From learn to swim to the Olympic Final.

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ASCTA Convention 2012 / Brisbane / AUS

Paulus Wildeboer DSU

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“Every passion has its destiny”

Paulus Wildeboer DSF

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A long way to go……

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• Every journey starts with a first step …… what kind of step should we take?

• We can sit down, wait to see what happens which swimmers come.

• We can pray for the talent to come…….

• We can “keep on” changing Clubs, as a coach ……..

• We can also blame the board, the parents, the SF, OC, the school system

From learn to swim to the Olympics Final.

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From learn to swim to the Olympics.

• If that doesn’t work, we can blame the swimmers for:

• not having the right attitude.

• not being tall enough.

• being too heavy or too fat.

• not having enough flexibility.

• not having enough strength .

• not knowing how to swim all 5 strokes.

• not having the right level in kicking.

• not being able to swim the middle distance or distance events.

• not being able to swim a decent or just average second part of the race.

• for being late.

• for falling ill.

• etc. etc. etc.

• Paulus Wildeboer DSF

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But, ……we can also blame ourselves and start to develop an ambitious LTDP……

From learn to swim to the Olympics Final.

Doctor to patient ...

’’You will have to reduce your sex live about 50%.’’

Patient answers – ’’Which 50% ?

• The 50% where I think about sex or

• The 50% where I talk about it.’’

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“Wie ééns zonder noodzaak opgeeft waar volhouden geboden is, zal nooit iets tot een goed einde brengen.!”

“

If you, only once, give up where persistence is the key to success, you will never be able to finish

things reaching max potential.”

- Mencius, (CHN)

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”I don’t know what the key to success is, but the key to failure is trying to please

everybody. ”

- Bill Cosby Amerikaans actor, comedian, producer 1937-

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First make clear for yourself what you want to achieve, which depends on the “quality” of your swimmers and your working conditions.

(example from Coach who asks what program he should do in his club)

You will only succeed, if you set your goals inside your real possibilities.

Denmark Qualify for the Olympic Final !!

Australia Medals in the Olympic Games ??

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50 free 100 free 200 free 400 free 800 free (W) 10.000 free 100 fly 200 fly 400 medley 1500 free (M)

100 back 200 back 100 breast 200 breast 4 x 100 free 200 medley 4 x 100 medley 4 x 200 free

• 432 finalists, many repeat around 250 swimmers in the finals.

(6) (36) (36) (12 + 6 + 6) = 24

Possibilities to win a medal in the Olympic Games.

42

102

60

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• Denmark Qualify for the Olympic Final !!

• What level / times do we need to reach that Goal?

• Olympic Final 1000 points table.

• Estimated final entry time (LINK)

• Theoretically LTDP progression curve WOMEN / MEN

• Excel sheet with 1000 points and time table (LINK)

• Lotte´s long term development curve (LINK)

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50 free 100 free 200 free 400 free 800 free (W) 10.000 free 100 fly 200 fly 400 medley 1500 free (M)

100 back 200 back 100 breast 200 breast 4 x 100 free 200 medley 4 x 100 medley 4 x 200 free

• What to do with all these different requirements + differences in age and gender?

(6) (36) (36) (12 + 6 + 6) = 24

Possibilities to win a medal in the Olympic Games.

42

102

60

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LTDP expressed in hours and volume X age X year

LTDP expressed in training load X Training Zone

http://www.youtube.com/watch?v=XHb7Ig3yPgI&feature=related

http://www.youtube.com/watch?v=7wAyOYwJ8No (Permission) Difference between girls and boys How children change...

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Land Training Resume sheet Training philosphy

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Long Term Development Land Training Resume sheet

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Land Training / Water % per week in a Meso Cycle

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Land Training / Example Meso cycle

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KILOMETRAJE ANUAL

SEGUN : EDAD / SEXO / ESPECIALIDAD

A PARTIR DE 17 AÑOS (FEM.) Y 19 AÑOS(MASC.) KILOMETRAJE INDIVIDUAL

8 AÑOS 9 AÑOS 10 AÑOS 11 AÑOS 12 AÑOS 13 AÑOS 14 AÑOS 15 AÑOS 16 AÑOS 17 AÑOS 18 AÑOS 0

200 400 600 800 1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000

KILOMETROS

FEMENINOS 50 / 100 / 200 FEMENINOS 400 / 800 / 1500 MASCULINOS 50 / 100 MASCULINOS 200 / 400 MASCULINOS 800 / 1500

FEMENINOS 50 / 100 / 200 95 225 380 690 940 1190 1520 1990 2520 FEMENINOS 400 / 800 / 1500 95 225 380 690 940 1300 1700 2200 3000

MASCULINOS 50 / 100 95 225 380 540 730 950 1190 1280 1410 1590 1900

MASCULINOS 200 / 400 95 225 380 540 730 950 1190 1395 1690 1990 2430 MASCULINOS 800 / 1500 95 225 380 540 730 950 1190 1500 1860 2280 3000

