A. .

PhD,
Russian State Academy of Physical Education
A. R. Vorontsov (Last upgrade 12. 2008)




,

,


,

,
,

Part II.

.. ,

George Haines, Swim Magazine, 1996

Tom Jager, Rick de Mont, Don Schollander, Mark

Spitz & Matt Biondi

.
,

+Jim Montgomery
+Mark Foster
+Vladimir Bure
+Alex PopovPeter van der
Hoogenband ++

[ 50 1500 ]
----

,
()?

: , , ?



?
: , ,

,
, ,

!!!
(,
:,
) , ,

,
,
,

, t ..

-
:
,
, , ,
, etc

John NABER:
,
,


,
,

1.:
- > 85%, - 100%

2. :

(
):
,400

/.
5.30,
,1500

22.30,

400,
/ - 6.00, 200
. 200/
- 3.00
,

,
ETC.
-
,

3.

 (km) APSC
1997-1998

Swimmer
U-Nice
Harry
Pui Fan
Owen
Karie
Zoe
Lisa
Ryan
Penny

YOB Oct. Nov.

1987 30.2 120.3
1987 17.1 55.1
1987 31.05 57.2
1988 47.8 72.5
1988
1987
1988
1988
1988

Dec. Jan. Feb. Mar. Apr. May June

174.6 90.45 91.2 77.45 58.3 53.4 132.2
74.8 66.2 67.7 38.8 49.85 52.2
71.45
5.5
104.3 62.75 75.4 37.75 30.3 73.35 77.4
14.4
27.15 53.05 66.1
94.1
37.7
12.2 48.65 13.1 12.9 14.2 30.5 17.9 68.1

July Aug.
71.3 74.75
55.2
16.6 16.7
58.9 46.55
121.6 101.5
66.25 76.6
70.65 50.2
84.1 39.6
38.7 26.15

Chan U-Nice 14

2001 .
37.3 70.7 52.05
8.4 38.3 16.4 12.9 10.1
32 21.1 58.6 34.7 22.75
4x200 / 11.4 29.3 30.2 47.2
9.9

Ruth
Patricia
Zack
Benjamin

1990
1991
1989
1990

28.9

24.8

28.6

Jeremy
Jonathan
Jed
Harshad
Julian
Pamela

1984 84.85 100.3 52.7 97.9 111.4 70.5 113.3

1986 83.35
95 58.4 114.6 114.2 88.55 111.5
1985 85.25 138.1 103.1 82.5 82.95 62.05 47.7
1986 22.4 74.2 57.2 71.7 81.2 54.15 53.9
1985
16.1 25.6 38.4 62.15 68.45
1985
4.1 56.1 48.2 30.15 23.9 40.15

88.35
95.3
74.45
95.25
65.05
23.6

76.25
45.2
123.8
136.2
66.1
72.85

16.3

Sep. Total Vol.

33.35 1007.45
30.3
507.25
18.2
216.7
24.45
711.45
33.05
270.55
19.45
308.6
33.1
248.05
20
181.4
30
312.4
20.2
30.5
10.2
0

180.25
285.75
138.2
119.7

200 79.25 32.45

100 61.8 34.5
65.6 50.15 23.75
87.4 51.7 16.7
33.2 37.7 18.1
33.2 20.8 30.15

1107.25
1002.35
939.35
802
430.85
383.2

4.5

16.6

 (),
PRAWP KL 1994-1995
Swimmer YOB
Girls
M.ANG
S.Wai Yen
D.Foong
D.Teh
L.Yi Hui
Boys
H. ANG
S.WaiLoon
D. Foong
R. Chang
W.J.Ron
W.J.Wyn
D. Loo
C.W.Jun
D. Foo
L/W. Lip
K. The
J. Heah
J. Ghazali
W.K.Yuen

1980
1984
1979
1981
1982

Sept.
108.9
108.9
0
91.7
48.3

Oct.
205.7
198.9
167.6
166.7
141.4

Nov.

