1. Jon Urbanchek’s School of Training
Jon with some of his Olympians
Jon Urbanchek 2013

2. Derya Büyükuncu Michigan 1994-1998

3. Training Philosophy Training Philosophy 200,400 meters
Modify: Less for 50,100,200
More for 800,1500, 10K
Keep It Simple
Part Science – Part Art of Coaching
C. What Works
Producing good results

4. Training Concepts Work is Aerobic, xygen pay as you go
Endurance/Capacity
Work is Anaerobic, pay later
Oxygen Debt – Build up of Lactic Acid / Race Pace Training
Transition Point not so clear
Balance in O2 uptake
Stead State / Threshold 2 2 2

5. Training Models Using threshold to Rx intensity and heart rate
Rotate workloads in weekly micro cycle
Improvements in threshold pace indicates increased endurance, 2

6. Middle Distance Training
Middle of the swim continuum between 50 & 1500
Most common among freestylers
Good combo fast twitch fibers/anaerobic speed and slow twitch aerobic/endurance
Wide range of training both speed & endurance - fun & variety
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady – chin forward at water level
Kick starts in hip – knee – feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Jon Urbanchek 2013

7. 2 Main Groups
100 – / 500 The Anaerobic Angle (Thorpe, Phelps, Agnel, Muffat, Dwyer)
– 200 The Aerobic Angle (Hackett, Vanderkaay, Mellouli, Sun, Jaeger, Ledecky, Friis)
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady – chin forward at water level
Kick starts in hip – knee – feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Jon Urbanchek 2013

8. Middle Distance Characteristics
Like to train
Good sense of pace
Ideal stroke rate
4 – 6 beat kick
Stroke Mechanics
A. Plus: Great rhythmic movement/undulations from head to toe
Slight hand angle at entry
Head steady – chin forward at water level
Kick starts in hip – knee – feet (flippers)
Head inline with back/spine
Good rotation of shoulder, arm, wrist on recovery
Palms pitched inward, elbows bent at release
Jon Urbanchek 2013

9. Michigan / Club Wolverine
200 Meters Free
Vanderkaay
1:45.14
Keller
1:46.13
Vendt
1:46.94
DeJong
1:47.16
Madwed
1:47.31
Houchin
1:47.92
Allison Schmitt
1:54.96
Jon Urbanchek 2013

10. Michigan / Club Wolverine
400 Meters
Vanderkaay
3:43.11
Vendt
3:43.92
Keller
3:44.11
Madwed
3:45.95
Houghin
3:47.50
Patton
3:47.51
Allison Schmitt
4:02.51
Jon Urbanchek 2013

11. Michigan / Club Wolverine
1500 Meters
Vanderkaay
14:45.54
Vendt
14:46.78
Thompson
14:56.81
Hurd
Bruner
Siciliano
15:14.94
Jon Urbanchek 2013

12. Michigan / Club Wolverine
200 IM
Clary
1:57.25
A Vanderkaay
1:57.58
Dolan
1:59.77
Madwed
2:00.62
Namesnik
Barrowman
2:01.66
Jon Urbanchek 2013

13. Michigan / Club Wolverine
400 IM
Clary
4:06.96
Vendt
4:11.27
Dolan
4:11.76
A Vanderkaay
4:12.48
Namesnik
4:13.67
Wouda
4:15.53
Barrowman
4:19.75
Jon Urbanchek 2013

14. Jon’s School of Training
Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
COLOR CODED –
Threshold pace can be determined from:
Blood lactate tests
Interval sets
Continuous steady state swim
Training System at the University of Michigan Training intensities are determined from the Anaerobic threshold pace/100 meters or yards
COLOR CODED – accessible at wolverineswimcamps.com
Threshold pace can be determined from:
Blood lactate tests
Interval sets
Continuous steady state swim
Jon Urbanchek 2013

