Pre-competitive training and

taper in elite swimmers:

examples & analysis

Andrei Vorontsov, Ph.D.

Carl Jenner, NEC Stockholm

Architecture of the MC
1 low aerobic and max strength block
2 high a. AT/VO2 max and power block
3 anaerobic block/specific strength
4 quality training (race pace + HVO) and
strength/power
5 taper + major competition rest,
recovery, strength, power & aerobic
maintenance, maximal speed development,
integration of performance components,

-> PERFORMANCE

Periodisation.pdf

PRE-COMPETITIVE TRAINING
BLOCK = Quality training
Is a period of race specific training, aimed to achieve
transmutation of non-specific abilities and skills into
specific abilities and skills, integrate them into specific
functional system and thus, build up performance
potential
(Theory of functional systems - P.K. Anokhin
PIONEER OF FEEDBACK CONCEPT, 1935)
System building factor is specific activity itself =
SWIMMING AT TARGET RACE PACE with target
stroke rate/DPS ratio and breathing patterns

Objectives:

Maximisation (development) of race specific abilities

through specific training:
- power, capacity and efficiency of dominating
metabolic system(s),
- propelling force during swimming
Perfection of Technical and Tactical Skills:
- swimming technique in best stroke(s) during
swimming at race velocities with competitive stroke rate
(stroke count) & distance per stroke;
- technique of starts and turns
Maintenance (retaining training) of:
- maximal strength/power & local muscle endurance
- aerobic abilities

Problems:

It is hard (if possible at all) to achieve simultaneous

peaking of all components of special working
capability
We are dealing with:
- delayed and non uniformed transformation and
- transmutation of training work into physical
fitness and competitive performance
- superposition of different training effects

Quality (race pace) training is the best way of

integration of motor abilities & physiological
systems with specific
swimming skills

CONTENT OF QUALITY TRAINING =

RACE SPECIFIC TRAINING BASED ON

INDIVIDUALS RACE MODELS :
Target distance and splits times (swimming
velocities), target stroke rate (stroke count), target
distance per stroke, race breathing patterns, glide
distance, underwater kick distance, breakouts
SUBJECTS OF QT:

Front end speed = FES sets

Back end speed = BES sets
Top end speed = TES sets
The Whole Thing Training (race simulation)
broken sets (control of SR-SC, DPS, breath.)

Repeatition training

-----------------------------------------------Maximal speed = HVO (high velocity overload)

Quality of training (training velocities) is of

utmost importance
Way 1: to reduce training regiments in order
to force a swimmer to swim faster at any cost
and resist to onset of fatigue (most common
approach in 1970-1980s = train hard, harder,
hardest) (?)
Way 2: to increase the rest intervals to give a
swimmer more time for recovery and let
him/her swim at higher velocity while focusing
on swimming technique and proper pacing:
SC(SR), D/S, breathing patterns, glide distance
(underwater kick, pull-outs), even or negative
splits etc.

Quality of training (training velocities) is of

utmost importance
Way 1:RAPID FATIGUE ACCUMULATION

decrease of swimming velocity, techniques degradation

(Target Time at any cost!!!)

Way 2: GRADUAL FATIGUE ACCUMULATION

maintenance or increase of swimming V, controlled

technical parameters and breathing patterns

RATIONAL: rather than to train fatigue - prepare to

swim competitive distance or part of it at target race
pace with target SC, SR, SR:D/S ratio

Psychological aspect of
race pace training:
RACE PACE TRAINING (FES, BES,
TES, splits or broken swims) mobilizes
MENTAL VISUALISATION OF THE
ULTIMATE GOAL AND WAYS TO
ACHIEVE THAT GOAL

QUALITY TRAINING
COACHS TOOLBOX
QUINT ESSENCE OF TRAINING
The Mark of Mastership & Craftsmanship
of a coach