KILOMETRAJE ANUAL

SEGUN : EDAD / SEXO / ESPECIALIDAD

A PARTIR DE 17 AÑOS (FEM.) Y 19 AÑOS(MASC.) KILOMETRAJE INDIVIDUAL

8 AÑOS 9 AÑOS 10 AÑOS 11 AÑOS 12 AÑOS 13 AÑOS 14 AÑOS 15 AÑOS 16 AÑOS 17 AÑOS 18 AÑOS 0

200 400 600 800 1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000

KILOMETROS

FEMENINOS 50 / 100 / 200 FEMENINOS 400 / 800 / 1500 MASCULINOS 50 / 100 MASCULINOS 200 / 400 MASCULINOS 800 / 1500

FEMENINOS 50 / 100 / 200 95 225 380 690 940 1190 1520 1990 2520 FEMENINOS 400 / 800 / 1500 95 225 380 690 940 1300 1700 2200 3000

MASCULINOS 50 / 100 95 225 380 540 730 950 1190 1280 1410 1590 1900

MASCULINOS 200 / 400 95 225 380 540 730 950 1190 1395 1690 1990 2430 MASCULINOS 800 / 1500 95 225 380 540 730 950 1190 1500 1860 2280 3000

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Training Load expressed in KM / Compared with ideal progression

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NOT

• too EARLY

• too MUCH

• too FAST…

PaulusWildeboer DSF

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Not every thing is what it seems to be... (Luvia)

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•What do great swimmers have in common?

•Tall, slim, long arms, big hands and feet, light bones, special skin.

•Floatability, flexibility, excellent relation between strength and weight.

•Great technique under water, great kickers, DPS, low(er) FR, “gliders”, they know how to swim fast and relaxed at the same time.

•Strong mind, will to win, to be better than the rest.

•Very high “FITNESS” level.

•“Big” AEC and most of them also ANC.

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Name Country Age Length Weight Wing spread Feet Time

Cesar Cielo BRA 22 1.96 98 2.14 48 46.91 WR

Alain Bernard FRA 26 1.96 88 2.05 46 47.12

Frederick Busquets FRA 28 1.88 86 2.04 44 47.25

Brent Hayden CAN 25 1.93 86 1.96 48 47.27

David Walters USA 21 1.88 97 47.33

Stefan Nystrand SWE 26 1.91 95 1.95 43 47.37

Lyndon Ferns RSA 25 1.87 87 1.90 43 47.94

Nicolas Oliveira BRA 21 1.97 94 2.08 46 48.01

Average 24.2 1.92 91.4 201.4 45.4 47.40

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Length related to Events, Semi Finals, Finals and Medals in

Beijing 2008.

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Length related to Events, Semi Finals, Finals and Medals in

Beijing 2008.

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http://www.y outube.com/

watch?v=4yfX _9Q9_lI

http://www.yo utube.com/wat ch?v=XuZAt7kO 6gw&feature=r elated

http://www.youtube.com/watch?v=c5tshjdq_4 A&feature=related

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25 50 75 100 ^total

15 18 18 18 69

start turn turn turn

Jump Jump Jump Jump /finish

BOYB kick BOYB kick BOYB kick BOYB kick freestyle freestyle freestyle

100 “backstroke” in 25 meter pool should be called something else….. !

Is this from General to Specific or from Specific to general?

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BIG wave coming……..

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One cycle year plan in order to develop the best possible technique.

Dry land => learn to control your body

Feel the water => gliding, sculling, playing all kind of games in the (un deep) water.

Learn to kick => to learn to swim the competition strokes you need a very good kick.

Learn different parts of the complete stroke => “drills”.

Put everything together => swim short distances with a “perfect” technique.

ONE cycle x year for promising very young age group swimmers

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1st cycle => for age group swimmers (25 m. pool) Dry land and technique (like the one year cycle).

Develop the AEC and ANC in all 5 strokes.

Develop the AEP / ANP with VO2max sets.

Compete in 25 meter pool and swim a lot of PB´s.

Rest for 1 or 2 weeks. (summer 2 or 3 weeks)

2nd cycle => for age group swimmers (50 m. pool) Dry land and technique (like the one year cycle).

Develop the AEC and ANC in all 5 strokes.

Develop the AEP / ANP with VO2max sets.

Compete in 50 meter pool and repeat or improve the 25 m. times Rest for 1 or 2 weeks. (summer 2 or 3 weeks)

TWO cycles x year for age group swimmers ( 23 / 24 weeks each).

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1st cycle => (25 m. pool)

Dry land and technique (like the two year cycle).

Develop the AEC and ANC as general as possible.

Develop the AEC and ANC more specific.

Develop the AEP / ANP according to the individual qualities and needs.

Do a complete taper in order to “learn” about each swimmer.

Compete in 25 meter pool and swim a lot of PB´s.

Rest for 1 week. (summer 2 or 3 weeks)

THREE cycles x year for junior and senior swimmers /15 / 16 weeks each).

3 x

• 2 cycle => 50 m. pool and qualify for the summer.

• 3 cycle => 50 m. pool and obtain the best performance from the whole season.

