A Complete Training System. No magic formulas

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3 A Complete Training System No magic formulas

4 outube.com/ watch?v=abm -D-nzEkM Jeanette Ottesen Shanghai 2011 World Champion 100 freestyle with 53.45

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6 Link 100 freestyle WOMEN Link 100 freestyle MEN

7 LotteFriis World Champion Rome freestyle gold with 8:15.92 Shanghai freestyle 15:

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9 SwimmersI trainin thentc in Denmark

10 RikkeMøllerPedersen European Record holder 100 and 200 breast (25) 1:04.21 and 2:16.66 (suits)

11 Aschwin Wildeboer 25 m. pool 50 m. pool 50 backstroke backstroke backstroke 1: :54.92

12 JakobAndkjaer Melbourne rd 50 fly with 23.56

13 Pernille Blume Born Freestyle 0:54.06 Final in Shanghai x 100 Freestyle Olympic Qualifyer 100 Freestyle

14 Mads Glaesner Dubai 2010 (25 m. pool) 2nd 1500 freestyle with 14:29.52 After 5 years in the NTC moved to UCLA and trains mostly with Oussama Mellouli / David Salo

15 Mie Nielsen Born Backstroke 0:59.69 Mainly trains in her Club in Aalborg with coach Eyleifur Jóhannesson p?page=rankingdetail&clubid=1&gende r=2&season=2012&agegroup=15_16&st roke=0&course=scm

16 Pal Joensen(Faroe Islands / DEN) Shanghai th 1500 freestyle with 14: ia.com/en/map/fo/ Joins us now, the last half year on all the training camps, together with his coach Jon Bjarnason

17 From MetteJacobsen to Medals World Championships (50) 2011 Shanghai Point score + number of finalists Shanghai 2011 Medals European Championships (25) 2011 Szczecin Paulus Wildeboer DSF

18 Mads Glaesner misses the gold medal in the 1500 freestyle by 0.07 seconds 14:29.81 Gold and 14:29.88 Silver Jeanette Ottesen misses the Gold medal in the 100 freestyle by 0.11 seconds Gold and Silver. Jeanette Ottesen,misses the Gold medal in the 50 freestyle by 0.10 seconds Gold and Silver. Aschwin Wildeboer misses the Gold medal in the 100 backstroke by 0.18 sec Gold and Silver. RikkeM. Pedersenmisses the Gold medal in the 100 breaststroke by 0.02 sec. 1:05.19 Gold and 1:05.21 Silver. LotteFriismisses the World Record in the 800 freestyle by 0.24 seconds 8:04.53 World Record and 8:04.77 Textil WR. So in less than a second, 0,72.. we loose 5 Gold medals in the European Championships and we miss a WR in the Duel in the Pool.

19 1GWpE&feature=related 6bjADic

20 Same philosophy in LTDP, every season and every meso cycle From Capacity to Power From Middle Distance to Main Distance From IM to Main Stroke From Technique drills to Complete Stroke From Land Training to Swimming

21 Land Training Competition skills 1 6 Performance Technique 2 5 AE + AN Power 3 4 Speed AE + AM Capacity

22 Body position Streamline Cordination 1 UW kicking Natural relaxed Technique 2 Stroke DPS & K Start 3 FR Others Turn Finish

23 SPEED Genetics Strength + Speed Power Technique increases in importance when Speed / velocity increases Breathing Training for swimmers every day... Competition Neuro muscular system

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25 SPEED, how to improve and to use it? Power on land and in the water (resisted) Short distances / duration ( around 10 ) Enough rest interval, Speed above volume Assisted Speed (neuro muscular, streamline, fun) UW speed, increasingly important Start, Turn, Finish (mixed with AEC work)

26 85 % swimmer + 15 % coaching It depends on the swimmer How much can we change, improve. Fidel Castro: Sprinters are born and Distance atheletes are made Jeanette 90 / 10, but... Lotte 70 / 30, and... Speed and Competition skills are very geneticelly determened... VO2 max can improve around 16% How to improve the Aerobic and Anaerobic Capacities and Power

27 From learn to swim to the Olympic Final. lactate HR = bbm Capacity Power % Total Volume Recovery hours AE 0 (rec.) 5% -10% AE 1 < AEC 20% -30% 6 12 AE AEC 20% - 30% 6-12 AE AEC 20% - 30% 6-12 AT AEP 2% -4% LC AEP Ind VO2MAX AEP or ANP Ind AN TOL max ANP 1% AN PROD MAX MAX ANC Ind SPEED N.R. N.R. SP 2% -3% 6-12 Paulus Wildeboer DSF

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32 Capacity and Power (model = copy right Clive Rusthon / 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. Paulus Wildeboer DSF

33 From learn to swim to the Olympics Both for swimmers as well as for coaches STRENGHT POWER SPEED --TECHNIQUE AEC - AEP - ANP - ANC Paulus Wildeboer DSF

34 From learn to swim to the Olympics Both for swimmers as well as for coaches STRENGHT POWER SPEED --TECHNIQUE AEC - AEP - ANP - ANC Paulus Wildeboer DSF

35 AEC ANC

36 Interaction from Capacity and Power When AEC and ANC have a good balance, they work (very) positive on the Power; When AEC dominates, it works negative on the ANP (Cannot swim a fast enough first 50 or 100 from a race need to do more ANC work). When ANC dominates, it works negative on the AEP (Cannot swim the second part of a race fast/good enough (need to do more AEC)

37 Interaction from Capacity and Power When AEP and ANP are over trained, they work negative on the capacities; AEP works negative on the ANC (not being able to swim a fast 100 and or 50) ANP works negative on the AEC (not being able to swim the second part of the race fast/good enough)

38 Balance between AEC and ANC How to show and to motivate the swimmers and the Club Coaches. Interactive Excel sheet Lars Johansen.

39 How can we increase substrate transport to (and from) the Muscle cells.

40 1 Deposit Blood Muscle Stroke Volume (Systolic) + Capillarization 2 Volume (even pace) Short rest interval Long distance Increase Heart Rate eart_rate_zone_calculator_abcc_b cf.html High Intensity Low Volume Aerobic exercise 3 Erythrocytes Red blood cells Altitude Trainng Long Rest interval Iron Vitamin e B12

41 Hemoglobin mass, % change Leadville 3000 m Flagstaff 2100 m Leadville+Flagstaff and tent Flagstaff VI KÆMPER FOR GULD TIL DANMARK / 46

42 Breathing test We want to measure the effect of low concentration of oxygen on the oxygen transport capacity of the athletes. In the human body oxygen is bound to hemoglobin. As each hemoglobinmolecule has a fixed biding capacity the way to enhance the total transport capacity is to enhance the amount of hemoglobin. As the concentration of hemoglobinwill vary according to hydration, the best way to get an accurate quantification is to measure the total amount of hemoglobin this is done by a simple breathing test using Carbon Monoxide as a marker. (CO binds 250 times better to hemoglobin than oxygen).

43 (link) Olympic Cycle planning ( ) 1 workout 1 week / micro cycle Aprox. 16 weeks / Meso cycle One season / Macro cycle 2011 January 19, 2011 Olympic -4 year / season cycle January February March April