long-term training in swimming genadijus sokolovas, ph.d., senior physiologist global sport...

Long-Term Training in SwimmingLong-Term Training in Swimming

Genadijus Sokolovas, Ph.D., Senior PhysiologistGenadijus Sokolovas, Ph.D., Senior Physiologist

Global Sport Technology, Inc, Global Sport Technology, Inc, www.globsport.org

http://www.globsport.org/

Top-100 StudyTop-100 Study The purpose of this study was to investigate The purpose of this study was to investigate

the performances of elite level swimmers the performances of elite level swimmers based on the USA Swimming’s All-Time Top based on the USA Swimming’s All-Time Top 100 times. 100 times.

May early high-level performances limit a May early high-level performances limit a swimmer’s progression later in his/her swimmer’s progression later in his/her career? career?

MethodsMethods Analysis of USA Swimming’s All-Time Top Analysis of USA Swimming’s All-Time Top

100 age group times by girls and boys. 100 age group times by girls and boys.

Five age groups: 10-under, 11-12, 13-14, Five age groups: 10-under, 11-12, 13-14, 15-16, and 17-18. 15-16, and 17-18.

Swimming events: 100, 200, and 500 Swimming events: 100, 200, and 500 freestyle; 100 and 200 backstroke; 100 freestyle; 100 and 200 backstroke; 100 and 200 breaststroke; 100 and 200 and 200 breaststroke; 100 and 200 butterfly; and the 200 individual medley. butterfly; and the 200 individual medley.

Calculating the percent of participation.Calculating the percent of participation.

Participation at USA All-Time Top 100 in All Participation at USA All-Time Top 100 in All Events at Age 17-18 (Females)Events at Age 17-18 (Females)

Top 100

Age 17-18

Top 100

Age 17-18

Top 100

Age 10 & under

Top 100

Age 10 & under

Top 100

Age 11-12

Top 100

Age 11-12

Top 100

Age 13-14

Top 100

Age 13-14

Top 100

Age 15-16

Top 100

Age 15-16

10.3%

20.3%

36.9%

49.7%

Participation for USA All-Time Top 100 in Participation for USA All-Time Top 100 in 100 Freestyle at Age 17-18 (Males)100 Freestyle at Age 17-18 (Males)

Top 100

Age 17-18

Top 100

Age 17-18

Top 100

Age 10 & under

Top 100

Age 10 & under

Top 100

Age 11-12

Top 100

Age 11-12

Top 100

Age 13-14

Top 100

Age 13-14

Top 100

Age 15-16

Top 100

Age 15-16

13.2%

12.6%

31.1%

53.5%

Freestyle Events for GirlsFreestyle Events for Girls

Girls

0

20

40

60

80

100

10 and

under

11-12 13-14 15-16 17-18

Age, years

100 Free

200 Free

500 Free

Backstroke and Breaststroke Backstroke and Breaststroke Events for GirlsEvents for Girls

Girls

0

20

40

60

80

100

10 and

under

11-12 13-14 15-16 17-18

Age, years

100 Back

200 Back

100 Breast

200 Breast

Age 15-16 vs 17-18Age 15-16 vs 17-18

There is still a low number of elite There is still a low number of elite swimmers at age 15-16 for girls and boys. swimmers at age 15-16 for girls and boys.

About half of the elite swimmers in the Top About half of the elite swimmers in the Top 100 at age 17-18 were new swimmers 100 at age 17-18 were new swimmers who were never ranked in the Top 100 at who were never ranked in the Top 100 at any age. any age.

This statistics shows that most of the This statistics shows that most of the future elite swimmers swim under Top 100 future elite swimmers swim under Top 100 times until age 15-16. times until age 15-16.

Females vs MalesFemales vs Males

There is a small difference between elite There is a small difference between elite female and male freestyle swimmers at age female and male freestyle swimmers at age 11-12 and 13-14, where it appears that 11-12 and 13-14, where it appears that higher numbers of female freestylers were higher numbers of female freestylers were ranked in the Top 100. ranked in the Top 100.

