THE GOLDEN ISSUE STRIPPED! SW VACATES AWARDS OF GDR DRUG-INDUCED SWIMMERS THE TOP 10 PERFORMANCES+ OF THE YEAR

PHELPS DECEMBER 2013 - VOLUME 54 - NO. 12 CLEARS $3.95 FIRST HURDLE IN COMEBACK LEARN MORE AT SWIMMINGWORLD.COM

2013 Athletes of theYear!

(SEE PAGE 35 FOR DETAILS)

SWIMMING WORLD MAGAZINE SPECIAL OFFER INSIDE!

DECEMBER.indd 1 11/15/13 3:16 PM DECEMBER.indd 2 11/15/13 3:16 PM DECEMBER.indd 3 11/15/13 3:16 PM DECEMBER.indd 5 11/15/13 3:17 PM DECEMBER.indd 4 11/15/13 3:17 PM FEATURES 2013 010 STRIPPED! 038 How They Train DECEMBER by Jason Marsteller Sarah Denninghoff In an unprecedented move since by Michael J. Stott World first recognized the year’s best swimmers nearly 50 years ago, the magazine 041 Strategic Pacing in is vacating 11 World Swimmer of the Year Distance Events awards as well as 17 European titles from by Michael J. Stott nine East German female swimmers. There are many different strategies in distance swimming. The key is to determine 012 10 Best Performances which works best to give the swimmer the of 2013 optimum opportunity to be successful. by Jeff Commings

014 2013 Swimmers of the Year DEPARTMENTS by Jeff Commings and Jason Marsteller World/American Female: 008 A Voice for the Sport World/Pacific Rim Male: Pacific Rim Female: 026 Holiday Gift Guide American Male: European: Katinka Hosszu, Daniel Gyurta 045 Up & Comers African: Karin Prinsloo, 046 Gutter Talk 022 , Water Polo, Synchronized Swimming & 048 Parting Shot 014 Disabled Swimming Award Winners Diving: , Water Polo: Jennifer Pareja, Viktor Nagy ON THE COVER Synchronized Swimming: Katie Ledecky, who dominated women’s freestyle in Svetlana Romashina 2013, was a clear choice for the top female swimmer Disabled Swimming: Sophie Pascoe, in the world. This past year, the 16-year-old American Daniel Dias won three individual gold medals at the World Championships in Barcelona, setting world records in 024 2013 World & American the 800 and 1500 and establishing a textile suit world Record Progression best in the 400. (See stories, pages 12, 14, 24 and 46.) by Jason Marsteller

022 034 Dryside Training: Holiday Game Plan by J.R. Rosania

036 Ask Dr. Shannon: Stretches while Sitting Down by Shannon McBride

037 Q&A with Coach Carol Capitani by Michael J. Stott photo by tracy d. endo (www.TracyEndo.com) makeup artist: shawn iuculano 041 Endo is a USA Triathlon Level 1 coach as well as a certified youth and juniors coach of Tri Team Xcel (www.triteamxcel.com). Swimming World will feature

SWIMMING WORLD MAGAZINE (ISSN 0039-7431). Note: permission to reprint articles or excerpts from contents is prohibited without permission from the Endo’s youth triathlon team in a future online publisher. The publisher is not responsible for errors in advertisements. Microfilm copies: available from University Microfilms, 313 N. First St., Ann Arbor, MI article at www.SwimmingWorldMagazine.com. 48103. Swimming World Magazine is listed in the Physical Education Index. Printed in the U.S.A. © Sports Publications International, December 2013.

6 December 2013

DECEMBER.indd 6 11/15/13 3:17 PM DECEMBER.indd 7 11/15/13 3:17 PM a voice for the sport medal of freedom for aldoph kiefer by phillip whitten

ot long ago, a group of This was his greatest service to the swimmers, former swimmers United States, and for this alone, Kiefer a voice for the sport and coaches got together to should be awarded the medal. Addi- presidential gold for adolph kiefer Ntalk about our favorite sport. tionally: “So who do you think was the most • He is the most successful swimmer influential swimmer of all time?,” in history, losing only once in more PUBLISHING, CIRCULATION someone challenged. “That’s easy,” than 2,000 races. AND ACCOUNTING OFFICE replied one of the younger swimmers, • He was the only American male P.O. Box 20337, Sedona, AZ 86341 Toll Free in USA & Canada: 800-511-3029 “It’s got to be .” swimmer to win Olympic gold at the Phone: 928-284-4005 • Fax: 928-284-2477 “Not so fast, dude,” came a rejoinder. 1936 Games in Germany. www.SwimmingWorldMagazine.com Chairman of the Board, President — Richard Deal “Michael is almost certainly the great- • He set world records at every e-mail: [email protected] est swimmer in history, but the ques- distance in the , some of Publisher, CEO — Brent T. Rutemiller tion is: who was the most influential? which lasted for two decades. e-mail: [email protected] Circulation/Art Director — Karen Deal I think you can make a strong case for • He also coached a U.S. Navy team e-mail: [email protected] Circulation Assistant — Judy Jacob .” to a national title in 1948, placing e-mail: [email protected] Other names were offered: Johnny four of his five swimmers on the U.S. Advertising Production Coordinator — Betsy Houlihan Weissmuller, Duke Kahanamoku, Ger- Olympic team. e-mail: [email protected] trude Ederle, even Benjamin Franklin. His accomplishments as an inventor EDITORIAL, PRODUCTION, MERCHANDISING, We didn’t resolve the question, of are equally impressive. Kiefer is the MARKETING AND ADVERTISING course, but the conversation got me proud owner of 14 U.S. patents, includ- OFFICE 2744 East Glenrosa Avenue, Phoenix, AZ 85016 thinking: who was the most influential ing the first kickboard, non-turbulent Toll Free: 800-352-7946 swimmer ever? Was it one of the su- racing lane lines and the nylon swim- Phone: 602-522-0778 • Fax: 602-522-0744 www.SwimmingWorldMagazine.com perstars whose name figured promi- suit (replacing woolen suits). Editorial and Production nently in our discussion? At 95, Kiefer still swims an hour a e-mail: [email protected] Then it hit me. It could only be one day and attributes his longevity to the Senior Editor — Bob Ingram person: Adolph Kiefer. swimming and a “pretty good diet” e-mail: [email protected] Managing Editor — Jason Marsteller That’s when I decided to write an prepared by his wife, Joyce, of 72 years. e-mail: [email protected] article about this incredible man. So He no longer competes in swimming, Graphic Arts Designer— Kaitlin Kelly e-mail: [email protected] I dashed off a proposal and sent it but he does play bridge three times Staff Writer — Shoshanna Rutemiller to Brent Rutemiller, the publisher of a week, where he gives free reign to e-mail: [email protected] Fitness Trainer — J.R. Rosania Swimming World. his competitive instinct. “I may not Chief Photographer — Peter H. Bick “Great idea, Phil,” he told me, “but place first every time, but I always win Staff Writer — Michael Stott let’s take it one step further. Let’s something,” he says. It also provides SwimmingWorldMagazine.com WebMaster e-mail: [email protected] nominate Adolph for the Presidential a captive audience for the activity he Marketing and Advertising Medal of Freedom.” enjoys the most, according to his son, [email protected] Jack: talking. Marketing Coordinator — Tiffany Elias The Presidential Medal of Freedom The oldest living Olympic gold med- e-mail: [email protected] is the USA’s highest civilian award. alist in any sport, Kiefer was named MULTI-MEDIA Writer/Producer — Jeff Commings Created by President Harry S. Truman, it the “father of American swimming” two e-mail: [email protected] rewarded war-related acts or services years ago by USA Swimming and the INTERNATIONAL CORRESPONDENTS during World War II. In 1963, President U.S. Olympic Committee. Nowadays, Africa: Chaker Belhadj (TUN); John F. Kennedy expanded its scope he may be confined to a wheelchair by Australia: Wayne Goldsmith, Ian Hanson; Europe: Norbert Agh (HUN), Camilo Cametti (ITA), to honor individuals who have made neuropathy, but his mind is nearly as Federico Ferraro (ITA), Oene Rusticus (NED), Steven Selthoffer (GER), Rokur Jakupsstovu (FAR), Tom extraordinary contributions to the sharp as it was 60 or 70 years ago. Willdridge (GBR); security of the United States, world If you would like to support our nomi- Japan: Hideki Mochizuki; Middle East: Baruch “Buky” peace, cultural or other significant nation of Adolph Kiefer for the Presiden- Chass, Ph.D. (ISR); South Africa: Neville Smith (RSA); endeavors. tial Medal of Freedom, contact: Executive South America: Jorge Aguado (ARG), Alex Pussieldi Unquestionably, Kiefer is a deserving Office of the President, The White House, (BRA) candidate for the award. His great- Attn: Executive Clerk’s Office, Washing- PHOTOGRAPHERS/SWTV Peter H. Bick, USA Today Sports Images, est accomplishment—and the one of ton, DC 20502. Phone: 202-456-2226; Reuters, Getty Images which he is most proud—was hav- Fax: 202-456-2569. v ing created a survival curriculum for official magazine of: endorsed by: publisher:

downed U.S. airmen during WWII that Phillip Whitten was editor-in-chief P.O. Box 20337 Sedona, AZ 86341 Phone: 928.284.4005 saved at least 4,000 lives. of Swimming World from 1992-2006. Fax: 928.284.2477 www.SwimmingWorldMagazine.com

