THE TRAINING ISSUE TECHNIQUE: BREAKING DOWN THE KICK

DRYLAND +FOR KIDS

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February2014.indd 1 1/21/14 9:58 AM February2014.indd 2 1/21/14 9:58 AM February2014.indd 3 1/21/14 9:58 AM February2014.indd 4 1/21/14 9:58 AM February2014.indd 5 1/21/14 9:58 AM FEBRUARY 2014

FEATURES 043 Dryside Training: 010 Dryland for Kids: TRX Suspension Training Waiting on Weights (Part I) by J.R. Rosania by Michael J. Stott 014 World introduces the first of a 044 Ask Dr. Shannon: Chest three-part series on dryland training for Stretches developing swimmers. It is designed to by Shannon McBride address the fundamental questions posed by parents and swimmers about when to 045 Q&A with Coach Charles Yourd start and what to expect once the process by Michael J. Stott is begun. 046 How They Train Yezan Alsader, 023 014 Breaststroke Kick Grace Ariola and Melissa Pish by Jeff Commings by Michael J. Stott Breaststroke times have gotten faster as athletes find ways to make the slowest 048 Survive and Thrive: stroke more efficient. The breaststroke Paying Tribute kick is the latest segment to undergo an by Shoshanna Rutemiller adjustment, as swimmers are leaning In honor of her coach and close friend 030 toward a more narrow kick. Although some who died from cancer, swimmer Alli power in the kick is lost, the reduced drag DeFrancesco—herself a cancer victim who creates a smoother stroke and better speed became cancer-free after surgery and consistency and maintenance. chemotherapy—successfully crossed the English Channel in her memory. 016 Swimming Technique Misconceptions: Hip Rotation 056 Goldminds: Transition Points 048 by Rod Havriluk by Wayne Goldsmith A transition point is a stage in your 018 USSSA:The Singer, swimming career where your level of Not the Song achievement is determined by the decisions by Casey Barrett and choices you make in your training every day. 020 Overtraining in Elite Swimmers by Grant C. Smith

023 Nathan Adrian: Still the DEPARTMENTS All-American Athlete by Shoshanna Rutemiller 008 A Voice for the Sport ON THE COVER 029 Favorite Sets: Nathan Adrian Following his golden performance in the 100 meter 035 2014 Swim Camp Directory freestyle at the 2012 Olympics, the media 030 My “You-Had-to-Be-There” dubbed Nathan Adrian as the “All-American Athlete.” Moment! 050 Up & Comers Despite a disappointing performance at last year’s World by Pamela Roberts Championships, the superstar sprinter still has great Swimming World contributor Pamela Roberts 052 Gutter Talk expectations for 2014 and beyond. from claims that the 2013 Duel in (See story, page 23.) the Pool between the United States and the 059 For the Record European All-Stars was a classic! And she

[photo by peter h. bick] should know: she was there! 060 CSCAA Swimming Rankings

SWIMMING WORLD MAGAZINE (ISSN 0039-7431). Note: permission 042 Nutrition: 061 Parting Shot to reprint articles or excerpts from contents is prohibited without permission from the publisher. The publisher is not responsible for Easy-to-Make Recipes errors in advertisements. Microfilm copies: available from University Microfilms, 313 N. First St., Ann Arbor, MI 48103. Swimming World for a Healthier You Magazine is listed in the Physical Education Index. Printed in the U.S.A. © Sports Publications International, February 2014.

6 February 2014

February2014.indd 6 1/21/14 9:58 AM February2014.indd 7 1/21/14 9:58 AM a voice for the sport WORLDWIDE RESPONSE TO FINA by brent t. rutemiller

In the January issue of Swimming World Magazine, we published an open letter to FINA asking it to recognize all Olympic victims during the DDR era. We also solicited the worldwide swimming community to join our request. Signatures and comments came from around the world asking FINA to do the right thing. PUBLISHING, CIRCULATION Here are a few of the most impactful comments: AND ACCOUNTING OFFICE “As a former Olympic swimmer (1972), I feel this would be P.O. Box 20337, Sedona, AZ 86341 Toll Free in USA & Canada: 800-511-3029 a wonderful and fair way to put a line under the past and to Phone: 928-284-4005 • Fax: 928-284-2477 show humanity and compassion to all ‘victims’ of this sad time www.SwimmingWorldMagazine.com Chairman of the Board, President — Richard Deal in our sport.” —Diana Nash, UK e-mail: [email protected] “I was an announcer for ABC during the First World Publisher, CEO — Brent T. Rutemiller e-mail: [email protected] Swimming Championships in Belgrade and then during the Circulation/Art Director — Karen Deal Montreal Olympics—it was a sad time for the sport and for e-mail: [email protected] Circulation Manager — Maureen Rankin the victims on both sides of this issue. I also helped lobby e-mail: [email protected] for the establishment of WADA and USADA as a consultant pictured > Circulation Assistant — Judy Jacob e-mail: [email protected] to President Clinton’s Drug Czar General McAffrey. It is time donna de Advertising Production Coordinator — Betsy Houlihan to do the right thing and lead the way for other federations varona, usa e-mail: [email protected] to follow. I love sport and swimming. We need to do what is EDITORIAL, PRODUCTION, right.” —, USA MERCHANDISING, MARKETING AND ADVERTISING OFFICE “I honestly believe that victims are helped when the results (medals, records, etc.) obtained 2744 East Glenrosa Avenue, Phoenix, AZ 85016 through deceit by their country and federation are no longer recognized. It’s like a burglar giv- Toll Free: 800-352-7946 Phone: 602-522-0778 • Fax: 602-522-0744 ing back what he has stolen!” —Hans Elzerman, www.SwimmingWorldMagazine.com “The IOC should be consistent; it has been disqualifying Olympic athletes for many Olympi- Editorial and Production ads for using illegal drugs. There is more than enough legal evidence available. This has been e-mail: [email protected] Senior Editor — Bob Ingram widely reported in German media, and there have been numerous court cases where this infor- e-mail: [email protected] mation has been made public. The entire private records of Dr. Lothar Kipke of the DhFK Leipzig Managing Editor — Jason Marsteller were seized in his home following the collapse of the GDR, and in his carefully documented e-mail: [email protected] Graphic Arts Designer— Kaitlin Kelly notebooks, the information is all there, in terms of days, dates, dosages, athletes. How much e-mail: [email protected] more evidence is needed?” Staff Writer — Shoshanna Rutemiller —Andrew Strenk, USA e-mail: [email protected] “I, too, was a member of the ’72 and ’76 Olympic team as a diver. The injustices need to be Fitness Trainer — J.R. Rosania corrected as best possible, and this is one way to act to do so.” —Cynthia Potter, USA Chief Photographer — Peter H. Bick “I was the information officer for Canada’s swim team at the 1976 , saw the Staff Writer — Michael Stott SwimmingWorldMagazine.com WebMaster performances first-hand, and share the outrage for the Canadian swimmers who were wrong- e-mail: [email protected] fully denied at least several medals, possibly gold. As a result, for many years, Canada held the Marketing and Advertising dubious distinction, unfairly, of being the only host nation not to win an Olympic gold medal.” [email protected] Marketing Coordinator — Tiffany Elias —Sheila Robertson, Canada e-mail: [email protected] “Olympic glory should know no statute of limitations. Time passed should not be an excuse to MULTI-MEDIA deny those wronged the opportunity to taste that glory. I support the idea of duplicate medals Writer/Producer — Jeff Commings and the formal acknowledgement that the IOC’s inability to monitor this widespread conspiracy e-mail: [email protected] allowed it to occur in the first place.”—Marc Carman, USA INTERNATIONAL CORRESPONDENTS Chaker Belhadj (TUN); “We cannot re-write history, but by acknowledging it, we can change the present and the Africa: Australia: Wayne Goldsmith, Ian Hanson; future.” —James Nickoloff, USA Europe: Norbert Agh (HUN), Camilo Cametti (ITA), Federico Ferraro (ITA), Oene Rusticus (NED), Steven Selthoffer (GER), Rokur Jakupsstovu (FAR), Tom These are only a few of the comments that have been pouring in every 10 minutes from Willdridge (GBR); : Hideki Mochizuki; Middle East: Baruch “Buky” Chass, countries such as , Philippines, Ireland, India, Korea, , , , , Ph.D. (ISR); Uganda, Australia and Germany. We continue to ask athletes, coaches, parents, officials and South Africa: Neville Smith (RSA); governing bodies to join our efforts by signing the petition at South America: Jorge Aguado (ARG), Alex Pussieldi (BRA) www.Change.org. Search for Swimming World or FINA. v PHOTOGRAPHERS/SWTV Peter H. Bick, USA Today Sports Images, , Getty Images

official magazine of: endorsed by: publisher:

Brent T. Rutemiller P.O. Box 20337 Sedona, AZ 86341 Phone: 928.284.4005 Publisher of Swimming World Magazine Fax: 928.284.2477 www.SwimmingWorldMagazine.com

8 February 2014

February2014.indd 8 1/21/14 9:58 AM February2014.indd 9 1/21/14 9:58 AM DRYLAND FOR KIDS

WAITINGon WEIGHTS by michael j. stott photos provided by university of california

Swimming World introduces the first of a three-part series on dryland training for developing swimmers. It is designed to address the fundamental questions posed by parents and swimmers about when to start and what to expect once the process is begun.

ver the next three is- Q. SWIMMING WORLD: What’s your general view on weights and sues of Swimming World dryland for youngsters? (February, March and A. NICK FOLKER: I am a huge proponent of dryland for young April), the magazine kids, not just athletes. They need to be taught how to move profi- willO provide answers about dry- ciently. More importantly, they just need to move. land training for kids from three For young swimmers, swimming often “chooses” them, not vice experts in the field: versa. They may have tried land sports and not enjoyed the expe- l Nick Folker (left), founder rience or just felt lost, especially when other variables—such as of Bridgeathletic and former a ball or bat—were introduced. I believe correct movement pat- strength and conditioning coach terns need to be taught at a young age, which in turn translates at Cal; into improved overall athleticism and better swimmers. l Keenan Robinson, director of Weights can be introduced once the athletes have progressed athlete services at North Baltimore Aquatic Club and former through a number of phases of body weight and resistive band chief athletic trainer for the Michigan men’s 2013 NCAA national work and have passed a variety of assessments. swimming and champions; l Richard Hunter, 13-14 age group director for the Mission Viejo SW: At what age should a coach start an athlete on dryland? Nadadores. NF: Dryland in swimming is often misconstrued as the need to In Part I, Folker, trainer of Olympic champions run around the pool deck or work up a sweat in order to feel and Nathan Adrian—among others—shares his experience on this fulfilled in “getting fit.” Swimmers, especially at a young age, do essential but often overlooked aspect of swim training: enough yardage, so there shouldn’t be a need to do more yard-

10 February 2014

February2014.indd 10 1/21/14 9:58 AM age on land unless they’re training for a triathlon. I don’t believe there is a magic number or age to start dryland. I have worked with swimmers as young as 9 and 10 years old. I like to use dryland as a progression. It starts with corrective exercises based on my assessments of the athletes. From there, I progress into more athletic movements—includ- ing multi-planar exercises—to work on their coordination and motor learning. Core work is often performed through exercises such as lunges versus just crunches. We do some exercises on the ground for base work, but core work does not mean just lying on the ground doing crunches or V-ups.

SW: On weights? WAITING NF: As the athlete progresses through the system and passes more levels in the assessment process, I prescribe more com- plex exercises and movement patterns. I introduce medicine on balls and light weights such as dumbbells, but only when their joints can handle the load. The barbell comes at a later pro- gression—especially in exercises such as squats that are adding pictured> nick folker a load to the spine—and when the athlete has decent thoracic is the founder of mobility to handle the load. bridgeathletic and former strength and WEIGHTS SW: What are the indicators that an athlete may be ready for conditioning coach at weights? cal. folker has trained NF: Let me define weights as I use them. Weights do not mean olympic champions the leg press or squats and bench press with a barbell. Weights natalie coughlin and can mean performing a shoulder routine with a can of vegeta- nathan adrian. bles or doing lunges with a 1.25-pound dumbbell in each hand if that is what the athlete is ready for. An example of an indicator is being able to perform a lunge –forward, lateral and reverse—without wobbling, and by being fluid in the movement in each direction. This means not making each lunge a sticky two- or three-part movement. Other indicators include being able to perform a single-leg quarter squat with the knee tracking in line, or performing multiple push-ups with the scapulars tracking correctly and the lower back looking like an ironing board. Unfortunately, too many swimmers get to college without be- ing able to do most of these basic movements and are thrown into being expected to perform loaded squats, bench press and deadlifts with no progression or introduction to the required movement or load. It’s a very flawed system in that you have some of the top athletes in the world unable to perform multiple sets of quality push-ups or a reverse lunge without falling over. Young athletes also need to work on proprioception: learning how to roll and tumble and move through space.

SW: Is the introductory timing different for boys and girls? NF: The introductory timing may not be different, but the pre- scription and progression is very different.

SW: Initially, should dryland just be bodyweight stuff? NF: One cannot get enough of bodyweight work. Until you can control your own bodyweight and learn to move it efficiently through multiple planes, you have no business doing weight

— continued on 12

February 2014 11

February2014.indd 11 1/21/14 9:58 AM waiting on weights — continued from 11 training at an early age. Once you can do this, you can progress SW: Frequency? over time to where some of my 6-5 guys are moving more than NF: Frequency depends on the swimmer’s events and dryland/ 300 pounds on deadlifts and bench pressing with dumbbells weightlifting experience. In general, young athletes can do between 115 to 160 pounds in each hand. That all comes with some form of dryland three to five times per week. If you’ve a solid foundation. ever watched kids play outside or on the jungle gyms, they can go forever, so they can handle doing some form of movement in SW: Any suggested initial dryland exercises? an instructional setting up to five times per week. NF: They should be based on the individual athlete. Some Always include a game or two somewhere in the week general exercises are lunges—starting with a reverse—using for variety, and keep them enjoying the dryland, or make the a support such as a handrail because every time you take a dryland a game. Always make sure that the dryland volume step, you are loading the joints of that single leg with your or intensity correlates to the demands being placed on the mass; wall sit; body weight squat; monster walks; front bridges swimmers in the water. (planks); back bridges (planks); kneeling push-ups; supine/ inverted row where the bar is at chest height; Spiderman walks; SW: What are some do’s and don’ts of dryland and weights? body weight Romanian Deadlift (RDL) or Good Morning; cat and NF: Do’s: assess the athletes whenver possible, especially as dog for spine and hips—the list goes on. they go through puberty. Make sure you write their dryland as a progression. Each exercise must have a why and a where-to SW: How about suggested initial weight exercises? when prescribed. Dryland isn’t a quick-fix or 90-day program; NF: DB (Dumbbell) Deadlift with a knee band; goblet squats it is a work-in-progress. Ask people who have experience and with a knee band; Swiss ball wall squat with a dowel to teach knowledge in the field. the overhead squat movement; DB bench press on the floor— Don’ts: don’t just do it because it looked cool online or you purely as a teaching tool, not a loading exercise; supine row; saw it somewhere. You don’t coach that way in the pool. Why split-stance DB row; medicine ball or DB walking lunges; DB should dryland be any different? Don’t load your young athletes step-ups. too soon. I know what that feels like. I only grew at 19, so any load was a huge challenge to me. v

13. Perform an underwater pullout on every breaststroke start BECOME A BETTER SWIMMER... and turn. BEGINNING TODAY! 14. Begin each repeat precisely on time and finish off of the bottom.

editor’s note: the following is an excerpt from the book, “below the surface,” by 15. Perform all drills exactly as instructed. brent t. rutemiller, publisher and ceo of swimming world magazine. 16. No switching kicking strokes during kicking drills. 17. No talking during drill instructions. We’re already one month into the new year, and there’s no 18. No hanging on the lane lines. better time than now to commit to becoming the best competi- 19. No chewing gum in practice. tive swimmer you can be. Here are 30 daily training guidelines to 20. Finish each training set all the way to the wall with a good help you reach that goal. touch. 21. Flip all freestyle and turns legally (no open turns). 1. Attend 100 percent of the practices, even when unable to 22. If you have to stop—always stop in front of the coach. physically participate. 23. If your equipment fails, train without it. 2. Call the office when running late to practice. 24. Always have an extra set of racing goggles. 3. Have equipment available and adjusted before every practice. 25. Breathe 3-cycle in training when swimming freestyle. 4. Arrive 10 minutes before practice time to fill water bottle, 26. Stay an extra 10 minutes after each practice to help store find quipment,e check mailbox, return meet entries and review equipment. workout. 27. Maintain proper eating, sleeping and study habits. 5. Use restroom before practice. 28. Use ear drops to prevent ear infections. 6. Perform each stretching and strength exercise exactly as 29. Ice sore muscles. taught. 30. Be a teacher. v 7. Never walk on the bottom of the pool or bob during warm- ups and warm-downs. A MUST-HAVE BOOK FOR 8. , pullout, then breathe when pushing off the walls. ANYONE IN SWIMMING 9. Perform legal butterfly from wall to wall. 10. Perform legal backstroke-to-breaststroke turns in practice. Learn more about setting goals when you 11. Perform backstroke kick with hands locked overhead from purchase “Below the Surface”—available online wall to wall. at SwimmingWorld.com. Check out the following 12. Perform set with consistency and controlled breathing link for more information:

patterns. http://swimshop.swimmingworldmagazine.com/p/1284/below-the-surface-by-brent-rutemiller

12 February 2014

February2014.indd 12 1/21/14 9:58 AM February2014.indd 13 1/21/14 9:59 AM Technique breaststrokeKICK by jeff commings photos by christopher rattray l demonstrated by eetu karvonen

BREASTSTROKE HAS SEEN MANY CHANGES IN THE PAST 50 Eetu Karvonen won the 100 and 200 YEARS. RULES HAVE CHANGED AS THE STROKE EVOLVED, yard breaststrokes at the 2012 and 2013 NCAA Championships, setting Division II AND TIMES GET FASTER AS ATHLETES FIND WAYS TO MAKE THE records in both while swimming for Grand SLOWEST STROKE MORE EFFICIENT. THE BREASTSTROKE KICK Canyon University. He represents Finland IS THE LATEST SEGMENT TO UNDERGO AN ADJUSTMENT, AS internationally, most recently competing in the semifinals of the 50 breast at the World SWIMMERS ARE LEANING TOWARD A MORE NARROW KICK. Championships. Read his blog at ALTHOUGH SOME POWER IN THE KICK IS LOST, THE REDUCED www.eetukarvonen.com. DRAG CREATES A SMOOTHER STROKE AND BETTER SPEED CONSISTENCY AND MAINTENANCE. #1 LIFTING THE ANKLES

At the start of the kick, lift the ankles toward the butt, not spread the knees. The farther the knees go outside the bodyline, the more drag there will be. A good drill to work on this is kicking breaststroke with a pull buoy. If you do not lose the pull buoy, you are on your way to an efficient kick! #1 #2 STARTING THE KICK

Besides not spreading the knees at the start of the kick, don’t drop your knees and create a deep angle with your hips. To avoid breaking the surface with your feet on the recovery, press down and forward with your hips.

