A GUIDE TO ANAEROBIC TRAINING
‘REVERSE PERIODISATION OVERVIEW’
OVERVIEW
Periodisation relates to how the focus of training changes, in order to optimally develop all qualities required
for performance in a given event. Periodisation can relate to how an individual training session is structured, a
training week, a whole season, or even a career.
Anaerobic metabolism is very important in 50m, 100m & 200m events as it provides a significant proportion of
the energy required for performance in these events. The concepts underlying the reverse periodisation put
much more focus onto the training of anaerobic systems for 50-200m swimming events than traditional training
methodologies. Training of the aerobic systems is not neglected, but much more attention is given to the
development of the anaerobic systems and their roles in fast swimming.
A LOGICAL SEQUENCE
The reverse periodisation is based upon a logical sequence for the development of physiological qualities. The
rationale behind this sequence is as follows;
Immediately following racing (when the athlete is tapered and swimming fast) is the logical time to train speed
An athlete must be able to swim fast to train lactate production effectively
An athlete must be able to produce lactate in order to tolerate
An athlete must be able to produce lactate in order to train removal
Accumulation of lactate (and therefore tolerance training) will be easier to achieve before removal is developed
The logical sequence based on this rationale is;
RACE
SPEED/ALACTIC
PRODUCE
TOLERATE
REMOVE
AEROBIC
TAPER
RACE
Concept of Reverse Periodisation simply relates to the way in which the focus of training shifts between
these systems throughout the preparation.
But this whole approach to training involves much more than just the way a season is planned. Careful
consideration of how the anaerobic systems interact is required at all levels of planning. The way in which a
session is structured can make a huge difference to its effectiveness. The same elements can be ordered in
such a way that they can have little effect, or be very beneficial. Similarly, the effectiveness of a set can be
greatly affected by the training load leading up to the set, and the way in which it is performed. A very good
knowledge of basic physiology – particularly energy system physiology – is essential to successfully
implement this approach.
© British Swimming, January 2006 (Revised 2020)
TRAINING PHASE OVERVIEWS
Speed Development
GOAL: Improve swimmers alactic power and maximum swimming speed
Immediately following a competition when swimmers are capable of swimming FAST
Much reduced training volume - detraining of aerobic system
3 sessions per week, 5k per session
Predominantly short sprints at max speed on long rest
Combined with emphasis on technique / stroke correction
Increase neuromuscular load through use of paddles, sponges and parachutes
Lactate Production
GOAL: Develop the capacity of the lactic acid energy system
Volume building but still quite low - aerobic system still detraining
Short maximal efforts
Long rest, active and passive recovery
Athletes physically and mentally prepare for these sessions
Focus on maintain high speed
For more information on this type of training, see the ‘Lactate Production’ information sheet.
Tolerance
GOAL: To keep swimming fast (Back-End Pace) under extreme fatigue
Maintaining Power Output
Maintaining Efficient Technique
Good lactate production & poor removal due to detraining leads to an accumulation of lactic acid in muscles
Therefore easier to achieve high lactates
Training-sets focus on swimming at goal ‘coming home’ speed (eg last 50m of 100 or 200)
Focus on maintaining technique and speed under challenging conditions
Volume building through this phase
For more information on this type of training, see the ‘Lactate Tolerance’ information sheet.
Removal, VO2max, Aerobic
GOAL: To increase the maximal rate of removal of lactic acid from the working muscles under racing
conditions. To further develop the aerobic system, while maintaining the anaerobic qualities
developed.
Well-developed production and tolerance means able to achieve conditions conducive to removal training
(i.e., there is lactate in the muscle to remove)
High volume in this phase
Anaerobic qualities maintained through reduced race specific work, though speed may suffer due to fatigue
from high training loads
Combination Sets incorporating entire sequence (Speed Production Tolerance Removal)
‘Race Preparation’ sets (broken swims etc…)
For more information on these types of training, see the ‘Lactate Removal’ and ‘Combination
Sets’ information sheets.