8 December 2013

DECEMBER.indd 8 11/15/13 3:17 PM DECEMBER.indd 9 11/15/13 3:17 PM World Titles Vacated (11)

Kornelia Ender (1973, 1975, 1976) SWIMMING WORLD VACATES AWARDS OF GDR DRUG-INDUCED SWIMMERS (1974, 1977) by jason marsteller

Petra Schneider IN AN UNPRECEDENTED MOVE (1980, 1982) SINCE SWIMMING WORLD FIRST RECOGNIZED THE YEAR’S BEST SWIMMERS NEARLY 50 YEARS AGO, (1983) THE MAGAZINE IS VACATING 11 WORLD SWIMMER OF THE YEAR AWARDS AS WELL AS 17 EUROPEAN TITLES (1984, 1986, 1988) FROM NINE EAST GERMAN FEMALE pictured > kornelia SWIMMERS. ender European Titles Vacated (17) ased on a mix of positive strong returning his medal from the 2000 tests, personal admissions as Sydney Olympics, Swimming World has well as doping admissions always reminded the world, “What about (1973, 1975, 1976) from their coaches, Swim- the East German women?” This includes ming World Magazine has the fact that Armstrong lost his medal Ulrike Tauber strippedB Kornelia Ender, Ulrike Tauber, after the IOC’s self-instituted statute of (1974, 1977) , Ute Geweniger and limitations on taking this type of action, Kristin Otto of their World Swimmer of which has always been the IOC’s defense the Year awards from the 1970s and ’80s. for not making things right regarding the (1978 tie) Those five swimmers—along with Barbara doped-up East German women. Krause, , Silke Horner and What Swimming World Magazine has Petra Schneider Anke Mohring—have had their European never done—but is now rectifying—is (1979, 1980) Swimmer of the Year awards vacated as to follow suit with what it has always well. charged the IOC to do: strip the drug- Ute Geweniger In the December 1994 issue of Swim- induced East Germans of their awards. (1981, 1983) ming World Magazine, editor-in-chief Beginning Dec. 1, each of these SOY Phillip Whitten first broke the news, then titles will be vacated in Swimming World’s Cornelia Sirch provided the first irrefutable evidence— archives, with a note regarding who previ- (1982) from the Stasi, the German Democratic ously had won the award. Republic’s (GDR) secret police—that East Unfortunately, the magazine did not Kristin Otto Germany’s female swimmers were victims publish a top 5 list for its world and (1984, 1986, 1988) of rampant, systematized doping. regional swimmers in the ’70s and ’80s as Ever since, the magazine has routinely it does today. Consequently, there aren’t Silke Horner called for the East German women who any runner-up swimmers who could be (1985, 1987) were using performance-enhancing drugs honored as the rightful swimmers of the to be stripped of their Olympic medals. year. Anke Mohring These calls to action have contin- The IOC, however, does not have that (1989) ued every time that the International problem. It knows who finished second— Olympic Committee has elected to strip and in some cases third when the East other Olympians of their medals due Germans placed 1-2 in their events—and to positive doping tests and/or admis- who should be honored as Olympic gold sions of defrauding the athletic process. medalists. Swimming World has always returned the Still today, Swimming World calls for the conversation to the East German women, IOC to make things right by awarding the who were part of systemic doping from Olympic medals to those who deserve SWIMMINGWORLDMAGAZINE.COM Total Access members click here at 1973-89. them, regardless of the IOC’s statute of www.SwimmingWorldMagazine.com Whether it was Marion Jones forfeiting limitations that the organization has seen to read a more detailed account of this story. her 2000 Olympic medals or Lance Arm- fit to ignore in other instances. v

10 December 2013

DECEMBER.indd 10 11/15/13 3:17 PM DECEMBER.indd 11 11/15/13 3:17 PM BEST PERFORMANCES OF 2013

10 by jeff commings

3. BLASTS THROUGH 1:50 BARRIER IN 200 YARD BREAST AT NCAAS

We knew University of Arizona sophomore Kevin Cordes was primed to break 1:50 in the 200 yard breast when the 2013 NCAA Championships rolled around. But a 1:48.68 in the final seemed beyond otherworldly. Though not revo- lutionary, Cordes’ low stroke count (four and five strokes per lap) throughout the race had jaws on the ground and swimmers attempting to emulate the technique. But Cordes will remain in uncharted waters in the 200 breast, an event that many thought would never see the day when a swimmer would crack 1:50. That day has arrived, and [photo by joan-marc bosch] 1 Cordes is primed to continue to revolutionize the sport. 1. KATIE LEDECKY AND LOTTE FRIIS BATTLE HEAD-TO- 4. RUTA MEILUTYTE BREAKS WORLD MARK IN 100 HEAD IN WOMEN’S 1500 AT WORLD CHAMPIONSHIPS BREAST AT WORLD CHAMPIONSHIPS

Both of these swims will be forever linked together. One When Lithuania’s Ruta Meilutyte claimed the gold medal would likely not have happened without the other. Many in the 100 breast at the London Olympics, everyone was had expected American Katie Ledecky (pictured above, waiting for her encore performance. With consistent swims right) to challenge ’s world record of 15:42.54, in the low-1:05 range in the months leading up to the but very few thought Denmark’s Lotte Friis (pictured above, World Championships, Meilutyte was promising something left) would have the staying power to match Ledecky for big in Barcelona, and she delivered with a 1:04.35. Erasing nearly the entire race. If Friis had not been there at every ’s techsuit record of 1:04.45 not only gave turn, would Ledecky have been able to post a world record Meilutyte a standing ovation in the Palau Sant Jordi, but it of 15:36.53? The same goes for Lotte Friis, who finished showed that her Olympic swim was definitely not a fluke. in 15:38.88, a European record. She has been a standout miler for years, but never one who could hold such a [photo by joan-marc bosch] strong pace for more than 15 minutes.

2. RIKKE MOLLER PEDERSEN SETS 200 BREAST WORLD RECORD AT WORLD CHAMPIONSHIPS

The swimming community thought would stand alone in the sub-2:20 category in the 200 long course for many years. Denmark’s Rikke Moller Pedersen (pictured at right) had other plans. A year after finishing a heartbreaking fourth at the Olym- pics, she took advantage of Soni’s absence and crowned herself the new queen of the distance breaststroke. Using a strong middle 100 meters in the semifinal to put herself in contention for the record, Pedersen finished the race with a 2:19.11, 4-tenths faster than Soni. Though she was unable to win the gold medal in the final, Pedersen’s barrier-breaking swim in semifinals was one of the most unexpected swims of the meet. 2 12 December 2013

DECEMBER.indd 12 11/15/13 3:17 PM 8. CLOCKS 48.97 TO WIN WORLD Junior TITLE

Caeleb Dressel had one of the best summers of any junior swimmer in the world. He made his first champion- ship final at the USA Swimming nationals, breaking the 15-16 national age group record in the 100 meter free- 5 style in 49.50. About a month later at the World Junior Championships, he dropped an extraordinary amount of time to claim the gold medal with a 48.97. By this time, he had turned 17, which earned him the 17-18 record previ- ously held by Michael Phelps.

9. CATE CAMPBELL TAKES WORLD TITLE IN 100 FREESTYLE [photo by peter h. bick] Cate Campbell (pictured below) has been on the brink 5. VLAD MOROZOV SPLITS 17.86 IN 200 YARD FREE of international success since winning a medal in the 50 RELAY AT NCAA CHAMPs freestyle at the 2008 Olympics. But growing pains got the better of her...until 2013, when she was the class of It’s a lucky thing that the timing system for the NCAA the field in the 100 free. She broke the 53-second barrier Championships was programmed to reset itself in less three times before Worlds, then twice more in Barcelona, than 18 seconds. When Vlad Morozov (pictured above) including her 52.34 gold medal swim and an earlier 52.33 flew through the air to start his leg of USC’s 200 free relay relay leadoff (third fastest performance all-time/No. 1 in a last March, it only took him 17.86 seconds to complete the textile suit). As she prepares for Rio in 2016, Campbell is 50-yard swim. No one has ever broken 18 seconds in an continuing a legacy of great Aussie sprint freestylers. official competition, with ’s 18.10 the previous standard. The swim was so shocking that spectators went 10. BREAKS 200 YARD FREESTYLE crazy on Twitter with the news, and Auburn’s relay victory AMERICAN RECORD was overshadowed by it. Ricky Berens got dangerously close to former teammate 6. KATIE LEDECKY BREAKS FOUR MINUTES IN 400 ’ American record in the 200 yard free in METER FREE AT WORLD CHAMPs winning the short course national title in December 2012. Taking the lessons learned from that swim, Berens made a Before that stunning 1500 free world record (see #1), run at the record of 1:31.72 at the American Short Course the USA’s Katie Ledecky busted through another barrier Championships in March. Instead of chasing the record in at the World Championships. In her first final of the meet, the actual 200 freestyle event, Berens stepped up in the Ledecky became the first female in a textile suit to dip final of the 500 free and posted a 1:31.31 in the opening under four minutes in the 400 meter freestyle, posting 200 yards before using the final 300 as a warm-down. It a 3:59.82. Ledecky was under ’s world stands as the second fastest performance in the event in record pace for 350 meters, but the aid of a techsuit for history, with Great Britain’s posting a 1:31.20 the Italian proved to be too strong for Ledecky’s final in 2006. v surge, just missing the WR of 3:59.15 from 2009.

