- VO2 Max is the amount of oxygen the swimmer can receive in the muscles and tissues, represented by the difference between the amount inhaled and exhaled.
- The greater the volume of oxygen intake, the greater the ability of an athlete to perform long work.
- VO2 Max Series is more frequent, with daily workouts, at the beginning of the season.
- VO2 Max Series could be used throughout the season as recovery work (recomposition of the organism).
- At the end of the season, VO2 Max Series must be used significantly less and with space between them.
- Medium distance series (3 – 5 min of work) with an effort of approximately 80% and a short rest helps improve VO2 Max.
- Short distances (25 to 50m) and short rest (less than 20″) help improve VO2 Max.
- The key to the VO2 Max Series is the rest time that neither could be too short to initiate an accumulate process nor too long to promote a complete recovery.
- The heart-rate level during this type of training must be around 10bbm.
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Sample Sets
| 4 x { 4 x 100m | Crawl 400Pace @1:10 | |
| 300m | Choice • EASE • | 4:30 } |
| 3 x { 4 x 150m | Choice @1:45 | |
| 300m | Choice @6:00 | } |
| 4 x { 1 x 300m | Crawl | |
| 2 x 100m | Choice @1:10 | |
| 200m | Choice • EASE • | 3:00 rest } |
| 5 x { 4 x 100m | Choice @1:10 | |
| 200m | Choice • EASE • | 3:00 rest } |
| 20 x 200m | Choice @180-190BPM | 0:20 rest / 1:1 ratio |
REFERENCES
- MACHADO, David C. Natação: Teoria e Prática. Rio de Janeiro: Sprint, 1995. p. 274 – 276
- HANNULA, Dick; THORNTON, Nort. The Swim Coaching Bible. Champaign: Human Kinetics, 2001. p. 210
- JOHNSON, Matthew. Swimmer to Coach: how to write a workout.Las Vegas: _____, 2021. p. 22
- ATKINSON, John; SWEETENHAM, Bill. Championship Swim Training. Human Kinetics: 2003. p. 224-225