Swimming: Max Vo2 Training

As a swim coach I am expected to design a variety of practices for age group athletes as well as adult (Masters) swimmers. Sometimes these workouts are expected to be designed to allow the athletes to reach target performances within the main set. A common challenging practice is one that target the Max Vo2 system.

What is Max Vo2?:

Max Vo2 (or Vo2 max) is when you are working at your maximum aerobic capacity. This type of work is to evaluate (by the coach and the athlete) the athletes body's maximum capacity to transport and use oxygen during exercise that increases in intensity over time. Benefits of Max Vo2 training when reaching the correct intensity optimizes the body's response, giving the athlete the greatest workout efficiency.

For Example a Vo2 Max set:
16 x 50 Main Stroke (preferably not Freestyle) on 1:00
1-4 @ 200 pace +2 seconds
5-8 @ 200 pace +1 second
9-12@ 200 pace
13-16@ 200 pace -1 second

Factors that effect Max Vo2 
Genetics
Age
Fitness Level
Form of Exercise
Body Mass (Body Composition)
Gender

Vo2 Max is not necessarily an indication of performance. An athletes stroke efficiency in the water has a major impact on work output which effects the body's demand for oxygen. Also even though some athletes may be able to maintain a faster pace throughout a set as laid out above, they may not be able to sustain that effort for a continuous 200m. In my experience this type of set has been beneficial in increasing an athletes confidence if it is performed properly, it also gives them an indication of what technical aspects they may need to improve, it is also a great indication of what their fitness level and conditioning may be like.