#2

14 February 2014

February2014.indd 14 1/21/14 9:59 AM #3 PROPULSION PHASE

As you start the propulsion phase of the kick, make sure to press on the water with the bottom of your feet, not the sides. Since there is more surface area on the bottom of your feet, you’ll push more water this way. #3

#4 EXTENSION PHASE

Most children are taught breaststroke kick with the mantra of “Up, Out, Together.” The first and third parts of that are correct; the second is not. Kicking outward will not get you moving forward. Instead, feel like you are kicking “Around and Back.” When your legs are fully extended at the end of the kick, you should feel a slight tug in your legs toward the wall behind you, not toward the side. Kicking with a pull buoy will #4 help you feel this motion as well. #5 finishing the kick

Don’t be lazy at the end of the kick! Your legs should touch at the knees, ankles and feet when the kick is done. Do not go into the glide part of the stroke with feet separated. #5 #6 GLIDE PHASE

Another sign of lazy legs at the end of the breaststroke kick is letting them drop. Keep a flat bodyline from your fingers to your toes to maximize distance on the glide phase! v

#6

February 2014 15

February2014.indd 15 1/21/14 9:59 AM SWIMMING TECHNIQUE MISCONCEPTIONS

HIP figure one ROTATION by rod havriluk

the perception that all the technique elements of fast swimmers are effective has resulted in the adoption of numerous ineffective technique elements. in reality, the fastest swimmers are often able to overcome their technique limitations because they are very strong and very well-conditioned. the twofold purpose of this series of articles (print and online) is to address scientifically the technique misconceptions that have become “conventional wisdom,” and to present more effective options. figure two

Swimming Technique Misconception: In force as increasing swimming velocity fig. 1 > (top) as this swimmer begins the push freestyle, hip rotation increases hand force. (e.g., Rod Havriluk, 2004). While the phase, his arm is in an effective position. he has benefits of both hip motion and hand increased his hand force to about 20 pounds. motion are straightforward—and clearly (the vertical gray lines on the force curves BACKGROUND supported by science—the relationship are synchronized with the video image.) It is true that the highest hand of hip motion and hand motion force values are achieved during the that optimizes performance is more fig. 2 > (above) as this swimmer completes his push phase as the hip rotates upward. complicated. push phase, his elbow is breaking the surface, However, the misconception is that hip and there has been little change in the hand rotation can cause an increase hand force. force. In fact, the opposite is true: Jan Prins TYPICAL RELATIONSHIP OF HIP (2007) summarized that an emphasis ROTATION AND HAND MOTION position, he was able to increase his on hip rotation can reduce the ability to hand force to this point. generate force. It is typical—and natural—to rotate the As his hand pushes back (see Fig. 2, Hip (or torso) rotation and hand force hip upward simultaneously as the hand above), his hip rotates upward and his are both important factors for freestyle pushes back. Unfortunately, it is also elbow moves upward, breaking the performance. In books published 35 years natural for the elbow to move upward as surface and pulling his hand upward. apart, James “Doc” Counsilman (1968) the hip rotates upward. Upward motion Because his hand moves upward and and Ernie Maglischo (2003) similarly of the elbow pulls the hand upward, sideward more than backward, the hand explained the benefits of torso rotation resulting in less backward hand motion force does not continue to increase. The as facilitating the recovery of one arm and less propulsion. Fig. 1 (top of third swimmer shows a coordination of the while improving the position of the column) shows a swimmer with a very hip rotation and hand motion on the opposite arm to better generate force. effective arm position at the beginning of push phase that is natural, simple and, Research has shown the benefit of hand the push phase. By attaining this strong unfortunately, ineffective.

16 February 2014

February2014.indd 16 1/21/14 9:59 AM EFFECTIVE RELATIONSHIP OF HIP ROTATION AND HAND MOTION An effective relationship of hip rotation and hand motion is not natural or simple. To maximize hand force during the push phase, the hand must push backward beneath the leg in synchronization with the upward hip rotation. While the timing of the hip and hand motions is simultaneous, the direction of the hip and hand motions is different. The swimmer in Fig. 3 (at right, top) has an arm position similar to the swimmer in Fig. 1 and has similarly increased his hand force to this point. However, he continues to push his hand backward as his hip rotates upward (see Fig. 4, at right, bottom). Because his hand motion is primarily backward, his elbow figure THREE stays submerged, and his force increases to about 50 pounds. On many strokes in simultaneously with the displayed image, his peak force is as upward hip rotation. The high as 60 pounds. natural—and ineffective— tendency is to move the elbow upward as the hip MISCONCEPTION ABOUT rotates upward. SUMMATION OF FORCES To maximize hand force, however, it is necessary to Certainly, the natural inclination to push the hand backward move the hand and hips at the same while limiting upward time and in the same direction would motion of the elbow. If contribute to the perpetuation of this the hand moves primarily misconception. There have also been backward, the elbow stays attempts to justify the biomechanics. submerged; the hand For example, an article on “propulsion finishes the push beneath figure FOUR generated from the hips” used hip the leg, and hand force rotation by a baseball batter as an increases. analogy (Bob Pritchard, 1993). Many In contrast, an emphasis on hip fig. 3 > (top) as this swimmer begins the push sport movements take advantage of the rotation is likely to contribute to the phase, his arm is in an effective position similar concept of “summation of forces” in which natural tendency for the elbow to move to the swimmer in fig. 1. adjacent body segments (e.g., torso, upper upward, pulling the hand upward and arm, lower arm, hand) sequentially rotate decreasing the ability to generate force. v fig. 4 > (above) as this swimmer completes his in the same direction (as in batting) to push phase, his hand moves backward beneath produce maximum force. his leg, keeping his elbow submerged and In , however, the Dr. Rod Havriluk is the president of Swim- increasing his force to about 50 pounds. hip is not adjacent to the arm, and the ming Technology Research (Tallahassee, upward hip rotation is not in the same Fla.). He also presently serves as president direction as the backward arm motion, of the International Society of Swimming so hip motion cannot contribute to hand Coaching. He can be reached at the STR force production. website: www.SwimmingTechnology.com. Swimming World readers are encouraged SWIMMINGWORLDMAGAZINE.COM SUMMARY to visit www.SwimmingWorldMagazine.com Total Access members click here at During the push phase of freestyle, regularly to read more of Dr. Havriluk’s ar- www.SwimmingWorldMagazine.com backward hand motion occurs ticles on swimming technique misconceptions. to read the references for this article.

February 2014 17

February2014.indd 17 1/21/14 9:59 AM The Singer, Not The Song

story and photos provided by casey barrett WELCOME TO IMAGINE SWIMMING, NEW YORK CITY...

y daughter, Eva, turned 3 COMMON SENSE When the two of us founded Imagine last month. Every Thursday At Imagine, we think of it as common back in 2002, we started with a wealth of morning at 9:20, she leaps sense. competitive experience...and little hands- laughing into the warm My partner, Lars Merseburg, and I look on teaching experience. Merseburg was Mwater of our TriBeCa Flagship pool and at our jobs as leaders of our 100-plus an NCAA champion and a team captain paddles over to her teacher, Hunter. Like staff fairly simply: we look to hire the at Cal prior to moving to New York City all the other children in our school, Eva best, train them to be even better...and in 2001; I was an Olympian for Canada phased out of our Parent & Me classes then we get out of their way. We want to in 1996, and arrived in the city seeking as her third birthday approached. Now give great aquatic educators the tools and a career in journalism. When we both she’s been in a “big girl” class for a few the resources to perfect their craft, but we landed in jobs we hated, stuck behind months, and Hunter has become a bit of a also want to give them the freedom to cubicles, we rejected the corporate path celebrity at home. enjoy doing it their way. and bet our futures on building a swim Today, Eva dropped off a sticker- This is far from common sense in the school. Imagine was our way of taking covered Christmas card for him. swim school industry. The art of learning back control of our lives. Maybe it was Yesterday, while sitting on the potty, she to swim is generally taught through natural for us to reject many of the demonstrated her perfect streamline specific curriculums and a checklist of central tenets of how, exactly, children position for her mom. “Hunter taught me skills and levels. That is, it is taught based learn to swim. that!” she proudly proclaimed. on the “Song.” At Imagine, there are still Imagine was built, from our first Like every teacher on the Imagine levels and expectations of progressions, lessons back in 2002, based on an staff, Hunter has quite a bit of freedom but curriculums are looked at as loose unwavering premise: that kids learn in what and how he teaches. I’m one of outlines, not strict guidelines. In Imagine best through play, and that it’s all about the two owners of Imagine Swimming, lessons, it’s all about the “Singer.” learning to love the water. Got a checklist and when I sit down to watch Eva’s class “The thought of teaching each class of goals for a group of 4-year-olds? We each Thursday morning, I don’t have any exactly the same according to a set-in- figured out quickly how well that worked. idea what exactly Hunter will be working stone lesson plan—that sounds really Want to force away a kid’s fear by just on that day. If you’re a part of the swim boring,” says Merseburg. “Not just for the tossing him in there? Enjoy the tears and school industry, that probably sounds kids, but also for the teachers. It sounds the weeks of clinging screaming that insane. Maybe even irresponsible. like factory work.” follow.

18 February 2014

February2014.indd 18 1/21/14 9:59 AM FREEDOM AND LAUGHTER musician’s ear to his training courses— thought. The school has grown to become Instead, with a bit of freedom and a which involve lengthy classroom sessions, the largest learn-to-swim program in New lot of laughing, we learned that kids 40-plus hours of in-water training and, York City, but after 12 years in business, progressed—and became safer in the most of all, no promises once the training it’s still getting started. water, faster—when the lessons were is complete. Merseburg’s 3-year-old son, Oskar, is rooted in play. “It’s not a degree they’re getting by also one of those kids leaping laughing Little did we know that we had training with us. No one is promised any into that TriBeCa pool each week. He stumbled upon one of the central shifts for going through our training,” swims with a teacher named James, a premises of early education. Kids learn he says. “It’s proving they get it...that scuba-diving Englishman, who’s also best through play, whether they’re in they know swimming and that they can become a celebrity at home. the pool, the sandbox, their bedroom translate it in any number of ways for any Does his dad have any idea what Oskar or the classroom. Take a moment and number of kids.” does at swimming each week? Google “learning through play,” and scan “He swims, he laughs...I don’t know...I the countless articles and studies that GROWING FAST AND let James handle it. He knows what he’s support that earliest educational truth. TRAINING GREAT TEACHERS doing.” v Then why aren’t children taught that Imagine Swimming currently welcomes way in all of their early activities? more than 3,500 children each week to Casey Barrett, along with Lars Merseburg, Well, maybe because play means its 13 pools in Manhattan and Brooklyn. co-founded Imagine Swimming—for freedom, and freedom means trust. The staff recently surpassed 100, and children ages 6 months to 12 years—in Trusting employees to know what’s best the school is actively hiring. However, 2002. in the moment, when they’re working Merseburg acknowledges that enrollment Barrett has won three Emmy awards and with young kids? That sounds like a scary could be much higher. one Peabody award for his work writing way to operate—and grow—a business, “We can only grow as fast as we find and producing the Olympics on NBC. In doesn’t it? Many swim school owners are and train great teachers,” he said. “At many college, he was a nine-time All-American at probably shuddering at the thought. locations, we can’t fill demand, we can’t the University of Southern California and Except, when you know how to find expand fast enough for parents. But what Southern Methodist University. He also was and train the right people, there’s nothing if we started sacrificing our training, what a member of the 1996 Canadian Olympic scary about it. It quickly becomes a self- if we started hiring sub-par teachers?” team in , where he placed 11th in perpetuating system of talented teachers He trails off and shakes his head at the the 200 fly. who appreciate the respect that this trust pictured > “with a bit of freedom and a lot of laughing, we learned that kids progressed—and­ entails. became safer in the water, faster—when the lessons were rooted in play”: dori (below) teaches “New York City is filled with countless one of her kids how to streamline, while oskar (previous page) gets a piggy-back ride from his creative types chasing different artistic teacher, hunter. ambitions,” says Merseburg. “There are actors and writers and artists and musicians everywhere. A lot of them used to be swimmers, or maybe taught lessons when they were teenagers. We can offer them a good gig, where they get more respect than waiting tables. And they have more fun, too.” Indeed, New York City is a central character in Imagine’s identity and philosophy. It’s a city filled with singers— talented, ambitious folks eager to find their voice. As the school grew, forcing teachers into a strict curriculum of checklist teaching never felt like an option. Yet, as more instructors took to the water, Imagine’s training program was forced to evolve with them. “We can offer more freedom because we demand so much training,” says Brendan O’Melveny, Imagine’s director of staff training. “In jazz, you’re taught: learn the rules, then break them. That’s a guiding philosophy with our staff.” The jazz-trained O’Melveny brings that

February 2014 19

February2014.indd 19 1/21/14 9:59 AM OVERTRAINING IN Elite Swimmers

story and photos provided by grant c. smith

an analysis of factors that cause overtraining in elite

swimmers in response to resistance training.

Overtraining is a multifaceted diagnosis that has been found to that is intended to allow the swimmer to recover from the season affect 37 percent of elite swimmers between the ages of 16-20. while maintaining their training adaptations in preparation for Swimmers most readily engage in a combination of strength peak performance. and endurance training in order to elicit gains in performance. Concurrent training in bouts of high volumes and intensities leads CONCURRENT TRAINING to many to become overtrained. This diagnosis is given to those Though swimming is normally defined as an endurance sport, it who see decrements in performance due to the lack of appropri- also requires high levels of strength—especially core strength—to ate time to recover from these conditions prior to competition. move through the water efficiently by means of kicking and pull- Overtraining includes physiological and psychological factors ing. Swimmers often engage in some sort of resistance training that work synergistically to hinder the performance of elite swim- and dryland activities that include using weights and medicine mers. balls along with their normal swim workouts.

TRAINING SCHEDULE There are certain protein pathways activated with each type of ex- Swimmers most readily take part in a concurrent training ercise and may interact with one another. Protein Kinase B (Akt) and program, performing both resistance and endurance training. mammalian target of rapamycin (mTOR) are phosphorylated during For most of the year, training takes places six days a week with resistance training to stimulate muscle protein synthesis. Adenosine a frequency of one to three times per day for a duration of one monophosphate-activated protein kinase (AMPk) is the energy sensor to three hours each. in the cell that senses low levels of ATP and high levels of ADP and The volume of training depends on an individual’s race AMP regularly seen with endurance training. When there are high specialty: levels of ADP and AMP, it stimulates phosphorylation of PGC-1a, • Sprinters, defined by those whose best events include the which activates mitochondrial biogenesis 50 freestyle and the 100 of any stroke, usually perform This results in an increase in mitochondria and allows the muscle 2,000 to 6,000 yards per practice. to better utilize fats via aerobic production, which is favorable for • Middle-distance swimmers are those whose best events energy synthesis. include the 100 and 200 of any stroke and both the 200 and 400 individual medleys. They usually perform 5,000 to Evidence also shows performance benefits for concurrent train- 7,000 yards per practice. ing compared to resistance training or endurance training alone. • Distance swimmers are those whose best events include A study by de Souza, et al. (2013) provided evidence that partici- the 500 yard and mile freestyle. They usually perform pants who performed concurrent training saw benefits from both 7,000 to 9,000 yards per practice. While these volumes are resistance and endurance training. measured per practice, it does not account for the training In a study by Aspenes, et al. (2009), they investigated the effects that takes place outside of the pool. of concurrent training in elite swimmers. They found that adding two sessions of maximal strength training per week to a high-vol- This article will review physiological and psychological factors ume training regimen commonly seen in elite swimmers improved that contribute to overtraining in response to high volumes and tethered swimming force and 400-meter performance, but did not

intensities of resistance training performed by elite swimmers. result in gains in VO2 peak. Swimmers also perform resistance training sessions and core However, it is important to note that there were gains in 50- work exercises. These may be done in a regular training cycle with and 100-meter performance with a small p-value, but there was individual loads, or they may be done in circuit training, or most a small sample size, and they were not statistically significant. readily known as high-intensity interval training, which combines They also found that there was no change in stroke rate or stroke longer workouts with higher-intensity resistance exercises. length normally seen with improvements in sprinters after the Lastly, swimmers undergo a period of taper prior to competition. intervention. This is a period of low volume and moderate intensity training Thus, they found that concurrent training improved middle dis-

20 February 2014

February2014.indd 20 1/21/14 9:59 AM tance performance, but that a larger sample size would be needed volume of resistance to conclude if concurrent training improved 50- and 100-meter training in time performance. interval 3 lead to a delayed response SLEEP, STRESS, FATIGUE, MUSCLE SORENESS of healing, and a AND CHANGES IN APPETITE significant amount Studies show that athletes in individual sports are more vulner- of inflammation able to overtraining than those in team sports. could still be seen Swimmers who experience overtraining also experience many during taper in time psychological disturbances, though it is important to note that interval 4. causation cannot be determined from this correlation. It is unclear Another measure whether or not being overtrained results in lower levels of mood of inflammation is states or if lower mood states result in performance decrements neutrophil count, fig. 1 > margonis, et al. (2007). resistance and overtraining. which is white blood training and leukocyte count Psychological factors that have been found in overtrained cells that flock to swimmers include higher ratings of perceived exhaustion, areas of inflamma- increased sleep, stress, fatigue, muscle soreness and changes in tion. In a study by appetite. These psychological factors could be the result of adding Hooper, et al. (1995), high-intensity resistance training to the aquatic training per- they found that neu- formed by swimmers daily and may have a physiological basis. trophil levels were shown to be higher CORTISOL, TESTOSTERONE in overtrained swim- AND INFLAMMATION INFLUENCES mers during taper, There are many physiological factors that could be associated but not different with overtraining, although these may be different for elite swim- from well-trained mers due to their style of training. swimmers at any A major hormone that has been shown to contribute to over- other point in the training is cortisol, which is a catabolic hormone that is released season. when the body experiences stress. These studies Another hormone to consider is testosterone. Testosterone is an suggest that high- anabolic hormone that stimulates muscle protein synthesis and intensity resistance muscle cell growth and is greater in response to resistance train- training could be ing. Testosterone levels are inherently greater in men, and acute a strong factor in responses are greater in men and either non-existent or only overtraining in slightly elevated in women. swimmers in regard However, decreased levels of total testosterone were seen in to inflammation, and high volumes of resistance and endurance training in swimmers. a prolonged effect This could suggest an inhibitory effect of the release of testoster- could lead to perfor- one following resistance training due to endurance training. mance decrements It could be the testosterone:cortical ratio that leads a swimmer if the resistance to be overtrained rather than the levels of each hormone alone. training program With this testosterone:cortisol ratio, muscle protein breakdown is not discontinued is favored and, when combined with heavy resistance training, with enough time to could lead a swimmer to experience performance decrements and recover prior to com- overtraining. petition. While muscle protein synthesis is heavily dependent on hormones, it can be hindered by inflammation. Inflammation is a CREATINE KINASE, NUTRITION AND INFECTIONS response from high-intensity resistance training and prolonged Other markers that have commonly been used to diagnose duration of extreme training. Inflammation is a result of many overtraining are creatine kinase, nutrition and infections. A com- factors, including cellular damage that occurs during high force mon enzyme that aids in the production of energy is creatine production in muscle cells. kinase (CK). It is involved in the breakdown of phosphocreatine in In a study by Margonis, et al. (2007), they concluded that pro- short bouts of high-intensity exercises seen in resistance training. longed inflammation has been seen in overtraining due to a de- Elevated levels of creatine kinase is a sign of muscular distress layed response of inflammatory markers and sustained oxidative and inhibits muscle contraction due to their effect on decreasing stress response, where there was a correlation between oxidative the cell’s pH. Creatine kinase has been shown to be a good indica- stress biomarkers and decline of muscle strength with heavy tor of cellular damage in swimmers, as creatine kinase levels resistance training. increased with high volumes of training and returned to baseline As seen in Fig. 1 (top), this means that a higher intensity and — continued on 22

February 2014 21

February2014.indd 21 1/21/14 9:59 AM overtraining in elite swimmers — continued from 21

after recovery. Prolonged elevation in creatine kinase could indi- Resistance training puts greater stress on individual muscle cate overtraining in swimmers as a result of resistance training. fibers, and adding high-intensity resistance training along with Overtraining has also shown to be an effect of malnutrition. As training performed in the pool can amplify the factors of over- previously stated, swim workouts can range anywhere from one training, resulting in performance decrements in swimmers. to three hours. Most swimmers consume water or a sports drink For endurance athletes, a commonly used predictor of perfor- during this time in order to stay hydrated. However, for durations mance is maximal aerobic speed (MAS) and velocity at aerobic of exercise more than an hour, protein must be consumed during threshold (VAT). Greater maximal aerobic speed and velocity at exercise in order to elicit a favorable fractional synthetic rate. aerobic threshold are favorable. Overtrained athletes normally Fractional synthetic rate (FSR) is the rate of muscle protein see a decrease in speed at high percentages of MAS. Research synthesis over muscle protein breakdown. An FSR greater than indicates that overtrained swimmers who experienced increases 1 is favorable and means there is more protein synthesis than in cortisol, decreases in testosterone and elevated creatine kinase breakdown...and the opposite if it is lower than 1. levels from resistance training saw decreases in speed at high Studies indicate that ingesting carbohydrates only and waiting percentages of their maximal aerobic speed, suggesting they were to consume protein until after training results in FSRs less than 1, overtrained as a result of high-intensity resistance training. suggesting more protein breakdown. Only subjects who consumed However, these results were gender-specific. Research also protein during workout experienced FRSs greater than 1, suggest- indicates that female swimmers display a greater ability to adapt ing more protein synthesis. to training volumes and intensities in regard to performance, sug- Thus, overtraining could be the result of greater muscle protein gesting women possess a greater ability to recover from training breakdown. However, muscle protein synthesis is also correlated than men. with the testosterone:cortisol ratio as mentioned previously. This could be the result of lower loads of resistance training Since overtraining due to high-intensity resistance training favors performed by women due to different muscle fiber types and muscle protein breakdown in regard to hormones, it is even more smaller muscle mass. Thus, resistance training could be a large important to ingest protein during exercise to elicit favorable factor of overtraining in swimmers, and training plans should be rates in muscle protein synthesis and avoid overtraining. gender-specific in order to maximize performance.

