How To Train For Long Course Meters, Without Long Course Meters

Photo Courtesy: Tobiuo Japan

By Jason Tillotson, Swimming World College Intern.

Within the swimming community it is often argued that competing at an elite level in long course meters, or Olympic-sized pools, requires a substantial amount of long course meters training. While some of these arguments are valid, one could argue that training for long course meters does not necessitate training in a 50-meter pool. Throughout this article I will share some thoughts, philosophies, and workouts that help prepare athletes to be able to compete at a high level in a 50-meter pool, with limited or no access to such facilities.

The general evidence for elite level long course swimming without a long course pool for training is prominent, especially in the U.S. where many YMCA, city-owned, and public school pools are short course yards, yet the U.S. still plays host to the fastest swimmers on the planet in long course meters. Perhaps the best example is age group standout, Michael Andrew, who trains in a two-lane 25-meter pool in his backyard, with little emphasis on longer aerobic work, yet is still able to hold 11 National Age-Group Records in long course meters.

Reece Whitley, another age group up-and-comer trains in a 25-yard facility, yet he advanced to semifinals at the most recent Olympic Trials. Ian Crocker, before he started his star-studded career at The University of Texas, trained in a tiny 25-yard pool and is a former world-record holder in the LC 100m butterfly. Missy Franklin, in the early portion of her career, swam in a small, crowded 25-yard pool as well and went on to become the world-record holder in the LC 200m backstroke.

The NCAA collegiate swimmers, amongst all divisions, primarily train in the short-course yards’ format, during most of the year, yet they are still able to produce elite-level performances in the 50-meter pool. Jack Conger’s 51.64 in the 100m butterfly in January (the peak of college training season) of 2015, is another great example.

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Photo Courtesy: Swimming World

Tons of elite age group and senior athletes simply do not have the access to long course facilities and, as a result, have been taught to have some disadvantage to those who do have such access. That idea is simply false. This evidence supports the philosophy that a 25-yard pool can be just as useful as a 50-meter pool in training for elite level competition.

There are multiple ways to go about training athletes for long course meters, without a long course pool. They are all centered around the idea that being in great physical condition translates to pools of any size. Being able to train all the body’s energy systems effectively equates to the athlete’s ability to swim at fast speeds, no matter the course of the pool.

Since 50 meters equates to approximately 55 yards, the repetitions given to the athletes must be longer, and of higher intensity, since the time spent swimming in a long course meter race is such.

The first workout below is a perfect, simplistic example of the type of work needed to be done by elite, senior athletes without access to a 50-meter pool. There is a fair amount of kicking in this workout, with the idea that a strong kick, makes a strong swimmer, especially in long-course meters. The main set, the 225s, are done as best average, with little rest, to simulate the time spent swimming and effort needed at the elite level.

WU:

800 Swim (100 free/100 back)

600 Kick (300 IMx2)

400 Pull (paddles optional)

200 (underwater/scull)

Kick-Set:

20×75 @ 1:30 kick (descend 1-5, 6-10, 11-15, 16-20)

100 easy swim @ 3:00

Pre-Set:

10×75 @ 1:30 (25 underwater kick/50 build)

Main Set:

4×225 @ 2:30 best average HR 180+

100 easy @ 2:30

WD:

10×125 @ :15 seconds rest any equipment optional, 1×25 of the 125 must be build to 90% effort

Total: 8,600 Yards

It’s simple, but the main-set compares to 12×200 LCM on a similar interval. Intervals and distances should be adjusted based on the stroke swum during the set, but the purpose should remain to simulate long course swimming.

Another, more complicated workout, which I’ve shared below, might cater towards teams who have several different groups training for specific strokes or distances.

WU:

All w/ :20 rest

400 loosen

4×200 (50 kick/50 drill/50 drill/50 swim)

4×100 (25 underwater/25 scull/50 swim)

8×50 (15 underwater/20 build to fast/ 15 EZ)

4×125 @ 1:45(pull, slight descend)

Pre-Set:

8×75’s @ 1:10 build to 90%

6×75’s @ 1:30 build to 90%

12×25’s build to 100%

Main Set:

The team should be split into two groups; one group should be set up on a SuperSwim or similar piece of equipment while the other group does their respective set.

SuperSwim (or tubing, endless pool, etc) set:

16×1:40 swimming/:20 rest

Sprinters/Mid-D

125 build to fast @ :15 rest

75 (25 fast kick/25 overkick drill/25 smooth)

:30 rest

3×25 w/ parachute @ 1:00

75 EZ

Distance people

250 free build to fast @ :15 rest

125 (50 fast kick/25 overkick drill/50 smooth)

:30 rest

3×25 w/ parachute @ 1:00

75 EZ

WD:

10×100 @ 1:45 (50 kk/50 swim)

Total: variable

This workout calls for a lot of pool space, but does well for the team looking to prepare their athletes for long course swimming, in a short course pool. The odd distances, use of gear and tight intervals, provide for a fun, yet challenging way for swimmers to train.

The main purpose of these workouts, and the philosophy in general, is to simulate long course meters swimming, in a short course pool, all while mixing up the training in a way that can be engaging, fun and challenging.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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