Higher numbers for females may be related Higher numbers for females may be related to earlier biological maturation in girls. to earlier biological maturation in girls.

Selection of Main Event by FemalesSelection of Main Event by Females

51.6% of elite female swimmers are listed in 51.6% of elite female swimmers are listed in other events at age 10 and under. other events at age 10 and under.

This number decreases with age and This number decreases with age and reaches 37.9%, 26.6% and 24.9% at age reaches 37.9%, 26.6% and 24.9% at age 11-12, 13-14 and 15-16, respectively. 11-12, 13-14 and 15-16, respectively.

Most of elite female swimmers select their Most of elite female swimmers select their event at age 13-14. event at age 13-14.

Selection of Main Event by MalesSelection of Main Event by Males

69.6% of elite male swimmers are listed in 69.6% of elite male swimmers are listed in other events at age 10 and under. other events at age 10 and under.

This number decreases with age and This number decreases with age and reaches 55.6%, 40.8% and 26.7% at age reaches 55.6%, 40.8% and 26.7% at age 11-12, 13-14 and 15-16, respectively. 11-12, 13-14 and 15-16, respectively.

The elite male swimmers select their events The elite male swimmers select their events at age 15-16 or about 2 years later than elite at age 15-16 or about 2 years later than elite female swimmers. female swimmers.

Conclusion 1Conclusion 1

A small number of elite swimmers from the A small number of elite swimmers from the Top 100 at age 17-18 were ranked in the Top 100 at age 17-18 were ranked in the Top 100 at a younger age. Typically, a little Top 100 at a younger age. Typically, a little over 10 % were ranked as a 10-under, less over 10 % were ranked as a 10-under, less than 20% as a 11-12 year old, a little over than 20% as a 11-12 year old, a little over 30% as a 13-14 year old, and about 50% as 30% as a 13-14 year old, and about 50% as a 15-16 year old. a 15-16 year old.


The analysis shows that most of elite level The analysis shows that most of elite level swimmers were unknown at young ages. swimmers were unknown at young ages. About a half of elite swimmers at Top 100 at About a half of elite swimmers at Top 100 at age 17-18 are new swimmers, which never age 17-18 are new swimmers, which never were listed at Top 100 at any age. Most of were listed at Top 100 at any age. Most of future elite swimmers swim slower than age future elite swimmers swim slower than age group champions, especially at ages until group champions, especially at ages until 15-16 years. 15-16 years.


Many participants ranked in the Top 100 as Many participants ranked in the Top 100 as age groupers are not present in the Top 100 age groupers are not present in the Top 100 as they become an elite swimmer in the 17-as they become an elite swimmer in the 17-18 age group. It may be related to their early 18 age group. It may be related to their early biological maturation and/or a high training biological maturation and/or a high training volume and intensities at a young age. volume and intensities at a young age.


Elite level swimmers change their events Elite level swimmers change their events during long-term training. Elite female during long-term training. Elite female swimmers tend to change their events until swimmers tend to change their events until the age of 13-14. Elite male swimmers tend the age of 13-14. Elite male swimmers tend to change their events until the age of 15-to change their events until the age of 15-16. 16.

What is the Goal in Career What is the Goal in Career Training?Training?

1616

Best performance: Best performance: - 10 & under?- 10 & under?- 11-12?- 11-12?- 13-14?- 13-14?- 15-16?- 15-16?- 17-18?- 17-18?- at the age of peak - at the age of peak

performance potential!performance potential!

