Olympic swimming events. - One

From learn to swim to the Olympics. 

• Individual events: 

Olympic swimming events. 

• 50, 100, 200, 400, 800 (W), 1500 (M) and 10.000 Freestyle. 

• 100 and 200 Butterfly. 

• 100 and 200 Backstroke. 

• 100 and 200 Breaststroke. 

• 200 and 400 Medley. 

• Relay events 

• 4 x 100 Freestyle 

• 4 x 200 Freestyle 

• 4 x 100 Medley 

Performance time in between 21 seconds (50 Freestyle) 2 hours minutes 

(10.000 Freestyle, “open” water swimming). 

Paulus Wildeboer DSU


Swimming > 50 to 800 1500 3000 6000 10.000 

Paulus Wildeboer DSF


The requirements for different event lengths. 



• What to do with all these different requirements + differences 

in age and gender? 

Possibilities to win a medal in the Olympic Games. 

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 

3 18 18 6 + 6 + 3 = 15 

21 

52 

31 



Training philosophy. 

• Aerobic based development. 

• At the same time an “interesting” and motivating program. 

• Use other cyclic sports to develop the Aerobic Capacity like; 

Nordic ski, rowing, sky walk, biking, running, etc. During the 

general part of the preparation. 

• Dry land program in between 25 and 35 % total training 

time. 

• Healthy and injury free swimmers. 

• High demand on technical skills at all times. 

• Create a trainings program that helps the swimmers to 

experience POSITIVE REINFORCEMENT all year long. 

• (how to make ALWAYS the best of it video) 

• http://www.youtube.com/watch?v=X_XW6Y- 

K3QE&feature=related 



• Aerobic based training 

• Yearly Volume in between 2000 and 3000 km. 

• Average x week (46 weeks) = in between 44 and 65 km. 

• At an average of 3 km/hour gives us in between 15 and 22 hours of swim 

training x week. 

• Normally 10 training sessions a week = in between 1 ½ and 2 ½ hours x session. 

• I apply so called “high volume” weeks with triple workout days and max 

volume around 80 km x week (for the distance group). 

• A lot of Aerobic Capacity work is done in between the HIGH INTENSITY sets / 

workouts. 

• During the “TAPER” we only lower significant the volume with the so called 

“sprinters”, all the others lower the intensity and not so much the volume. 




What do we need, to have success at World Championships and OG? 

• Talented motivated and “professional” swimmers and coaches. 

• A training program, at least as good as the BIGGER and leading countries , USA, AUS, 

GBR, JAP, RUS, CHN, HUN, GER, …. 

• “Super” competitors , especially in the second part (+ last part) of the race. 

• Swim FAST in the Heats, FASTER in the Semi final and FASTEST in the Final. 

• (link to results Rome 2009) 

• + recovery capacity, both during competition as well as to assure high quality during 

training en general + better and faster recovery during high intensity sets.. (aerobic 

based training) 



• How did we arrive at this extra ordinary high level in 

international swimming? 

• The 60 ‘ ties – start of training systems, interval training, talent is much more important than 

training. 

• The 70 ’ ties – the training volume is increasing, people start to do double training, some of 

them do triple. 

• The 80 ‘ ties – even more volume, (Sweetenham and Schubert) trying to beat each other with 

even more km. Where is the limit? 

• The 90 ‘ ties – Switching from volume to intensity, especial in Europe. Political revolution 

provoke s poor results for the communist countries. WR do not improve any more at the same 

rhythm. 

• Sydney 2000 - USA keeps up the level, Europe is drowning. Best ever Olympic Swimming Games. 

AUS and Asia leading…… 

• 2005/7– Europe is fighting to get back. AUS y USA change with each other the leadership in 

Men and Women. 

• 2008 and 2011 - AUS and USA still leading far ahead, the rest of the world following in the 

shadow , many countries with individual super talented swimmers, many of them live and train 

abroad (USA). GBR, BRA and DEN are the countries who develop most (and fast). LINK TS LONDON 

Men + Women. 




What does that mean for the preparation of my swimmers? 

• Prepare the 200 meter at world class level and compete also in the 100. 

• Prepare the 400 at world class level and compete also in the 200. 

• Prepare the 800 / 1500 at world class level and compete also the 400. 

