10/12/2018
1
LongLong--Term Training in SwimmingTerm Training in Swimming
Genadijus Sokolovas, Ph.D., Senior PhysiologistGenadijus Sokolovas, Ph.D., Senior Physiologist
Global Sport Technology, Inc, Global Sport Technology, Inc, www.globsport.orgwww.globsport.org
TopTop--100 Study100 Study
The purpose of this study was to investigate The purpose of this study was to investigate the performances of elite level swimmers the performances of elite level swimmers based on the USA Swimming’s Allbased on the USA Swimming’s All--Time Top Time Top 100 times. 100 times.
May early highMay early high--level performances limit a level performances limit a swimmer’s progression later in his/her swimmer’s progression later in his/her career? career?
MethodsMethods Analysis of USA Swimming’s AllAnalysis of USA Swimming’s All--Time Top Time Top
100 age group times by girls and boys. 100 age group times by girls and boys.
Five age groups: 10Five age groups: 10--under, 11under, 11--12, 1312, 13--14, 14, 1515--16, and 1716, and 17--18. 18.
Swimming events: 100, 200, and 500 Swimming events: 100, 200, and 500 freestyle; 100 and 200 backstroke; 100 freestyle; 100 and 200 backstroke; 100 and 200 breaststroke; 100 and 200 and 200 breaststroke; 100 and 200 butterfly; and the 200 individual medley. butterfly; and the 200 individual medley.
Calculating the percent of participation.Calculating the percent of participation.
Participation at USA AllParticipation at USA All--Time Top 100 in All Time Top 100 in All Events at Age 17Events at Age 17--18 (Females)18 (Females)
Top 100
Top 100
Age 10 & under
Top 100
Age 11-12
10.3%
20.3%
Top 100
Age 17-18
Age 11-12
Top 100
Age 13-14
Top 100
Age 15-16
36.9%
49.7%
Participation for USA AllParticipation for USA All--Time Top 100 in Time Top 100 in 100 Freestyle at Age 17100 Freestyle at Age 17--18 (Males)18 (Males)
Top 100
Top 100
Age 10 & under
Top 100
Age 11-12
13.2%
12.6%
Top 100
Age 17-18
Age 11-12
Top 100
Age 13-14
Top 100
Age 15-16
31.1%
53.5%
Age 15Age 15--16 vs 1716 vs 17--1818
There is still a low number of elite There is still a low number of elite swimmers at age 15swimmers at age 15--16 for girls and boys. 16 for girls and boys.
About half of the elite swimmers in the Top About half of the elite swimmers in the Top 100 t 17100 t 17 18 i18 i100 at age 17100 at age 17--18 were new swimmers 18 were new swimmers who were never ranked in the Top 100 at who were never ranked in the Top 100 at any age. any age.
This statistics shows that most of the This statistics shows that most of the future elite swimmers swim under Top 100 future elite swimmers swim under Top 100 times until age 15times until age 15--16. 16.
10/12/2018
2
Females vs MalesFemales vs Males
There is a small difference between elite There is a small difference between elite female and male freestyle swimmers at age female and male freestyle swimmers at age 1111--12 and 1312 and 13--14, where it appears that 14, where it appears that higher numbers of female freestylers werehigher numbers of female freestylers werehigher numbers of female freestylers were higher numbers of female freestylers were ranked in the Top 100. ranked in the Top 100.
Higher numbers for females may be related Higher numbers for females may be related to earlier biological maturation in girls. to earlier biological maturation in girls.
Selection of Main Event by FemalesSelection of Main Event by Females
51.6% of elite female swimmers are listed in 51.6% of elite female swimmers are listed in other events at age 10 and under. other events at age 10 and under.
This number decreases with age andThis number decreases with age andThis number decreases with age and This number decreases with age and reaches 37.9%, 26.6% and 24.9% at age reaches 37.9%, 26.6% and 24.9% at age 1111--12, 1312, 13--14 and 1514 and 15--16, respectively. 16, respectively.
Most of elite female swimmers select their Most of elite female swimmers select their event at age 13event at age 13--14. 14.
Selection of Main Event by MalesSelection of Main Event by Males
69.6% of elite male swimmers are listed in 69.6% of elite male swimmers are listed in other events at age 10 and under. other events at age 10 and under.
