Swimming Training Plans and Systems Overview

In this detailed content, you will explore Corrado Rosso's swimming training methodologies, including energy metabolism, training plans, evaluation cycles, and system integration. Topics cover microcycle, macrocycle, and mezocycle systems used in swimming. Learn about Termigonoly, Energy Zones, Lactate levels, warm-ups, recovery exercises, and more.

• Swimming Training
• Energy Metabolism
• Training Plans
• System Integration
• Termigonoly

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1. MDDLE AND LONG DSTANCE M DDLE AND LONG D STANCE TRA N NG PER D ZAT ON TRA N NG PER D ZAT ON Corrado Rosso Kayseri TOHM Technical Director corrado-rosso@hotmail.it TYF Coaches Seminar - 04 June 2020

2. Corrado Corrado Rosso Rosso Career Career Oliympic Oliympic Games Games 2012 London 2004 Athens 2000 Sydney 1996 Atlanta 1992 Barcellona 1988 Seoul

3. World Championship World Championship 2011 Shangy / Junior World Championship Gabriele Detti 800m Freestyle Silver medal,1500m Bronze medal 2010 Short Course Dubai 2009 Rome 2005 Montreal 1994 Rome

4. European European Championship Championship 2012 Debrecen 2011 Shangay Short Course 2011 Belgrad Gabriele Detti 3 Silver medal 400,800,1500m 2010 Budapest 2010 Budapest Short Course Chaira Boggiatto Bronze medal 200m Brestroke,Federico Turrini Bronze medal 400m IM 2006 Budapest David Berbotto 4x200m relay 2005 Trieste Short Course Chiara Boggiatto Bronze medal 100,200m Breastroke

5. 2000 Dunkerque Junior European Championship 1999 Moskow 1998 Antwerp 1995 Wien laria Tocchini Silver medal 100m Butterfly 1993 Sheffield Luis Laera 100m Butterfly 1991 Athens 1988 1987 1986 Malmoe

6. Topics Topics General overview of planning in Corrado Rosso system Energy metabolism used in swimming Training plans and evaluations Microcycle Macrocycle Mezocycle System used and their integration

7. Training Training Termigonoly Termigonoly and and Energy Energy Zones Zones Lactate (mmol) Warm up Recovery A1 0 2 Self Training Fractional Overload Fartlek A2 2 3 B1 Anaerobic Threshold 4 6 B2 Vo2 Max 6 8 Race Pace Aerobic Power B3 8 10 C1 Lactat Tolerance 10 12 C2 Lactat Peak 12 16 C3 Alactate Speed No Lactate

8. A1 A1 - - Warm Warmup exercises exercises up, ,warm down, warm down,recovery recovery, , Training effect recovery,drill,warm up and cool down Heart Rate up to 120 bpm ( <60 % of max ) Duration of sets : 15 60 min. Lactate 0 2 mmol Work/Rest any combination

9. General overview of planning in General overview of planning in Corrado Rosso system Rosso system Corrado A1 - Warm up,warm down,recovery,exercises 400m easy 4x100m pullboy 1.30' 400m kick 8x50m IM 50' 400m pullboy 4x25m kick 30' 4x 50m drill 1' 4x400m hand pallet right - left left - right kick pallet 5.30' 4x300m hand pallet right - left left - right kick pallet 4.10' 4x200m hand pallet right - left left - right kick pallet 2.50'

10. A2 A2 - - Endurance Endurance volume volume training training Training Effect : increase in stroke vol me,capillary density,fat metabolism,distance per stroke Duration of sets : 15 min or longer Heart rate 120-140 bpm (60-70 % max ) Lactate : 2 4 mmol

11. A2 - Endurance volume training Self Training start time start time 4x250m 3.20/3.15/3.10/3.05 10x400m 4 5.20' 4x200m 2.40/2.35/2.30/2.25 4x150m 2/1.55/1.50/1.45 3 5.10' 4x125m 1.40/1.35/1.30/1.25 4x100m 1.20/1.15/1.10/1.05 2 5' 4x75m 1/55/50/45 1 4.50' 4x50m 40/35/30/25

12. A2 - Endurance volume training Fractional start time total time 5x50m 35' 75/50/75/50m 55' start time 3.20' 100/50/100m 1.10' 150/100m 1.45' 6x50m 40' start time total time 100/50/100/50m 1.15' 50/75/50/75/50m 35' 4x75m 55' 4' 3x100m 1.15' 3x100m 1.10' 2x150m 1.45' 2x150m 1.50' start time total time 1x300m 4.10' 100/50/100/50/100m 35' 4x100m 1.10' 5.20' 150/100/150m 1.45' 2x200m 2.25'

