1

PRACTICAL ASPECTS OF PERIODISATION AND ANNUAL PLANNING OF

TRAINING IN SPORT SWIMMING.
Andrei R.Vorontsov, PhD, Associate Professor of Swimming Department, Russian State
Academy of Physical Education, former member of All-Union Coaching Council for Sport
Swimming.
The aim of this article is to make international reader familiar with practical approach of former
Eastern Block countries (first of all USSR and DDR) towards periodisation and building of
training cycles as it was applied to the sport swimming. The theoretical aspects of periodisation
were comprehensively highlighted in works of T.Bompa, I.Balyi, who just accurately re-told the
principles and content of periodisation given in fundamental works of L.Matveev, N.Ozolin,
D.Harre, Yu.Verkhoshansky and others. The interest of Western sport swimming specialists to the
theory and practice of periodisation was reflected in the book of James Counsilman New
Science of Swimming. He built the entire content of two chapters almost exclusively on the
material of leading East European specialists in theory of sport training). Good review of Eastern
European approach to the problem of periodisation was made in the book of Prof. B.Rushall and
F.S.Pyke Training for sports and fitness (Chapter 19, Planning a training year, 1990) and
series of articles of B.Rushall in his Internets Swimming Science Journal on training
periodisation. It worth to be said, that the majority of the works these authors are referring to
was written in the end of 1970s-early 1980s and are based on general theoretical approach to the
problem of periodisation in endurance sports. Very little references may be found concerning
practical implementation of the principles of planning in sport swimming. So we dare to accept
the mission to make the British readers familiar with practical aspects of planning and
periodisation in sport swimming how it was done not long ago in USSR and is in general still
made in Russia, Ukraine and even Israel. Theoretical fundamentals of this approach applying to
swimming are given in research of E.Shirkovets, V.Platonov, N.Volkov, L.Makarenko, K. -H.
Stichert, V.Issurin. We recognise that this is not the only optimal way of structuring training
process in swimming, but it proved its efficiency in many occasions. This approach is assigned
for critical analysis of our British colleagues. We are leaving them to make their own conclusions
and do hope sincerely that this material will help some young coaches to find their own style and
training philosophy.

THE PERIODISATION OF PLANNING IN SPORT SWIMMING.

1.1.The Macrocycle (MC) or Big Cycle as basic structural unit of sport season in swimming.
The MC recognised as optimal time span, which is required and sufficient to lead the swimmers
towards new, higher level of physical and psychological condition. During MC athletes perform
in definite succession all the necessary blocks of preparation, all types of training and
competitive workloads in order to develop general and specific motor abilities, technical skill,
will power and, finally, to form specific structure of working ability for competitive event
(distance).
In the duration of MC some blocks of training workloads may be performed
simultaneously, but some blocks are not compatible and therefor must be performed
successively. It is accepted in general that for adult well-trained swimmers the duration of MC
may vary from 8-10 to 12-14 weeks (first MC of the season usually is the longest and supposed
to be the fundamental MC for the season). Thus the entire sport season for top swimmers may
consist of 3-5 MC with 4-6 weeks break after sport season.
In young swimmers average duration of MC should be longer 12-16 weeks, as they
need more time to develop general physical abilities and more time to learn technical skills. The
prime goal of training is considered as building the better body and creation of the premises for
special training in older ages leading to sport excellence. The coaches should also keep in their
minds the necessity of gradual and careful increase of the training volume and intensity.
The number of MC in sport season and duration of each one is determined by the
Calendar of National and International Events. All MC of the sport season have almost (almost!)
identical structure, but differ from each other in duration, swimming and land training volume,
intensity of workloads *, training methods and regimes. Together with an increase of swimmers
general and specific working ability from MC to MC the swimming velocity in identical training
sets and testing exercises also increases.
2. The structure of the Macrocycle.
Each MC, as a rule (but not necessarily) consists of five (5) blocks mesocycles or periods of
training. Mesocycles are considered as structural units of training process aiming to achieve 1-2
(*For example - the swimming speed at anaerobic threshold may differ very much between MC1 and MC2, MC3
and so on).

big objectives of preparation, to develop 1-2 important components of special working

capability. The duration of mesocycle should be long enough to provide stable long-term
adaptation of targeted physiological functions and motor abilities. Hence it is usually not shorter
than 2-3 weeks. The mesocycles are:
1 Recovery and Transitional Mesocycle (period) usually after the break of the season and in
the middle of the season (after winter season).
2 Basic Training Mesocycle (period) consisting of two phases:
a) Basic-1 period or period of the development of slow aerobic endurance and general
strength;
b) Basic-2 period or period of the development of fast aerobic endurance and local
muscular endurance toward exercise with moderate resistance in training on land and in
the water.
3 Specific Training Mesocycle (period).
4 Pre-Competitive Mesocycle (period) of high quality training.
5 Competitive Mesocycle (period) including the Tapering and competitions.