Dec.

164.8 165.15
168 169.9
129.1 168.15
112.5
155
140.3
84.9

1980 108.9 198.9

168 169.9
1981 101.2 188.9 153.3 150.4
1981
75 177.5 142.75 151.45
1982
80.5 169.5 128.4 166.7
1982
57.4 128.2 89.35 167.55
1982
64.9 158.1 92.65 168.35
1981
58.3 153.3 158.55 195.85
1982
68.9 143.9 100.3 138.15
1983
57.1 140.4 100.65 120.05
1983
58.9 139.2 154.8 107.75
1982
64.8 180.1 83.55 133.1
1979
110
62.3 141.3 171.6
1977 xxx
xxx
60.7
160
1981
57.8 151.7 82.35 127.05

Jan.

Fab.

83.55 141.2
105 144.6
84.2 129.75
100.5 109.65
97.1 101.4

March Apr.
157.7
189.5
185.1
154.1
90.8

105 144.6 189.5

94.85 129.6 186.3
83.8
144 149.05
69.3 146.8 185.6
70.7 90.45
142
64.8 91.45 139.5
90 158.9 146.8
68.7 117.65 158.6
100.9 151.15 155.7
94.4 117.8 114.4
78.6 98.05 138.2
103.7 146.15 181.6
103.2 162.3 155.9
86.5 109.5
83.3

May

June

July

96.6
163 116.25 138.8
101 162.5 96.15 124.25
82
77.8
61.3 52.15
95.5 126.85 49.15 40.05
85.4 119.7
83.3
53.4
101 162.4
116.8 132.6
81.9 99.65
85.9 177.6
71.9 137.7
87.3 145.05
100.8 147.25
77.2 103.9
60.8 123.3
81.5 117.5
87.9 116.85
80.2 139.3
89.3 177.6
101.5 135.3

96.15 124.25
75.55 144.35
93.7 51.45
51.1 84.35
73.2 77.15
67.1 77.85
112.7 94.95
60.9 57.45
38
20.6
58.35
22.6
41.6 17.25
66 50.75
127.5 174.65
63.4 76.05

Aug.

Total Vol.

59.35
62.45
0
0
0

1601.00
1631.15
1137.15
1201.70
1046.00

62.45
50.25
0
0
0
0
0
0
0
0
0
30
32.75
0

1631.05
1524.10
1250.25
1345.75
1105.60
1157.05
1417.40
1095.65
1068.65
1067.20
1040.00
1282.90
1243.90
1074.45




/ tool set

steady state,

80%

core body strength!!!

:


13-14

=
+

20x50/15x100/10x200/
5x400/800-1500

Max.
: 3-4/5-6

2- :
(7-10 ), 3-4 ,
- 1 / 2

2-
(9-10 )

Rick Benner
(American Swimming Magazine, 5, 2002)

:
3 x 30
: 3 x 45
Pre-Age Group:
5 x 45
Age Group:
6 x 90
Pre-Senior:
8 x 120 [2 doubles]
Senior:
9 x 120-180 [3 doubles]
:
11 x 90-180 [5 doubles]
Olympic:
14 x 120-180 min [2 triples]

 :
- ( Mark Reagan,
Australian Swimming, 1998)

- /1

1982

Nippers

2km

1983

Nippers

2km

1984

Dolphins

3-4km

1985

Dolph.&Jun.

4-12km

1986

Juniors

12km

1987

10

Jun/pre-sen.

12-20km

400 -600

1988

11

Pre Seniors

20-30km

500-800

1989

12

Seniors

30km

850-1000

1990

13

Seniors

35-40km

1200-1400

1991

14

Seniors

45km

1600-1700

1992

15

Seniors

40-55km

1800-2000

1993

16

Seniors

10

40-60km

2200-2400

1994

17

Seniors

11

40-70km

2300-2600

1995

18

A.I.S.

.16

40-90km

2400-2800

1996

19

A.I.S.

