SWIMMING IN AUSTRALIA – March-April 2003

CONTENTS ASCTA, PO Box 824, Lavington Mailing Address NSW 2641 COACHING AUSTRALIA ...... 1 Email [email protected] Young Athletes & Drugs (Australian Sports Drug Web Site www.ascta.com Agency) ...... 1 Parents: Build a Partnership with the Coach (Jim Membership Phone: 02 6041 6077 Thompson) ...... 2 Enquiries Fax: 02 6041 4282 ASCTA Insurance Sport Education Centre Coordinators...... 3 1300 300 511 The Swimming Triad (Cheryl Harvey)...... 4 Brokers Empathy & the Swimming Teacher (John SWIMMING in AUSTRALIA is published six times annually. Holden) ...... 6 Copy Deadline Developing Technique (John Holden)...... 8 January-February 15th January Pan Pacs Tour (Rick Van Der Zant)...... 9 March-April 15th March LEARN TO SWIM...... 10 May-June 15th May Let the Kids Play (Gene Schembri)...... 10 July-August 15th July The Learning Sequence ...... 11 September-October 15th September Teaching Backstroke...... 14 November-December 15th November Guide to a Coach’s Contract – Part 3 ...... 18 Croc’s from Top End visit Queensland 2003 Advertising Rates (inc. GST) (Mark Davies) ...... 27 1 Issue 3 Issues 6 Issues Let’s turn the Corner – Personal Overview of the $ $ $ future of the Sport (Greg Hodge) ...... 28 Full Page 600 1,300 1,850 Ed Moses: Training for the Promised Land (John ¾ Page 500 1,100 1,500 ½ Page 300 750 1,200 Lohn)...... 30 ¼ Page 200 500 900 Cellular Adaptations of High-Intensity Training Banner 4cm x 1col 55 (Edward Nessel) ...... 33 26 ways to improve your Age Group Coaching.37 NOTICE TO ADVERTISERS Lift is not an Important Force in Swimming Propulsion (Brent Rushall) ...... 38 All copy is subject to acceptance by the publisher. All Health Waves ...... 46 advertisers must ensure that their advertisements Swim for Fitness (Scott Rabalais) ...... 47 comply strictly with the requirements of all Federal Duke Kahanamoku: Passing the Crown (P.H. Legislation. The publisher reserves the right to reject Mullen) ...... 49 copy without giving any reason or explanation. NEW MAGAZINE… FINA Aquatics World...... 53 The Newcomers in the Elite Club (Camillo Cametti)53 COPYRIGHT ISSUE FROM THE PUBLISHER Development Policy: A Priority for All (Jean-Louis Meurei)...... 56 As more and more articles with invaluable technical Fuelling Young Athletes (Professor David Gerrard) 58 and research data have and will be published FINA News...... 60 through our Magazine for our Members to read and WSCA Newsletter...... 68 use, it is timely to mention Copyright infringements. Attention Class! 16 ways to be a Smarter Teacher The ASCTA Magazine (SWIMMING in AUSTRALIA) (Chuck Salter)...... 68 Publisher strongly advises all concerned that any ASCA World Clinic 2003...... 73 Youth Sport Burnout – Symptoms & Strategies .... 73 attempts to reprint articles or excerpts from contents What it takes to be a successful swimming coach is prohibited without the written permission of the (Peter Daland)...... 76 publisher and author. Any infringements of copyright Powering Muscles...... 82 will be dealt with accordingly. Gastroesophageal Reflux Disease & its effects on Swimming (Edward Nessel) ...... 86 Views expressed in articles are those of the How to succeed in business by REALLY TRYING authors and do not necessarily reflect those of (Bruce Hetrick)...... 90 the Editor or the Board of ASCTA. Book Review – Coaching Essentials (Peter Ruddock) ...... 91

SWIMMING IN AUSTRALIA – March-April 2003

The following articles have been reproduced from and in some cases can hinder athletic the Australian Sports Commission Newsletter performance. “Coaching Australia” Vol.6 No.2 2003 Young athletes should also be aware that as they progress to more elite levels of sport, they may become subject to drug testing. Athletes can be eligible for drug testing once they reach State or National level competitions. Once eligible for testing, athletes need to COACHING check all the medications they are using to see AUSTRALIA if they are banned, permitted or require notification. The bottom line is medications are designed

to help people with medical conditions – not to boost performance. YOUNG ATHLETES & DRUGS SUPPLEMENTS & RELATED SUBSTANCES By Australian Sports Drug Agency Supplements are becoming more popular within the wider sports community due to the Coaches of young athletes can play an belief that they can legally improve athletic extremely important role in developing performance. positive responses to drugs in sport issues. Coaches should communicate to young While the majority of young athletes may athletes that supplements are not a substitute not be subject to drug testing, they still for a balanced diet. Eating the correct food is require messages about the dangers of still the best way to help maximise athletic misusing medications and other substances performance. reinforced at an early age. Often the person There is also little scientific evidence to in the best position to provide this suggest that many supplement products information is the Coach. significantly improve athletes’ performances. Along with the popularity of supplements WHAT MESSAGES TO USE there has also been a proliferation of energy soft To elicit positive responses to drugs in sport drinks in the last few years. These products issues, Coaches should communicate strong often contain high levels of stimulants such as ethical and health messages to their athletes. caffeine. Young athletes should know that competitors Coaches should let their athletes know that who use banned performance-enhancing drugs abuse of these products – coupled with physical are cheating and creating an unfair sporting exertion – can have damaging health effects. environment where ultimately sport is the loser. Sport should be about fun, fitness and TIPS TO REMEMBER respect … not winning by unethical means. • Create a supportive sporting environment By not promoting a win at all costs where the emphasis is on fun and playing mentality, Coaches can relieve pressure on by the rules rather than winning at all young athletes that may lead them to misuse costs. medications and other substances to improve • If concerned about possible misuse of their performance. medications or other substances, Coaches should also communicate that approach parents in the first instance to many performance-enhancing drugs can have discuss the issue. serious health effects – emphasise that sport is • Always discourage the use of banned about being healthy, not misusing potentially substances and misuse of medications = dangerous substances to win. focus on health implications and ethics. MEDICATIONS • Communicate positive messages to young Recent studies indicate that young athletes athletes – for example, true champion may be vulnerable to misuse of prescription and athletes play fair – they don’t use banned over-the-counter substances to improve drugs. sporting performance. • Speak to your national sporting Coaches should advise young athletes to only organisation if unsure about the anti- use medications, such as Ventolin, following doping rules in your sport and whether sound medical advice from a doctor. The misuse these rules apply to your athletes. of medications (overuse or sharing of • Visit the Australian Sports Drug Agency medications) can have detrimental health effects (ASDA) Web Site … www.asda.org.au … for the latest anti-doping information.

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POSSIBLE SOLUTIONS POSSIBLE SOLUTIONS Factors What can a Coach do? Factors What can a Coach do? Dissatisfaction with Keep up to date with the Values – the athlete does Talk to the athlete about the performance latest coaching techniques not see a problem with consequences of drug use. and training methods. using drugs Reinforce that drug use is Analyse all aspects of an cheating. Make cheating a athlete’s training to assess personal issue – for whether there are avenues example, athletes who for improvement – for cheat are cheating fellow example, nutrition, weight athletes who work hard and training, psychological make many sacrifices. preparation. Enlist the Reinforce that doing well as assistance of experts in a result of hard work, talent these areas if appropriate. and skill is something of Keep a training log based which to be proud but using on short-term goals to that it drugs to win is cheating. reminds the Coach and To improve appearance Talk about consequences of athlete where they have drug use. Point out the been and where they are down side of drug use in headed. terms of appearance – for Psychological or physical Counsel the athlete, seek example, acne is a common dependence on the drug professional counselling side effect of steroid use. assistance. Help the athlete Discuss how to achieve to admit they have a goals without using drugs. problem. Assist athletes to develop Drugs are easily available Talk to the athlete about the decision-making skills. consequences of drug use. Extract from Drugs in Sport: Coach Education Manual, Help athletes set and 1995, pp.41-3. achieve personal goals. Help athletes develop decision-making and assertiveness skills. PARENTS: BUILD A PARTNERSHIP Friends are using the drug Assist athletes with WITH THE COACH decision-making and By Jim Thompson assertiveness skills. Do not Positive Coaching Alliance Founder & Director encourage or reinforce drug misuse. Set a good Research shows that when parents and example. teachers work together children tend to do Culture of the sport Do not encourage or better in school. There is no reason to think reinforce drug misuse. Set a that it is any different in youth sports. The good example. Promote and following are some tips for parents who are not support social activities that coaching their child. Distribute this information encourage safe use of to the parents of your athletes to create a drugs, if at all. Be involved coach-parent partnership that will enable in setting policies in your sport that encourage safe athletes to get the most out of their sporting use of drugs. experience. Stress Assist the athlete to identify RECOGNISE THE COACHES’ COMMITMENT the cause of stress and For whatever reason, you have chosen not to ways to deal with stress. coach the team. The coaches have made a Use sports psychology commitment that involves many, many hours of techniques such as arousal preparation beyond the hours spent at practices control. Seek assistance and games. Recognise their commitment and from professional counsellors. Incorporate the fact that they are not doing it because of the relaxation into daily training pay! Try to remember this whenever something schedule. goes awry during the season. Intense will to sin Encourage the achievement MAKE EARLY, POSITIVE CONTACT of personal goals, rather As soon as you know who your child’s than comparison with coaches are going to be, contact them to others. Instil in athletes the introduce yourself. To the extent that you can importance of fair play. Reinforce that doing well as do so, ask if there is any way you can help. By a result of hard work, talent getting to know the coaches early and and skill is something of establishing a positive relationship, it will be which to be proud that using much easier to talk with them later if a problem drugs to win is cheating. arises.

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FILL COACHES’ EMOTIONAL TANKS FILL YOUR CHILD’S EMOTIONAL TANK When the coaches do something you like, let Perhaps the most important thing you can do them know about it. Coaching is a difficult job is to be there unconditionally for your child. and most coaches only hear from parents when Competitive sports are stressful for players and they want to complain. This will help full the the last thing they need is a critic at home. Be a coaches’ emotional tanks and will motivate them talent scout for your child. Focus on the to do an even better job. Having recognised positive things they do and leave correcting these positives will also make it easier to mistakes to the coach. During games, look for discuss problems later (because you have specific things your child does and mention one shown support for the good things). And just or two things you noticed them doing well after about every coach does a lot of things well. Take the game. “I liked the way you hustled after that the time to look for them and publicly recognise ground ball near the end of the game.” them. Let them know you love them and support AVOID PUTTING PLAYERS IN THE MIDDLE them without reservations, regardless of how Imagine a situation around the dinner table, well they play. Don’t criticise your child’s play in which a child’s parents complain in front of after a game. This is hard for parents, but it will them about how poorly their maths teacher is pay off in two ways. It will strengthen your teaching fractions. relationship with them and it will avoid draining How would this impact on this student’s their emotional tank, which needs to be full for motivation to work hard to learn fractions? How them to play their best. Let me say it again — would it affect their love of mathematics? don’t give them advice or criticise their play. While this scenario may seem far fetched, Instead, fill their emotional tank. when we move away from school to youth ENCOURAGE OTHER PARENTS TO HONOUR sports, it is all too common for parents to share THE GAME their disapproval of a coach with their children, Hold yourself to a high standard — never whether it is about coaching tactics or playing show disrespect for the other team or the time. This puts a young athlete in a bind. officials. But more than that encourage other Divided loyalties do not make it easy for a child parents to also honour the game. If a parent of to do their best. Conversely, when parents a player on your team begins to berate the support a coach, it is that much easier for the official, gently remind him or her, “Remember to child to put their wholehearted effort into honour the game”. The coaches on your team learning to play well. will appreciate this help on the sidelines. They If you think your child’s coaches are not would much rather spend their time coaching handling a situation well, do not tell your child. the players, rather than having to supervise the Rather, seek a meeting with the coaches where behaviour of parents on the sideline. you can talk about it. It is important to talk Together, coaches and parents can make a with the coaches first, before going over their sport a powerful and positive experience for all heads to a Board or league leader. Most coaches involved. Good luck in establishing a want to do the best job possible, and you owe partnership with your child’s coach … it will them the opportunity to respond to your make a difference. concerns before moving up the ladder. ALLOW COACHES TO DO THE COACHING SPORT EDUCATION COORDINATORS It can be very confusing for a player to hear As of December 2002 someone other than the coach yelling out instructions during a game or practice. You are Australian Capital Territory not one of the coaches, so avoid giving your Rebecca Sutherland child instructions about how to play. If you ACT Coaching & Officiating Centre have an idea for a tactic, go to the coaches and PO Box 1156, Tuggeranong ACT 2901 offer it to them. Then let them decide whether or Phone: (02) 6207 4389; Fax: (02) 6207 2071 not it works for the team. If they decide not to Email: [email protected] use it, let it be. Getting to decide how to teach certain skills and choosing which strategies and South Australia tactics to use is a privilege the coaches have Michelle Johnson earned by making the commitment to coach. If Coach Education Coordinator this paragraph sounds particularly difficult for Community Participation Branch you, maybe it is time for you to sign up as an Office for Recreation & Sport assistant coach! 27 Valetta Road, Kidman Park SA 5025 Phone: (08) 8416 6625; Fax: (08) 8416 6753 Email: [email protected]

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New South Wales The Swimming Triad Rebecca Neale By Cheryl Harvey Coaching Coordinator Level 2 Performance Coach NSW Coaching Centre Head Coach Jamboree Heights Swimming Club Sydney Academy of Sport

PO Box 57, Narrabeen NSW 2101 I was recently asked to present information to Phone: (02) 9454 0162; Fax: (02) 9454 0207 parents at a seminar in Regional North Queensland. Email: [email protected] From this I was subsequently advised to submit this General Coaching Phone: (02) 9454 0200 topic to ASCTA by one of my fellow presenters. I feel

a little uncomfortable doing so, as these views are Tasmania purely my own perceptions and beliefs. Leigh Hill The ASCTA magazine has been a source of much Education & Training Officer well researched information to me over the years by Tasmanian Sport & Recreation Skills Centre authors who I hold in some esteem. Consequently PO Box 1154, Glenorchy TAS 7010 though being a Level 2 performance coach and Phone: (03) 6230 8256; Fax: (03) 6230 8265 having coached for 20 years, I feel a bit Email: [email protected] presumptuous putting myself in a similar category. .