RECOVERY AND TRANSITIONAL MESOCYCLE (duration 1-4 weeks) is aimed to

recover swimmers after pervious sport season or big cycle and prepare them towards significant
training workloads.
The objectives of training in this mesocycles are:
-

recovery after training season or competitive mesocycle;

refreshment of swimming technique in all strokes, techniques of starts and turns;

functional economisation;

development of speed;

development of flexibility and mobility;

development of core body strength.

The content of swimming training is composed by distance swimming using heart rate regimes
A1, A2, E1, technical drills performed as interval slow training with accent made on stroke
distance, water polo.

Land training may include cross-country running 3-5 (up to 10 km). General fitness and strength
exercises (first of all exercises for development of abdomen and back muscles), sport games,
stretching exercises.
Starting with the late 1980s many top Russian swimmers began to introduce in training at
these stage exercises for development of maximal muscle strength and increase of muscle. Up to
the end of this mesocycle the volume of maximal strength training achieves its maximum.
BASIC TRAINING MESOCYCLE.
The Basic Training Mesocycle (or Period) has a maximal development of
aerobic energy delivery system as its prime objective.
BASIC-1 TRAINING MESOCYCLE (duration 2-6 weeks).
Objectives of training:
-

to develop aerobic capacity and efficiency (slow aerobic endurance);

to perfect swimming technique in all strokes;

to develop general strength and flexibility;

to maintain speed abilities.

Content of training:
Extensive distance (1500-5000 m with uniform or alternated speed) and interval training within
training regimes A1, A2, E1 (accordingly to ICAR and US Swimming classification, average
heart rate (HR) = 140-150 b/min), swimming drills in all strokes, relatively big volume of
swimming using kick and pull, medley swimming).
Land Training: cross country running up to 5 km per day; general fitness exercises for core
body strength (station and circuit training) 2-3 times a week; development of maximal strength
using mainly weight training with free weights, stretching.
BASIC-2 TRAINING MESOCYCLE (duration 3-5 weeks).
Objectives of training:
-

to develop aerobic power (intensive or fast aerobic endurance);

to develop local muscle endurance in dynamic exercises with moderate resistance (at the
level of aerobic threshold);

to develop special strength in the water within aerobic range of swimming speed;

to develop maximal strength (mainly by the mean of land exercises);

to perfect swimming technique in 2 best strokes;

to develop psychological tolerance to monotonous prolong physical exercises;

to maintain the speed, flexibility and extensive aerobic endurance.

Content of training:
This has to be a period of the greatest swimming volumes: interval training with long sets of
repeats and short rest intervals; repeated and repeated-interval training using middle length and
long laps (200-300-400-500-800-1000 m) like 2-3x1000 m, 3-5x800; 5-8x300-400 m; 1215x200; big mountains and funnels: 800+2x400+4x200+8x100+16x50 or
100+200+400+800+400+200+100 using normal and hypoxic breathing (1:4; 1:6; 3/3; 5/5;
7/7; 9/9, etc.); big volume of butterfly or swimming (interval training using laps 50, 100, 150,
200, 300 and even 400 m) like 30-40x50 m fly on 55-60, 20x100 m fly on 1.40-1.50; 8-10x150200 m fly with rest intervals (RI) 20-30 sec; kicking (from 1000 to 1500 m every session),
pulling using paddles and additional resistance. Basic training heart rate 150-170 b/min (training
regimes E2 and E1, steady state swimming or negative split swimming). Technical preparation
is focused on building of optimal ratio between stroke rate and stroke distance at swimming
speed close to critical swimming speed (speed of maximal oxygen intake).
Land training: - mostly circuit training using moderate resistance (2-4 times a week by 40-50
min) and weight training with maximal weights (1-2 times a week) to keep the power. Stretching
10-15 min after every land training before swimming.
SPECIAL TRAINING MESOCYCLE (duration 3-4 weeks).
Objectives of training:
-

to develop functional fundamentals of special endurance (anaerobic capacity or lactate

tolerance);

to develop special strength;

to develop local muscle endurance toward exercises with big and sub-maximal resistance
(mostly, using land exercises simulating puling movements - with stretch-cords and puling
machines, such as Biokinetic swim bench, mini-gyms, Huttel-Mertens pulling exerciser,
Vasa Swim Trainer, etc.);

to maintain high level of aerobic endurance and general strength;

to perfect swimming technique at higher levels of swimming speed, to develop efficient

stroke rate/stroke distance control.