7. KATINKA HOSSZU SWEEPS Short course IM RECORDS

Katinka Hosszu is the Queen of the FINA World Cup circuit, and she kicked off her 2013 campaign to repeat as the overall women’s champion with short course meters world records in the individual medley events. She started with a 2:04.39 in the 200 IM prelims in the 9 Netherlands, a record she would lower to 2:03.20 in finals later that night. She lowered the 100 IM record a stag- gering three times down to 57.45 and the 400 IM once to 4:20.85. [photo by joan-marc bosch]

December 2013 13

DECEMBER.indd 13 11/15/13 3:17 PM 2013 SWIMMERS OF THE YEAR

by jeff commings and jason marsteller

KATIE LEDECKY

FEMALE WORLD & AMERICAN SWIMMER OF THE YEAR

he moment Katie Ledecky touched the wall to finish the 800 meter freestyle at the T2012 Olympics, the swimming community began looking ahead to what the 15-year-old would do in 2013. Having missed the world record in the 800 by less than a second in London, everyone figured the final of the 800 would be the premier event at the World Championships in Barcelona. While that race proved to be a major headline grabber, it was not the only race that showed the world that Ledecky was on her way to freestyle dominance. On the first day of Worlds, Ledecky became the second woman under four minutes in the 400 meter free—and the first in a textile suit—when she posted a 3:59.82. Two days later, she was involved in one of the most epic races of the meet, swimming stroke-for-stroke with Denmark’s Lotte Friis in the 1500 final. The race resulted in a smashing of the world record by Ledecky and Friis, with Ledecky claiming the record in 15:36.53. By the time the 800 free final came around on the meet’s seventh day, many thought Ledecky’s energy might be too low to chase the world record that eluded her nearly a year ago, but she dug deep and nearly even-split her race to post an 8:13.86, cracking ’s world record of 8:14.10 from the 2008 Olympics. Add in a 1:56.32 200 free leadoff in the 800 free relay, and Ledecky was a clear choice for the top female swimmer in the world. -J.C. v

[photo by tracy endo]

14 December 2013

DECEMBER.indd 14 11/15/13 3:18 PM the Top 5 WORLD SWIMMERS OF THE YEAR

[photo by joan-marc bosch] FEMALE 1. KATIE LEDECKY, USA (13) 2. , USA (3) 3. KATINKA HOSSZU, (3) 4. YULIYA EFIMOVA, RUSSIA 5. RUTA MEILUTYTE, LITHUANIA MALE 1. SUN YANG, CHINA (17) 2. RYAN LOCHTE, USA (1) 3. CHAD LE CLOS, SOUTH AFRICA 4. CESAR CIELO, BRAZIL (1) 5. YANNICK AGNEL, FRANCE (First-place votes in parentheses)

the Top 5 FEMALE AMERICAN SWIMMERs OF THE YEAR

FEMALE SUN YANG 1. KATIE LEDECKY, USA (16) 2. MISSY FRANKLIN, USA (3) MALE WORLD & PACIFIC RIM 3. POLIANA OKIMOTO, BRAZIL SWIMMER OF THE YEAR 4. , USA 5. JESSICA HARDY, USA un Yang has made history this by winning the 400, 800 and 1500 (First-place votes in parentheses) year, becoming the first man freestyles. He also snared a bronze in from China to win the World the 800 free relay. Swimmer of the Year award. His freestyle trifecta made him just S the It wasn’t even close, as Sun claimed a the second man ever to win all three near unanimous victory from this year’s events at a single World Championships, voting panel. joining Australia’s Grant Hackett in the Top5 Making history has become fairly exclusive club. MALE PACIFIC RIM SWIMMERs routine for Sun in the past two years. Sun closed the year for China as part OF THE YEAR In 2012, he became the first man from of the 12th National Games, which China to win an Olympic gold medal, at times takes precedence over the MALE and he managed to win two golds, a Olympics and Worlds for the Chinese silver and a bronze that year at the nation. Representing Zhejiang Province, 1. SUN YANG, CHINA (19) London Olympics. he won five gold medals while also 2. CHRISTIAN SPRENGER, AUSTRALIA His performances in 2013 proved to netting $200,000 in prize money. -J.M. v 3. JAMES MAGNUSSON, AUSTRALIA be even more impressive. At the 2013 4. , JAPAN World Championships in Barcelona, 5. KOSUKE HAGINO, JAPAN he accomplished an amazing feat (First-place votes in parentheses)

December 2013 15

DECEMBER.indd 15 11/15/13 3:18 PM 2013 SWIMMERS OF THE YEAR

[photo by joan-marc bosch] CATE CAMPBELL

FEMALE PACIFIC RIM SWIMMER OF THE YEAR

fter a subpar year from two- time defending Female Pacific Rim Swimmer of the Year Ye AShiwen of China, sprint queen Cate Campbell reclaimed the award for the Australians. Prior to Ye’s two-year reign, the Aussies had won the award 14 straight years! Campbell had a phenomenal meet at this summer’s FINA World Championships in Barcelona, providing all the ammunition she needed to win the votes of the panelists. Campbell, who already netted an Olympic gold medal last year as part of the 400 free relay in London, earned her first individual international gold medal with a victory in the 100 free, finishing ahead of Sarah Sjostrom and defending Olympic champion . Campbell also won silver in the 50 free five years after first breaking onto the international scene with an Olympic bronze medal in the 50. Additionally, Campbell helped the Australians to a pair of silvers in Barcelona with runner- up finishes in the 400 medley and freestyle relays. The 400 free relay was special for Campbell, as she teamed with her younger sister, Bronte, to earn the medal. Campbell has an interesting backstory, having been born in Malawi before moving to Australia in 2001. FEMALE Shortly after the move, she began the 1. CATE CAMPBELL, AUS (18) swimming, and it only took her a few 2. LIU ZIGE, CHINA years before she was a force on the national and international scene. -J.M. v Top5 3. ALICIA COUTTS, AUSTRALIA female pacific rim SWIMMERs 4. LAUREN BOYLE, NEW ZEALAND (1) OF THE YEAR 5. , CHINA (First-place votes in parentheses)

16 December 2013

DECEMBER.indd 16 11/15/13 3:16 PM [photo by peter h. bick] RYAN LOCHTE

MALE AMERICAN SWIMMER OF THE YEAR

or the third time in four years, Ryan Lochte is the top male American swimmer. Although Fhe swam three of his top events at the World Championships—winning the 200 back and 200 IM in addition to placing fourth in the 200 free—Lochte used the year after the Olympics to branch out, leaving the 400 IM behind for the 100 fly. Not only did he make the USA team in the 100 fly for the World Championships, but he also made the final, placing sixth. With Michael Phelps retired from swimming, the door was open for a replacement, and Lochte took advantage of the opportunity. Lochte continues to reinvent himself, changing training locations earlier this fall from Florida to North Carolina, where he says he’ll stay with SwimMAC through the 2016 Olympics. -J.C. v

the Top 5 MALE AMERICAN SWIMMERs OF THE YEAR

MALE 1. RYAN LOCHTE, USA (17) 2. CESAR CIELO, BRAZIL (2) 3. , USA 4. RYAN COCHRANE, CANADA 5. , USA (First-place votes in parentheses)

December 2013 17

DECEMBER.indd 17 11/15/13 3:16 PM 2013 SWIMMERS OF THE YEAR

[photo by joan-marc bosch] KATINKA HOSSZU

FEMALE EUROPEAN SWIMMER OF THE YEAR

o one raced more miles than Katinka Hosszu did between October 2012 and October N2013. She competed as much as possible in the FINA World Cup as well as in nearly every meet that offered prize money for winners. Not only did she gain the crucial racing experience needed to swim against the best in Barcelona at last summer’s World Championships, but she also earned hundreds of thousands of dollars at the meets, securing her new life in Hungary with husband/agent/ coach Shane Tusup. Four years after taking her first world title in the 400 IM in , Hosszu was back on the podium with a sweep of the individual medleys and a third-place finish in the 200 fly. The 400 IM had to be regarded as Hosszu’s best swim of the meet, and it epitomized the phrase, “leaving it all in the pool.” After chasing ’s world record of 4:28.43 (but coming up short with a 4:30.41), Hosszu was unable to find the energy to exit the pool for nearly five minutes. In a year that saw an onslaught of world records set by three European breaststrokers, Hosszu’s determination and drive—not only in Barcelona in July, FEMALE but throughout her journey in 2013— the 1. KATINKA HOSSZU, stood out among the rest. -J.C. v Top 5 HUNGARY (14) FEmale EUROPEAN 2. YULIYA EFIMOVA, RUSSIA (2) SWIMMERs 3. RUTA MEILUTYTE, LITHUANIA (2) OF THE YEAR 4. RANOMI KROMOWIDJOJO, NETHERLANDS 5. SARAH SJOSTROM, SWEDEN (First-place votes in parentheses)