However, as suggested, I have put my head on Northern Territory the line and submitted this article… Jodi McGrade State Coaching & Officiating Centre Coordinator As a coach, behaviour management teacher NT Department of Sport & Recreation and a parent, I have very real concerns about PO Box 1448, Darwin NT 0801 how the role of swimmer, coach and parent can Phone: (08) 8982 2301; Fax: (08) 8922 6800 become very confused and, at times, Email: [email protected] detrimental to young swimmers’ long time involvement in the sport. It is obvious by the Victoria intense media bashing of parents’ involvement Les Bee with children’s sport recently, that mine may VIC Coaching Centre not be an isolated view. I think parents, coaches Victorian Institute of Sport and swimmers need to understand that they all PO Box 828, South Melbourne VIC 3205 play an equally significant role for positive Phone: (03) 9290 8352; Fax: (03) 9686 2352 benefits to be gained from the participation in Email: [email protected] or [email protected] the sport of competitive swimming. In this article I attempt to clarify the lines Queensland between all players and hopefully help define Mike Keelan their unique and explicit role for a positive QLD Coaching & Officiating Centre benefit to emerge. I shall refer to the three Office of Sport & Recreation parties as the Swimming Triad. PO Box 187, Brisbane Albert Street QLD 4002 Phone: (07) 3237 9835; Fax: (07) 3224 7042 Email: [email protected]

Western Australia Ian Crawford Consultant – Coaching Department of Sport & Recreation PO Box 66, Wembley WA 6913 Phone: (08) 9387 9779; Fax: (08) 9383 7368 Email: [email protected]

Liane Tooth Each participant in the Swimming Triad has Officiating Consultant a unique and explicit role. It is necessary to Department of Sport & Recreation add that one is no more important than the PO Box 66, Wembley WA 6913 other in producing a happy successful Phone: (08) 9387 9787; Fax: (08) 9383 7368 swimmer. It is only when these areas overlap do Email: [email protected] problems emerge. Each participant needs to be well aware of the boundaries. The following table demonstrates six basic examples…

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Swimmer’s Parent’s Role Coach’s Role Competition Role Organise Swimming Meets and post swimming meets transport for children to be on are often much cause of tension for all Arrive at the pool time and participants in the swimming triad. before swimmers collected on and stay at the pool time. Be ready on until all swimmers For many parents the focus for a Meet is Ensure 1 time for have been always the outcome. What time did little swimmers have training. collected. their water Johnny do? Where did he come? Who did he Be planned and bottles and beat? … etc., etc. However, the focus for the organised prior to appropriate food every session. coach and swimmer may be completely to eat different. They may simply be trying something immediately after different. The goal for that particular meet may training. Be a lifelong learner not be the time swum, but how the race had Listen to thus having the been swum. Unfortunately, in so many cases instructions Support children knowledge and the outcome is always the goal for the parent – 2 and try to the in their ability to continually not really the healthiest attitude for the best of their endeavours. develop swimmers developing competitor. ability technical and skill ability. Design and deliver Sports psychologist, Gaylene Clews, appropriate and recommends that parents ask themselves the Ensure children balanced go to bed at an question – are you win/lose focused or do you programming to appropriate time. encourage your child to assess their ensure adequate Monitor child and Have plenty of recovery. performance by their personal effort? For 3 advise coaches sleep. Be aware of example… of any concerns systems which regarding indicate that a health/fatigue • When your child comes home from a swimmer may be issues. competition … do you remember to ask experienced undue stress. how they played/performed? Increase swimmer’s • If they answer in terms of winning or fitness. losing … ask them again how they Make available Raise parent’s and played/performed. nutritious food swimmer’s choices at home awareness levels • Ask them what aspects of their 4 Eat healthily. and in on the importance performance they were happy with and competition of nutrition and why. situations. hydration in the • Ask them what aspects of their training and performance they want to improve and recovery process. Develop swimmer’s how. racing ability and (Smart Sport, 1996) race strategies. Follow a race Give love and Have a process plan. support These questions become even more orientation to 5 Learn to regardless of important for swimmers, as there is nothing racing. accept wins success or Teach that they can do to slow down another swimmer. and losses. failure. disappointments are They can only focus on what they themselves a learning tool not a have to do to get the best possible outcome. sign of failure. Identify that children Therefore, it is unwise to ask swimmers if develop at their own they won or whom did they beat! These pace. Concentrate Never compare Support and accept questions are not only irrelevant, but also 6 on their own their child to individual goals. detrimental to a child’s longevity in the sport. It swimming. other swimmers. Give equal time to places far too much pressure on them and has each individual no positive impact on their future progress. It regardless of level must be remembered that children grow and of ability. mature at varying rates and though this is SIMPLIFIED… partially influenced by exercise and nutrition it Coaches do not parent and is also strongly determined by genetic makeup. So much depends on an individual’s genetic

parents do not coach! potential predetermined by heredity.

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Consequently no gains come from comparing one age group swimmer’s progress to another. EMPATHY & THE

[For many coaches, regardless of the sport, one of the most interesting phenomena is SWIMMING watching some parents become the expert as soon as their child’s prowess improves. These TEACHER are also the parents who create the problems By John Holden DSTA not just for the coach, but also for the young athlete. The child improves through their effort “They are all individuals. You have to show and mental skills training … the coach’s some understanding.” knowledge base improves through experience, seminar attendance and further education, etc., How often do we hear this when we talk at but for some parents??? … it is amazing … their seminars, or even on the pool side? expertise appears to happen by osmosis!!!!!! These are the parents that coaches don’t mind Another classic is … “What happens in theory waving goodbye to even at the risk of losing a is another matter in practice.” potentially good athlete.] We, as Teachers and Coaches, need to Parents should leave the coaching to the remind ourselves of these words of wisdom and coaches – that is what they are paid for. although sound in principle, we need to clarify However, coaches too must take some for ourselves what exactly is understanding responsibility for when it all goes wrong. They and individuality when it relates to swimming must keep parents informed and remember the teaching and coaching. This is vital as the boundaries themselves – it is dangerous and individual in the class/squad is governed by unprofessional to do otherwise. If one of the one curriculum, a set time, one lesson plan and players is out of the loop, inevitably problems a set of rules overseen by one individual arise. teacher/coach.

By clarifying these terms in our practice, it Problems occur when roles will no doubt help us to appreciate the overlap! dichotomy between what is intended in the theoretical and what exactly happens in reality. Therefore, the teacher/coach must be in a So many positives can be gained for both position to empathise with the individual. To children’s and parent’s participation in a empathise, you see the situation of the swimming club and competitive swimming. intention of an undesired action, form of Keeping everything in perspective and being behaviour or misinterpretation of an unconditionally supportive of your child is what instruction, although you may well disagree is important. This gives them the confidence to with the outcome. ‘have a go’ and give it their best shot regardless of the outcome. This is also what you can do a For example a coach sets a piece of work … whole lot more effectively than the coach. You she/he suddenly finds that two of the supply the cuddles. Let the coach supply the swimmers are really struggling with the critique. A positive environment can so easily be workload … so the coach adjusts the schedule created, when all parties are in sync. accordingly. The coach has empathised with the swimmers. However, the coach needs to ask why are the two swimmers suddenly struggling? SIMPLIFIED… Coaches do not parent and One of the swimmers spent most of the previous night “doing a lot of homework”. The

parents do not coach! coach can either offer some kind of reprimand or she/he can empathise. Meanwhile, the other As beautifully put by my fellow regional swimmer has suddenly developed a genuine presenter Wayne Lomas … ‘sometimes parents injury. The coach not only empathises, she/he and coaches really get in the way of what kids takes her/his understanding a step further and think is really good fun’. sympathises.

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There is a distinct difference between because they do not know what exactly will empathy and sympathy. To empathise, you take come! If we want to show a “non-fleeting a neutral view but to sympathise you cannot be concern” (Chismar) we have to be more neutral. Sympathy is a special kind of empathy. reassuring to the student. That means a The philosopher, Polanyi, uses the term measured instruction geared towards individual “indwelling” to come to terms with the other perceptions through a desired action which you person’s perceptions and difficulties. Chismar mould for the student. 1988 identifies the difference… For example… To empathise is to respond to another’s perceived emotional state by experiencing “You’ll soon do it as soon as you start to.....” feelings of a similar sort. Sympathy – on the “It will come as long as you.....” other hand – not only includes empathising, but “If you try and ..... I am convinced that you will also entails having a positive regard or non- improve”. feeling concern for the other person. This not only empathises with the student it I have a positive regard for one youngster at is also target-related and you are persuading the moment struggling with his Backstroke. The and moulding the student into a desired action problem is that although he is reasonably to achieve a desired outcome. comfortable on his back, his arm action is in reverse. He is, in effect, attempting to perform a In order to put this into practice, a flexible front paddle action on his back. For me this is approach is vital. Confidence goes without an outright case of both empathy and sympathy saying. The key to confidence is empathy and for his genuine attempt to perform the correct sympathy because as human beings we all have action. our fears and phobias.

It is a peculiarity … one which needs careful Think back to when you were at school. handling and one where his desired action is What one variable really frightened you? hindered by this peculiarity for Chris to perform Meanwhile, youngsters have all sorts of pre- correct back-crawl arms. It would be unwise to conceptions about going swimming. An adult say “Chris you are doing this wrongly”. The may have had a bad experience of some sort in technique is to get him to try and blend him the past. Therefore, the teacher has to take all into the correct action but it will not happen in this into consideration and breakdown barriers. one easy lesson. Meanwhile, there are another 20 youngsters in the class who are individuals In order for swimmers to overcome fears and and need my attention. phobias, whether it be youngsters or adults, empathy and a sympathetic flexible approach is It would be wrong to suggest that empathy vital. One way to put this into practice is and sympathy are just variables for youngsters. associated with what the psychologists call Adult beginners need a lot of empathy and “Systematic Desensitisation” (Hardy and Heys sympathy, especially in the first two lessons of a 1982) which in its simplistic terms means that beginner’s course which, I believe, are critical. the swimmer may be allowed to see or try it Therefore, the experienced teacher will look at from a distance or gradually move closer to their intention and try to come to terms with the desired result which the teacher wishes to their actions which may well differ from the set achieve with the individuals. This is brought practices and outcomes in text books … hence a about by a feeling of security, enhanced by a real difference between the theoretical and the sense of purpose, a feeling of relaxation and not practical. forgetting fun.

It is here that the student needs careful References: sensitive handling from the teacher who, having • Chismar D., 1988 “Empathy and made a quality judgement, follows it up by Sympathy: The Important Difference his/her individual response to the student so Kluwer Academic Publishers. that the student can be at the best advantage • Hardy M. & Heyes S., 1982 Beginning possible to perform the desired action. Psychology Weidenfled & Nicholson

Unfortunately, we can sometimes respond in a neutral way by saying “Don’t worry about it – it will come”. The fact is they DO worry about it

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The task of a good coach is to help the DEVELOPING TECHNIQUE performer learn, not to produce precise By John Holden instructions (Harvey-Jones 1993). If we want our swimmers to improve, then a So that the swimmer can learn and lot more emphasis needs to be put on subsequently improve his/her technique, the technique. The answer is TECHNIQUE … swimmer needs to be aware of his/her strengths TECHNIQUE … TECHNIQUE! Swimmers need and weaknesses. To achieve this we need to a solid grounding in stroke mechanics because look much wider that the BLABT* principle and it will be very difficult to break the habitués of learn from Donald Shone’s premise (1987) of poor technique as they develop. If they are “Take the familiar, make it unfamiliar so that we taught well early, they are more likely to be can look at it again.” The familiar being how the adroit. swimmer handles the main basic characteristics On the other hand, if you leave them to it … not what is necessarily written down as how and work them hard, the strokes will look after it should be … but how it is. Before we make themselves and subsequently they will become the familiar unfamiliar in the stroke analysis, proficient. There is also a danger that some there are two vital questions the coach should coaches can “over-coach” as Atherton (2002) be asking him/her self. Does the swimmer’s indicates action contravene the laws of the sport? Does A young player needs to be left alone to sink the action slow the swimmer down? If the or swim for a while. Even the experienced answer to both questions is “no” … why change players were guilty sometimes of worrying too it? It should not be changed; it should be much about coaching and technique. developed upon a solid foundation. There is often confliction with these two However, before this can happen, the basic arguments in contemporary swimming. At the fundamentals have to be analysed. For example, heart of the matter there is truth in both. when looking at arm actions in all strokes does However, neither cannot be satisfied in isolation the swimmer start with a long lever, shorten the nor can they be taken to the extreme as I will lever with a high elbow and then lengthen the endeavour to clarify. lever before the recovery? Another example is If both arguments are valid, a coach must correct body position. Swimmers should be in have a strong sense of balance, perspective and the water and should not be trying to swim out pitching at the level of the individual swimmer of it. It is here that the head plays a vital role in in order for the swimmer to improve. This correct alignment and flotation of the body. The means that there are other factors which effect leg actions should help to maintain a flat and performance such as strength, fitness and aligned body position, assist in propulsion and mobility, to just name three. However, they keep the roll in check in the crawl strokes. count for nothing if the athlete cannot maintain These, among others, are basic principles which efficient technique when she/he is under need to be evident and taught well. When pressure along the last 50 or 25 metres through undertaking this form of analysis, the BLABT to the final touch at the finish of a race. principle can be useful at this stage, Technique is changing all the time. Anything remembering that one fault or weakness in the which will gain that extra second is sought after stroke can have an effect upon another aspect and when world records are broken coaches are of the stroke. Even with experienced swimmers, asking themselves how do champions swim? I find that the basics are sometimes lacking. Hopefully we can learn from champions but With these outlined principles are nurtured experience tells us that it is almost impossible and worked upon, the next stage is how to to coach our swimmers to swim exactly like a improve technique so that she/he can swim Thorpe or a Hackett. Like our individual thumb faster. Now that we have “made the familiar print which is uniquely different with everyone, unfamiliar, we can now begin to look at it again.” so too is our precise individual swimming style. I previously mentioned a feel and Colwin (1992) In order for swimmers to develop their own looks at coaching a feel for the water and style, they need time to discover a feel for the proposed a series of drills to enable the water so that they can develop their own game swimmer to appreciate fluid dynamics. because no swimming technique is absolute. Coaching the feel should be taught parallel with The feel of the water enables the swimmer to the basics; one should complement the other. learn but it takes time and the coach, who Even at an early stage, swimmers should be leaves the swimmer to discover the feel, must encouraged to be confident with exercises that check periodically and if necessary correct and develop proper alignment. There are two adjust but it must enhance the leaning process practices I use, one being a pencil float with the head down in the water, arms outstretched