This number decreases with age and This number decreases with age and reaches 55.6%, 40.8% and 26.7% at age reaches 55.6%, 40.8% and 26.7% at age 1111--12, 1312, 13--14 and 1514 and 15--16, respectively. 16, respectively.
The elite male swimmers select their events The elite male swimmers select their events at age 15at age 15--16 or about 2 years later than elite 16 or about 2 years later than elite female swimmers. female swimmers.
Conclusion 1Conclusion 1
A ll b f lit i f thA ll b f lit i f th A small number of elite swimmers from the A small number of elite swimmers from the Top 100 at age 17Top 100 at age 17--18 were ranked in the 18 were ranked in the Top 100 at younger age. Typically, a little Top 100 at younger age. Typically, a little over 10 % were ranked as 10over 10 % were ranked as 10--under, less under, less than 20% as 11than 20% as 11--12 year old, a little over 12 year old, a little over 30% as 1330% as 13--14 year old, and about 50% as 14 year old, and about 50% as 1515--16 year old. 16 year old.
Conclusion 2Conclusion 2
The analysis shows that most of elite level The analysis shows that most of elite level swimmers were unknown at young ageswimmers were unknown at young ageswimmers were unknown at young age. swimmers were unknown at young age. About a half of elite swimmers at Top 100 at About a half of elite swimmers at Top 100 at age 17age 17--18 are new swimmers, which never 18 are new swimmers, which never were listed at Top 100 at any age. Most of were listed at Top 100 at any age. Most of future elite swimmers swim slower than age future elite swimmers swim slower than age group champions, especially at age under group champions, especially at age under 1515--16 years. 16 years.
Conclusion 3Conclusion 3
Many participants ranked in the Top 100 as Many participants ranked in the Top 100 as age groupers are not present in the Top 100 age groupers are not present in the Top 100 as they become an elite swimmer in the 17as they become an elite swimmer in the 17--18 age group. It may be related to their early 18 age group. It may be related to their early biological maturation and/or a high training biological maturation and/or a high training volume and intensities at a young age. volume and intensities at a young age.
10/12/2018
3
Conclusion 4Conclusion 4
Elite level swimmers change their eventsElite level swimmers change their eventsElite level swimmers change their events Elite level swimmers change their events during longduring long--term training. Elite female term training. Elite female swimmers tend to change their events until swimmers tend to change their events until the age of 13the age of 13--14. Elite male swimmers tend 14. Elite male swimmers tend to change their events until the age of 15to change their events until the age of 15--16. 16.
What is the Goal in Career What is the Goal in Career Training?Training?
Best performance: Best performance: -- 10 & under?10 & under?-- 1111--12?12?
1414
-- 1313--14?14?-- 1515--16?16?-- 1717--18?18?-- at the age of peak at the age of peak performance potential!performance potential!
Average Average Age of Ten Best Swimmers in Age of Ten Best Swimmers in History (Freestyle)History (Freestyle)
Event Men (years) Women (years)
50 FR 24.8 ± 2.7 25.3 ± 7.0
100 FR 25 3 ± 3 7 24 6 ± 6 7
1515
100 FR 25.3 ± 3.7 24.6 ± 6.7
200 FR 22.6 ± 2.1 20.8 ± 2.4
400 FR 22.1 ± 2.4 20.0 ± 2.1
