How They Train Aaron Buchanan & Iran Almeida – Sponsored by TritonWear

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How They Train Aaron Buchanan & Iran Almeida

AARON BUCHANAN

Buchanan, a 2009 high school graduate from Beavercreek, Ohio, originally went to Purdue before transferring to ONU and leaving the sport from 2010- 12. With his interest in aquatics rekindled, Buchanan resumed training so successfully that he placed second at the 2013 NAIA Championships in boththe 400 yard IM (3:59.03) and 200 fly (1:50.36) as well as fourth in the 200 IM(1:51.09).

In 2014, as a senior team captain and psychology major, he won the 200fly (1:47.68) and posted runner-up finishes in the 200 and 400 IM (1:50.07,3:57.77).

Buchanan Sample Sets:

“Aaron did a lot of overdistance,” says Teeters.

6 x 500 fly, middle 200 kick @ 6:45 descending
10 x100 fly @ 3:00, holding second 100 pace for 200 goal
60 x 50 as follows:30 @ :40 (every 3rd fast fly, others active rest free) 20 @ :60 (alternate fast with active rest)
10 @ 1:20 (all fast)

“The goal was 100 pace,” says Teeters. “Aaron held somewhere between 100 and 200 pace, going 26s rather than 25s. He liked active rest sets.”

aaron-buchanan-progression-of-times

IRAN ALMEIDA

Almeida, currently a sophomore at ONU, enjoyed a breakout first year with the Tigers. Originally from Sao Paulo, Brazil, the 5-10 Virginia Gatorswimmer posted a 1:48.54 200 yard fly as a 19-year-old in March 2012. Amotorcycle accident in September caused him to stop swimming from 2013- 16. After resuming training, he began rounding into form and hit his stride last year as a freshman.

At the 2018 NAIA Championships, he won two individual races: 100and 200 fly (48.02, 1:45.27) and swam on ONU’s winning 800 free relay(6:37.80/1:37.97 split). He added five more A-A citations with second-placefinishes in three relays: 400 medley (3:18.23/46.93 fly), 200 free (1:21.83/20.01)and 400 free (3:00.68/44.06). He also took third in the 50 free (20.57) and 200medley relay (1:30.93/21.40 fly).

Almeida Sample Sets:

4 x { 5 x 200 fly with middle 100 kick @ 2:30 (holding under 2:15)
50 x 50 fly @ :45 (holding 27s; 5 strokes down, 6 back)
30 x 50 fly @ :35 (all sub-30s)
10 x 100 fly @ 3:00 (holding 53s)
4 x 400 fly with fins (long and relaxed on his own rest)

iran-almeida-progression-of-times

To learn more about how Buchanan and Almeida train, check out the November 2018 issue of Swimming World Magazine, available now! Swimming World subscribers can download this issue in the Swimming World Vault!

[PHOTO BY ANDREA STACCIOLI/DEEPBLUEMEDIA/INSIDEFOTO]

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FEATURES

016 2018 OPEN WATER SWIMMERS OF THE YEAR
by Annie Grevers and David Rieder
Sharon van Rouwendaal, 25, of the Netherlands earned her third Swimming World Female Open Water Swimmer of the Year award (2014, 2016, 2018), while Hungary’s Kristof Rasovszky, 21, won his first Male SOY title only a year after making his open water swimming debut at last year’s World Championships.

020 THE SWIM
by Steven Munatones
Ben Lecomte is attempting to cross the Pacific Ocean from Japan to California, which would be the longest swim in history. However, the long-term value of The Swim will be the information and science that will be uncovered.

022 THE DUTCH CLOSER
by Steven Munatones
With a furious sprint to the finish, The Netherlands’ Ferry Weertman won this year’s RCP Tiburon Mile in San Francisco Bay. Only six seconds separated the top five finishers, including the fastest woman, the USA’s Ashley Twichell.

024 SWIMMING TO HELP FIGHT CANCER
by Joseph Salvatore Prezioso
This past summer’s Boston Harbor Open Water Swim was one of several swimming-related events sponsored by Swim Across America to raise money and awareness for cancer research, prevention and treatment. Since its founding in June 1987, SAA has raised more than $75 million that has been donated to hospitals throughout the United States.

026 TWICE THE MAN
by David Rieder
Not many swimmers are able to do what Jordan Wilimovsky does—and that’s swim both the 1500 meter freestyle in the pool and the 10K Marathon race in open water…and be successful at both. In fact, in 2016 he became the first American ever to qualify in both pool and open water events at the same Olympics.

COACHING

010 LESSONS WITH THE LEGENDS: RAY BUSSARD
by Michael J. Stott

014 SWIMMING TECHNIQUE CONCEPTS: INTERNATIONAL SYMPOSIUM ON BIOMECHANICS AND MEDICINE IN SWIMMING
by Rod Havriluk
The XIIIth International Symposium on Biomechanics and Medicine in Swimming (BMS) was held in Japan, Sept. 17-21, at the University of Tsukuba. There were presentations by delegates from 23 countries on a wide range of topics—from learning skills for drowning prevention to technique and training strategies for optimizing performance.

034 DO MULTI-SPORT ATHLETES MAKE BETTER SWIMMERS?
by Michael J. Stott
While there is no scientific certainty surrounding this question, there is considerable empirical evidence to support it.

037 SPECIAL SETS: JEFFCO 400 IM SETS
by Michael J. Stott

042 Q&A WITH COACH SCOTT TEETERS
by Michael J. Stott

043 HOW THEY TRAIN AARON BUCHANAN AND IRAN ALMEIDA
by Michael J. Stott

TRAINING

041 DRYSIDE TRAINING: STROKE AND DISTANCE STRENGTH SERIES— MID-DISTANCE FREESTYLE
by J.R. Rosania

JUNIOR SWIMMER

038 GOLDMINDS: ANYONE CAN LEAD!
by Wayne Goldsmith
All it really takes to be a great leader on your team is a willingness and a desire to help your teammates be all they can be.

045 UP & COMERS: GRACE MONAHAN
by Taylor Brien

COLUMNS & SPECIAL SECTIONS

008 A VOICE FOR THE SPORT
013 BEYOND THE YARDS
019 THE OFFICIAL WORD
029 HOLIDAY GIFT GUIDE
046 GUTTER TALK
048 PARTING SHOT

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David Abineri

5 years ago

Yes, but HOW DO THEY TRAIN as the title insists it will reveal?