 Front End Speed training training

exercises performed from the dive start @

target velocity of the beginning of the race

with model SC, SR/SD :
(1st 25 or 1st 50 for 100-200 races or 1st 100 m of the 400
race)

n x 25 or 35 m, also n x 50 m (for 100-200)

n x 100 for distance swimmers (feet on the
wall) @Target Pace and SR for 50, 100, 200 or 400 m

 Back-End Speed training sets of the laps

(last 35, 50 or 100 m of a distance) may
be performed from push off the wall or feet
on the wall(turn) start or from swim start
(by the head) @ TT of the 2nd half of the
distance with T SC, T SR/SD: finish on
hand touch
n x (the last , , of the race) from the
spot, from push or turn start
last 35, 50 m for 100 & 200,
last 50,100 or 200 m for 400-800 events
last 100,200,300-400 for 1500 m

Training of FRONT END SPEED:

5-8 x [50 from dive, #1 stroke @50]
[+100-150 m recovery @ 2-3 ]
Training of BACK END SPEED
4-8x [50+50+50 #1stroke @ 50]
[+150 m recovery @ 3:00
]
as 50s ##1,2 controlled fast speed +
50 #3 @ back end pace
Control of SR:D/S ratio, breathing

 TOP-End Speed training - training

of the finish effort:

sets of the laps (last , , , or m of a distance)

usually from swim start (by the head) @ TT
of the finishing race @ Target SR/SD:
N (last 25, 20, 15 for 50-200 events, last 50
for 200 events or last 100 for 800-1500 m),
swam @ TT of the corresponding fraction of the
2nd part of the race (last , , , or of the
50, 100, 200 or 400 m race)
Usually with breath-hold (no breathings under
flags!!!)
SR and DPS control is at utmost importance

Examples of TOP END SPEED sets:

Sprint after Apnea:
5-8 x 50 as [25 m kick under water (rest 10-15
s or no rest) + 25!!! With SR control and
constant D/S
Megan Quanns set(short course training):
4-6[825 @ 60, 55, 50, 45, 40, 35, 30
constant near maximal velocity, controlled
breathing, race SR and D/S]
Reduced set for taper:
3-4 x [5x25! @50,4540,35]

BROKEN SWIMS / Race Simulation:

the Whole Thing training
n x ( 2 x distance ri=10-30) rest 1-4 (2x50, 2x100, etc.)
n x (4 x distance ri=10-30) rest 2-4 (4x25, 4x50, 4x100)
n x (8 x distance ri=10-30) rest 4-6 (8x25, 8x50, 8x100)
n x (4 x ) + distance) rest = rest 3-6 (4x50 + 200)
Other combinations ( + + or + + .)
Speed (times) = as the best performance split
times (or predicted TT) + target SC (SR:D/S
ratio) + perfect technique

Jon Urbancheks set for

middle distance swimmers (200 m)

4 x 200 broken swims @ 8:00 as:

50 dive on 1:30 (at 200 pace :25.5 )
+100 push @ 2:30 (t = t mid 100 at 200 pace
:54.0)
+ 50 push @ 1:30 (at 200 back-end pace or
as fast as you can come home :25.5

TT = 25.5+54+25.5=1.45+3-4=1.48-1.49
(add up for 200 meters 3-4 under goal time) =
actual TT = 1:51-1:52
Active rest recovery 2:30 Total distance = 800

KOSUGE KITAJIMA set:

Broken 200 m Swim as:
Macrocycle
4x[50 @1st90
+100 @- last
2 +200
50 @ 90]
30.40+1.06.58+30.58=2.07.56
[+200 recovery
after each broken 200]
La=12.0-11.8 HR=180
SC=15/16/16/17=64

2nd Macrocycle last 200

29.90+1.05.53+29.46=2.04.89
La=8.2
SC=14/13/15/15=57

3rd Macrocycle last 200

29.22+1.02.70+28.90=2.00.82
La=11.3/14.0 (3)
S= 15/15/17/17=64

CLASSICAL
REPEATITION
TRAINING
4x100 #1 stroke
from dive @10
15.08.2000

TIME TRIAL

SPRINT TRAINING: Race Speed

& HVO high velocity overload
HVO High Velocity Overload all out
sprints and/or impuls training
Race Speed Short Efforts x 15, 20, 25, 30,
35 m
1) performed at utmost intensity
2) performed at controlled competitive
pace and swimming technique easy &
fast
Combine HVO + assisting/resisting
training (stretch-cords, towing devices)

