Energy Zones and Swim Training Systems
Part three
By Coach Tom Phipps
Part III
Swim Training Zones
In the next 2 segments we will explore 2 training systems that are based on different, but perhaps not totally incompatible, interpretations of the information we have previously discussed. In addition to explaining the systems my goal is to provide a common vocabulary so that everyone will understand and share the interpretation of what the various zones mean.
The first system involves different training zones and is based on the work of Genadijus Sokolovas Ph.D the director of Physiology at USA Swimming. This 7-category system of different energy zones included Recovery, Endurance 1, Endurance 2, Endurance 3, Sprint 1, Sprint 2 and Sprint 3. Coach Jon Urbanchek at the University of Michigan has suggested that the zones be renamed and co9llor coded as outlined below. It is Coach Urbanchek’s labeling system for the various zones that we wish to adopt for the Tankers.
The underlying assumption of this system is that each energy system, immediate, anerobic and aerobic, must be targeted individually and that improvement area does not necessarily influence the others. Given that different energy systems are primarily drawing on different systems they may require training of different energy pathways.
The immediate system can be trained by dives, turns and very short sprints of 10-25m with long rest
The anerobic system may achieve efforts near VO2max with efforts of 30seconds to 3 minutes, 50-300 m with 20-30 second rest or with approximately equal activity and recovery.
Aerobic sets may be longer than 4 minutes with little rest. At EN1 or Moderate pace the swimmer would use a steady pace, long aggressive stroke and maximum efficiency for very long periods of 30-60 minutes with a heart rate of 110-140 and a goal of building the fat burning systems and fitness. At that level, if you stop for any length of time you have to restart the set or at least back up considerably.
It is important to remember that these zones are relative with no distinct borders between zones. Your status may vary from day to day and through the training cycle.