18 December 2013

DECEMBER.indd 18 11/15/13 3:16 PM [photo by joan-marc bosch] DYUANIEL G RTA

MALE EUROPEAN SWIMMER OF THE YEAR

aniel Gyurta’s first time as Male European Swimmer of the Year did not come easy. D The Hungarian did not receive the most first-place votes from the Swimming World Magazine panel, but he had enough support from all the voters to be named the Male European Swimmer of the Year. Certainly, a case could be made that Gyurta’s win in the 200 breaststroke at last summer’s World Championships in Barcelona was more impressive than the winning efforts of Yannick Agnel’s 200 free or ’s 50 backstroke. Gyurta was on pace to take back the world record he’d lost last year to Japan’s Akihiro Yamaguchi and ended up just 22-hundredths shy of the mark with his 2:07.23. Gyurta has been on the world scene for more than 10 years, first gaining attention from Swimming World in 2000 when he swam a 2:17 as an 11-year-old. Four years later at 15, he won the silver medal in the 200 breast at the 2004 Olympics. Despite a setback at the 2008 Olympics that left him without a medal, Gyurta’s consistency in his premier event after that meet has earned him the world title in the 200 breast in 2009, the Olympic gold medal in 2012 and another world title in 2013. -J.C. v MALE the 1. DANIEL GYURTA, HUNGARY (5) 2. YANNICK AGNEL, FRANCE (7)

Top5 3. THOMAS LURZ, GERMANY (7) male EUROPEAN SWIMMERs 4. CAMILLE LACOURT, FRANCE OF THE YEAR 5. SPYRIDON GIANNIOTIS, GREECE (First-place votes in parentheses)

December 2013 19

DECEMBER.indd 19 11/15/13 3:17 PM 2013 SWIMMERS OF THE YEAR

[photo by toby melville, reuters] KARIN PRINSLOO

FEMALE AFRICAN SWIMMER OF THE YEAR

imbabwe’s Kirsty Coventry, who has been named Female African Swimmer of the Year Zseven times, will be training with David Marsh and Kim Brackin at SwimMAC in Charlotte, N.C., as she prepares to compete in her fifth Olympics in 2016. But this past year, she took another training break, leaving the door wide open for a different swimmer to claim female regional honors. Taking her place at the top in 2013 was South Africa’s Karin Prinsloo. Prinsloo was the most versatile swimmer from Africa this past year, boasting the top regional time in four individual events: the 100 and 200 meter free (55.00, 1:59.15) as well as the 100 and 200 back (1:01.05, 2:10.04). She’s also the South African record holder in both freestyle events and the 100 back. Prinsloo, who is coached by Igor Omeltchenko at the University of Pretoria, competed for South Africa at the 2012 London Olympics. There she finished 20th in the 200 free. At the 2013 World Championships in Barcelona, she reached semifinals in the 100 and 200 back along with the FEMALE 100 free, finishing 13th, 10th and 14th. -J.M. v the 1. KArin prinsloo, Top 5 south africa (14) FEmale AFRICAN 2. farida osman, egypt (3) SWIMMERs 3. kyna pereira, south africa OF THE YEAR 4. jessica pengelly, south africa 5. justine macfarlane, south africa (First-place votes in parentheses)

20 December 2013

DECEMBER.indd 20 11/15/13 3:17 PM CHAD LE CLOS MALE the MALE AFRICAN 1. CHAD LE CLOS, SWIMMER OF THE YEAR Top 5 SOUTH AFRICA (19) male AFRICAN 2. , SOUTH year after besting Michael SWIMMERs AFRICA Phelps—aka the Greatest of All OF THE YEAR Time—in his best event, the 3. OUS MELLOULI, TUNISIA A200 fly, Chad le Clos not only 4. GIULIO ZORZI, SOUTH AFRICA returned to capture his second straight 5. , SOUTH AFRICA Male African Swimmer of the Year (First-place votes in parentheses) award, but also place third overall as the world’s best male swimmer! Le Clos is quickly becoming one of the most famous faces in all of swimming. After winning gold in the 200 fly in London as well as silver in the 100 fly a year ago, le Clos stepped up this year with an impressive butterfly sweep at the World Championships in Barcelona. His winning times of 51.06 and 1:54.32 ranked No. 1 in the world this year. His performance in the 200 fly also proved to be historic, as no one outside of America or Europe had ever won the event at the World Championships, dating back to its beginning in 1973. Also helping to secure his spot as one of the top swimmers of this generation, le Clos added a short course world record in the 200 fly with a time of 1:49.04 at the first stop of the FINA Swimming World Cup series, Aug. 7, in Eindhoven. -J.M. v

[photo by joan-marc bosch]

December 2013 21

DECEMBER.indd 21 11/15/13 3:17 PM 2013 ATHLETES OF THE YEAR DIVING, POLO, SYNCHRO, DISABLED SWIMMING

FEMALE DIVER OF THE YEAR MALE DISABLED SWIMMER OF THE YEAR brazil S, S, china IA , , I

Z E IEL H N A D

[photo by leo mason, usa today sports]

[photo by gustau nacarino] World titles: 50, 100 and 200 free S5, Won gold medals at World Championships in women’s 50 back S5, 200 IM SM5, 200 free relay FEMALE DIVER OF THE YEAR one- and three-meter; first woman in 12 years to 20 points; silver: 50 fly S5, sweep the individual springboard titles 400 free relay 34 points

MALE DIVER OF THE YEAR FEMALE DISABLED SWIMMER OF THE YEAR china new zealand e, e, o c HONG, HONG, s C

E H ie pa ie [photo by gustau nacarino] [photo by mark j. rebilas, usa today sports] h p Won gold medals at World Championships in men’s World titles: 50 and 100 free S10, 100 back

3-meter individual event and 3-meter synchro so S10, 100 breast SB9, 100 fly S10 (with Qin Kai)

22 December 2013

DECEMBER.indd 22 11/15/13 3:17 PM SYNCHRONIZED SWIMMER FEMALE WATER POLO PLAYER OF THE YEAR OF THE YEAR russia

, spain A

, N I A J SH MA PARE

O R

IFER A N NN LA [photo by joan-marc bosch] E T J E Won four gold medals at Worlds—

SV solo and duet technical routine plus solo and duet free routine; ended [photo by mark j. rebilas, usa today sports] the year with 15 career world titles, one shy of former teammate Natalia Selected MVP of the FINA World Water Polo Championships Ishchenko’s record 16 for gold medalist Spain MALE WATER POLO PLAYER OF THE YEAR