1717

Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Freestyle)History (Freestyle)

Event Men (years) Women (years)

50 FR 24.8 ± 2.7 25.3 ± 7.0

100 FR 25.3 ± 3.7 24.6 ± 6.7

200 FR 22.6 ± 2.1 20.8 ± 2.4

400 FR 22.1 ± 2.4 20.0 ± 2.1

1500/800 FR 21.3 ± 2.0 20.1 ± 2.6

1818

Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Backstroke & Breaststroke)History (Backstroke & Breaststroke)


BACKSTROKE

100 BK 23.9 ± 1.7 21.9 ± 3.6

200 BK 23.1 ± 2.2 20.8 ± 3.7

BREASTSTROKE

100 BR 25.4 ± 2.5 21.3 ± 3.9

200 BR 23.6 ± 2.6 21.5 ± 3.3

1919

Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Butterfly & IM)History (Butterfly & IM)


FLY

100 FL 24.8 ± 3.0 25.1 ± 4.4

200 FL 23.5 ± 1.6 22.4 ± 4.6

IM

200 IM 23.2 ± 1.1 20.5 ± 2.9

400 IM 22.9 ± 2.3 19.6 ± 2.7

Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Male, Free)History (Male, Free)

Average Age of Ten Best Swimmers in Average Age of Ten Best Swimmers in History (Female, Free)History (Female, Free)

Swimming Performance Swimming Performance ProgressionProgression

2222

1

1.2

1.4

1.6

1.8

2

9 11 13 15 17 19 21 23

Age (years)

V (

m/s

)

10 best swimmers

Elite level swimmer 1

Elite level swimmer 2

Swimming Performance Swimming Performance Progression in Career TrainingProgression in Career Training

2323

PERFORMANCE PROGRESSION FOR 100 FREE MEN (LC)

0:52.15

0:48.930:49.180:49.02

0:49.73

0:53.400:54.63

0:55.550:57.30

1:00.13

1:11.20

00:46

00:50

00:54

00:59

01:03

01:07

01:12

11 12 13 14 15 16 17 18 19 20 21 22

YEARS

TIM

E

Elite level swimmer A

Elite level swimmer B

Elite level swimmer C


Peak Performance / Performance at age 11Peak Performance / Performance at age 11

For Females – 0.71-0.89 (71-89%)For Females – 0.71-0.89 (71-89%)

For Males – 0.61-0.79 (61-79%)For Males – 0.61-0.79 (61-79%)

2424


2525

WINDOWS FOR PERFORMANCE PROGRESSION

11 12 13 14 15 16 17 18 19 20 21 22 23YEARS

TIM

E

Lower level

Upper level

Peak performance timePeak performance time

Time at age 11Time at age 11

Ratios:

Male - 0.61-0.79 (61-79%)

Female - 0.71-0.89 (71-89%)

Ratios:

Male - 0.61-0.79 (61-79%)

Female - 0.71-0.89 (71-89%)

Optimal Swimming Performance Optimal Swimming Performance ProgressionProgression

2626

WINDOWS FOR 100 FREE MEN (LC)