• Prepare the 10.000 and help the team to think “big” in volume if necessary. 

• Maybe with some extremely motivated and talented swimmers, prepare the 

100 at world class level and compete in the 50. 



• Lost of velocity for “Sprinters” and “distance” swimmers, 

related to the event to swim. 

10 

9 

distance 

8 

7 

6 

5 

4 

3 

2 

1 

0 

sprinter 

50 100 200 400 800 1500 3000 6000 10000 



National Chinese Congress 

Wake up !! 

You might 

miss the 

interesting 

part……. 



• A practical example 



http://www.youtube.com/watch?v=ht7wTd5U9_w 

http://www.youtube.com/watch?v=6qw29AbLKP8


• Aerobic based training 

• Yearly Volume in between 2000 and 3000 km. 

• Average x week (46) = in between 44 and 65 km. 

• At an average of 3 km/hour gives us in between 15 and 22 hours of swim 

training x week. 

• Normally 10 training sessions a week = in between 1 ½ and 2.2 hours x 

session 

• We apply so called “high volume” weeks with triple workout days and max 

volume around 80 km x week (for the distance group). 

• A lot of Aerobic Capacity work is done in between the HIGH INTENSITY 

sets / workouts. 

• During the “TAPER” we only lower significant the volume with the so called 

“sprinters”, all the others lower the intensity and not so much the volume. 


• Training zones (link) 

• Volume, AT, lactate 3 and 6 

• Searching and trying to improve. 

• 


Paulus Wildeboer DSF.

14 

13 

12 

11 

10 

9 

8 

7 

6 

5 

4 

3 

2 

1 

0 


Step 

TEST 

test 

PROGRESIVO 

10 x 200 done 

( 8 

as 

X 

3 

100 

/ 2 

, 

/ 

8 

2 

X 

/ 

200 

1 / 1 

, 5 

/ 1. 

X 400 .) 

LACTATO M.MOL/L. 

� 

� 

ZONA 1 

� 

MODELO EJEMPLAR 

� 

�ZONA 

2 

� 

1,26 1,3 1,34 1,38 1,42 1,46 1,5 1,54 1,58 1,62 1,66 1,7 1,74 

VELOCIDAD M./SEC. 

� 

� 

ZONA 3 

PROGRESIO� E� ZO�A 1 MEJORAR TRABAJO AEL y AEM. //// ZO�A 2 MEJORAR TRABAJO AEI Y FUERZA RESISTE�CIA . 

//// ZO�A 3 MEJORAR TRABAJO A�LA Y FUERZA MAX. 

� 

� � 

TEST I�ICIAL 

META 



“Devil over the church”

14 

13 

12 


TEST PROGRESIVO ( 8 X 100 , 8 X 200 , 5 X 400 .) 

MODELO EJEMPLAR 

11 Women % off the goal example 

� 

% off the goal example 

10 

9 

8 

Desired Lactate / Velocity level to be achieved; 

Distance Step the test 200 10 metros, x 200 % done off the as goal 3 / time 2 / 2 (for / 1 example / 1 / 1. 2:00.0) 

LACTATO M.MOL/L. 

Lactate 3 m.mol Lactate 6 m.mol Lactate max. 

Distance 91% 2:11.8 95% 2:06.3 10 m.mol 

Middle distance 7 

90% 2:13.3 

ZONA 3 

94% 2:07.6 12 m.mol 

Sprint + 6Fly 

88% �2:16.3 

93% � 2:09.0 14 m.mol 

5 

4 

Men 3 

�ZONA 

2 � 

% �off 

the goal example � % off the goal example 2:00.0 

2 

Distance1 � 

ZONA 1 90% 

� 

2:13.3 94% �TEST I�ICIAL 2:07.6 

�META 

12 m.mol 

0 

Middle distance 88% 2:16.3 93% 2:09.0 15 m.mol 

1,26 1,3 1,34 1,38 1,42 1,46 1,5 1,54 1,58 1,62 1,66 1,7 1,74 

VELOCIDAD M./SEC. 

Sprint + Fly 85% 2:21.1 91% 2:11.8 17 m.mol 

PROGRESIO� E� ZO�A 1 MEJORAR TRABAJO AEL y AEM. //// ZO�A 2 MEJORAR TRABAJO AEI Y FUERZA RESISTE�CIA . 