13. A2 - Endurance volume training Overload start time start time 6x100m 1.20' 5x150m 2' 5x150m 1.50' 300 / 3x150m 3.50' 4x200m 2.25' 450 / 2x150m 5.40' 3x250m 3' 600 / 1x150m 7.30' 2x300m 3.35' 1x750m 9.20' 1x400m 4.40'

14. A2 - Endurance volume training Fartlek Set Fast Medium fast fast medium start time medium 50m 40' 45' 3 fast 4x 75m 55' 1.05' 75m 100m 75m 55' 1.05' 100m 1.10' 1.25' 1 medium 100m 150m 100m 1.15' 1.25' 75m 55' 1.05' 3 fast 4x 100m 1.15' 1.25' 150m 200m 150m 1.50' 2.05' 150m 1.50' 2.05' 1 medium 200m 250m 200m 2.25' 2.45' 100m 1.15' 1.25' 3 fast 4x 150m 1.50' 2.05' 250m 300m 250m 3.30' 4.05' 200m 2.25' 2.45' 1 medium

15. B1 B1 Anaerobic Anaerobic Threshold Threshold Training Effect : Enhances steady state where lactate is removed or used as fast as its produced improves technique at higher speeds Duration of sets : 15 min + Heart rate 140 - 160 bpm (70 - 85 % max ) Lactate : 4 - 6 mmol Work Rest : 10 40 seconds

16. B1 B1 Anaerobic Anaerobic Threshold Threshold Total time 12x100m 1.30' 18' 10x100m 1.25' 15' 8x100m 1.20' 12' 6x100m 1.15' 100m 1.20' 8x 150m 2' 200m 2.40'

17. B2 Vo2Max B2 Vo2Max Training Effect : Enhances steady state where lactate is removed or used as fast as its produced improves technique at higher speeds Duration of sets : 4 - 8 minutes Heart rate : 160 bpm (85 + % max ) Lactate : 6 8 mmol Work Rest : 30 seconds rest to 1/1 ratio

18. B2 Vo2Max B2 Vo2Max medium start time total time medium start time total time 4x100m 1.10' 4x100m 1.10' 400m < 4.15' 3x150m 1.40' 3x150m 1.40' 3x50m 45' 10' 3x50m 45' 10' 400m < 4.15' 2x200m 2.10' 2x200m 2.10' 1x400m 4.15' 400m < 4.15'

19. B3 B3 Race Race Pace Pace Training Effect : improves delivery energy through the anaerobic energy pathway,buffering capacity of the working muscles,race pace and aerobic power Duration of sets : 4 - 8 minutes Heart rate : ndividual max bpm (100 % max ) Lactate : 8 - 10 mmol Work Rest : 1/1 to ratio

20. B3 B3 Race Race Pace Pace 1.set 2.set 3.set 4.set total time 4x50m 1' 55' 50' 45' 3x50m 55' 50' 45' 40' 4x 10' 2x50m 50' 45' 40' 35' 1x50m 45' 40' 35' 30' 1.set 2.set 3.set 4.set 5.sett 6.set total time 4x 4x50m 1' 55' 50' 45' 4' 5x 3x50m 1' 55' 50' 45' 40' 3' 6x 2x50m 1' 55' 50' 45' 40' 35' 2'

21. B3 B3 Aerobic Aerobic Power Power Training Effect : improves delivery energy through the anaerobic energy pathway,buffering capacity of the working muscles,race pace and aerobic power Duration of sets : 4 - 8 minutes Heart rate : ndividual max bpm (100 % max ) Lactate : 8 - 10 mmol Work Rest : 1/1 to ratio

22. B3 B3 Aerobic Aerobic Power Power 1.set 2.set 3.set 4.set total time 4x25m 25' 25' 30' 30' 3x50m 45' 50' 55' 1' 4x 10' 2x75m 1.05' 1.10' 1.20' 1.30' 1x100m fast fast fast fast 1.set 2.set total time 4x75m 1.40' 2' 3x100m 2' 2.10' 2x 23' 2x125m 2.30' 2.40' 1x150m 3' 3.10'

23. C1 C1 Lactate Lactate Tolerance Tolerance Training Effect : mproves delivery energy through the anaerobic energy pathway,buffering capacity of the working muscles,lactate tolerance Duration of sets : 3 4 minutes Heart rate : ndividual max bpm (100 % max ) Lactate : 10 - 12 mmol Work Rest : 1/2 to 1/3 ratio

