Effects of Short-Interval and Long-Interval Swimming Protocols on Performance, Aerobic Adaptations, and Technical Parameters: A Training Study

Abstract

Dalamitros, AA, Zafeiridis, AS, Toubekis, AG, Tsalis, GA, Pelarigo, JG, Manou, V, and Kellis, S. Effects of short-interval and long-interval swimming protocols on performance, aerobic adaptations, and technical parameters: A training study. J Strength Cond Res 30(10): 2871-2879, 2016-This study compared 2-interval swimming training programs of different work interval durations, matched for total distance and exercise intensity, on swimming performance, aerobic adaptations, and technical parameters. Twenty-four former swimmers were equally divided to short-interval training group (INT50, 12-16 × 50 m with 15 seconds rest), long-interval training group (INT100, 6-8 × 100 m with 30 seconds rest), and a control group (CON). The 2 experimental groups followed the specified swimming training program for 8 weeks. Before and after training, swimming performance, technical parameters, and indices of aerobic adaptations were assessed. ΙΝΤ50 and ΙΝΤ100 improved swimming performance in 100 and 400-m tests and the maximal aerobic speed (p ≤ 0.05); the performance in the 50-m swim did not change. Posttraining V[Combining Dot Above]O2max values were higher compared with pretraining values in both training groups (p ≤ 0.05), whereas peak aerobic power output increased only in INT100 (p ≤ 0.05). The 1-minute heart rate and blood lactate recovery values decreased after training in both groups (p < 0.01). Stroke length increased in 100 and 400-m swimming tests after training in both groups (p ≤ 0.05); no changes were observed in stroke rate after training. Comparisons between groups on posttraining mean values, after adjusting for pretraining values, revealed no significant differences between ΙΝΤ50 and ΙΝΤ100 for all variables; however, all measures were improved vs. the respective values in the CON (p < 0.001-0.05). In conclusion, when matched for distance and exercise intensity, the short-interval (50 m) and long-interval (100 m) protocols confer analogous improvements in swimming performance, in stroke cycle parameters, and in indices of aerobic adaptations after 8 weeks of training.

Description of training loads using whole-body exercise during high-intensity interval training

“…It is well documented in the literature 25 , 26 that short intervals during the recovery phase also contribute to greater residual fatigue between stimuli. This effect is associated both with PCr and ATP concentrations, which stimulate glycolytic metabolism during this type of activity, thereby increasing blood lactate levels 27 .…”

Physiological Responses During High-Intensity Interval Training in Young Swimmers

“…Interval training (IT) has been considered an effective exercise plan to improve endurance performance and maximal aerobic velocity (MAV, i.e., the velocity corresponding to the peak oxygen uptake, ⩒O 2 peak; Billat and Koralsztein, 1996 ; Billat et al, 2000 ; Dalamitros et al, 2016 ), and, therefore, has been proposed as a successful way to enhance cardiovascular and muscle adjustments needed to optimize performance during middle-distance racing in different sports, e.g., running and swimming ( Billat, 2001 ; Libicz et al, 2005 ; Reis et al, 2012a , b ; Espada et al, 2015 , 2021 ). The time sustained with ⩒O 2 responses closer to the maximal rates (90–100% of ⩒O 2 peak) is considered an important factor to maximize aerobic training benefits (⩒O 2 peak, O 2 transport, and mitochondrial density) and avoid high oxygen deficits and fast metabolite accumulation, which can contribute to an increase in endurance capacity and tolerance at severe and maximal intensities ( Billat and Koralsztein, 1996 ; Millet et al, 2003a , b ; Bentley et al, 2005 ; Sousa et al, 2017 ).…”

“…In swimming, short-distance work intervals ( n × 100-m) performed at submaximal or maximal velocities (≤95 or 100% MAV) have been shown to induce higher (absolute) time limit and time spent at submaximal or maximal ⩒O 2 (>90 or 100% ⩒O 2 peak) than a single trial performed at same velocities ( Bentley et al, 2005 ; Libicz et al, 2005 ; Sousa et al, 2017 ). Although the literature is not extensive, the temporal and ⩒O 2 responses during IT in swimming, seems to point out that using 60–120-s work intervals at velocities ≥95% of MAV is recommended to stimulate improvements in aerobic power and endurance in high swimming intensity ( Dalamitros et al, 2016 ; Sousa et al, 2017 ).…”

Progression of Sprint Interval Training Set Performance and Physiological Responses during a Six-Week Training Period

“…In the current study, we recorded 7-21% increments in training load during the 6-week SIT period. It is possible that the 18 SIT sessions applied during the 6-week period led to improved aerobic endurance faster than previous works [31,32], as reflected by the improvement in critical speed.…”