Content of training:
This is a period of most heavy training (relatively big training volumes of swimming with high
intensity plus hard land training). Main content of swimming training is composed by fast
interval training (training regime SP1, E2, HR=165-180 b/min, sometimes up to 190-200
b/min); sprint efforts (20-30x15-20-25 m); fast swimming using butterfly and IM (16-30x50 m;
8-15x100 m; 6-10x200 m; 3-5x400 m); periodical use of repeated swimming of diddle and long
laps to maintain aerobic power and capacity (5-8x300; 3-5x400; 6-10x200; 2-3x800-1000 m).
Land Training: circuit training with big weights and station training using pulling machines with
sub-maximal weights (2-3 times a week); maintenance of maximal strength (1-2 times a week).
Total number of land sessions 4 per week. During this mesocycle the time of strength training
on land gradually decreases while time spent for stretching increases.
PRE-COMPETITIVE MESOCYCLE (high quality training) duration 2-3 weeks.
Objectives of training:
-

to develop competitive speed;

to develop special pulling force in the water;

to perfect swimming technique in 1-2 best strokes, technique of starts and turns, to develop
competitive ratio between stroke rate and stroke distance;

to maintain maximal strength and local muscle endurance;

to maintain high level of aerobic abilities;

to develop conscious control upon technique and efforts during swimming with sub-maximal
(racing) and maximal speed;

to build racing tactics;

to develop competitive spirit (will power).

Content of training:
Repeated training using short laps and distances (25, 50, 75, 100, 150, 200 m) with small number
of repeats (12-20x50 m; 6-12x100 m; 6-10x150 m; 4-8x200 m); repeated-interval training (split
sets or broken swims) 4-8x(50+50), 5-8x(100+50); 4-6x(4-6x50); 2-3x(8-10x50); 35x(4x100); 2-4x(8x100); 2-4x(4x200); small mountains and funnels using full stroke or
kick: (50+50+100+150+200+150+100+50+50; 400+200+200+100+100+50+50;
200+2x100+4x50). Average heart rate during sets is 175-190 b/min (up to 200-210 b/min).
Swimming volume gradually reduces to 65-60% of maximal training volume achieved in
previous periods.
Participation in serial competitions during this period is considered as the most efficient form of
specialised training. The optimal number of competitive races should provide sufficient training
load and develop technical and tactical skills.
Land Training: short sets of repeats with big weights and maximal speed of movements,
flexibility exercises 2-3 times a week, small amount of maximal strength exercises 1 time a
week.
COMPETITIVE MESOCYCLE (including Tapering and Competitions). This period usually
lasts 1.5-3 weeks before the major event of the MC.
Objectives of training:
-

to develop maximal racing speed;

to maintain functional condition;

to polish swimming technique at maximal speed, starts and turns;

to finalise racing tactics;

to maintain specific pulling strength (2 times a week);

to provide swimmers with physical and mental rest.

Content of training:
Easy swimming (slow interval and middle distance swimming) alternated with short sprint
efforts (full stroke, kicking and pulling); exercises for conscious control of optimal stroke
distance/ stroke rate ratio; exercises teaching to recognise swimming speed.
During first 3-5 days of tapering it is considered to be possible to use short repeated sets:
8-12x25; 6-8x50; 3-6x100; 2-4x200 with maximal effort and rest between repeats 3-6 min.
3-4 times during tapering should be used exercises to maintain aerobic abilities (heart rate 160175 b/min). Training sessions are build around main sets consisting of short sprints (n x
15/20/25 m, n x15-20 m finish efforts; n x 20-30 m with turns, etc.). All power exercises are
usually stopped 5-7 days before major event. Number of training session during tapering
gradually decreases to 6-8 per week. Last 3-5 days before the event swimmers may train once a
day, but it suppose to be desirable that majority of the girls would swim twice a day until very
last day of taper because they have tendency to gain extra weight.
Stretching, massage relaxation, mental visualisation and will power exercises help are important
parts of tapering. Sauna may be used but not later than 4 days before race.
PLANNING THE MICROCYCLES.
Micro-cycles are the minor structural units of sport training with duration from 3-3.5-4 to 6-7
days.* At the level of micro-cycles are solved such fundamental principles of training as
overloading and recovery. The content of micro-cycles is pre-determined by character of training
at each given stage (mesocycle) of training. In accordance with training periodisation Russians
(and other post-Soviets) sub-divide all micro-cycles into several basic categories:
1) recovery micro-cycles;
2) basic-1 (slow endurance) micro-cycles;
3) basic-2 (fast endurance) micro-cycles;
4) anaerobic (lactate tolerance or lactate power) micro-cycles;
5) sprint (tapering) micro-cycles.
*- 3-3.5 days long micro-cycles are used usually during altitude training.

