Long-Term Training in Swimming - Ohio 2017...butterfly; and the 200 individual medley. ... at age 15at age 15--16 or about 2 years later than elite 16 or about 2 years later than elite

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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.

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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.


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.


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.

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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)


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)


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

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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


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


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


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


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

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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

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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.

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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


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


4242

0

2

4

6

12 13 14 15 16 17 18 19Age

Ga

in o

f S

tr

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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

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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)

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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


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


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


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?

Documents

Long-Term Training in Swimming - Ohio 2017...butterfly; and the 200 individual medley. ... at age 15at age 15--16 or about 2 years later than elite 16 or about 2 years later than elite