15. Threshold Test Sets Continuous steady state swim 20 – 30 min
Most optimal for distance swimmers
Blood lactate test / step test
Optimal for anaerobic swimmers
Interval test sets
10 x 200 or 8 x 300 average;
20 – 30 sec rest intervals
All out 500 / 400 / 200 yard/meter effort
(200 is least reliable)
Threshold Test Sets
Continuous steady state swim 20 – 30 min
Most optimal for distance swimmers
Blood lactate test / step test
Optimal for anaerobic swimmers
Interval test sets 2000 – 3000 meters
For not highly motivated swimmers
All out 200 meter effort 82 – 86%
For slackers
Jon Urbanchek 2013

16. Jon’s Excel Program
Select distances swum straight or interval average time or any single test distance of 500, 400, 200 time.
To check the level of effort take 10 sec heart rate at 0-10 sec; sec; 1:00 – 1:10 after test.
Sample (30 – 25 – 20 = 75 bpm)
Select spreadsheet (write over it). Enter name, stroke, time (no colons). Hit enter and all new training paces appear.
Jon Urbanchek 2013

17. 400 Interval Test, 8 X 400, 20-30 s rest Jon Urbanchek 2013 NAME
400 TIME
T-30 PACE
PACES (HR) 50
100
150
200
300
400
500 EV
4:10.0
1:03.8
WHITE (24-26)
:29.8
1:04.3
1:37.2
2:10.3
3:16.6
4:23.1
5:29.6
PINK (25-26)
:28.7
1:02.2
1:35.3
2:08.6
3:14.1
4:20.4
5:29.0
RED (27-29)
:28.3
1:01.1
1:32.4
2:03.8
3:06.8
5:13.1
BLUE (28-29)
:27.3
:59.1
1:30.6
2:02.2
3:04.4
4:07.4
5:10.3
PURPLE (30+)
:26.4
:57.0
1:27.4
1:57.8
2:57.9
3:58.6
5:01.4
PVK
4:12.5
1:04.4
:30.1
1:04.9
1:38.2
2:11.6
3:18.6
4:25.7
5:32.9
:29.0
1:02.8
1:36.3
2:09.9
3:16.1
4:23.0
5:32.3
:28.6
1:01.7
1:33.3
2:05.1
3:08.7
5:16.3
:27.6
:59.6
1:31.5
2:03.4
3:06.2
4:09.9
5:13.4
:26.6
:57.5
1:28.2
1:59.0
2:59.6
4:01.0
5:04.4 AS
4:15.6
1:05.2
:30.5
1:05.7
1:39.4
2:13.2
3:21.0
4:29.0
5:37.0
:29.4
1:03.6
1:37.5
2:11.5
3:18.5
4:26.2
5:36.3
:28.9
1:02.5
1:34.5
2:06.6
3:11.0
5:20.2
:27.9
1:00.4
1:32.6
2:04.9
3:08.5
4:13.0
5:17.2
:27.0
:58.2
1:29.3
2:00.5
3:01.8
4:03.9
5:08.1
Jon Urbanchek 2013

18. Endurance Training Basic aerobic training EN-1 5% below threshold
WHITE and PINK Color Codes
low intensity
short rest 10 – 20 sec rest
heart rate 130 – 150 bpm
recovery & technique work
Endurance Training Categories
A. Basic aerobic training EN-1
5% below threshold
WHITE and PINK Color Codes
low intensity
short rest 10 – 20 sec rest
heart rate 120 – 140 bpm
Jon Urbanchek 2013

19. Optimal Threshold Training – EN-2
RED Color Code
Optimal intensity for Threshold improvement
15-20 sec rest
30 – 40 min durations
Lactate 3 – 4 mM
Heart rate 150 – 170
Anaerobic Threshold Training – EN-2
Optimum intensity for improving endurance capabilities
RED Color Code
10-15 sec rest
40 – 60 min durations
Lactate 3 – 4 mM
Heart rate 150 – 170
BLUE Color Code
15 to 30 sec
BLUE Color code
15 to 30 sec rest
20 – 40 minutes duration
Uncomfortable
Slightly above threshold 4-5 mM
Heart rate 160 – 180 duration
Jon Urbanchek 2013