//// ZO�A 3 MEJORAR TRABAJO A�LA Y FUERZA MAX. 



• Searching and trying to improve…………. 

• Wolfgang Richter (DDR/GER) 

• Jan Oldbrecht (BEL) 

• Jacco Verhaeren (NED) 

• Olimpic Games Sidney 2000 

• Clive Rusthon (GBR) 

• Trial and error 

• Capacitiy and Power 

• Balance between AEC and ANC


lactate HR = bbm Capacity Power 

% Total 

Volume 

AE 0 (rec.) 5% - 10% 

Recovery 

hours 

AE 1 < 2 60 - 50 AEC 20% - 30% 6 – 12 

AE 2 2 50 - 40 AEC 20% - 30% 6 - 12 

AE 3 3 40 - 30 AEC 20% - 30% 6 - 12 

AT 3 - 5 30 - 20 AEP 2% - 4% 12 - 24 

LC 5 - 7 30 - 10 AEP Ind. 12 - 36 

VO2 MAX 6 - 10 20 - 10 AEP or ANP Ind. 18 - 48 

AN TOL 8 - 15 10 - max ANP 1% 36 - 72 

AN PROD MAX MAX ANC Ind. 36 - 72 

SPEED N.R. N.R. SP 2% - 3% 6 - 12 


Capacity and Power 

(model model = copy right 

Clive Rusthon / Swimformation) 

Swimformation 

• First develop the CAPACITIES 

AEC = Aerobic Capacity 

together with 

ANC = Anaerobic Capacity 

As basic components. 

• After improving the Capacities work 

on the POWER (= Race Pace or close to) 

AEP = Aerobic Power 

or / and 

ANP = Anaerobic Power 

As specific race pace work. 


10.000 – 6000 – 3000 – 2000 


1500 - 800 - 400 - 200 - 100 - 50 

AEC - AEP - ANP - ANC 

• 

Both for 

swimmers as well 

as for coaches 

STRENGHT – POWER – SPEED --TECHNIQUE 


10.000 – 6000 – 3000 – 2000 


1500 - 800 - 400 - 200 - 100 - 50 

AEC - AEP - ANP - ANC 

• Both for 

swimmers as well 

as for coaches 

STRENGHT – POWER – SPEED --TECHNIQUE 


AE 1


lactate HR = bbm Capacity Power Rec. hours 

AT 3 - 5 30 - 20 AEP 12 - 24 

AT = Anaerobic Threshold = mix between between AErobic and ANaerobic work. 

• Many years considered as a very important specific intensity point. 

• Some Scientifics consider(ed) it to be at 4 mmol/l. lactate. 

• Many coaches found out that it was most of the time closer to 3. 

• Now we know that it is very individual and it is not considered a “point” any more where 

Aerobic work changes in Anaerobic work. 

• There is not such a point, now we speak about progressive increasing of lactate production. 

• Explain what I did and what I do now, considering AT. 

• Be careful !! (practical example of a mix up between what we pretend the workout to be and 

what ambition and illusion can “disturb”. 

AT 




LC 5 - 7 30 - 10 AEP 12 - 36 

LC = Lactate Clearance = Learn how to “use” the produced lactate in the energy production. 

•This is a “new” concept to be considered in our training. 

•You can learn to produce lactate and you can learn how to re-use the lactate. 

•The idea is to “teach” the body how to use the produced lactate within the metabolic energy 

production system. (energy_systems.pdf) 

•Some of the most talented swimmers (physiological talented) are able to do that extremely well. I 

think that this is the big difference between them, not the technique, the strength (endurance) or 

their trainings level. 

•Examples, Wolfgang, Silvia, Joaquim, Erika, Xavi, Lotte, Hacket, Manadou, Phelps and others. 

• (buffer capacity) 

•Very specific for the working cells and their neighbors. 

• Also improvement when Aerobic recovery work is done after high intensity work.



LC 5 - 7 30 - 10 AEP 12 - 36 

LC = Lactate Clearance = Learn how to “use” the produced lactate in the energy production. 

•This is a “new” concept to be considered in our training. 

•You can learn to produce lactate and you can learn how to re-use the lactate. 

