One Season divided in 3 meso cyles

One Season divided in 3 meso cyles 1st meso cycle Aprox 16 weeks Agost December 25 meter pool European or World short course Championships 2nd meso cycle Aprox 16 weeks January March / April 50 meter pool Danish Open ( trials ) 3rd meso cycle Aprox. 16 weeks April July 50 meter pool European, World Championships // OLYMPIC GAMES

3 Mesocycles in one season THREE cycles x year for junior and senior swimmers 15 / 16 weeks each). 1st cycle => (25 m. pool) Dry land and technique (like the two cycle x year/season). 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. 3 x 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 1week. (summer 2 or 3 weeks) 2 cycle => 50 m. pool and qualify for the summer. 3 cycle => 50 m. pool and obtain the best performance from the whole season. (Link) Paulus Wildeboer DSF

Example one meso cycle Link

How to build up / improve AEC From General to specific Land training to swimming From volume to intensity From longer distances to shorter in the aerobic work From drills to complete stroke From IM stroke main stroke From kikcing and pulling complete stroke Examples sets.

How to build up / improve AEC From General to specific Land training to swimming 3 hours of Nordic skiing 3 hours of biking 90 minutes of Skywalk, rowing, aerobics 45 minutes of running Triathlon X 60 minutes of swimming sets 5000 swimming fartlek

How to build up / improve AEC 5000 fartlek 500 1500 1500 1500 500 AE1 DPS 500 X + 8 500 X + 6 500 X + 4 500 X+ 6 500 X+ 4 500 X+ 2 500 X + 4 500 X + 2 500 X X should be 1:08 for Lotte 16/14/12 + 14/12/10 + 12/10/08 Older 100 meter swimmers could do changing @ 300 or 400

How to build up / improve AEC 4000 fartlek 1000 1000 1000 1000 400 X+ 7 400 X+ 6 400 X+ 5 400 X+ 4 300 X +6 300 X +5 300 X +4 300 X +3 200 X + 5 200 X + 4 200 X + 3 200 X + 2 100 X + 3 100 X + 2 100 X + 1 100 X + 0 X should be 1:08 for Lotte 15/14/13 /11 12/ 11/10/8 Older 100 meter swimmers could do kick / pull changing 50% distance

How to build up / improve AEC 4000 fartlek 1000 1000 1000 1000 100 X+ 7 100 X+ 6 100 X+ 5 100 X+ 4 200 X +6 200 X +5 200 X +4 200 X +3 300 X + 5 300 X + 4 300 X + 3 300 X + 2 400 X + 3 400 X + 2 400 X + 1 400 X + 0 X should be 1:08 for Lotte 15/14/13 /11 12/ 11/10/8

How to build up / improve AEC 4000 IM -even pace (intensity) or fartlek 1000 1000 1000 1000 100 Fly 100 Back 100 Breast 100 Free 200 IM 200 IM 200 IM 200 IM 300 Fly 300 Back 300 Breast 300 Free 400 IM 400 IM 400 IM 400 IM

Progression from: Double distance to Race Pace 100 meter event 200 meter event 400 meter event 800/1500 m. event 800 1600 3200 5000 400 800 1600 3200 200 400 800 1600 100 200 400 800 50 100 200/100 400/200 Put in fixed places during the Meso cycles, shows you where you are all the time Show example from 400 IM (link)

Mixed Sets AEC + AEP Some swimmers, mainly female, develop a very good AEC with high volume. That might block the lactate production and makes it difficult for them to accumulate (swim very fast) Introduction of Mixed Sets like for example: 4 X (800 freestyle -AE2 + 200 IM -LC) 8 x (400 freestyle -AE2 + 100 MS LC) These sets grow out to: 3 x {(800 AE2) + (3 x 200 IM VO2 max)} 5x {(400 AE2) + (4 x 100 MS VO2 max)} Also done in combinations from Pulling (AEC) and Kicking (AEP)

How to build / improve ANC max effort in between 20 and 40 seconds. From General to specific Increase strength and Power Land training to swimming Improve technique Increase DPS Improve kick Develop optimal Speed (related to ANC goal time) For example; MEN to swim 23 you need 9.8 in 25 m. WOMEN to swim 25 you need 11.2 in 25 m. Less breathing Higher FR

Set examples; How to build / improve ANC max effort in between 20 and 40 seconds. 2 or 3 X (4 X 30 meter FES or BES) = RP from 100 or faster 2 or 3 X (4 x 35 meter like above) Build up to X 50 2 or 3 X (4 x 50 broken with 10 at 25 meter) 2 or 3 X (3 x 75 broken with 10 at each 25 meter) 8 X 50 MAX = 25 UW + 25 Fly, breath as less as possible. 24 x 50 = 1 x like before + 2 x DPS at AE2 pace Combine Land and Swimming.

Yesterday last news Joint world 100m free champion OttesenGray set a championship record of 25.29, the third best time ever in any suit and a textile world mark. The swim got inside the 25.37 mark at which Therese Alshammar(SWE), world record holder on 25.07, had held the textile standard since last year and took an axe to the winner's previous best of 25.68, a Danish record that Danish sprinter established in heats in Rio 0.01sec inside a national mark set in Rome last June.