1500/800 FR 21.3 ± 2.0 20.1 ± 2.6
Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Backstroke & Breaststroke)History (Backstroke & Breaststroke)
Event Men (years) Women (years)
BACKSTROKE
100 BK 23 9 ± 1 7 21 9 ± 3 6
1616
100 BK 23.9 ± 1.7 21.9 ± 3.6
200 BK 23.1 ± 2.2 20.8 ± 3.7
BREASTSTROKE
100 BR 25.4 ± 2.5 21.3 ± 3.9
200 BR 23.6 ± 2.6 21.5 ± 3.3
Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Butterfly & IM)History (Butterfly & IM)
Event Men (years) Women (years)
FLY
100 FL 24 8 ± 3 0 25 1 ± 4 4
1717
100 FL 24.8 ± 3.0 25.1 ± 4.4
200 FL 23.5 ± 1.6 22.4 ± 4.6
IM
200 IM 23.2 ± 1.1 20.5 ± 2.9
400 IM 22.9 ± 2.3 19.6 ± 2.7
Swimming Performance Swimming Performance ProgressionProgression
1.8
2
1818
1
1.2
1.4
1.6
9 11 13 15 17 19 21 23
Age (years)
V (
m/s
)
10 best swimmers
Elite level swimmer 1
Elite level swimmer 2
10/12/2018
4
Swimming Performance Swimming Performance Progression in Career TrainingProgression in Career Training
PERFORMANCE PROGRESSION FOR 100 FREE MEN (LC)
1:11.20
01:07
01:12 Elite level swimmer A
Elite level swimmer B
Elite level swimmer C
1919
0:52.15
0:48.930:49.180:49.02
0:49.73
0:53.400:54.63
0:55.550:57.30
1:00.13
00:46
00:50
00:54
00:59
01:03
11 12 13 14 15 16 17 18 19 20 21 22
YEARS
TIM
E
Elite level swimmer C
Swimming Performance Swimming Performance Progression in Career TrainingProgression in Career Training
Peak Performance / Performance at age 11Peak Performance / Performance at age 11
For Females For Females –– 0.710.71--0.89 (710.89 (71--89%)89%)
For Males For Males –– 0.610.61--0.79 (610.79 (61--79%)79%)
2020
Swimming Performance Swimming Performance Progression in Career TrainingProgression in Career Training
WINDOWS FOR PERFORMANCE PROGRESSION
Lower level
Upper levelTime at age 11
Ratios:
2121
11 12 13 14 15 16 17 18 19 20 21 22 23YEARS
TIM
E
Peak performance time
Male - 0.61-0.79 (61-79%)
Female - 0.71-0.89 (71-89%)
Optimal Swimming Performance Optimal Swimming Performance ProgressionProgressionWINDOWS FOR 100 FREE MEN (LC)
1:10.65
1:19.90
01:11
01:15
01:19
Lower level
2222
0:57.31
0:54.990:53.23
0:51.870:50.800:49.95 0:49.280:48.74
1:01.70
0:58.99
0:56.850:55.13
0:53.720:52.57
0:51.62 0:50.83 0:50.160:49.61 0:49.140:48.74
1:00.41
1:04.67
00:45
00:49
00:54
00:58
01:02
01:07
11 12 13 14 15 16 17 18 19 20 21 22YEARS
TIM
E
Upper level
Optimal Swimming Performance Optimal Swimming Performance ProgressionProgressionWINDOWS FOR 100 FREE MEN (LC)
1 04 67
1:10.65
1:19.90
01:11
01:15
01:19
Lower level
Upper level
2323
0:57.31
0:54.990:53.23
0:51.870:50.80
0:49.950:49.28 0:48.74
1:01.70
0:58.99
0:56.850:55.13
0:53.720:52.57
0:51.620:50.83 0:50.16 0:49.61 0:49.14 0:48.74
1:00.41
1:04.67
00:45
00:49
00:54
00:58
01:02
01:07
11 12 13 14 15 16 17 18 19 20 21 22YEARS
TIM
E
Upper level
Sub-elite level
Optimal Swimming Performance Optimal Swimming Performance ProgressionProgressionWINDOWS FOR 100 FREE MEN (LC)
1:10.65
1:19.90
01:07
01:12
01:16
01:20
Lower level
Upper level
2424
0:57.31
0:54.990:53.23
0:51.870:50.80
0:49.95 0:49.28 0:48.74
1:01.70
0:58.99
0:56.850:55.13
0:53.720:52.57
0:51.62 0:50.83 0:50.16 0:49.61 0:49.14 0:48.74
1:00.41
1:04.67
00:46
00:50
00:54
00:59
01:03
01:07
11 12 13 14 15 16 17 18 19 20 21 22YEARS
TIM
E
Upper level
Elite level swimmer
10/12/2018
5
Performance Progression ModelPerformance Progression Model
Forecast of performances progression in career training
79.0080.00
85.00
Optimal Progression,Sec.