.16

40-90km

1997

20

A.I.S.

.16

40-90km

TRAINING SCHEDULE
N

10
11
12
13
14
15
16
________________________________________________________________________________________________________________________
1
52
52
52
52
52
52
52
2
12
16
18
20
22
24
28
3 *
6
6 6-9 b
6-12 b & g 6-12 b & g 6-12 b & g 6-12 b & g
6-12 g
4

1--2
1--2
1--3
2--3
1--3
1--2
1--2

1--2
1--2
2--4
2--4
2--4
2--4
2--3
5 (+)

314
456
454
240
251
230
138

314
456
240
124
104
80
135
6 .

268
324
400
688
766
855
1153

268
324
614
804
913
1005
1156
7
624
832
936
1040
1144
1248
1456
8 ()

200-300
300-400
800-1100 1000-1300 1300-1600 1500-1800 2100-2400

200-300
300-400
400-600
950-1150 1100-1300 1300-1600 1900-2100
9 (%) %
A1/A2
BE-1
40,5
30
25
22
20
18
17
E-1
BE-1
46
50
54,5
54
52
47,5
43
E-2/E-3
BE-2
10
15
16
19
21
26
30
SP1, SP2 SPE
2
3
3
3
5
6
7
SP3
SPDE
1,5
2
1,5
2
2
2,5
3
_________________________________________________________________________________________________________________________
** - depending upon stage (period) of the sport season.

11 17

 (Ian Thorpe)
50 m

100 m

200 m

400 m

1x1

xxx

2-3

33.11

1.12.45

10

3x1

xxx

6-8

31.59

1.09.92

2.48.00

11

3x1

3x30'

7-9

29.69

1.06.22

2.22.75

12

5x1.5

3x45'

20-25

27.46

58.81

2.04.60

13

6x2

3x30'

30-40/40-50

25.75

55.83

1.58.50

52.49

1.52.83/1.50.07

3.53.44/
3.49.6

50-80

50.21

1.46.70

3.44.35

3x1

50-80

49.71

1.46.00

3.41.83

10x2

3x1

50-90

10x2

3x1

50-80

14

8x2

3x45'

40-70

15

10x2

3x1

16

10x2

17
18

24.78

Bob Bowman:

Michael PHELPS
9-10 :

4 x 75 5 x 90
10 ranked 1st 200 /. 200

11-12 years :

5 x 120

13-14- .
, . . 12 ranked 1st in 50 100 ./200
. !!!
/.
13-14 :

6 x 120 + 2 - x 90
1999 13 - ranked 1st 200 ., 400 /., 1500 -2.04.68/ 4.31.86/
16.00.4
: 14-15 -

7 x 150 + 2 x 90 = 9
: - 10 x 120-150

Bob Bowman: Progression

of Michael PHELPS

2000 14
200 fly= 1.59.6 1.57.66/ 200 / 2.05.54 / 400 /- 4.23.86
2000 aged 15 Olympic Trials 200 fly ( /)
= 1.58.61-1.58.24-1.57.48

:

: 1.57.30-1.57.00-1.56.50

15-16 / 7

6 - x 180 + 5 - x 120
2001 turned to pro



/ ...

!
- ,

:
-
-

-
,

( ,
)

/ ..!

, , ,


400 /
400 Free- women
FAST TRACK
MIDDLE TRACK
SLOW TRACK
AGE
TIME % to goal TIME % to goal TIME % to goal
10
05:13,9 79,00% 05:54,3 70,00% 06:46,6 61,00%
11
04:48,7 85,89% 05:09,8 80,05% 05:34,2 74,21%
12
04:32,7 90,95% 04:44,5 87,16% 04:57,5 83,37%
13
04:24,0 93,95% 04:30,6 91,66% 04:37,5 89,37%
14
04:16,6 96,63% 04:20,5 95,21% 04:24,4 93,79%
15
04:11,8 98,49% 04:13,4 97,87% 04:15,0 97,26%
16
04:09,3 99,46% 04:09,7 99,31% 04:10,1 99,16%
17
04:08,0 100,00% 04:08,0 100,00% 04:08,0 100,00%
S.Gordon, algorithm - G.Sokolovas

 fast track vs slow track

/
!
!