It worth to be mentioned that, for example, slow or fast endurance micro-cycles may be used also
in special training mesocycle as well as during taper. In those occasions they will play a role of
maintenance of aerobic capacity and power. Being used within basic-1, basic-2 mesocycle the
same microcycles will have as an objective the development aerobic abilities. At the same time
training in basic period admits the use of sprint and limited anaerobic workloads. Recovery
micro-cycles composed mostly of stroke drills, slow aerobic swimming and short sprints are used
in Recovery mesocycles early in the season, in transitional recovery mesocycles between MC
and after developing micro-cycles or competitive events in fast aerobic and anaerobic mesocycles.
Fig. 1.1-1.5 show some examples of 6 days microcycles of each type. Here we stuck to the
ICARs classification of training workloads as it should be more familiar to the majority of GB
coaches and is pretty close to that one used by Russian coaches.
ALTITUDE TRAINING.
Altitude training is still popular in preparation of middle distance (400-200 m) and distance
swimmers. Nevertheless some sprinters also use altitude training. The majority of Russian
coaches are practising 21-days long altitude camps at stages of basic and pre-competitive
training. In contrast with it, Igor Koshkin the coach of Salnikov, Rusin, Chaev and many other
outstanding performers, used 10 to 12-days altitude stints almost in every MC of his 5-6 MacroCycles model of annual planning (4-5 times a year). The training has the specialised character
with high intensity/big volume training sessions (mostly E2, SP1 workloads).
The mutual opinion among Russians is that swimmers have to go for altitude training
being very well prepared. Otherwise they have nothing to do in the mountains. For this purpose
they perform developing mesocycles (10-14 days) of big volume (14-15 km a day) and relatively
high intensity followed by 4-6 days of recovery training (8.5-10 km a day). Thus on arriving to
altitude they do not need special time for acclimatisation and may perform 2-3 slow aerobic
micro-cycles of very high volume. This, as supposed, helps to boost EPO release at very early
hours and days of staying at an altitude. After that they may shift to more specific training.

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The training at altitude is usually build of 3-3.5-4 days micro-cycles. During Basic
training are performed mostly E1 and E2 micro-cycles. During Special training and tapering may
be used all types of micro-cycles [2-3x3 days E1+2x3 days E2+2x3 days SP1 or SP2].
In relation to the beginning of major swimming event of MC or sport season to main approaches
may be used. First approach presumes return to sea level 40 days before competition.
Accordingly this model at altitude is performed mostly fast aerobic training of big volume and
short sprint. Upon return there is still enough time to perform high intensity specialised training
and tapering. This approach is more reliable relatively outcome of training, but the gain of sport
result is not as big as can be in case of return to sea level 18-20 days. It is common opinion
among Russian coaches that the model presuming 18-20 days return to sea level before event
contents higher risk of failure but is able to bring higher results.
WORKING ON THE ANNUAL PLAN.
The work on annual plan begins with composing of Explanatory Note, which contents:
the prime purpose and distinct aims of preparation,
the values of sport results and testing criteria for each stage and entire season,
descriptive logical model of sport season with borders of each MC.
The number and duration of each MC is determined based on the sport calendar. After
that are planed calendar borders of mesocycles composing each MC, specific aims and
approximate content of each mesocycle (basic training sets and regimes, control exercises etc.).
Now the time for calculation of the main training parameters of annual training plan has
come. It should be stressed here that the plan is a document serving to the practical needs of a
coach himself. The number and character of planning parameters depends mostly of coachs
attitude, experience, habits and education. These parameters usually include:
-

number of training days for each training week;

number of land sessions and volume of land training in hours for each week;

number of swimming sessions and their volume in hours for each week;

swimming volume (KM) for each week;

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total parameters of training workloads for MC and training season.