•The idea is to “teach” the body how to use the produced lactate within the metabolic energy 

production system. (energy_systems.pdf) 

•Some of the most talented swimmers (physiological talented) are able to do that extremely well. I 

think that this is the big difference between them, not the technique, the strength (endurance) or 

their trainings level. 

•Examples, Wolfgang, Silvia, Joaquim, Erika, Xavi, Lotte, Hacket, Manadou, Phelps and others. 

• (buffer capacity) 

•Very specific for the working cells and their neighbors. 

• Also improvement when Aerobic recovery work is done after high intensity work.



VO2 MAX 6 - 10 20 - 10 AEP or ANP 18 - 48 

VO2 max = Maximum Oxygen uptake = The highest possible intensity for work in between 2 

and 20 minutes. 

• This is the intensity zone which many swimmers “use” to compete, especially in the 200, 400, 800 

and 1500 meter events. 

• Not so long ago we (I) thought that VO2 max was reached with lower lactate levels. 

• Swimmers need to have high energy levels to be able to perform in this zone during workout, both 

in their body as well as in their mind. 

• It is clearly the highest demanding work to do / be done. 

• You can also call this kind of work Race Pace, it all depends on the set you offer them. 

• Again this has to be done with specific work (stroke, FR, duration) because the muscle cell benefits 

most. 

• Needs a long recovery time and too many too often is the main reason for “over training”. 




VO2 MAX 6 - 10 20 - 10 AEP or ANP 18 - 48 

VO2 max = Maximum Oxygen uptake = The highest possible intensity for work in between 2 

and 20 minutes. 

• This is the intensity zone which many swimmers “use” to compete, especially in the 200, 400, 800 

and 1500 meter events. 

• Not so long ago we (I) thought that VO2 max was reached with lower lactate levels. 

• Swimmers need to have high energy levels to be able to perform in this zone during workout, both 

in their body as well as in their mind. 

• It is clearly the highest demanding work to do / be done. 

• You can also call this kind of work Race Pace, it all depends on the set you offer them. 

• Again this has to be done with specific work (stroke, FR, duration) because the muscle cell benefits 

most. 

• Needs a long recovery time and too many too often is the main reason for “over training”. 




AN TOL 8 - 15 10 - max ANP 36 - 72 

AN TOL = Anaerobic Tolerance = Keeping the highest possible speed for a period in 

between 40” and 90”. 

Very well known in swim training and probably used and abused. 

• It comes as close as possible to Race Speed, which is not (always) the same as Race Pace. 

• Also called “under” and “over” distance (100 m.) training. 

• This is clearly the training zone which has a very bad influence over the AEC. 

• I believe that it should be done mostly in Competition in so called Training Competitions. 

• Improvement; 

• buffer capacity, 

• Glycogen, 

• CP/ATP level in the muscle cells, 

• recovery from high lactate levels, 

• how to keep the right technique when lactate is close to max. 

• Should also be used to learn the swimmers to compete close to their PB at all times . Gennadi 

Touretski (Popov and many others), uses it with the so called “Cold swims”. 

• Gives us a great opportunity to “over stress” the AEC (and during a while the AEP) zones when 

we do the recovery work to get rid of the Lactate. 




AN TOL 8 - 15 10 - max ANP 36 - 72 



Very well known Gives in swim training us a and great probably used opportunity and abused. to 



“over stress” the AEC (and during 



• Improvement; a while the AEP) zones when we 

do the recovery work to get rid 

of the Lactate. 


• Glycogen, 











AN TOL 8 - 15 10 - max ANP 36 - 72 



Very well known Gives in swim training us a and great probably used opportunity and abused. to 



“over stress” the AEC (and during 



• Improvement; a while the AEP) zones when we 

do the recovery work to get rid 

of the Lactate. 


• Glycogen, 











AN PROD MAX MAX ANC 36 - 72 

AN PRO = Anaerobic production = the capacity to produce as much energy as possible in 

a period of time in between 15” and 40”. 

• The aim is to learn to produce as much (Anaerobic) energy as possible in a very short period 

of time. 

• Distance should be short, in between 30 and 75 meters and the velocity should be max. 

• Can and should be done in all kind of variations including kicking. 

• Improvement 

• in the velocity of the Anaerobic metabolism. 

• level of CP / ATP in the used muscle cells. 