NB!

2

50

.

. -

s

,

,
pre-pubescent

,

 ,
( )

9-15

-1

-2
TR-1b [E-1]

TR-2 [E-2]

TR-3 [E-3]

- (A, B, C)
TR-4[SP1/SP2]

TR-1 [A1,2]
9-11

150-160

160-175

175-190

190-200

above 200

12-13

140-155

155-165

165-180

180-190

above 190

14-15

130-145

145-160

160-175

175-185

above 185

TR 1a + TR-1b
[ =
= -1 ];
TR-2 - + TR-3 VO2 max [= =-2]
IV - [ - SPE].

max - (10-20 BBM/min)= VO2 max
max
[ . 400 ]
max - (20-30
BBM/min)=

[.
800
]

= max - 50 BBM
9-11 - 150-160 /

10-12

-


9-12

(30-60
)

( ,
)

( )

()

SESSION WORKOUT SHEET

Coach:
Pool:

Mark
MAC

Date:
Group:

14/05/2002
Age Group

Time:
Training week:

0515-0730
13

Session aims / objectives:

Effort

Description

Time Total

4x100 Rev IM

4x50 Kick No1 (No Board)

3x100 b/k Sw im

3x50 Pull No1

2x100 f/c Sw im (5)

2x50 Drill No1

1x100 No1 Sw im

1x50 Sw im f/c

1,500

8x25 Drill IM
1x100 Sw im IM

X2

600

5x50 (Max 10in/out @ turn)

1x400 Pull f/c

4x50 (25 Max/25 Steady - DPS)

1x300 Kick

3x50 (15 Max anyw here)

1x200 IM Dril

2x50 Max

1x100 IM Sw im

50's (1.10) Holding Stroke Count and w orking Turns - All No1
400 - 100 (Rest 15)

1,700

8x25 Drill b/k

1x100 b/k Sw im

x2

600

3x600 as: (Rest 20)

1) 300 f/c - (3x100 im) Sw im
2) Decending 75's Pull No F/C
3) 5x100 Sw im/Kick/Pull/Drill/Sw im F/C + 100 Sw im Dow n

1,800

Session distance

Total 6,200

[ 13 & 15 ]

-1

-2

RACE PACE (
)

RACE SPEED -


- 1
(
=40-50
BBM beats below maximum)

 BE-1 (=A1, A2)

-
8-11 [max 50 BBM]< < [max 40 BBM/min]
BE-1 :

, , ,
,

, - -

.

-1
11-13 , 1315 .

 (BE)-1 :

800-1000
2000-3000

(300, 400, 500, 600 m) (25, 50, 100, 150, 200
)

BE-1

, ;
.

 BE-1

BE-2, ,


-2
--
=15-30 BBM

 ,
BE-2 -
( 8-12 , 10-14
):

 BE-2 :
training
x 500-800-1000
-
1-4 )
(1-4

8-11

=20-25
. .

(25, 50, 100,

150, 200 )
..

(5-8
x 200-400
,
i =30-2)
.

(400, 800, 1000)
=20-25

challenge -

(25, 50, 100, 150 m)

11-12

: 400, 500, 800,

1000, even
1500
[
m rest

(60-80 12
x 25
= 7-10sec;
30-40 x

50 m rest
= 10-15 sec;
16-20 ]
x 150m, etc.).

!
(VO2 max) -

:
7x200 or 10x100 step-test,
15x200 [ x 3],
10x400 [ 4/3 /2/1],
40x50 [ x 5 10] ...

80-95% =10-15 min


( )
06.10.2003 p.m .

