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PLAVALKA · Objavljeno: 17 Sep 2012 11:01

Kopiram to objavo od uporabnika Dule pod temo Michael Phelps iz vašega predhodnega foruma. Objava je zanimiva.

Pozdrav vsem.

Evo kako Phelps res trenira.

his afternoon session:
Warm Up:
6x (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
20x 100 on 1:15 (25 fly-50free-25fly)
500 stroke (50 kick 50 drill)

Main Set:
2000 timed kick stroke
--MP did free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4x100 IM drill continous

Pulling Set:
10x 200 on 3:00 odd =free (moderate) even=fly (fast)

4 Speed Set:
24x25 fly on :30 (1-ez drill, 1-no breath, 1-sprint)

after practice he did 500 abdominals and stretched

Feb 2002:
after a 4,500scy moderate am practice:

Warm-up:
800 mixer on 10:30
4x150 kick on 2:30 (50 stroke-50free-50stroke)
400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)
200 stroke on 3:00
10x50 on :45 (2-25kick/25drill 2-25free/25stroke 1-stroke)

Main Set:
4x50 on 1:30
1x50 1:20
1x50 1:10
1x50 1:00
1x50: :50
1x50 :40
1x50 :30

Long Swim Down
100-200-300 pull (lungbusters by quarters)
400 choice kick
300-200-100 IM Drills

Imam ih še samo ih moram poiskat.

LP vsem

Zanima me kako si vi razlagate te treninge? Meni se zdijo čisti absurd. Noro.

Dodajam. Našla na netu.
MP once did a set of 15x200 back and finished the last one in 1:45
Swam a 5000 Free in 46:34 averaging 9:20 per 1000 ( that is the Senior National Cut in the 1000). Can Kick a 500 Fr in under 5:00 w/a board. I know that he (or used to) do a lot of Fr/IM sets and distance free sets. Bowman liked alot of the descending stuff. he also did the Barrowman routine for dryland with a medicine ball. He usually averaged 70-80k yards per week in season.

*Ana* · Objavljeno: 17 Sep 2012 12:05

Bi bilo zanimivo videti nadaljevanje serije teh workouts (tudi brez navedbe virov) od Phelpsa.
PLAVALKA kaj je Dule na predhodnem forumu samo te serije objavil? Vprašam, ker kot vidim je napisal, da jih ima še samo poiskat jih mora.
_________________
PK ILIRIJA

plavalna deska · vajenček Pridružen/-a: 31.05. 2012, 14:30 Prispevkov: 25

Ce v googlu vtipkate michael phelps workout,vam bo ven vrglo ta trening i se dosti tega zraven.Tako da je to tudi sugurno kopirano s kaksne spletne strani.
Lp

PLAVALKA · Objavljeno: 17 Sep 2012 12:50

plavalna deska · vajenček Pridružen/-a: 31.05. 2012, 14:30 Prispevkov: 25

*Ana* · Objavljeno: 17 Sep 2012 14:09

plavalna deska · vajenček Pridružen/-a: 31.05. 2012, 14:30 Prispevkov: 25

http://www.youtube.com/watch?v=9weLB6PL6ss

PLAVALKA · Objavljeno: 17 Sep 2012 15:31

plavalna deska · vajenček Pridružen/-a: 31.05. 2012, 14:30 Prispevkov: 25

Očitno so to yardi,ne vidim kaj je sporno pri seriji 15x200.Naporno je samo če hočeš biti najboljši potem boš garal. Smile

9:20 na 1000 yardi je priblizno tempo po 00:56 sekund če se ne motim,tako da to ni nekaj nemogocega
Lep pozdrav Very Happy

*Ana* · Objavljeno: 17 Sep 2012 20:52

S pomočjo google našla - Michael Phelps workouts. Tega je zelo veliko na netu. Mislim pa, da so to samo čenče. Resnice je zelo malo.

