![]() ![]() To train your aerobic metabolism, intervals of 100 - 200m are particularly suitable. So how do you specifically train for a 200 meter freestyle competition? To answer this question, we have put together a list of various tips for a faster swim time: Aerobic CapacityĪ 200 meter competition takes place mainly in the aerobic zone, therefore this zone should be specifically trained. In the remaining workout sessions the focus should be on endurance and technique in the aerobic zone. As the warm up and cool down is not in the anaerobic zone, the distribution is about 80 : 20. To achieve this distribution, you can plan a sprint interval training with 50 meter sprints for every third training session. With polarized training instead, you train about 80 - 90 percent of the total training time with moderate intensity in the aerobic zone and the remaining 10 - 20 percent with very high intensity in the anaerobic zone. However, especially these training sessions with maximum intensity are very important to give the skeletal and heart muscles the necessary training impulse. One of the reasons for this is that in conventional training the moderate sessions are too strenuous and tiring and then you lack the necessary energy to really go to the limit in the hard sessions. In contrast to “conventional” training where you try to train most of the sessions with a relatively high intensity and thus spend a lot of time in the threshold zone, polarized training is based on a different approach: You try to avoid the threshold zone as much as possible. There are studies that show that polarized training is superior to other training concepts. If you dive into endurance training theory, you will certainly come across the concept of polarized training. The Swim Coach App automatically takes care of the calculation of the CSS and also provides all necessary training zones. If you swim more slowly, you train in the aerobic zone (endurance zone). ![]() ![]() If you swim faster, you train in the anaerobic zone (sprint zone). This number is calculated from the difference between the fastest 400 meter and the fastest 200 meter swimming time and approximately corresponds to the threshold zone.įor example, if you have calculated a CSS of 1:30 min / 100 m and want to train in the threshold zone, the swim speed should be in the range of about 1:26 - 1:34 min / 100m. So, how do you know in which zone you are swimming? The so-called Critical Swim Speed (CSS) has established itself for this problem. While in a 50 meter sprint swimmers almost exclusively swim in the anaerobic zone - you can tell by the fact that swimmers only breathe a few times and therefore swim with virtually no oxygen - at swimming distances of 400 meters and more it is mainly the aerobic metabolism that is active. Swim Training Based on Intensity Zonesĭepending on the distance of the swim competition, the aerobic and anaerobic metabolisms are used with varying degrees: This zone is called the anaerobic zone because most of the energy is provided via the lactate metabolism and not via the oxygen pathway (anaerobic). If you increase the swimming intensity even further, you will enter a zone where lactate accumulates so quickly that you have to stop after a few seconds to a maximum of 2 minutes to recover. The intensity is already quite high, but still low enough so that you could swim in this zone for about an hour without exhausting yourself. The threshold zone is defined as the area where lactate slowly begins to accumulate. You get out of breath and every movement becomes difficult until at some point you have to stop to recover. If too much lactate accumulates in the body, we feel it as a burning sensation in the arms or legs. The problem, however, is that in addition to the ATP for the muscles, the “waste product” lactate (lactic acid) is produced, too. This mechanism can be used to produce additional ATP for the muscles. If this is the case, the body additionally falls back on the lactate metabolism. ![]() If you increase the training intensity more and more, you will eventually reach the point where the available oxygen is no longer sufficient to supply the muscles with enough fuel. However, the intensity is only so high that one could theoretically train for several hours without being exhausted. Subjectively, training in the aerobic zone feels like a light to moderate effort. In this zone, the body primarily uses oxygen to convert the energy stored as carbohydrates, fat or protein into the fuel ATP (adenosine triphosphate) required by the muscles. Depending on the intensity, the body uses different metabolic pathways to provide the necessary energy. In swimming and sports in general, it makes sense to distinguish between three basic intensity zones. ![]()
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