• “neuromuscular” coordination capacity from the muscles. 

• Most of the swimmers like this kind of training. 

• Should and can be done from the beginning of the season. 

• Now a days considered as basic as the AEC work. 

• Should be developed together with increasing the strength. 

• High FR and if possible DPS. 

•Complete recovery and volume depending on the level on which the set is done. 




AN PROD MAX MAX ANC 36 - 72 

AN PRO = Anaerobic production = the capacity to produce as much energy as possible in 

a period of time in between 15” and 40”. 

• The aim is to learn to produce as much (Anaerobic) energy as possible in a very short period 

of time. 

• Distance should be short, in between 30 and 75 meters and the velocity should be max. 

• Can and should be done in all kind of variations including kicking. 

• Improvement 

• in the velocity of the Anaerobic metabolism. 

• level of CP / ATP in the used muscle cells. 

• “neuromuscular” coordination capacity from the muscles. 

• Most of the swimmers like this kind of training. 

• Should and can be done from the beginning of the season. 

• Now a days considered as basic as the AEC work. 

• Should be developed together with increasing the strength. 

• High FR and if possible DPS. 

•Complete recovery and volume depending on the level on which the set is done. 



SPEED N.R. N.R. 6 - 12 

Speed = Work at the highest Velocity , period of time in between 1” and 12” 

•Rest, Speed, every day/workout, S/T/F/RTO, games, warm, relaxed, etc. 



SPEED N.R. N.R. 6 - 12 





SPEED N.R. N.R. 6 - 12 


“The faster you (try) 

to swim the more 

relaxed it should be” 

(100% performance with 90% effort) 




Goal level for international TOP swimmer Aerobic Capacity (AEC). 

AEC – Senior 3000 freestyle Average x 100 Blood lactate 

Men 31.30 – 33.00 1.03 – 1.05 < 4 

Women 34.00 – 35.00 1.08 – 1.10 < 3 

National Team example AEC test results. 

• If you want to know what time an age grouper or junior should swim, 

look at the 1500 in the progresion curve and x 2 + 45”. 



• Goal level for international TOP swimmer Aerobic Power (AEP). 

AEP - Senior 2000 IM Average x 200 Blood lactate 

Men 24.35 – 25.00 2.25 – 2.30 4 - 6 

Women 26.40 – 27.05 2.40 – 2.45 3 - 5 

“Normaly changing the stroke @ 50, but distance swimmers and 400 IM’ers 

can also change, for example, (800 @ 200) + (800 @ 100) + (400 @ 50) 



• Goal level for international TOP swimmer Anaerobic Capacity (ANC) 

ANC - Senior 4 x 50 @3 min. Average x 50 Blood lactate 

Men Fly 24.0 max 

Back 25.5 max 

Breast 28.8 max 

Free 22.8 max 

Women Fly 27.0 max 

Back 29.4 max 

Breast 32.0 max 

Free 26.0 max 



• Goal level for an international TOP swimmer SPEED (SP). 

SPEED- Senior 1 x 25 Time Blood lactate 

Men Fly 10.5 nr 

Back 10.9 nr 

Breast 11.9 nr 

Free 9.8 nr 

BOYB (15 m.) 5.4 nr 

Women Fly 11.7 nr 

Back 12.8 nr 

Breast 13.7 nr 

Free 11.2 nr 

BOYB (15 m.) 6.3 nr


Season Planning 



ONE cycle x year for promising very young age group swimmers 

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. 



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

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) 


1st cycle => (25 m. pool) 


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

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) 

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. 



Season Planning 

4 years cycle 

2010/2011 

% of each intensity zone during a season. 

Dry land example 



To make sure that your swimmers progress from year to 

year and within the season ; 

• Volume before intensity. 

•Work from general to specific, during the years and during each season and 

during each meso cycle. 

• Give each swimmer, or group of swimmers, standard sets, build them up 

during the cycle / season and make them swim at Race Pace (RP) as economic 

as possible. Better slower and perfect than agonic. 

• Increase the volume around 20% each year (age group and junior ) 

• Total fitness, especially girls and even more after 01-01-2010. 

• Increase the strength (relative strength). 

• Work on and improve the Capacities ALWAYS before the Power. 