Jeanette 2 year standard sets planning Excel sheet Lotte compared to Rebecca Adlington RP sets Excel sheet

110 July 2010 July 2010 July July 2011 2010 100 Anaerobic 90 Aerobic 80 40 36 70 5 stokes less 60 50 60 64 Time 02:03,8 02:04,8 Time/100 01:01,9 01:02,4 Freq 1 45 43 Freq 2 48 45 Lactate 8,2 4,4

Testing General physical condition test Biomechanical stroke analyze Specific physical condition test ANC test on land Blood analyze before (and after) altitude camp Body composition Competition analyze

Testing General physical condition test 2 x season Beginning (4th or 5th week) first meso cycle Beginning third meso cycle Body composition Muscular Strenght Oxygen transport

General Test 1 yearchange MEN 03-05-11 19-05-10 "10" Body comp Height, cm 187 187 195 ving span, cm 196 196 205 Fat free mass, kg 73,9 72,0 82,7 % of body fat 10,4 11,3 10 Muscular system CMJ explosive power legs, cm 0,40 0,36 S=,50/M=,30/D=,35 Isom. strenght abdomen, kg/kg BW 1,33 1,22 1,40 Isom. strenght back, kg/kg BW 1,18 1,09 1,60 Isom. strenght pull, kg/kg BW 0,7 0,6 0,75 Oxygen transport Vo2maks, l/min 5,49 5,30 6,20 Kondital, ml/min/kg 66,5 65,4 80,0 Fitness tal, ml/min/kg^0,73 219 214 260 Body comp 0 1 2 3 4 5 6 7 8 9 10 6,6 7,2 03-05-11 19-05-10 Muscular system 5,2 6,5 Oxygen transport 4,1 4,8 Total 5,4 6,3

General Test 1 yearchangewomen 04-05-11 19-05-10 "10" Body comp Height, cm 177 176 180 ving span, cm 182 181 190 Fat free mass, kg 51,7 51,2 58,9 % of body fat 21,7 21,9 18 Muscular system CMJ explosive power legs, cm 0,30 0,28 S=,45/M=,35/D=,30 Isom. strenght abdomen, kg/kg BW 1,13 1,05 1,30 Isom. strenght back, kg/kg BW 1,09 1,05 1,50 Isom. strenght pull, kg/kg BW 0,6 0,5 0,70 Oxygen transport Vo2maks, l/min 3,63 3,44 4,50 Kondital, ml/min/kg 55,0 52,5 70,0 Fitness tal, ml/min/kg^0,73 171 162 210 Body comp 0 1 2 3 4 5 6 7 8 9 10 6,7 6,5 04-05-11 19-05-10 Muscular system 4,5 5,8 Oxygen transport 3,4 4,5 Total 5,0 5,8

JeanetteOttesen 2 yearschange 0 1 2 3 4 5 6 7 8 9 10 Body comp Height, cm ving span, cm Fat free mass, kg % of body fat 04-05-11 28-04-09 Muscular system CMJ explosive power legs, cm Isom. strenght abdomen, kg/kg BW Isom. strenght back, kg/kg BW Isom. strenght pull, kg/kg BW Oxygen transport Vo2maks, l/min Kondital, ml/min/kg Fitness tal, ml/min/kg^0,73

Testing Biomechanical stroke analyze 2 x season (1st and 3rd meso cycle) During Altitude Traning Camp, after adaption. Lotte Friis Jeanette Ottesen

Testing Specific physical condition test 2 days AM & PM Step Test 10 x 200 Speed Test 3 x 25 Swim / Kick / Pull Swim index Test 10 x 50 progressive, Time/FR AEC test, so called distance test 3000 or 5000

Step Test 10 x 200 2 weeks before and 2 weeks after Altitude 6 steps 5 in the AM and 1 in the PM or Competition Used to calculate training intensities Used to evaluate the work that has been done Used to compare with previous test / cycles / seasons

Step Test 10 x 200 10 x 200 STEP TEST: AM 3 x 200 with 10" rest, even split, control Heart Rate at arrival and lactate within 1 minute. 2 x 200 with 30" rest, even split, control Heart Rate at arrival and lactate within 1 minute. 2 x 200 with 60" rest, even split, control Heart Rate at arrival and lactate within 2 minute. 1 x 200, trying to even split, control HR at arrival and lactato in between 120" and 180". 1 x 200, trying to even split, control HR at arrival and lactate at 180". PM 1 x 200 with 30" at 100, trying to be close to P.B., lactate in between 180" and 300".