1. 8x150 IM on 2.30
10x50 kick [fly.free] on 60''
3x300 padd. On 4.00
100 kick BK
6x50 fly ! On 70''
1. 12x50 drills/choice
8x50 kick on 60''
10x15!/10x15~
200 drill/swim
3. 3x[3x200 BR on 3.30]
<100~ recovery>
4. 800 fins
1.18.70
7300

Stacey

Elspeth

Kate

2.56.24

3.02.05

3.02.50

2.51.81

2.59.07

2.59.55

2.49.67

2.53.45

2.56.81

2.52.78

2.59.05

2.59.45

2.50.79

2.56.03

2.59.69

2.48.40

2.52.51

2.53.71

2.50.45

2.58.88

2.58.88

2.47.26

2.53.69

2.54.10

2.41.65

2.50.62

2.50.70

(RACE PACE
TRAINING):
(
- SPE)

RACE-PACE TRAINING
- , or ,
.
,


()
13-14 1-2
2-3 , 15-17 - 2-3
4-6

RACE-PACE TRAINING


,

SR/SL
,


( )
.

n x ( 2 x race i=5-15) 1-4

n x (3-4 x race i=5-10) 2-4

n x (8 x race i=10-20) = 4-6

n x (4 x + race) = 3-6
Return speed (

Top end speed)

Starting speed (
)

n x ( race pace/ moderate) 2-3

 SPE
:
1-5 x (4 x 100 or 8 x 50 i= 5-10 )
5
3-8 x (4 x 25 i=5-10 ) = 3-5

3-6 x (4x50 i=10 -15 ) 3-5 min

4-6 x (100+50+50 or 50+100+50 i=10-15 )

4-6

1-3 x (8-15 x 100 ; i=5-20 ); 4-6

1-3 x (4 x 200 i=20-30 )

5-8

5-10 x (4 x 100 i=10-15 ) 3-7

 FRONT END SPEED

n x 50 , #1 50/150
]
BACK END SPEED
n x [50+50+50 - No.1 50/150
recovery] (50 ##1,2
, #3 race pace)
1-4x[8x25 60/55/50/45/40/35/30]
/

 TOP
END SPEED:
5-8 x[25 - 10-15 + 25!!!
,
5-6[825 60, 55, 50, 45, 40, 35, 30
, ]

8-12

SPE

( 50, 100, 200 )

 ?

:

1.
(
, )

2.
, ,
, RPE,
3.

4.

WC Youth Monthly Monitoring Form

Month: February

Name: Stacey Tadd

Club: University of Bath

Coach: Andrei Vorontsov

Training Record
29th-3rd
55200

Week Commencing
5th-10th
12th-17th 19th-24th
50400
53250
63000

26th-5th
55500

Total Aerobic Metres:

55200

41200

40050

44150

40700

Total Race Pace Metres:

None

8600

11500

16600

13350

Total Race Speed Metres:

Weekly Average Session Rating
(1 10)
Number of Water Workouts:

None

600

1700

2250

1450

10

10

10

10

10

Total hours in Water:

20

20

20

20

20

Total hours LC Training:

16
4

20
0

18
2

14
6

12
8

1h

1h 30

1h 30

1h 30

1h30

67.8
50

67.7
50

67.7
51

68.0
51

68.1
52

Anaemia
Low Hb

Anaemia
Low iron

Total Metres:

Total hours SC Training:

Total hours of Strength +
Conditioning:
Number of Strength +
Conditioning workouts:
Weight (Kg)
Av. Resting Heart Rate

*Illness/Injury affecting
performance, please give details
Other Factors affecting
performance