Theory in
PRACTICE OF QT
at the NEC

Stockholm, January-April 2014

Architecture of the MC-II

January-April 2014

1 low aerobic and strength block

2 AT/VO2 max and power block (altitude
training 19 days/2320 m)
3 quality training (race pace + HVO +
competitions) and specific strength
4 taper recovery, strength, power &
aerobic maintenance, maximal speed
development

Monday/Wednesday a.m. - Diving gym with diving coach

= core body strength, plyometric , coordination
Tuesday/Thursday a.m. Weight training (power and maximal
strength with strength coach = whole body exercises)
Tuesday & Thursday p.m. = Short Course training sessions
reserved for sprint and apnea training

Land programme

Properly sequenced and balanced workloads

Enough rest before key sessions quality is utmost importent
since the most valuable workloads (exercises) required fine
coordination and maximal neuronal output
3-4 mainstream sessions a week out of 10 (each mainstream
session requires maximum effort and perfect technique)

Mainstream session race simulation

Next week after altitude camp:
short course session super maximal velocities, starts &
turns / preparation to LC sets
This image cannot currently be display ed.

Psichological tool to create a

drive I can do it! I shall do
it!

Mainstream session race simulation

Long course sessions 3 x broken 200s

as:

50+100+50 @50-1:30/BR 60-1:40

(focus on the middle 100 lap)

COMPETITIONS AS METHOD OF SPECIFIC

FUNCTIONAL AND SKILL TRAINING - Amiens meet
no taper

COMPETITIONS AS METHOD OF SPECIFIC

FUNCTIONAL AND SKILL TRAINING
3 days event every day every swimmer participate
minimum in 2 events x 2 races = 4 races
4 races x 3 days = 12 races

Mainstream session
Next week after Amiens IMPULS TRAINING
activation of maximal number of muscles

Mainstream session race pace

Next week after Amiens:
closer to the main event of the MC = shorter the laps and
less rounds in sets

TAPER & COMPETITIONS - COMPETITIVE

BLOCK (REALISATION MESOCYCLE )

THE TAPER: PHYSIOLOGY,

PERFORMANCE, AND PLANNING
David B. Pyne1 and Iigo Mujika2

Australian Institute of Sport, Australia

2 University of the Basque Country,
Basque Country
1

GENERAL PURPOSES OF THE

TAPER:
- to achive supercompensation of motor
abilities and energy stores through
active recovery and workload decrease,
- to convert improvements in motor
abilities, non-specific and specific working
capability, technical and tactical skills into
highest race pace and competitive
performance

TAPER & COMPETITIONS

COMPETITIVE BLOCK (REALISATION
MESOCYCLE ) usually lasts 3-1,5 weeks before
the major event of the MC or season
Objectives:
To develop maximal racing speed
To maintain functional condition
To "polish" swimming technique at maximal speed,
starts and turns
To finalize racing tactics
To maintain specific pulling strength (2 times a week)
To provide swimmers with physical and mental rest

STRATEGIES FOR TAPER

Mujika, Padilla, 2003, Pyne, Mujika, 2010:

1. Linear Taper
2. Exponential Taper with slow decay
3. Exponential Taper with fast decay
4. Step-Taper (Drop-Taper American
College Style Taper)

Mujika, I. and Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc,
35, 1182-1187.