0:57.31

0:54.990:53.23

0:51.870:50.80 0:49.95 0:49.280:48.74

1:01.70

0:58.99

0:56.850:55.13

0:53.720:52.57

0:51.62 0:50.83 0:50.16 0:49.61 0:49.140:48.74

1:00.41

1:04.67

1:10.65

1:19.90

00:45

00:49

00:54

00:58

01:02

01:07

01:11

01:15

01:19

11 12 13 14 15 16 17 18 19 20 21 22YEARS

TIM

E

Lower levelLower level

Upper levelUpper level


2727


0:57.31

0:54.990:53.23

0:51.870:50.80

0:49.950:49.28 0:48.74

1:01.70

0:58.99

0:56.850:55.13

0:53.720:52.57

0:51.620:50.83 0:50.16 0:49.61 0:49.14 0:48.74

1:00.41

1:04.67

1:10.65

1:19.90

00:45

00:49

00:54

00:58

01:02

01:07

01:11

01:15

01:19

11 12 13 14 15 16 17 18 19 20 21 22YEARS

TIM

E

Lower level

Upper level

Sub-elite levelswimmer


2828


0:57.31

0:54.990:53.23

0:51.870:50.80

0:49.95 0:49.28 0:48.74

1:01.70

0:58.99

0:56.850:55.13

0:53.720:52.57

0:51.62 0:50.83 0:50.16 0:49.61 0:49.14 0:48.74

1:00.41

1:04.67

1:10.65

1:19.90

00:46

00:50

00:54

00:59

01:03

01:07

01:12

01:16

01:20

11 12 13 14 15 16 17 18 19 20 21 22YEARS

TIM

E

Lower level

Upper level

Elite level swimmer

Performance Progression ModelPerformance Progression Model

2929

DATE Age

Optimal Progression,

Sec. Time, Min., Sec. Upper Level Lower Level11 79.00 1:19 71.89 86.11

CURRENT PERFORMANCE 12 70.16 1:10.16 65.91 74.09NAME 13 64.34 1:4.34 61.70 66.66LAST NAME 14 60.29 1:0.29 58.62 61.71AGE 11 15 57.37 0:57.37 56.30 58.25GENDER M 16 55.21 0:55.21 54.53 55.75STROKE Free 17 53.58 0:53.58 53.16 53.91DISTANCE 100 18 52.33 0:52.33 52.08 52.51TIME, Sec. 79 19 51.36 0:51.36 51.23 51.45

20 50.60 0:50.6 50.55 50.64

GOAL 21 50.00 0:50 50.00 50.00AGE 21TIME 50

Performance Progression ModelPerformance Progression Model

3030

Forecast of performances progression in career training

79.00

57.37

53.5851.36 50.00

64.34

50.6052.33

55.21

60.29

70.16

50.00

55.00

60.00

65.00

70.00

75.00

80.00

85.00

10 12 14 16 18 20

Years

Tim

e

Optimal Progression,Sec.

Upper Level

Lower Level

3131

Duration of Career TrainingDuration of Career Training

Age at the Beginning of Career Training

Age at the Beginning of Career Training

Age at Peak Performances

Age at Peak Performances

Maintenance of High Performances

Maintenance of High Performances

“Time Reserve”to prepare eachswimmer to achievetheir individualmaximum potential

Duration of Career TrainingDuration of Career Training

Age at the Beginning Age at the Beginning of Career Trainingof Career Training

6-8 years6-8 years

Age at Peak Age at Peak PerformancePerformance

18-25 years depending 18-25 years depending on gender, distance on gender, distance orientation and rate of orientation and rate of individual maturationindividual maturation

“Time Reserve” - 10-19 years!!!

3333

““Time Reserve” for Men Time Reserve” for Men (Freestyle)(Freestyle)

16.8

17.3

14.6

14.1

13.3

1 3 5 7 9 11 13 15 17

50 m Free

100 m Free

200 m Free

400 m Free

1500 m Free

Years

3434

““Time Reserve” for Women Time Reserve” for Women (Freestyle)(Freestyle)

17.3

16.6

12.8

12

12.1

1 3 5 7 9 11 13 15 17

50 m Free

100 m Free

200 m Free

400 m Free

800 m Free

Years

3535

Stages of Biological Stages of Biological MaturationMaturation

Early Childhood and Prepuberty Early Childhood and Prepuberty – Girls - until 11 years, Boys - until 12 yearsGirls - until 11 years, Boys - until 12 years

PubertyPuberty– Girls - 11-14 years, Boys - 12-15 yearsGirls - 11-14 years, Boys - 12-15 years

PostpubertyPostpuberty– Girls - after 15 years, Boys - after 16 yearsGirls - after 15 years, Boys - after 16 years