IMMUNE FUNCTION CONCLUSION Lastly, upper respiratory tract infection (URTI) is an illness Many physiological factors have been found in swimmers caused by infection of the upper respiratory tract, such as the experiencing overtraining, including decreased ability to fight mouth, nose, throat and lungs. High intensities and high volumes infections, higher levels of stress and cortisol, lower levels of of training can inhibit immune function of protecting against testosterone, prolonged inflammation of muscle tissue and these infections. Immunoglobulin A (IgA) is a common antibody insufficient intake of protein during training to elicit proper that defends against these infections, and research indicates a recovery. significant decrease in IgA concentrations in overtrained com- Though some of these factors cannot be easily observed and pared to well-trained swimmers, suggesting an immune system are not frequently measured, it is important for coaches and deficiency in overtrained swimmers. High-intensity resistance parents to pay attention to their swimmers in order to help them training puts high levels of stress on the body and could result in achieve high levels of performance. decreased immune function. Frequency, intensity and volume of both resistance and endurance training should be carefully managed, and input from PERFORMANCE DECREMENTS the swimmer in developing training plans is required in order to Ultimately, overtraining is most readily defined as a lack of per- maximize performance and avoid being overtrained. v formance despite consistent training. Though we have seen that combining resistance and endurance training improves middle Grant Smith is scheduled to graduate in May from ASU with a distance swimming performance, adding resistance training in ex- bachelor’s in kinesiology. He will pursue his doctorate in physical cess is the cause of overtraining. This is because exhaustion seen therapy at the University of Miami. as a result of endurance training is obvious, while serum cortisol, SWIMMINGWORLDMAGAZINE.COM testosterone levels, inflammation and other markers mentioned Total Access members click here at in this article are not frequently measured or taken into account www.SwimmingWorldMagazine.com to read a more detailed version of this article, including when developing training plans. acknowledgements and references.

22 February 2014

February2014.indd 22 1/21/14 9:59 AM STILL THE ALL-AMERICAN ATHLETE

by shoshanna rutemiller

After the London Olympics, Nathan Adrian was dubbed by the media as the “All-American Athlete.” Despite a disappointing performance at last year’s World Championships, the superstar sprinter still has great expectations for 2014 and beyond.

[photo by peter h. bick]

February2014.indd 23 1/21/14 9:59 AM ] kelly . b

kaitlin

by

photo [

24 February 2014

February2014.indd 24 1/21/14 9:59 AM 2013 was a year of great sion I champion (Adrian won NCAA titles Nathan Adrian has expectations for Nathan for Cal in the 50 free in 2009 and 2011 been on the cover Adrian. Following his golden per- and the 100 in 2009-10-11) has decided of Swimming World formance in the 100 meter freestyle at to shift his focus from to the 2012 London Olympics, the media long course. Even in practice, where he Magazine twice dubbed him the “All-American Ath- continues his swimming career under during his career, lete.” Adrian made his way around the Cal’s head men’s coach , his beginning with the talk show circuits and appeared on a short course sprint freestyle paces are July 2009 issue. The collection of newsstand magazine cov- expected to be at a tempo of 1.1 seconds magazine described ers. Everyone was wondering, “What’s per stroke cycle. next?” for the then 6-7, 23-year-old. “(Durden and I) have been working Adrian at the time Last year’s expectations culminated on trying to change stroke techniques as “a rising star on at the World Championships. a little bit and trying to differentiate the American sprint Many wondered if he could win four between a 100-yard and a 100-meter scene who appears gold medals by taking the 50 and 100 stroke and between the 50-yard and ready to take the freestyles as well as swimming a leg on 50-meter stroke,” said Adrian. “They are both of the U.S. men’s 400 relays. four different events with four different next step that could Unfortunately, Adrian failed on all strokes that you have to fine-tune just a catapult him among attempts to bring home gold. The magic little bit differently. the world’s best WE’VE GOT HIM COVERED! WE’VE GOT that attended his every stroke in London “Still, it’s all freestyle, but there are sprinters.” v never made the trip to Barcelona. He little differences.” He believes that the

Women Coaches Making Their Mark ■ Altitude Training: Highs and Lows

missed making the podium in the 50, 50-yard and 50-meter events are mostly PREVIEW: WORLD CHAMPIONSHIPS placing fourth behind Brazil’s Cesar Cielo, about power—as is the 100-yard race— See page 14 JULY 2009 —VOLUME 50 NO. 7 Russia’s Vlad Morozov and Trinidad and and the 100 meter freestyle focuses Tobago’s ; and could only more on efficiency. produce a bronze medal in the 100, fin- Adrian works closely with Coach ishing third to Australia’s James Magnus- Durden, constantly striving to make small sen and teammate . adjustments to his craft. He picked up a silver medal in the 400 “At this point, it’s been a lot of bounc- free relay, but was denied golden re- ing ideas off of each other and having LIFE IN THE FAST LANE that kind of a relationship,” said Adrian. page 8 demption in the 400 medley relay when 2009 JULY “The daily news of swimming” Check us out online at: www.SwimmingWorldMagazine.com a false start by teammate “(Durden) is obviously an amazing coach fΰ™xÊ1-ÊUÊf{°xäÊ  on the breaststroke leg disqualified the and very technical, which speaks very U.S. squad. well to me because I am also very tech- nically focused.” MOVING FORWARD

But as a new year unfolds, Adrian’s SECRET WEAPON Time to Refresh Old Drills N How to Make Mental Training Part of Your Workout disappointing performance at Worlds is Adrian also has a super secret weapon: fading fast. Russell Mark, USA Swimming’s sports NOVEMBER 2010 —VOLUME 51 NO. 11 “2014 is exciting,” said Adrian. “It’s performance consultant. moving toward the Olympic Trials and “I think one of the greatest resources the (2016) Olympics. I get to see what we’ve had at our disposal is Mark at USA we can do and where we can take this.” Swimming,” said Adrian. “If there is ever Adrian came back with a vengeance anyone going a fast race, I can always go, this past December at the U.S. winter ‘Hey Russell, can I check out that video?’ GIVINGTime toBACK Refresh Old Drills N How to Make Mental Training Part of Your Workout nationals. He won the men’s 50 and 100 and he’ll be like, ‘Yeah, sure—I’ll send it TO THE SPORT: yard freestyles (18.89, 41.39), posting to you.’ ” TURNING DREAMS INTO times near his American records. His With Mark, Adrian can analyze his com- REALITY pages 7 and 8 50 was just a few tenths off his mark petitors’ strokes and take into consider- NOVEMBER 2010 “The daily news of swimming” Check us out online at: www.SwimmingWorldMagazine.com fΰ™xÊ1-ÊUÊf{°xäÊ NOVEMBER 2010 —VOLUME 51 NO. 11 of 18.66 set in 2011, and his 100 just ation their strengths and weaknesses. missed the 41.08 that he posted in 2009. Adrian finds the combination of video “Going those times felt great,” he analysis and the subsequent in-practice Did You Spot told Swimming World at the meet. “But I implementation with Durden extremely Nathan?!? ] would like to go back and look at how I effective. kelly

. “I can tell (Durden) that I had a con- b can execute my starts, turns and break-

outs a little bit better.” versation with (Mark), and these are his kaitlin by

By his own admission, the short course suggestions,” said Adrian. “The next day

photo American record holder and NCAA Divi- — continued on 26 [

February 2014 25

February2014.indd 25 1/21/14 9:59 AM GIVING BACK TO THE SPORT: TURNING DREAMS INTO REALITY pages 7 and 8

“The daily news of swimming” Check us out online at: www.SwimmingWorldMagazine.com fΰ™xÊ1-ÊUÊf{°xäÊ  nathan adrian — continued from 25 Ever wonder what in practice when we’re playing with fins “(Freestyle is) all on a Nathan Adrian and paddles, I’ll try to change (what’s spectrum. There is a ton does when he’s not needed).” of efficiency if you need However, Adrian admits that the swimming laps? to swim a mile like (world changes are gradual. Read on for three “It’s not like one day I look at record holder and Olympic of Adrian’s favorite someone’s stroke, and the next day in champion) or one “dry” activities...plus practice, I change mine and go a best of those really big guys that one activity he would in-practice time,” explains Adrian. “No, I has a really long stroke. rather not do at all: have to work to incorporate the changes. Any changes you make have to be a little Matt McLean (a member of the bit slow-moving in order to keep your men’s gold medal-winning BALANCING EXERCISES: stroke together at all, and then you can 800 freestyle relay at the 2012 measure those changes once a meet Olympics and 2013 World “I think they are comes up.” really important Adrian had the chance to measure how Championships) is a great and undervalued effective his changes were at the Arena example of someone who is in swimming. a lot Austin Grand Prix, Jan 17-19. He now has super, super powerful.” of different cross- a stretch of time in which to tweak his body and stabilizing stroke before the Phillips 66 National — nathan adrian exercises are great.” Championships, Aug. 6-10, in Irvine, Calif. At that meet, Adrian will get the chance if you prefer to room with him or alone. I SOCCER-TENNIS: to cement his spot on the 2015 U.S. definitely prefer to room with him.” national team, which will compete at the Overall, Adrian adds up on his fingers (AKA TENNIS WITH A 16th FINA World Championships that that the two have shared a room for SOCCER BALL) summer in Kazan, Russia. several months’ time. In addition to the WHEN NATHAN’S NOT IN THE POOL WHEN NATHAN’S NOT “This summer has a lot of pressure 2009 World Championships, Adrian and “IT’S EXACTLY WHAT on it,” said Adrian. “It’s a dual selection Grevers were together during all inter- YOU THINK IT IS: SOCCER- meet for the next two years. As with any national competition in 2012 and 2013, SLASH-TENNIS. YOU ARE summer meet, you want to go fast, but I including the London Olympics when ALLOWED TWO BOUNCES guess there is a little more pressure with both came home with individual gold OVER THE NET. OR WE’LL this one.” medals. JUST GO PLAY REAL Fortunately, Adrian can rely on his In these high-stress, high-pressure at- SOCCER SOMETIMES.” national team teammates to help relieve mospheres, Adrian recognizes that their the pressure. Adrian makes an effort relationship works because of Grever’s PADDLE BOARDING: to develop relationships with all of his easygoing nature. teammates. “He’s a really good guy and has a great “IT’S REALLY FUN!” “All of us (on the team) hang out,” said sense of humor,” said Adrian. “He’s a good Adrian. “It’s a great mix of people, and sport about anything. My role growing one of the things you can do is to try to up was as the annoying little brother, so THE ACTIVITY NATHAN WOULD eat a meal with a different person or a I have a knack for getting under people’s RATHER NOT DO? different group every day.” skin. It took me a long time to finally figure out how to get a rise out of Matt.” “NATIONAL TEAM BESTIES” Most people wouldn’t expect that the NO TO YOGA: But there is one person in particular now-25-year-old’s role on the team is that Adrian considers his go-to guy: Matt the goofball, especially because with “I HAVE DONE (YOGA), Grevers, the 2012 Olympic gold medalist each international competition Adrian AND I ENJOYED IT...BUT IT in the 100 back. The two have roomed qualifies for, he is moving closer toward JUST GETS SO HOT AND together on and off during international the “veteran” category on the U.S. na- SWEATY AND GROSS. competitions and training camps since tional team. INSTEAD, I STRETCH A the 2009 World Championships in , To put his 25-year-old age in perspec- LOT—WELL, I STRETCH A and they have developed a close friend- tive, Adrian trains daily at Cal’s post-grad MEDIUM AMOUNT.” v ship. program with two of the oldest national “We’re ‘National Team Besties,’ ” said team members: Natalie Coughlin, 31, and Adrian. “Matt and I are really good , 32. Based on the num- friends. It works really well rooming bers, Adrian can look with reasonable together with him. It’s easy to tell if you certainty toward a future that includes have that (dynamic) with someone and the Rio 2016 Olympics.

26 February 2014

February2014.indd 26 1/21/14 9:59 AM LIFE OF AN ATHLETE EVER-CHANGING But Adrian still recognizes that the life of an athlete can change in an instant. “I think if you asked anyone on the national team what they are going to do in five years, then asked them again five years later what they were actually doing, maybe only five percent would have predicted correctly,” said Adrian. “It changes constantly. It could change if someone breaks their leg tomorrow or if someone has an amazing breakthrough season and decides that they are still so much in love with the sport that they are going to swim another 12 years or something. I’m going to have to re- evaluate (my swimming career) after 2016.” Adrian recognizes that he has been extremely fortunate to live and train in one of the most dynamic cities in the world: Berkeley, Calif., located northeast across the Bay from San Francisco. “I was really fortunate to go to Cal. Had I taken a more traditional route of swimming collegiately and then retired when I was done, I would probably have gone to San Francisco, gotten a job and lived in the city,” said Adrian. “It’s a pretty cool life, and there are a lot of things to d o.” And what about Adrian’s answer to fangirls’ burning question of whether or not there will be a Mrs. Adrian anytime soon? Adrian actually sees it in the near future. “I’m finding more and more that I’m getting ready to settle down (in a rela- tionship),” said Adrian. “I see my friends develop their careers and go through those little steps in life. I’m living in a spot where I could live ‘the college life’ for the next six years. But I also think that this is a point in time where I’m leaning toward growing up a little bit.” As long as that growing up includes continuing to swim fast, no one will be disappointed to see a new Adrian fan cheering from the stands. Adrian eventu- ally hopes to have a relationship similar to the one that “National Team Bestie”

Matt Grevers has with his new bride, An- ] kelly .

nie Chandler. b

Either way, in and out of the pool, the kaitlin

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future looks bright for the “All-American v

Athlete,” Nathan Adrian. photo [

February 2014 27

February2014.indd 27 1/21/14 9:59 AM Nathan Adrian discusses all of the components it takes for an elite nationAl team athlete to achieve success: “Without giving away our secrets, Russell Mark (sports performance consultant of the U.S. national team) is one of those under-utilized resources (at USA Swimming). “Coaches tend to think, ‘Man, I’ve got this—I can IT’S A TEAM EFFORT! handle all the technique work.’ We (at Cal) are fortunate be- cause (Coach) Dave (Durden) knows what works really,

[p really well, but maybe a com- ho to b y jo bination of what Dave knows, a n - m a r Russell knows and what the c

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individual athlete knows could h

] ultimately be the best.”

Some of the other resources that Adrian has used while at the Olympic Training Center in Colorado Springs, Colo., include the following:

BLOOD TESTING TO OPTIMIZE RECOVERY

NUTRITION COUNSELING

VIDEO RECORDING:

“YOU CAN REALLY TAKE ADVANTAGE OF A LOT OF STUFF. [photo by peter h. bick] WE FILM STARTS, TURNS AND [photo by peter h. bick] ANY PART OF YOUR RACE.”

MEETINGS WITH DIFFERENT COACHES

“I go to the training center when Cal goes to the training center. I could go there anytime I wanted, but I would have to arrange for another coach to train me while I was there.” v

28 February 2014

February2014.indd 28 1/21/14 9:59 AM NATHAN ADRIAN’S “FAVORITE by jeff commings SETS”

athan Adrian and Dave Durden have one of the most “None of these sets are productive coach/athlete relationships in the world. particularly attractive,” Durden Since 2006, the two have slowly, but surely, risen said. “However, the key for in their respective ranks, with the pinnacle of their careers coming at the London Olympics. Adrian’s gold Nathan in these sets is to race. medal in the 100 freestyle at the 2012 Games marked We set up races for him to ensure his official arrival on the international scene. that he is chasing someone Durden shared a set from last November with down—(like) racing a 200 Swimming World that gets Adrian in the mindset of racing, a common theme at Cal-Berkeley’s Tuesday specialist—or just having him afternoon workouts. have some eye-popping swims

during these afternoons. [p ho to b Ny j o a n NOVEMBER 19, 2013 - m a r c (Short Course Yards) “I recall, and probably not

b

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s

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h

] accurately, that he was sub- 200 fast 1:40 on the 200 while also being 150 fast sub-45 on the back two 100s—all 2 x 100 fast from a push, which I thought Each effort is typically on a 13-minute interval. was pretty good.” v

February 2014 29

February2014.indd 29 1/21/14 10:00 AM [photo by joan marc-bosch]

pictured > (from left) (top) ; ; (middle) ;

michael mcbroom; (below) kevin cordes E

30 February 2014

February2014.indd 30 1/21/14 10:00 AM My “You-Had-to-Be- There” Moment!

by pamela roberts photos by peter h. bick

Swimming World contributor Pamela MY MOMENT! I now have another of those stories to add to my collection...because I was at the Roberts from Germany claims that the Mutual of Omaha , Dec. 20- 21, in Glasgow, Scotland. 2013 Duel in the Pool between the United At first glance, the two-day short course meet looked like a sure thing for the States and the European All-Stars was Americans. After all, the U.S. has won every Duel since it began 10 years ago, beating the a classic! And she should know: she Australians in 2003, 2005 and 2007, then the European All-Stars in 2009 and 2011. was there! Of course, when it comes to swimming, U.S. dominance is nothing new. With Ryan very sport has it: an ultimate “You-had-to-be-there” Lochte, and , they have three of the moment. world’s best swimmers. However, Franklin, along with sprinter Hockey had the “Miracle on Ice” from the 1980 Nathan Adrian and backstroker , opted out of the Olympics in which Team USA beat the Russians. 2013 Duel in the Pool, while was forced to pull out British author Nick Hornby wrote the book, “Fever due to an injury. Pitch,” about the 1988-89 season of the British Even though the European All-Stars were without ’s Premier League when the soccer team of Arsenal London won superstar Katinka Hosszu, Dutch sprinter EEthe championship in the final game. Same as the “Miracle on and Russians Vlad Morozov and Yuliya Efimova, they still had Ice,” “Fever Pitch” was made into a film with Colin Firth. Years powerhouses such as Mireia Belmonte of , Danish long later, Jimmy Fallon and Drew Barrymore starred in the American distance superstar and French super-freestyler version that was centered around a fan of the Boston Red Sox on their team. in the 2004 season when the Sox won the World Series. Whispers of “This could be the year of the Europeans” became I have seen moments like these on TV: substantially louder. • In 1999, when soccer’s United won the It was going to be a tough one for the Americans. That prestigious Champions League trophy with two goals in became clear as soon as fans began filling the stands of the the final two minutes of the game; Tollcross International Swimming Center of Glasgow. Led by • In 2005, when my favorite soccer team, Liverpool FC— team captains , , Anthony Ervin and after trailing 3-0—won the same trophy with a victory , the Americans would not only have to compete over highly-favored AC Milan; against a very strong European team—they would also have • In 2013, when tennis star Andy Murray won the men’s to deal with a partisan crowd that raised the noise level to title at Wimbledon. ear-splitting even before swimmers in the the first race were Athletes dream of these transformative moments. It is similar introduced. When the public address announcer introduced for the fans. local hero and Olympic silver medalist, Michael Jamieson, the The lucky ones have a lifetime of “Do-you-remember-when?” noise level was deafening. moments, with stories to tell friends and family any chance I think it is safe to say that Day 1 of the Duel did not go as they get. It’s the dream of every sports fan to see his or her planned for both of the teams: the Europeans were scoring favorite team or athlete rise to victory. It’s even better when it’s points with ease. The biggest surprise was the women’s 400 unexpected or happens after a nail-biting competition. meter freestyle. Before the race, nearly everyone conceded victory to Ledecky, Swimming World’s Female World Swimmer of the Year. — continued on 32

February 2014 31

February2014.indd 31 1/21/14 10:00 AM MY “YOU-HAD-TO-BE-THERE” MOMENT — continued from 31 Less than four minutes later, the huge roar of the crowd told European women finished 1-3. But Americans and the story. The Europeans had racked up a stunning 1-2-3-4 placed 1-3 in the men’s race to knot the score at sweep, with Ledecky losing the 400 at an international meet for 124. the first time. Now, it came down to the relays. After the first day of the two-day meet, Team Europe led, 68 Once again, Team Europe forged ahead when Michelle to 54. Coleman, Gray, and took the women’s 400 free relay. By the time the AN UPHILL BATTLE men’s teams for the 400 freestyle relay stepped out onto the Trailing by 14 points, it was clear that Team USA would have pool deck, it was pure bedlam. Both teams were on their feet, to do some serious work to remain in contention. However, fired with Jessica Hardy and Conor Dwyer front-and-center for Team up by the boisterous crowd at Tollcross, Europe started the day USA and Denmark’s Lotte Friis serving as head cheerleader for with another sweep—this time, a 1-2-3 finish in the women’s Team Europe. 800, dominated by Mireia Belmonte of Spain. On paper, it looked like the American team of Jimmy Feigen, That loss must have been what finally awakened the Anthony Ervin, Tom Shields and Cullen Jones were going to be “sleeping giant.” the clear winner, but the European team of Yannick Agnel, Adam The poolside chants of “U-S-A, U-S-A” grew louder and Brown, and Robbie Renwick gave them a run for louder as Michael McBroom cruised ahead of the pack in their money—until Jones pulled away on the anchor leg from the men’s 800. He went on to win the race with an American Scotland’s Renwick and touched the wall first. record (7:33.99), but it was who added a big exclamation point to the race when he outtouched ’s Yannick Agnel in the final meters, hitting the wall third instead pictured > eugene godsoe of fourth. The Americans still trailed as the second day’s events progressed, but they slowly began chipping away at the deficit. The turning point came when the USA’s defeated Europe’s Simona Baumrtova in the 100 back, making it clear that writing off the Americans would be a huge mistake. By this point, the cheers and energy coming from the Scottish crowd could truly be described as insane. The Scots seemed to get louder with every race, and even though their loyalties were still with the European team, the fighting spirit of the Americans did not go unappreciated. Spurred on by a group of Shane Ryan fans, the cheers for Team USA grew louder. One of the highlights of Day 2 was the men’s 100 breast, a race featuring fan favorite, homeboy Michael Jamieson, and Germany’s Marco Koch, the silver medalist at the World Championships this past summer. However, neither of them won the race. America’s Kevin Cordes not only won, but he also set an American record of 56.88. Cordes’ victory also knotted the team score at 97­—the first time that the score had been tied since the meet began. And with only six individual races and two relays remaining, it was clear the meet would go down to the wire. The 200 fly races saw the Europeans edge ahead, as Belmonte nipped the USA’s Cammile Adams in the women’s event, and Tom Shields took the men’s contest in an American record time (1:50.61).