STRATEGIES FOR TAPER

1. Linear Taper 2 sessions dropped
every week in the last 2 weeks
2. Exponential Taper with slow decay
keeps the same number of sessions, but
volume reduced by 40-60%
3. Exponential Taper with fast decay
3-4 sessions are dropped during the 1st
week of taper (volume decsrease during
the 1st week = 60-70%)
4. Step-Taper (Drop-Taper American
College Style Taper)

Key points (Pyne, Mujika et al., 2013):

During the taper period, a training load
peak in the first week associated with a
slow decay design led to higher
performances
Over the course of the swimmers
athletic careers, better performances were
obtained with an increase in training load
during the overload period followed by a
sharper decrease in the taper period

CONTENT OF TRAINING DURING TAPER

Progressice reduction of training workload
Skills and Drills
Short sets of sprint efforts (using full stroke, kicking
and pulling), starts and turns with racing speed
Mini race-pace sets with conscious control of optimal
distance per stroke/stroke rate ratio
Low aerobic swimming - short sets of slow interval
or middle distance (200-400 m) swimming
Stretching, massage/relaxation, mental visualization
of the race and will power exercises are important
part of tapering
Sauna may be used but not later than 6-7 days before
the race

RECOMMENDED CONTENT OF TRAINING

DURING TAPER (not a drop taper)
Decrease of training volume while maintaining the
same frequency of sessions (keep doubles ALAP,
especially for females)
Later time for a.m. session for longer sleep
Last 2-4 days may be single sessions
Strength and power land work usually stops 5-6 days
before major event (some swimmers keep
maintenance until 3-4 days before the race)

PHYSIOLOGICAL CHANGES DURING TAPER

Reduction in workload and rest during 2-3 week of
taper result in:
- increase of maximal strength and power in
swimmers by 15-25% (neuro-muscular adaptation)
- increase of total metabolic power
- descrease in oxygen cost of swimming by 5-8% due
to biomechanical economicity
- changes in hormonal profile of individuals
(possible) increase in testosterone, HgH
The magnitude of increase depends on age and
gender.
Individual responce to taper also varies significantly

PSYCOLOGICAL CHANGES DURING TAPER

Positive changes in athletes mood state induced by
reduction of fatigue and improvements in training
performance
Better perception of effort and movements control
Optimal level of aggression

THE ROLE OF THE COACH DURING TAPER

Create positive atmosphere in training group or team
during final preparation
Give swimmers highly positive FEEDBACK
concerning improved components of the performance
Keep friendly communication with all swimmers
Amphasize the strong abilities and skills in
individuals
Manipilate training stimuli in order to achive positive
psychological reaction and facilitate confidence
Avoide negative reactions and assessments

Taper plan for breaststroke swimmers of the Russian

National Team preparation towards Euro SC 2009

Example of BACK END SPEED training:

sprint group of the Russian National Team
(Date: 30.07.2010 = 9 days before EURO LC)
2x[100 m non-stop from push start as:

Split target: 1st 50 m from push TT 29.00 feet on the wall

2nd 50 m from push TT under 25.00 ]
E.L.

1) 27.79+24.55=52.34
2) 27.82+24.49=52.32

A.G.

1) 27.92+24.93=52.85
2) 27.72+24.69=52.41

V.P. 2x400 non-stop (preparation towards 200 m free) as

[50=37, 50=30, 50=37, 50=30, 50=37, 50=30, 50=37,
50=29.5]
1) fast 50s 29.6-29.7-29.8-29.3
2) fast 50s 30.2-29.7-29.6-29.4
(start/finish feet on the wall, last 50 m finish - hand touch)

PRACTICAL TAPER (NEC)

Starting with reversed days count (how many days left to the
Major Event of the MC)

24

25

26

27

28

29

30

17

16

15

14

13

12

11

31

10

10

11

12

13

Group devision between coaches more individual event

specific taper (2-3 weeks before major events)

7 days befor

7 days before

1. 500 padd.