24. C1 C1 Lactate Lactate Tolerance Tolerance medium start time 1.set 2.set 3.set 3x50m 35' 3x 100/50m 1x50m 1.05' 4.10' 4.20' 4.30' 150m < 1.35' very fast medium total time 8x 50 + 25m 25m 1' start 55' 50' 45' 3.30' 40' 35' 30' continuation

25. C2 C2 Lactat Lactat Peak Peak Training Effect : Max lactate production,high peak lactate tolerance,racing technique Duration of sets : 1 - 3 minutes Heart rate : ndividual max bpm (100 % max ) Lactate : ndividual max Work Rest : 1/2 to 1/8 ratio

26. C2 C2 Lactat Lactat Peak Peak 1.set 2.set 3.set 25m 1.30' 50m 2' 75m 3' 50m 2' 75m 3' 100m 4' 75m 3' 100m 4' 125m 5' 100m maximum 125m maximum 150m maximum

27. C2 C2 Lactat Lactat Peak Peak very fast medium very fast medium very fast medium 8x 50 + 75m 25m 1' 8x 50 + 50m 25m 1' 8x 50 + 25m 25m 1' 55' 55' 55' 50' 50' 50' 45' 45' 45' 40' 40' 40' 35' 35' 35' 30' 30' 30' continuat ion continuat ion continuat ion total time 3.30' 3' 2.30'

28. C3 C3 Alactate Alactate Speed Speed Training Effect : Enhances the usage of creatine pool by working muscles Duration of sets : 0 15 seconds Heart rate : Low Lactate : Low Work Rest : 1/4 to 1/8 ratio

29. C3 C3 Alactate Alactate Speed Speed sprints medium rest 4x15m 35m 1x25m 25m 3x15m 35m 1x25m 25m 1' 2x15m 35m 1x25m 25m 1x15m 1x35m 1x25m 1x25m

30. Kick Kick Set Set Example Example 15 sec. vertical 15m underwater 30' 4x100m 2' 15 sec. rest 15m sprint 4x75m 1.30' Developing 15 sec. vertical 25m underwater 4x 1' 15 sec. rest 25m sprint 4x50m 1' 15 sec. vertical 50m 15m u.w/35m sprint 1.30' 4x25m 30' Sprint 15 sec. rest

31. Pullboy Pullboy Set Set Example Example 3x200m 2.45/2.40/2.35/2.30 10x100m 4 1.20' 6' 3x150m 2.05/2/1.55/1.50 3 1.15' 4.30' 3x100m 1.25/1.20/1.15/1.10 2 1.10' 3' 3x50m 45/40/35/30 1 1.05'

32. Energy Energy Metabolism MetabolismUsed Distances Distances in in Swimming Swimming Race Used According According to to Race

33. PERDZATON PER D ZAT ON A2 Self Training 1 A2 Fractional ntroduction 4 Hafta / 4 cycle B1 Anaerobic Threshold 2 A1 Recovery A2 Overload 3 A2 Fartlek B2 Anaerobic Threshold 4 A1 Recovery

34. General General Period Period A2 B1 Self Training Anaerobic Threshold 1 4/8 Hafta / 8 cycle A2 B2 Fractional Vo2Max 2 B1 A1 Anaerobic Threshold Recovery 3 B3 A2 Race Pace Overload 4 B1 A2 Anaerobic Threshold Fartlek 5 B3 Aerobic Power 6 A2 B1 Self Training Anaerobic Threshold 7 A2 C1 Fractional Lactate Tolerance 8

35. Special Special Period Period A2 Self Training 1 B2 Vo2Max 4/8 Hafta / 6 cycle A2 Fractional 2 A1 Recovery B3 Race Pace 3 B1 Anaerobic Threshold B3 Aerobic Power 4 A2 Overload A1 Recovery 5 C2 Lactate Tolerance B1 Anaerobic Threshold 6

36. Specific Specific Period Period B3 Race Pace 1 A2 Self Training 3 Hafta / 6 cycle Decreasing every week in this period A1 Recovery 2 B2 Vo2Max A2 Fractional 3 A1 Recovery B3 Aerobic Power 4 A2 Overload A1 Recovery 5 C2 Lactate Tolerance B1 Anaerobic Threshold 6

37. Tapering Tapering This period simple training 5/9 days

38. THANKS FOR LSTENNG Corrado Rosso Kayseri TOHM Technical Director corrado-rosso@hotmail.it TYF Coaches Seminar - 04 June 2020