......... pentru cei care au nevoie de un 'short-ghid' in alcatuirea programelor de antrenament iata un model american; el nu poate fi luat 'copy/paste', deoarece alte sunt conditiile lor [ca si performantele antrenorilor in dirijarea pregatirii...] dar cred ca se poate remarca conceptia pregatirii si dozarea folosita in diferite zone de efort.
The YMCA Swim Team Age Group Practice Groups
All swimmers will practice together. The coaches place swimmers in lanes according to ability level and specialty. On occasion, a further sub division will occur into “Stroke” “Sprint” and “Distance” subgroups, with all of the age groupers being exposed to specific training in each stroke and various distances.
All swimmers will practice together. The coaches place swimmers in lanes according to ability level and specialty. On occasion, a further sub division will occur into “Stroke” “Sprint” and “Distance” subgroups, with all of the age groupers being exposed to specific training in each stroke and various distances.
When looking at workouts you will occasionally notice “training categories.”
The coaches use a modified list of training categories to design workouts throughout the season plan.
This includes is recovery work, where effort is undefined, and the swimmer’s exertion level is very low; base endurance work, with a low to moderate effort level from swimmers; fast endurance work, with the swimmer exerting moderate to high amounts of effort but still able to sustain the same speed for the duration of a work set; sprint work, with the swimmer going as fast as possible, even if it results in a decrease in speed during a work set; and power work, with the swimmer exerting a maximum effort, but with a short duration of work and a long duration of recovery. We ask the athletes to monitor their heart rates (Count for 10 seconds) during practice in order to monitor which training category is being affected.
The THY Senior National Group uses “Color Codes “ to designate these training categories and the athletes given specific target heart rates and specific swimming intensities while working in a cyclical training plan.
If you would like to learn more about this please see the THY Senior Team Handbook. A simplified version is explained below.
We are targeting five “Training Adaptations”:
1. Aerobic Endurance – (Both Long basic endurance maintenance and “threshold” endurance .. the ability to sustain a sub-maximal pace for an extended period. We color code this PINK & RED.
2. Aerobic Power -- VO2 max, maximum ability to consume oxygen. We color code this BLUE.
3. Lactate Tolerance – Lactate Tolerance, the ability to prevent large drops in pH when lactic acid accumulates, physiological (buffer capacity) and psychological (pain tolerance) factors. Work on swimming at Race Pace. We color code this PURPLE.
4. Anaerobic Speed – Sprints, ability to reach and maintain maximum
Velocity. Important for our distance swimmers so we can that we reduce the “slowing effect” of endurance training. We color code this GREEN AND YELLOW.
5. Recovery – We must make sure we incorporate the principles of recovery during our high volume and intensity phases. We color code this WHITE.
Most of our training will occur at Pink, Red & Blue:
Aerobic Base – PINK (5% slower than anaerobic threshold)
Threshold Pace - RED
MaxVO2 – BLUE (7% faster than anaerobic threshold)
Color Rest Period Heart Rate Pulse for 10 count
Pink 5 to 40 seconds 120 – 140 22-24
Red 10 to 40 seconds 150 – 170 25-26
Blue 30 secs..(can be“active” rest)180 – 190 27- 31
Lactate tolerance sessions are far more intense and so need to be done in longer rest intervals (rest can be “active”)so we can swim at or near race – pace (Purple – HR 31+).
Speed, or lactate production allowing for rest (Green – Yellow , HR Max 32 +) sessions will be brief and intense.
We BELIEVE in Learning how to do PACE WORK.