[photo by michael dalder] hungary Y, Y, G A

R KTO I V N

Goalkeeper for gold medalist Hungary at FINA World Water Polo Championships

December 2013 23

DECEMBER.indd 23 11/15/13 3:17 PM compiled by jason marsteller SHORT COURSE — WOMEN pictured > yannick agnel 50 METER FREESTYLE Following is a list 23.25 , NED — Manchester 4-13-08 of the world and 23.24 Ranomi Kromowidjojo, NED — Eindhoven 8-7-13 American records set 400 METER FREESTYLE this past season for 3:54.92 Joanne Jackson, GBR — Leeds 8-8-09 long course, short 3:54.85 , FRA — Chartres 11-24-12 course meters and 3:54.52 Garcia, ESP — 8-11-13 short course yards. 800 METER FREESTYLE The record progression 8:04.53 , ITA — Rijeka 12-12-08 begins with meets swum 8:01.06 Camille Muffat, FRA — Angers 11-16-12 the first of the year for 7:59.34 Mireia Belmonte Garcia, ESP — Berlin 8-10-13 long course and nov. 1, 100 METER BREASTSTROKE [photo by joan-marc bosch] 2012 for short course 1:02.70 Rebecca Soni, USA — Manchester 12-19-09 yards and short course 1:02.36 Ruta Meilutyte, LTU — Moscow 10-12-13 SHORT COURSE meters — meters. The list was last 100 METER INDIVIDUAL MEDLEY Mixed updated Oct. 31, 2013. The 57.74 , NED — Berlin 11-15-09 * = FINA began recognizing the mixed 200 meter medley initial time listed per 57.73p Katinka Hosszu, HUN — Eindhoven 8-8-13 and freestyle relays officially in late September 2013. These event is the previous 57.50 Katinka Hosszu, HUN — Eindhoven 8-8-13 world records are not the fastest legally swum performances record. 57.45p Katinka Hosszu, HUN — Berlin 8-13-13 in these events. The initial time listed in the following events 200 METER INDIVIDUAL MEDLEY is the world best time. WORLD RECORDS 2:04.60 , USA — Manchester 12-19-09 200 METER MEDLEY RELAY LONG COURSE — WOMEN 2:04.39p Katinka Hosszu, HUN — Eindhoven 8-7-13 1:38.74* France — Chartres 11-23-12 800 METER FREESTYLE 2:03.20 Katinka Hosszu, HUN — Eindhoven 8-7-13 (Jeremy Stravius, , 8:14.10 Rebecca Adlington, GBR — 8-16-08 400 METER INDIVIDUAL MEDLEY Melanie Henique, ) 8:13.86 Katie Ledecky, USA — Barcelona 8-3-13 4:21.04 Julia Smit, USA — Manchester 12-18-09 1:49.87 Indiana University — Bloomington 9-26-13 1500 METER FREESTYLE 4:20.85 Katinka Hosszu, HUN — Berlin 8-11-13 (James Wells, , 15:42.54 Kate Ziegler, USA — Mission Viejo 6-17-07 Gia Dalesandro, Olivia Barker) 15:36.53 Katie Ledecky, USA — Barcelona 7-30-13 SHORT COURSE — MEN 1:41.70 Russia — Moscow 10-12-13 50 METER BREASTSTROKE 400 METER FREESTYLE (Sergey Makov, , 29.80s Jessica Hardy, USA — Federal Way 8-7-09 3:32.77 , GER — Berlin 11-14-09 Daria Tcvetkova, Ekaterina Borovikova) 29.78p Yuliya Efimova, RUS — Barcelona 8-3-13 3:32.25 Yannick Agnel, FRA — Angers 11-15-12 1:39.54 France — Doha 10-20-13 29.48sf Ruta Meilutyte — Barcelona 8-3-13 200 METER BUTTERFLY (Jeremy Stravius, Giacomo Perez Dortona, 100 METER BREASTSTROKE 1:49.11 Kaio Almeida, BRA — Stockholm 11-10-09 Melanie Henique, Anna Santamans) 1:04.45 Jessica Hardy, USA — Federal Way 8-7-09 1:49.04 Chad le Clos, RSA — Eindhoven 8-7-13 200 METER FREESTYLE RELAY 1:04.35sf Ruta Meilutyte, LTU — Barcelona 7-29-13 100 METER INDIVIDUAL MEDLEY 1:29.31* Australia — Eindoven 8-8-13 200 METER BREASTSTROKE 50.76sf Peter Mankoc, SLO — Istanbul 12-12-09 (Matt Abood, James Magnussen, 2:19.59 Rebecca Soni, USA — London 8-2-12 50.71sf Ryan Lochte, USA — Istanbul 12-15-12 Brittany Elmslie, Emma McKeon) 2:19.11sf Rikke Moller Pedersen, DEN — Barcelona 8-1-13 200 METER INDIVIDUAL MEDLEY 1:41.16 Indiana University — Bloomington 9-26-13 1:50.08 Ryan Lochte, USA — Dubai 12-17-10 (Bailey Pressey, Stephanie Armstrong, LONG COURSE — MEN 1:49.68 Ryan Lochte, USA — Istanbul 12-14-12 Tanner Kurz, Cody Miller) NONE 1:33.01 Russia — Moscow 10-13-13 (, Dmitry Efmakov, pictured > ruta meilutyte Artem Lobuzov, Maria Reznikova) 1:32.52 Japan — Dubai 10-18-13 (, Sayaka Akaes, Kenta Ito, ) 1:31.14 France — Dubai 10-21-13 (Florent Manaudou, Jeremy Stravius, Melanie Henique, Anna Santamans)

AMERICAN RECORDS LONG COURSE — WOMEN 400 METER FREESTYLE 4:01.77 — London 7-29-12 3:59.82 Katie Ledecky — Barcelona 7-28-13

[photo by joan-marc bosch] 2013 WORLD & AMERICAN RECORD PROGRESSION RECORD & AMERICAN 2013 WORLD

24 December 2013

DECEMBER.indd 24 11/15/13 3:17 PM 2013 WORLD & AMERICAN RECORD PROGRESSION pictured > (Morgan Scroggy, Chelsea Nauta, , Allison Schmitt) 6:52.64 Georgia — College Station 2-19-13 (Shannon Vreeland, , Jordan Mattern, Allison Schmitt)

SHORT COURSE YARDS — MEN 200 YARD FREESTYLE 1:31.72r David Walters — College Station 3-27-09 1:31.31s Ricky Berens — Austin 3-7-13 100 YARD BACKSTROKE 44.60 Ryan Lochte — Atlanta 3-24-06 44.55 Matt Grevers — Austin 11-30-12 photo by peter h bick [ . ] 100 YARD BREASTSTROKE 800 METER FREESTYLE SHORT COURSE METERS — MEN 51.32p Kevin Cordes — Federal Way 3-23-12 8:14.63 Katie Ledecky — London 8-3-12 50 METER BUTTERFLY 51.10 Kevin Cordes — Austin 11-30-12 8:13.86 Katie Ledecky — Barcelona 8-3-13 22.71 — Indianapolis 10-10-04 50.93p Kevin Cordes — Indianapolis 3-29-13 1500 METER FREESTYLE 22.58sf Tom Shields — Istanbul 12-14-12 50.74 Kevin Cordes — Indianapolis 3-29-13 15:42.54 Kate Ziegler — Mission Viejo 6-17-07 22.46 Tom Shields — Istanbul 12-15-12 200 YARD BREASTSTROKE 15:36.53 Katie Ledecky — Barcelona 7-30-13 100 METER BUTTERFLY 1:51.73 Mike Alexandrov — Columbus 12-4-10 50 METER BACKSTROKE 49.07 Ian Crocker — New York 3-26-04 1:50.73 Kevin Cordes — Austin 12-1-12 27.80 Hayley McGregory — Austin 6-7-08 49.01 Tom Shields — Berlin 8-11-13 1:49.79p Kevin Cordes — Indianapolis 3-30-13 27.68 — Indianapolis 6-27-13 48.80 Tom Shields — Doha 10-21-13 1:48.68 Kevin Cordes — Indianapolis 3-30-13 50 METER BREASTSTROKE 200 METER BUTTERFLY 200 YARD BUTTERFLY 29.80s Jessica Hardy — Federal Way 8-7-09 1:51.90 Davis Tarwater — Atlanta 12-16-11 1:39.65 Michael Phelps — Annapolis 3-7-10 29.80t Jessica Hardy — Barcelona 8-4-13 1:51.38 Tom Shields — Eindhoven 8-7-13 1:39.65t Tom Shields — Indianapolis 3-30-13 400 METER FREESTYLE RELAY 1:51.31 Tom Shields — Berlin 8-10-13 200 YARD MEDLEY RELAY 3:34.24 United States — London 7-28-12 100 METER INDIVIDUAL MEDLEY 1:23.53 Arizona — Federal Way 3-24-12 (Missy Franklin, Jessica Hardy 50.81sf Ryan Lochte — Dubai 12-18-10 (Mitchell Friedemann, Kevin Cordes, , Allison Schmitt) 50.71sf Ryan Lochte — Istanbul 12-15-12 , Adam Small) 3:32.31 United States — Barcelona 7-28-13 200 METER INDIVIDUAL MEDLEY 1:23.17 California — Indianapolis 3-29-13 (Missy Franklin, 1:50.08 Ryan Lochte — Dubai 12-17-10 (Tony Cox, Trevor Hoyt, Shannon Vreeland, Megan Romano) 1:49.63 Ryan Lochte — Istanbul 12-14-12 Tom Shields, ) v

LONG COURSE — MEN SHORT COURSE YARDS — p = prelim r = relay leadoff Y

800 METER FREESTYLE WOMEN E s = split sf = semifinal

K t = ties previous record 7:45.63 — Montreal 7-27-05 200 YARD BACKSTROKE 7:43.60 Michael McBroom — Barcelona 7-31-13 1:49.16 — Annapolis 3-6-11 pictured > elizabeth pelton 1:48.90 Elizabeth Pelton — Athens 12-2-12 SHORT COURSE meters — 1:48.39 Elizabeth Pelton — Federal Way 3-2-13 WOMEN 1:47.84 Elizabeth Pelton — Indianapolis 3-23-13 * = not ratified 100 YARD BREASTSTROKE 50 METER BACKSTROKE 57.71 — Auburn 3-16-12 27.08 Natalie Coughlin — New York 11-22-04 57.53 Breeja Larson — Houston 11-16-12 26.98rs* Natalie Coughlin — Atlanta 12-16-11 57.43 Breeja Larson — College Station 2-22-13 26.75p — Istanbul 12-15-12 200 YARD BREASTSTROKE 26.57sf Olivia Smoliga — Istanbul 12-15-12 2:04.75 Rebecca Soni — Federal Way 2-28-09 26.13 Olivia Smoliga — Istanbul 12-16-12 2:04.48p Breeja Larson — Houston 11-17-12 * = USA Swimming decided that American records set in 400 YARD FREESTYLE RELAY techsuits after Oct. 1, 2009 —when USAS implemented the 3:10.77 Stanford — Auburn 3-17-12 techsuit ban domestically—would not be ratified. This is the (Samantha Woodward, Maddy Schaefer, case even for times swum legally in international events Andi Murez, Elizabeth Webb) where the ban was not yet in effect. 3:10.63 Arizona — Indianapolis 3-23-13 50 METER BUTTERFLY (Megan Lafferty, Margo Geer, 25.65sf — Dubai 12-16-10 Kait Flederbach, Monica Drake) 25.65sft Christine Magnuson — Istanbul 12-13-12 800 YARD FREESTYLE RELAY 6:53.58 Georgia — Gainesville 2-16-11 [photo by peter h. bick]