Beyond those parameters the annual plan may also include relative parameters of workloads to
be performed in different zones of metabolic power (A1, A2, EN-1, EN-2, SP1, SP2, SP3); dates
of stage testing, quantitative parameters of testing criteria, calendar of training stints and camps,
system of recovery measures. In tables 1-2 are given the criteria of annual plan or MC commonly
used in planning. Very useful additional information to the plan may be given in graphic form
(the dynamics of total and relative training volumes workloads and calendar of training camps).
Instead of the conclusion we recommend the Reader to fill the fields in the table 1.
Imagine as if you would perform planning of preparation for 16-weeks MC. Please, take into
consideration possible alteration of training accents and sequence of training aims within MC
(general versus specific training, etc.).
SUPPLEMENTUM:
SOME TRAINING EXERCISES (TRAINING SETS) FREQUENTLY USED WITHIN
DIFFERENT TRAINING MESOCYCLES.
Below are given examples of exercises, which could be used in different training MC
(hypothetical 16-weeks MC, 1st MC of triple-cycle sport season for middle distance or IM
swimmers). This is made just to show the reader how the logic of MCs architecture is reflected
in its training content. Below are given main sets. The training program (warm up, kicking sets,
short sprints, and warm down) is building around those sets.
Recovery and Transitional Mesocycle.
2 weeks (daily swimming volume: 1st week 3000-4000 m; 2nd week 7500-8500 m.
Technique drills in all strokes in sets like 20-30x25, 20-30x50; 10-15x100 (4-6 times a week).
Distance swimming with uniform or alternated speed 1000-1500-2000 m (2-3 times a week).
Slow interval training with drag creating swimming gear (belts, swimsuits with pockets, etc.):
30x50; 15-20x100; 10-12x150-200 m (3-4 times a week).
Water pole game 1-2 times a week after short training (1500-2000 m).
On land: jogging 3-4 times a week by 20-40 min, sport games. General fitness exercises 3-5
times a week. Stretching every session (15-20 min).
1. Basic-1 mesocycle.
1st week: (9500-11500 m per day).
4x(8x100 every stroke); 8-10x400; 20-30x100 drills or swim;
800+400+200+200+100+100+50+50 free or BK with RI 30-40;

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5-8x400 IM (change of stroke every 25 or 50 m);

hypoxic training (breathing pattern 1:4,1:6: 5/5; 3/3; etc.) 20x100; 15x200; 20x150; 40-60x50
(RI 15-20); kicking: 20-40x25; 20-30x50; 12-15x100; 6-8x200; 3-5x300; 2-3x400; 1x800-1000.
2nd week: (11500-12500 m per day)
4-6x800; 8-10x400; 3-4x(400+300+200+100); 800+2x400+4x200+8x100+16x50 with regular or
hypoxic breathing; 3-4x(5x200 int=10-15).
5-8x400 IM (change every 50 m), 10-12x200 IM; 2-4x800 IM (change every 50-100 m) int=1530; 3-4x(5x200 fly, BK, BR, free, IM).
Butterfly: 20-30x50; 15-20x100; 8-10x150; 6-8x200; 3-4x400; 4-6x400 (50 fly/50 free); 812x200 (50 fly/50 free); 10-15x200 (50 m right arm pull-50 left arm pull 50 kick 50 full
stroke); one arm pull fly 15-20x100 (change every 50 m).
Stage test (Lactate Curve assessment): 5(8)x200 or 10x100, or 4x400.
3rd week: (12500-13000 m per day).
3-4x1000; 8-10x400; 40-60x50 m; 20-30x100-150; 15-20x200; 5-6x(6x100 on 90) with regular
or hypoxic breathing, with and w/out paddles; 60-80x25 start every 25-30 (HR 140-150).
IM: 16-20x100; 15x200; 4-8x400; (change every 50); 3-4x800 (change every 100 or 50).
Butterfly: 20x100; 30x100 (100 fly/100 free); 10-16x150; 8-10x200; 4-5x400; kicking fly: 2030x50; 12-16x100; 4-5x200.
On land: cross-country running 3-5 km; general fitness exercises; power training (1-2 times a
week body building program).
Basic-2 Mesocycle.
1st week: (13000-13500 m per day).
4-6x(6x100 int=15-20) rest 1.30; 8-10x400 paddles; 10-15x300; 3-5x(5x200 int=10-20) rest
1.30-2.00; 3x(5x300); 3x(3x400 I=20) rest 4-5 ; 20-30x100; 50-60x50 free with or w/out
paddles on 50.
IM: 3x800 (change every 200/100/50 m); 4x(8x100 every stroke); 15-30x100; 12-20x200;
800+2x400+4x200+8x100+16x50.
Butterfly: 16-20x150; 10-15x200 i=20-30; 5-8x300; 30-40x50;
Stage test: 5(8)x200 or 10x100.
Land training: circuit training composed by general fitness exercises - 2-3 times a week; power
training 2 times a week.
2nd week: (13500-14500 m per day).