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against the head, finger-tips touching and ankles together. To take this further, transfer PAN PACS TOUR 2002 the position onto the back and for fun By Rick Van Der Zant continuous rolling over in the pencil sharpener. Another benefit from this practice is Thanks to ASCTA I was a lucky recipient to confidence of changing from front to back and be part of a scholarship program to attend the visa versa. I also place a strong emphasis on 2002 Pan Pacific Championships in Yokohama, glides from the wall, performed just under the Japan. surface. These practices at an early stage seek In my company I was fortunate to attend this to develop correct body position. If the basic meet with two colleagues in Glen Beringen and body position is awry, then it will be more Graeme Brown both from South Australia. demanding on the limb actions and subsequent The adventure all began when I met up with breathing technique. Graeme and Glen at the Tokyo International On a higher level in my University squad, airport. From there we purchased train tickets one girl has a weak leg kick on Backstroke and for travel to our hotel. After much investigation, this is causing excess roll in the stroke. In questioning looking at maps we found the front-crawl she is suited to distance events and correct subway to catch the train to a station uses a two-beat kick. This is a disadvantage about 3kms from the pool. From that station we when she takes on the 100m event on her back. boarded a bus that took us directly to the pool. It is here that leg practices and drills to A round trip took approximately 1½-2 hours strengthen her kick are useful and do, to a and we did this twice a day for the entire meet. certain extent, improve technique but I am We did get lost to begin with but our team avoiding the use of boards or flippers in this leader Glen always managed to get us back in case because not only do I want her to develop the right direction. her kick, I want the kick to coincide with a feel THE MEET for an effective body position. It means arms Although not being an official part of the behind head, fingers together for the drill. Australian Swim Team we were made to feel However, looking wider I must put it into very welcome by Greg Hodge N.P.D., National perspective and admit that she does not have Head Coaches Ken Wood and Alan Thompson loose ankles and the result of all the leg drills it and of course all the team coaches. As a home will not yield a high return with this individual. coach I am very aware to work in closely with Drills are an asset to swimmers but with all my swimmers’ team coach so lines of drills which are performed incorrectly they can, communication are always open and a if we are not careful, hinder rather than help. cooperative environment is built which gives my For example, lengths of Butterfly kick with a swimmers great confidence in their swimming kick-board can put undue pressure on the during the meet. lower bones in the spine and should be avoided. The Australian team had just finished a Drills, when done correctly, can develop successful Commonwealth Games campaign muscles and will contribute to strength and and it was obvious from the body language of flexibility but will they improve technique? the team that mental fatigue had set in. With Speed is enhanced with strength, fitness and less than two weeks from arriving back in mobility but without sound technique the Australia from Manchester, to boarding the athlete will struggle. plane to Japan, it was going to be survival of Teaching technique is a slow process, a lot of the fittest both mentally and physically. patience is required by both swimmer and What puts this Australian Swim Team ahead coach. Time has to be devoted to it but there of others is their ability to pull together, unite comes a point when the coach must give the and put their best foot forward at all times. swimmer time to learn, develop and discover an DAY 1 individual feel to complement the instructions This is the only day I will write about as it offered by the coach which should not be too highlights the importance of being a team and complex. lifting to get the meet off to a flying start. On References paper we were to win one gold this night. The Atherton M. (2002) Opening Up Hodder & Stoughton. dynamic duo of Jen Reilly and Roger Bruce Colwin C. (1992) Swimming into the Twenty-First Century Human Kinetics Publishers, Champaign, Illinois. masterminded a brilliant plan to take out the Harvey-Jones J. (1993) All Together Now William Women’s 400m Individual Medley in a new Heinemann. Australian Record of 4:40.80 ahead of the pre- Schone D. (1987) Educating the Reflective Practitioner race favourite Maggie Bowen (USA). Jossey Bass. * BLABT = Body Position, Leg Actions, Arm Actions, Ian Thorpe and Grant Hackett went head to Breathing & Timing. head to win the Gold and Silver in the 400m

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Freestyle … relegating American Klete Keller to a Bronze. The Australian Women’s 4x100m Freestyle Relay Team caused the upset of the day when they went pound for pound against the American girls in a new Commonwealth record of 3:39.78. The team made up from Jodie Henry LET THE KIDS PLAY (54.95) Alice Mills (55.15) Petria Thomas 55.35 By Gene Schembri and Sarah Ryan 54.34 had the Aussie and USA Manager, Sport Education, Australian Sports teams on their feet going berserk with cheering. Commission If that wasn’t enough, the Aussie Men were inspired to maintain their ranking as the No.1 Reproduced from the Australian Sports team in the world. Again it was stroke for stroke Commission Newsletter “Coaching Australia” … with tactics playing a role in this showdown. Vol.6 No.2 2003 Callus the ever-socool character was never thwarted at the antics of the “bull at a gate” Here’s the challenge. If you are coaching Ervin (USA) who couldn’t contain the awesome children, take the following checklist to your power that Callus unleashed on the second 50 next training session. The checklist is a kind of metres. Callus a new PB 49.26, Todd Pearson FUNOMETER and it will help you determine 48.92 and Hackett maintained a marginal lead whether kids’ interests and values are being into the final leg. Again it was a battle to the met. end. Lezak (USA) had 1½ body lengths on Thorpie turning at the 50-metre mark and the • Lots of activity. Strategies to avoid ‘line- “million dollar question” on everyone’s lips was ups’ – circuits, small games, partner work. “can he do it again?” What an awesome feeling • Fun things. Look for a break from the it was when the “Black Panther” progressively routine. Seek ideas from the kids themselves. clawed his way to victory to the cheers and Use imagery whether appropriate. Appeal to chants of the Australian team. Victory went to things kids see on television and talk about Callus, Pearson, Hackett and Thorpe in a time at school. of 3:15.15. The only other Gold on offer was the • Engage the kids. Ask questions, let them Women’s 1500m Freestyle that went to Diana solve problems – remember beginners need Munz from the USA. The night’s tally was four some structure. Gold to Australia and one to the USA. • Meet, greet and communicate. Do this with What a night! This lifted the Aussie Team to each individual as if there was a squad of great heights. Swimmers, coaches and staff one. For each child … ask a question, a were on a high. But words from N.P.D. Greg comment, an affirmation, a joke, a piece of Hodge, “beware, the wounded eagle”. communication that reaches out – there is no formula, just make it warm and personal. FINALLY… • Friendships. Even in a busy session with lots of activity, there is always time for kids I would like to thank all the Team Coaches to socialise – for some this may be the most for their support while on deck in Yokohama. It valuable part of their sporting experience. gives me total confidence in what I am doing Effective Coaches support the non-disruptive with my swimmers when you have such great interactions among kids that make sport coaches around you on deck. such a valuable activity for kids growing up.

Apart from the great experience of being able If the session scores high on the funometer to work with my swimmers at this level, I scale, then the Coach is a worthy recipient of developed a great rapport with two colleagues the 4Fs award. with whom I talked swimming with for 20 out of every 24 hours. (Maybe a little less with Graeme That is, the Coach is one who ensures as Glen and I had trouble sleeping most nights.) sessions are fun, enhance fitness, develop the The level of professionalism that Glen and sport’s fundamentals, and provide opportunities Graeme hold is a credit to our association for for friendships to grow. giving us the opportunity to develop our skills working with elite athletes at the highest level.

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The following articles have been reproduced from the Teacher assisting and correcting the Queensland Swimming Association Clinic for individual children where necessary. Teachers in the Learn-to-Swim phase. LEVEL 2 – LESSON 2

THE LEARNING SEQUENCE 1. Hop in … jump under … get wet 2. One foot on the wall … arms out in front LEVEL 2 – LESSON 1 … put your ears under your arms and float out on your tummy slowly … no 1. Sit on the side kicking … together go Explain to children that during lessons 3. Turn around … one hand on top of the instructions will be given but children will other … ears under your arms … legs float not begin activity until given the order GO. up at the back … kick back to the wall 2. Sit on the front edge (of tiles) … hands (on 4. Together kicking across the pool … one the tiles) at the back hand on top Kicking as for Level 1 Lesson 2. 5. Float and kick … one arm up – one arm 3. Hop in … jump under … get wet down … arm near the shed UP 4. Hold the bar … Put your ears under your Work right across the pool. arms … Let the legs float up at the back 6. Stand on the black line … this time we are … No kicking going to kick out on our tummy and Check for horizontal/streamlined body change arms – watch … start with one position. arm up, one arm down, fingers flat … one 5. One foot on the wall … arms out in front arm changes under our tummy, the other … push off with that foot (on wall) … put arm changes over the top … when this your eyes under your arms and float out arm changes over the top the elbow comes on your tummy … no kicking out of the water first … bend the elbow up Children do this one at a time – adjust high … the fingers are loose as they come head/body position where necessary. through close to the side and just above 6. Float back to the wall … one hand on top the water … fingers go in the water first, of the other right out in front of the shoulder … press 7. Float out on tummy … fingers flat … one down and back (keep the elbow up high) hand on top of the other … ears are just with fingers pulling under your nose – under the arms but arms and hands rest under your tummy and pushing right on top of the water … keep eyes open back past your togs under the water … stand up when you get Repeat above description and on top of the third black line demonstration. 8. Sit on the side … kick 7. One arm out here with me … fingers flat Repeat kicking as done at the beginning of … keep your elbow still … let your hand the lesson. fall to your belly button 9. Float on your tummy … kick Hold child’s elbow in high, steady position Children kick out one at a time and then and move hand into described position. work as a group across the pool – if any Repeat a number of times. children have major defects with the kick 8. This time, the hand falls to your belly the remainder of the group should work button then pushes the water right back from the clock (0 and 30) while the Teacher past the togs … keep your fingers flat and works with the child who is having push the water right back towards the difficulty. wall 10. Float on tummy … one arm up … one arm Repeat a number of times. down … arm near the shed UP … arm 9. Repeat Step 8 with the other hand straight … fingers flat … hand rests on 10. This time, hand falls to belly button … top of the water … other arm by your side pushes the water back past the togs … … touches the leg right down past the elbow (bends) up high and fingers go in togs the water right out in front Children always have the arm near the Repeat a number of times with one arm shed, UP – this way the left arm will be up only. as they go across the pool one way and the 11. Repeat Step 10 with the other arm right arm will be up as they return – 12. Repeat Step 10 with both arms … one arm children would work from the clock with changes under your tummy … other arm elbow up high, changing over the top

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Hold child’s forearms and move arms in LEVEL 2 – LESSON 4 correct movement where necessary. 13. One foot on the wall … one arm up – one 1. As for Lesson 3 arm down … we are going to float on our 2. Breathing … swim up and hold the bar at tummy and kick and change arms … head the shallow end … when we are swimming stays still … no breathing … when you and we need to breath, we turn our head run out of air – stand up … take a big to the side, so if I was swimming across breath and then change out again … this the pool this way (indicate) and I needed first time I want to see the elbow up high to breath, I would turn my head on the and fingers above the water as the hand side and I would be looking straight changes over the top at……….. Children change out one at a time. Repeat When I turn my head on the side, I turn it on the way back. just high enough to get my mouth out of STRESS… elbow up high. the water … the corner of my mouth – the 14. This time, elbow up high and fingers go in corner of one eye – and all one ear rests the water first right out in front of the on top of the water … chin tucks up close shoulder to my shoulder – corner of mouth – corner Repeat back. of eye and all one ear lie on top of the STRESS… fingers in water first right out in water front. Demonstrate position on one child in the 15. This time, elbow up high … fingers in water. water first right out in front of shoulder … Stand up tall … hold the bar in front of keep your eyes open and watch your hand your shoulders … keep your feet flat on come under your nose, under your tummy the bottom of the pool … he turns his and then past the togs head on the side – corner of mouth, Repeat back. corner of eye and all one ear on top of the STRESS… hand comes under nose, under water … that’s how he turns his head tummy. when he needs to breath … stand up 16. This time, elbow up high, fingers in water 3. Hold the bar in front of your shoulders … in front of shoulder … pull under your stand up tall … keep feet on the bottom … nose and under your tummy and then don’t move your feet … lie your head on push right back past your togs … brush the side … corner of mouth … corner of your leg with your thumb as you push eye … and all one ear lie on top of the this water back towards the toes water Repeat back. Adjust head position where necessary. STRESS… brush leg with thumb as water 4. Stand … we call that “breathing position” is pushed towards toes. … what do we call it? … show me Children now work from clock (0 to 30). Teacher breathing position again points out errors to children individually. Adjust where necessary. 5. Watch here … when you turn your head LEVEL 2 – LESSON 3 to breathing position, mouth opens wide … take one big breath … then put lips 1, As for Lesson 2 close together … turn head to the bottom Note: Streamlined body position – head of the pool blowing bubbles … blow all the position – correct kick – elbow up high – air out under the water … when you need fingers in water first in front of shoulder – another breath, turn the head on the side hand pulls under the nose and under the to breathing position … mouth open wide tummy – brush leg with thumb as the … one big breath, lips close together … water is pushed right back towards the turn head back to the bottom of the pool toes. 6. Standing tall … show me breathing NO BREATHING YET. position (all turn towards the road) … one 2. Hop up on the side … toes over the edge – big breath, lips close together … turn to one knee down … one hand on the top … bottom of pool … blow all out under the dive out over the second black line and water … turn to the side … big breath … change arms across … keep your ears straight back under under your arms Move along line turning children’s heads in Children dive in one at a time, swim across correct manner. and hop out.

