From learn to swim to the Olympic Final.

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1 From learn to swim to the Olympic Final. NTC Bellahøj a very seriuos option. Paulus Wildeboer DSU

3 From learn to swim to the Olympic Final. Every passion has its destiny Paulus Wildeboer DSF

4 From learn to swim to the Olympic Final. Paulus Wildeboer DSF

5 From learn to swim to the Olympic Final. A long way to go

From learn to swim to the Olympics Final. Every journey starts with a first step what kind of step should we take? Find out if you have talent and motivation enough!

6 From learn to swim to the Olympics Final. Every journey starts with a first step what kind of step should we take? Find out if you have talent and motivation enough! We can sit down, wait to see what happens.. Year after year We can try to do it with Coaches 2 years We can try by changing Clubs..,(history Club and Coach) We can try in the USA, Australia, French, Japan.. Paulus Wildeboer DSF

7 From learn to swim to the Olympic Final. If that doesn t work, we can blame others for: not telling us what is going on putting the Time Standards to tuff making us train too easy/long/short/heavy/etc. not having enough flexibility. not having enough strength. not knowing how to swim all 5 strokes. not having the right level in kicking. not being able to swim the middle distance or distance events. not being able to swim a decent or just average second part of the race. for being injured. for falling ill. etc. etc. etc. Paulus Wildeboer DSF

8 From learn to swim to the Olympics Final. Doctor to patient... You will have to reduce your sex live about 50%. Patient answers Which 50%? The 50% where I think about sex or The 50% where I talk about it. But, we can also blame ourselves and start to think about how we are going to reach our goal Paulus Wildeboer DSF

9 From learn to swim to the Olympic Final. Wie ééns zonder noodzaak opgeeft waar volhouden geboden is, zal nooit iets tot een goed einde brengen.! If you, only once, give up where persistence is the key to success, you will never be able to finish things reaching max potential. -Mencius, (CHN)

10 From learn to swim to the Olympic Final. I don t know what the key tosuccess is, but the key to failure is trying to please everybody. - Bill Cosby Amerikaans actor, comedian, producer 1937-

12 Paulus Wildeboer DSU

15 From learn to swim to the Olympic Final. First make clear for yourself what youwant to achieve, which depends on your talent, your motivation and working condition. (25 or 50 meter pool / money for Training Camps and international Competitions / Coaches level and experience / Environment / Support Staff / Etc.) You will only succeed, if you set your goals inside your real possibilities. Denmark Qualify for the Olympic Final!! USA or Australia Medalsin the Olympic Games??

Possibilities to win a medal in the Olympic Games.

000 free 100 fly 200 fly 400 medley 1500 free (M)

free 200 medley 4 x 100 medley 4 x 200 free (6)

16 Possibilities to win a medal in the Olympic Games. 50 free 100 free 200 free 400 free 800 free (W) 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 (6) (36) (36) ( ) = Paulus Wildeboer DSF

17 From learn to swim to the Olympic Final. 432 finalists, many repeat around 250 swimmers in the finals. Possibilities to win a medal in the Olympic Games. 50 free 100 free 200 free 400 free 800 free (W) 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 (6) (36) (36) ( ) = Paulus Wildeboer DSF

18 From learn to swim to the Olympic Final. Denmark Qualify for the Olympic Final!! What level / times do we need to reach that Goal? Olympic Final 1000 points table. Estimated final entry time (LINK) Theoretically LTDP progression curve WOMEN / MEN Excel sheet with 1000 points and time table (LINK) Lotte s long term development curve (LINK)

20 From learn to swim to the Olympic Final. Olympic Final might be the Goal, but what about qualifying for Rio de Janeiro 2016? (link I) (link II) Possibilities to win a medal in the Olympic Games. 50 free 100 free 200 free 400 free 800 free (W) 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 (6) (36) (36) ( ) = Paulus Wildeboer DSF

Olympic Cycle planning ( 2008 2012) 1 workout 1 week / micro cycle Aprox.

23 Olympic Cycle planning ( ) 1 workout 1 week / micro cycle Aprox. 16 weeks / Meso cycle One season / Macro cycle 2012 May 11, 2012 Olympic -4 year / season cycle January February March April

25 An Olympic seasonal plan Season plan Meso III Normal training week for a Danish top swimmer, schedule, hours, division of training into dry land/pool etc. LINK Flagstaff 2011, altitude training before Shanghai

Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:00 8:00 6:00 8:00 6:00 8:00

Dry land 6:45-7:30 Dry land 7:30-8:30 Dry land 7:30-9:30 Swimming 7:30-9:30 Swimming

15:45-17:00 Dry land 17:00-19:15 Swimming 15:45-17:00 Dry land 17:00-19:15 Swimming

26 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 6:00 8:00 6:00 8:00 6:00 8:00 6:00 8:00 6:00 8:00 6:45-7:30 Dry land 6:45-7:30 Dry land 6:45-7:30 Dry land 6:45-7:30 Dry land 6:45-7:30 Dry land 7:30-8:30 Dry land 7:30-9:30 Swimming 7:30-9:30 Swimming 7:30-9:45 Swimming 7:30-9:30 Swimming 7:30-9:30 Swimming 8:30-11:00 Swimming 15:45-17:00 Dry land 17:00-19:15 Swimming 15:45-17:00 Dry land 17:00-19:15 Swimming 15:45-17:00 Dry land 17:00-19:15 Swimming 15:45-17:00 Dry land 17:00-19:15 Swimming 30% Dryland 70% Swimming

27 From learn to swim to the Olympics Final. % Development Comparison Nervous system Hormone Balance Age General physical Paulus Wildeboer DSF

28 KILOMETRAJE ANUAL SEGUN : EDAD / SEXO / ESPECIALIDAD KILOMETROS FEMENINOS 50 / 100 / 200 FEMENINOS 400 / 800 / 1500 MASCULINOS 50 / 100 MASCULINOS 200 / 400 MASCULINOS 800 / AÑOS 9 AÑOS 10 AÑOS 11 AÑOS 12 AÑOS 13 AÑOS 14 AÑOS 15 AÑOS 16 AÑOS 17 AÑOS 18 AÑOS FEMENINOS 50 / 100 / FEMENINOS 400 / 800 / MASCULINOS 50 / MASCULINOS 200 / MASCULINOS 800 / A PARTIR DE 17 AÑOS (FEM.) Y 19 AÑOS(MASC.) KILOMETRAJE INDIVIDUAL

29 Training Load expressed in KM / Compared with ideal progression

31 Length related to Events, Semi Finals, Finals and Medals in Beijing 2008.

32 Length related to Events, Semi Finals, Finals and Medals in Beijing 2008.

36 Paulus Wildeboer DSU Wildeboer Video

A Complete Training System. No magic formulas

A Complete Training System. No magic formulas A Complete Training System No magic formulas http://www.y outube.com/ watch?v=abm -D-nzEkM Jeanette Ottesen Shanghai 2011 World Champion 100 freestyle with 53.45 Link 100 freestyle WOMEN Link 100 freestyle