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3-5x800; 3-4x100; 2-3x1500; 8-15x400 with resistance (RES) and paddles; 10-15x300 RES; 1520x200 RES; 3-4x(8x100 RES); 50-60x50 RES; 60-80x25 SE 25-30.
IM: 400 free+4x200IM+400 free+3x200 IM+400 free+2x200 IM +400 free +200 IM+400 free !;
3x400+6x200+12x100+24x50.
Butterfly: 3x800 (50 fly/50 free); 8-10x400 (50 fly/50 free); 4-6x400; 5-8x300; 12-150x200;
4-5x(6x100); 3-5x(8x50).
Land Training: circuit training (3-4 round x 5-6 stations x 30-40 sec work/20-30 sec rest) 1-2
times a week; power training 2-3 times a week.
3rd week: (14000-15000 m per day).
3x1500 w/paddles; 2000 (IM change every 50); 3000 paddles; 6-8x300 SE 4.00-4.15; 60x50 SE
50; 4-8x400 SE 5.20-5.30; 20-30x150 rest 20; 10x300 (200 swim/100 kick); 40-60x25 SE 30.
IM: 10-15x200 SE 3.00-3.15; 4-6x400 SE 6.00-6.30; 15-30x100 SE 1.30-1.40;
200 IM+5x100 fly+200 IM+5x100 BK+200 IM+5x100 BR+200 IM+5x100 free+200 IM !.
#1 stroke: 800+400+200+200+200+100+100+50+50 int=30-60.
Butterfly: 400+2x200+4x100+8x50; 3-4x(8x100 SE 1.40); 3-4x(8x50 SE 50); 6x100 free+2x50
fly+4x100 free+4x50 fly+2x100 free+6x50+100 free+8x50 fly; 30-40x25 SE 30.
Land Training: 1 time a week maximal power development; 2-3 times local muscle
endurance (stretch-cords, Vasa, etc).
4th week: (12500-14000 m per day).
3-4x1000 start every (SE)13.40-14.00; 3-5x800 SE 10.45-11.20; 5-8x400 SE 5.20-5.30.
50+50+100+200+400+800+400+200+100+50+50;
800+400+200+200+100+100+50+50+50+50; 6x(6x100 paddles SE 1.20-1.25) rest 1.30;
60x50 with or w/out paddles SE 50. With paddles: 3x400+6x200+12x100+24x50 int=20;
30x100 SE 1.30-1.40; 10-15x200 SE 2.50-3.00; 40-60x25 SE 25-30..
Butterfly: 4x200+8x100+16x50 int=20-40; 5x300 int=30-60; 20x100 SE 1.40-1.50; 30-40x50
SE 60; 5-8x200 SE 3.10-3.20; 30-40x25 SE 30.
IM: 3-4x(5x200 SE 3.05-3.15) rest 2.00.
Stage test: 5(8)x200 or 10x100.
On land: the same as during previous week.
Special Training Mesocycle.
1st week: (12000-12500 m per day).