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7. This time, when you turn your head on … watch … one arm changes under your the side, turn just high enough to get your tummy … other arm changes over the top mouth out of the water … elbow bends up high … fingers go in 8. This time, just high enough to get mouth the water first right out in front of your out of the water … head stays still while shoulder … hands pulls under nose … you blow bubbles under tummy and pushes right back past 9. When you turn to the bottom of the pool, the togs … brush your leg with your ears go just under the water … head stays thumb as you push the water right back still while you blow bubbles towards your toes … when you need to, 10. As above … plus keep your eyes open you are going to turn your head on the under the water side to breathe 11. Show me breathing position on the other If I am going to turn my head this way side … big breath … lips together … head (indicate), I will turn my head as this under blowing bubbles … GO! hands pulls under my nose and under my Move along line and adjust head movement tummy where necessary. Turn head on the side … just high enough 12. Who thinks it is easier turning their head to get mouth out of the water … take one this way? Who thinks it is easier this way? big breath and turn head straight back Show me breathing position … this time, under ears just under the water … head whichever is the easy way for you goes straight back under before the hand Repeat a number of times, stressing… comes past the shoulder on the way over (a) Mouth just out of the water the top (b) Ears just under when blowing Children swim out one at a time, turning bubbles head on the side when they need to (c) Head stays still (while blowing breathe. Repeat back. bubbles) STRESS… when you turn your head on 13. Take a board and hop over the side the side, mouth opens wide and take a big 14. Hold the board on the side … thumbs on breath. top … fingers underneath 7. Work back and forward across the pool Demonstrate. STRESS… Hold board in front … arms straight but (a) Blow bubbles under the water loose … one foot on the wall … we are (b) Elbows up high going to push off on our tummy and kick (c) Fingers in water in front of shoulder across the pool, turning our head on the (d) Hand pulls under nose, under tummy side when we need to breathe … ears (e) Push right back past your togs – under your arms … head stays still until brush leg with thumb as you push you need to breathe water towards toes Children do this one at a time. Repeat on (f) Head turns just high enough to get way back – stress any obvious defect. mouth out of water Children now work from the clock (0-30). (g) Head turns back under before hand Teacher corrects individually. passes shoulder on way over top. 15. Put your board up … this time, I want you Children work from clock (0 and 30). to change arms across and when you need Teacher assists and corrects individually. to breathe, see if you can turn the head Dive and swim across pool on the side and take a big breath Children “swim” across and hop out. LEVEL 2 – LESSON 6

LEVEL 2 – LESSON 5 1. Float and kick … one hand on top 2. Float and kick … one arm up … one arm 1. Float and kick … one hand on top down 2. Float and kick … one arm up … one arm 3. Kick and change arms down 4. Breathing at bar 3. Kick and change arms … no breathing 5. Kick and breathe holding board 4. Breathing at the bar 6. Change arms, turning on the side when (Lesson 4 – Steps 5-12). you need to breathe 5. Kick with board and breathe Work from clock (0 to 30). 6. Put your board up … this time, we are 7. Those who can swim across pool with going to change arms across and turn our breathing may attempt length, if willing head on the side when we need to breathe … these children walk down the ladder

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at deep end to start … others dive in … back behind the shoulder … keep the “swim around” … hop out. fingers flat … arm straight and pull around to the top LEVEL 2 – LESSON 7 Repeat. 3. Float on back … kicking … and change 1. Float and kick … one hand on top arms when I tell you to 2. Float and kick … one arm up … one arm Children Backstroke across pool, one by down one. 3. Kick and change arms … no breathing STRESS… 4. Breathing, standing at the bar (a) Bubbles come up at toes 5. Change arms with breathing (b) Chest and tummy high up (chin up) 6. Swim across the pool … working from (c) Ears just under the water clock (0-30) (d) Arms stay straight 7. Willing children kneel dive from block and (e) Turn hand out as arm comes over top swim length … other children kneel dive (f) Little finger in water first behind from side and swim across shoulder (g) Pull right around to togs LEVEL 2 – LESSON 8 4. Drive and swim length or width of pool

1. Float and kick LEVEL 2 – LESSON 10 2. Change arms 3. Breathing 1. As for Lesson 9 … Progress through 4. Swim across pool, working from clock (0- Freestyle activities fairly rapidly so that 30) the bulk (at least half) of the lesson can be 5. Introduction for Backstroke: spent on the Elementary Backstroke Hold the bar with both hands in front of Note: When children are swimming shoulders … place toes under bar … lie Backstroke, I prefer to work them together back … ears just under the water … chest as a group with me rather than set them to and tummy up high – i.e. streamlined work from the clock. This way, they will all position – chin up be going across the pool the same way, at 6. Slip toes out … float on back … no kicking the same time, thus eliminating collisions. Some children will have trouble with their legs sinking. 7. Float on back and kick across … fast little kicks … bubbles come up at the toes but no feet or knees out of water Repeat a number of times. TEACHING STRESS… (a) Bubbles at toes BACKSTROKE (b) Ears just under (c) Chest and tummy up high The following program describes the phases 8. Crouch dive – i.e. toes of both feet over and basic drills used to develop Backstroke in edge – swim length or across pool our Learn-to-Swim program at Sunnybank Swimming Club and in the school swimming LEVEL 2 – LESSON 9 program. I hope this will be of assistance to other swimming teachers. 1. As for Lesson 8 – Steps 1-7 2. Elementary Backstroke: BODY POSITION This time, we are going to float on our back and kick and change arms … the Swimmers need to use their natural arms stay straight … straight elbow … buoyancy. Rather than tell them to push your straight wrist … straight fingers tummy up … which tends to make the feet drop The hand comes out of the water from down and the neck to stiffen … the swimmers right down past the togs … the arm comes are shown to keep ears, knees and toes just over the top straight, as high as it can … under the water and the chin just out of the as the arm comes up, turn the head so water. Children’s attention is drawn to feeling that the palm of the hand is facing 0 … the water with hands and toes. Wherever brush the ear with the top part of the arm possible, any movement suitable for practice on … little finger goes in the water first, right dry land is done there first, before trying in the

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water. This is particularly useful in the early develop strength and coordination, as well as season when water is still cool and when to provide variety and water safety skills. dealing with large groups. • At first, one-to-one practice will be necessary – gradually being decreased as skill and BACK KICKING confidence increases.

Drill 1… BACKSTROKE PULL

• If possible, sit the class on side of the pool Drill 1… with feet and lower legs in the water. • Have the swimmers watch their kick, • When working with under-six-year-olds this checking that their toes make BUBBLES simplified exercise is practiced on dry land not splashes. and in the water for a few lessons to help • Teachers will be able to see that ankles and develop the basic shape of a stroke, before feet are loose and floppy (not pointed) – that complicating the movement with fine motor knees bend slightly – and that the whole leg movements. is involved in the action (not just from the • Swimmers lie on their backs on the deck, knee down). hands beside hips ... “Lift up to your ear and • Some need to be shown to make their feet down to your leg”, keeping the elbow straight brush each other to correct too wide an … one arm is lifted vertically and back … action. upper arm touching the ear, then the hand is • School age children can learn to feel the slid along the deck back to the hip, water press on the bottom and the top of the maintaining the straight elbow ... alternate toes. arms.

Drill 2… Drill 2…

• On dry land, have children hold their boards • When possible, introduce this movement on at about the middle of the long side of the a one-to-one basis in the water guiding the kickboard and press the board onto the learner’s hand and arm through the upper abdomen. movement. • In the water, keeping the body position • Correct bent elbows and thrashing described above, the kick is practiced as in backwards of the arms ... check kicking. Drill 1. • Remember younger children need frequent • Remind swimmers to pull their tummies up rests to regain coordination. to their board if the hips tend to drop. • A little done well is far better than struggling • Remember to show any nervous swimmers long distances or lengthier times. how to stand from the back float position by letting the board go with one hand and Drill 3… sitting down or walking backwards in the water to regain their footing. • Older or stronger children can go straight to the more complicated arm movement. Drill 3… • “Little finger up first, little finger down first, slide it to your leg”. • Body position and kicking as for Drills 1 and • Laying on the deck … learners rotate the 2, using hands to scull at hip level to main palm outwards so that the little finger leads, buoyancy. helping to maintain a straight (not stiff) • This is useful for the stronger swimmers in a elbow throughout the whole cycle. school class. • The straight arm is lifted up and back until • As a guide to when to introduce this skill, the little finger touches the ground and the board kicking for about 10-20 metres upper arm touches the ear. without struggling or thrashing of legs, is a • The straight arm is circled back down to the safe measure. hip, the little finger brushing the deck all the • It is good for a learner’s confidence to be way. shown how to stretch one arm behind the • Practice with alternate arms. head to touch the wall. • Check that elbows and wrists are straight • Many worry about hitting their heads. throughout. • Back-kicking can be introduced in Learn-to- Swim once floating has been achieved, to

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Drill 4… frequent demonstrations by skilled swimmers and continued practice of two part • In the water (introduce over short distances drills (Drill 4) and kicking will be of great at first), “Kick 6 – little finger out first, little help in developing strength and confidence, finger in first, pull to your leg”. before moving on to Drill 7. • Interposing six kicks between each single arm cycle simplifies the practice until Drill 7… strength and coordination develop. • Check that arm is straight but not stiff • When Drill 6 can be performed without during recovery. difficulty, swimmers can be shown to move • Check that little finger leaves and enters the arms continuously (like bike pedals) so that water first. the hand no longer stops behind the head or • Check that little finger is placed gently in the at the hip “kicking pull and lift”. water not thrashed. • At this stage it is a good idea to show • Check that hand, wrist and elbow stay swimmers how to count their strokes from straight in the pull from ear to leg. the flags (five metres out) to the wall to • Draw learners’ attention to feeling the palm encourage them to finish in with confidence push on the water. and also in preparation for club or school • When straight arm recovery, little finger swimming. entry without thrashing, toes under kicking • If flags are not available, markers of any sort and an underwater pull can be managed can be placed at the 5-metre mark (e.g. without leading with the elbows, the board baskets). swimmer is ready to learn the complete stroke through Drill 5. Drill 8…

Drill 5… • In school classes, stronger or more skilled swimmers practice variations of the one arm • “Pull to your leg, lift up to your ear” drill (Drill 4) with a small pull buoy between introduces the alternating arm movement in the thighs. a simplified form on the deck and in the • They can stroke in multiples … e.g. 2 right water. arm pulls, 2 left arm pulls. • Swimmers lie on the deck placing one hand • These drills help develop good feel for the by the hip … the other is extended back water and the straight arm pull gradually (little finger on ground, upper arm brushing develops into the down-up-down sweep seen ear) ready to simulate the pull. in advanced Backstroke, as long as • The pulling arm begins to slide to the leg as swimmers are reminded about feeling in previous steps slightly before the pressure on the palms. recovering arm begins its vertical movement. • The feet will still make kicking movements • Have the swimmers pause to check hand but will only balance rather than propel the positions and repeat on opposite side. body. • Initiating the pull phase first helps learners maintain a straight arm recovery and correct Drill 9… entry of the hand. • Multiples of one-arm strokes can be Drill 6… combined with kicking once the down-up- down sweep can be performed without • In the water, swimmers push off on the difficulty. surface in a streamlined shape … i.e. one • Drills 8 and 9 are advanced drills used more hand on the other and arms extended behind in squads than Learn-to-Swim, but if the ears. teaching school classes where swimmers’ • One arm is pulled down to the leg as kicking abilities range from non-swimmer to begins. competitive swimmers, these can be used to • As in Drill 4, each cycle is separated by six challenge and develop the advanced kicks ... “Kick 6, pull to your leg lift up to swimmer. your ear”. • This drill is fairly difficult, as use of all limbs simultaneously is needed. • Once again, practice over short distances,

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Swim Australia’s major sponsor, MILO, funded its first Clinic designed to highlight the value of maintaining School Swimming Programs.

The MILO Schools Super Swim Clinic was conducted on 12th February at Bayside Swimming – a MILO Swim Australia Registered Swim School. MILO time!

Olympian – Leisel Jones – a MILO Swim Australia Ambassador, was the feature. With the manner of a veteran, child- loving teacher, Leisel donned her MILO rashie and moved from student to student, giving tips and providing encouragement.

LJ’s TIPS

Courtesy of MILO, the Year 3 and 4 students from Mary Mackillop Parish School went home with a bag of goodies, including a MILO Swim Australia cap and certificate. Each child also received a Leisel Jones Born to Swim poster – personalised and autographed by Leisel.

School Year 3S Thumbs up!

The media were also informed that many swim schools registered with MILO Swim Australia are well-equipped to deliver the swimming curriculum for schools.

Swim Australia’s CEO, Ross Gage, said … “It was a wonderful event and thanks to MILO and Leisel many children went away with positive memories of swimming lessons.”

The next Clinics will be on the Gold Coast and in Sydney and Melbourne.

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GUIDE TO A COACH’S CONTRACT Part 3

COACH’S CONTRACT – SAMPLE 1

The following document is intended to define the relationship between the ______Swim Club, and Coach ______, and the responsibilities and obligations of each party. This document is the sole agreement between the parties.

LIMITS OF THE AGREEMENT This agreement commences on the 1st day of ______, and shall be renegotiated from ______to ______of each year. If by ______of each year it is signed by both parties, it shall continue in effect for a period of two years from that date. If it is signed up to and including ______, the same two year duration shall be in effect. If it is not signed by ______, both parties shall consider the remaining one year of the contract a binding agreement, and shall be free to negotiate with each other, or with other coaches and clubs at their discretion. The intent of this agreement is to provide security for both club and coach. The position being described is the Head Coach position of the ______Swim Club. The Head Coach shall report to the President of the Board of Directors, and shall be responsible to the Board of Directors. All assistant coaches shall be employed at the pleasure of the Head Coach. The Board, or a designated committee thereof, shall have the opportunity to review and comment on proposed assistants to the Head Coach prior to their employment. The Head Coach is the chief operating officer of the club, and has complete responsibility for other employees of the club. Evaluation of the Head Coach shall be conducted every six months in a manner mutually agreed upon by the Coach and the Board of Directors. The Coach may be terminated from the position only for reason of financial dishonesty or moral cause. It shall take a 75% agreement of the Board of Directors to seek dismissal on the above reasons. Should the coach seek to leave his/her position prior to the end of the contract period, he/she may do so only under conditions of separation agreed to by the Board of Directors. This is intended to provide continuity and stability for the club. The expectations of the club are that the Head Coach will work solely for the best interests of the club, and any additional employment will be at the discretion of the club. The expectation of the coach is for full and complete support of the club to carry out the planned program of the coach, during the tenure of this agreement.

RESPONSIBILITIES OF THE COACH The Coach shall… • Plan, organise and administer a complete program for all levels of swimming within the club. • Directly coach at least one workout group of the team. • Plan and direct staff meetings a minimum of once a month, with an emphasis on education and development of staff coaches. • Provide a written and oral monthly report on the status of the club to the Board of Directors. • Be responsible for planning a budget annually that meets the needs of the club. This shall be presented to the Board of Directors, who shall discuss and approve the budget in a final form. • Be responsible to assist in all reasonable ways in fund-raising efforts of the Board of Directors. This shall be consistent with the principle of the coach having primary duties with the program aspects of the club. • Plan and implement a parental education program for the benefit of new and existing club members. • Be responsible for any other duties assigned within the framework of club objectives and goals. The coach and club must mutually agree upon these objectives and goals.

COMPENSATION FOR THE HEAD COACH POSITION The annual salary of the position shall be $______. This shall be paid in 12 monthly instalments of $______. The coach is an employee of the club. The club will provide… • Major medical and health insurance for the coach and his/her family, with a deductible of $______.

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• Life insurance in the amount of $______. • Four weeks of annual vacation, to be timed with the mutual agreement of club and coach. • Up to $1,000 per year for the coach to utilise as they choose for educational materials, professional dues, clinics, and other professionally related events. • The following incentive clauses for the coach: ______(The coach shall have the opportunity to come to the Board with additional possibilities for incentive programs. The Board recognises the coach as a special asset of the program and seeks to allow the coach to expand their compensation to as high a level as possible, within the financial structure of the club.) • All expenses of a reasonable nature when the coach travels to swim meets or meetings on behalf of the team. • One trip per year to Senior or Junior Nationals, regardless of whether the club has an athlete involved. When the club has one or more athletes involved, the club will assume all expenses for the coach on all national trips.

EXPECTATIONS OF THE CLUB The club expects the coach to… • Provide his/her best efforts on behalf of the club, to accomplish the goals and objectives of the club. • Always represent the club in the highest moral and ethical manner, in both professional and personal areas. • Provide professional expertise of the highest level to all members of the club, both parent and athlete. • Provide all relevant financial documents to support expenditures made in representing the coach.