© British Swimming, January 2006 (Revised 2020)
IMPORTANT GUIDELINES
It is important to set the bar high with speed-specific training. Fast swimming has to be very fast. To achieve
this, the key sessions in a week need to be identified and consideration given to the preparation for and
recovery from these sessions. It is the coaches responsibility to structure training in such a way as to allow
swimmers to swim fast when required. But it is also the athletes’ responsibility to prepare themselves,
mentally and physically, for key sessions, so as to get the most out of themselves.
A common mistake is to try to do too much fast swimming. In an anaerobic focused program, the actual
volume of fast swimming is quite low, but the quality of this swimming is very high.
The following table provides a guide as to how much race-speed specific swimming can safely be included
within a single session.
Pace Max Volume per session
50m 200-300m
100m 450-550m
200m 800-900m
400m + 1500-3000m
Similarly it is a common mistake to try and swim fast too frequently within a training week. In general, three
to four key sessions would be as much as you could do within a week without seriously compromising the
quality of the sessions and recovery. After a good quality anaerobic session a minimum of 48 hours will be
required to replenish glycogen stores and recover enough to perform another key set.
High total training volumes, or large amounts of high intensity aerobic work can place the athlete in a
fatigued state and unable to achieve the quality required in key sets. Typical weekly training volumes using
this method of training range from 35-55km per week depending on the athlete and the phase of the
preparation.
EXAMPLE PERIODISATIONS
1. Building the Concepts of Reverse Periodisation into a Whole Career (i.e., Long-Term Development)
The concepts underlying the reverse periodisation can be built into an athlete’s whole career development as a
swimmer. In such a plan the athlete would develop the ‘foundation’ qualities early in their career (strength,
speed, explosive power, coordination, sprint technique), including low level aerobic conditioning, then build this
into maximal swimming speed. Lactate Production training is then introduced, followed by Lactate Tolerance
training, to develop the anaerobic systems. High levels of removal and intensive aerobic training are only
introduced once the athlete’s anaerobic qualities are well established.
An athlete following this long-term plan would start to perform well first over 50m events, followed by 100m
events, and then would excel in 200m events later in their career.
However if sufficient attention is paid to excellent technique and low-level aerobic conditioning, the athlete
should still be able to perform over all events from a young age.
© British Swimming, January 2006 (Revised 2020)
2. Building the Concepts of Reverse Periodisation into a Season
Below is an example of a 23-week reverse periodisation. The length of each block would depend on the focus
for the current preparation and the individual needs of the relevant athletes.
Week Phase Training Focus
Week 1 Speed Development
Low Volume, Speed Focus
Week 2 Speed Development
Week 3 Break
Transition
Week 4 Break
Week 5 Speed Development / Production
Week 6 Production
Week 7 Production Low Volume, Develop Speed and Production
Week 8 Production
Week 9 Production
Week 10 Tolerance
Week 11 Tolerance
Volume builds, focus shifts to back-end speed
Week 12 Tolerance
Week 13 Tolerance
Week 14 Removal
Week 15 Removal
Week 16 Removal / Aerobic High Volume, removal and conditioning
Week 17 Removal / Aerobic
Week 18 Removal / Aerobic
Week 19 Race Preparation Combination Sets, Race Preparation
Week 20 Taper
Week 21 Taper Volume Reduces, Specific Race Preparation
Week 22 Taper
Week 23 Competition
3. Building the Concepts of Reverse Periodisation into a Single Training Session
The ‘Produce, Tolerate, Remove’ sequence that is fundamental to the reverse periodisation concept can be built
into a single training session with great effect. Combination sets will often start with production, followed by a
tolerance block, and finally a removal block. Or the produce, tolerate, remove sequence can be repeated a
number of times within a training set. Following a main set with a secondary removal set is also an example of
the reverse periodisation sequence.
See the ‘Combination Sets’ and ‘Secondary Removal Sets’ guidelines for more information on these
subjects.
© British Swimming, January 2006 (Revised 2020)