Levels of the endurance’s practice

Swim Coach Conference9th December 2008

TF(Semmelweis University Faculty of Physical Education and Sport Sciences)

Dr János Egressyassociate professor

The energy contribution of different competition events

Event ATP-PC Anaerobic Aerobic

50m 60% 35% 5%

100m 15% 35% 50%

200m 10% 30% 60%

1500m 2% 20% 78%

Classification of the certain speed ranges

Range Symbol Propellant Intensity Heart frequency Lactate

Low intensity A1 fat 65-75% -70 to -50 < 2

Aerobic sustaining A2 fat/carbohydrate 75-80% 75-80% < 2

Aerobic developing A3 fat/carbohydrate 80-85% -30 to -40 2-3

Anaerobic threshold AT fat/carbohydrate 85-92% -20 to -30 3-6

Maximal aerobic MVO2 carbohydrate 92-100% -20 to max 5-10

Sprint SP ATP-PC > 100% n/a n/a

The hierarchical figure of the practice adaptation which shows the building up and down period of the different

physiological abilities

faculty

power

aerobic

anaerobic weeks

months

years

decades

• Excess distanced or continuous– 3000 m freestyle (intensive)– 5x1000 m freestyle from 13:00, with a limit of

12:30/1000 m– 10x400 m freestyle from 5:20, with a limit of 4:48/400 m– 20x200 m freestyle from 2:45, with a limit of 2:30/200 m

• Sets with short rests– 40x50 m freestyle from 40 sec – 16x100 m freestyle/backstroke from 1:20, with a limit of

1:15/100m – 10x (50 m freestyle from 40 sec + 100 m breaststroke

from 1:40 + 50 m freestyle from 40 sec)

• Descending or progressive sets– 3 x 10 x 100 m (1st from 1:40, 2nd from 1:50, 3rd from

2:00)– 2 x 4 x 100 m progressive from the 1st to the 4th, with a

100 m easy swim between the sets– 4 x (50 m butterfly, 100m backstroke, 150 breaststroke,

200 m freestyle)

• Sets for pull and kick separately– 16 x 100 m pull with paddles – pull buoy – elastic – 8 x 50 m freestyle kick progressive from the 1st to the

4th and than again– 4 x 200 m kick from 3:30

Consideration • Next to the hard work emphasize the quality work

as well• Forbear the swimming in one peace• Practice isolation• Sustain the endurance for the whole year• Quality excess distanced practice• Other forms of exercises• Develop significant basic endurance in 2 – 3 weeks• Forbear the sets with too high intensity• Use the practice periodic point of view• Imagination of the three practices per day