*Please report any illness or injury immediately to the contact below

Competition Results
Competition
Somerset
Short Course

Date
4th march

5th march

SC/LC
Sc

sc

Event
200 breast

Heat Time

Final Time
2.31.73

PB?
no

100 fly

1.05.13

yes

100 free

59.25

1.04.29
1.04.52
58.93
59.13
2.19.18

200 back

no
no

 () .
- 12.6 years
24 2002 6 , 8-9
()
MC-I

2001-2002

MC-II

MC-III

Week S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar Week S_Tadd E_Taylor Calendar
1
04-09 Sept.
1
34050
34050 02-04 Jan
1
48250
48250 14-19 Apr
2
19050
19050 09-14 Sept.
2
37450
37450 06-11 Jan
2
46900
44800 22-27 Apr
3
23900
23900 16-21 Sept.
3
36000
36000 13-18 Jan
3
45250
45250 29-03 May
4
29500
32500 23-28 Sept.
4
28950
33100 20-25 Jan
4
45025
45025 05-10 May
5
30550
30550 30-05 Oct.
5 xxx
36400 27-01 Feb
5
48200
48200 12-19 May
6
27600
27600 07-12 Oct.
6
8800
35250 03-08 Feb
6
41600
41600 20-25 May
7
31200
31200 14-19 Oct.
7
34300
27750 10-15 Feb
7
51250
53250 26 May-01 J
8
32350
35400 21-26 Oct.
8
34650
34650 17-22 Feb
8
32750
32750 02-07 June
9
25350
25350 28-02 Nov.
9
35900
36250 24-01 March
9
48200
48200 09-14 June
10
28450
28450 04-09 Nov
10
36050
23750 03-08 March
10
48525
48525 16-21 June
11
32400
36800 11-16 Nov
11
36700
31100 10-15 March
11
48100
48100 23-29 June
12
28150
28050 18-23 Nov
12
38850
38850 17-22 March
12
46900
40700 30-5 july
13
21250
32150 25-30 Nov
13
56450
60325 24-29 March
13
31175
15875 07-12 July
14
31000
30800 02-09 Dec
14
42250
40250 31-5 Apr
14
46850
46850 14-19 July
15
21850
21850 11-14 Dec
15
50750
50750 7-12 Apr
15
35050
35050 21-26 July
16
37350
37350 16-22 Dec
16
30700
30700 28-04 Aug.
17
27200
27200 23-30 Dec
16000
16000 05-09 Aug.

447150 468200

511150 555925

710725 689125

,
MC - 2000, 3000 ,
10x400 , 3x[4x50 I=20] < 5-6 >
,
MC: - 7x200 m step-test, 3x200 m [ 3/4/5 4/5/6
Step-test], 4-8x50 max 30],
, Cold Swims (
),
10x100 ax 2.15;
,

- 1000 2000,
- 58x[3x50 on 50] 1-3x[3x50 on 50]

Individual Chart of Progress. Season 2001-2002.

Elspeth TAYLOR
Oct
PB Breaststroke
25
17.01 16.66-17.67
50
38.33 37.79-38.39
75
100 1.22.45
1.26.80
150
2.15.3
200 2.54.62
3.01.99
300
4.38.91
400
6.13.17
500
800
1000
1500
Breast kick
25
Freestyle
50
46.34
25
14.19
100
1.36.33
50
30.93
30.95
150
100 1.09.34
1.15.4
1.12.49
200
3.26.07
150
1.55.32
1.51.5
300
200 2.24.84
2.35.64
2.29.53
400
300
4.08.36 7.14.85
3.58.7
500
400 5.09.47
5.32.17
5.23.44

500
800 10.21.59
1000
1500
2000

PROGRESSION
Nov
Dec
Jan

Feb

March

16.43-17.45 16.30-17.43 16.48-17.28 16.43-17.66 16.29-16.54

April

May

June

July

17.32 16.20-17.22 16.06-16.93 15.94-17.22

36.92-37.43 36.36-38.10 37.33-37.49 36.54-38.22 36.04-36.37 36.08-37.60 35.39-37.58 35.53-37.43 35.49-36.58