20. Threshold Training – EN-2
BLUE Color Code
Slightly above threshold
20 to 30 sec rest
20 to 30 minutes duration
Uncomfortable
Slightly above threshold 4-5 mM
Heart rate 160 to 180 duration
Up to 200 M lengths
Anaerobic Threshold Training – EN-2
Optimum intensity for improving endurance capabilities
RED Color Code
10-15 sec rest
40 – 60 min durations
Lactate 3 – 4 mM
Heart rate 150 – 170
BLUE Color Code
15 to 30 sec
BLUE Color code
15 to 30 sec rest
20 – 40 minutes duration
Uncomfortable
Slightly above threshold 4-5 mM
Heart rate 160 – 180 duration
Jon Urbanchek 2013

21. Maximum VO2 Training EN-3 Race Pace
7% faster than (Red) Threshold pace
:30 – 1:30 seconds rest
PURPLE Color Code
Ideal for race pace training
Intensity high
Lactate 6 to 8 mM, buffering & tolerance
Heart rate 180 to 190
Use 50’s & 100’s & 150’s
C: Maximum VO2 Training EN-3
7% faster than (Red)Threshold pace
30 – 1:30 seconds rest
PURPLE Color Code
Ideal for race pace training 400 – 1500
Intensity high
Uncomfortable
Lactate 5 – 8 mM , buffering & tolerance
Duration 1500 to 3000
Heart rate 180 – 190
Jon Urbanchek 2013

22. Lactate Production SP-2
Using GREEN Color Code
Can be used for training and testing
Training for X 50 at 8: % of best time
Training for X 100 at 8: % of best time
Training for X 200 at 8: % 96% of best time
Lactate Production SP-2
Using GREEN Color Code - %
Can be used for training and testing
Training for X 50 at 8:00, 92% best time
Training for X 100 at 8:00, 92% of best time
Training for X 200 at 8:00, 94% of best time
Great correlations to goal times
Use 3-4 active rest between swims
Maximum lactate production / buffering
Maximum heart rates
Jon Urbanchek 2013

23. 100 M % Chart Best time 94% 93% 92% (200) 91% 90% (400) 89% 88% 87%
:46.00
:48.94
:49.46
:50.00
:50.55
:51.11
:51.69
:52.27
:52.87
:47.00
:50.54
:51.09
:51.65
:52.22
:52.81
:53.41
:54.02
:48.00
:51.06
:51.61
:52.17
:52.75
:53.33
:53.93
:54.55
:55.17
:49.00
:52.13
:52.69
:53.26
:53.85
:54.44
:55.06
:55.68
:56.32
:53.19
:53.76
:54.35
:54.95
:55.56
:56.18
:56.82
:57.47
:51.00
:54.26
:54.84
:55.43
:56.04
:56.67
:57.30
:57.95
:58.62
:52.00
:55.32
:55.91
:56.52
:57.14
:57.78
:58.43
:59.09
:59.77
:53.00
:56.38
:56.99
:57.61
:58.24
:58.89
:59.55
1:00.23
1:00.92
:54.00
:57.45
:58.06
:58.70
:59.34
1:00.00
1:00.67
1:01.36
1:02.07
:55.00
:58.51
:59.14
:59.78
1:00.44
1:01.11
1:01.80
1:02.50
1:03.22
:56.00
:59.57
1:00.22
1:00.87
1:01.54
1:02.22
1:02.92
1:03.64
1:04.37
:57.00
1:00.64
1:01.29
1:01.96
1:02.64
1:03.33
1:04.04
1:04.77
1:05.52
:58.00
1:01.70
1:02.37
1:03.04
1:03.74
1:04.44
1:05.17
1:05.91
1:06.67
:59.00
1:02.77
1:03.44
1:04.13
1:04.84
1:05.56
1:06.29
1:07.05
1:07.82
1:03.83
1:04.52
1:05.22
1:05.93
1:07.42
1:08.18
1:08.97