Note: Many other things can be included on this page, limited only by the needs of the club and coach.) Signed for the Club: Date: Signed by the Coach: Date:

COACH’S CONTRACT – SAMPLE 2

INTRODUCTION TO CONTRACTS A binding contract between two parties in an employment situation is the first step toward professionalism. It is for that reason we have created the following Sample Contract especially designed for Swimming Coaches. A few reasons for an employment contract are as follows… 1. The protection of both parties – agreements to be fulfilled in terms of duties performed for an agreed remuneration. 2. As a stabilising factor for Banks in reference to Real Estate Loans, automobile loans, notes, etc. 3. To lend a sense of “permanence” to the coaching position. 4. To establish the coach not only as a professional, but as an integral part of the community life – i.e. making it easier to recruit, raise money, etc. As contracts become more in use, younger coaches will experience less resistance when asking for a contract and when negotiating for salaries and other benefits. This is essentially an open-ended contract, which has been specifically designed so that additional clauses can be added or deleted, as may be needed. It is easy to rearrange to reflect either the Independent Contractor status or the traditional Employer-Employee situation. Recommendation: This contract be used only as a basis upon to which to begin your employment program, or for negotiation to suit your own particular circumstance. We urge you to consult the advice of a local attorney. The fee should be reasonable (ask ahead), especially with a proven contract already in your possession.

The money spent will be well worth it!

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COACH’S CONTRACT – SAMPLE 3 Clubs & Coaches Contract of Employment or for Services By Ted Tullberg, Level 3 ACC Swim Coach Having received many telephone calls from Coaches and Clubs regarding separate employment responsibilities, as to Taxation, Superannuation and Workcare, it appears that some Coaches and Clubs seem to confuse a Contract of Service with a Contract of Employment and are ignorant of their respective responsibilities. In an attempt to clear up this confusion and to ensure both parties are clear of their employment and legal responsibilities, I have prepared the following paper. The Contract of Employment The Contract of Employment can be oral or in writing. Its terms may be expressed or implied from the actions of the parties or may be drawn from the common law, State or federal legislation, industrial awards, enterprise bargains and relevant industrial or managerial or workplace customs and practice. The contract of employment is an individual arrangement. The Contract for Services These are made with independent contractors and exist because of the following reasons… (a) The avoidance of both the hirer and the contractor of the provisions of industrial awards and tribunals; (b) Flexibility in terms of engagement; (c) The special skills of the contractor; (d) The potential for cost savings through greater competition between contractors; (e) The effects of regular recessions in the Australian economy. Common Law courts usually use the following indicator to decide whether the relationship is one of employer and employee or one of principal and independent contractor. (a) The ownership of tools and equipment. The provisions and maintenance of a vehicle and other tools and equipment by the worker is often an indication of an independent contractor. (b) The mode of remuneration. If remuneration is based on time, the worker will generally be seen as indicating an employer/employee relationship whilst payment in the form of a lump sum on the basis of work undertaken may well be evidence of an independent contractor. (c) Determination of the hours worked and provision of holidays. Fixed working hours are often an indication of an employment contract. (d) Delegation of work responsibilities. The right to delegate work responsibilities is often a significant feature of an independent contractor. (e) Control of the obligation to work and power of dismissal. Power of an employer to restrict the worker to one income is generally an indication of an employer/employee relationship. Similarly, “an employer can have no more practical control over an employee than the right to effect the employee’s dismissal.” (f) Deduction of income tax by the employer on behalf of the worker would tend to suggest the existence of an employer/employee relationship. Other relevant factors include… (a) Whether worker’s compensation premiums were paid by the employer in respect of the worker. (b) Whether the worker contracted with the employer under a business name or his own account. (c) The ratio of expenditure income – i.e. if the worker has a high ratio of expenditure to income, it is indicative of an independent contractor situation. (d) The length of contract. A long term contract, particularly where the worker performs work for no other party is often an indication of an employer/employee relationship. The main area of legislation which the coach and club should be concerned with are… The Taxation Act The Superannuation Guarantee Scheme and Workcover (in Victoria). The first two of these apply to all states and territories, while the third may vary in name and guidelines in each state. The Taxation Act The Taxation Act provides further definition of an employee and what constitutes salary or wages. The Tax Act 221A(1) describes an “Employee” as; “A person who receives, or is entitled to receive salary or wages.” “Employer” as; meaning “a person who pays or is liable to pay salary or wages, and includes… (a) In the case of an unincorporated body of persons other than a partnership the manager or other principal officer of that body; and

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(b) In the case of partnership each partner; and (c) A government body… And “Salary or Wages” as meaning “salary, wages, commission, bonuses or allowances paid (whether at piece-work rates or otherwise) to an eligible person as such, and without limiting the generality of the foregoing, includes any payments that are assessable retirement amounts for the purpose of this definition, eligible termination payments and any payments made… (a) under a contract that is wholly or principally for the labour of the person to whom the payments are made, where… i. the person making the payments under the contract is not a natural person; or ii. the payments under the contract are not wholly or principally of a private or domestic nature. Further interpretation of “Salary and wages” is found in 221A(2) 221A(2) [Interpretation of terms used in definition of “salary or wages”] For the purposes of the definition of “salary or wages” in subsection (1)… (b) a payment made to a person under contract that is wholly or principally for the labour of any person shall be taken to be a payment made under contract that is wholly or principally for labour of the person to whom the payment is made if: Note: The normal interpretation of the Taxation Office is that if a contract is more than 50% labour, it is a contract for employment. (c) A reference to a contract that is wholly or principally for the labour of a person shall be read as including a reference to a contract that is wholly or principally: i. For the performance or presentation by a person of, or the participation by a person in, any music, play, dance, entertainment, address, sport, display, promotional activity, exhibition, or any activity (being a similar activity that involves the exercise by the person of intellectual, artistic, musical, physical or other personal skills) or for the performance of any services in connection with any such activity; or (d) A payment made by a natural person shall, without limiting the generality of the definition, be taken not to be of a private or domestic nature if it is made by the person in his capacity as trustee of a trust estate or as a member of a religious, charitable, social, cultural, recreational or other organisation or body; and (e) No part of an eligible termination payment shall be taken to be exempt income. Pay-As-You-Earn Taxation Employees are required to pay tax on their salary or wage income progressively as they earn it. It is paid through tax instalment deductions made by employers under the pay-as-you-earn (PAYEE) system. Every employer is generally required to withhold tax instalment deductions at prescribed rates from each payment of salary or wages made to an employee. An employee is a person who is entitles to receive salary or wages. The term “salary or wages” covers… (a) Payments of salary or wages to an employee as such; (b) Payments made wholly or principally for the labour of the payee. Payments to Employees as such For a payment to be made to an employee as such – as distinct from an independent contractor – there must be a master-servant relationship between the payer and payee. The relationship of master and servant exists where one person contracts to perform work for another and is substantially subject to the control and direction of that person in the manner in which the work is done. On the other hand, an independent contractor undertakes to perform certain work but is not, in the execution of the work, subject to the order and control of the person for whom the contractor performs the work. Payments Made for Labour of Payee A payment will fall within this description where the recipient actually performs the whole or principal part of the labour. A contract is generally regarded as being principally for labour where the labour content exceeds 50% of the value of the contract. The concept of “labour” specifically extends to sport and to the performance of any services in connection with such activity. Employment Declarations Employees who wish to claim the general exemption from tax on the first slice of taxable income or who wish to have any entitlements to dependent or other rebates reflected in tax instalments deducted from their earnings must lodge an Employment Declaration with their employer. An Employment Declaration makes provision for an employee to quote his or her Tax File Number (TFN). Where an employee fails to

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quote the TFN, the employer is required by law to deduct tax instalments at the top personal marginal rate of tax plus Medicare levy. Obligations on Employers Every employer of one or more employees must register as a group employer. Registration as a group employer applies to corporate and non-corporate employers alike. On registration the employer will receive a group number and must quote this on all correspondence, etc., with the ATO relating to group matters. An employer must generally remit to the Commissioner, by the seventh day of each month, the equivalent of the total tax instalment deductions withheld from the salary or wages of employees during the preceding calendar month. Employer Offences and Penalties An employer who refuses or fails to comply with the PAYEE provisions commits an offence and may be prosecuted. The principal penalties are… • Failure to make deductions from salary and wages – $1,000 (and court may order undeducted amount to be paid to Commissioner); • Failure to register as a group employer - $100 per day; • Failure to remit tax instalments to Commissioner - $5,000 ($25,000 for companies) and imprisonment for 12 months, or both. Superannuation Guarantee Scheme The Superannuation Guarantee (SG) scheme requires all employers to provide a prescribed minimum level of superannuation support for each of their employees. Employers who fail to provide the prescribed minimum level of support are liable to an SG charge, which is not tax deductible, equivalent to the amount of the shortfall plus an interest component and an administrative charge. Employer contributions may be made to any complying superannuation fund. Employer SG contributions for the benefit of employees are generally tax deductible. For 1997/98, the required minimum rate of superannuation contributions is 6% for all employers regardless of their annual national payroll. From July 1st, 1998, employees receiving gross payment between $450 and $900 in a calendar month, will be able to choose to include the 6% in their wages or have it paid into a superannuation fund. Once again, the paperwork and procedures are simple. Application of Scheme to Employers Meaning of Employer and Employee The SG scheme applies to all employers in respect of their full-time, part-time and casual employees, with only limited exceptions. The terms “employer” and “employee” have their ordinary common law meanings. Employers and Employees – statutory meaning In general terms, an employee is a person who receives payment in the form of salary or wages in return for work or services rendered, or payment for work under a contract that is wholly or principally for the person’s labour, and the person liable to make the payment is the employer. Under its extended meaning in SGAA, a person is an “employee” or “employer” in the following circumstances… • A person who works under contract that is wholly or principally for the labour of the person is an employee of the other party to the contract • A person who receives payment to perform or present sport or who receives payment to provide services in connection with these activities, is an employee of the person liable to make the payment. Workcover The Act in Victoria follows very closely that of the Tax Act and the Victorian Workcover Authority has produced a booklet which clearly indicates the difference between an independent contractor and employee. This involves a simple test can help determine whether you may have to include payments in your remuneration for Workcover premium calculations; Generally if the contract is with a “natural person” and not an incorporated company, sole proprietor or partner, then liability for Workcover is with the employer. There are some cases under this net where the employer is responsible for Workcover where the contract is not with a “natural person”. If you hire contractors and the contractor operates as an incorporated company, you must assure yourself that they have current Workcover insurance policy. If the contractor is a sole proprietor or partner you should ask the following questions. A copy of the Victorian Workcover Authority Booklet should be acquired and used to determine each specific case. Most clubs and coaches should find Workcover simple, as it is only payable by an employer if the employer’s total wages bill excess $7,500 in a year. Where a claim is made on the employer and the employer fits the aforementioned situation, the employer registers with Workcover and pays the first $75 of the claim.

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In all other cases of employment, Workcover registration by the employer is simple and so is payment, which is minimal. In 1995/96, the average premium for Victorian employers was 1.98% of payroll. If you hire contractors or you work under contract, you need to know who is responsible for Workcover. If you don’t you could be in for a nasty financial shock if someone is injured on the job. However, if you hire contractors: If the contractor is a sole proprietor or a partner … Does the contractor run a business that renders services to a range of clients? Does the contractor employ one or more people to service the contract? If you answered “no” to both questions, the contractor is likely to be deemed worker. In this case, you will be liable to pay premium on the payments of the contractor. If the contractor operates as an incorporated company … Does he/she have a current Workcover insurance policy? SUMMARY I trust this short paper will assist Clubs and Coaches to make logical decisions on these employment questions and most importantly, ensure they meet their legal obligations. This paper is an outline of obligations and responsibilities of clubs when employing coaches and/or teachers and should not be used as an authoritative document on employer obligations to coaches. It is in the best interest of each club to either obtain professional guidance or seek direction from the Australian Taxation Office, the Victorian Workcover Authority and the Insurance and Superannuation Commission, as to their respective obligations in respect of employment of coaches. I would like to thank the various legal and accounting friends who have given their time and advice, which together with publications from the Australian Taxation Office, the Victorian Workcover Authority and various other papers on this subject, have enabled me to put this paper together.

SWIMMING COACH EMPLOYMENT AGREEMENT

This agreement made and entered into this ______day of ______, 19___, by and between (City of______) or (School District #__) or (Name of Parent Organisation), whose address is ______, hereinafter referred to as A, and (Coach’s Name), whose address is ______, hereinafter referred to as B. EMPLOYMENT A hereby agrees to employ B and B hereby agrees to work for A in the capacity of full time Head Coach of the (swim team) in (city), which shall include responsibilities of coaching the (swim team), and the running of all its swim programs, use and operations of the facilities of (swim team), and handling of community relationships. In order for B to accomplish his/her responsibilities stated herein, he/she shall recommend a staff as may be required for employment by A. In no event shall the swimmer/coach ratio exceed ______, without the immediate hiring of additional personnel. The salary, term of employment, and identity of that staff shall be subject to the approval of A. B shall have complete authority to dismiss any swimmer on a temporary basis but as to permanent dismissals, there shall be Board approval. B shall perform no services for other parties than A, except speaking engagements, without approval of A. SALARY A agrees to pay B for services hereunder from (date of employment), the sum of ______per month ($ per annum). Payment shall be made monthly with the first payment to be made ______. All salary payments shall be subject to customary payroll deductions as required by law. It is our mutual understanding that B shall receive his/her full salary up to thirty (30) days in the event of disabling illness or accident. If said illness or accident exceeds sixty (60) days during the term of this contract, A may, at its election, terminate this contract. Alternatives: Base salary (above) plus: $______per month per team member shall be paid to B when total membership exceeds (a mutually agreed upon number), to a maximum of (another agreed upon number), and membership totals shall be determined by the previous month’s roster. Above contract salary will be adjusted every six months as follows: (dates), to reflect the cost of living as shown in the Department of Labour Consumer Price Index for (city or area of contract). (If contract is multi-year, any of the above can apply and be adapted to specific contracted years – i.e. July 1, 1977 to July 1, 1978 - $18,000. July 1, 1978 to July 1, 1979 - $21,000 – etc.) EXPENSES A shall pay all reasonable expenses of B, or his/her delegate, to Short Course National Swim Meet, Long Course National Swim Meet, Annual Convention. B may delegate a member of his/her staff to attend these meets or meetings and shall notify A at least thirty (30) days in advance of his/her, or his/her delegate’s intention to attend any of the above functions. B shall be responsible for supervision in short

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course and long course National meets of any A team member competing in such meets. A shall pay expenses of B for swim team functions out of the city inclusive of swim meets, and local meetings as well as other meets and meetings as recommended by B with approval of A.