December 2013 25

DECEMBER.indd 25 11/15/13 3:17 PM Holiday Gift Guide

26 December 2013

DECEMBER.indd 26 11/15/13 3:17 PM December 2013 27

DECEMBER.indd 27 11/15/13 3:18 PM The original • Made in the USA Patent Pending Strap

Available in these great colors: Twist Steel Neon Beach Crush Thunder Blush Lemon Glory Frog Braided Elastic Goggle Replacement Strap Got Water? It is so comfortable • No more headaches! Visit us at: www.smackswim.com

28 December 2013

DECEMBER.indd 28 11/15/13 3:18 PM Holiday Gift Guide

The original • Made in the USA Patent Pending Strap

Available in these great colors: Twist Steel Neon Beach Crush Thunder Blush Lemon Glory Frog Braided Elastic Goggle Replacement Strap Got Water? It is so comfortable • No more headaches! Visit us at: www.smackswim.com

December 2013 29

DECEMBER.indd 29 11/15/13 3:18 PM Holiday Gift Guide

hot off the blocks adidas performance now available in the pool

30 December 2013

DECEMBER.indd 30 11/15/13 3:18 PM DECEMBER.indd 31 11/15/13 3:17 PM Give the Gift of a Swim Camp (College/University Afficliated Swimming Camp)

(College/University Afficliated Swimming Camp)

32 December 2013

DECEMBER.indd 32 11/15/13 3:17 PM (College/University Afficliated Swimming Camp) Give the Gift of a Swim Camp

(College/University Afficliated Swimming Camp)

December 2013 33

DECEMBER.indd 33 11/15/13 3:17 PM dryside//training

1 MOUNTAIN CLIMBERS Start in a push-up position with HOLIDAY one knee toward your elbow. Maintain the upper body position, and GAME PLAN alternate leg positions. by j.r. rosania = photos by kaitlin kelly demonstrated by tammy goff

o, we’re in the middle of the holidays. You’re afraid of the dreaded 10-pound Sweight gain. Holiday parties and dinners... and all those desserts—combined with less 2 SIDE HIP-UP Lying on your side with the top arm on your hip, lift swimming and exercising than normal—can lead your hips up and down. Flip over and repeat on to downfall. the other side. Well, what can we do to prevent this? In this article, I will provide several guidelines and exercises to help prevent the HOLIDAY WEIGHT GAIN! One of the best plans of attack should be to have a game plan and stay ahead of the pos- sibility of gaining the extra weight. So, how do we do this? The first recommenda- 3 SUMO SQUAT WITH DUMBBELL FRONT RAISE tion is to know how many calories you’re going Stand with your legs in a wide stance. Holding a dumbbell in one hand, to eat. If I am going to eat extra calories (baked slowly lower into a wide squat position. As you move upward, raise goods, cookies, etc.), I know I need to eat fewer the dumbbell to shoulder height, keeping your arm straight. Finish the calories than I normally eat throughout the day. reps, switch arms and repeat. Another thing to do to prevent weight gain is to add additional fat-burning activities such as running, biking, hiking and some resistance training. An extra 30 minutes for four days a week will actually allow me to eat a few extra calories without gaining weight. Here are several exercises to help you burn extra calories and build some muscle. Perform these exercises two to three times a week—more if you’re swimming less. Complete two to three sets of 15 to 20 reps per exercise. Add 30 to 40 4 SPRINTS Perform minutes of extra cardio fat-burning activities sprints on a stationary two to three times a week, and sprint one time bike or an elliptical a week. Sprints can be running or biking, 30 to trainer. Sprint your 60 seconds long with a 60-second recovery. Also, activity for 30 to 60 add an extra 60-to-90-minute cardio fat-burning seconds, then recover session with little to zero intensity. for 60 seconds. So, keep one eye on how much you’re eating during the holiday season, but be intentional about working out and burning calories. v 5 STREAMLINE J.R. Rosania, B.S., exercise STEP-UPS Holding science, is one of the nation’s a 10-pound medicine top performance enhancement ball, start with one leg coaches. He is the owner and CEO on a platform and begin of Healthplex, LLC, in Phoenix. to step up onto the box Check out Rosania’s website at while raising the medicine www.jrhealthplex.net. ball above your head into a streamline position. Tammy Goff is a Masters swimmer and a fire- Return to the floor, fighter from Glendale, Ariz. alternate to the opposite leg and repeat.

34 December 2013

DECEMBER.indd 34 11/15/13 3:18 PM December 2013 35

DECEMBER.indd 35 11/15/13 3:18 PM PIRIFORMIS STRETCH 1. Cross your right leg over your left leg, placing your right ankle just outside your left knee.

2. Gently fold forward.

by shannon mcbride photos provided by shannon mcbride For a deeper demonstrated by shannon mcbride stretch, gently press your right Dr. Shannon McBride, a licensed chiropractor knee toward the based in Atlanta, Ga., has been practicing since floor. 2001. She also is certified in Pilates through Power Pilates and the Pilates Method Alliance. UPPER- AND MID-BACK STRETCH -FOR RHOMBOIDS What stretches 1. Bring your left arm under your can I perform right arm. Cross both arms while sitting at the elbows and point your fingers up toward the ceiling. Q:down? 2. Press the palms of your hands together. THORACIC EXTENSION/ 3. Raise your elbows slightly and FLEXION bow your head.

1. Grasp the bottom 4. Hold for 30 seconds. of your chair. Repeat with the right arm under 2. Lift your chest the left arm. and arch your back. Hold for 5 seconds. SIDE BODY STRETCH 3. Round your spine 1. Clasp your hands and let your above your head. head hang heavy. 2. Gently lean Repeat five times. to the left as far as you can while keeping your right hip pressing firmly into your chair. Hold for 10 seconds.

3. Repeat to the right side.

Stretch each side three times.

36 December 2013

DECEMBER.indd 36 11/15/13 3:18 PM Q&A CAROL CAPITANI by michael j. stott photos provided by university of texas athletics

Bu ilding off ’s electrifying win in the 200 breast at last year’s NCAA meet, Carol Capitani has the Longhorn women believing, CAROL CAPITANI training and dreaming of the W omen’s Head Coach halcyon years of the late ’80s University of Texas Austin, Texas and early ’90s. Carol Capitani (Cal-Berkeley, B.A., English, ’91; by some of the sport’s best: Bud McAllister, Larry Liebowitz, Villanova, M.A., English, ’99) was an eight-time All- and Terry Stoddard at Mission Viejo and American at Cal in the IM and breaststroke. Her primary Karen Moe Thornton at Cal. I worked with Chuck Horton coaching stops before moving to Texas were three at Villanova, which was a perfect coaching career start. I years as men’s and women’s assistant at Villanova was exposed to a variety of influences and training styles (three women’s Big East championships), two years during my swimming career. Coaching is an ongoing as assistant head coach with the Singapore national education, and I landed among some equally great people team and two stints as an assistant at the University at Texas in and Kris Kubik. of Georgia, where she was an integral part of four women’s NCAA titles and seven runner-up finishes. A SW: What did you take from ? master motivator and an excellent technician, Capitani CC: Jack is an amazing mentor and friend and one of has served USA Swimming as assistant on three World the most positive and competitive people on the planet. University Games teams (2005, 2011, 2013) as well as He gave me enough responsibility and accountability to the U.S. national team at the 2007 Japan International develop my coaching and get to know the athletes. He Grand Prix. helped me feel valued and important.

Q. Swimming World: Why was Cal a great fit for you as SW: The mandate for a culture change at Texas—how’s it a student-athlete? coming? A. Coach CAROL CAPITANI: I made the most of my CC: It’s hard to change a culture quickly. The women have experience at Cal because Karen (Moe Thornton) was a responded very positively. This team is hungry to surprise great coach, role model and stroke technician. As a tough some people at year’s end. It feels more like my team than and gritty team, we were determined to break into the top I would have thought a year ago. three. My teammates helped me be my best. I liked the city atmosphere and culture as well as the university freedoms SW: Is there pressure to be good at Texas? and academic challenges. CC: Texas is a unique and special place. I feel the pressure from many different angles. It can’t be done quickly, but SW: Any special coaching influences? I am doing my best and probably put more pressure on CC: I was fortunate to have my career blossom with many myself than anyone else. great coaches at Georgia for 14 years. I was also coached — continued on 38

December 2013 37

DECEMBER.indd 37 11/15/13 3:18 PM Q&A Q&A — continued from 37

SW: How is the 2013-14 season going to be different from SW: What do you need from this year’s senior class? the last? CC: Our awesome senior class is ready to have its best CC: We have 10 new faces on a team of 24, which dou- year to date. They need to be strong leaders, consistent bles the new athlete ratio from my first season. This team and tough through the dual meet season and to race as if has a better sense of our expectations, how we coach they have nothing to lose. I think all is possible. and who we are as people. That makes a big difference in terms of establishing trust and encouraging belief—in SW: What will it take for a top-5 finish at NCAAs? themselves and in the program. CC: This season? Magic. Luck. Some out-of-sight swims and our divers to rule the boards. We need to be very SW: Different for you? solid to move up. CC: I better understand the culture and history of Texas swimming. It feels so much better knowing what is com- SW: What’s hard about coaching in a male-dominated ing around the corner. profession?