1. 2x[25! Dive/75~]

6x50 drill/6x50 kick @60''

2. 5x[15 build in/15! Out]
300 =[50 drill/50 BK]
2x[25! Dive/75~] Simon
1x[50 push/150~] 10.90

kick: 150+100+3x50 @3'-2'-1'

5x[50 drill/50 swim]
2. 8x50 @60'' [desc.1-4/5-8]
300 drill/swim
3. 3x[25! Kick under/ 75~]

3x100 IM i=10''

3250

10.91
25.67

12.12

400 swim down

12.07

3500

27.42

6 days before

6 days before

1. 12x50 drill i=10''

1. 200 free 3/5/3/7

3x[200 free +4x50 kick "60'']

8x[15!/15~] odds dive/evens turn BK

8x50 drill BK i=10''
25! BK push/ 75

50! BK push/ 150~

8x50 dswim down

3150

Simon

Michelle

6.23

7.02

11.50

13.15

17.68

19.72

25.94

29.46

12.02

13.29

50 BK from push

28.68

Magda
13.16

12.08

10.90

200 IM +3x100 IM i=15''

Michele

Michelle

11.23

200 free+3x100 BK

6x50 drill/6x50 kick @60''

400 swim down

Simon

10x50 BK/BR i=10"

12.02

29.90

29.30

30.91

30.31

27.30

26.93

29.23

29.67

26.67

25.69

27.91

27.70

25.63

24.77

27.53

27.45

11.77

14.02

12.02

13.49

12.08

13.62

fly

11.19

4x[150 free +50 kick fly on BK]i=10"

3x[50=15!/35~/50 drill]

2. 50~/50! @60"

50~/2x50! @50"

50~/3x50!@50"]

150 recovery / 1 min ice bath

3. 6x50 kick
Simon 25 BR dive
300 swim
12.44
Simon

3000

Michelle

Simon

Michelle

25.68

28.43

25.53

28.28

25.28

28.27

24.87
25.08

28.09
27.52

25.28
free

Stina

28.23

3300

5 days before
1. 6x50 =[25 x fly/bk-bk/br-br/free]
200+3x100 "3:00-1:30
10x50 kick @65" Simon fly Michelle
12x50 drill i=10" 10.78
11.83
2. 3x[15! Dive/35~] 16.08
17.68
200 BK
2x[35!dive/65~]
3. 500 swim down choice
2950

4 days
1. 400 free
3x100 BK +200 IM i=15"
10x50 kick "60"
8x50 drill
2. 5x[25! Race pace/75~]
300 swim down
2600

5 days before
1. 4x50 drill BK +200 BK
4x50 drill IM +200 IM
4x50 drill BR +200 BR [Michelle BK
8x50 free [50 drill/50 DPS]
kick: 4x50+2x100+4x50 @1'-2'-1'
200 drill
2. 3x[50! Push/ 150~]
200 swim down
3200

4 days
1. 3x200 pull i=20"
8x50 kick
5x[50 drill/50=15!/35~]
200 BK
2. 3x[100@1:30
[50! Race pace/150 recovery]
200/800 swim down
2800/3000 Simon

Michelle
28.71
28.42
26.71
Simon BK
29.23
28.45
28.23

Michelle
1:03.82

29.41

1:02.84

27.89

1:02.62

29.10

Simon

1:05.68

25.16 fly

xxx

29.50 Br

1:03.02

23.73 fr

Outcome of performance of NEC

swimmers in MC-II
Week -5: National GP-1 no special targets for swimmers
Week -10 National GP-2 = 1 world best time, 3 PB (14-15 days
after descent from altitude) = 3-4 races for every swimmer in 2
days
Week -12 Amiens Cup = 3 National Records, 2 World best times,
5 results inside World 20 ranking (21-24 days after descent from
altitude) = 2-3 events x 2 swims every day x 3 days = 8-12 races
in 3 days
Week -15 Endhoven Cup (European Champs selection event) =
6 National Records, 2 World best times, 5 results inside 20 World
best times, 8 PB (48-51 days after descent from altitude) = 3-4
events for every swimmer = 6-8 races in 4 days
Sarah Sjstrm shatters the world record on 50m butterfly.mp4

Thank You, QUESTIONES ?

[email protected]