B shall furnish detailed expense accounts supports by appropriate receipts customary to business expense accounts. It shall also be B’s responsibility to see that all staff members correctly and fully complete expense accounts satisfactory to B as well as A. A shall furnish B an automobile, which shall be the property of A, suitable to both A and B. A shall furnish automobile insurance, petrol, oil, and maintenance for said automobile, except that B shall furnish petrol and oil for personal use. This automobile is furnished to eliminate all use by B of his personal automobile for business conducted in above agreement. A agrees to provide a fund and will pay all expenses incurred by B in any activities related to aquatic sports, personal professional development, and team matters up to a maximum of $_____ per year. Travel expenses shall include transportation, meals and lodging, tuition, registration fees, etc., and personal vehicle use shall be reimbursed at the rate of ___¢ per kilometre.

VACATION B shall be entitled to ______days of paid vacation per contract year exclusive of holidays and Sundays. Holidays shall be all approved Public Holidays. It is specifically understood that vacation time shall not accumulate from year to year.

INSURANCE A shall furnish major medical and hospitalisation insurance for B through a carrier suitable to both A and B. Deductible payments (if any) to be the responsibility of B.

MOVING EXPENSES A will pay to B the sum of $______as moving and relation expenses, with payment thereof to be made within ten (10) days following notification of mutual ratification of this agreement.

PERFORMANCE OF DUTIES B shall conduct himself/herself in a manner commensurate with responsibility of the full time Head Coach of A and may be discharged by A with no further liability to A or B in the event of final conviction of a felony offence under the laws of any State of Australia. If, at any time, A is of the opinion that B is unfit or unable to perform the duties described herein, the B is in disagreement with A, each party shall appoint an arbitrator and the two arbitrators shall appoint a third arbitrator who shall decide whether B is so capable, and if the arbitration determines that he/she is, this contract will continue in force and effect for its terms, but if not, the contract shall be terminated without liability of either party to the other. In either event, arbitration expenses will be shared equally between both A and B.

TERM This contract shall expire on ______whereupon there shall be no liability of either party to the other. A and B agrees to attempt if at all possible, to determine as of (two months prior to termination) if this contract is to be renewed or extended beyond ______, to the end that A may make plans for the conduct of its program. To this end, A, and B agree to negotiate a new contract if at all possible by ______, failing in which, A shall be entitled to assume that it must make other arrangements effective as of (contract termination date).

BOARD OF DIRECTORS (IF ANY) It is hereby understood that B shall be a full voting member of the Board of Directors of A, with all incumbent privileges and responsibilities. Executed the day and year first hereinabove written, whereupon this agreement shall be binding upon and insure to the benefit of the parties hereto, their respective heirs, successors and assigns.

(A)

(B)

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TTOO BBEE LLAAUUNNCCHHEEDD AATT TTHHEE AASSCCTTAA CCOONNVVEENNTTIIOONN IINN MMAAYY

Sydney-based Sports Scientist, Ben Holden, has developed a swim aid which significantly improves the rate of learning advanced swim strokes in all Learn-to-Swim and Squad applications.

The application of streamlining concepts is important for both coach and student. When streamlining is good, the flow of fluid around the object is smooth and undisturbed, while a badly streamlined object creates turbulence and eddies are formed. Swimmers can improve performance considerably by reducing water resistance.

The drag encountered by a swimmer is directly proportional to the amount of turbulence that was created, water will be marginally turbulent when just a few laminar streams have been broken. Both the pressure differential, and the retarding effect, becomes greater with increased turbulence. This turbulence, also in the form of eddy currents, is marked by little swirls and acts by creating a greater pressure difference, retarding a swimmer’s forward momentum.

The concept of the bolsta, originated when Ben Holden was coaching in the UK and visited several clubs. Two common faults were evident … Body Position and efficient leg propulsion. These faults prompted the need to create a swim aid that would train and reinforce streamlining principles to a swimmer, with minimal supervision needed from the coach.

Ben Holden developed the bolsta to overcome these basic faults. The bolsta is a hand-held streamlined flotation aid, which offers a completely new approach to swim aids, and is gaining rapid acceptance among leading swim schools.

Learn-to-Swim

At the Learn-to-Swim stage, body position and kick efficiency will govern the rate of improvement of a learner in all strokes and swimming practices. By training a learner to kick with an adopted streamlined body position high in the water, overall resistance is reduced. Further propulsive skills like hand pitch and advanced underwater arm pull, can be added more easily, significantly improving not only the stroke mechanics, but also the time taken to achieve the superior stroke in a group

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environment. It is important for younger children in particular, to repeatedly practice using the bolsta over a short distance. This allows the instructor to provide feedback to the learner, and provide demonstrations for the group with the more successful learner. Introducing kicking exercises with two boards early into a learners program trains a balanced kick, and develops core strength, eliminating any kicking bias that is often formed at this learning stage.

Applied to a swim school, the adoption of the bolsta makes the following changes… • Establishes correct body position. • Reduces swimmers’ drag • Reduces the learner’s dependence on a swim aid to maintain buoyancy. • Limits available handholding positions on the board, providing consistency for the instructor. • Conveys streamlined images through its fast design. • Dictates a long-legged kick as a means for leg propulsion. • Provides a balanced left and right side kick through the use of 2-board exercises. • Continually reinforces a superior body position, allowing for advanced propulsive drills to be more easily adopted. • Caters for flipper drills, both on top of the water and below, through the streamlined design

Squad Training

In advanced technique and squad training, the bolsta can be used to improve a variety of strokes and kicks including undulating, flutter and breaststroke kick. The size and shape of the bolsta provides coaches with a number of benefits…

• Drills used on the bolsta, are governed by its properties, training a streamlined body position at all times, increasing lamina flow, and subsequent speed through water. • Following this high, streamlined body position comes a strong, efficient, long-legged kick. • The small size of the bolsta, allows it to be used either as a kickboard or a hand paddle on specified drills. • The streamlined design moves through the water faster, encountering significantly less frontal resistance than previous kickboards. Accelerated propulsive flipper drills, using the bolsta encounter less resistance, allowing the swimmer precise directional control. • One of the biggest advancements made using the bolsta is the ability to train upper body rotation at speed. The unique design encourages shoulder extension resulting in a streamlined upper body roll.

The bolsta provides the coach with a fast, compact, versatile swim aid that provides many more coaching options, not previously available. It is a very effective swim aid, designed to quickly correct body position faults, creating a streamlined body position high in the water, with minimal intervention needed from the coach.

PO Box 824, Lavington NSW 2641 Phone: (02) 6041 6077 … Fax: (02) 6041 4282 E-mail: [email protected] or [email protected] Web Site: www.ascta.com

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CROC’S FROM TOP END VISIT Thanks to good old Mum for helping to look after the kids during the stay. QUEENSLAND 2003 After some shopping, movies, surfing and By Mark Davies training we left for Brisbane to start the attack Head Coach Casuarina Croc’s Swim Club on the Queensland Titles. The bus was going strong and I slipped through the odd yellow The Casuarina Croc’s Swim Club took their light to make sure we arrived on time ... which annual trip to Queensland State we did. Well, the whole week was very Championships and left their mark on the successful for us. Beth Harbison scored a silver swimming community. The Queensland medal for the 200m Butterfly, which was a great Championships were by far the strongest race to watch. Beth, had a bad lead-up with competition our kids have competed at with illness, pulled out great swim to run down many interstate and international visitors many swimmers into second place. Hayley was attending. Congratulations to Queensland also a little unwell going in but still managed a swimming for a great competition. PB in the 100m Freestyle and captured our second silver for the meet. Hayley also swam a The Croc’s took nine swimmers and seven PB for the 100m Butterfly for a bronze medal. made the finals, taking home two silver and a Megan Wareham pulled put some great swims bronze medal. We had many fourth and fifth to qualify fastest for the 400m Freestyle and place finishes. It was a great success for the qualified for her first national event. swimmers and our club who have worked hard The boys on the trip … Ian Verrall, Michael over the last couple of years to set up a strong McEwin, Kenny Bower … all swam great times club in the Northern Territory. The club finished and made several finals which was a fantastic in about the top 30 clubs, which is a fantastic effort. Kara Kennedy and Jeremy Donohue also effort with nine swimmers and taking in swam well with PBs. The cooking was very consideration of the quality of competition. impressive from the kids who prepared all their meals and cleaned up as well. It’s a great idea The trip started on the Gold Coast where we to have the swimmers be responsible for their trained at the Miami pool next to Dennis meals, shopping and cleaning during their trips Cotterell and his squad including Grant away. Hackett. This was great for the Northern The accommodation in Brisbane was right on Territory, to see the champions in training. the Brisbane River, virtually under the Storey Thanks to Dennis for his much-appreciated Bridge which was fun getting on and off four advice. times a day. I scored the fold-up bed in the lounge room which was just big enough to fit We also trained at the Super Centre in the bed into. The kitchens were quite tiny and Runaway Bay which is a fantastic set-up and a really tested the cooking skills of the Croc’s. We perfect place to get in some quality training. have trained in cooking for swim trips and it Thanks to Graeme for his support during our paid off as the cooking within our budget was a stay. success – just. The boys certainly held their own in the cooking stakes. We had our first taste of the surf when we Overall, a very pleasing week with the guys conquered the waves at Burleigh Heads. The getting good results after several months of Northern Territory swimmers handled the surf hard work. We then decided to go north to the well … considering we only hit the surf during Caloundra Surf Club for a well-earned rest and cyclones and when the crocodiles are sleeping. fun-packed holiday. Unfortunately, poor We stayed at the Pines Resort which was very Michael and Beth had to part for the rest of the roomy and next to the canal where a couple of trip as Beth had family commitments. But as sharks lived, so no swimming in the canals for they say … distance makes the heart grow us. fonder … or something like that. We arrived late at night at the Caloundra We had some interesting moments when Surf Club. We rose early to hit the surf and I Hayley locked everyone out of the units so we don’t think the kids stopped surfing for the next had to break into our upstairs window. This four days. However, they did need to stop for a was quite dangerous as Ian Verral had to shopping spree at Maroochydore. They did some squeeze through a window screen several damage with the credit cards with Megan metres above the concrete below, but the girls putting her family into debt after some serious were ready to catch him if he fell … that’s what shopping displayed over the weekend. they said any way.

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It had become a tradition to go Cane Toad Hunting while on the Sunshine Coast. Last year, the number caught was 17 and this year they caught over 30 which was great effort. LET’S TURN Obviously, the guys have been working on their golf swings to reach this number for another big THE CORNER PB during the trip. The surf trip also had its dangerous PERSONAL OVERVIEW OF THE moments. Hayley who has had a lot of surf FUTURE OF THE SPORT training was injured running away from the surf and it’s lucky that experienced Surf Life Savers, By Greg Hodge, ASI High Performance Director Jeremy and Kenny, were there to lend a hand In this issue I would like to examine what and carry Hales back to the Surf Club and might be called the state of play of our dump her on the sofa before returning back the National Team. The issues I would like to cover waves. for you are… Kara was busy checking out the surfing • National Team personnel talent and seemed pretty impressed as she • Athlete injuries continued to monitor their surfing skills; I think • Athlete motivation … financial and personal that’s what she monitoring any way. stresses There was plenty of running around in the • The stakeholders bus and running a few more yellow lights to see • Our future agenda all the sights and visit old friends. On the last NATIONAL TEAM PERSONNEL day we visited the Cable Ski Park with many With recent retirements, illness and injury spills and laughs. Kara had some great falls, as the team has obviously had a change of did Hayley. Megan handled the skiing very well personnel with the opportunity arising for other but her style was a bit to be desired as her butt athletes to step up. However, this is definitely a was pointed out so far the skier behind her was challenging time for our team and the High always getting an eye full. The boys in Michael, Performance Program – it will be a test of our Ian and Kenny handled the surfboards with depth and demonstrate the strength or ease as they surfed around the lake. Mark the otherwise of our youth programs. It comes at a coach, again showed his natural talents and crucial time in our Olympic preparation – this is carved up the lake. normally the year when the major nations have Well it was getting close to the day to return all their big guns coming back and getting home. We packed up the bus, had a big feed at serious about the Olympics – yet we are unsure the Caloundra Surf Club and looked back on of just who will be filling the gaps-for the rookie what had been the most successful trip. It athlete who does achieve national selection ... means the future is looking great for the ASI has the challenge of accelerating their Casuarina Swim Club as we now prepare for development at international level. The Olympic Nationals. We are looking to bring bigger and Games is difficult enough without having many stronger teams in the future as our squad and of our team with little international experience. club grows from strength to strength. ATHLETE INJURIES I would like to thank all the Casuarina We have had several of our senior athletes swimmers for their efforts in and out of the require surgery in recent times … Petria pool. They performed brilliantly in the pool and Thomas, Michael Klim, Daniel Kowalski and behaved like adults out of the pool and have more recently Leigh McBean. On-going illnesses gained a lot of respect and trust out of this trip. to Giaan Rooney, Grant McGregor, and To the Caloundra Surf Club for putting us up Clementine Stoney are also stretching our and looking after us. To my Mum – thanks medical and athlete resources. Again this again for looking after the Casuarina Croc’s. provides a challenge for our coaches, sports So to all Swim Clubs and Coaches – good science and sports medicine professionals – the luck for the season and look forward to seeing continuing demands to stay in hard training you all at the National Titles. The Casuarina year round; the additional international Crocs will be travelling to all parts of the competitions make it difficult for these country next season so if we are near you professionals to balance fitness and speed with please say hello, as we love to meet up with recovery. other clubs. ATHLETE MOTIVATION Thank you. Financial and Personal Stress For the same reasons alluded to above there are great challenges for our elite athletes – remaining focussed year round – meeting that