Next:

5x100FRon1:20
5 x 100 K on 1:40 (choice)
5 X 100 FRIM on 1:25
5 x 100 PB on 1:20
16 x 50 on :55 (25 scull/25 swim 4 of each) (2,800)
10 x 400 FR ( Start on 4:45 and descend interval :05 each swim)
25 x100FRK
1 on 1:40, 1 on 1:30, 1 on 1:20
1 on 1:40, 1 on 1:30, 2 on 1:20
1 on 1:40, 1 on 1:30, 3 on 1:20
1 on 1:40, 1 on 1:30, 4 on 1:20
1 on 1:40, 1 on 1:30, 5 on 1:20
200 SW DN
9,500

--------------------------------------------------------------------

100 FR - 100 SIDE K - 100 PB(5T") - 100 IM DR] X 4
8 X 50 FR (4 on :40, 4 on :35)
PB,PAD,BAND 4 x 200 on 2:30
3 x 200 on 2:25
2 x 200 on 2:20
1 x 200 on 2:15
200 EZ
400 (25 SIDE K/25 STR K) + 10 x [ :40 VERTICAL K FLY(10 Ibs)/ :20 REST)
FINS 20 x 50 on 1:00 (25 FAST/ 25 EZ) 5 OF EACH (1,000)
5,600

----------------------------------------------------------------------

500 FR on 6:30 / 6 x 100 K on 1:30 / 500 P13 on 6:30 / 16 x 50 on :45 (4 OF EACH) (2,400)
4 x 200 BA on 2:40
4 x 200 BRST on 3:00
3 x 200 BA on 2:35
3 x 200 BRST on 2:55
2 x 200 BA on 2:30
2 x 200 BRST on 2:50
1 x 200 BA on 2:25
1 x 200 BRST on 2:45 (4,000)
FINS 800 (50 K / 50 SW) (800)
15 x100K (1500) 3x[1:40/1:35/1:30/1:25/1:201]
9,000

------------------------------------------------------------------

3 X [200 FR on 2:40/ 200 IM on 2:45 I 200 K on 3:15 I 200 STR DR on 3:00]
2x100on1:2050FR/50 FL
1 x 200 on 2:30 FRIM
1 x 300 on 4:00 FL
1 x 200 on 2:30 FR
1 x 300 on 4:15 100BA I 100 BRST I 100 FR
1 x 200 on 2:40 FL
1 x 300 on 3:45 FR
1 x 400 on 5:15 FRIM
3 x 100 on 1:30 FL
1 x 200 on 2:40 FR
(2 TIMES THROUGH)
(5,200)
24x50K
2 on :55 MODERATE
1 on :45 FAST (1,200)
200 SW DN
9,000

-----------------------------------------------------------

800 (100 FR / 100 IM) on 11:00
600 K (50 FR / 50 STR) on 9:30
400 P13 (LB by 100) on 5:00
12 x 50 (25 FR / 25 FL) on :45 (2,400)
Stroke Control Set
10 x 50 FL on :45
5 x 50 FL on :35
10 x 50 FL on :45
5 x 50 FL on :35
10 x 50 FL on :45
5 x 50 FL on :35 (27.4, 27.7, 27.9, 27.1, 26.6) (2,250)
3 x 400(100 IM DRILLS) on 6:00
4 x 100 FR on 1:10 (HOLD 1:00) (2,400)
7,050

------------------------------------------------------------------

1200 = 100 FR (breathe 25 R / 25 L )
100 BA (25 R / 25 L)
100 IM (FL-BA-BRST-FL)
8 x 100 K on 1:40 (2= 50 FL / 50 BA)
(2= 50 BA / 50 BRST)
(2= 50 BRST / 50 FR)
(2 = 50 FR / 50 FL)
8 x 50 on :45 (2 of each reverse order) (2,400)
3 x 100 on 1:30 (50 FR mod / 50 FL @ 400 IM speed)
3 x 200 on 3:00 (50 FR/50 FL + 100 BA @ IM speed)
3 x 300 on 4:30 (50FR/50FU100BA + 100 BRST)
3 x 400 on 6:00 (50FR/50FU100BA/100BRST + 100 FR)
4 x 400 PB, PAD, BAND on 5:00 (DESC 1-4.)
24 x 25 on :30 (3-2-1-0 breaths per 25)
7,600

Michael Phelps’ heart pumps 30 litres of blood each minute to his muscles, which is double the amount of the average adult male. He also produces only one third of the lactic acid that the average swimmer does, meaning that he does not suffer from muscle burn during intensive exercise like his competitors do. He says that after a race his lactic acid levels are the same as a person who is at rest.

Michael Phelps’ Workouts and Training Routines

Phelps trains for six hours a day, six days a week, without fail. Even if Christmas day falls on a training day, he does a full day of training. Total dedication to his training program has made him a world champion.
He swims approximately 50 miles (80km) each week, which is over 8 miles per training day. He has two massages everyday and also takes ice bath to help his body to recover.

NEXT WORKOUT

WARMUP: 400
400 your choice, on you own. Fins are OK.