EARLY CHILDHOODEARLY CHILDHOOD

Age 4-6: Age 4-6: – Kids don’t have good postural and balance skills Kids don’t have good postural and balance skills – Very short attention spansVery short attention spans– Imprecise eye movementImprecise eye movement– There is no advantage to begin swimming at There is no advantage to begin swimming at

this agethis age

CHILDHOODCHILDHOOD

Age 6-9:Age 6-9:– Improved postural and balance skills Improved postural and balance skills – Good age to begin organized swimming Good age to begin organized swimming

practicespractices– Longer attention spans, but still isn’t long Longer attention spans, but still isn’t long

enough to focus on long explanationenough to focus on long explanation– More precise eye movementMore precise eye movement– Simple swimming drillsSimple swimming drills– Difficulty to accomplish complex skillsDifficulty to accomplish complex skills

PREPUBERTYPREPUBERTY

Age 10-12: Age 10-12: Good postural and balance skills Good postural and balance skills Growth in extremities and long bonesGrowth in extremities and long bones Maturational differences between genders and Maturational differences between genders and

early/late maturersearly/late maturers Easy to learn advanced swimming techniqueEasy to learn advanced swimming technique Complex swimming and synchro drills Complex swimming and synchro drills

PUBERTYPUBERTY

Age 12-17:Age 12-17:– Improved attention and decision making skillsImproved attention and decision making skills– Rapid growth and development (sensitive Rapid growth and development (sensitive

period). Decrease in strength and power period). Decrease in strength and power because of rapid growth. because of rapid growth.

– Improved aerobic capacityImproved aerobic capacity– Deterioration in postural and balance skills (it is Deterioration in postural and balance skills (it is

important to continue working on swimming important to continue working on swimming skills at this age)skills at this age)

– Greater potential of skeletal-muscular injuriesGreater potential of skeletal-muscular injuries

POSTPUBERTYPOSTPUBERTY

Age 16-19:Age 16-19:– Appreciation of variety in training and swimming Appreciation of variety in training and swimming

setssets– Improvements in racing skillsImprovements in racing skills– Increased muscle mass and tolerance to the Increased muscle mass and tolerance to the

high-intensity work (anaerobic capacity) high-intensity work (anaerobic capacity) – Increased sprinting ability (strength and power)Increased sprinting ability (strength and power)– Improved cardio-vascular system Improved cardio-vascular system

4141

Sensitive Periods of Sensitive Periods of DevelopmentDevelopment

Physical characteristics and physiological systems Physical characteristics and physiological systems develop at different rates during maturation.develop at different rates during maturation.

During the adolescent growth spurt many During the adolescent growth spurt many parameters show accelerated growth size and parameters show accelerated growth size and strength.strength.

These accelerated phases of development are These accelerated phases of development are called “sensitive periods” and represent the fastest called “sensitive periods” and represent the fastest rate of development.rate of development.

4242

Anthropometric Parameters in Career Anthropometric Parameters in Career Training (Swimmers)Training (Swimmers)

140

145

150

155

160

165

170

175

180

185

190

10 12 14 16 18Age, years

He

igh

t, c

m .

Males

Females

“Sensitive Periods”“Sensitive Periods”

Timakova T.S., 1985Timakova T.S., 1985

4343

0

1

2

3

4

5

6

7

8

9

10

9 11 13 15 17 19Age, years

Males

Females

Changes in Height GainChanges in Height Gain

Initiation of Adolescent

Spurt (Prepuberty)


Spurt (Prepuberty)

Peak Height Velocity (Puberty)Peak Height Velocity (Puberty)

Deceleration

(Postpuberty)

Deceleration

(Postpuberty)

4444

0

1

2

3

4

5

6

7

8

9

10

9 11 13 15 17 19Age, years

WG

, kg

/yr

Males

Females

Changes in Weight GainChanges in Weight Gain

Peak Weight Velocity (Puberty)Peak Weight Velocity (Puberty)

Deceleration

(Postpuberty)

Deceleration

(Postpuberty)Initiation of Adolescent

Spurt (Prepuberty)


Spurt (Prepuberty)