Upper Level
2525
57.37
53.5851.36 50.00
64.34
50.6052.33
55.21
60.29
70.16
50.00
55.00
60.00
65.00
70.00
75.00
80.00
10 12 14 16 18 20
Years
Tim
e
Lower Level
Duration of Career TrainingDuration of Career Training
Age at Peak Performances
Maintenance of High Performances
“Time Reserve”
2626
Age at the Beginning of Career Training
to prepare eachswimmer to achievetheir individualmaximum potential
Duration of Career TrainingDuration of Career Training
Age at the Beginning Age at the Beginning of Career Trainingof Career Training
66--8 years8 years
Age at Peak Age at Peak PerformancePerformance
1818--2525 years dependingyears depending 66--8 years8 years 1818--25 25 years depending years depending on gender, distance on gender, distance orientation and rate of orientation and rate of individual maturationindividual maturation
“Time Reserve” - 10-19 years!!!
“Time Reserve” for Men “Time Reserve” for Men (Freestyle)(Freestyle)
16.8
1 3 5 7 9 11 13 15 17
50 m Free
Years
2828
17.3
14.6
14.1
13.3
100 m Free
200 m Free
400 m Free
1500 m Free
“Time Reserve” for Women “Time Reserve” for Women (Freestyle)(Freestyle)
17.3
1 3 5 7 9 11 13 15 17
50 m Free
Years
2929
16.6
12.8
12
12.1
100 m Free
200 m Free
400 m Free
800 m Free
Stages of Biological Stages of Biological MaturationMaturation
Early Childhood and Early Childhood and PrepubertyPrepuberty–– Girls Girls -- until 11 years, Boys until 11 years, Boys -- until 12 yearsuntil 12 years
3030
PubertyPuberty–– Girls Girls -- 1111--14 years, Boys 14 years, Boys -- 1212--15 years15 years
PostpubertyPostpuberty–– Girls Girls -- after 15 years, Boys after 15 years, Boys -- after 16 yearsafter 16 years
10/12/2018
6
EARLY CHILDHOODEARLY CHILDHOOD
Age 4Age 4--6: 6: –– Kids don’t have good postural Kids don’t have good postural and balance and balance skills skills
–– Very short attention spansVery short attention spansVery short attention spansVery short attention spans
–– Imprecise eye movementImprecise eye movement
–– There is no advantage to begin swimming at There is no advantage to begin swimming at this agethis age
CHILDHOODCHILDHOOD
Age 6Age 6--9:9:–– Improved postural and balance skills Improved postural and balance skills
–– Good age to begin organized swimming Good age to begin organized swimming practicespracticespracticespractices
–– Longer attention spans, but still isn’t long Longer attention spans, but still isn’t long enough to focus on long explanationenough to focus on long explanation
–– More precise eye movementMore precise eye movement
–– Simple swimming drillsSimple swimming drills
–– Difficulty to accomplish complex skillsDifficulty to accomplish complex skills
PREPUBERTYPREPUBERTY
Age 10Age 10--12: 12: Good postural and balance skills Good postural and balance skills
Growth in extremities and long bonesGrowth in extremities and long bones
M t ti l diff b t d dM t ti l diff b t d d Maturational differences between genders and Maturational differences between genders and early/late early/late maturersmaturers
Easy to learn advanced swimming techniqueEasy to learn advanced swimming technique
Complex swimming and Complex swimming and synchrosynchro drills drills
PUBERTYPUBERTY
Age 12Age 12--17:17:–– Improved attention and decision making skillsImproved attention and decision making skills–– Rapid growth and development (sensitive Rapid growth and development (sensitive
period). Decrease in strength and power period). Decrease in strength and power p ) g pp ) g pbecause of rapid growth. because of rapid growth.
–– Improved aerobic capacityImproved aerobic capacity–– Deterioration in postural and balance skills (it is Deterioration in postural and balance skills (it is
important to continue working on swimming important to continue working on swimming skills at this age)skills at this age)
–– Greater potential of skeletalGreater potential of skeletal--muscular injuriesmuscular injuries
POSTPUBERTYPOSTPUBERTY
Age 16Age 16--19:19:–– Appreciation of variety in training and swimming Appreciation of variety in training and swimming
setssets–– Improvements in racing skillsImprovements in racing skillsp gp g–– Increased muscle mass and tolerance to the Increased muscle mass and tolerance to the
highhigh--intensity work (anaerobic capacity) intensity work (anaerobic capacity) –– Increased sprinting ability (strength and power)Increased sprinting ability (strength and power)–– Improved cardioImproved cardio--vascular system vascular system
Sensitive Sensitive Periods of Periods of DevelopmentDevelopment
Physical characteristics and physiological systems Physical characteristics and physiological systems develop at different rates during maturation.develop at different rates during maturation.
