy Systems Aerobic Anaerobic / Threshold Emphasis VO2Max / Lactate Recovery for Old Guys
Typical Week (school year) DAY AM PM Mon Swim desc repeats 300/200 s w / Toys 5.5-6k (added mid 2014-2015 season) Threshold / Long Colors 200 s & up 7.5-9K Tues Swim Main Kick Set 5-6K Active Rest EZ / Fast 7-8k Wed Off / Dryland ( 15-16) VO2 Max / Lactate Broken Swims ( IM? ) 6-7k Thurs Swim Main Pull Set / Off Stroke 5-6K Threshold / Short Colors 150 s & down 7-8k Fri Off / Dryland ( 15-16) Short / Fast Power 5-6K Sat Over Distance (ES) or Lactate (MS) + Dryland 6-9k Off Sun Off Off
Gold I Athletes Summer Championship Period Can Begin as Early as Mid-February All Energy Systems Softer Intervals; Faster Swims Full 3 week Taper (80-60-40%)
Threshold Long Colors 200 & Up (Mon) 50 +/- 10 minutes in length Sample Set 4 x 300 @ 3:20 2 white / 2 pink 3 x { 3 x 200 @ 2:20 pink / pink / red x rnd { + 4 x 100 @ 1:20 red 4 x { 1 x 100 @ 1:20 blue { + 1 x 50 @ 50 blue 4800 yd set / 7,800 total practice
Threshold Long Colors 200 & Up (Mon) 50 +/- 10 minutes in length Sample Set 4 x 300 @ 3:20 2 white / 2 pink ( 2:55 / 2:53 ) 3 x { 3 x 200 @ 2:20 pink / pink / red x rnd ( 1:54.9 / 1:50.6 ) { + 4 x 100 @ 1:20 red ( 54.6 ) 4 x { 1 x 100 @ 1:20 blue ( 52.8 ) { + 1 x 50 @ 50 blue ( 24.4 ) 4800 yd set / 7,600 total practice
Threshold Short Colors 150 & Down (Thurs) 40 +/- 5 minutes in length Sample Set 3 Rounds: [ 1 x 300 @ 3:15 neg split 3 x 150 @ 1:45 Pink 1:27.0 (58.5) 3 x 100 @ 1:15 Red 56.0 (58.5) 6 x 25 @ :20 Fast Feet 1:00 rest between rounds ] 3,600 yd set / 44 minutes / 7,600 total practice
Threshold Short Colors 150 & Down (Thurs) 40 +/- 5 minutes in length Sample Set 3 Rounds: [ 1 x 300 @ 3:00 neg split 3 x 150 @ 1:45 Pink 1:24.8 (57.0) 3 x 100 @ 1:15 Red 54.6 (57.0) 6 x 25 @ :20 Fast Feet 1:00 rest between rounds ] 3,600 yd set / 44 minutes / 7,600 total practice
Active Rest EZ / Fast (Cruise / Race) Tues 45-55 Min in Length Sample Set 4 x [ 200 pink + 50 EZ @ 3:00] 6 x [ 150 desc 1-3 pink to red 4-6 RED + 50 EZ @ 2:30] 4 x [ 2 x 100 RED @ 1:20 + 100 EZ @ 1:40] 6 x [ 50 RACE + 50 EZ @ 1:30] 4,000 yd set / 53 minutes / 7,800 total practice
Training Katie Ledecky:
Balancing Training by Week/Month/Season VO2Max / Lactate Wed & Sat Sample Set 4 Rounds [ 1 x 200 @ 2:20 mile pace 2 x 100 @ 1:20 500 pace 2 x 50 @ :40 200 pace 300 ez / 6:00 rest between rounds ] 2000 yd set / 50 minutes / 7,100 total practice
Balancing Training by Week/Month/Season World Class Training & World Class Results