THE HEAT IS ON From then on, it was back-and-forth—definitely, a “duel”! Team Europe dominated the women’s 50 free with a 1-2 finish ahead of that gave them a nine-point advantage. But the U.S. men came roaring back with their first— and only—1-2-3 sweep, as Jimmy Feigen touched first ahead of Cullen Jones and Anthony Ervin, who tied for second. Once again, the score was tied—this time at 115. With only four races to go, anything was possible. The Americans again fell behind after the 200 IM, as the

32 February 2014

February2014.indd 32 1/21/14 10:00 AM MY “YOU-HAD-TO-BE-THERE” MOMENT — continued from 31 PERSONAL FAVORITE Earlier in the meet, Godsoe had beaten Walker-Hebborn in What followed was my personal favorite moment of the meet. the backstroke, and Cordes had beaten Dugonjic in breaststroke. After the last scheduled event of the Duel, both teams were However, Ottesen-Gray had finished ahead of Donahue in the tied at 131. There would be a tiebreaker to determine the butterfly, and Manuel had lost to Halsall in freestyle. meet’s champion: a 4 x 50 meter mixed medley relay. Could the two teams finish in a dead heat? Team USA was going nuts; Team Europe was going nuts. The crowd went absolutely silent as the swimmers stepped EVERYONE in the venue was giving a standing ovation to ALL onto the blocks. But as soon as the starting beep sounded, it of the outstanding athletes. And that was before Renwick and was pure pandemonium! Jones had even gotten out of the pool after the previous race. From my vantage point, I couldn’t see Team Europe very And over all the noise and cheers, Katy Perry’s song, “Roar,” well, but I was able to see Team USA—every last one of them— blasted over the loudspeakers. For those not familiar with the standing poolside, all doing their part to push their teammates lyrics, a line in the song goes, “I am a champion, and you’re along, screaming themselves hoarse, jumping up and down, gonna hear me roar.” turning their towels in circles above their heads. Minutes later, the teams were announced as they stepped Meanwhile, in the pool, Godsoe and Cordes had built a lead, onto the pool deck for the final race: and Donahue was holding off a charging Ottesen-Gray. “For Team USA: Eugene Godsoe...Kevin Cordes...... As Manuel jumped off the blocks, Team USA still had a slight and Simone Manuel. lead. The 17-year-old surged ahead and managed to put a little “For Team Europe: Chris Walker-Hebborn...Damir Dugonjic... bit of space between herself and ’s Halsall. In the Jeanette Ottesen-Gray....and Fran Halsall.” final 50 meters, Halsall closed the gap, but it was too late. Manuel touched first. Team USA had won the race— with a world record 1:31.17—and the Duel. The “U-S-A” chants began reverberating throughout the natatorium as a teary-eyed Manuel emerged from the pool. Once she did, she was inundated with a seemingly endless string of hugs from her teammates. Most of the fans remained standing in the stands, saluting the efforts of both Team USA and Team Europe, and celebrating a win that could have gone either way. Team USA received the winner’s trophy, keeping its unbeaten streak alive. Conor Dwyer and Mireia Belmonte were awarded trophies for male and female swimmers of the Duel. All the while, Manuel— with a huge smile on her face—was still cashing in on all of the hugs from her teammates.

EXHAUSTING AND EXHILARATING Up in the stands, I felt as if I had just swum a race myself. Earlier in the day, Godsoe was asked to describe the Duel in the Pool in one word. He chose two, and said, “Exhausting” and “Exhilarating.” After having watched those final eight races, I felt like I knew what he had been talking about! Watching this meet and being on the edge of my seat until the very end was so much fun. I loved being surprised by the outcome of numerous races, seeing swimmers who I admire and respect perform so well in the sport they love so much. It was amazing to experience the atmosphere at Tollcross and be swept up in the Scottish frenzy. I now have my own “Miracle On Ice,” my personal version of “Fever Pitch,” my “You-had-to-be-there” moment. I can now say, “Hey, have you heard of that Duel in the Pool—the one where Team USA won in a tiebreaker relay? Well, I was there. I saw it.” v

Pamela Roberts is a Swimming World contributor based in Germany.

February 2014 33

February2014.indd 33 1/21/14 10:00 AM February2014.indd 34 1/21/14 10:00 AM 2014 swim camp directory AADVANCED SWIM CAMPS Forge life-long friendships and memories as you play, mer. In 2014 we will be in Connecticut (Wesleyan sing, laugh and compete in a wonderful wilderness University) and three New Jersey locations. Coach Bob Prichard setting. Visit our website for more information, Chuck Warner is the camp creator and director. He is 4 Tara Hill Road l Tiburon, CA 94920 www.campakomak.com. a three-time USA National Team coach, four-time Big 800-227-6629 l 415-435-9880 l 415-435-9887 (Fax) East Conference coach of the year while at Rutgers Email: [email protected] 7 Week: June 25—Aug. 13 University, author of the books …And Then They www.somaxsports.com/swimcamp.php 4 Week: June 25—July 22 Won Gold and Four Champions, One Gold Medal and 3 Week: July 23—Aug. 13 former President of the American Swimming Coaching We guarantee you will swim faster, or your swim 2 Week: June 25—July 9; July 23—Aug. 6; Aug. 16-30 Association. Coach Warner works with all the campers camps are FREE! Five-day, co-ed camps, ages 7-up, every day. Camp Fees Range: $425- $550 Commuter daily frame-by-frame underwater videotape analysis, Alabama Rising Tide Swim Camp / $425-$760 Resident 2 2-hour pool sessions and 1.5 hours dryland/day, strength training, stretching, co-ordination drills, 2 Mike Davidson, Camp Director June 22-26: Fairleigh Dickinson Univ., Madison, NJ sessions Microfiber Reduction, POWERBELT, 2500 University of Alabama June 22-26: Wesleyan Univ., Middletown, CT yard drill set, Internet stroke analysis available. Grads P.O. Box 870387 l Tuscaloosa, AL 35487 June 29—July 3: Ramapo College Mahwah, NJ have won 43 Gold Medals, set 11 World Records. 205-348-3977 l 205-348-9773 (Fax) Aug 26-28: Camp Cromwell, Martinsville, NJ Age group swimmers have cut times 3-18%, top 16, Email: [email protected] national champions! We teach parents how to teach alabamaswimcamp.com Auburn Swim Camps drills & take underwater videos. $3,500 plus hotel. Camps in Tampa, San Francisco. Call for registration Your performance on race day will be determined , , , Coaches package and demo DVD $30. Camps limited to just 10 by how effective you’ve been at helping your brain P.O. Box 351 l Auburn, AL 36831-0351 swimmers each for individual attention. understand all facets of the performance. The stron- 334-844-9746 l 334-844-0703 (Fax) gest computer in the world is the human brain, and Email: [email protected] Free/Back: June 16-20; 23-27; July 14-18; no different from the machine counterpart, it can be www.auburnswimcamps.com Dec. 29—Jan. 2 extremely ineffective if it’s programmed incorrectly. Fly: June 30—July 4 Recognizing that you’re essentially training the brain “Home of Champions”–Head Coach of Auburn Breast: July 7-11 to manage your goals, then what you do in day-to- University’s Swimming and Diving Teams, Two-time day training is critical to achieving those goals. This Olympian, Bahamas national team coach for the 2012 Camp Ak-O-Mak for Girls camp is all about teaching young athletes how the London Olympic Games, Coach of former Auburn swim- brain does this, how it takes information on board, mer and 2008 Olympic Gold-Medalist, Cesar Dianne Young, Executive Director and how to make sure that what you do correctly is Cielo, 2009 World Championships Asst. Coach (Brazil) Summer: 240 Akomak Rd. imprinted in a way that helps you reproduce perfect and 2008 Olympic Coach (Brazil), and 2009 SEC and Ahmic Harbour, ON, Canada P0A 1A0 skills without having to think about them. It will NCAA Co-Head Coach of the Year, Brett Hawke, will be Winter: 14-441 Stonehenge Drive involve critical thinking and exploring new ways to joined by a staff of highly qualified, accomplished and en- Ancaster, ON, Canada L9K 0B1 achieve new skills. Learning how to swim and train thusiastic coaches, counselors and collegiate swimmers 416-427-3171 l 905-304-2982 this way is the next paradigm in swimming and is the to present the 2014 Auburn Swim Camps. Brett Hawke’s Email: [email protected] future of all sport. coaching staff will combine the best of the Auburn Camp www.campakomak.com Tradition while incorporating the techniques used to cre- June 1-6; June 8-13; June 15-20; June 22-29 ate champions across the globe. This camp will feature World’s First Swim & Sports Camp for technique instruction which will provide swimmers with Girls (7-16)—Camp Ak-O-Mak, since 1928, is world- The Arete Swim Camp the tools for success that can be applied to their training renowned as the premiere swimming and sports camp and development throughout their careers. Auburn men for girls aged 7-16. Ak-O-Mak’s unique and fun-filled Coach Chuck Warner, Camp Director and women have won a combined 13 NCAA Champion- program is guaranteed to jump start swimming per- 1050 Dellwood Rd. l Martinsville, NJ 08836 ship titles and a combined 23 SEC Championships! formance and ignite your excitement in time for that Email: [email protected] Spend a week at the “Home of Champions” and learn first practice of the season! Don’t count laps awash in www.areteswim.com how to be the best that you can be. All swimmers ages chlorine and fluorescent lights when you can swim in 9 – 18 are welcome. Enrollment is limited and session the soft, pure waters of Ahmic Lake warmed by beau- The ARETE SWIM CAMP begins its 17th year while do sell out, so don’t delay. Register TODAY! (See display tiful sunshine. Experience the joy of open water swim- receiving critical acclaim and sold out sessions for ad on page 39) ming. Swim practices in our Olympic sized pool built thirteen consecutive years. The camp is conducted right into the lake! You’ll build more than muscle as with four core objectives: immediate skill improve- 5-Day Auburn Swim Camps: June 1-5 (Session I) you and your friends paddle the War Canoe across the ment, self-esteem development, teamwork and June 8-12 (Session II) finish line or mountain bike our woodland trails. 25 “WOW experiences.” Each swimmer is filmed in all June 15-19 (Session III) sports/activities enhance fitness in a fun, friend-filled four strokes underwater with analysis from one of our June 22-26 (Session IV) environment. Competitive programs and expert coaches, while using our camp workbook. All of our Dave Denniston & Friends coaching offered in swimming, , camps include “low-ropes course” experiences and Ultimate Breaststroke Day Camp triathlon and canoe/kayak sprint racing. Join us for the have a coach to swimmer ratio of 1:9 or better. We (Limited to 60 participants): May 10-11 best “sleep over” EVER, camping out in rustic cabins. endeavor to TURN ON THE LIGHT in every swim- — continued on 36

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February2014.indd 35 1/21/14 10:00 AM 2014 camps — continued from 35

The Bolles School Swim Camps 3:1 ratio that ensures individual attention for every boy. Fusion Swim Camps The majority of our staff has developed through our Sergio Lopez, Coach camper ranks to counselor and staff, and were chosen 1700 Post Road, D-5 l Fairfield, CT 06824 7400 San Jose Blvd. l Jacksonville, FL 32217 for their skills and personality to guide and encourage. 800-944-7112 l Email: [email protected] 904-256-5216 l 904-733-0176 (Fax) Chikopi is a small camp and we can accommodate 75 FusionSwimCamps.com Email: [email protected] campers, aged 7-17. In 2013 we represented over 18 www.Bolles.org nations including USA and Canada. There is a choice FAST-PACED. EXPLOSIVE. THRILLING. Fusion of 8 sessions to select from, 2,3,4 or 7 weeks long. Camps offer young swimmers a terrific opportu- Under the direction of Sergio Lopez, head coach of Transport is available from Toronto. Sessions 6,7 and nity to improve their technical and competitive the Bolles School swimming program, The Bolles 8 enjoy the adventure of a canoe trip in our trademark skills, make friends and have fun! Campers will School Swim Camps are developmental camps green and white cedar strip canoes, on a cruise through improve individual stroke times, learn start and turn designed to provide quality instruction and training to Algonquin Provincial Park and other lakes and rivers. techniques, strength train and participate in timed swimmers of all abilities. All training and instruc- Being a swimmer does not restrict you from participat- trials daily. The Fusion Swim staff is comprised of tion will take place on The Bolles School’s San Jose ing in our other camp activites including Soccer, talented and energetic NCAA Coaches and Swim- Campus, located on the St. Johns River. Campers will Tennis, Volleyball, Softball, Cricket, Archery, Lacrosse, mers dedicated to the individual development of reside in the Bolles School’s air conditioned dormitory Wrestling, Mountain Biking, Kayaking and Sailing. We each camper. The Fusion Swim Camps are designed rooms with 24-hour supervision and meals provided have weekly get togethers with our sister camp. Chikopi to give young athletes the opportunity to work hard three times a day. One week camps for swimmers is Accredited by the Ontario Camping Association. Early and improve in a fun, positive atmosphere! Boys nine and older, all ability levels. The typical daily Bird Registration discount available. and Girls Ages 10-18. schedule will include 50-meter and 25-yard training, stroke technique and classroom lecture sessions, 7 Week: June 25—Aug. 13 June 22-26: Gregg Parini Swim Academy @ video taping and analysis, starts and turns, and a fun 4 Week: June 25—July 23; July 16—Aug. 13 Denison Univ.ersity (OH) daytime activity. One week camps limited to 25 swim- 3 Week: June 25—July 16; July 23—Aug. 13 June 22-25: Brian Schrader Swim Camp @ mers per week. The elite camp is designed for experi- 2 Week: June 25—July 9; July 16—July 30; Aug. 16-30 Denver University (CO) enced swimmers 13 years or older. Elite campers will train and compete with members of the Bolles Sharks Carolina Swim Camp Hartwick College Competitive swimming program including national high school Swimming and Diving Camps champions, Florida high school state champions, high Rich DeSelm, Head Coach school All-Americans and Olympians. University of North Carolina l Chapel Hill, NC Dale Rothenberger, Director 919-619-3899 l 919-962-1603 (Fax) Hartwick College One Week Camps: June 8-13; June 15-20 Email: [email protected] Oneonta, NY 13820 Elite Camps (Up to 7 Weeks): June 8—July 26 www.carolinaswimcamp.com 607-431-4714 607-431-4018 (Fax) Camp Chikopi for Boys Come get faster at USA Swimming National Team Email: [email protected] The World’s First Swim Camp (1920) Coach, Rich DeSelm’s CAROLINA SWIM CAMP! We www.hartwickhawks.com offer three weeks of camp with outstanding coaching. Bob & Colette Duenkel, Camp Directors Technique Camps are geared for the club swimmer, Celebrating Its 35th Year—An extensive program for 373 Chikopi Road l Magnetawan, ON Canada P0A 1P0 ages 8 – 18, to improve technique with every stroke ages 8-18 (coeducational…resident and commuter 705-387-3811 l Off Season: 954-566-8235 and develop practice and performance skills. These campers) emphasizing improvement in the funda- Fax—705-387-4747 l Off Season: 954-566-3951 camps offer: Specific technique / stroke instruction; mental skills of competitive swimmers and divers. Email: [email protected] Filming and evaluation; Daily stroke talks from Head Morning, afternoon and evening sessions will bal- www.campchikopi.com Coach, Rich DeSelm and UNC Staff; Daily interaction ance time spending with water and dryland training. with current USA Swimming National Team Member Above and underwater filming and analysis. Lectures Under the direction of Bob Duenkel, Director of the & UNC team members. Elite Training Camp is a on nutrition, mental preparation, strength training, International Swimming Hall of Fame and former US training style camp where athletes train specifically in etc. Sprint/distance camp emphasizes condition and Open Water Swim Coach, the ideals and traditions of a distance, mid-distance or sprint group. Elite Camp is proper training of the major energy systems. Diving Matt Mann, US Olympic Swim Coach, continue at Camp open to advanced club swimmers ages 12 – 18. This camp concentrates on technical improvement on Chikopi, after all, we have the distinction of being the camp offers: Training in all energy systems; Recov- 1- and 3 – meter springboard diving. Stroke camp “World’s First Swim Camp” to uphold. Founded in 1920, ery/strength building dryland; Race strategy; Specific enables competitive swimmers to develop skills Chikopi continues to offer boys daily specialized swim- instruction from Head Coach Rich DeSelm, UNC staff and techniques in starts, turns, IM and competitive ming and an excellent mixture of traditional sports and current USA Swimming National Team members; strokes. Special two and three-week sessions are in a healthy outdoor environment. 2012 US Olympic Stroke filming. Sign up now atwww.carolinaswim - available. Director, Dale Rothenberger, Hartwick Gold and Silver Medalist, , and Canadian, camp.com or contact Christy Garth, Men and Women’s swimming and diving coach, will be joined by a Andrew Ford are our most recent triumphs. All quality Assistant Swim Coach with questions at telephone staff of highly experienced coaches, counselors and swim instruction takes place in Ahmic Lake. We have a and email above. guest clinicians (1:6 staff/camper ratio). Enrollment pool built into the lake and offer daily training oppor- limit guarantees individual attention and frequent tunities in open water swimming. Our highly trained Technique Camps: June 8-12; 22-26 feedback. Email or call for a brochure/application. staff of counselors and instructors provides the crucial Elite Training Camp: June 15-19 Please contact Dale Rothenberger for fee informa-

36 February 2014

February2014.indd 36 1/21/14 10:00 AM tion for both residential and commuter campers… Michigan Swim Camp Academy. The Navy camp is led by an experienced multiple-week discounts available. camp staff while providing the very best in 24 hour Jim Richardson, Director supervision. See website for greater detail including Stroke Technique: July 6-12; 20-26 8160 Valley View Dr. l Ypsilanti, MI 48197 brochure, application, daily schedule and frequently Stroke Technique/Sprint Distance: July 13-19 734-845-8596 l (Fax) 734-484-1222 / 734-763-6543 asked questions. Cost: $580 / commuter (ages 8-18); Springboard Diving Camp: July 27—Aug. 1 Email: [email protected] $630 / extended day (ages 8 – 18); $680 / resident www.michiganswimcamp.com (ages 9 – 18). All campers receive a NAVY swimming Longhorns Swim Camp www.mgoblue.com shirt. Go Navy! (See display ad on page 40)