24. 200 M % Chart 400 1500 pace pace Best Time 94% 92% 90% 88% 86% 84% 82%
80%
1:42.00
1:48.51
1:50.87
1:53.33
1:55.91
1:58.60
2:01.43
2:04.39
2:07.50
1:43.00
1:49.57
1:51.96
1:54.44
1:57.05
1:59.77
2:02.62
2:05.61
2:08.75
1:44.00
1:50.64
1:53.04
1:55.56
1:58.18
2:00.93
2:03.81
2:06.83
2:10.00
1:45.00
1:51.70
1:54.13
1:56.67
1:59.32
2:02.09
2:05.00
2:08.05
2:11.25
1:46.00
1:52.77
1:55.22
1:57.78
2:00.45
2:03.26
2:06.19
2:09.27
2:12.50
1:47.00
1:53.83
1:56.30
1:58.89
2:01.59
2:04.42
2:07.38
2:10.49
2:13.75
1:48.00
1:54.89
1:57.39
2:00.00
2:02.73
2:05.58
2:08.57
2:11.71
2:15.00
1:49.00
1:55.96
1:58.48
2:01.11
2:03.86
2:06.74
2:09.76
2:12.93
2:16.25
1:50.00
1:57.02
1:59.57
2:02.22
2:07.91
2:10.95
2:14.15
2:17.50
400
pace
1500
pace

25. Race Pace Correlation Excellent correlations to goal times
Use 3-4 min active rest between swims
Maximum lactate production / buffering
Maximum heart rates
Lactate Production SP-2
Using GREEN Color Code - %
Can be used for training and testing
Training for X 50 at 8:00, 92% best time
Training for X 100 at 8:00, 92% of best time
Training for X 200 at 8:00, 94% of best time
Great correlations to goal times
Use 3-4 active rest between swims
Maximum lactate production / buffering
Maximum heart rates
Jon Urbanchek 2013

26. Color Use Early season: White, Pink, Red
Mid season: White, Pink, Red, Blue, Purple
Pretaper: Red, Blue, Purple, Green (Race Pace)
Taper: Customise

27. Alactic / Speed Training SP-3
Short, fast, explosive sprints, 10 – 25 meters
10 to 20 repetitions
:30 to 1:00 minutes rest
Lactate build up is marginal
Heart rate below maximum
Recommended for 50 – 100 – 200 swimmers at any time of the season
Alactic / Speed Training SP-3
Short, fast, explosive sprints, 10 – 25 meters
5.0 – 10.0 sec; 6 – 10 repetitions
1:00 – 2:00 rest
Lactate build up is minimal
Heart rate below maximum
Ideal for 50 – 100 – 200 swimmers at any time of the season
Jon Urbanchek 2013

28. Annual Training Plan at the University of Michigan
Collegiate season 30 weeks
1st Macrocycle – 12 weeks all long course
2nd Macrocycle – 15 weeks 50% short 50% long course
3rd Macrocycle 3 weeks taper period 80% short course
Jon Urbanchek 2013

29. Collegiate Season Sept - November
1st Macrocycle (12 weeks)
6 weeks skill development /
heart rate < 150, White & Pink Colors
6 weeks threshold – VO2MAX – Race Pace, White Pink Red Blue Purple
Major competition (one week taper)
Collegiate Season
1st Macrocycle (12 weeks)
6 weeks aerobic training/skill development/ heart rate < 150
6 weeks aerobic – anaerobic thresdhold – VO2MAX – lactate
Major competition (one week taper)
Jon Urbanchek 2013

30. Collegiate Season Dec - February
2nd Macrocycle (15 weeks)
3 weeks aerobic endurance training
10 weeks all training zones more emphasis on Race Pace and lactate production
Dual meet season
2nd Macrocycle (15 weeks)
3 weeks aerobic endurance training
10 weeks all training zones and energy systems – more emphasis VO2max and lactate production – This period includes 3-4 dual meets per month (short course)
10 weeks all training zones and energy systems – more ???? VO2MAX and lactate production – This period includes 3-4 dual meets per month (short course)
Jon Urbanchek 2013