• Use a battery of tests to control the progression and to help you to evaluate 

what you are doing 


Long Term progresive trainings load related to age and gender 

MEN WOMEN 

HOURS Km. HOURS Km. 

AGE WEEK DRY AGUA YEAR WEEK HOUR AGE WEEK DRY AGUA YEAR WEEK HOUR 

12 15,3 6,5 8,8 730 15,9 1,8 10 9,5 4 5,5 380 8,3 1,5 

13 17,1 7 10,1 950 20,7 2,0 11 13,4 5 8,4 690 15,0 1,8 

14 18,3 7 11,3 1190 25,9 2,3 12 16,1 6 10,1 940 20,4 2,0 

15 18,6 7 11,6 1280 27,8 2,4 13 17,8 7 10,8 1190 25,9 2,4 

15 F 19,8 7 12,8 1500 32,6 2,5 13 F 17,7 6 11,7 1300 28,3 2,4 

16 21 8 13 1410 30,7 2,4 14 20,4 8 12,4 1520 33,0 2,7 

16 F 22,3 7 15,3 1860 40,4 2,6 14 F 20,1 7 13,1 1700 37,0 2,8 

17 22,6 8 14,6 1590 34,6 2,4 15 23,8 9 14,8 1990 43,3 2,9 

17 F 23,9 7 16,9 2280 49,6 2,9 15 F 24 8 16 2200 47,8 3,0 

18 26,7 10 16,7 1900 41,3 2,5 16 26,9 8 18,9 2520 54,8 2,9 

18 F 29 7 22 3000 65,2 3,0 16 F 28 7 21 3000 65,2 3,1 

OBSERVATION: A YEAR CONTAINS TRAINING WEEKS AND 6 (ACTIVE) REST WEEKS.

% 

100 

90 

80 

70 

60 

50 

40 

30 

20 

10 

0 


Development Comparison 

Nervous system 

Hormone 

Balance 

0 2 4 6 8 10 12 14 16 18 20 

Age 

General 

physical 


% 

100 

90 

80 

70 

60 

50 

40 

30 

20 

10 

0 


Influence from physical development on Strength 

Nervous system 

Testosterone 

0 2 4 6 8 10 12 14 16 18 20 

Age 

Muscular 

Development 


Age 

Group 


Gender Calendar Age 

AgeGroup 

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 


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 


Phase 

1 

Fundamental 


No. Training 

sessions x 

week 

Between 

2 and 5 (60’) 

2 Between 

Train Technique 3 and 6 (75’) 

3 

Learn to Train 

4 

Train Racing 

5 

Train for the Top 

Between 

6 and 9 

(90’ – 105’) 

Between 

8 and 10 

(120’) 

Swimming Dry land 

Competitions 

x season 

50 % 50 % 6 

60% 40% 6 

70% 30% 

70% 30% 

Between 10 

and 20 

Between 10 

and 15 

individual individual individual individual 


Phase 

1 

Fundamental 

2 

Train Technique 

3 


3 


4 

Train Racing 

5 



Volume 

x hour 

Volume X week Volume X year Main focus 

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

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

2000 / 3000 10.000/20.000 450 / 900 km. 

2500 / 3500 20.000/30.000 900 / 1500 km. 

3000 / 4000 

♀ 35.ooo/50.000 

♂ 35.000 / 

45.000 

1500 / 2250 

km. 

Technique 

+ AEC 

Technique 

+ AEC 

AEC + ANC 

Ind. Ind. Ind. Ind. 



Phase Competition Events 

1 

Fundamental 

2 


3 

3 


3 


4 

Train Racing 

5 


Local 

Local 

Regional + summer 

National 

National + summer 

International 

National + 

International 

25 + 50 every 

stroke + 100 IM 

50 + 100 every 

stroke + 

100/200IM 

100 + 200 every 

stroke + 200/400 

IM + 400/800 

freestyle 

100 + 200 + 400 

every stroke + 400 

IM + 800/1500 

freestyle 

Main events 

X season 

No 

No 

Summer 

Winter and 

Summer 

Olympic events 2 or 3 X Season 

International Olympic events Ind. 