4545

1750

2000

2250

2500

2750

3000

3250

3500

3750

4000

4250

4500

Vo2

(m

l/m

in)

8 10 12 14 16 18 20

Age (yrs)

Vo2 max in Young Male Athletes

Baxter-Jones et al. (1993)

Murase et al. (1981)

Daniels et al. (1978)

Cunningham et al. (1987)

“Sensitive Period”“Sensitive Period”

4646

Changes in Aerobic Capacity Gain Changes in Aerobic Capacity Gain (Males)(Males)

0

0.2

0.4

0.6

0.8

1

1.2

1.4

1.6

1.8

11 12 13 14 15 16 17Age

Par

amet

ers

VO2 max

O2 debt

Vital Capacity

Kashkin A.A., 1981; Timakova T.S., 1985Kashkin A.A., 1981; Timakova T.S., 1985


4747

Strength Parameters in Career Training Strength Parameters in Career Training (Swimmers, Males)(Swimmers, Males)

0

10

20

30

40

50

60

70

10 15 20Age, years

Specif icstrength ondryland, kg

Specif icstrength inw ater, kg


Sokolovas G., Gordon S., 1986Sokolovas G., Gordon S., 1986

4848

Changes in Strength Gain (Males)Changes in Strength Gain (Males)

0

2

4

6

8

10

12

14

12 13 14 15 16 17 18 19Age

Gai

n of

Str

engt

h, K

G Dryland Strength

Water Strength

Priluckij P.M., 1998Priluckij P.M., 1998


4949

2

4

6

8

10

12

14

-3 -2 -1 PHV 1 2 3

kg/y

r

Arm Pull Arm Pull

1

2

3

4

5

-3 -2 -1 PHV 1 2 3

cm/y

r

Vertical JumpVertical Jump

-4

-2

0

2

4

6

-3 -2 -1 PHV 1 2 3

s/yr

r

Bent Arm HangBent Arm Hang

0

1

2

-3 -2 -1 PHV 1 2 3

cm/y

r

Sit and ReachSit and Reach

Data from Beunen et al., 1988Data from Beunen et al., 1988

5050

Progression of Physical Qualities in Progression of Physical Qualities in Career TrainingCareer Training

0.0

10.0

20.0

30.0

40.0

50.0

60.0

70.0

80.0

90.0

100.0

10 12 14 16 18 20 22Age

Pro

gre

ssio

n,

%

Aerobic

Mix

Anaerobic-glycolitic

Creatine phosphate

Specific power

5151

Duration of Sensitive Duration of Sensitive PeriodsPeriods

PhysicalQuality

Boys(years)

Girls(years)

Flexibility 7-13 6-12Balance 9-11 8-10Agility 10-12 9-11Endurance 12-14 11-13Strength 14-16 13-15

5252

Workload Progression in Career Workload Progression in Career Training (Male)Training (Male)

0.0

10.0

20.0

30.0

40.0

50.0

60.0

70.0

80.0

90.0

100.0

10 12 14 16 18 20 22Age

Pro

gre

ssio

n,

% Total - 2,700,000 yrd

Aerobic - 59%

Mix - 30%

Anaerobic - 8%

CP - 3%

Total - 2,700,000 yrd

Aerobic - 59%

Mix - 30%

Anaerobic - 8%

CP - 3%Total - 380,000 yrd

Aerobic - 90%

Mix - 7%

Anaerobic - 2%

CP - 1%

Total - 380,000 yrd

Aerobic - 90%

Mix - 7%

Anaerobic - 2%

CP - 1%

Total - 3,600,000 yrd

Aerobic - 62%

Mix - 22%

Anaerobic - 5%

CP - 1.5%

Total - 3,600,000 yrd

Aerobic - 62%

Mix - 22%

Anaerobic - 5%

CP - 1.5%

Sprinter

DistanceSwimmer

5353

Workload Progression in Career Workload Progression in Career Training (Male Sprinters)Training (Male Sprinters)