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challenge plus the additional challenges of Course) is vital to the stress placed on families, work or study – we require our athletes athletes and coaches. Do we have three to be productive, to look beyond their athletic separate Trials? Do we support all three careers, to maintain an interest or develop skills competitions? Do we send different teams? outside swimming to enable them to lead Would this penalise the earning potential of productive lives after swimming. This also athletes? How would the athletes cope with places a burden on our administrators – to these choices? Can we reorganise the retain funding we must be successful – to be competition year to enable our athletes to successful we must have our best team on the plan their out-of-pool activities with proper paddock – all governments, state and federal, balance which would facilitate an easier state and national institutes, all need to justify transition from athlete to employment? How their funding and purpose. The athletes are can we combine good recovery periods with carrying this burden and perhaps the the preparation required for top international difficulties faced by the athletes mentioned performances? Do we de-emphasise the above (and many others not at the same level years after the Olympics, concentrate more but with the same commitment) are on the emerging athletes and narrow our contributing to an upsurge in such instances. focus for the national team as the Olympics Further, we now have athletes remaining in the approaches … i.e. allow for longer term sport into their late 20s, so maybe we are seeing planning for those athletes already the impact of much longer-term training and successful, who want to continue to another competition without significant breaks taking Olympics, rather than expect them to attend its toll physically and emotionally. Perhaps we every major competition in between? are asking athletes to make choices that are • The stakeholders – of course we then have unnecessary with better planning. to consider the impact of all this on the OUR FUTURE AGENDA sponsors, including government and At the recent National Event Camp in especially on television revenue – if we are to Melbourne, many of these issues were put in continue to be driven by our own profile front of coaches and athletes in the context of rather than what is best for the athlete (who the planning choices we will be faced with when are the ones who give us that same profile), making decisions for 2005-06. This seems a then the high incidence of injuries, the loss long way off but we have to think strategically of motivation and hence diminishing results about the future program if we are to address will become a self-fulfilling prophecy. the problems we are currently facing. The Yes the challenges ahead are great but not athletes and coaches have set up focus groups insurmountable. And yes you can see that we in each state together with an advisory group of are actually putting the issues out there in front head coaches to assist the high performance of the athletes and coaches. We do not expect committee with its recommendations to the ASI immediate answers but the discussion has board. Some of the issues to be considered in begun and we are not resting on our past the next six months are… results. This has to be the time for strategic • Athlete contracts – can we redistribute the analysis, honest appraisal and cooperative current HP funding, prize-money, Telstra decisions. But above all we must all be part of bonuses and DAS to provide each athlete the process and not sit on the sidelines, with a minimum basic wage? It may mean a spectate, criticise and be destructive when the sacrifice for a few athletes for the benefit of issues confronting us are so complex. many. • Coach contracts – there could also be a ASCTA Splits Time Sheets … A great accessory redistribution of coaching grants to benefit for poolside many struggling coaches who continually put athletes on the National Team at a financial cost to their business and family income. • The training and competition year – in 2006 we are faced with the following program … March: Commonwealth Games in $27.50 + $11 P&H Melbourne; April: World Short Course The well-designed layout allows for each swimmer to Championships; August: Pan Pacs. Once have their own record of race splits that is easily again … three major competitions within the perforated. With six sections per page and a backup same six months. So the question of the copy for the coach to keep, this is a MUST-HAVE for timing of the Selection Trials after the 2005 every carnival. World Championships (and National Short

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LEARN FROM THE OLYMPIANS Still, from 50 through 200 metres, Moses has established himself as the man to beat. Factor ED MOSES: TRAINING FOR in a hip, confident swagger and an ability to articulate what he’s doing and why, and it’s THE PROMISED LAND easy to see why Moses has also become one of By John Lohn the world’s most marketable swimmers. Reproduced from Swimming Technique, A seven-time national champion – with five of Jul-Sep ’02 those titles in the 100 – Moses already has NT+WE+A=3G accomplished more than most athletes ever That’s Ed Moses’ formula for success. dream of achieving. He was a 2000 Olympian, Translated, it means Natural Talent (NT) and an taking silver in the 100 Breaststroke in Sydney, unparalleled Work Ethic (WE) plus constant while winning gold as a member of the US world Analysis (A) and refinement will equal 3 Gold record-setting 400 medley relay. (3G) medals in Athens in 2004 He was a three-event finalist at the 2001 Some athletes are naturally gifted, blessed World Championships in Fukuoka, Japan, with rare special talents for speed, placing in the top six in the 50, 100 and 200, explosiveness, endurance or coordination. including a bronze-medal finish in the 100. For Other athletes find success through the Moses, though, those swims were disappointing ability to endure punishing work, through ... he expected to win all three events. training that offsets the lack of any special gifts. However, a few months later, it all came Of course, these athletes are not untalented. It’s together. During three magical days, Moses just that their talent doesn’t rise to the level of collected five short course metres world records the superhuman. while competing on the World Cup circuit. Then there’s Ed Moses – an athlete who As far as records go, Moses is no stranger to combines the best attributes of both types of long course marks, either. Briefly the world athletes. In Moses, we’re talking about a guy record holder in the 100, Moses owns the who’s been blessed with rare talent, but who American standard in that event at 1:00.29. He also pounds his body and mind into also holds the world and American mark in the submission. He travels that route because he 50 Breaststroke (27.39) and possesses history’s possesses an unquenchable thirst to be the very second fastest time in the 200 Breaststroke at best; and because he possesses a mental 2:10.40. toughness that rivals that of any of the world’s “I definitely don’t take anything for granted,” great athletes – pick the sport. Moses said. “So many people would love to Simply put, Ed Moses is unique, the type of achieve what I have. I’ve been fortunate to have athlete who comes around on rare occasions, done so much on a major stage. Everything I’ve maybe once a generation. accomplished means a lot to me. I’ve wanted to Among the world’s elite swimmers, Ed Moses be the best, and the world records have shown has repeatedly taken his game to higher levels. I’ve done what no one else has ever done. That From the national to the international stage, continues to be my motivation.” Moses has stood atop his sport. He’s done so For all Moses has accomplished in his still- through the combination of his special gifts and fledgling career, it appears his greatest an intense work ethic. moments still await him. We’ll get to that topic a Here’s a look at how Moses has arrived at the little later. First, let’s take a look at the path pinnacle of his sport. Moses has travelled to find his other-worldly PARTING THE WATERS success. For the past three years, Moses has been the BY LAND king – or at least a high-ranking prince – in the There was a time, about a decade ago, when world of Breaststroking. If the 22-year-old Mike Barrowman, Mr. 200 Breaststroke, took wasn’t on top of the world rankings, he stood training to another level – a level that many very near that pinnacle. Moses’ rise to other swimmers considered insane. A product of worldwide acclaim began in 1999, when he the Curl-Burke Swim Club, Barrowman beat grabbed gold in the 100m Breaststroke at the himself into the ground with his mind- and Pan Am Games. Not a shabby effort considering muscle-numbing workouts in the pool and on Moses initially planned to attend college on a land, particularly with the medicine ball. golf scholarship. Now the mantle has been passed on to Since that season, Moses has dominated the Moses. It is Moses, swimming’s Mr. Ironman, Breaststroke events, both domestically and who has redefined the limits of what is humanly internationally, although some of the sport’s possible when it comes to training. Here are biggest prizes have thus far eluded his grasp. some specifics…

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While he has adopted Barrowman’s affinity ball work is what makes me sore. I think the big for medicine ball workouts, Moses has taken thing for me is the intensity I dedicate to my dry that particular training method to another level. land work. I keep a high intensity and my heart Twice a week – on Wednesday and Saturday rate up for the whole hour.” mornings – Moses engages in an hour-long BY SEA session that includes constant work with a 10- Moses’ work in the water, however, is just as pound sphere. demanding. Five days a week – with the Moses will fire chest passes with the object. exception of Sunday and Thursday – Moses He’ll work overhead movements. He’ll throw in puts himself through gruelling training forward hikes. He’ll whip twisting tosses around sessions. the room. And, if that’s not enough, he’ll add in “It’s a pretty demanding training routine,” 10 sets of squat thrusts designed to build the Moses said, “but it works. I love to get guys to essential leg power necessary in a train with me and try my sets. It’s satisfying to Breaststroker. All of that work is produced with see people not be able to finish or tell you the minimal rest. Yeah, for one full hour, Moses next day that they can’t walk. That I can handle goes to the wall. the work and some other people can’t, shows me “Ed has consistently taken the Barrowman why I’m the best at what I do.” med-ball routine to new levels,” said University Here’s a sample… of Virginia coach Mark Bernardino, who along Four days a week, following his dry-land with Curl-Burke’s Pete Morgan, trains Moses. sessions, Moses heads into a one-hour “He works a full range of motion for strength and resistance workout that intertwines flexibility. It’s non-stop action with an Breaststroke work with a handful of Freestyle unbelievable intensity. He throws the medicine swims used to break up the training session. ball so hard, it stings your fingers. Guys don’t With a tether cord attached to one of the want to be his partner.” starting blocks, Moses swims four 100s on two- Aside from his two days geared toward minute intervals with his outgoing swim medicine ball training, Moses puts aside two increasing in difficulty as the slack in the cord days a week (Monday and Friday) for weights. lessens. At that point, Moses finds himself Moses’ move to the weights was made 16 fighting hard to reach the wall, but is propelled months ago when he felt he required greater like a rocket on the way back to the block. power. As a result, Moses moved toward high- A 400 Freestyle loosen-up swim follows the octane lifting routines, including power cleans tether-cord work and precedes eight 50 and snatches, that have bolstered his quickness Breaststroke swims on one-minute intervals. and explosiveness. He’s also seen his body The odd-numbered efforts are done legs only weight move from 168 to 182 pounds since last while the evens feature a full Breaststroke July’s World Championships. swim. All eight 50s are preceded by 15 seconds “The weightlifting is something relatively of kick work with the wall. new,” said Moses, who routinely fits stretching Another easy 400 follows before Moses into his daily schedule. “I was lacking strength begins eight minutes of bucket work. With a and wanted to get back some explosiveness I felt bucket dragging behind him, Moses tries to I lost. I’m still trying to find my ideal weight, but swim as many 25s Freestyle as possible during I’ve definitely felt a difference with the that span of time. He finishes with a 500 weightlifting. I saw that during the World Cup.” Freestyle to loosen down. For the record, Moses’ World Cup run For Monday and Friday afternoons and wrapped up with him holding the short course Tuesday, a single workout day, Moses has a world mark in the 100 at 57.47 and the 200 two-hour water workout. After a 900 yard record at … you all ready for this? … 2:03.17. warm-up, he swims an easy 100 Freestyle, then No one else has swum under 2:07! goes three 50s of Breaststroke with five seconds Although it is not part of his training routine rest. He’ll then do another 100 Freestyle before on a year-round basis, Moses has also used producing a 200 Breaststroke for time. Moses step work as a major boost in his conditioning. goes through that routine three times before Combining one-leg and two-leg hopping drills sliding into an hour of aerobic swimming and and full sprints up and down six flights of eight kick work. stairs at the University of Virginia, where he’s a For Wednesday afternoon, Moses follows his student and a volunteer assistant coach, Moses morning resistance swim and medicine ball adds to the power in his lower body. training with a test set that features six fast 100 “What breaks me down most isn’t what I do Breaststrokes on three-minute intervals. That in the pool, it’s what I do outside of the pool,” test set is routinely followed by sub-aerobic, Moses said. “The weight training and medicine

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drill and technique work. For each week, Moses improvement. I’ll look at film of my races and puts in about 60,000 yards. analyse everything. I probably spend an hour a “One of the things Ed takes pride in is his day just looking at numbers (splits from races). I technique,” Bernardino said. “He attacks his want everything covered. There are days where workouts with focus and a purpose. He’s (the training) hurts. That’s normal. But I walk adamant that he does the workout the way he away most of the time having gotten a lot out of planned it. He has a great understanding of his what I put in for that day. With everything I do, I sets, and he sticks to following the program he usually can find something I’m pleased with. My sets out. He believes what he does in practice mental edge is always growing.” will translate to meets. Most normal and even AIR SUPPLY great swimmers give in to the fatigue and stress Looking for a training edge – in this case a of training and allow themselves to ease up off relatively unusual advantage – Moses began their stroke counts. Ed doesn’t tolerate easing sleeping in an altitude tent in January of 2001. up. He expects to stay with his stroke counts. In a what? Yeah, it might be a little odd, but And if he’s not perfect, he’s as close as anyone.” Moses has, indeed, zipped himself up tight each MENTAL MONSTER night in an apparatus used more and more Although his physical approach carries frequently by world-class athletes. Moses through the water, his mental outlook is Costing about $7,000, the altitude tent is a major reason for his success. Not only is designed to stimulate the growth of red blood Moses able to handle the intense training, but cells, which in turn deliver oxygen to the he has also convinced himself that he works muscles. The greater the number of red blood harder than anyone else in the sport. More, he cells, the greater the oxygen level and stamina spends tremendous amounts of time analysing an athlete has. his practices and races, constantly looking for Supported by a generator that sits on the ways to improve. floor, the tent is constructed of a clear, nylon- It isn’t unusual for Moses to film a training coated material and is continually pumped full session in order to break down his sets at a of hypoxic air. That air contains 12-15% later time. On occasion, Moses will sit back with oxygen, and simulates training at anywhere the VCR and examine his test sets, looking from 9,000-15,000 feet. Air at sea level contains intently to find places where he can improve his 21% oxygen. stroke or gain an advantage through training. Moses turned to an altitude tent after his Following each workout, Moses will take time cousin, a triathlete, informed him of the to jot down notes in a journal, documenting training benefits. Following a conversation with everything. He’ll note which sets he conducted individuals from Hypoxico, the tent designer, as well as where his heart rate stood at certain and a blood test, Moses began sleeping at high points in the training sessions. In his analysis altitude – sort of. of races, he’ll examine how he looked in the “The biggest thing I’ve seen from using it is in water as much as how he looked standing my training,” said Moses. “I’ve been stronger behind the blocks. during longer sets, and I’m able to recover faster “A lot of swimmers crunch numbers,” during workouts. It definitely works. It also has Bernardino said, “but Ed will write down and psychological benefits. I know I’m using remember times from specific workouts. He’ll something that’s going to help me in some way. I remember a workout from two years ago and the feel like I have a secret weapon.” times he did. He has a photographic memory. He DOWN THE ROAD can remember months and months of training This summer figures to bring out the best in sets. I think his mental approach is what sets Moses, beginning at the Phillips 66 Summer him apart. He’s cerebral and leaves no stone Nationals in Fort Lauderdale. There is a good unturned in his quest to be the best. He has a bet - considering his short course exploits – that voracious appetite and bases many of his a couple of world records will be corralled. decisions on the research he does. Ed’s not into Having chased the one-minute barrier in the following trends. He’s an innovator.” 100 for the past two years, Moses might finally As detail-oriented an athlete as there is in have that 59-something in the arsenal. If, the pool, nothing gets by Moses. Not in training. indeed, that is the case, Moses could take down Not in competition. Not in the weight room. the world record of 59.94, held by Russian Moses has it all covered. He’s meticulous. Roman Sloudnov. “I pride myself in being versatile from the 50 Perhaps more importantly, Moses is also on to the 200 and being a 24-hour athlete,” Moses target to better Barrowman’s elusive standard of said. “I don’t just put in my work and that’s it. I’ll 2:10.16. The world record holder in the 200 look at my sets and see where there is room for