During the adolescent growth spurt many During the adolescent growth spurt many
3636
parameters show accelerated growth size and parameters show accelerated growth size and strength.strength.
These accelerated phases of development are These accelerated phases of development are called “sensitive periods” and represent the fastest called “sensitive periods” and represent the fastest rate of development.rate of development.
10/12/2018
7
Height Change in Height Change in Career Training Career Training (Swimmers)(Swimmers)
170
175
180
185
190
.
Males
Females
3737
140
145
150
155
160
165
170
10 12 14 16 18Age, years
Heig
ht, c
m
“Sensitive Periods”
Timakova T.S., 1985
6
7
8
9
10
Males
Females
Changes in Height GainChanges in Height GainPeak Height Velocity (Puberty)
3838
0
1
2
3
4
5
6
9 11 13 15 17 19Age, year s
Initiation of Adolescent
Spurt (Prepuberty)Deceleration
(Postpuberty)
6
7
8
9
10
yr
Males
Females
Changes in Weight GainChanges in Weight Gain
Peak Weight Velocity (Puberty
3939
0
1
2
3
4
5
9 11 13 15 17 19Age, years
WG
, kg
/y
Deceleration
(Postpuberty)Initiation of Adolescent
Spurt (Prepuberty)
3500
3750
4000
4250
4500
/min
)
Vo2 max in Young Male Athletes
“Sensitive Period”
4040
1750
2000
2250
2500
2750
3000
3250
Vo2
(m
l/
8 10 12 14 16 18 20
Age (yrs)
Baxter-Jones et al. (1993)
Murase et al. (1981)
Daniels et al. (1978)
Cunningham et al. (1987)
Changes in Aerobic Capacity Gain Changes in Aerobic Capacity Gain (Males)(Males)
1
1.2
1.4
1.6
1.8
me
ters
VO2 max
O2 debt
Vital Capacity
“Sensitive Periods”
4141
0
0.2
0.4
0.6
0.8
11 12 13 14 15 16 17Age
Pa
ram
Changes in Strength Gain (Males)Changes in Strength Gain (Males)
8
10
12
14
en
gth
, KG Dryland Strength
Water Strength
“Sensitive Periods”
4242
0
2
4
6
12 13 14 15 16 17 18 19Age
Ga
in o
f S
tr
10/12/2018
8
2
4
6
8
10
12
14
-3 -2 -1 PHV 1 2 3
kg/y
r
Arm Pull Arm Pull
1
2
3
4
5
-3 -2 -1 PHV 1 2 3
cm/y
r
Vertical JumpVertical Jump
6 Bent Arm HangBent Arm Hang2
Sit and ReachSit and Reach
4343
-4
-2
0
2
4
-3 -2 -1 PHV 1 2 3
s/yr
r
0
1
-3 -2 -1 PHV 1 2 3
cm/y
r
Data from Beunen et al., 1988Data from Beunen et al., 1988
Progression of Physical Qualities in Progression of Physical Qualities in Career TrainingCareer Training
60 0
70.0
80.0
90.0
100.0
on
, %
4444
0.0
10.0
20.0
30.0
40.0
50.0
60.0
10 12 14 16 18 20 22Age
Pro
gre
ssio
Aerobic
Mix
Anaerobic-glycolitic
Creatine phosphate
Specific power
Duration of Sensitive Duration of Sensitive PeriodsPeriods
PhysicalQuality
Boys(years)
Girls(years)
Flexibility 7-13 6-12
4545
Balance 9-11 8-10Agility 10-12 9-11
Endurance 12-14 11-13Strength 14-16 13-15
Workload Progression in Career Workload Progression in Career Training (Male)Training (Male)
70.0
80.0
90.0
100.0
Total 2 200 000 yrd
Total - 3,000,000 yrd
Aerobic - 62%
Mix - 22%
Anaerobic - 5%
CP - 1.5%DistanceSwimmer
4646
0.0
10.0
20.0
30.0
40.0
50.0
60.0
10 12 14 16 18 20 22Age
Pro
gre
ssio
n,
%
Total - 2,200,000 yrd
Aerobic - 59%
Mix - 30%
Anaerobic - 8%
CP - 3%Total - 380,000 yrd
Aerobic - 90%
Mix - 7%
Anaerobic - 2%
CP - 1%
Sprinter
Workload Progression in Career Workload Progression in Career Training (Training (Male)Male)
2,000,000
2,500,000
3,000,000
yrd
Total
REC-EN1
EN2 3
4747
0
500,000
1,000,000
1,500,000
9 11 13 15 17 19 21 23
Wo
rklo
ad
,
Age
EN2-3
Workload Progression in Career Workload Progression in Career Training (Training (Male)Male)
150 000
200,000
250,000
SP1-2
SP3
4848
0
50,000
100,000
150,000
9 11 13 15 17 19 21 23Age
Wo
rklo
ad
, yr
d
10/12/2018
9
Dryland Workload Progression in Dryland Workload Progression in Career Training (Male Sprinters)Career Training (Male Sprinters)
5,000
6,000
7,000
8,000
General Strength (Weights)
Specific Strength (V V ti l S i
4949
0
1,000
2,000
3,000
4,000
9 11 13 15 17 19 21 23
Min
Age
(Vasa, Vertical Swim Trainer etc.)
