A Look at Past Training Sets of Olympic Champion Caeleb Dressel
A Look at Past Training Sets of Olympic Champion Caeleb Dressel
Through the years, a consistent feature of Swimming World Magazine has been the highlighting of specific training programs and sets of various athletes, including the sport’s elite performers. Today, we dip into the magazine vault and look at some of the training and sets that Caeleb Dressel was assigned by coach Gregg Troy on the road to the 2017 World Championships in Budapest.
These sets were shared with Swimming World longtime contributor Michael Stott and appeared in the July 2019 issues of Swimming World Magazine. Here is the breakdown of some of the work that Caeleb Dressel handled under Troy.
The Training Program
April: Three weeks of aerobic training (no competition)
Volume: 50,000-60,000 weekly
First two weeks all long course
April/May: Three weeks of endurance/aerobic training
Volume: 50,000
Finish quality work
May/June: Three weeks
Volume: 40,000-50,000
Race relative focus
June: Three weeks of competition and race prep
Volume: Reduced weekly 10-20% based upon what response seen in training
July: Three weeks – USA team camp
Final prep
Summer Weekly Plan
Monday Morning (Aerobic)
Monday Afternoon (Threshold or Good Quality)
Tuesday Morning (Power and Speed/Kick)
Wednesday Morning (Aerobic and Endurance Work)
Wednesday Afternoon (Quality – Race-Pace Swimming)
Thursday Morning (Power and Speed)
Friday Morning (IM Training)
Friday Afternoon (Fly Focus/Race Relative)
Saturday Morning (Response to Week)
Early Season
Sample Tower Sets (Power and Speed Work)
May 23, 2017
• 600 back/breast (LC)
• 12 x 45 on 15-meter course
Descend 1-3 on 1:00
Towers
• 8x:
15 fast out
4 x 30 swim (15m fast, kick back easy)
All with max weight (85 pounds) on 1:00
4 x 30 sprint (no tower, no breath on 1:00)
Big break between cycles
Surgical Tubing
• 8 x 100 (25-meter course)
Odd: easy/fast by length
Even: fast/easy by length
Swim both ways
• 8 x 100 with paddles and buoy
• 2 x 300:
100 breast
100 free
100 choice
May 29, 2017 (LC)
• 1500 Warmup
500 (open turns)
500 (4 strokes in and out of wall)
500 (50 choice, 50 free)
• 4x:
400 @ 24 HR
6 x 50 on 1:00 (descend by 2 seconds to all-out finish on 5 and 6)
• 4 x 150 pull with bands and buoy (paddles on odds)
• 6 x 50 (25 fast, 25 easy)
Loosen
Training Set Early Season
Friday, June 9, 2017 (SCM)
• 12 x 50 on :40
• 2x:
200 free on 3:00 (with paddles)
3 x 100 choice stroke on 1:45 (all smooth)
• 21 x 100 on 1:30
1-3 fly descend
4-6 1 free easy; 2 fly descend
7-9 2 free easy; 1 fly
10-12 FREE SMOOTH
13-15 fly descend 1-3
16-18 1 free; 2 fly descend
19-21 2 free; 1 fly
Smooth loosen as needed
Sample Speed and Power Day (Last 3 weeks during race prep)
June 13, 2017 (SCM)
• 800-1000 warm-up
• 2 x 2 x 50 on 1:15 (no breath @ 85% at max weight on tower)
• 1 x 50 on 1:15 (short fins same on tower)
• 1 x 15-25 meters (blast after each 50)
Tubing
• 2x:
25 meters: out hold water (catch and release)
Walk to other end
1 + partner pull “controlled speed”
Loosen and out
From Trials to World Champs
• Returned to 70-80% of Pre-Trials work for 10 days after three days of travel and recovery from meet stress
• Same cycle with similar sets; big leg stress for first 4-5 days
July 13, 2017
• 600 (25 kick, 25 swim)
• 6 x 100
50 (breathe @ 7)
25 smooth
25 build to fast (no breath)
• 2x:
4 x 150 on 2:00 (hold 1 & 2, build 3 & 4)
4 x 100 on 1:30 (hold 1 & 2, build 3 & 4)
4 x 50 on :50 (hold 1 & 2, build 3 & 4)
Second set with fins and paddles
• 2 x 100 kick fast
Loosen
Last Hard Workout (10 days out)
• 4 x 50 descend on 1:30
• 1 x 50 fast on 1:20
• 1 x 25 easy on 1:10
• 1 x 50 fast on 1:00
• 2 x 25 easy on :50
• 1 x 50 fly fast
Loosen
Last three weeks followed a pattern of…
• Double: 1 practice long and smooth; 1 practice quality
• Single: 1 practice varied by what we saw and discussed
Michael J. Stott is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. A member of that school’s Athletic Hall of Fame, he is also a recipient of NISCA’s Outstanding Service Award.
Szymon Jaworski
Sam Louis
Training pays!!!
Zachery Renshaw
Oliver Whittleston
Cory Lizalde
Swimming World – The world’s celebrating …. TRUE BLUE guys. Lot’s a love. BLUE WAVE. ???
please list the resting pulse for each major training component as well as highest pulse at high intensity training
Dadó Fenrir Jasminuson
Henk Greupink :O
Mark Rivas