1.24.61
2.12.5
2.57.76
4.34.36
6.07.08
7.44.90
12.31.79

56.67
1.16.45
2.02.51
2.45.47
4.38.43
6.12.93
7.46.75
12.34.02
15.44.58
23.41.61

58.53
1.20.08
2.07.32
2.51.45
4.31.51
6.03.06
7.43.19
12.25.58
15.35.52
23.28.87

59.61
1.20.94
2.10.73
2.55.43
4.31.18
6.01.00

20.41

21.26

20.51

45.47
44.33
45.80
14.11 14.73-14.86
1.34.85
1.35.39
1.36.07
31.33
32.43
2.27.28
2.27.50
1.05.82
1.13.02
1.12.25
3.17.33
3.21.61
3.14.62
1.53.28
5.03.20
5.06.67
2.37.04 5.00.02
2.31.10
7.04.58
6.50.97
6.38.42
3.54.00
8.56.89
5.17.20
5.21.45
5.10.53

6.54.10
11.02.03
13.48.39
20.38.96

6.42.12
10.44.91
13.27.68
20.08.30

6.35.5
10.41.08
13.59.80

1.24.33
2.57.49

1.21.32
2.51.16

1.17.35
2.35.57

59.6
56.21
1.21.11
1.16.91
2.06.74
2.49.56
4.31.07
6.02.10
7.34.46
12.10.73
15.15.61
22.58.49

57.19

1.18.16
2.04.21
2.46.02
4.18.54
5.45.59

55.05
1.15.59
1.56.87
2.37.47
4.22.55
5.48.75
7.38.90
12.15.69
15.20.74
22.50.47

1.20.20
2.08.65
2.53.95
4.22.61
5.51.08
7.41.12
12.20.56
15.28.09
23.21.86

20.34

19.69

44.61
43.61
44.41
43.17
13.92-14.62
13.86-14.80
1.32.56
1.31.44
1.34.00
1.32.51
1.35.65
1.34.22
30.53-31.25
29.57-31.28
30.48-31.75
31.12
2.19.53
2.24.82
1.09.98
1.10.46
1.08.79* 1.04.57
1.08.90
1.04.04*r
3.12.49
3.08.25
3.15.09
3.13.47
3.16.54
3.17.60
1.49.5
1.49.00
1.46.72
1.45.10
5.03.65
4.53.35
4.56.21
4.58.19
2.26.82
2.26.72
2.20.70
2.14.42
2.21.20
6.43.40
6.31.02
6.48.90 3.35.70
6.38.01
3.47.90
3.41.78
3.44.60
8.16.69
8.21.89
5.05.18
5.05.01
4.58.89
4.50.50
6.24.38
10.19.91

6.17.40
10.09.30
12.43.24
19.06.51

IM
100
200
400 [x25]
400[x50]
400
800 [x200]
800 [x100]
800 [x50]

5.53.35

12.03.34

August

2.52.71

1.18.05
2.44.48

5.59.31*
5.34.08

12.01.42

1.15.17
2.45.25

5.38.08
12.11.71
12.01.75
12.01.89

1.15.14
2.31.58
5.45.88
5.36.13
5.30.84

1.15.11
2.36.31

2.27.86
5.45.00
5.13.35

11.14.27
11.20.24
11.24.12

11.19.52

1.13.39
2.42.93

2.25.90

5.31.72
5.06.80

15.91
36.32

55.41
1.15.54
1.56.46
2.36.01

1500, 2000,
3000 m / 20 , 30
- 800
[VO2 max]- 400
- 7x200 , ,
x 50 m

- 200 ax
, [6x50 or
4x50
15-30 ] , , x
50 .
- 50, 100 ax
[ = 15, 20,25, 30, 35 , 50, 75
, 25 15 ,
25 , 50]

