From learn to swim to the Olympic Final.
From learn to swim to the Olympic Final.
From learn to swim to the Olympic Final.
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<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
NTC – Bellahøj – a very seriuos option.<br />
Paulus Wildeboer DSU
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
“Every passion has its destiny”<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
A long way <strong>to</strong> go……
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong>s <strong>Final</strong>.<br />
• Every journey starts with a first step …… what kind of step should we take?<br />
• Find out if you have talent and motivation enough !<br />
• We can sit down, wait <strong>to</strong> see what happens ……….. Year after year……<br />
• We can try <strong>to</strong> do it with Coaches changing @ 2 years<br />
• We can try by changing Clubs …….., (his<strong>to</strong>ry Club and Coach)<br />
• We can try in <strong>the</strong> USA, Australia, French, Japan……..<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
• If that doesn’t work, we can blame o<strong>the</strong>rs for:<br />
• not telling us what is going on<br />
• putting <strong>the</strong> Time Standards <strong>to</strong> tuff<br />
• making us train <strong>to</strong>o easy/long/short/heavy/etc.<br />
• not having enough flexibility.<br />
• not having enough strength .<br />
• not knowing how <strong>to</strong> <strong>swim</strong> all 5 strokes.<br />
• not having <strong>the</strong> right level in kicking.<br />
• not being able <strong>to</strong> <strong>swim</strong> <strong>the</strong> middle distance or distance events.<br />
• not being able <strong>to</strong> <strong>swim</strong> a decent or just average second part of <strong>the</strong> race.<br />
• for being injured.<br />
• for falling ill.<br />
• etc. etc. etc.<br />
•<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong>s <strong>Final</strong>.<br />
Doc<strong>to</strong>r <strong>to</strong> patient ............<br />
’’You will have <strong>to</strong> reduce your sex live about 50%.’’<br />
Patient answers – ’’Which 50% ?<br />
• The 50% where I think about sex or<br />
• The 50% where I talk about it.’’<br />
But, ……we can also blame ourselves and start <strong>to</strong> think<br />
about how we are going <strong>to</strong> reach our goal<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
“Wie ééns zonder noodzaak opgeeft waar volhouden geboden is, zal<br />
nooit iets <strong>to</strong>t een goed einde brengen.!”<br />
“If you, only once, give up where persistence is<br />
<strong>the</strong> key <strong>to</strong> success, you will never be able <strong>to</strong> finish<br />
things reaching max potential.”<br />
- Mencius, (CHN)
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
”I don’t know what <strong>the</strong> key <strong>to</strong> success is, but<br />
<strong>the</strong> key <strong>to</strong> failure is trying <strong>to</strong> please<br />
everybody.”<br />
- Bill Cosby Amerikaans ac<strong>to</strong>r, comedian, producer 1937-
Paulus Wildeboer DSU
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
First make clear for yourself what you want <strong>to</strong> achieve, which<br />
depends on your talent, your motivation and working<br />
condition.<br />
(25 or 50 meter pool / money for Training Camps and international<br />
Competitions / Coaches level and experience / Environment / Support Staff<br />
/ Etc.)<br />
You will only succeed, if you set your goals inside your real<br />
possibilities.<br />
Denmark Qualify for <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong> !!<br />
USA or Australia Medals in <strong>the</strong> <strong>Olympic</strong> Games ??
Possibilities <strong>to</strong> win a medal in <strong>the</strong> <strong>Olympic</strong> Games.<br />
50 free 100 free 200 free 400 free 800 free (W) 10.000 free<br />
100 fly 200 fly 400 medley 1500 free (M)<br />
100 back 200 back<br />
100 breast 200 breast<br />
4 x 100 free 200 medley<br />
4 x 100 medley 4 x 200 free<br />
(6) (36) (36) (12 + 6 + 6) = 24<br />
42<br />
102<br />
60<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
• 432 finalists, many repeat around 250 <strong>swim</strong>mers in <strong>the</strong> finals.<br />
Possibilities <strong>to</strong> win a medal in <strong>the</strong> <strong>Olympic</strong> Games.<br />
50 free 100 free 200 free 400 free 800 free (W) 10.000 free<br />
100 fly 200 fly 400 medley 1500 free (M)<br />
100 back 200 back<br />
100 breast 200 breast<br />
4 x 100 free 200 medley<br />