Energy System Duration Aerobic / Anaerobic Energy Source ATP + CP 1 to4 (SP) 4 to 20 (SP) Anaerobic Alactic Muscle ATP Stores Muscle ATP & CP Stores Anaerobic Lactic Acid Aerobic 20 to 40 (ANC) 40 to 120 (ANP) 120 to 2400 (AEP) 2400 to 6000 + (AEC) Anaerobic Aerobic Muscle ATP, CP & Glucogen Stores Muscle Glycogen & Lactid Acid Muscle Glycogen and Fatty Acids

Step Test results before and after Altitude sept / oct 2011 JeanetteOttesen 16 Before Leadville/Flagstaff 15-09-2011 After Leadville/Flagstaff 03-11-2011 Current 01-03-2012 14 12 10 8 Mmol/l 6 4 2 80 77 74 71 68 65 0 62 Time pr 100m

Step Test results before and after Altitude sept / oct 2011 LotteFriis 10 Before Leadville/Flagstaff 15-09-2011 After Leadville/Flagstaff 03-11-2011 Current 01-03-2012 8 6 Mmol/l 4 2 77 74 71 Time pr 100m 68 65 0 62

Step Test results before and after Altitude sept / oct 2011 LotteFriis Stroke rate (st/min) M/cycle 50 48 Before Leadville/Flagstaff 15-09-2011 After Leadville/Flagstaff 03-11-2011 Current 01-03-2012 2,50 46 44 2,30 42 40 38 2,10 36 34 32 77 74 71 68 65 62 1,90 77 74 71 68 65 62 Time pr 100m Time pr 100m

Step Test results before and after Altitude sept / oct 2011 LotteFriis Stroke index 3,80 3,60 3,40 3,20 77 74 71 68 65 3,00 62 Time pr 100m

Long Term Step Test results 2009/2010/2011 Lactate curve LotteFriis 10,00 28-05-2009 06-10-2010 08-03-2011 03-11-2011 Current 01-03-2012 8,00 6,00 Mmol/l 4,00 2,00 77 74 71 68 65 0,00 62 Time pr 100m

Long Term Step Test results 2009/2010/2011 HeartRatecurve LotteFriis 190 180 170 160 150 Bts / min 140 130 77 74 71 68 65 120 62 Time pr 100m

Long Term Step Test results 2009/2010/2011 SwimIndexcurve LotteFriis Stroke index 3,60 3,40 3,20 3,00 77 74 71 68 65 2,80 62 Time pr 100m

From learn to swim to the Olympic Final. 14 TEST Step test PROGRESIVO 10 x 200 done ( 8 as X 3100 / 2,/ 82 X / 200 1 / 1, 5 / X 1. 400.) LACTATO M.MOL/L. MODELO EJEMPLAR 13 12 11 10 9 8 7 6 5 4 3 2 1 0 ZONA 1 ZONA 2 ZONA 3 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. PROGRESION EN ZONA 1 MEJORAR TRABAJO AEL y AEM. //// ZONA 2 MEJORAR TRABAJO AEI Y FUERZ //// ZONA 3 MEJORAR TRABAJO ANLA Y FUERZA MAX. TEST INICIAL META Progression in Zone 1 AEC work / Volume Progression in Zone 2 AEP (ANP) work / Intensity Progression in Zone 3 ANC (ANP) work / Very intensive but short Paulus Wildeboer DSF

From learn to swim to the Olympics. Lactate 3 m.mol Lactate 6 m.mol Lactate TEST Step test PROGRESIVO 10 x 200 done ( 8 as X 3100 / 2,/ 82 X / 200 1 / 1, 5 / X 1. 400.) Max Women % off the goal example % off the goal example MODELO EJEMPLAR LACTATO M.MOL/L. 14 Distance 91% 2:11.8 95% 2:06.3 10 m.mol 13 12 Middle distance 90% 2:13.3 94% 2:07.6 12 m.mol 11 10 Sprint + Fly 88% 2:16.3 93% 2:09.0 14 m.mol 9 8 7 ZONA 3 6 Men % off the goal example % off the goal example 2:00.0 5 4 3 ZONA 1 ZONA 2 Distance 90% 2:13.3 94% 2:07.6 12 m.mol 2 TEST INICIAL Middle 1distance 88% 2:16.3 93% 2:09.0 15 m.mol 0 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 Sprint + Fly 85% VELOCIDAD 2:21.1M./SEC. 91% 2:11.8 17 m.mol PROGRESION EN ZONA 1 MEJORAR TRABAJO AEL y AEM. //// ZONA 2 MEJORAR TRABAJO AEI Y FUERZ //// ZONA 3 MEJORAR TRABAJO ANLA Y FUERZA MAX. META Progression in Zone 1 AEC work / Volume Progression in Zone 2 AEP (ANP) work / Intensity Progression in Zone 3 ANC (ANP) work / Very intensive but short Paulus Wildeboer DSF

Calculating Individual Training Pace (in each training zone)

AEC Test / Distance Test 2 weeks before and 2 weeks after Altitude 3000 or 5000 at even pace (no sprinting) Time + Splits + FR + Lactate at arrival Used to evaluate the AEC work that has been done Used to compare with previous test / cycles / seasons Gives very relyable information about AEC

AEC Test / Distance Test Long term progression from Lotte Friis 5000 (link) 3000 (link) Alternative for older 100 meter swimmers 12 x 200/30 = 4 Swim + 4 Kick + 4 Pullat Lactate 3 pace (link)

Testing ANC test on land 30 MAX effort in different exercises Point system Number of repetitions X difficulty Lactate after exercises with the highest accumulation. Some examples (link)

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