HOW THEY TRAIN: SARAH DENNINGHOFF

and her consistency has been a key factor in her improvement. She has been plagued with injuries over the years, so she attacks her rehab with the same focus as she does practice. She really thrives on relays and has developed more confidence to deliver great performances under pressure,” says her coach. “Psychologically, Sarah really likes to have and understand a plan. The two of us have spent a lot of time discussing season, dual meet and practice goals,” says Capitani. “The same stubbornness that has helped her succeed has also at times held her back, so she is learning to expect more from herself on a day-to-day basis, especially in training. “She is very competitive and can get down when a set doesn’t go her way. As a result, she is learning that the goal is to string as many good practices together as she can. She needs reassurance to know that (fulfilling) her dreams is possible and she is njury-free and coming off a sterling summer doing the necessary daily things to be successful at as the U.S. Open champion in the 100 and 200 year’s end. Consequently, she is very accountable and meter backstroke (1:00.62, 2:09.14), 13-time NCAA frequently asks for ways she can improve.” IAll-American Sarah Denninghoff is primed to lead Third-place finishes in the 50 and 100 back at the the University of Texas Longhorn women higher than 2013 World Championship Trials were a harbinger last year’s ninth-place finish. of good things to come for Denninghoff. “I don’t After a storied career at Sabino High School think Sarah had ever made a championship final (Tucson, Ariz.) and a two-year stint at the University at long course nationals (before this year), so she of Arizona, Denninghoff sought a new home. In is very pleased to have made the time drops she Austin under first-year coach, Carol Capitani, she did this past season,” says Capitani. “By learning regained the confidence and form she had displayed how to double some events this past year (the 200 at the 2010 NCSA Juniors and the resulting captaincy free/100 back; 100 free/200 back), she got tougher she earned on the NCSA All-Star team that competed and started believing she could compete at a higher in Ireland. level. “Sarah has learned a lot about herself in the past “Sarah wants to improve upon her world rankings 14 months and has found ways to become more (now eighth and 15th in the 100 and 200 back) and versatile and to expect a lot more from herself,” says put herself on a team next summer. (She now) feels a Capitani. different pressure and expectation,” says her coach. v “She is a true student of the sport, paying attention SWIMMINGWORLDMAGAZINE.COM Total Access members click here at to technique and making subtle changes to her www.SwimmingWorldMagazine.com to see some of Sarah stroke relatively quickly. Sarah really enjoys practice, Denninghoff’s progression of times as well as some sample Texas sets.

38 December 2013

DECEMBER.indd 38 11/15/13 3:18 PM CC: It takes a lot of preparation, attention and emotion to enable athletes to compete at their best. I don’t know if it is harder for a woman, though fighting stereotypes is difficult. The other day, one of my freshmen said: “I didn’t know if I’d like you because I never thought I’d swim for a woman. But I really like you, so that’s good!” It’s disappointing to realize some people really believe that having a male coach is somehow inherently better than a female coach.

SW: What is the Division I recruiting landscape like now? CC: Recruiting is hard and beyond competitive. It takes an inordinate amount of time and energy. Meanwhile, we are trying to give our current athletes the attention they deserve while working on getting the right kids to be a part of our future. Recruiting is relentless and sometimes messy. I think most coaches agree it’s not the most fun part of our work. However, it is necessary to do it well, as the ones who commit help define the culture of our program.

SW: How do you find really good swimmers that the rest of the country’s coaches aren’t pursuing? CC: These days, there are very few “really good swim- mers” who are a secret. I think it’s all about finding the kids who want to be a part of your program for the “right” reasons, as every team has its own culture, feel and goals.

SW: In what way is Eddie Reese fun to have around? CC: He is smart, funny and generous with his experience and knowledge of the sport. I appreciate his support of our program, and it’s great to talk about practice, the kids and bounce things off of him. He definitely keeps me challenged, humble and laughing.

SW: What have your World University Games experiences been like? CC: My first World University Games staff was hard to beat. I was the only rookie, surrounded by the likes of Jill Sterkel, Cyndi Gallagher, Sean Hutchison, Bill Rose, Randy Reese and Dick Jochums. I tried to keep my mouth shut and learn from the wealth of experience of everyone else. This last trip to Russia, I was more confident speaking up. Those trips are beyond compare for the experience of everyone coming together as Team USA to compete against the best.

SW: Who are you as a coach? CC: I hope I am the same kind of coach as I am a person: interested, caring, perceptive, motivating. v

Michael J. Stott, one of Swimming World Magazine’s USA contributors, is based in Richmond, Va.

SWIMMINGWORLDMAGAZINE.COM Total Access members click here at www.SwimmingWorldMagazine.com to read more Q&A with Coach Carol Capitani.

December 2013 39

DECEMBER.indd 39 11/15/13 3:18 PM SWIM SHOP: WWW.SWIMMINGWORLDMAGAZINE.COM DECEMBER BOOK SALE ... ALL BOOKS ARE 15% OFF AT CHECKOUT! Below the Surface By Brent T. Rutemiller

This book is about the administrative side of coaching—the unseen side where 75% of a head coach’s time is spent. It is the first comprehensive collection of procedures and policies that unifies a team’s mission with its attitudes and expectations.

$15.95 ... And Then They Won Gold Four Champions, One Gold Medal By Chuck Warner By Chuck Warner

This much needed and well written book The story of the development of Tim serves the dual purpose of providing Shaw, , Bobby Hackett and well deserved recognition for our Stephen Holland and their competition champions of the past, and motivating to win the Gold Medal in the 1500 our champions of the future. Freestyle at the Montreal Olympics in 1976.

$25.95 $16.95 The Swimming Drill Book Developing Swimmers By Ruben Guzman By Michael Brooks

Improve your times by improving The only book to offer a comprehensive, your technique! Whether you are a long-term plan beginning at an age- competitive swimmer, coach, triathlete, group level. Renowned coach Michael or dedicated fitness enthusiast, The Brooks shares the insights, secrets and Swimming Drill Book will propel you to strategies that have transformed his better results by maximizing efficiency in athletes and swim teams from novice the water. competitors to distinguished champions.

$19.95 $18.95 The 100 Best Swimming Drills Guide for Competitive Swimmers By Blythe Lucero By Gene & Mary Damm

Drill practice is a swimmer’s primary tool A simple, easy to read handbook in developing better stroke technique. for competitive swimmers. Contains Drills allow a swimmer to concentrate on practical advice on stroke mechanics, a single aspect of a stroke at one time. training, dryland, nutrition and mental training.

$19.95 $4.00 By a Fraction of a Second Mark Spitz: The Extraordinary Life of By Lois Melina an Olympic Champion By Richard Foster The inside story of nine female swimmers and their year leading up to This is the first authorized biography the Olympics. Athletes at all levels and of Olympic legend Mark Spitz, who won in all sports will find inspiration in the seven gold medals in the 1972 Games. stories of these swimmers. The book follows Spitz’s rollercoaster career.

$9.99 $16.47

40 December 2013

DECEMBER.indd 40 11/15/13 3:18 PM hen NBC-TV truncates huge portions of Olympic track and swimming distance events, viewers STRATEGIC Wfrequently miss the defining moments of those races. They then remain at the mercy of an announcer to explain whether the winning move came from a “fly-and- die,” negative split or from a back-half finish. How ironic, PACING given the countless hours coaches and athletes spend training and strategizing for winning outcomes. “I’ve come full circle on distance pacing,” says Mission Viejo coach Bill Rose, mentor to such stalwarts as Mike IN DISTANCE Bruner, Larsen Jensen, and Chad LaTourette. “I have my favorite ways, but you really have to see what makes swimmers tick and decide what is best for them as individuals. I believe in going through the energy EVENTS systems, keeping it simple and convincing swimmers that a certain amount of training is necessary. When athletes by michael j. stott just allow training to happen, they often even- or slightly photos by peter h. bick negative-split their ways to best times,” he says. * * * There are so many different Josh White was a member of Kenyon’s NCAA champion 4 x 200 free relays in 1999 and 2000. He also earned a strategies in distance swimming. The Ph.D. in human performance from Indiana University’s Counsilman Center for the Science of Swimming. These key is to determine which works best days, he is an associate head coach at the , where he coached four of the top nine to give the swimmer the optimum milers at the 2012 U.S. Olympic Trials, including , 2013 NCAA champion in the 500 and 1650 yard opportunity to be successful. freestyles. “Through different training sets, swimmers really get to know themselves and how their bodies respond. That awareness helps them go the right pace. How do they feel muscularly? Are they breathing hard, is their heart racing, does their body feel warm, cold or neutral? There are all kinds of cues they can use to vary pace depending on how they are feeling energetically,” he says. * * * At Mission Viejo, distance swimmers are exposed to a variety of racing strategies. “We ask our swimmers to find what works for them and to be comfortable with it,” says Rose. “We also stress that they recognize different styles in competition, understanding that they cannot control an opponent’s strategy, but to be prepared to remain focused on themselves and their own race plan. “Larsen Jensen, 2004 Olympic silver medalist in the 1500 free, was very good at that. He understood his strengths and those of other swimmers, and he really concentrated on himself.” Getting comfortable with being uncomfortable is an accepted training philosophy as well. “In practice, we do things that are uncomfortable but work on them so much that swimmers get comfortable,” adds Rose. “So then, we create a different set to get uncomfortable again. You keep pressing the button to pictured > mission viejo coach get better along the way. If not, you’ll just be treading bill rose (left) looks for what makes his swimmers water—and that’s not swimming.” “tick”—such as chloe sutton Mission Viejo also embraces failure. (right)—then determines the type of training that is best for them as individuals. — continued on 42