4 x 100 medley 4 x 200 free<br />
(6) (36) (36) (12 + 6 + 6) = 24<br />
42<br />
102<br />
60<br />
Paulus Wildeboer DSF
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
• Denmark Qualify for <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong> !!<br />
• What level / times do we need <strong>to</strong> reach that Goal?<br />
• <strong>Olympic</strong> <strong>Final</strong> 1000 points table.<br />
• Estimated final entry time (LINK)<br />
• Theoretically LTDP progression curve WOMEN / MEN<br />
• Excel sheet with 1000 points and time table (LINK)<br />
• Lotte´s long term development curve (LINK)
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong> <strong>Final</strong>.<br />
• <strong>Olympic</strong> <strong>Final</strong> might be <strong>the</strong> Goal, but what about qualifying for<br />
Rio de Janeiro 2016 ? (link I) (link II)<br />
Possibilities <strong>to</strong> win a medal in <strong>the</strong> <strong>Olympic</strong> Games.<br />
50 free 100 free 200 free 400 free 800 free (W) 10.000 free<br />
100 fly 200 fly 400 medley 1500 free (M)<br />
100 back 200 back<br />
100 breast 200 breast<br />
4 x 100 free 200 medley<br />
4 x 100 medley 4 x 200 free<br />
(6) (36) (36) (12 + 6 + 6) = 24<br />
42<br />
102<br />
60<br />
Paulus Wildeboer DSF
<strong>Olympic</strong> Cycle planning ( 2008 – 2012)<br />
1 workout<br />
1 week / micro cycle<br />
Aprox. 16 weeks / Meso cycle<br />
One season 2010 – 2011 / Macro cycle<br />
2012<br />
May 11,<br />
2012<br />
<strong>Olympic</strong> - 4 year / season cycle - 2008 - 2012<br />
2007 2008 2009 2010 2011 2012 2013<br />
January February March April
• An <strong>Olympic</strong> seasonal plan<br />
• Season plan 2010 – 2011<br />
• Meso III<br />
• Normal training week for a Danish <strong>to</strong>p <strong>swim</strong>mer, schedule,<br />
hours, division of training in<strong>to</strong> dry land/pool etc. LINK<br />
• Flagstaff 2011, altitude training before Shanghai
Monday Tuesday Wednesday Thursday Friday Saturday Sunday<br />
6:00 – 8:00 6:00 – 8:00 6:00 – 8:00 6:00 – 8:00 6:00 – 8:00<br />
6:45-7:30<br />
Dry land<br />
6:45-7:30<br />
Dry land<br />
6:45-7:30<br />
Dry land<br />
6:45-7:30<br />
Dry land<br />
6:45-7:30<br />
Dry land<br />
7:30-8:30<br />
Dry land<br />
7:30-9:30<br />
Swimming<br />
7:30-9:30<br />
Swimming<br />
7:30-9:45<br />
Swimming<br />
7:30-9:30<br />
Swimming<br />
7:30-9:30<br />
Swimming<br />
8:30-11:00<br />
Swimming<br />
15:45-17:00<br />
Dry land<br />
17:00-19:15<br />
Swimming<br />
15:45-17:00<br />
Dry land<br />
17:00-19:15<br />
Swimming<br />
15:45-17:00<br />
Dry land<br />
17:00-19:15<br />
Swimming<br />
15:45-17:00<br />
Dry land<br />
17:00-19:15<br />
Swimming<br />
30%<br />
Dryland<br />
70%<br />
Swimming
<strong>From</strong> <strong>learn</strong> <strong>to</strong> <strong>swim</strong> <strong>to</strong> <strong>the</strong> <strong>Olympic</strong>s <strong>Final</strong>.<br />
%<br />
100<br />
90<br />
80<br />
70<br />
60<br />
50<br />
40<br />
30<br />
20<br />
10<br />
0<br />
Development Comparison<br />
Nervous system<br />
Hormone<br />
Balance<br />
0 2 4 6 8 10 12 14 16 18 20<br />
Age<br />
General<br />
physical<br />
Paulus Wildeboer DSF
KILOMETRAJE ANUAL<br />
SEGUN : EDAD / SEXO / ESPECIALIDAD<br />
KILOMETROS<br />
3000<br />
2800<br />
2600<br />
2400<br />
2200<br />
2000<br />
1800<br />
1600<br />
1400<br />
1200<br />
1000<br />
800<br />
600<br />
400<br />
200<br />
FEMENINOS 50 / 100 / 200<br />
FEMENINOS 400 / 800 / 1500<br />
MASCULINOS 50 / 100<br />
MASCULINOS 200 / 400<br />
MASCULINOS 800 / 1500<br />
0<br />
8 AÑOS 9 AÑOS 10 AÑOS 11 AÑOS 12 AÑOS 13 AÑOS 14 AÑOS 15 AÑOS 16 AÑOS 17 AÑOS 18 AÑOS<br />
FEMENINOS 50 / 100 / 200 95 225 380 690 940 1190 1520 1990 2520<br />
FEMENINOS 400 / 800 / 1500 95 225 380 690 940 1300 1700 2200 3000<br />
MASCULINOS 50 / 100 95 225 380 540 730 950 1190 1280 1410 1590 1900<br />
MASCULINOS 200 / 400 95 225 380 540 730 950 1190 1395 1690 1990 2430<br />
MASCULINOS 800 / 150095 225 380 540 730 950 1190 1500 1860 2280 3000<br />
A PARTIR DE 17 AÑOS (FEM.) Y 19 AÑOS(MASC.) KILOMETRAJE INDIVIDUAL
Training Load expressed in KM / Compared with<br />
ideal progression
Length related <strong>to</strong><br />
Events, Semi <strong>Final</strong>s,<br />
<strong>Final</strong>s and Medals in<br />
Beijing 2008.
Length related <strong>to</strong><br />
Events, Semi <strong>Final</strong>s,<br />
<strong>Final</strong>s and Medals in<br />
Beijing 2008.
PW@SVOEM.DK<br />
Paulus Wildeboer DSU<br />
Wildeboer Video
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