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800+2x400+4x200+8x100+16x50 rest 30-40, 3x(5x300 SE 3.50-4.10) rest 6-10 min (as kick
6-8x50); 4-5x(4x200 SE 2.40-2.50) rest 3-4 min; 10-16x100 SE 2.15-2.30; 10-12x300 SE 4.004.10; 400+2x200+4x100+8x50 int=1-2; 400+200+200+100+100+50+50;
3x100+3x200+3x300+3x200+3x100 int 30-60; 3-5x400 paddles SE 5.10-5.20; 3x800 SE
10.205-10.40; 40-60x25 SE 25.
Butterfly: 8x200 SE 3.00-3.15; 15-20x200 (100 swim/100 kick) SE 3.15-3.30; 12-16x100 SE
2.15-2.30; 40x50 SE 60; 3-4x400 SE 6.15-6.30; 3x(8x100 as 100 fly/100 free on 1.30); 3040x25 SE 30.
Land Training: circuit training-3-4 roundsx5-6 stations (total time 40 min) 2 times a week;
interval training using pulling devices 2 times a week.
2nd week: (11000-12500 m per day)
4-6x400 int.1-3 min; 8x300 int. 1.00-1.30; 8-10x200 int. 30-60;
800+400+200+200+100+100+50+50 (if not been used previous week);
3-4 (6-8x100 SE 1.15-1.20 paddles); 3-5x(8x50 SE 40) rest 4-7 min.
IM: 400+2x200+4x100+8x50 int.1-2 min; 10-15x100 SE 1.25-1.30; 5-8x200 SE 2.50-3.00;
3x800 (change every 50) SE 11.30-12.00; 3-5x400 SE 6.00-6.15.
Butterfly: 30x50 SE 50-60; 12-20x100 SE 1.40-1.50; 2-3x(6x100 SE 1.30); 8-12x150 SE 2.30;
4-6x200 SE 2.50-3.00; 30-40x25 SE 30.
Kick: 20-30x50 SE 55-60; 400+200+200+100+100+50+50; 10-15x100 SE 1.50-1.55;
1x800-1500 all-out; 3x400 SE 8.00; 2-3x(4x100 SE 1.45-1.50).
Stage test: 5(8)x200 or 10x100.
Land Training: high resistance/high movement frequency pulling training 20-30 min x 3-4
times a week + 20 min stretching.

3rd week: (10500-12000 m per day).

3-4x800 SE 10.20-10.40; 10x300 SE 3.50-4.00; 20x150 SE 2.00-2.05; 60x50 SE 50;
400+200+200+100+100+50+50; 3-5x400 SE 5.05-5.20; 8-10x200 SE 2.40-2.45; 8-15x100 SE
1.15-1.20; 40-60x25 SE 25-30.
IM; 3-6x400 SE 6.00-6.15; 8-10x200 SE 3.00-3.10; 2-3x(4x200 SE 2.50-3.00); 12-20x100 SE
1.30-1.40.
Butterfly: 8-10x150 fast SE 2.30-2.45; 15x100 SE 1.40-1.45; 2-3x(4x100 SE 1.25-1.30);
50+50+100+200+400+200+100+50+50; 12-15x100 kick fly SE 1.45-1.50; 3-5x200 kick fly SE
3.20-3.30.

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Kick #1 stroke: 20-30x50 on 55; 5-x200 SE 3.40-3.50; 2-3x400 SE 7.30; 8-12x100 SE 1.401.45.
Land Training: high resistance/high movement frequency pulling training 20-30 min x 3-4
times a week + 20 min stretching.
4th week: (10500-11500 m per day).
4x(4x200 SE 2.30-2.40); 12-16x100 int=30-60; 5-6x(6-8x50 SE35-40) rest 4-7 min; 56x(6x100 SE 1.20 with or w/out paddles); 2-3x(8x150 SE 1.50-2.00); 5-8x300 SE 3.50-4.00; 3040x50 paddles SE 40-45.
IM: 800 (change every 200)+800 (change every 100)+800 (change every 50) rest 3-4 min;
1-3x(4x200 SE 2.45-2.50); 2-3x(6-8x100 SE 1.30).
Butterfly: 20-30x50 SE 50; 10-12x200 (100 swim/100 kick) SE 3.20-3.30; 4-5x200 SE 2.503.00; 10-15x100 SE 1.30-1.40.
Stage test: 5(8)x200 or 10x100.
Land Training: high resistance/high movement frequency pulling training 20-30 min x 3-4
times a week + 20 min stretching.
Pre-Competitive (high quality training) Mesocycle.
1st week: (9500-10500 m per day).
3x300 pull+3x300 kick+3x300 swim;
400 (anaerobic threshold speed)+4x100 fast+400+3x100 fast+400+2x100 fast+400+100 fast; 810x(50+50 SE 32-34; 1st 50 dive/2nd 50 from push) rest 4-5 min; 4-6x(8x50 SE 35-40); 1620x50fast SE 1.30-2.00; 2-3x(4x200 SE 2.30-2.45) rest 4-6 min; 30-40x25 SE 30..
Tethered swimming: 20-30x20-30 sec int. 30-40; 20-30x15-20 sec maximal effort.
IM: 3-4x400 int.2-4 min; 5x200 (200 fly+200 BK+200 BR+200 free+200 IM); 800-1000 IM
(change every 50) all out.
Butterfly: 8x100 SE 2.30-3.00; 3-6x200 int. 3.00; 5-8x150 int=1.30-2.00.
2-4x(6x50 SE 45-500; 50+50+100+150+200+150+100+50+50 int.30-60.
Land training: circuit training 4-5 stations 2-4 round x 30-40 sec work/40-60 sec rest with
maximal tempo 1-2 times a week; pulling training 10-20x30-40 sec maximal resistance rest
40-60 sec (2 times a week).
2nd week: (8500-9000 m per day).