0

500,000

1,000,000

1,500,000

2,000,000

2,500,000

3,000,000

9 11 13 15 17 19 21 23Age

Wor

kloa

d, y

rd

Total

REC-EN1

EN2-3

5454

Workload Progression in Career Workload Progression in Career Training (Male Sprinters)Training (Male Sprinters)

0

50,000

100,000

150,000

200,000

250,000

9 11 13 15 17 19 21 23Age

Wo

rklo

ad

, yr

d

SP1-2

SP3

5555

Dryland Workload Progression in Dryland Workload Progression in Career Training (Male Sprinters)Career Training (Male Sprinters)

0

1,000

2,000

3,000

4,000

5,000

6,000

7,000

8,000

9 11 13 15 17 19 21 23Age

Min

General Strength(Weights)

Specific Strength(Biokinetic etc.)

Total Swimming Workload Volume for Total Swimming Workload Volume for Early, Normal, and Late Matured SwimmersEarly, Normal, and Late Matured Swimmers

0

500,000

1,000,000

1,500,000

2,000,000

2,500,000

3,000,000

8 10 12 14 16 18 20

Age

Wor

kloa

d, y

rd

Normal Matured

Early Matured

Late Matured

5757

Stages of Career TrainingStages of Career Training

Preliminary PreparationPreliminary Preparation Basic TrainingBasic Training SpecializationSpecialization Peak PerformancePeak Performance Maintenance of High Maintenance of High

PerformancePerformance

5858

Teaching of swimming technique in different swimming Teaching of swimming technique in different swimming strokesstrokes

Teaching of diving and turnsTeaching of diving and turns Improvement of interest to competeImprovement of interest to compete Development of flexibility, general (aerobic) Development of flexibility, general (aerobic)

endurance, balance in waterendurance, balance in water Playing & games methodPlaying & games method Recommended maximum number of sessions per Recommended maximum number of sessions per

week - 3-4week - 3-4 Recommended number of seasons - 3 (3 peak Recommended number of seasons - 3 (3 peak

performance competitions)performance competitions)

Preliminary PreparationPreliminary Preparation(Girls 7-9, Boys 8-10)(Girls 7-9, Boys 8-10)

5959

Teaching of advanced swimming technique in different Teaching of advanced swimming technique in different swimming strokesswimming strokes

Evaluation of individual swimming stroke and distance Evaluation of individual swimming stroke and distance orientationorientation

Development of aerobic and anaerobic-aerobic (mix) Development of aerobic and anaerobic-aerobic (mix) enduranceendurance

Development of quickness and agilityDevelopment of quickness and agility Beginning of development of general strengthBeginning of development of general strength Recommended maximum number of sessions per week - 6-9Recommended maximum number of sessions per week - 6-9 Recommended number of seasons in one year - 2-3 (2-3 Recommended number of seasons in one year - 2-3 (2-3

peak performance competitions)peak performance competitions)

Basic TrainingBasic Training (Girls 10-12, Boys 10-13) (Girls 10-12, Boys 10-13)

6060

Development of individual swimming techniqueDevelopment of individual swimming technique Individualization of technical and racing tacticsIndividualization of technical and racing tactics Development of aerobic-anaerobic mix, anaerobic Development of aerobic-anaerobic mix, anaerobic

specific endurance, and general strengthspecific endurance, and general strength Beginning of development of specific strength and speedBeginning of development of specific strength and speed Maintenance of flexibilityMaintenance of flexibility Recommended maximum number of sessions per week Recommended maximum number of sessions per week

- 9-12- 9-12 Recommended number of seasons in a year - 2-3 (2-3 Recommended number of seasons in a year - 2-3 (2-3

peak performance competitions)peak performance competitions)

SpecializationSpecialization (Girls 12-17, Boys 13-18) (Girls 12-17, Boys 13-18)