31. Collegiate Season March
3rd Macrocycle
3 week taper period
Dryland reduced to maintenance and dropped 10 days out
Training distance gradually reduced from K per week to K per week
3rd Macrocycle
3 week taper period
80% short course
Strength reduced to maintenance and dropped
Training resistance gradually reduced from 70,000 per week to 30,000-20,000 meters/years per week
Jon Urbanchek 2013

32. Middle Distance 3 Week Taper
Red AM
Blue PM Km
Days

33. Summer Season Summer Season
1st Macro 3 week aerobic/skill development HR<150
2nd Macro 15 weeks all training zones and energy systems especially VO2MAX and lactate work; This period includes competition every 3rd weekend (long course)
3rd Macro
3 weeks taper period for USA Nationals and/or International competition
Jon Urbanchek 2013

34. Summer Season 2nd Macro 15 weeks
All training zones and energy systems especially VO2MAX and Lactate work
This period included competition every 3rd weekend
Long course
2nd Macro
15 weeks
All training zones and energy systems especially VO2MAX and Lactate work
This period included competition every 3rd weekend
Long course
Jon Urbanchek 2013

35. Summer Season 3rd Macro 3 weeks gradual taper
US Nationals or International Competition
3rd Macro
3 weeks gradual taper
US Nationals or International Competition
Jon Urbanchek 2013

36. 3 Day Micro Cycle Monday AM General Monday PM
Threshold Training Zone EN-2
Tuesday AM
Tuesday PM
Active rest EN-1 & EN-3
Wednesday AM
OFF
Wednesday PM
VO2max or Lactate work
3 Day Micro Cycle; 5 Workouts
Monday AM General
Monday PM Threshold Training Zone EN-2
Tuesday AM General
Tuesday PM Active rest EN-1 & EN-3
Wednesday AM OFF
Wednesday PM VO2max or Lactate work
Jon Urbanchek 2013

37. Day 1 Micro Cycle- Mid Season
Monday AM
Aerobic Technique
Pull Set/Free
Kick/Endurance
Hypoxic swim free
Fin swim/ IM
7000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work meters
Energy system EN2
Day 1 Micro Cycle– Mid Season
Monday AM
Aerobic Technique
Pull Set/Free
Kick/Endurance/Fly
Hypoxic swim free
Fin swim/ IM
8000 meters
Monday PM
Dryland – Stretching
1 hour general work
Main set:
Threshold work meters
Energy system EN2
Jon Urbanchek 2013

38. Monday PM Main Set: Threshold
4 x 200 at 2:30 (White EN-1)
6 x 150 at 2:00 (Pink EN-1)
HR 23-25/10sec
30 sec extra rest
8 x 100 at 1:20 (Red EN-2)
10 x 50 at .45 (Blue EN-2)
HR 28-30/10sec
Total Main Set: 3000
Monday PM Main Set: Threshold
6 X 200 on 2:30 (3 white EN-1 2:14; 3 red EN-2 2:08)
HR 23-25/10sec
30 sec extra rest
3 X 800 on 9:30 (Descend 1 thru 3)
400/400 white (EN-1) 4:32-4:32
400/400 pink (EN-1) 4:29-4:29
400/400 red (EN-2) 4:18-4:18
HR 25-28/10 sec
Total Main Set: 4200
Jon Urbanchek 2013