WARMUP SET: 200
8 X 25 on approx. :10 RI
Odds: Stroke other than Free
Evens: Freestyle

MAIN SET: 1500/1300//1100 plus EZ recoveries
The entire set is Freestyle, except for the recoveries, which are choice.

16 X 50 on :10 rest interval
(We had one swimmer do these on a :45 sendoff, holding :36. A big group was on :50. Others were on :55...1:00...1:10...and 1:20. Those on 1:00 to 1:05 did 14 X 50. Those on 1:10 to 1:20 did 12 X 50 and were getting about :15 rest interval.)

50 to 100 EZ recovery

3 X 100 on :15 rest interval
(Our :45 swimmer did these on 1:25. The :50 and :55 swimmers did these on 1:30. The 1:20 swimmer did these on 2:15 and was holding around 2:00.)
50 to 100 EZ recovery

2 X 200 on :20 rest interval
(We had enough lane space so that everyone had EXACTLY 20 seconds rest between their swims. Most swimmers had a fairly fast time on the first 200, and experienced a 7 to 10-second dropoff on the second 200.)

50 to 100 EZ recovery

PULL SET: 200 to 300
If you have enough time, this is where you should add a 200/300-yard pull set. You could do a straight swim, bumping up your normal breathing pattern by one stroke...or...you could use your normal breathing pattern and focus on streamling out of each turn. Or choose your own focus. Make this an even-pace swim.

WARMDOWN: 200
Flippers are optional.
8 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.

Total Yardage: 2300 to 3000
_________________
PK ILIRIJA

PLAVALKA · Objavljeno: 17 Sep 2012 21:33

Hoho *Ana* kaj

kje si to našla? Kaj ste nori? Hehe...resnice je tukaj zelo malo oz nič. Ti jaz povem. Po takšnih serijah bi bil čisto vsak plavalec KO vključno Lochte, ki je brutalen garač. Pol veš koliko je ura. pomežik

-admin- · Objavljeno: 17 Sep 2012 23:32

PLAVALKA in *Ana* sem pogledala vaše workout (treninge) od Phelpsa, ki sta jih objavili. Moje mnenje? Nekaj resnice je vendar ne veliko. Vse je zelo pretirano.

Poleg tega:

1. Treningi se nanašajo na obdobje pred Pekingom. Ponavljam vse je zelo pretirano.

2. Opaziti je neverjetne netočnosti v kronometrskih parametrih: hudo močna je 15x200 na hrbtno, zadnjih 200m 1.45!!! Ma kje?! Niti v bazenu na 25m in v prostem slogu. V vsakem primeru serija ni prišla do 15. In tista od 5km v prostem slogu zaključena 46.34 (media 9.20 vsakih 1000m!!! tudi to je absurd). Sem mnenja, da na splošno pri takšnih workout bi tudi Lochte bil pred Londonom knock out. Jaz vam zagotavljam, da Lochte po količini treninga je garal veliko bolj kot Phelps pred Pekingom.

Skratka to so več ali manj legendarni mestni napotki za branje. Ob slednjem bi se Bowman kot prvi nasmejal.

Štartni Blok 4 · Objavljeno: 18 Sep 2012 10:34

-admin- · Objavljeno: 18 Sep 2012 14:13

plavalna deska · vajenček Pridružen/-a: 31.05. 2012, 14:30 Prispevkov: 25

Zraven serije 15x200 nic ne pise,kaj pa ce je ta serija bila progresivna?.Tisoc moznosti je v igri.Samo spet ne ves ,mogoce je vse ena velika napihovalka.komu se da naj pogleda phelpsov twitter,se mi zdi da je enkrat slikal papir po treningu pa dal gor.Srecno.

Lp

PLAVALKA

Plavalna deska kaj se ti hecaš? Serija 15x200 back 1:45. In to naj bi on odplaval na enem preprostem treningu. Nemogoče pa progresija gor ali dol. Pa to ne moreš odplavat pa če si nevem kakšen bog.

Sploh pa, če je njegov osebni na 200 back 1.41.55 kot pravi Admin in še takrat ko je to odplaval je bil v pripravah za Atene. To vse pove. Ta serija je napumpana 100 na uro.

Jaz upam, da se ti hecaš. Saj se a ne?
_________________
We swim because we are too sexy for a sport that requires clothing! ribica

Swimmers are like tea-bags:
you don't know how strong they are
till you put them in the water.

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