Total Swimming Workload Volume for Total Swimming Workload Volume for Early, Normal, and Late Matured SwimmersEarly, Normal, and Late Matured Swimmers
2,000,000
2,500,000
3,000,000
d, y
rd
Normal Matured
Early Matured
Late Matured
0
500,000
1,000,000
1,500,000
8 10 12 14 16 18 20
Age
Wo
rklo
ad
Stages of Career TrainingStages of Career Training
Preliminary PreparationPreliminary Preparation
Basic TrainingBasic Training
SpecializationSpecialization
ff
5151
Peak PerformancePeak Performance
Maintenance of High Maintenance of High PerformancePerformance
Teaching Teaching of swimming technique in different of swimming technique in different swimming swimming strokesstrokes
Teaching of diving and turnsTeaching of diving and turns
Improvement of interest to competeImprovement of interest to compete
Preliminary Preliminary PreparationPreparation(Girls 7(Girls 7--9, Boys 89, Boys 8--10)10)
5252
p pp p
Development of flexibility, general (aerobic) Development of flexibility, general (aerobic) endurance, balance in endurance, balance in waterwater
Playing & games methodPlaying & games method
Recommended maximum number of sessions per Recommended maximum number of sessions per week week -- 33--44
Recommended number of seasons Recommended number of seasons -- 3 (3 peak 3 (3 peak performance competitions)performance competitions)
Teaching Teaching of advanced swimming technique in of advanced swimming technique in different swimming strokesdifferent swimming strokes
Evaluation of individual swimming stroke and Evaluation of individual swimming stroke and distance orientationdistance orientation
Development of aerobic and anaerobicDevelopment of aerobic and anaerobic aerobicaerobic
Basic Basic TrainingTraining(Girls 10(Girls 10--12, Boys 1012, Boys 10--13)13)
5353
Development of aerobic and anaerobicDevelopment of aerobic and anaerobic--aerobic aerobic (mix) endurance(mix) endurance
Development of quickness and agilityDevelopment of quickness and agility Beginning of development of general Beginning of development of general strengthstrength Recommended maximum number of sessions per Recommended maximum number of sessions per
week week -- 66--99 Recommended number of seasons in one year Recommended number of seasons in one year -- 22--
3 (23 (2--3 peak performance competitions)3 peak performance competitions)
Development Development of individual swimming techniqueof individual swimming technique Individualization of technical and racing tacticsIndividualization of technical and racing tactics Development of aerobicDevelopment of aerobic--anaerobic mix, anaerobic anaerobic mix, anaerobic
specific endurance, and general strengthspecific endurance, and general strength
SpecializationSpecialization(Girls 12(Girls 12--17, Boys 1317, Boys 13--18)18)
5454
spec c e du a ce, a d ge e a s e gspec c e du a ce, a d ge e a s e g Beginning of development of specific strength and Beginning of development of specific strength and
speedspeed Maintenance of Maintenance of flexibilityflexibility Recommended maximum number of sessions per Recommended maximum number of sessions per
week week -- 99--1212 Recommended number of seasons in a year Recommended number of seasons in a year -- 22--3 3
(2(2--3 peak performance competitions)3 peak performance competitions)
10/12/2018
10
Perfection Perfection and stabilization of individual swimming and stabilization of individual swimming technique, diving, turns, and tactical skillstechnique, diving, turns, and tactical skills
Development of distance specific endurance, specific Development of distance specific endurance, specific power, transition of specific power to waterpower, transition of specific power to water
Development of specific strength speedDevelopment of specific strength speed