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Nervous system

Hormone Balance 0

10 20 30 40 50 60 70 80 90 100

0 2 4 6 8 10 12 14 16 18 20

%

Age

Development Comparison

General physical

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Nervous system

Testosterone 0

10 20 30 40 50 60 70 80 90 100

0 2 4 6 8 10 12 14 16 18 20

%

Age

Influence from physical development on Strength

Muscular Development

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Age Group

Gender Calendar Age

Biological Age

Annual Growth

IV ♀ ⁸ +/- 2 years 4 to 6 cm

IV ♂ 9 / 10 +/- 2 years 4 to 6 cm

III ♀ ^{9 / 10} +/- 3 years 4 to 6 cm

III ♂ 11 / 12 +/- 3 years 4 to 6 cm

II ♀ ^{11 / 12} +/- 4 years 6 to 8 cm

II ♂ 13 / 14 +/- 4 years 6 to 8 cm

I ♀ ^{13 / 14} +/- 4 years 8 to 12 cm

I ♂ 15 / 16 +/- 4 years 8 to 12 cm

Junior ♀ ^{15 / 16} +/- 3 years 2 to 4 cm

Junior ♂ 17 / 18 +/- 3 years 2 to 4 cm

Senior ♀ 17 and older +/- 2 years 0 cm + weight

Senior ♂ 19 and older +/- 2 years 0 cm + weight

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Age Group

Gender Calendar Age

Phases 1 to 5

Ph Key Concept

IV ♀ ⁸ FUNdamental 1 Swimming is FUN

IV ♂ 9 / 10 FUNdamental 1 Swimming is FUN

III ♀ ^{9 / 10} Train Technique 2 Learn to learn

III ♂ 11 / 12 Train Technique 2 Learn to learn

II ♀ ^{11 / 12} Learn to Train 3 Motivation

II ♂ 13 / 14 Learn to Train 3 Motivation

I ♀ ^{13 / 14} Learn to Train 3 Ambition

I ♂ 15 / 16 Learn to Train 3 Ambition

Junior ♀ ^{15 / 16} Train Racing 4 Goal setting

Junior ♂ 17 / 18 Train Racing 4 Goal setting

Senior ♀ 17 and older Train for the Top 5 Reach your MIR Senior ♂ 19 and older Train for the Top 5 Reach your MIR

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Phase

No. Training sessions x

week

Swimming Dry land Competitions x season

1

Fundamental

Between

2 and 5 (60’) 50 % 50 % 6

2

Train Technique

Between

3 and 6 (75’) 60% 40% 6

3

Learn to Train

Between 6 and 9 (90’ – 105’)

70% 30%

Between 10 and 20

4

Train Racing

Between 8 and 10

(120’)

70% 30% Between 10

and 15

5

Train for the Top individual individual individual individual

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Phase Volume

x hour Volume X week Volume X year Main focus 1

Fundamental 600 / 1200 1000/4000 40 / 160 km. FUN

2

Train Technique 1000 / 2000 3000/8000 120 / 320 km. Technique

3

Learn to Train 2000 / 3000 10.000/20.000 450 / 900 km. Technique + AEC

3

Learn to Train 2500 / 3500 20.000/30.000 900 / 1500 km. Technique + AEC

4

Train Racing 3000 / 4000

♀ 35.ooo/50.000

♂ 35.000 / 45.000

1500 / 2250

km. AEC + ANC

5

Train for the Top Ind. Ind. Ind. Ind.

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Phase Competition Events Main events

X season Main focus 1

Fundamental ^Local

25 + 50 every

stroke + 100 IM No Complete

swimmer 2

Train Technique ^Local

50 + 100 every stroke + 100/200IM

No Complete

swimmer

3

Learn to Train

Regional + summer National

100 + 200 every stroke + 200/400

IM + 400/800 freestyle

Summer Complete

swimmer

3

Learn to Train

National + summer International

100 + 200 + 400 every stroke + 400

Winter and Summer

Middle distance

events

4

Train Racing

National +

International Olympic events 2 or 3 X Season Main stroke +++ events 5

Train for the Top International Olympic events Ind. Main stroke + event

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Phase Competition Events Qualification Medals

1

Fundamental ^Local

25 + 50 every

stroke + 100 IM Everybody Diploma 2

50 + 100 every stroke + 100/200IM

Everybody Diploma

3

Learn to Train

100 + 200 every stroke + 200/400

Ranking Complete

swimmer

Age groups

3

Lear n to Train

100 + 200 + 400 every stroke + 400

Ranking Complete

swimmer

Age groups

4

Train Racing

National +

International Olympic events Time Standards Age 5

Train for the Top International Olympic events Time Standards All-in

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Phase Competition Events Numbers Heats and

Finals 1

Fundamental ^Local

25 + 50 every stroke + 100 IM

6 to 8 a year

2 hour sessions Only heats 2

50 + 100 every stroke + 100/200IM

6 to 8 a year

2 hour sessions Only heats

3

Learn to Train

100 + 200 every stroke + 200/400

10 to 15 a year

3 hours, Only heats

3

Lear n to Train

100 + 200 + 400 every stroke + 400

10 to 20 a year 3 hours

Summer finals

4

Train Racing

National +

International Olympic events 10 to 15 a year Heats and Finals 5

Train for the Top International Olympic events Ind. Heats and Finals.

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[email protected]

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