Jon Alter, Director Four sessions open to any and all entrants, limited to June 10-14: Session I The University of 195 campers per session in Canham Natatorium at the June 16-20: Session II P.O. Box 7399 l Austin, TX 78713-7399 University of Michigan. A staff of 50 and three instruc- June 14, 15 & 16: (See website for clinic offerings) 512-475-8652 l 512-232-1273 (Fax) tional sessions per day ensure the individual attention Email: [email protected] necessary for significant improvement. Coaches Mike North Baltimore Swim Camp www.Longhornswimcamp.com Bottom, Dr. Josh White, Rick Bishop, Danielle Tansel, Mark Hill, Kurt Kirner, Roger Karnes and Brad Shively John Cadigan, Coach 37 years of excellence! Headed by 2012 Olympic are directly involved in coaching and teaching camp- 5700 Cottonworth Ave. and Texas head men’s coach , 2013 ers. Campers HD filmed daily and receive a written Baltimore, MD 21209 World University Games and women’s head coach stroke analysis. Optional custom 4 view (2 under- 410-433-8300 l 410-433-0953 (Fax) Carol Capitani, and assistant coaches Kris Kubik and water) DVD available for a fee. Choose the Intensive Email: [email protected] Roric Fink, the Longhorns Swim Camp is one of the Training Tract or the Technique Development Tract. www.nbac.net most exciting camps in the country! Guest coaches World class staff provides leadership and mentoring and speakers include Olympians , that encourage each swimmer to strive for excellence North Baltimore Aquatic Club Summer Swim Camps , , , Colleen in and out of the pool. Cost includes instruction, rely on small numbers, quality coaching, interacting Lanne-Cox, Garrett Weber-Gale and Whitney Hedge- swim cap, T-shirt, color photo, instructional printed with Olympic and International level swimmers, along peth. Open to male and female competitive swim- materials, “goody bag” and room and board (resident with mental and physical training to teach the “NBAC mers, ages 8 – 18. Camp is held at Jamail Texas campers only). (See display ad on page 40) Way”. Includes day and overnight options. We are Swimming Center on the UT at Austin campus, home offering a Spring Break Camp for ages 9–14 from April to 19 NCAA team champions. Facility includes a June 8-12; June 22-26; June 29—July 3; August 3-7 14-18 with maximum enrollment of 32. This Summer, 50-meter by 25-yard pool, and 25-yard by 25-meter we will conduct 3 weeks of Goals, Growth & Greatness pool. 4 training groups based on age and ability, Navy Swimming Camps Camp for ages 9 – 13 with day and overnight campers with a 1:7 coach/swimmer ratio in stroke technique with a maximum enrollment of 48. This camp includes sessions. Daily training includes challenging long- Bill Roberts, Camp Director talks on Goal Setting, Injury Prevention and Manage- course sessions Monday-Friday mornings; technique 566 Brownson Road ment, and Healthy Choices for Swimmers (Nutrition). sessions Monday-Thursday afternoons and evenings, Annapolis, MD 21402 Each day includes underwater analysis of strokes and with start/turn work included. Classroom sessions 410-293-5834 / 410-293-3012 instruction in all four competitive strokes, starts and on technique and race strategies. Underwater video (Fax) 410-293-3811 turns. Two water sessions are included per day plus of each camper analyzed by a coach. Daily social Email: [email protected] dryland, with an emphasis in this camp on teaching activities and field trips offered. Multiple-week stays www.navyswimmingcamp.com about training. We also offer one week of Reach, Risk include planned weekend activities with supervision. www.navysports.com and Race, this Camp seeks athletes for a fast paced, Experienced, mature adult staff provide 24-hour high level training experience with NBAC’s coaching supervision. Cost: Overnight Camp $935; Day Camp Expect direct results being part of the 2014 Navy staff and nearby collegiate coaches. In addition to $835. Sessions fill quickly! Complete camp informa- Swimming Camp this summer! Our principal goal is on-deck instruction, these coaches will speak directly tion and online registration available on website. to provide you the very best in individual instruc- to campers about collegiate swimming. Swim twice a Per NCAA rules, sport camps and clinics conducted tion, evaluation, camper experience and safety/ day for four days and do dryland. Maximum enrollment by The University of Texas are open to any and all supervision. The purpose of our camp is to offer you is 32. There is underwater analysis and instruction, entrants (limited only by number, age, grade level, a unique environment to learn and develop your but the emphasis is on training. Costs: Spring Break and/or gender). NCAA guidelines prohibit pay- competitive strokes including all related starts, turns and Goals, Growth & Greatness: Day Camp $775, ment of camp expenses by a representative of The and finishes. Navy Swimming Camp is a stroke-in- Overnight $950; Reach, Risk and Race: Day Camp University of Texas’ athletics interest. NCAA rules tensive camp. You will receive individual attention. $650, Overnight $800. Sign-up ONLINE today! (See also prohibit free or reduced camp admission for Additional pool sessions are offered to all needing display ad on page 41) prospects 9th grade and above. to maintain conditioning while at camp. Video analysis, dry land activities designed to improve Spring Break Camp (Ages 9-14): April 14-18 Session 1: June 1-6 individual fitness levels, performance, training, goal- Goals, Growth & Greatness (Ages 9-13): June 17–21 Session 2: June 8-13 setting, leadership presentations and Severn River (Week 1); June 24–28 (Week 2); July 6–10 (Week 3) Session 3: June 15-20 boat cruise are all part of the schedule for 2014. Reach, Risk & Race (Ages 14-18): June 30–July 3 Session 4: June 22-27 Campers learn, train and reside in an amazing envi- Session 5: June 29—July 4 ronment on the grounds of the United States Naval — continued on 38

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February2014.indd 37 1/21/14 10:00 AM 2014 camps — continued from 37

Northwestern University Pine Crest Swim Camp subsequent analysis by Tennessee coaches is avail- Wildcat Swim Camp able. Each week will also include two Q and A sessions Mariusz Podkoscielny, Camp Director with our resident Olympian as well as an autograph 2311 Campus Dr. l Evanston, IL 60208 1501 N.E. 62nd St. l Ft. Lauderdale, FL 33334-5116 session. Residential, Commuter, Elite and an exciting, 847-491-4829 l 847-467-2396 954-492-4173 l Email: [email protected] new Premiere option is available for each session. Email: [email protected] www.pinecrestswimcamp.com (See display ad on page 41) www.nuswimcamps.com l www.nusports.com www.pinecrestswimming.com May 31—June 4: Session I; Ryan Lochte ELITE TRAINING*TECHNIQUE*BEACH*VIDEO Come to the same location Olympic Coaches and June 8-12: Session II; ANALYSIS—You don’t want to miss this wonderful swimmers visit year after year for their personal train- June 15-19: Session III; & camp experience at NU! We provide a unique mix ing camp. The cost for our overnight campers is $825 Claire Donahue of swimming (training and technique) in a Top Tier per week, which includes two workouts a day, three June 22-26: Session IV; Aquatic Center within our beachfront facility. Each meals per day, daily activities, classroom sessions and June 29—July 3: Sesion V; practice is conducted by the entire NU coaching staff 24-hour supervision. The cost for our daily campers and several of our elite swimmers. We plan daily drills is $595 per week. The Camp Registration forms are Total Performance Swim Camps to work on strokes, starts and turns. Along with the available on the website and registration online hard work, we plan daily activities away from the pool is also available. Last year, we had swimmers from Jim Steen, Coach that make this a truly enjoyable experience. Our goal over 30 countries attend. Come to Pine Crest Swim 108 Stevens St. l Mt. Vernon, OH 43050 is to provide each swimmer with new insights into our Camp and join our International Atmosphere, athletes 740-398-6403 l Email: [email protected] fabulous sport of swimming that help them to improve and coaches. Pine Crest Swim Camp: “The Camp that www.tpscamps.com and enjoy their swimming experience. Contact us now! makes a difference.” (See display ad on page 34) Don’t delay because camps fill up annually. Legendary head coach and founder of Total Perfor- Overnight Camp: June 15-21; 22-28; 29—July 5; July mance Swim Camps, Jim Steen, guided his Kenyon Commuter Camp: June 15-19 6-12; 13-19; 20-26; 21-27; 27—Aug. 1 swimmers to an amazing 54 NCAA titles in 37 years Commuter/Resident Camp: June 29—July 3 Competitive while coaching numerous NCAA Champions, hundreds Day Camp: June 16-20; 23-27; 30—July 4; of All-Americans, and several Olympians. Since 1980, Ohio State Swimming Camps July 7-11; 14-18; 21-25; 28—Aug. 1 his formula for success and innovative ideas have been incorporated into a camp program that has seen over Bill Wadley, Camp Director Tennessee Swim Camps 10,000 participants from over 40 states and even 5 McCorkle Aquatic Pavilion countries! Located on the beautiful college campuses 1847 Neil Ave. l Columbus, OH 43210 Matt Kredich, Coach of Kenyon College and Calvin College, TPSC’s talented 614-292-1542 l 614-688-5736 (Fax) Annabel Henley, Assoc. Director coaching staff includes Coach Steen, Jessen Book Email: [email protected] 2200 Andy Holt Ave. l Knoxville, TN 37996 (Kenyon College) and Dan Gelderloos (Calvin College) www.ohiostatebuckeyes.com 865-974-1258 l 865-974-1287 (Fax) as well as numerous other headlining coaches such Email: [email protected] as (U of Michigan), Steve Crocker (former Coaches Bill Wadley & Bill Dorenkott will lead the https://tennesseesportcamps.com/swimming/ 50fs World Record Holder) and Arthur Albiero (U of Ohio State camps with the assistance of Dave Rollins Louisville). Come and experience the TPSC difference! and Liz Hinkleman. The Ohio State staff will conduct This is the most innovative, motivating and educa- For more information please visit us online or via the camp in a healthy, wholesome environment that tional camp in America: Learn from and receive auto- email or by phone. Cost: $595 for Competitive Stroke will provide a positive experience for all campers. The graphs from the best Olympic Swimmers in America, Camps; $650 for Elite Camps; $650 for Academic camp is designed to focus on the technical aspects of including Ryan Lochte! New Premiere option features Camps for Swimmers; $695 for Elite Distance Camp. starts, turns, and stroke technique in a fun and enjoy- – Rotty Tow Machine, Ikkos neuroplasticity learning, able environment that will prove beneficial for each and the University of Tennessee Speed Circuit that Kenyon College (OH): camper. It is our plan to share the most up to date helped UT win 3 of the 5 relays at the 2013 NCAA’s! June 8-12: Competitive Stroke Week 1 drills in a manner that is memorable for the athlete. The University of Tennessee Swim Camp is recognized June 15-19: Competitive Stroke Week 2 Many of our campers have gone on to win State titles as one of the most innovative and educational camps June 22-26: Competitive Stroke Week 3 and even become National record holders and USA in the country. Our goal is to provide an atmosphere June 7–12: Elite Distance Olympians. Coaches Dorenkott and Wadley have both where campers are excited to learn about all areas of June 8-12: Elite Breaststroke served on numerous USA National team staffs and competitive swimming. The Residential Camp provides June 15-19: Elite Sprint each of them have produced Olympians and National the perfect opportunity for intermediate to advanced June 22-26: Elite IM record holders. The camp will take place in America’s swimmers to learn the most advanced strategies finestA quatic center that hosted the NCAA’s and Big in competitive swimming in a fun and supportive Academic Camps for Swimmers (Kenyon College): Ten Championship in 2010. atmosphere. Open to boys and girls ages 8 – 19. June 8-12: Literature Indoor and outdoor state-of-the-art swimming facili- June 15-19: art Evenings, Technique & Training: May 19-22; 27-30 ties. Limited enrollment (9:1 swimmer/coach ratio). June 22-26: Biology, Chemistry, Economics, Math Commuter Technique & Training: June 9-12 So that coaches get to know each of the swimmer’s Commuter, Overnight needs. Sessions in mental training, nutrition, dryland Calvin College (MI): Technique & Training: June 15-19; 22-26 and special topics. Videotaping of every swimmer with June 22-26: Competitive Stroke

38 February 2014

February2014.indd 38 1/21/14 10:00 AM Villanova Distance Training be exposed to a variety of topics such as stroke the staff stress the importance of swimming with and Four Stroke Camp technique, training methods, strength training, outstanding stroke technique in a positive training nutrition, and sports psychology. The Four Stroke environment. The swim camps are held at the Rick Simpson, Head Coach camps are day camps only. beautiful campus of University of Wyoming located 800 Lancaster Ave. 135 miles north of Denver, CO and is convenient Villanova, PA 19085 Distance Training to Denver International Airport as well as the 610-519-7212 (Overnight & Day): June 23-27 Cheyenne and Laramie, WY Airports. The University 610-519-7442 (Fax) Four Stroke of Wyoming offers an outstanding summer Email: [email protected] (Day Only): June 30—July 4 experience at 7220 feet, with the opportunity of www.wildcatswimcamp.com July 7-11 altitude training at the highest Division I school in the United States. Wyoming Swim Camp is open Villanova Swimming prides itself on its long history Tom Johnson’s Wyoming to all, ages nine and older. Staff ratios generally of excellence in the distance events. Villanova Swim Camp range 1:8 coach to swimmer ratio. It is also one athletes have experienced great success in the of the few camps that offer video analysis at distance events including several back to back O Thomas Johnson; Head Coach & Director NO additional charge. It is recommended that conference champions, record holders, NCAA Dept 3414 participants are competitive swimmers. Coaches who qualifiers and Olympians from several nations. Now 1000 E. University Ave. are interested in accompanying their team should you can spend a week in the Villanova “D-Group”! Laramie, WY 82071-3414 contact Tom Johnson directly by phone or email. To 2 in-pool training sessions daily. Each Session will 307-766-6265 provide the very best camp experience, each camp be directed by Coach Simpson personally. * Dryland Email: [email protected] is limited to the first 60 swimmers for each week. program * Lunch break – provided in the Villanova www.wyomingathletics.com Online registration at the University of Wyoming’s Dining Hall * Guest lectures and technical meetings Swimming and Diving Team page. covering race strategies and pacing, nutrition, health Wyoming Head Swimming Coach Tom Johnson management in a high volume program, stroke hosts the 15th Wyoming Swim Camp this summer. June 1-6: Camp 1 & Intensive Camp1 technique, etc. * Overnight and day camp available. Wyoming Swim Camp is a premier summer June 6-8: Start and Turn 1 The FOUR STROKE TECHNIQUE CAMPS – Each swimming experience and is proud to offer its June 13-15: Start and Turn 2 week, the Villanova coaching staff will focus on all winning tradition to competitive swimmers. Coaches June 15-20: Camp 2 & Intensive Camp 2 aspects of competitive swimming. The camper will Johnson, Matt Leach and Manny Noguchi and June 27-29: Start and Turn 3 v

(College/University Afficliated Swimming Camp)

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February2014.indd 39 1/21/14 10:00 AM (College/University Afficliated Swimming Camp)

(College/University Afficliated Swimming Camp)

40 February 2014

February2014.indd 40 1/21/14 10:00 AM (College/University Afficliated Swimming Camp)

(College/University Afficliated Swimming Camp)

February 2014 41

February2014.indd 41 1/21/14 10:00 AM Nutrition: Easy-to-Make Recipes for a Healthier You

f you want BEAN AND CORN to become a CASSEROLE better swimmer, you need to ingredients: work hard, get • 1 can cannellini beans sufficient rest • 2 cups corn (frozen is fine) Iand eat healthy. It’s a fact: • 1 can diced tomatoes (drained) good nutrition can help • 1 teaspoon low-sodium soy sauce athletic performance. • 1 teaspoon paprika Following are two recipes • 2 teaspoons apple juice that are easy to make. Both concentrate (thawed) meals are low sodium, low • 1 tablespoon onions (grated) cholesterol and low fat: • 1/4 cup bread crumbs, toasted • You cook with broth instead of oil or butter. directions: • You use low-sodium • Pre-heat oven to 350 degrees. soy sauce instead of • Mix together beans, corn, tomatoes, salt. soy sauce, paprika, apple juice and • For a sweetener, use onion. apple juice concentrate. • Place in a non-stick baking pan. And the best part? They’re Sprinkle the top with bread delicious! crumbs. • Bake for 25 to 30 minutes.

CHICKEN AMIGO

ingredients: • 1 whole chicken (no skin, bone in, cut into serving pieces) • 1/2 cup chicken broth • 1 large onion (chopped) • 1 clove garlic (peeled and chopped) • 1 medium green pepper (chopped) • 1 can diced tomatoes • 1/2 cup dry sherry • pinch of cayenne • pinch of saffron • 2 whole cloves • 1 bay leaf • 1-1/4 uncooked long-grain rice • 1 cup water • 1 cup peas (frozen is fine) • 1 small jar pimento directions: • In a soup pot, sauté the broth, onion, garlic and pepper until the onion is clear (about 5 minutes). • Add the tomatoes, sherry, spices, rice and water. • Stir together, then add chicken pieces on top. • Bring to a boil, then lower heat and cover pot. • Cook at a simmer for 30 minutes. (Note: If it starts to look dry, add more water.) • Before serving, remove bay leaf and cloves. • Garnish with the peas and pimentos.

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February2014.indd 42 1/21/14 10:00 AM dryside//training

PRONE ARM A B 1 SWINGS Start in a TRX SUSPENSION push-up position with your feet in the straps. TRAINING Lift one arm off the floor and bring your arm by j.r. rosania photos by kaitlin kelly under your chest. Then demonstrated by tammy goff swing your arm outward and straighten it toward C the sky. Return to the floor and repeat. Do both n last month’s Swimming World arms. Magazine, I introduced TRX suspension straps exercises. This month, we will again look at four ALTERNATING A B C ITRX exercises that can help with your 2 ARM STROKE stroke technique. Begin in a standing I love TRX straps because they force position with both you to work on your body position arms extended and strengthen your core. They create overhead while instability with each exercise, which leaning forward. Pull in turn will cause you to feel more one arm downward in unstable, like swimming. a stroke-pull motion. I like doing core and stroke-specific Return and alternate movements for strokes, turns and to the opposite side. underwaters. Perform each exercise for three sets of 15 reps. The resistance is changed by you body position. Therefore, establish a position that allows you to SUSPENDED MOUNTAIN CLIMBERS Begin with your feet in the straps complete all the reps. v 3 and in a push-up position. Bring a knee upward toward your chest. Return and alternate to the other leg. A B

J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of SUPINE DOLPHIN A Healthplex, LLC, and has finished the 4 UNDERWATERS Lying on your Ironman Triathlon 18 times. He also back with your shoulders on a serves as Swimming World Magazine’s Bosu ball and your feet through fitness trainer and was named one of the TRX straps, begin a dolphin “America’s Top Trainers” by Men’s Jour- kick movement with your core nal and Vogue magazines. Check out area. Lift your hips as high as Rosania’s website at possible, then lower your hips B www.jrhealthplex.net. downward. Repeat.

Tammy Goff is a Masters swimmer and a firefighter from Glendale, Ariz.

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February2014.indd 43 1/21/14 10:00 AM What chest stretches do you recommend Q for swimmers? Dr. Shannon McBride, a licensed chiropractor based in Atlanta, Ga., has been practicing since 2001. She also is certified in Pilates through Power Pilates and the Pilates Method Alliance.

by shannon mcbride photos provided and demonstrated by shannon mcbride

CHEST STRETCH #1 CHEST STRETCH #3 1. Stand tall and grasp your 1. Stand in a doorway hands behind you. with your arms out to the sides. 2. Fold forward from the waist and raise your 2. Elbows should be bent arms as high as you can to 90 degrees and comfortably. If you feel at the level of your this in your low back or shoulders. hamstrings, gently bend your knees. 3. Step one foot forward and lean forward until Hold for 30 seconds you begin to feel a and repeat three stretch in your chest. times. Hold for 30 seconds and repeat three times.

CHEST STRETCH #2 CHEST STRETCH #4

1. Kneel on the floor in front 1. Stand against a wall and of a chair. walk your feet about six inches from the wall. 2. Make “genie arms” and place your elbows at the 2. Raise your arms with the front of the chair. elbows at shoulder height and bent at 90 degrees. 3. Lean your head through your arms so that you 3. Without letting your lower begin to feel a stretch in back arch, try to get the your chest. back of your hands flat against the wall and your 4. Breathe deeply elbows against the and relax into the wall. stretch. 4. Gently raise and Hold for 30 lower your arms, seconds and repeat keeping your elbows three times. bent at 90 degrees.

44 February 2014

February2014.indd 44 1/21/14 10:01 AM Q&A charles yourd by michael j. stott photo by peter h. bick Charles Yourd has used a poolside education acquired from some of the sport’s best minds to lift a small Illinois YMCA program to yet another Silver Medal ranking in USA Swimming’s Club Excellence program.