Peak Peak PerformancePerformance(Girls 16(Girls 16--20, Boys 1720, Boys 17--22)22)
5555
p p g pp p g p Maximization of workload volumeMaximization of workload volume Modeling (race simulation) of all conditions of Modeling (race simulation) of all conditions of
competitioncompetition Maintenance of individual Maintenance of individual flexibilityflexibility Recommended maximum number of sessions during Recommended maximum number of sessions during
peak week peak week -- 1212--1515 Recommended number of seasons in a year Recommended number of seasons in a year -- 2 (2 2 (2
peak performance competitions)peak performance competitions)
Maintenance Maintenance of individual swimming technique, of individual swimming technique, diving, turns, and tactical skillsdiving, turns, and tactical skills
Maintenance of individual power, endurance, speed, Maintenance of individual power, endurance, speed, and flexibilityand flexibility
Maintenance of Maintenance of High High Performance (Girls 18 and older, Performance (Girls 18 and older,
Boys 20 and older)Boys 20 and older)
5656
and flexibilityand flexibility Reduction of total workload volume with increasing Reduction of total workload volume with increasing
of intensityof intensity Maintenance Maintenance of of healthhealth Recommended maximum number of sessions per Recommended maximum number of sessions per
week week -- 99--1212 Recommended number of seasons in a year Recommended number of seasons in a year -- 2 (2 2 (2
peak performance competitions)peak performance competitions)
Optimizing LongOptimizing Long--Term TrainingTerm Training
Measure height at least twice a year. Measure height at least twice a year. Increase workload volumes Increase workload volumes accordingly:accordingly:
10
5757
0
1
2
3
4
5
6
7
8
9
9 11 13 15 17 19Age, year s
Males
Females
Optimizing LongOptimizing Long--Term TrainingTerm Training
Identify early/late Identify early/late maturersmaturers::
–– Early Early maturersmaturers experience early success due to experience early success due to physical growth advantagephysical growth advantagephysical growth advantagephysical growth advantage
–– Early success does not predict later successEarly success does not predict later success
–– Late Late maturersmaturers often catch up and exceed the often catch up and exceed the performance of early performance of early maturersmaturers
–– Keep success in perspectiveKeep success in perspective
–– Develop sets to monitor individual progressionDevelop sets to monitor individual progression
Optimizing LongOptimizing Long--Term TrainingTerm Training
Evaluate distance orientation (sprint, middle Evaluate distance orientation (sprint, middle distance, distance):distance, distance):
Swimmer 1Swimmer 1 Swimmer 2Swimmer 2Swimmer 1Swimmer 1 Swimmer 2Swimmer 2
Best Time on 100Best Time on 100 00:54.5000:54.50 00:55.0000:55.00
Best Time on 200Best Time on 200 01:57.7001:57.70 02:02.1002:02.10
Times in SecondsTimes in Seconds 54.5, 117.7 sec54.5, 117.7 sec 55.0, 122.1 sec55.0, 122.1 sec
Calculation Calculation 117.7/54.5117.7/54.5 122.1/55.0122.1/55.0
Ratio 200/100Ratio 200/100 2.162.16 2.222.22
Optimizing LongOptimizing Long--Term TrainingTerm Training
Predict performance progression and make Predict performance progression and make corrections in workload volumes/intensities:corrections in workload volumes/intensities:
WINDOWS FOR 100 FREE MEN (LC)1:19.90
01:19
0:57.31
0:54.990:53.23
0:51.870:50.800:49.95 0:49.280:48.74
1:01.70
0:58.99
0:56.850:55.13
0:53.720:52.57
0:51.62 0:50.83 0:50.160:49.61 0:49.140:48.74
1:00.41
1:04.67
1:10.65
00:45
00:49
00:54
00:58
01:02
01:07
01:11
01:15
11 12 13 14 15 16 17 18 19 20 21 22YEARS
TIM
E
10/12/2018
11
THANK YOU FOR YOUR THANK YOU FOR YOUR ATTENTION! QUESTIONS?ATTENTION! QUESTIONS?