39. Day 2 Micro Cycle – Mid Season
Tues AM Aerobic/Recovery
Skill / drill work
Kick / speed power
Swim specific power
Parachutes
Stretch cords / tethered swim; negative work & positive speed assistance
Sprints meters
Tuesday PM
Strength Train – Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race pace
Alternating Energy systems : EN-1 & EN 3
6000 meters
Day 2 Micro Cycle – Mid Season
Tues AM Aerobic/Recovery
Skill / drill work
Kick / speed power
Swim specific power Buckets - 5 gal
Stretch cords / tethered swim; negative work & positive speed assistance
Sprints meters
Tues PM
Strength Train – Stretching
1 hr general work
Main set:
Active rest work
Continuous easy- race pace
Alternating Energy systems : EN-1 & EN meters
Jon Urbanchek 2013

40. Tues PM Main Set: Active Rest
3 X (200 free easy on 1:30)
Descend 200’s 1 thru 3
3 X (100 free casual on 1:30)
Descend 100’s 1 thru 3
3 X (4 X (50 casual + 50 free pace)
1st round sec per 50 :27’s
2nd round at pace :26’s
3rd round at –1.0 sec per 50 :25’s
Total distance = 2700
Tues PM Main Set: Active Rest
4 X (300 free casual on 1:30)
Descend 300’s 1 thru 4
4 X (200 free casual on 1:30)
Descend 200’s 1 thru 4
4 X (100 fly casual on 1:30)
Descend 100’s 1 thru 4
3 X (4 X (50 casual + 50 fly pace)
1st round sec per 50 :30-:31sec
2nd round at pace :28.5-:29.5 sec
3rd round at –1.0 sec per 50 : :28.5
Total distance = 4800
Jon Urbanchek 2013

41. Day 3 Micro Cycle - Mid Season
Wednesday AM
OFF
Wednesday PM
Dryland / Stretching
1 Hr General Work
Main set:
VO2MAX work or Rainbow set (white to green intensities) or Lactate work or
Broken swims or
Test sets
6000 meters
Day 3 Micro Cycle – Mid Season
Wednesday AM
OFF
Wednesday PM
Dryland Stretching
1 Hr General Work
Main set:
VO2MAX work or Rainbow set (white to green intensities) or Lactate work or
Broken swims or
Test sets
6000 meters
Jon Urbanchek 2013

42. Wed PM Main Set: VO2 max Race Pace 400M
4 X 400 at 10:00 Broken swim
200 dive on 3:00 (Going out 400 pace 1:52)
100 push on 2:00 (55.0)
2 X 50 push on 1:00 (best you can come home :26 + :26)
Add up for 400 meters 3:39
Total distance = 1600
4-6 minutes active rest recovery between rounds
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
Jon Urbanchek 2013

43. Wed PM Main Set: VO2 max Race Pace 200
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :24.5 )
100 push on 2:30 (mid 100 of the 200 pace :52.5)
50 push on 1:00 (best you can come home ) :25.5
Add up for 200 meters 1:42.5
Active rest recovery 400 between rounds
Wed PM Main Set: VO2 max
4 X 200 on 8:00 Broken swim
50 dive on 1:30 (Going out 200 pace :26-:27)
100 push on 2:30 (mid 100 of the 200 pace :58-:59)
50 dive on 1:30 (best you can come home :26-:27)
Add up for 200 meters 3 to 4 sec under goal time.
Total distance = 800
Total distance = 800
Jon Urbanchek 2013

44. MD – VO2 Max
Lactate tolerance
4 x 50 at :40 Red
4:00 passive rest recovery – no swim
4 x 50 at :40 Blue
C. 4 x 50 at :40 Purple
D. 4 x 50 at 3:00 dive sprints
4:00 active rest recovery –swimdown
Total distance = 800

45. Strength Dryland Upper body Lower body Core Stretching Pliometrics
Medicine ball
Stretch cords
Strength
Upper body
Lower body
Core
Dryland
Stretching
Swimbench
VASA trainer
Pliometrics
Medicine ball
Stretch cords
Jon Urbanchek 2013

46. Derya Büyükuncu Michigan Reunion 2012

47. jurban@umich.edu Thank you! Jon Urbanchek “The Swim Coaching Bible”
Edited by Hannula & Thornton
Human Kinetics Publisher