Must‑Know Secrets for Swim Coaches from Hall of Fame Coach, Mark Schubert, on Altitude Training
From Sea Level to Flagstaff: Schubert’s Blueprint for Peak Performance and Recovery
Hey Swim Community!
We’re thrilled to let you know that the latest seminar of our UCSSC & WAFSU.org coaching series is live!
Coach Mark Schubert—the former USA High‑Performance head coach—sat down with us to spill the beans on altitude training, day‑to‑day periodization, and a whole lot more. Whether you’re a club coach, a collegiate head, or a dedicated swimmer, there’s gold in this one.
You’ll walk away with plenty of golden insights after watching (or listening to) the full seminar.
You’ll Learn
1. The 21-Day Altitude Cycle
Coach Schubert’s go-to formula:
21 days at sea level → 21 days at altitude → 21 days back at sea level.
This pattern maximizes performance gains while allowing a proper taper.
Why it matters:
It gives coaches a proven roadmap for structuring training blocks without guesswork.
2. Adjusting Volume & Intensity
The first five days at altitude are low-intensity to allow the body to acclimate.
This is followed by roughly ten days of aerobic work in the 6,000–7,000 meter range.
Intensity is then increased through progressive training cycles.
Typical volume ranges:
• Sprinters: about 5,000–6,000 meters
• Distance swimmers: 8,000 meters or more
Why it matters:
It helps coaches safely increase mileage without over-training, especially at high-altitude locations such as Flagstaff (7,300 ft).
3. Underwater Kicks = Competitive Edge
Every swimmer should practice eight fast underwater kicks on every freestyle length, even during warm-downs.
Why it matters:
The underwater phase is often the decisive moment in a race. Strong underwater work can determine whether a swimmer wins or loses a turn.
4. Mixing Strokes & Technical Suits
Training includes mixed-stroke days on Tuesdays and Thursdays (IM, breaststroke, and backstroke).
Two sessions each week are done in technical suits so swimmers learn how the suit changes body position, feel, and speed both on the surface and underwater.
Why it matters:
This builds stroke versatility and prepares swimmers for the physical feel of race-day equipment.
5. Individualized Taper & Recovery
Tapers vary depending on the athlete and event.
Examples include:
• 4-day taper for high-intensity preparation
• 10-day taper for a gradual reduction in workload
Coaches are encouraged to listen to swimmer feedback and adjust training sets, rest intervals, and nutrition accordingly.
Why it matters:
Individualized tapering helps each athlete peak at the right moment instead of relying on a one-size-fits-all approach.
Mark Schubert requires swimmers to do 20 pull‑ups at the start of every workout—and he’s seen Chinese women’s team members hit 30!
He even jokes that anyone who can smash 30 pull‑ups could join the Chinese national squad.
We hope you’re as pumped as we are to bring Mark’s altitude‑training playbook to your pool deck. This episode is packed with real‑world examples (from Flagstaff to Hawaii), practical tips, and a few behind‑the‑scenes stories you won’t hear anywhere else.
Got questions? Drop us a reply or join the discussion on our community forum—your feedback helps shape future episodes.
Spread the word! Forward this newsletter to fellow coaches, athletes, or anyone looking to level up their training. The more we share, the stronger the swimming world becomes.
Thanks for being part of our community. See you at the pool (or on the screen)!
Stay fast, stay fierce,
The UCSSC Team and WAFSU.org audience
email: Webmaster-Team@SwimISCA.com
P.S. Want a personal invitation to visit Coach Schubert’s Hawaii program? Let us know, and we’ll help you get the paperwork rolling!
Coach Mark Schubert shares his proven altitude‑training program and how it translates into real‑world performance gains for swimmers. He also answers coaches’ questions about logistics, tapering, and adapting training for different athletes.
The 21‑day altitude / 21‑day sea‑level cycle and why a 5‑day adjustment period matters.
Daily mileage targets, aerobic vs. speed sessions, and the role of short‑course work and underwater kicks.
How technical suits and goal‑oriented sets boost race‑day speed.
Key altitude considerations: age, fitness level, asthma, nutrition, and recovery.
Taper strategies, Q&A on training locations, and tips for coaches working with diverse teams.