Main focus 

Complete 

swimmer 

Complete 

swimmer 

Complete 

swimmer 

Middle 

distance 

events 

Main stroke 

+++ events 

Main stroke 

+ event 



Phase Competition Events Qualification Medals 

1 

Fundamental 

2 


3 


3 

Lear n to Train 

4 

Train Racing 

5 


Local 

Local 

Regional + 

summer National 


International 

National + 

International 

25 + 50 every 


50 + 100 every 

stroke + 

100/200IM 

100 + 200 every 

stroke + 200/400 

IM + 400/800 

freestyle 

100 + 200 + 400 


IM + 800/1500 

freestyle 

Everybody Diploma 

Everybody Diploma 

Ranking 

Complete 

swimmer 

Ranking 

Complete 

swimmer 

Age groups 

Age groups 

Olympic events Time Standards Age 

International Olympic events Time Standards All-in 



Phase Competition Events Numbers 

1 

Fundamental 

2 


3 


3 

Lear n to Train 

4 

Train Racing 

5 


Local 

Local 

Regional + 

summer National 


International 

National + 

International 

25 + 50 every 


50 + 100 every 

stroke + 

100/200IM 

100 + 200 every 

stroke + 200/400 

IM + 400/800 

freestyle 

100 + 200 + 400 


IM + 800/1500 

freestyle 

6 to 8 a year 

2 hour sessions 

6 to 8 a year 

2 hour sessions 

10 to 15 a year 

3 hours, 

10 to 20 a year 

3 hours 

Olympic events 10 to 15 a year 

International Olympic events Ind. 

Heats and 

Finals 

Only heats 

Only heats 

Only heats 

Summer 

finals 

Heats and 

Finals 

Heats and 

Finals. 



LTDP progresion in each intensity zone related to age and gender.


To make sure that your swimmers progress from year to year and within the 

season ; 

• Use a battery of tests to control the progression and to help you to evaluate , that 

what you are doing is OK, or should be improved. 

• Do not blame the swimmers or the Swimming Federation for failure and yourself 

for success. YOU ARE THE RESPONSABLE PERSON IN THIS GAME. 

• Give each swimmer, or group of swimmers, standard sets, build them up during the 

cycle / season and make them swim at Race Pace (RP) as economic as possible. 

Better slower and perfect than agonic. 

• Do not over compete. 

• Use “normal” competition as the best training in the world. 

• Do not rest the girls so much. (% body fat). 




season ; 

• Do 3 or 4 weeks of high volume each meso cycle. 

• Do “the peak” of the intensive work before the taper. 

•Teach the swimmers to respect you, by demanding as a standard (very close to) 

perfection (depending on age and years of training) and at the same time teach 

them to be very respectful with each other and themselves. (discipline and self 

discipline) 

• We are above anything educators and we should use swimming as a tool to 

make better persons for the rest of their lives. (example face book) 

• Swimming has to be; athlete centered, coach driven, “board members “+ 

parents supported. 




season ; 

• You can only increase the volume or intensity from the workouts if you 

increase the recovery curcumstances. 

• Be very carefull when you increase the intensity, make sure thta you keep at 

least the aerobic capacities. 

• More volume (?)or mas intensity (?), a better balance between the two (?) 

(Oldbrecht), you need to aply an inteligent structure (!!!), it will always be an 

adventure trying to find new ways of development/improvement. 

• Remember that 1+1 = not always 2 in performance sport- 

• Golden rule: “the goal = 100% performance with 90% effort”.


Try to optimize what you do all the time and don don´t t forget about 

the “fun”………….. 

(flagstaff flagstaff) 


From learn to swim to the Olympics.




• “Coaches are the leaders”, don´t ever forget that, we should work together 

to improve swimming every day a little bit, just like we want our swimmers 

Improve day by day. 

• Club Team �� National Team 

• “Not all old stuff is bad“ , we are going back to real swimming……… = more coaching. 

• “Not all new stuff is amazing” sometimes small changes can really make things change! 

• How can the smaller countries FIGHT against the “almighty” bigger countries 

with a huge population and so much more possibilities to find the “super” talent? 

• You (we) need to have a great plan. 

• (written = booklet or computer) 

• (like women against man)

"The best way to predict your future is to create it." 

Japanese Proverb 

“The best way to predict your future is to create it” 

Japanese Proverb 

pw@svoem.dk wildeboerpaulus@gmail.com

Olympic swimming events. - One

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