THE GOLD MEDAL WORKOUT PLAN

Bob Bowman (the coach of Michael Phelps) has revolutionized swim training. Gone are the days of endless lap swimming. The modern approach is to work different energy systems, mostly at the high aerobic range. He collaborated on an article in Men's Health magazine where he outlined how a recreational swimmer could get into great shape. I have modeled what I'm doing after this plan.

Explaining the system

The page below is the week by week program.

Later Bowman explains that by changing distances and pace he's working all of the body's energy systems. But the prime target, for both Phelps's three-hour workout and my Mini Me version, is the upper aerobic range. Bowman does relatively little slow and steady lap work; likewise, he's leery about too much sprinting, which can break young swimmers' bodies down. His forte is miles of brisk tempo work, extending his swimmers' aerobic ranges so they can handle more distance and speed without going into oxygen debt. This prescription of endurance with an edge also seems the perfect treatment for the recreational swimmer looking for a dose of competitive fire.

Read more: http://www.mensjournal.com/magazine/get-into-olympic-shape-with-michael-phelps-20120803#ixzz3ZfbSHCyy
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Comments

AnonymousMay 10, 2015 at 7:36 PM
Good luck on this - you've got 1 more month of peace before the safari animals arrive to swim and P in the pool.
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