Q. SWIMMING WORLD: What was it like mental toughness, confidence through charles swimming under USA Olympic coach Gus challenging training, the importance Stager at Michigan? of team culture and the many years A. COACH CHARLES YOURD: He had required to develop it. From Skip Kenney YOURD high standards and believed in hard and Richard Quick at Stanford, I saw the Head Coach work and swimming fast in practice. He value of high standards, relationships, WAVES Bloomington- expected performance, and he would get team culture and the significance of Normal YMCA Swim Team Bloomington Illinois in your face if he thought you could do contributions by every team member. better. He was a boxer and understood Paul Stafford and Ray Mitchell of the Charles Yourd’s (University of Califor- swimming’s mental, physical and tactical Terrapins really stressed technique, team nia Santa Barbara, B.A., economics, ’77) similarities much the way structure and a long-term approach to swimming apprenticeship has served and Dick Jochums do. Gus was a tough athlete development. Jack Simon, age him well. He swam for Olympic coach personality on the pool deck and a great group coach of , taught Gus Stager at Michigan and then spent person away from it. me about leadership and how to make years as an on-deck student and/or training interesting. volunteer assistant with the likes of Skip SW: What did you learn from coaching Kenney, Richard Quick, Paul Stafford, Ray greats before your first coaching job? SW: Despite your Michigan and Cal Mitchell, Dick Jochums and John Bitter. CY: That there are common threads connections, you chose the resource- In 2014, the WAVES are again a USA to great coaching. The first was that challenged Bloomington Y.... Swimming Club Excellence Silver Medal the goal for any well-coached club or CY: Bloomington offered a blank slate to club. At Bloomington, Yourd’s swimmers collegiate program is success in long implement my philosophy and strategy have achieved more than 130 NAG Top course national and international senior for athlete development. I wanted to 10 or Top 16 rankings. Five have earned competition. Second, the top coaches prove it is possible to get kids fast NCAA All-American distinctions. An ASCA learn by being on deck with the great anywhere—under any circumstances. level 5 coach, Yourd was named Illinois coaches. From Dick Jochums and John From a small, non-swimming community Age Group Coach of the Year in 2002 Bitter at Santa Clara Swim Club, I learned with limited and Senior Coach of the Year from 2005 the importance of high standards, — continued on 47 through 2008.

February 2014 45

February2014.indd 45 1/21/14 10:01 AM HOWTHEYTRAIN: YEZAN ALSADER, GRACE ARIOLA AND MELISSA PISH

by michael j. stott

[photo provided by charles yourd] [photo provided by charles yourd] [photo by peter h. bick] eather Fort, head age group Long Course (age 13): FAVORITE SETS coach at the Bloomington- • 200 back (2:17.08) Normal (Ill.) YMCA, has Long Course (age 12): AND DRILLS: developed the club’s three • 100 free (59.44) latest highly ranked age • 50-100-200 back (30.57, 1:05.02, Freestyle endurance (SCY): Hgroup athletes, all of whom moved to the 2:20.10) • 4 x 100 on 1:20 club’s performance team following this Short Course Yards (age 12): • 4 x 100 on 1:15 summer’s junior nationals. • 200 free (1:52.32) • 4 x 100 on 1:10 Fort, the 2012 and 2013 Illinois • 100-200 back (56.41, 2:03.66) • 3 x 100 on 1:15 Age Group Coach of the Year, says the • 100-200 IM (58.77, 2:06.59) • 3 x 100 on 1:10 three have bought into program values, “Grace’s stubbornness is an asset in her • 3 x 100 on 1:05 understand the swim development racing and in figuring out how to apply (Hold steady pace as intervals get process, are committed to going fast in knowledge acquired through reading or shorter) practice and have great parental support. experimentation,” says Fort. “She likes “All three are highly competitive and to get things just right, and also likes IM switching (SCY): have aggressive personalities in the to ask questions in order to understand Yezan Alsader (11-12 400 meter IM NAG water,” she says. “They love to race in ‘why’ something is important. She is record holder) makes these intervals: meets and at practice. They enjoy being extremely intelligent and observant. The • 4 x 100 on 1:20, fly/back x 50 challenged, whether it’s a tough set or a inquisitiveness helps her understand • 4 x 100 on 1:20, back/breast x 50 difficult competitive situation. They are technique and the different ways • 4 x 100 on 1:20, breast/free x 50 confident behind the blocks, very humble, swimmers are doing skills/racing to get (Preceding set done in 100-yard great team players and leaders.” faster.” repeats, swum as 50 yards of one Yezan Alsader broke the national age After scoring at the 2013 stroke and 50 yards of the next stroke) group (NAG) 11-12 record in the 400 Summer Junior Nationals, Melissa Pish meter IM twice last summer and finished had the nation’s second fastest times for Favorite drills: the season with the nation’s fastest 400 a 13-year-old in the 200 and 400 meter • 8 x 25 on :35 IM and 800 freestyle times (4:52.24, freestyles (2:04.24, 4:17.51). (dolphin kick on the back) 9:02.54) for 12-year-old boys. “She is laid-back and low-key both • 4 x 25 on :60, backstroke “He is a swimmer who hates to lose,” in practice and at meets,” says Fort. (cup on head) says Fort, who coached him for almost “That helps her stay relaxed and not • 8 x 50 on :60, breaststroke five years. “He holds himself to a high get nervous before big races. However, (pull with paddles) v standard and is unafraid of work. He is Melissa knows how to flip the switch and times-oriented and does what it takes put on her game face before competition. regarding race splits or training pace to She has a natural pacing instinct and SWIMMINGWORLDMAGAZINE.COM achieve a goal.” does an excellent job of regulating her Total Access members click here at www.SwimmingWorldMagazine.com Grace Ariola ended the summer with emotional energy and maintaining race to see a progression of times for Yezan Alsader, v Grace Ariola and Melissa Pish. 10 No. 1-ranked NAG times: focus.”

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February2014.indd 46 1/21/14 10:01 AM Q&A — continued from 45

facilities, we have developed ambitious in us as coaches, have a drive to prove “To be successful, a kids to be nationally and internationally themselves, are mentally and emotionally elite. mature and have parents who support child must have an the coaching staff, the team culture and SW: No 50-meter pool and virtually no their children. inner drive. If it’s financial support—how do you make it there in the young work? SW: Talk about the window of opportunity CY: Through five key factors: and biological development.... swimmer, then we’re • YMCA support providing a high- CY: We use a sophisticated analysis of level competitive program that individual maturation by screening a on our way.” meets the Y’s strategic goals for variety of developmental aspects. Some youth development. important factors are endocrine, skeletal, • Creative use of limited resources. nerve activation, cardiovascular, mental — charles yourd • An outstanding coaching staff that and emotional. Development and swim teaches correct movement patterns, training need to be on an individual basis proper physical and mental since people mature at different ages must already be resident. As coaches, we training and much more. and at different rates. For instance, there can’t create it. We can only develop and • A philosophy of training and is an emerging endocrine window for enhance what is already there. competition that guides everything girls of about two years. They must be we do. mentally and emotionally mature enough SW: You really challenge your athletes.... • Great young people and families to capitalize on that window. If they miss CY: We give them the confidence to take who make it fun to coach. it, it’s gone forever. risks and go after what they want in life. At some point, they grow up and realize SW: How did you change the culture and SW: Coaching character is intrinsic to what that the experiences they had with us training habits? you do.... were something rare, and they find them CY: From my Santa Clara days, I CY: It’s not just about being in the water. helpful as adults. knew what it took to win a national It’s about becoming a better person. championship. At Bloomington, no one We’re helping develop great young SW: Some real stars have come out of your knew (his or her) best times, and practice people. Our philosophy of training and program.... attendance was rare and sporadic. competition, our curriculum for character CY: Emily Hanson went from being a 50 High-level swimming was the local development and our teaching about breaststroker at age 10 to competing summer league championship. There becoming an elite senior athlete is who in two FINA World Championships as a was no understanding of the training we are as coaches. It also fits the YMCA member of the USA national open water habits, attitude and the commitment purpose of youth development. team. essential to being elite senior athletes. Monica Drake at age 14 was on the I knew it would take years. I focused SW: What’s the importance of educating podium at summer nationals, finishing on our youngest swimmers. Legendary the parents? seventh in the 1500. She ranked No. 1 in Australian coach Forbes Carlile taught CY: Parents are one leg of the three- the nation at 1650 for 13-14 girls and me, “As the twig is bent, so the tree will legged stool that supports the athlete on became an American record holder in the grow.” a successful journey. The other legs are last race of her swimming career, going team and the coach. The team culture 47.42 to anchor Arizona’s 400 free relay SW: Why is your program geared toward keeps the legs stable and strong. It is the at 2013 NCAAs. mid-distance racing? coach’s job to educate the parents on Lindsay Gendron, now in her senior CY: I enjoy coaching ambitious kids how to support their child in the quest year at Tennessee, is an 18-time NCAA interested in learning by working hard for excellence. All-American in a full range of event and smart. distances—200 free relay to 1650—with SW: You say, “Talent helps, but it won’t short course yards best times for the 50, SW: How do you teach proper stroke take you as far as ambition.”... 21.82 (relay split); 100, 48.15 (relay split technique and rhythm at an early age? CY: To be successful, a child must have 47.46); 200, 1:43.22; 500, 4:36.71; and CY: We work on movement patterns an inner drive. If it’s there in the young 1650, 16:01.38. v and kinetics in every practice. We also swimmer, then we’re on our way. It can look for attentiveness and application, a be obvious in a personality or behavior, willingness to be uncomfortable and for but many times it is hidden, and even Michael J. Stott, one of Swimming World people who value the process. Our most the swimmer—or a parent—may not be Magazine’s USA contributors, is based in successful swimmers trust and believe aware of it. Visible or hidden, that drive Richmond, Va.

February 2014 47

February2014.indd 47 1/21/14 10:01 AM February2014.indd 48 48 at New York University,” saidDeFrancesco. symptoms, Iwasgoinginto my senior year sinus infections. her extensive shoulderpainandfrequent stumbled uponafter seeking treatmentfor with Hodgkin’s lymphoma, adiagnosisshe 21 years old—DeFrancesco wasdiagnosed giately for New York University. In2009—at her freedom and herability to swimcolle- therapy treatment. Shewaslosingherhair, swim, DeFrancesco wasweak fromchemo- deeper thanjust thephysical. the weight of heraccomplishment went far the Frenchshoresjustover 11hourslater, English Channel. When shestepped foot on second attempt atswimmingacrossthe DeFrancesco setoutinto thenightfor her successfully crossedtheEnglish who becamecancer-freeaftersurgeryandchemotherapy cancer, swimmerAlliDeFrancesco Survive andThrive “When I first started Ifirststarted experiencing the “When Four years priorto accomplishing the At 3a.m., Aug. 28, lastsummer, Alli In honorofhercoach andclose friendwhodiedfrom Paying February 2014 nosed withHodgkin’s in April 2009. My first health. Back homeinSanDiego, Iwasdiag- early andreturnedhome to focus onmy co. “I forfeited my doublemajor, graduated knew my season wasover,” saidDeFrances - swimmer to take thingsoneday atatime. guide andmentor DeFrancesco, telling her grueling treatments, Beamcontinued to colon cancer. Although faced withherown friend, Lauren Beam, wasdiagnosedwith DeFrancesco’s collegiate coach andclose Just three weeks priorto herdiagnosis, struggles were just thetipof theiceberg. with persistent sinusinfections.” to findmyselfsidelinedagain, thistime from competition—I rejoinedtheteam only torn ligamentinmy ankleprohibited me “Plagued withinjury thefirstthree years—a “When my doctors“When suggested surgery, I But DeFrancesco’s personalhealth C —herself acancervictim hannel inhermemory.

Tribute — crew to cuttheswimshort. DeFrancesco Unfortunately, galeforce windscausedher in September 2012after a year of training. other young cancer patients. She hopedtheswimwould alsoinspire train to swimacross theEnglishChannel. and closefriend, DeFrancesco decided to As atribute to thememory of hercoach Beam’s death, DeFrancesco wascancer-free. latory duringdifficulttimes. At thetime of their personaltreatmentsandwere conso- eachotherduring and Beamhadsupported succumbed to colon cancer. DeFrancesco DeFrancesco’s constant supporter, had could focus onherhealth. history degree asemester early sothatshe cesco, whodecided to complete herart was emotionalandconfusing for DeFran- ferred hertreatmentto UCLA. The move Yankee Stadium.” the day thatmy graduatingclasswalked at day of chemotherapy wasMay 15, 2009— ENGLISH MOTIVATION TOSWIM THE DeFrancesco attempted herfirstcrossing Then, in2011, tragedy hitagain:Beam, DeFrancesco left New York andtrans- C by HANNEL

shoshanna

rutemiller 1/21/14 10:01AM

[photo by villanueva stone]

[photo by brian finn] [photo by villanueva stone] February2014.indd 49

[photo by brian finn] Lauren Beam, to comfort her. memory of hercoach, friendandmentor, kin’s lymphomatreatments—withjustthe of theresidualsideeffects of herHodg- cluding abonemarrow transplantaspart ues to take herhealthissuesinstride—in- woman to complete theswim. Shecontin- DeFrancesco, whoisnow thefirstItalian boats—all withoutawetsuit. cold water andcommercial shipping DeFrancesco alsohadto avoid jellyfish, reaching 18mph. fromtheweather,Apart 10-to-14 mileperhourwinds, withgusts come two- to three-meter seaswells, and in 11hours14minutes. Shehadover- DeFrancesco reachedtheFrenchcoast year andaccomplish her goal. to come back even strongerthefollowing returned homedisappointed, butresolved undergoing similarcircumstances. it enoughandto give back to my peers thank you (to Lauren) whenIcouldn’t say challenge myselfback onmy feet, to say spite of anegative seriesof events—to something momentously positive in given auniqueopportunity to do September 2011, Ifelt thatIhadbeen Channel? Q&AWITH ALLID Finishing therace wasemotionalfor Her second attempt wassuccessful, and “I wanted to dosomethingrecognized “Following Lauren’s passingin Why did you decidetotake on theEnglish e F RAN C ES C O overnight.” similarly, acurefor cancer doesn’tcome up andswimtheEnglishChannel, and, best outcome. Onedoesnotjustwake and usingall your energy to fight for the the unknown, knowing thepossibilities a risk, committing to aplan, preparingfor such anevent andbattlingcancer: taking the many similaritiesbetween trainingfor the obvious choice. (crossing theEnglishChannel)seemed like and anextensive swimmingbackground, my door, an A-team of coaches assembled, much of anexplanation. With theocean at most likely, you won’t have to offer too English Channelto thatsamepersonand, who isn’taffected by it. You mentionthe (You’d be)hard-pressedto findsomeone to anyone onthestreet, andthey wince. also withinmy means. You mention cancer as universally challengingascancer, but channel, and,similarly, acure “What Ididn’tknow then,“What however, were for cancerdoesn’tcome “ up andswimtheenglish one doesnot justwake

v —

alli d e overnight. francesco ” the swim.” Italian woman to successfully complete confirmation thatIhadbecome thefirst even ifIasked—and ultimately receive made my crew promisenotto tell me did Ihave any ideawhereIwas; temperature, thecourse—at nopoint did Ilearnmy time, theactualwater will finishtheChannel today.’ And itwasjustme. Iassuredmyself, ‘I Then ithappened—theboatstopped. mean Iwasinshallow-enough water. that theboatwould stop, for thatwould behind my teary-eyed goggles, praying I kept lookingback to theboatfrom couldn’t see why they were soexcited. violently illin18mphcrosswinds;I and cheering meonwhileIbecame amazement, my crew continued clapping swimming inplace for sometime. To my less than2kilometers away, Ibegan to expect it. With landinclearsight, French inshorewaters, butIknew cool isthat? am swimmingtheEnglishChannel!’ How swimming theEnglishChannel! Today, I task athand, thinking, ‘Wow! This isme allowed my meto avert attention to the in my playing, headstarted which seen moretryingdays. And thejukebox remembered thatIwasprepared. Ihad a badday athome, allday.’ ButthenI thinking to myself, ‘This isgoingto be while waitinginEngland. Dover Harbor, whereIhadbeen training the water temperature would beoutside pitching seas—norhadIany ideawhat swum next to aboat—let aloneonein night swims, butnever before hadI a nervous ballof energy. Ihadpracticed year to fine-tune everything. yet definitely ablessing to have an extra many of my openwater swimmingpeers, learned isparfor thecourse among 2012) dueto agalestorm, whichIhave and preparation. Igotblown out(in a truetestament to allthetraining the englishchannel: swimming across personal experience Describe your “Only whenIgotback to theboat cameatthe “The mosttryingpart “Even my firsttwo strokes, Iremember “Prior to jumpinginthewater, Iwas “It wastheswimof alifetime and

v February 2014 1/21/14 10:01AM 49 UP & COMERS AGE GROUP SWIMMER OF THE MONTH

by shoshanna rutemiller l photo by christopher rattray CASSIDYBAYER

Cassidy Bayer had the entire crowd at the Tom Dolan Invitational, Dec. 12-15, in College Park, Md., on its feet as she chased down Mary T. Meagher’s 13-14 girls 200 yard butterfly national age group record.

Bayer, who swims for the host team Nation’s Capital (NCAP), flew to the finish half a body length ahead of the “A”-final field, touching the wall in 1:56.01. Her time finally fell Meagher’s 1:56.58 record, a 30-year-old monument in the sport of swimming. Meagher set the NAG mark in 1979 when she was 14 years old—the same year she set a world record in the 200 meter butterfly (2:09.77). Meagher

50 February 2014

February2014.indd 50 1/21/14 10:01 AM eventually lowered her world record by 13-14 girls 50 and 100 freestyle (23.29, nearly four seconds to 2:05.96 in 1981. 51.08), 100 backstroke (54.90), 100 fly “i got really nervous That mark stood untouched until 2000, (53.42) and the 200 and 400 IM (2:01.44, before the race, but when Australia’s Susie O’Neill finally 4:15.65). Bayer’s NCAP coach, Jeff King, broke it. But none of the incredible hasn’t let her versatility slip by unnoticed. now i really know U.S. butterflyers who came up through “My coach and I sat down a couple of the years (, for example) weeks ago, and he said to me, ‘You know, what it feels like to managed to take down Meagher’s 200 you’re not going to like this, but I think accomplish that type butterfly NAG mark...that is, until Bayer you are going to be a 200 butterfly/400 came along. IMer,” said Bayer. She paused, and then of success.” added: “You know, maybe I could be a 400 A CONFIDENCE BOOSTER IMer also.” v Frankly, Bayer’s swim was all the more Watch out, world...here she comes! — cassidy bayer remarkable because of the history and mystique surrounding Meagher’s butterfly career as a young teenager. Could Bayer’s swim foreshadow a historic career like Meagher’s? Possibly. But for the time being, Bayer is more than happy to celebrate her current 200 butterfly victory. “It gives me a lot of confidence going into other swims,” Bayer said in a Swimming World interview after the race. “I got really nervous before the race, but now I really know what it feels like to accomplish that type of success.” Even though Bayer prepared as best she could for the race—even sitting up in her hotel room the night before the final race with her dad to break down her 200 butterfly splits 50 by 50—when her final 1:56.01 came up on the scoreboard, Bayer admits that she didn’t believe it was real. “I was so shocked with that time. I had to ask a couple of people a couple of times what my actual time was,” she said. “My dad told me I made him cry (because he was so happy).” This isn’t the first time 14-year-old Bayer has impressed those who have watched her swim. At the U.S. National Championships and World Trials, Bayer— then 13 years old—was the second youngest swimmer at the meet. She placed 13th in the 50 meter butterfly and won the “C” finals in both the 100 and 200 fly. But Bayer has always had her eye on Meagher’s 200 yard butterfly national age group record. “I have that time (1:56.58) on my mirror back home,” Bayer said. “I look at it every day.”

MORE THAN A FLYER However, before we pigeonhole Bayer as just a 200 butterflyer, let’s take a look at her results from the Tom Dolan Invitational: the teenager also won the

February 2014 51

February2014.indd 51 1/21/14 10:01 AM Sponsored by > GUTTERTALK THE LEGENDARY MARY T by shoshanna rutemiller photos by tim morse

ary Terstegge Meagher Plant—more commonly known by the nickname, Mary T—was a swimming sensation in the 1970s and ’80s. She became known asM “Madame Butterfly” during this era because of her dominance of that stroke. Swimming World Magazine’s September 1979 issue was the first to feature Mary T on the cover. Her picture inside was run alongside the following cutline: They call her Mary T. The “T,” an abbrevia- tion for her mother’s maiden name, could also stand for T-rrrific! The 14-year-old Mea- gher from Lakeside Swim Club in Kentucky broke the world record in the 200 meter butterfly (2:07.01) and set an American mark in the 100 fly (1:00.19). Mary T. Meagher, coached by Denny Pursley, was the most colorful performer of the AAU Long Course Nationals in Fort Lauderdale. This short introduction marked just the beginning of Mary T’s long-running career. Before retiring from swimming follow- ing the 1988 Seoul Olympics, Mary T was ranked first in the world eight times in the 200 meter butterfly and seven in the 100 fly. She set a world record in the 100 twice

52 February 2014

February2014.indd 52 1/21/14 10:01 AM and in the 200 five times—each time breaking her own previous best mark. One of the highest points of her career was at the 1981 summer nationals in Brown Deer, Wis., where, as a 16-year-old, she set her final world records in the 100 and 200 meter fly. Her respective 57.93 and 2:05.96 world record marks lasted nearly 30 years! Before Mary T, no other swimmer had even broken 59 seconds in the 100 fly nor had gone faster than 2:07.83 in the 200 fly. Upon retiring, Mary T owned the 11 fastest performances of all time in the 200 and seven of the 10 quickest in the 100. She won triple gold medals at the 1984 Olympics.