6161

Perfection and stabilization of individual swimming Perfection and stabilization of individual swimming technique, diving, turns, and tactical skillstechnique, diving, turns, and tactical skills

Development of distance specific endurance, specific Development of distance specific endurance, specific power, transition of specific power to waterpower, transition of specific power to water

Development of specific strength speedDevelopment of specific strength speed Maximization of workload volumeMaximization of workload volume Modeling (race simulation) of all conditions of competitionModeling (race simulation) of all conditions of competition Maintenance of individual flexibilityMaintenance of individual flexibility Recommended maximum number of sessions during peak Recommended maximum number of sessions during peak

week - 12-15week - 12-15 Recommended number of seasons in a year - 2 (2 peak Recommended number of seasons in a year - 2 (2 peak


Peak PerformancePeak Performance (Girls 16-20, Boys 17-22) (Girls 16-20, Boys 17-22)

6262

Maintenance of individual swimming technique, diving, Maintenance of individual swimming technique, diving, turns, and tactical skillsturns, and tactical skills

Maintenance of individual power, endurance, speed, and Maintenance of individual power, endurance, speed, and flexibilityflexibility

Reduction of total workload volume with increasing of Reduction of total workload volume with increasing of intensityintensity

Maintenance of healthMaintenance of health Recommended maximum number of sessions per week - 9-Recommended maximum number of sessions per week - 9-

1212 Recommended number of seasons in a year - 2 (2 peak Recommended number of seasons in a year - 2 (2 peak


Maintenance of High Maintenance of High Performance (Girls 18 and older, Performance (Girls 18 and older,

Boys 20 and older)Boys 20 and older)

6363

Optimizing Long-Term TrainingOptimizing Long-Term Training

Measure height at least twice a year. Measure height at least twice a year. Increase workload volumes accordingly:Increase workload volumes accordingly:

0

1

2

3

4

5

6

7

8

9

10

9 11 13 15 17 19Age, years

Males

Females


Identify early/late maturers:Identify early/late maturers:

– Early maturers experience early success due to Early maturers experience early success due to physical growth advantagephysical growth advantage

– Early success does not predict later successEarly success does not predict later success– Late maturers often catch up and exceed the Late maturers often catch up and exceed the

performance of early maturersperformance of early maturers– Keep success in perspectiveKeep success in perspective– Develop sets to monitor individual progressionDevelop sets to monitor individual progression


Evaluate distance orientation (sprint, middle Evaluate distance orientation (sprint, middle distance, distance):distance, distance):

Swimmer 1Swimmer 1 Swimmer 2Swimmer 2

Best Time on 100Best Time on 100 00:54.5000:54.50 00:55.0000:55.00

Best Time on 200Best Time on 200 01:57.7001:57.70 02:02.1002:02.10

Times in SecondsTimes in Seconds 54.5, 117.7 sec54.5, 117.7 sec 55.0, 122.1 sec55.0, 122.1 sec

Calculation Calculation 117.7/54.5117.7/54.5 122.1/55.0122.1/55.0

Ratio 200/100Ratio 200/100 2.162.16 2.222.22


Predict performance progression and make Predict performance progression and make corrections in workload volumes/intensities:corrections in workload volumes/intensities:


0:57.31

0:54.990:53.23

0:51.870:50.800:49.95 0:49.280:48.74

1:01.70

0:58.99

0:56.850:55.13

0:53.720:52.57

0:51.62 0:50.83 0:50.160:49.61 0:49.140:48.74

1:00.41

1:04.67

1:10.65

1:19.90

00:45

00:49

00:54

00:58

01:02

01:07

01:11

01:15

01:19

11 12 13 14 15 16 17 18 19 20 21 22YEARS

TIM

E

THANK YOU FOR YOUR THANK YOU FOR YOUR ATTENTION! QUESTIONS?ATTENTION! QUESTIONS?

long-term training in swimming genadijus sokolovas, ph.d., senior physiologist global sport...

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