Training parameters

The parameters of training refer to guidelines used to construct conditioning programs. The parameters that swimmers and coaches should be concerned with when planning a training program are:

• duration,
• frequency,
• intensity, and
• mileage.

Training duration and frequency refer to the number of hours per day and number of days per week that athletes spend in training. Training intensity relates to the speed of training, and training mileage concerns the number of meters that athletes swim per day, per week, and per season.

Training frequency and intensity

There are three categories of arguments between scientists and successful swimming coaches regarding the frequency and intensity of training. These categories are:

• Is training year-round more effective than training for only 2 to 3 months?

If you have read my previous post (see here) on training principles, and especially on the reversibility principle, then you have the answer to this question. Nevertheless, the fact that the major improvements in physiological function take place during the first several weeks of training has prompted some people to question whether it is necessary to train longer than 8 to 12 weeks to reach peak performance. Longer periods of training are necessary because athletes can continue to improve, albeit at a slower rate.

• Is training twice daily for 6 days of each week superior to training once daily for a fewer number of days each week?                                                                                                                      

This is one of the most debated topics in swimming. Though swimmers can achieve the necessary physiological adjustments by training once per day, swimming coaches strongly favors training two times daily. The reasons for this are many. Training volume can generally be greater, and athletes can swim more mileage at a higher rate of intensity if they have a rest period between training sessions. Another reason is that a multitude of training drills can be conductes each day without some interfering with others. Swimmers can do swimming drills and long endurance training in the morning sessions and fast endurance and sprint training can be conducted in the afternoon.

• What is the optimal daily duration for training?                                                                        

Training for 2 hours/day (for competitive swimmers) is superior to training for lesser periods for improving the aerobic endurance. 

Training intensity

Fast swimming is extremely important for improving the aerobic and anaerobic capacity of the fast twitch muscle fibers. Fast swimming is also important for improving the anaerobic capacity of slow twitch fibers, although the aerobic capacity of slow twitch fibers may improve only if the athlete achieves a certain threshold speed. Research has found that the duration of training is important in improving the endurance of slow twitch muscle fibers but the training speed is more important than duration for improving the endurance of fast twitch fibers.

Training mileage

Research have not provide conclusive evidence of an optimum training mileage. Many coaches seem to have settled at a weekly training mileage of 80.000 to 85.000m for training distance swimmers, 60.000 to 70.000m weekly for training middle distance swimmers, and 40.000 to 50.000m weekly for training sprinters. Still, there are successful swimmers in all categories that train with both greater and lesser weekly mileage. Other factors that can affect the training volume are age and the motivation of the athlete.

The numbers provided at this post refer to competitive swimmers. I f you are a recreational swimmer you'll have to adjust them to your own needs and goals. If you need any help at doing that you can contact me (christoupanos@hotmail.com)