RECORDS BROKEN... (AND SOME STILL UNBROKEN) Although it took nearly two decades, one by one, most of her records fell. Her 100 meter fly world record was broken 18 years later in 1999 to American (57.88). Mary T’s 200 meter fly world record lasted a single year longer, SWIM MART falling to Australia’s Susie O’Neill (2:05.81) in 2000. Still, no female was capable of accom- plishing what Mary T did at the age of 14. Thompson and O’Neill were both an experienced 26 years of age when they, respectively, claimed Mary T’s 100 and 200 fly world records. Mary T’s dual world record performance at age 14 was the stuff of legends, often causing her other—perhaps equally impressive—marks to be overlooked. One such mark was Mary T’s girls 13-14 200 yard butterfly U.S. national age group record. Set in 1979, her 1:56.58 time remained untouched for a remarkable 34 years...... until Cassidy Bayer came along (see “Up & Comers,” page 50). The 14-year-old from Nation’s Capital Swim Club did what previous American butterfly age group sensations such as Thompson and Olympic 200 but- terfly champion Misty Hyman were unable to do: claim Mary T’s record. Bayer downed the historic record at the 2013 Tom Dolan Invitational in the meet’s Saturday night finals, Dec. 14. Bayer advertising opportunities: touched the wall at 1:56.01, nearly a pool Contact Swimming World Magazine at: length ahead of her competition and Advertising @SwimmingWorldMagazine.com over a half-second under Mary T’s former Call: 602.522.0778 — continued on 54 800.511.3029 (Toll free in USA & Canada)

February 2014 53

February2014.indd 53 1/21/14 10:01 AM the legendary mary t I possibly could, but so many questions — continued from 53 without answers plagued my mind. Why record—and so ended Mary T’s presence did I only go a 1:00.9 when my best is a on USA Swimming’s 13-14 short course 57.9 and my time from Trials was a 59.8? Is national age group record charts. my technique off? Do I not have the same Mary T still holds four NAG records: the strength as before? Did I lose too much girls 13-14 200 meter fly (a world record flexibility during my five-month break last 2:07.01 set in 1979), the girls 15-16 100 year? It’s just hard for me to believe that I’ve and 200 meter fly (world records 57.93 changed so much in some way that I can’t and 2:05.96 set in 1981) and the girls 15- go as fast as I used to. Why?” 16 200 yard fly (1:52.99 from 1981). Following her heartbreak in the 100, Mary T also shows up on the U.S. Open Mary T finished third in her signature record charts. Set at age 16 at the 1981 event, the 200 fly, to ’s U.S. Nationals, Mary T’s 2:05.96 200 meter . Mary T’s time from the U.S. butterfly world record swim remains Trials (2:09.13) was actually faster than untouched 32 years later. Present day, the Nord’s winning time (2:09.51) at Seoul. 200 butterfly American record is held by Following is an excerpt of what she wrote Mary DeScenza (2:04.14), and the world in Swimming World: record is held by ’s (2:01.81). “I was optimistic about my ability to At age 15 and with two world records win all day after prelims. In the morning, I under her belt, Mary T was expected to felt really good, staying long and strong. I claim multiple Olympic medals at the qualified third, but all eight of the finalists 1980 Moscow Games. Unfortunately, were within a little over one second of each the United States boycotted the Games, other. I can’t say I ever really concerned causing Mary T to wait another four myself with the other five finalists, though— years for her Olympic gold. She would only with the East Germans who had eventually win three gold medals at the qualified first and second ahead of me. 1984 Los Angeles Olympics, winning the “I felt good in warm-up and had my 100 and 200 fly and women’s 400 medley nerves under control. I don’t remember much relay. Meagher retired from the sport after that, though, even after the race. It all following the 1988 Seoul Olympic Games seems like a blur, or maybe some kind of bad just prior to her 24th birthday. dream.... “I wasn’t ready to accept the fact that I MARY T AND SWIMMING had just gotten third place in my biggest WORLD MAGAZINE Olympics and last meet. I dreaded having to During her career, Mary T was on the stand on the awards stand and hear the East cover of Swimming World Magazine a German national anthem.... remarkable five times, first in September “It’s OK, though. I’m starting to look ahead 1979 at age 14. The other covers were again, and I am excited to move on.” in February and September of 1981, November 1986 and January 1989. PASSING THE TORCH Exclusively for Swimming World Although Mary T has moved on from Magazine, Mary T kept a personal account swimming, her records and legendary of her final season of training leading career remain embedded in the history up to the 1988 Olympics. Her personal of the sport. “Madame Butterfly’s” times journals were published in the magazine’s and accomplishments are still held as January 1989 issue. the benchmark to which every talented In her journal, Mary T discussed her young butterflyer is compared. disappointing performance at the Games Can 14-year-old Bayer live up to the and her regret at coming away with only standards that remain in front of her? an individual bronze medal. The triple Will she eventually create her own path Olympic gold medalist and world record and legacy like Mary T did in the 1980s? holder placed seventh in the finals of the Whether or not she does, Bayer can 100 fly and third in the 200. continue to develop her talent, knowing Here is an excerpt of what she wrote that she claimed a national age group after the finals of the 100 butterfly: record from one of the most talented “I got seventh in the finals last night, age group butterfly swimmers in the which was hard to take. I did do the best . v

54 February 2014

February2014.indd 54 1/21/14 10:01 AM CLASSIFIED COACHES WANTED:

N avy Swimming Camp: Two sessions (June 10-14 and June 16-20). Spend time in Annapolis in 2014! Room, board and staff shirts are included. Salary is based on experience. Current student-athletes are encouraged to apply as well. Additional opportunities to earn more money at the 2014 Navy clinics on June 14-16.

Send email/letter and resumé with references to: Bill Roberts Navy Swimming Camp 566 Brownson Road Annapolis, MD 21402

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, Brendan Hansen, Kathleen Hersey, Colleen Lanné-Cox, Garrett Weber-Gale and . Five one-week sessions (June 1-July 4). Room, board, parking, $550/ses- sion 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 Ac- tion Employer. All qualified applicants will receive consideration for employ- ment without regard to race, color, religion, sex, national origin, disability, age, citizenship status, Vietnam era or special disabled veteran’s status or sexual orientation.

CAMP COUNSELORS/ COACHES:

CThe Michigan Swim Camp at the University of Michigan is looking for individuals seeking an opportunity to work with Olympic coach Mike Bottom and staff. Five one-week sessions (June 8-12, 22-26, 29-July 3, Aug. 3-7). Room, board, local telephone plus $520/week salary and $125 travel expense help. Applicants must be 21 years or older, have attended at least two years of college and have experience as a competitive swimmer and/or coach or teacher. References, CPR and First Aid certification are required. For more information and an application: Call: 734-647-0862 l Fax: 734-763-6543 l Email: [email protected] Or send a letter to: Danielle Tansel Michigan Swim Camp 1000 S. State St., Ann Arbor, MI 48109

Candidates must be willing to work in an alcohol/drug-free environment.

February 2014 55

February2014.indd 55 1/21/14 10:01 AM A transition point is a stage in your swim- goldminds ming career where your level of achievement by wayne goldsmith is determined by the decisions and choices

you make in your training every day. FASTER! Want to be a better swimmer, but you’re frustrated at your lack of improvement? Dream of winning gold medals and breaking records, but just can’t seem to be able to find that extra second or two that you need to turn your dreams into reality? Know that you can swim a lot faster than you are swimming at the moment, but just don’t know how to do it? Relax. Help is here!

UNDERSTANDING TRANSITION POINTS A transition point is a stage in your swimming career where your level of achievement is determined not by your age or height or talent...but by the decisions and choices you make in your training every day. It’s about thinking differently, about thinking different things and about making decisions and choices that will help you real- ize your swimming potential. The transition points in swimming are called: • Where and When • What • How • Why

WHERE AND WHEN SWIMMERS The first transition point is actually becoming a swimmer. Your Mom and Dad are the ones who usually help you with this first transition point—from non-swimmer to swimmer. They find a pool “where” you can learn to swim and a swimming coach who has the skills, experience and passion to inspire you to learn. This stage is simply about finding a place and a time in which you can discover and explore the wonderful world of water. How- ever, it can be very important in the big picture. It’s important that these first steps in swimming are nurtured by a coach or a teacher or an instructor who is more than just a person with a swimming education certificate hanging on the wall. Their job is to light the fire: to spark the flame that will burn inside you and inspire you to learn, improve, develop, train and race throughout your swimming career. The “where and when” stage is based on the three E’s: • Education. Look for a coach, teacher or instructor who has been educated in the skills and techniques of swim- ming. • Experience. Find someone who knows and understands swimming and learning, and who has a proven track record of success in the sport. • Excitement. Search for someone who has real passion and energy, and who is genuinely excited to be working with you and to be a swimming professional.

TRANSITION POINTS: HOW TO PROGRESS YOUR SWIMMING CAREER... YOUR PROGRESS TO HOW POINTS: TRANSITION As they say, the journey of a thousand miles begins with the first step (or stroke).

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February2014.indd 56 1/21/14 10:01 AM WHAT From your first swimming lesson, you enter the next transition EXAMPLES OF BEHAVIOR AT point in your swimming pathway: the “what” stage. DIFFERENT STAGES OF A SWIMMER’S As a “what” swimmer, you commence the process of CAREER learning all the “whats” in swimming. You are introduced to the five competitive swimming strokes (butterfly, backstroke, breaststroke, freestyle and underwater), taught the basics of “walls” (dives, starts, turns and finishes) and educated through the fundamentals of fitness and training (speed, strength, endurance, power, flexibility, stability, mobility). RACING TRAINING The “what” stage is where you learn all the basics—all the TRAINING fundamentals of the sport of swimming that will become so PREPARATION FOR PREPARATION important as you progress along the swimming pathway in the TRANSITION POINT years to come. Most swimmers never make it beyond the “what” transition point. Even senior swimmers competing at the national level can still be “what” swimmers in that their training and racing WHERE Attends training None. Relies on and completes Races for fun and depends on their coach telling them “what” to do. AND Away from the pool, “what” swimmers rely on Mom and Dad others. the session as enjoyment. WHEN instructed. telling them “what” to eat, “what” to take to the pool, etc. The key to making an effective transition from being a “what” swimmer to becoming a more advanced-level swimmer is in taking personal responsibility for every aspect of your training, preparation and recovery. Follows coaches’ instructions HOW Attends training and executes a and completes “How” swimmers have learned to take the basic fundamental None or limited. simple race plan WHAT the session as based on swim- techniques and skills of swimming—the “whats”—and to apply instructed. them to racing situations. They learn to control their training and ming a learned pace. racing through the use of some of the more subtle “tools” of the trade: stroke counts, stroke rates, breathing patterns and accurate pacing. Has accepted “How” swimmers have started to “get” swimming. They have some respon- sibility for begun to understand what the sport is all about and have Has learned to different aspects Attends training race intelligently learned enough about themselves to know what works for them of preparation and focuses on by managing for training (e.g., technique, skills, and what they need to do to swim at their best. stroke count, HOW packing own accurate pacing, stroke rate, swim bag, snack- hydration and breathing pat- ing before train- refueling. WHY terns and pace. “Why” swimmers have gone from simply listening, learning ing and having a full water bottle and repeating to understanding, knowing and taking personal at training). responsibility for ensuring they achieve the best possible Is totally outcome from every workout. committed to They are the swimmers who coaches learn because they every element of from training. Actively Has developed a are thinking things and doing things that few other swimmers seeks feedback full complement from the coach at of racing skills can or do. Has accepted every session. Is to match and some respon- “Why” swimmers seek to understand. They embrace learning. challenged and overcome any sibility for challenges team- compeitive situ- They chase opportunities to challenge other swimmers and to be different aspects mates to strive ation in a meet. of preparation challenged so that they can learn faster. for higher levels Races to win by for training (e.g., of achievement understanding They see workouts not as work, but as opportunities to WHY packing own in all train- what it takes to improve. They consider every workout—every lap, every stroke—as swim bag, snack- ing activities. be a competitor ing before train- moments that can help them get better. Seeks ways to and by having ing and having a improve skills, practiced “simu- They prepare to win by ensuring that their training experiences full water bottle technique and lated” competi- at training). are more challenging, more demanding, tougher, harder and more racing abilities at tive environ- difficult—in every way—than their goal meet could ever be. every session. Is ments in training as committed to every day. They are RACERS: they live to compete, they thrive on dryland training competition, they exist to race and they enjoy the pain, pressure as pool training. and fatigue that only racing can provide. — continued on 58

February 2014 57

February2014.indd 57 1/21/14 10:01 AM February2014.indd 58 58 his newat www.wgaquatics.com.his website level swimmingandhigh-performance sport. Besure tocheck out TRANSITION POINTS THE FIVE KEY PRINCIPLES OF SWIMMING GOLDMINDS Wayne Goldsmith isoneof the world’s leadingexperts inelite- 2. I 1. 3. 4. 5. February 2014

and racing. take responsibility for their own training, preparation “dependent” swimmersto “independent” swimmerswho because they don’tmake thementaljumpfrombeing stuck inthe “what” stageandnever progressany further about theirtrainingandracing. Mostswimmersget to thenext isthey don’tchangetheway they think many swimmersnever make itfromonetransitionpoint thing andexpecting adifferentresult.” Oneof thereasons that goes, “Thedefinitionof insanity isdoingthesame where they wantto be. they currently train—andnotatthelevel of thesquad swimmers willswimatthelevel of thesquadinwhich train like andbehave like you already areone. Many To beanational-level swimmer, you need to think like, points isto get “there” before you actually getthere. get there.” think, “I’ll never getthere,” instead of thinking, I “When swimmers getstuck atonetransitionstage because they except thosethat you make yourself. Too many no barriersto improving your swimmingperformance it. they mayswimmers for years never and years...and “get” “get” itandbecome “how” swimmers. Othersare “what” are “what” swimmersfor afew months, andthenthey to progressfromonepointto the next. Someswimmers rules abouttransitionpointsinterms of thetimeittakes ( on age, heightorlevel of competition. swimmers mustprogresstheirswimmingcareers based all” modelfor preparing swimmers, whichassumesall they’re traininginasquadthatuses “one-size-fits- with otherswimmersintheircurrentsquad. Ormaybe because they have closefriendshipsandconnections swimmers don’tprogressto thenext transitionpoint T T T P T T also called the he he h he h rin e e “ “ “I “ “I c G I nsanit t t t iple et - ’ ’ — continued from57 M s s - - - T ust A My . here Another important principleintransition Anotherimportant ll - P - - T y H in a ransition ”P tience appen - - B My rin e f - ore H c - ead iple P R rinciple ight - Yo ” ” P . P

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better prepareherselfforherrace. (above) activelyseeksadvicefromhercoach,greggtroy,tohelp pressure andfatiguethatonlyracingcanprovide.elizabethbeisel thrive oncompetition,theyexisttoraceandenjoythepain, pictured >“why”swimmersareracers,theylivetocompete, 3. 2. 1.

choose? of thewater every day.The questionis: doyou “What by thedecisions andthechoices you make inandout progress your swimmingcareer asfast you want The mostimpor your trainingand racing. differently andtakinganincreasedresponsibility for endurance, age, talent orability. It’s aboutthinking the next haslittleto dowithstrength, speed, power, Making atransitionfromonestageo understand inswimming. T ransition points are an important conceptransition pointsareanimportant to SUMMARY tant thingto remember isthis: you can f swimmingto

