续:In the last year or so at the AIS we have refined our classification system of training. We have rationalized the old 7 point system into an easier to use 5 point system: [1] Aerobic, [2] Threshold, [3] Maximal Oxygen Uptake. [4] Lactate Tolerance and [5] Sprint. Using the 5-point system, it follows that levels [1] and [2] are used predominantly for continuous swimming or longer slower intervals with short to very short rest periods e.g. 3 x 1000m on 14:00, 8 x 400m on 5:00, or 15 x 200m with a 10 seconds rest interval. The higher intensity levels [3], [4] and [5] involve interval training with the combination of number, distance, intensity, type and rest periods being manipulated as required. This issue has been addressed in detail in a previous issue of Australian Swim Coach.
The development of endurance fitness should continue over the entire season or preparation. There is, of course, a particular emphasis on endurance during the initial conditioning phase in the first few weeks. However, endurance training should be maintained and continued right through the preparation up to the major competition. This applies to all swimmers and is, obviously, essential for middle-distance and distance swimmers. All three levels [1], [2] and [3] should be trained through the middle and final parts of the preparation. Physiological principles of recovery should be considered during high volume and intensity phases. Whilst ATP-PC energy stores can be replenished within a few minutes, and excess lactate removed within half an hour, it may take up to 48 hours to replace glycogen within the fast-twitch muscle fibers. This aspect of glycogen replacement and swimming training was dealt with by Dr. Bob Treffene in his recent article [2]. |