MASTERS TRAINING CYCLE

TRAINING SYSTEMS

Zone 1  Aerobic Zone – This represents swimming intensity below the anaerobic threshold.  Lactic acid is easily coped with because it does not accumulate in large quantities in the muscles.  Swimmers will produce lactic acid as they swim no matter what the training intensity but zone 1 swimming will produce low levels.

There are 3 types of aerobic training:
A1: Warm up/recovery work which complements anaerobic and sprint work.  Swimmers should train at a a heart rate of 50 – 70 beats below maximum with very short rest intervals using repeat distances of 200m – 1500m
A2: Aerobic maintenance.  Swimmers should train at 40 – 50 beats below maximum.  With rest intervals of 10 – 20 seconds on repeats of 200m – 1500m.
A3: Aerobic development. Training should be at 30 – 40 beats below maximum with rest intervals of 10 – 20 seconds using repeats of 50m – 400m.

Zone 2 Anaerobic Threshold – This is where training reaches the point where lactic acid accumulation rises sharply. The swimmer is on the cusp of  Zone 3. Swimmers train at a heart rate of 20-30 beats below maximum on distances of 50m – 400m.  Shorter repeat distances use shorter rest intervals.

Zone 3 High Performance Endurance /Critical Speed – The heart rate shouuld be 10 – 20 beats below maximum training on repat dsistance of 50m – 200m.  At critical speed the swimmer is at maximum heart rate and maximum oxygen uptake.  The point of the training set in this zone is to be able to hold that level of output.

Zone 4 Anaerobic or Race Pace Training/Quaility Training –  Can also be referred to as lactate training as the body produces high amount of lactic acid.  Working at high intensity levels swimmers need to have a goal to aim for in the form of split times/stroke counts etc.  Swimmers need to train to a goal time and use the pace clock as they need  to learn the ‘feel’ of the  pace for the races they intend to swim.  Sufficient rest is required to hold the goal time.