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400+200+200+100+100+50+50; 5-8x(50+50 rest 3-5 (SE 32-34)) ; 5-6x(4x50 SE 35-37) rest

3-5 min; 6-8x(100+50 int.5-7) rest 4-6 min; 3-4x200 rest 3-5 min; 4-8x100 rest 2-5 min; 58x(4-8x25 SE 20-25) rest 3-5 min; 50x60 SE 50; 5-8x100 paddles SE 3.00; 10-15x100 SE
2.30; 3-5x(4x100 SE 1.15-1.20); 1x800-1000-1500 all out; 3-4x400 rest 3-6 min.
Kick: 8x100 SE 1.40-1.50; 400+200+100+50+50 int. 40-60; 3-4x(4x50 SE 50-55); 10-16x50
SE 1.15-1.20; 16-20x25 SE 30; 1x400; 1x800 all out.
Tethered swimming: 20-30x15-20 sec maximal effort; 16-20x25 m.
Starts, turns+short efforts (20-30x15-20 m).
Land Training: pulling exercises small number of repetitions with sub-maximal resistance and
maximal stroke frequency (3 times a week)+ free weights to maintain power (1-2 times a week).
Stretching every day 20-30 min.
Tapering (12-14 days or longer).
1st week:
Swimming volume is 4000-3000 m per session, 7500-6500 m per day.
3x200 all out from dive rest 5-8 min; 3-5x100 rest 3-5 min; 10x50 SE 3.00; 8-10x50 SE1.302.00; 16x25 SE 60. Sprint: 3x(10x15-20) as 10 pull/10 kick/10 swim; starts, turns.
Aerobic maintenance 1x1000 (90%); 2-3x400 (85-90%); 30-40x50 on 50; 2-3x(6x100 SE
1.30). Stroke drills. Kick (fast): 2x50+100+200+100+2x50; 4-6x50; 3-5x100; 2-3x200.
Land training: 2-3 times a week maintenance training short sets 8-10x30 sec; 15-20x20 sec;
5-8x40-45 sec with maximal stroke frequency. Stretching.
2nd week:
2-3 days - daily swimming volume 5500-4000 (3500-2000 per session); 2-3 days (or more)
3500-2500 per day.
Stroke drills. Sprint: 6-10x25; 2-5x50; 16-20x15; 3-5x30-40. Kick: 4-8x25 fast; 2-4x50 fast; 23x100 fast. Aerobic: 800-1000 (70-80%); 3-4x300; 6-8x150; 8-10x100 (70%).
Starts, turns, finishing.
REFERENCE:
Balyi I. (1995) Materials of international coaching school. Victoria, Canada. Sport Service
Branch of British Columbia.
Counsilman J.: (1993), New science on swimming.
Harre D. (ed.): (1971) The doctrine of training, Moscow, FiS, [In Russian].

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Koshkin I.M.: (1984) The training program that developed Salnikov. In the book How to
develop Olympic level swimmer (editor J.L.Cramer), International Sport Media, Helsinki,
Finland, 106-117.
Matvev L.P.: (1970) The theory of sport training. Moscow, FiS, [In Russian].
Platonov V.N., Vaitsekhovsky S.M. (1985) Preparation of top-class swimmers, Moscow, FiS, [In
Russian].
Rushal B., Pyke F.S. (1990) Training for sports and fitness (Chapter 19, Planning a training
year).
Schtichert K.-H.: (1981) Polycyclic design of sport season. Presentation at dual colloquium
DDR-USSR Special physical preparation of swimmers, 20-21 May 1981, Rostok, DDR.
Shirkovets, E.A., & Evtukh, A.V. (1988). The planning of the training process of high-level
athletes in cyclical sports (swimming). Moscow Russia: Scientific Research Institute for Physical
Culture and Sport [In Russian].
Shirkovets E.A., Makarenko L.P., Vorontsov A.R. (1987) Sport Swimming. Manual for students
of physical education and professional swimming coaches, Moscow, Central State Institute of
Physical Culture [In Russian].