1/21/14 10:01AM

[photo by peter h. bick] for the RECORD WORLD 3:40.24 Conor Dwyer, USA 1:55.88 Katie Ledecky, NCAP 6:53.95 Nova of Virginia 3:44.80 Chico CIF NORTHERN MASTERS 800 FREE DEC. 21 2:01.04 Madison Boswell, PSDN CHAMPIONSHIPS DUEL IN THE POOL 7:33.99n Michael McBroom, USA 200 IM DEC. 15 HIGH SCHOOL CIF NORTHERN DIVISION II Redding, California Glasgow, Scotland 7:39.69 Pal Joensen, EUR 2:00.34 Allie Szekely, CBST CHAMPIONSHIPS Nov. 2, 2013 (25 YD) Dec. 20-21, 2013 (25 M) 7:41.96 Michael Klueh, USA 2:01.72 Reni Moshos, NCAP CIF NORTHERN DIVISION I Cottonwood, California 100 BACK DEC. 21 2:04.23 Claire DeSelm, NCAC CHAMPIONSHIPS Oct. 30, 2013 (25 YD) GIRLS w = World Record 50.08 Eugene Godsoe, USA 400 IM DEC. 13 Cottonwood, California TEAM STANDINGS n = National Record 50.18 Tom Shields, USA 4:13.14 Allie Szekely, CBST Oct. 31, 2013 (25 YD) GIRLS 327t Chico 50.55 C. Walker-Hebborn, EUR 4:17.08 Reni Moshos, NCAP TEAM STANDINGS 327t Pleasant Valley WOMEN 200 BACK DEC. 20 4:20.83 Madison Boswell, PSDN GIRLS 447 West Valley 200 University Prep 50 FREE DEC. 21 1:52.14 Eugene Godsoe, USA 200 MR DEC. 15 TEAM STANDINGS 316 University Prep 50 FREE 23.93 Francesca Halsall, EUR 1:52.27 , USA 1:44.47 Suburban 446.5 Chico 243 Winters 25.15 Paige Treff, CHS 24.02 J. Ottesen-Gray, EUR 1:53.41 Yannick Lebherz, EUR 1:45.07 Nation’s Capital 454 Pleasant Valley 50 FREE 26.38 Sarah Anderson, WVHS 24.40 Simone Manuel, USA 100 BREAST DEC. 21 1:45.64 Nation’s Capital B 295.5 Shasta 26.50 Sarah Anderson, WVHS 27.02 Hannah Grigsby, SHS 100 FREE DEC. 20 56.88n Kevin Cordes, USA 400 MR DEC. 14 50 FREE 27.24 M. Nitzkowski, WHS 100 FREE 52.65 , EUR 57.05 Marco Koch, EUR 3:40.80 Nation’s Capital 25.82 Paige Treff, CHS 27.29 Kaitlyn Solano, YHS 51.61 Jamie Pincin, FHS 52.73 , USA 57.08 Damir Dugonjic, EUR 3:50.44 Suburban 26.50 Erica Thompson, PVHS 100 FREE 54.62 Mariah Lynch, RCHS 52.74 Olivia Smoliga, USA 200 BREAST DEC. 20 3:51.60 Central Bucks 27.67 Rosie Blackburn, CHS 57.18 Marian Lynch, RCHS 55.94 Paige Treff, CHS 200 FREE DEC. 21 2:01.83 Michael Jamieson, EUR 200 FR DEC. 14 100 FREE 57.85 Robyn Evans, UPREP 200 FREE 1:53.63 Michelle Coleman, EUR 2:01.90 Marco Koch, EUR 1:34.63 Nation’s Capital 54.00 Jamie Pincin, FHS 1:02.25 Vanessa Arellano, WHS 1:52.11 Jamie Pincon, FHS 1:53.83 Katie Ledecky, USA 2:02.38n Kevin Cordes, USA 1:34.83 Central Bucks 56.84 Paige Treff, CHS 2:00.25 Mariah Lynch, RCHS 1:53.96 Melanie Costa, EUR 100 FLY DEC. 20 1:35.70 Suburban 57.69 Josie Cornwell, CHS 200 FREE 2:03.40 Josie Cornwell, CHS 400 FREE DEC. 20 49.80 Tom Shields, USA 400 FR DEC. 15 200 FREE 2:06.30 Mariah Lynch, RCHS 500 FREE 3:57.65 Mireia Belmonte, EUR 51.67 Ivan Lindjer, EUR 3:26.93 Central Bucks 1:58.14 Jamie Pincin, FHS 2:11.30 Corina Reed, UPREP 5:25.83 Abby Griffith, RCHS 3:59.14 Melanie Costa, EUR 51.68 V. Stjepanovic, EUR 3:28.39 Machine 2:03.78 Josie Cornwell, CHS 2:22.39 Mikenna Sims, WHS 5:32.42 Caitlin Kalsbeek, SHS 4:00.19 Lotte Friis, DEN 200 FLY DEC. 21 3:29.83 Poseidon 2:04.18 McKena Barker, PVHS 500 FREE 5:40.06 McKena barker, PVHS 800 FREE DEC. 21 1:50.61n Tom Shields, USA 800 FR DEC. 13 500 FREE 5:36.29 Abby Griffith, RCHS 100 BACK 8:07.90 Mireia Belmonte, EUR 1:52.06 V. Stjepanovic, EUR 7:27.55 Nation’s Capital 5:39.13 Caitlin Kalsbeek, SHS 5:43.41 Sarah Anderson, WVHS 1:00.88 Keely Johnson, PVHS 8:10.40 Lotte Friis, EUR 1:52.87 Roberto Pavoni, EUR 7:31.64 Machine 5:42.97 McKena Barker, PVHS 5:48.13 Corina Reed, UPREP 1:01.35 Kimberly Harbert, PVHS 8:12.01 , EUR 200 IM DEC. 21 7:31.65 Central Bucks 5:57.05 Annabelle Hopkins, CHS 100 BACK 1:04.90 Abby Griffith, RCHS 100 BACK DEC. 21 1:53.51 Conor Dwyer, USA 100 BACK 1:05.55 Nicole Bright, UPREP 100 BREAST 57.06 Olivia Smoliga, USA 1:54.20 Roberto Pavon, EUR MEN 1:00.99 Keely Johnson, PVHS 1:06.20 Abby Griffith, RCHS 1:08.12 Cyndi Aird, CHS 57.11 Simona Baumrtova, EUR 1:54.26 Chase Kalisz, USA 50 FREE DEC. 14 1:02.11 Kimberly Harbert, PVHS 1:09.20 Ande Baldwin, WVHS 1:13.02 Julia Brandt, RBHS 57.16 Darnya Zevina, EUR 400 IM DEC. 20 20.48 James Jones, NCAP 1:05.57 Maddie Hopkins, CHS 100 BREAST 1:13.21 Amanda Jones, PVHS 200 BACK DEC. 20 4:01.76 Conor Dwyer, USA 20.81 Grayson Smith, MACH 100 BREAST 1:17.90 Jericho Strege, WVHS 100 FLY 2:01.62 Daryna Zevina, EUR 4:02.40 Chase Kalisz, USA 21.01 Greg Brocato, CBST 1:10.93 Cyndi Aird, CHS 1:18.72 Sarah Quaid, UPREP 59.86 Kimberly Harbert, PVHS 2:04.06 Simona Baumrtova, EUR 4:03.04 David Verraszto, EUR 100 FREE DEC. 15 1:14.26 Amanda Jones, PVHS 1:18.90 Zinnia Balken, MHS 1:01.34 Julia Brandt, RBHS 2:05.08 , USA 400 MR DEC. 20 44.80 James Jones, NCAP 1:15.57 Julia Brandt, RBHS 100 FLY 1:02.75 Lily Wyse, RCHS 100 BREAST DEC. 21 3:23.24 USA 44.95 James Murphy, MACH 100 FLY 1:04.22 Sarah Quaid, UPREP 200 IM 1:04.65 Jessica Hardy, USA 3:25.42 Europe 45.51 Grant Goddard, NCAP 1:00.45 Kimberly Harbert, PVHS 1:04.39 Ande Baldwin, WVHS 2:14.29 Keely Johnson, PVHS 1:05.27 , USA 400 FR DEC. 21 200 FREE DEC. 13 1:02.65 Maddie Hopkins, CHS 1:04.48 Lily Wyse, RCHS 2:14.81 Cydni Aird, CHS 1:05.39 Sophie Allen, EUR 3:06.66 USA 1:37.97 Jame Murphy, MACH 1:04.00 Julia Brandt, RBHS 200 IM 2:22.63 Lily Wyse, RCHS 200 BREAST DEC. 20 3:07.95 Europe 1:38.01 Adrian Lin, NCAP 200 IM 2:24.67 Nicole Bright, UPREP 200 MR 2:19.15 Micah Lawrence, USA 1:39.61 Grant Goddard, NCAP 2:17.53 Keely Johnson, PVHS 2:26.28 Robyn Evans, UPREP 1:53.35 Chico 2:22.20 , USA MIXED 500 FREE DEC. 14 2:23.31 Cydni Aird, CHS 2:26.63 Lily Wyse, RCHS 1:54.18 Pleasant Valley 2:23.36 Sophie Allen, EUR (Tiebreaker to determine meet champion) 4:25.24 James Murphy, MACH 2:31.78 Rebecca Harbert, PVHS 200 MR 2:01.96 Redding Christian 100 FLY DEC. 20 200 MR DEC. 21 4:27.54 Brian Tsau, NCAP 200 MR 2:03.95 University Prep 200 FR 56.78 J. Ottesen-Gray, EUR 1:37.17w USA 4:29.73 Adrian Lin, NCAP 1:55.61 Chico 2:06.60 Winters 1:42.61 Chico 56.83 Claire Donahue, USA Godsoe 22.88 1000 FREE DEC. 15 1:55.72 Pleasant Valley 2:08.74 Redding Christian 1:48.52 Pleasant Valley 57.63 , USA Cordes 25.40 9:13.91 Brian Tsau, NCAP 2:05.44 Shasta 200 FR 1:48.95 Shasta 200 FLY DEC. 21 Donahue 25.28 9:19.27 A. Drummond, PSDN 200 FR 1:53.50 West Valley 400 FR 2:03.31 Mireia Belmonte, EUR Manuel 23.61 9:22.78 Gavin Springer, NCAP 1:46.58 Chico 2:00.68 Durham 3:45.40 Pleasant Valley 2:04.61 Cammile Adams, USA 1:37.37 Europe 1650 FREE DEC. 12 1:49.05 Pleasant Valley 2:01.00 Yreka 3:57.16 University Prep 2:05.83 , EUR 15:32.71 O. Van Krimpen, NCAP 1:49.37 Shasta 400 FR 4:02.43 Redding Christian 200 IM DEC. 21 NATIONAL 15:32.90 Brian Tsau, NCAP 400 FR 4:00.23 University Prep 2:05.90 Sophie Allen, EUR 15:40.31 A. Drummond, PSDN 3:48.14 Pleasant Valley 4:03.68 West Valley BOYS 2:06.77 Caitlin Leverenz, USA SPEEDO TOM DOLAN INVITATIONAL 100 BACK DEC. 14 4:05.54 Chico 4:10.86 Redding Christian TEAM STANDINGS 2:08.55 , EUR College Park, Maryland 49.62 Grayson Smith, MACH 4:33.87 Shasta 313 Pleasant Valley 400 IM DEC. 20 Dec. 12-15, 2013 (25 YD) 50.20 James Murphy, MACH BOYS 217 Chico 4:24.58 Mireia Belmonte, EUR 50.27 John Montesi, CPAC BOYS TEAM STANDINGS 215 West Valley 4:26.80 Aimee Willmott, EUR WOMEN 200 BACK DEC. 15 TEAM STANDINGS 430.5 West Valley 50 FREE 4:28.45 Caitlin Leverenz, USA 50 FREE DEC. 14 1:48.61 Grant Goddard, NCAP 507 Pleasant Valley 269 University Prep 21.22 C. Montgomery, WHS 400 MR DEC. 20 21.94 Janet Hu, NCAP 1:49.37 John Montesi, CPAC 403 Chico 249 American Christian 22.64 B. Rasmussen, ACHS 3:49.14 Europe 22.89 Morgan Hill, MACH 1:50.70 James Murphy, MACH 243 Red Bluff 50 FREE 22.76 Austin Avery, ACHS 3:51.38 USA 23.00 Emily Kosten, CBST 100 BREAST DEC. 13 50 FREE 21.99 C. Montgomery, WHS 100 FREE 400 FR DEC. 21 100 FREE DEC. 15 55.80 Michael McBryan, CBST 22.81 Curtis Twitchell, RBHS 23.00 Austin Avery, ACHS 49.66 Joseph Hicks, ACHS 3:27.70 Europe 48.25 Janet Hu, NCAP 56.03 Grayson Smith, MACH 23.37 Jonny Borg, PVHS 23.36 B. Rasmussen, ACHS 50.33 Curtis Twitchell, RBHS 3:28.96 USA 49.88 Morgan Hill, MACH 56.59 Reid Penzler, NCAP 23.91 Hayden Spencer, SHS 100 FREE 50.44 Andrew Nerdon, WVHS 50.14 Emily Kosten, CBST 200 BREAST DEC. 14 100 FREE 49.93 Joseph Hicks, ACHS 200 FREE MEN 200 FREE DEC. 13 1:59.01 Carsten Vissering, NCAP 50.31 Curtis Twitchell, RBHS 51.28 Andrew Nerdin, WVHS 1:47.55 Spencer Reed, UPREP 50 FREE DEC. 21 1:48.53 Sydney Pesetti, PSDN 2:01.55 Michael McBryan, CBST 52.99 Trevor Fischer, PVHS 52.36 Erik Smith, YHS 1:48.39 Greg Lennon, UPREP 21.20 Jimmy Feigen, USA 1:49.16 Marina Falcone, NCAP 2:04.61 Arthur Wang, DST 53.06 Connor Hughes, CHS 200 FREE 1:49.99 Joseph Hicks, ACHS 21.27t Anthony Ervin, USA 1:49.20 Robyn Dryer, NCAP 100 FLY DEC. 13 200 FREE 1:49.51 Joseph Hicks, ACHS 500 FREE 21.27t Cullen Jones, USA 500 FREE DEC. 14 48.21 James Crabb, NCAP 1:54.03 Ben Sanders, PVHS 1:49.87 Spencer Reed, UPREP 4:52.37 Spencer Reed, UPREP 100 FREE DEC. 20 4:50.36 Abigail Richey, NOVA 48.65 Grant Goddard, NCAP 1:56.21 Zach Bettner, PVHS 1:52.01 Greg Lennon, UPREP 4:59.90 Greg Lennon, UPREP 47.13 Yannick Agnel, EUR 4:50.41 Robyn Dryer, NCAP 49.55 Greg Brocato, CBST 1:58.64 Connor Hughes, CHS 500 FREE 5:03.47 Zach Bettner, PVHS 47.24 Adam Brown, EUR 4:54.82 Amber Glenn, PVA 200 FLY DEC. 14 500 FREE 5:03.51 Spencer Reed, UPREP 100 BACK 47.36 Anthony Ervin, USA 1000 FREE DEC. 15 1:46.23 James Crabb, NCAP 5:28.29 Zach Bettner, PVHS 5:07.06 Greg Lennon, UPREP 55.09 Ben Sanders, PVHS 200 FREE DEC. 21 9:45.39 M. Homovich, NCAC 1:49.05 James Murphy, MACH 5:32.46 Daine Treff, CHS 5:28.65 logan Touvell, CUHS 59.45 Ben Geise, CHS 1:41.68 Conor Dwyer, USA 9:50.74 Megan Byrnes, NCAP 1:49.38 Cole McGarry, NCAP 5:40.98 Kellyn Smith, SHS 100 BACK 1:00.94 Andrew Nerdin, WVHS 1:43.84 Tyler Clary, USA 10:00.00 Robyn Dryer, NCAP 200 IM DEC. 15 100 BACK 1:01.53 Andrew Nerdin, WVHS 100 BREAST 1:44.44 Robbie Renwick, EUR 1650 FREE DEC. 12 1:51.32 C. Zamparello, PSDN 55.70 Ben Sanders, PVHS 1:03.07 Eric James, WVHS 1:02.05 Noah Burrell, FHS 400 FREE DEC. 20 16:41.02 Amber Glenn, PVA 1:52.82 James Crobb, NCAP 1:01.03 Ben Geise, CHS 1:03.68 Ian Hunter, DHS 1:02.12 Andrew Hasek, PHS 3:39.94 Michael Klueh, USA 16:48.84 Sinead Eksteen, NCAP 1:52.91 Grayson Smith, MACH 1:01.84 Josh Tonkin, FHS 100 BREAST 1:02.14 B. Rasmussen, ACHS 3:40.19 Yannick Agnel, EUR 17:02.78 Bailey Hall, NOVA 400 IM DEC. 13 100 BREAST 1:03.25 B. Rasmussen, ACHS 100 FLY 100 BACK DEC. 14 3:57.87 C. Zamparello, PSDN 1:04.90 Jonny Borg, PVHS 1:06.68 Cassen Singer, UPREP 50.59 C. Montgomery, WHS 53.85 Annie Boone, NCAP 3:59.13 Gregory Song, NCAP 1:05.17 Andrew Hasek, PHS 1:13.14 Jake Hill, UPREP 55.80 Austin Avery, ACHS 54.37 Kristina Li, NCAP 3:59.92 James Crabb, NCAP 1:05.71 Noah Burrell, FHS 100 FLY 56.08 Erik Smith, YHS pictured > connor 54.65 Allie Szekely, CBST 200 MR DEC. 15 100 FLY 52.62 C. Montgomery, WHS 200 IM dwyer 200 BACK DEC. 15 1:31.47 Nation’s Capital 56.71 Mason Royse, SHS 55.99 Austin Avery, ACHS 2:00.84 Andrew Hasek, PHS 1:54.37 Allie Szekely, CBST 1:33.01 Nation’s Capital B 57.49 Noah Parham, FHS 56.85 Erik Smith, YHS 2:02.25 Noah Burrell, FHS 1:58.51 Annie Boone, NCAP 1:33.22 Machine 58.40 Noah Gosselin, PVHS 200 IM 2:09.40 Mason Royse, SHS 1:59.07 Megan Byrnes, NCAP 400 MR DEC. 14 200 IM 2:15.04 Daniel Roberts, ACHS 200 MR 100 BREAST DEC. 13 3:20.60 Nation’s Capital 2:08.15 Noah Burrell, FHS 2:16.79 Logan Touvell, CUHS 1:43.08 Pleasant Valley 1:03.05 Schuyler Bailar, NCAP 3:23.77 Central Bucks 2:08.56 Andrew Hasek, PHS 2:24.09 Eric James, WVHS 1:46.49 University Prep 1:03.48 Allie Szekely, CBST 3:24.01 Machine 2:12.19 Mason Royse, SHS 200 MR 1:48.84 Foothill 1:03.49 Janet Hu, NCAP 200 FR DEC. 14 200 MR 1:50.41 University Prep 200 FR 200 BREAST DEC. 14 1:23.68 Nation’s Capital 1:45.08 Pleasant Valley 1:52.38 West Valley 1:32.46 American Christian 2:12.81 Allie Szekely, CBST 1:24.61 Nation’s Capital B 1:49.74 Chico 1:57.51 Sutter Union 1:32.83 Pleasant Valley 2:17.83 Schuyler Bailar, NCAP 1:25.69 Nova of Virginia 1:50.72 Foothill 200 FR 1:35.09 Chico 2:18.02 Katie Fernander, PRA 400 FR DEC. 15 200 FR 1:33.09 American Christian 400 FR 100 FLY DEC. 13 3:07.91 Machine 1:34.76 Pleasant Valley 1:39.51 West Valley 3:23.66 American Christian 52.05 Janet Hu, NCAP 3:11.83 North Carolina 1:34.98 Chico 1:39.93 Sutter Union 3:23.77 Pleasant Valley 54.97 Leah Rogers, NCAP 3:13.22 Nova of Virginia 1:40.72 Red Bluff 400 FR 3:33.86 University Prep v 55.45 Andi Mack, NCAP 800 FR DEC. 13 400 FR 3:28.15 American Christian 200 FLY DEC. 14 6:36.75 Nation’s Capital 3:30.78 Pleasant Valley 3:40.05 University Prep [photo by peter h. bick] 1:54.37 Janet Hu, NCAP 6:50.36 Nation’s Capital B 3:40.20 Red Bluff 3:45.67 Winters

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February2014.indd 59 1/21/14 10:01 AM N CAA division III CSCAA W omen (as of Dec. 13) 1. Emory University COLLEGE SWIMMING COACHES ASSOCIATION OF AMERICA 2. Denison University 3. Kenyon College SWIMMING RANKINGS 4. Johns Hopkins University 5. Williams College N CAA division I N CAA division II 6. Washington University (MO) W omen (as of Jan. 17) Women (as of Dec. 19) 7. NYU 1. California 1. Drury University 8. MIT 2. Texas A&M 2. Queens University (Charlotte) 9. Stevens Inst. of Technology 3. 3. Wingate University 10. University of Chicago 4. Stanford 4. (tie) Delta State University 11. Gustavus Adolphus College 5. Southern California 4. (tie) Florida Southern College 12. Wheaton College (IL) 6. Texas 6. (tie) UC San Diego 13. Carnegie Mellon University 7. North Carolina 6. (tie) Simon Fraser University 14. Springfield College 8. Florida 8. West Chester University 15. DePauw University 9. Virginia 9. Grand Valley State University 16. Amherst College 10. Arizona 10. Lindenwood University 17. Univ. of Wisconsin - La Crosse 11. Indiana 11. Long Island University - Post 18. Claremont-Mudd-Scripps 12. Auburn 12. University of Alaska - Fairbanks 19. Grove City College 13. Minnesota 13. University of Tampa 20. University of Rochester 14. Louisville 14. California Baptist University 15. Tennessee 15. (tie) Nova Southeastern University Also receiving votes: Keene State College, Calvin 16. UCLA 15. (tie) Northern Michigan University College, Wellesley College 17. Penn State 17. Wayne State University 18. Purdue 18. University of West Florida men (as of Dec. 13) 19. Ohio State 19. Ashland University 1. Denison University 20. Florida State 20. St. Cloud State University 2. Kenyon College 21. Michigan 21. (tie) Edinboro University 3. Emory University 22. Alabama 21. (tie) Truman State University 4. Johns Hopkins University 23. Arkansas 23. University of Indianapolis 5. MIT 24. Notre Dame 24. University of Bridgeport 6. Williams College 25. Utah 25. Gannon University 7. Stevens Inst. of Technology 8. The College of New Jersey men (as of Dec. 11) Also receiving votes: Limestone College, Indiana 9. NYU 1. Michigan University of Pennsylvania, Bloomsburg Univ., Cal 10. St. Olaf College 2. Texas State East Bay, Hillsdale College, Univ. of Findlay 11. DePauw University 3. (tie) California 12. (tie) Carnegie Mellon University 3. (tie) Florida men (as of Dec. 19) 12. (tie) University of Chicago 5. Arizona 1. Drury University 14. Washington University (MO) 6. Southern California 2. (tie) Grand Valley State University 15. Amherst College 7. Missouri 2. (tie) Queens University (Charlotte) 16. Connecticut College 8. Louisville 4. Florida Southern College 17. Keene State College 9. Auburn 5. Wingate University 18. Gettysburg College 10. Georgia 6. University of Tampa 19. Claremont-Mudd-Scripps 11. Ohio State 7. Lindenwood University 20. Calvin College 12. Stanford 8. UC San Diego 13. Minnesota 9. West Chester University Also receiving votes: Albion College, Rowan Univ., 14. North Carolina 10. (tie) St. Cloud State University Univ. of Rochester, University of Mary Washington 15. Virginia Tech 10. (tie) University of Bridgeport 16. (tie) Florida State 12. University of Indianapolis NAIA 16. (tie) Indiana 13. Missouri S&T W omen (as of Dec. 12) 18. Virginia 14. Nova Southeastern University 1. Cumberlands (Ky.) 19. Penn State 15. Delta State University 2. Oklahoma Baptist 20. Notre Dame 16. Fairmont State University 3. SCAD Savannah (Ga.) 21. Iowa 17. California Baptist University 4. Brenau (Ga.) 22. Utah 18. Wayne State University 5. (tie) Olivet Nazarene (Ill.) 23. UNLV 19. Limestone College 5. (tie) Biola (Calif.) 24. Harvard 20. Ashland University 25. (tie) South Carolina 21. Saint Leo University Also receiving votes: Union (Ky.) 25. (tie) Princeton 22. Lewis University 23. Malone University men (as of Dec. 12) Also receiving votes: North Carolina State, 24. Simon Fraser University 1. (tie) Oklahoma Baptist Purdue, Wisconsin, Texas A&M 25. Lake Erie College 1. (tie) St. Andrews (N.C.) 3. SCAD Savannah (Ga.) Also receiving votes: Colorado School of Mines, 4. Cumberlands (Ky.) Henderson State Univ., Ouachita Baptist Univ., 5. Concordia (Calif.) Gannon Univ., Florida Tech, Colorado Mesa Univ., Bloomsburg University, Pfeiffer University Also receiving votes: Olivet Nazarene (Ill.) v

60 February 2014

February2014.indd 60 1/21/14 10:01 AM ] harman

denise

by

photo [ PARTING SHOT

pictured > swimmers warm up during the cool morning hours for the 2013 arizona short course age group championships at the phoenix swim club.

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