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By Jon Urbanchek

How They Train Tom Malchow

Monday, Jan. 17, 2000
A.M. (Long course)
Warm-up:	1200:	400 free drills
		400 back/breast/100
		400 free/fly/50)
	800:	4 x 100 drill -- high elbow/armpit
		4 x 100 drill -- catch-up/six-beat kick
Pre-Set:	4 x 50 fly: :45 breathe 2nd pull
	4 x 50 back: :45 -- at mid 15m spin drills
	4 x 50 breast: 1:00 lunges
	4 x 50 free: :40 breathe every 5th stroke
Pull:	3 x 400 on 5:00 desc. 1-3
	1 x 1500 timed -- good effort
Fin Kick:	3 x 300 on 4:30 choice
Fin Swim:	5 x 200 on 2:30 hypoxic 3, 5 per 100
Finish: 	12 x 50 on :45 alternate one free/build, one fly/build
Swim-down:	200
Total: 8,200 meters

Monday, Jan. 17, 2000 
P.M. (Long course)
Warm-up:	4 x 400 continuous (alternate one free, one IM)
	4 x 200 on 2:40 (alternate 100 free, 100 IM)
	8 x 100 on 1:20 (25 fly-50 free-25 fly)
Main Set/	12 x 100 on 1:15 with paddles
Threshold:		Low pulse 22-23/10 sec.
		:30 extra rest
	6 x 200 on 2:30 desc. 1-3, 4-6
	White (EN1)-Red (EN3) 2:14-2:08
		:30 extra rest
		Pulse 23-25/10 sec.
	3 x 800 on 9:30 desc. 1-3
		400/400 white (EN1) 4:32-4:32
		400/400 pink (EN2) 4:29/4:29
		400/400 red (EN3) 4:18-4:18
		Pulse 25-28/10 sec.
Recovery:	4 x 150 on 2:20
Total: 8,600 meters

Tuesday, Jan. 18, 2000
A.M. (Long course)
Warm-up:	800 free (last 25 fly/100)
	800 (400 free-400 IM)
Pre-Set: 	3 x	(4 x 50 on :45 IMO
		(1 x 200 IM on 3:00
	Descend IMs 1-3
Quality Kick Set:	9 x 100 on 2:00
	Descend 1-3 and hold it!
HYP Fin Set:	4 x 300 at 3:30 (breathe every 3rd, 5th, 7th stroke by 100)
Pull:	4 x 200 free on 2:45
Power Work:	12 x 50 on 1:20 bucket
	Alternate one fly, one free
Tethered Resistance/	10x max. Stretch 30-35m (use water snake swim belt by Lane Gainer)
Speed Assisted:	Hold :15 in place at 200 meter stroke rate (1.5 sec.)
	Sprint home/assisted
Finish off:	4 x 50 on 1:00 build
	Swim again 200
Total: 7,000 meters

Tuesday, Jan. 18, 2000 
P.M. (Long course)
Warm-up:	Continuous 400 free-400 IM-400 free-400 IM
Pre-Set:	16 x 50 2 fly :50 (breathe every 4th stroke) 2 free :40
Kick/Swim Combo:	No board; use paddles for kickboard
	4 x 150 on 2:20 (50 kick/chin up; 50 swim free, 50 kick on back
	4 x 100 on 1:30 (50 kick, 50 swim
Main Set :	4 x (300 free + 100 casual on 1:30)
(Active Rest)	Desc. 300s 1-4 freestyle
	4 x (200 free + 100 casual on 1:30)
	Desc. 200s 1-4
	4 x (100 fly + 100 casual on 1:30)
	Desc. 100s 1-4 (1:03-:59.0)
	3 x 4 x (50 casual + 50 fly)
	1st round at 200 pace + 1.0 sec. per 50 (:30-:31.0)
	2nd round at 200 pace (28.5-29.5)
	3rd round at 200 pace -1.0 sec. per 50 (27.5-28.5)
Swim-down 300
Total: 8,500 meters

Wednesday, Jan. 19, 2000
P.M. (Long course)
Warm-up:	800 (alternate 200 free-200 stroke)
	400 (alternate 100 free-100 IM)
	200 (alternate 50 free-50 fly)
Pre:	8 x 100 on 1:30: 35m build-30m easy-35m build finish
Kick:	3 x (100 fly on 2:00, descend 1-3)
	3 x (200 fly on 4:00, hard)
Pull: 	2 x (4 x 50 on :45) high RPM
	1 x 200 on 3:00 casual
Main Set/VO2max:	4 x 200 on 9:00 minutes
		50 dive on 2:00 
		Going out 200 pace in control (26.8-27.5)
			100 push on 3:00 mid 100 of 200m (:59-1:00)
		50 dive on 2:00 bring it home best you can
		2:00 extra rest
	Add up for 200 meters
	Should be at your best time or goal time
Recovery:	300-200-100 with fins
Total: 4,700 meters

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