 - 7x200 13-
- []
08.03.2002

Stacey
1.32.22
3.07.78
176
15/15
Elspeth
1.32.73
3.08.22
172
19/21

1.29.23 1.28.80 1.27.86 1.27.20 1.26.35 1.25.53

3.01.73 3.01.05 2.58.61 2.58.13 2.56.41 2.55.06
186
180
192
194
194 187**
16/17
17/17
18/18
18/19
19/19
21/21
1.30.23 1.31.11 1.29.11 1.28.53 1.27.93 1.26.40
3.01.94 3.04.34 3.00.14 2.59.68 2.58.45 2.56.73
176
181
183 xxx
186
182
20/21
19/21
19/20
21/22
22/22
23/24
06.05.2002

Stacey
1.31.18
3.05.86
165
15/15
Elspeth
1.31.12
3.05.86
167
18/18

1.30.08 1.28.01 1.27.70 1.26.75 1.25.48 1.22.60

3.05.86 2.58.24 2.58.41 2.55.41 2.53.79 2.50.31
174
178
178
183
188
191
16/16
17/17
17/17
18/18
19/20
19/21
1.29.13 1.28.01 1.27.74 1.25.71 1.24.74 1.21.80
3.00.81 2.58.19 2.58.19 2.54.38 2.52.14 2.46.02
175
176
175
178
188 185**
19/19
19/19
19/19
20/20
20/20
21/21

 (Lactate)

[?]

[
!!!]

 - 7x200 :
Elspeth
BR

1.25.54

1.25.16

1.23.09

1.20.74

1.19.46

1.16.76

1.18.11

2.53.08

2.53.81

2.49.14

2.46.16

2.42.30

2.39.38

2.38.82

166
1.6

0.9
18-18

171
1.6
18-17

19-19

target
Stacey
BR

176
2.0

176
2.2
19-19

11

175
4.1
20-20

13

188
187
5.4 6.8/7.9
21-21

14

21-21

16

19

20

2.58.0

2.55.0

2.52.0

2.50.0

2.48.0

2.46.0

2.44.0

1.24.24

1.24.63

1.22.06

1.22.20

1.20.72

1.20.20

1.19.64

2.52.26

2.52.62

2.48.73

2.47.44

2.45.78

2.44.81

2.43.34

187
2.0

1.0
17-17

185
2.3
17-17

Lactate mmol/l

182
2.7
17-18

196
3.2
18-18

11

187
3.9
18-20

13

200
205
5.1 7.7/7.3
20-20

16

20-22
19

20

a_vorontsov@hotmail.com

???

 /Long Term Athletic Development

1-2

3-4

3-4

2-3

3-5+

7-9/8-10
7-9/8-10

9-10/12-14
9-10/12-13

12-14/15-17
12-13/14-16

15-17/17-20
14-16/16-18

20+
18+

1-2 years

3-4 years

3-4 years

2-3 years

2-5+ years

8-9/9-11
8-9/9-11

10-11/13-15
10-11/13-14

13-15/16-18
13-14/16-17

16-18/19-21
16-17/18-19

21+
19+

Pre-Pubescent Pubescent
Post-Pubescent

M -- LTAD

1.

-
- 7-9 /8-10 .
- 1-2

: : -

,
,

,
3 4-6
30 45 60

1.

N.B.!

5-7(8)
.


!!!
-
,

2.
- 9-10
10-11
- 3-4

:
,
,
, ,
,

.
:
1300-1600
1100-1400

:


(400 ) (- )

. 70-75% =
steady state
60-70% of VO2 .

( SR/SL):
,


- 80%
()

.

3.

12 14
. (-
) 13 15.
- 3-4

3.

: ,
,
(, , ) 13-15

1800-2100 / 2200-2400
65-70% ,
15-25% race pace training (La & VO2 max),
5-6% - ()

 :
13-15
(200-400 ) 200 ,
1-2
( 1-2 ).


- 2-3
. ,


45-55 4-5 ,
()
35-40 (
)

4.

- 15-16 - / 16-18 -

15-16 16-18







:
1800-2200 ,
2400-2600 (200-400 )
2600-3000 -

,

-- Race pace, Race speed, maximal speed
(HVO)



(2-3
/
(-)