December 2013 41

DECEMBER.indd 41 11/15/13 3:18 PM STRATEGIC PACING IN DISTANCE EVENTS — continued from 41

“Failure is a good thing if handled the right way,” says the last 100,” says Rose. “He wouldn’t build or anything. Rose. “You never know what is possible until you do He would just hold very well.” the impossible—or try the impossible. Unless you reach Negative-splitting requires supreme focus and intense out to where you fail, you will never know what your discipline. used it effectively in her 400 free limits are,” he says. “I give swimmers sets that I say are race at the 1988 Olympics on her way to a 4:03.85 world impossible. It’s amazing what you can get when they say, record that lasted for 19 years. Evans’ splits by hundreds ‘Well, it’s OK to fail at this because it is an impossible set.’ were 59.99-1:02.15-1:01.26-1:00.45. The 200s were And all of a sudden, they find themselves making it.” 2:02.14-2:01.71. For the Nadadores, such a process has been a path to national- and world-class performance. WINNING AT THE END * * * “Sometimes I think being a backhalfer gets glorified Harvey Humphries, senior associate head coach, is in because everybody likes to run people down,” says White. his 32nd year on the University of Georgia swimming “You see some awesome last 100s on some not-so-stellar staff. He has trained countless male and female NCAA swims. champions. Most recently, he has guided 2012 NCAA “Sun Yang, world record holder in the 1500 free—when 1650 free champion Martin Grodzki and three of the top he is the class of the field, he doesn’t mind hanging six finishers in the 500 free at the 2013 NCAA women’s around and then winning at the end because speed is meet. “In practice, I work on swimmer weaknesses and a strength. Others who don’t have a great finishing kick then let them swim the race the way they are most might go out and just hope they are far enough ahead to comfortable in a meet. That allows them to boost their withstand someone’s final charge. confidence and makes them tougher adversaries,” posits “But that’s one of the great things about distance Humphries. swimming,” says White. “There are so many different “The best people in the world aren’t worried about strategies.” v what other people are going to do. They are going to do what they do best. I think you have to go with your own Michael J. Stott, one of Swimming World Magazine’s USA strengths. The key is taking the other guy out of his race contributors, is based in Richmond, Va. plan,” he says.

AS THE WORLD TURNS Has distance racing changed over the years? “Definitely. A distance swimmer today is more like a middle distance swimmer of 20 years ago,” says Humphries. “There is way more depth in the distance events than ever. There is better coaching, including at the age group and grass-roots levels, and the distance kids are better athletes. “Speed is more of a concern, too. When you break splits down, someone who goes 14:50 in the 1500 meters is good at everything—for example, sub-3:50 for the 400, 1:50-point for the 200, :51 for the 100 and :23 in the 50.” Michigan’s White agrees: “People are surprised at how fast you have to go to be at an elite mile pace.” Rebecca Adlington and Lotte Friis were really surprised when Katie Ledecky went out and held much of her 800 free 2012 Olympic final under world record pace. Gaining confidence with every lap, Ledecky may have altered the strategic paradigm for the race. “Her success has made a big difference,” says Rose. “She has taken it to another level. It makes me realize it is something that really works. “But does it work for everyone?” pictured > katie ledecky may Mission Viejo coaches emphasize establishing position have altered the strategic early on, controlling race pace in the middle and finishing paradigm for the women’s 800 well. National team member and American record holder free when the then-15-year- old swam much of her 2012 in the 1650 free, Chad LaTourette (14:24.35), was “very olympic final under world comfortable setting a pace and never going off it right to record pace.

42 December 2013

DECEMBER.indd 42 11/15/13 3:18 PM CLASSIFIED ASSISTANT COACHES/CAMP COUNSELORS NEEDED The Longhorns Swim Camp at The University of Texas at Austin is seeking mature, motivated and team-oriented individuals to be part of its 37th year!

Exciting opportunity to work with world-renown staff: Eddie Reese, Carol Capitani, Kris Kubik and Roric Fink. Guest coaches/speakers include Olympians Ian Crocker, , , Colleen Lanné-Cox, Garrett Weber-Gale and .

Five one-week sessions (June 1-July 4). Room, board, parking, $550/ session salary, up to $300 travel expense help and NIKE camp apparel package included. Applicants agree to work in an alcohol/drug-free environment and must have completed minimum of 65 hours college credit. Competitive swimming and/or coaching/camp counseling experience required. References, First Aid, CPR and/or Lifeguarding/ Safety Training for Swim Coaches must be submitted.

For more information/application, check our employment section at www. LonghornswimCamp.com. Completed applications accepted through March 8, 2014 or until positions filled.

The University of Texas at Austin is an Equal Opportunity/Affirmative Action Employer. All qualified applicants will receive consideration for employment without regard to race, color, religion, sex, national origin, disability, age, citizenship status, Vietnam era or special disabled veteran’s status or sexual orientation.

December 2013 43

DECEMBER.indd 43 11/15/13 3:19 PM Avzra A dic LUKE DUROCHER Age 14 Age 12 Swift Aquatics Regency Park Swim Team Skokie, Illinois Fredricksburg, Virginia Central Zone LC Championships Eastern Zone LC Championships

MASON MATHIAS ROXANA NOLTE Age 10 Age 10 Birmingham Swim League West Houston Aquatic Team Birmingham, Alabama Houston, Texas Southeastern Swimming Age Group Gulf Summer Championships LC Championships

DECEMBER.indd 44 11/15/13 3:19 PM DECEMBER.indd 45

AGE GROUP SWIMMERs OF THE MONTH by shoshanna rutemiller near sub-24split(24.07). DeSimone’s 24.64and Wilson’s followed by Hollander’s 24.42, Katie Kiely andIngridShu. Katelyn Mann, BiancaKarpinski, by theLakeland Hills YMCA’s state record setearlierthis year second faster thantheprevious 1:38.30—5-hundredths of a more thantwo seconds to seed timeof 1:40.84by team’s firstmeet of theseason. at Princeton University, wasthe meet, hosted by X-Cel Aquatics Fall Festivalof X-Cellence. The 200 yard free relay, Oct. 19, atthe a state record inthe13-14girls (13) of theNew Jersey Gators set DeSimone (14)andEmily Wilson Shayna Hollander(13), Isabella seconds. mark of 2:34.56by nearly 10 Dolphins, lowering theprevious had been setin1975by the ABQ erased a38-year-old record that by morethan20 seconds and 2:25.25, theboys won theevent equally impressive. Clocking in the200medley relay—was Charger Aquatics in2011. seconds, previously setby the (2:17.55) by morethan10 also smashedthestate record with their2:07.48. The time winning by nearly 20seconds the 200meter freestyle relay, 20-21. Long Course Championships, July records atthe New Mexico State 10-and-under boys state relay Tyler Jenson(10)broke two (10), Brock Zuyderwyk (10)and Robison (10), DarienO’Donnell que, N.M.) foursome of Trey NEW JERSEY CHARGER Judge ledoff witha25.17, loweredThe quartet their Stephanie Judge(14), Their second state standard— The boys firstsetarecord in Charger Aquatics’(Albuquer- v AQUATICS GATORS [ [ jenson pictured emily pictured photo photo

wilson

> ( > ( > by by

from from julia erin

left left

o wilson ’ donnell ) ) ) trey stephanie

] robison ]

judge , , darien , , shayna

o ’ donnell

hollander , , brock , , isabella December 2013

zuyderwyk

desimone

and

and tyler

11/15/13 3:19PM

45 Sponsored by > GUTTERTALK Congratulations, Katie Ledecky!

[photos by tracy d. endo]

46 December 2013

DECEMBER.indd 46 11/15/13 3:19 PM SWIM MART

December 2013 47

DECEMBER.indd 47 11/15/13 3:19 PM pictured > swimmers from the fort lauderdale swim team show off their halloween spirit. check out www.swimmingworldmagazine.com to see more photos and find out who won the magazine’s halloween photo contest!

[photo by dave gibson] partin g shot 48 December 2013

DECEMBER.indd 48 11/15/13 3:19 PM