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Breaststroke since 1992, Barrowman has long been Moses’ idol. Cellular Adaptations of With University of Texas standout Brendan Hansen as the reigning world champion and High-Intensity Training Moses with history’s second fastest time, the By Edward H. Nessel, R.Ph., M.S., MPH 200 Breaststroke global standard – the oldest Reproduced from American Swimming Magazine on the books – may finally come crashing down. 2002/Issue No.3 Armed with stellar speed, Moses and Hansen This paper is written to bridge the gap are both capable of cracking the 2:10 barrier. between the science of biochemistry and For his part, Moses is thrilled to have a fellow physiology and the practicality of athletic countryman as a rival. training. What good is sophisticated information

if it cannot be utilised by coaches and their “There was a period of a year-and-a-half swimmers? What follows is an effort to explain when I was in this happy zone and no one in this and make practical what some of the body’s country was pushing me,” Moses said. “To have responses to intense physical training are and (Hansen) come up and win Worlds means I’ll how we may modify and/or enhance them with have someone to push me. That should bring out the use of two ergogenic (work enhancing) the best in both of us. I think both world records substances. are there (this summer). I want to get under a The body’s handling of high-energy-bound minute (in the 100). It’s something I’ve been molecules under the stress of intense training waiting for. On paper, going a 59.9 isn’t a great or competition along with several other cellular swim. I know from what I’ve done, I can go 59.5. adaptations of interest to swimmers who want That would be a great swim. The 200 is where to know why and how to train intelligently to the block has been more than the 100. I’ve been move fast through the water will now be so close. That’s the one I want. That record undertaken. speaks for itself. It was so far ahead of its time. I THE HIGH-ENERGY MOLECULES think I can be the guy that goes 2:09. Once that NUCLEOTIDES happens, I think it will keep going.” We all know that the body derives

movements from the muscles; what many may Beyond his imminent chase for world not know is what actually fuels this movement. records, Moses is already looking ahead to There are several complicated pathways that the Athens, Greece and the 2004 Olympic Games. body presents to produce energy. What will be Sure, the 2002 PanPacs in Yokohama and 2003 discussed are the substances that are World Championships in Barcelona will make specifically designed to quickly ignite the fuel of their way onto the Moses schedule. activity … HIGH-ENERGY ADENINE Nonetheless, the greatest focus for Moses is NUCLEOTIDES. These organic compounds are Europe, specifically the land of the Acropolis. composed of three segments … ADENOSINE, “Everything I’m doing is based on Athens,” he which is a cyclic nitrogen-containing said. “I want three gold medals (two in the compound, the building blocks of which are Breaststroke events and one with the medley found in protein … RIBOSE, a five-carbon sugar relay) and three world records. I want to find the produced by the body’s chemical breakdown of perfect season for Athens. Then, I think that’ll be simple carbohydrates, and PHOSPHATE, it. I think after Athens, I’ll hang up the towel and ubiquitously found in all sorts of foods. It is move on to another challenge in my life.” these phosphates that become the carriers of

high-energy bonds ... the keys to the SPECIAL SOMETHING transference of energy. Ed Moses has a special gift. No one will deny The high-energy phosphate (~P) comes in that fact. Whether he’s swimming the 50, 100 or three concentrations: mono (1), di-(2), and tri- 200 Breaststroke, Moses finds himself among (3). The highest energy content logically is the the world’s elite performers, a scary thought, tri-phosphate (adenosine tri-phosphate, ATP), considering he is still just finding the extent of but it is also the most friable ... giving off one his talent. phosphate bond quite easily to provide energy By the 2004 Olympics, Moses could be the for muscular movement and then producing a world record holder in all three Breaststroke less energy-laden di-phosphate molecule distances. If that scenario does not play out, (adenosine di-phosphate, ADP). If further energy Moses will almost certainly remain a favourite is quickly required before molecular to accomplish his dream-grabbing Olympic gold rejuvenation (with oxygen) is able to take place, in both the 100 and 200 metre events. another phosphate bond is removed, producing

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the lowest level energy nucleotide, adenosine muscular contraction in both intensity and monophosphate, AMP). duration. Doses of between 3 and 10 grams fuel Skeletal and cardiac (heart) muscle cells the necessary pathways to regenerate first ATP must have a certain ratio of ATP to ADP to AMP and then RNA ... the nucleic acid that is for optimum functioning. When this ratio shows intimately involved in protein synthesis. Taken a preponderance of AMP due to high-energy- about one hour before muscular demand, the bond depletion from intense training or sprint ribose efficiently finds its way into the energy competition, and nothing is done (or able to be sections (mitochondria) of the heart and skeletal done) to change this rather quickly (either by muscle and allows for increased performance. use of extensive re-oxygenation or rest and/or There have been several trial doses ranging ingestion of pertinent carbohydrates), the cells from 2 grams to 30 grams. The higher dose begin to remove AMP metabolites altogether to seems to produce the only untoward side effect form other molecules that lead to a degradation seen with ribose: that of gastrointestinal sequence some of which is irreversible. This is irritability or diarrhoea. Laboratory studies with bad since every bit of the adenosine nucleotide- ribose have shown that with heavily-muscled substance pool is necessary for regenerating the athletes, 10 grams taken three times daily (one high energy molecules necessary to power the hour before training or competition, during the various cells upon demand, and if the raw time between events, and within one hour after material for the high-energy bonds is missing, training or the day’s competition for recovery) sufficient amounts of energy-upon-demand can produce enhanced results for both power and not come into play ... performance suffers and endurance. recovery can be extensively delayed. It is CREATINE potentially dangerous to cardiac muscle which The main back-up source for INSTANT has been shown to become severely depleted of energy is the body’s normal store of creatine ATP when deprived of oxygen due to narrowed phosphate (CP) in the musculature which gives or partially-clogged arteries (ischemia) that up its high energy phosphate bond to produces chest pain in response to demanding regenerate ATP as it is being consumed during physical activity (angina). Once the blood the first 16 seconds of intense movement. This supply is able to be returned to normal, the reaction does not need oxygen to function, and, heart is not able to regenerate the original in fact, occurs before oxygen actually has time amount of the high-energy molecules of activity to come into play (anaerobic conditions). Again, (ATP) for up to 72 hours. For those hearts that this is an immediate response to intense enjoy good vascular health, ATP is also depleted muscular contraction, and one the body does (as would be found in any fatigued muscle) but not like to support for long. Unfortunately the not to the extent of a heart with artery disease. natural reserve of creatine in the various Anything that would allow quick regeneration of muscle tissues is limited (the reason for the ATP in cardiac muscle would obviously allow for limited amount of time it works in the energy faster recovery from intense training and also cycle). afford the athlete the ability to train at a higher The body then has to go to the second line of level ... both producing faster swims at multiple energy production which will produce lactic acid event competitions. as a “waste product” if the muscles are still RIBOSE firing at such a high rate as to not allow oxygen Research has shown that the rate-limiting to enter the regeneration process. This lactic factor in regeneration of ATP is the ribose acid or lactate (as it is called when found in the molecule. Without an externally-ingested source blood), will lower the pH of the muscle of the 5-carbon ribose, the body must utilise environment and completely shut down muscle several biochemical pathways to breakdown fibre movement if allowed to continue to build various forms of carbohydrate to first produce up. It is also the cause of “muscle burn” and the 6-carbon glucose which is then finally contributes to the pain felt the following 12 to converted to the necessary 5-carbon sugar 24 hours. Of course, with a proper warm down molecule that helps form ATP. Extensive of about 60% effort, much of the built-up training of this biochemical enzyme system will lactate can be used as “fuel” to move the allow for enhanced adaptation over time, but muscles and be consumed. This, along with a when instant energy is needed to fuel immediate deep recovery massage, assures the almost total intense muscular contraction, anything that will removal of this by-product of anaerobic provide an enhanced supply of ATP will have an muscular activity. ergogenic (enhancing work) effect. “Lactate-tolerance training,” which produces Supplementation with ribose has shown in an environment whereby nature allows the body several instances to be an enhancer of to counter with “lactate buffers,” is probably the

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most intense type of training and is kept at a only areas to produce ATP, and they seem to be frequency of no more than once or twice weekly. the limiting factor in energy produced upon To chemically help in dealing with lactate and to demand. The greater the size and number of supply the needed energy for somewhat mitochondria, the more energy can be produced prolonged anaerobic muscular contractions, the per unit time, and the greater amount of work ingestion of exogenous (outside the body) can be accomplished through intentional CREATINE has proved to be quite an ergogenic. muscular contraction. Creatine, made up of two naturally-found amino Several cell-types in the muscles can adapt acids (glycine and arginine), can (by nature of to physical stress in a positive (or negative) way. its chemical makeup) act as a mild buffer to the Appropriate use of high-intensity training will formation of lactate and when taken as a bring about the desired changes over a period of supplement, can directly increase the weeks to allow the swimmer to move through concentration of CP in skeletal muscle. the water with more power. It also affords the body the ability to build MITOCHONDRIA muscle tissue (which osmotically brings along Mitochondria are small segments in the water), and as such, may cause an increase in muscle with glycogen deposits nearby. There lean body mass. Any type of activity that are two types of mitochondria … short and long, demands intense muscular contractions over a with the latter being more efficient. Oxygen rather short period of time (weight lifting, diffuses out of the cardiovascular system via the sprinting or power swimming) will benefit from capillaries, and energy (ATP) is produced in the creatine ingestion, though a few studies have mitochondria by the use of oxygen in the shown equivocal results with swimmers. But metabolism of fats, glycogen, or lactic acid (if no unlike ribose, creatine does have some caveats oxygen, an anaerobic condition exists, and to consider. lactic acid accumulates). The presence of nitrogen in the amino acids If we increase the number of mitochondria, puts the kidneys to work to remove it normally we can produce energy more rapidly. In order to as a waste product of metabolism, but creatine increase this number, high-intensity stress in excess has the potential to overload the must be placed upon them by working kidneys in time and may lead to renal failure ... intelligently at high oxygen-uptake values and certainly something to avoid. Therefore healthy high heart rates ... in other words … fast kidney function should be ascertained before swimming mixed with recovery swims! If undertaking creatine ingestion. Also, the body pressure is not put on the mitochondria, they stops making its own (endogenous) supply of will not increase in number or in size. creatine (normally one to two grams a day, Mitochondria increase in number by depending upon how much protein is ingested) dividing. They sometimes change (adapt) due to a negative feedback mechanism as long periodically as a group, but while doing so are as creatine is ingested as a supplement. The not able to take part in the production of building of muscle strength with creatine but energy. This places extra stress on the not hydrating enough to “bathe” the fibres in remaining mitochondria, causing the heart to lubricating fluid can lead to excessive friction beat faster to bring more oxygen to the reduced and heat which can produce muscular spasms number of energy cells still functioning. The or even pulled or torn muscle tissue. This is due first stage of division (mitosis) takes about three to the muscles becoming too strong too soon days requiring iron for the recombination of and not allowing adequate time for the proteins during this time. The following building supporting connective tissue (tendons) to and rehousing of these proteins take an strengthen accordingly. additional week or so; therefore the athlete, for With an average dosing of five grams of the next 10 days or so, will have an oxygen- creatine per day along with 3-10 grams of ribose utilisation problem, especially if the up to three times daily, we see a biochemical mitochondria are changing as a group. and physiological case where 1+1=3. The two Resulting effects could include an increased substances synergistically enhance each other heart rate for the same repeats or intervals, a to produce an environment for enhanced power sense of not getting enough oxygen when upon demand ... safely and so far legally stressed at the same intensity as before, a accordingly to all the sports governing bodies. sluggish or “heavy” feeling in the water. Of The working factories of muscle tissue that course, these symptoms could also arise from produce energy (adenosine tri-phosphate, ATP), overtraining or fighting an illness, but the are the mitochondria. All muscle fibres contain athlete and coach should keep in mind that the mitochondria, and, as such, they are all able to appropriate adaptation of the energy systems produce energy from these areas. These are the

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might just be the cause of this temporary feeling lactic acid. This must be followed by moderate of set back. swimming over longer distances (200-400 SKELETAL MUSCLE-FIBRE TYPES yards/metres) to then allow the insitu (nearby) Everyone is born with a mix of three muscle- capillary and cardiovascular systems to types: Red slow-twitch (Ia), Red fast-twitch (Iia), increase in efficiency and further carry away and white fast-twitch (Iib). In order of fibre size lactate down the road to re-oxygenation. (greater to smaller), white, red fast-twitch, and Since the white muscle (power) fibres have red slow-twitch make up the body of every the least amount of stored glycogen (of the three muscle. The infrastructure of every muscle has types of fibres) which can be depleted in as little the white fibres situated deep within the body as eight minutes with race-pace swimming and surrounded by the red fibres. take as long as three days to re-energise, White fibres are white because they have an intelligent use of sprint swimming is a must if almost non-existent capillary supply and the athlete is to be trained correctly. Both types therefore have no red blood permeating their of red fibres can be refuelled with adequate and tissue. These fibres work mainly anaerobically correct nutrition (including creatine and ribose) (in the absence of oxygen) and product lactic in about 14 hours. acid as the “waste product”. Any glycogen A maximum of 800 yards/metres (broken at source used by the white fibres produces lactic various distances and with various rest periods) acid and not carbon dioxide (CO2) as happens at race-pace speed is all the muscle fibres can with aerobic glycogen use in the red fibres. In a adequately handle in a training session. And, sprint, for example, if lactic acid is allowed to again, three days have to go by before another build up, the pH goes way down (acid content bout of power swimming would prove beneficial. rising), and the fibres in direct contact with the An average of two sessions per week would acid shut down quickly. Those not yet engulfed provide the needed adaptations for enhanced in lactic acid are forced to work extra hard and power swimming and yet spare the body the begin to overstretch and tear. In fact, this is the consequences of overtraining and extreme major cause of muscle pain 12-24 hours after muscular fatigue. sprint or power swimming. TRAINING THE MUSCLE ENZYMES AND FIBRE-TYPES TO ADAPT The correct type of training will allow the VIDEO muscle fibre to adapt in two ways … (a) some of the white fibres will change to red fast-twitch STRENGTH AND FITNESS fibres with their capillary system to wash away the lactic acid, and (b) lactate-transporting- FOR SWIMMERS enzymes will be augmented as an adaptive With Olympic Gold Medallist mechanism to rid the white fibres of this “waste William Kirby OAM product” which is then neutralised in the blood by the body’s increased lactate-tolerance by way SUITABLE FOR… of its adding more buffers (e.g. bicarbonate). Athletes aged 10 to The first adaptive mechanism (a) has the Open effect of somewhat reducing the strength of the Squads ranging from just a few to very large changing muscle as a whole, but the newly- numbers formed red fast-twitch fibres still allow for AIMS power and increased endurance, so the overall To increase the effect is to enable the swimmer to move through athlete’s strength, the water faster and longer. In addition, power and fitness. research has shown that up to 80% of the lactic EMPHASISES acid can be oxidised and re-utilised as fuel to The importance of make ATP (once carried into the blood-bathed technique and injury red fibre system) as long as oxygen from the prevention. cardiovascular system is allowed to mix freely. EQUIPMENT The type of training sets used to produce the Inexpensive and readily adaptive mechanisms described above would available. include race-pace swimming of several broken 100’s or intact 75’s with adequate rest. This produces high lactate levels which, in turn, $44 + $11 P&H train the sporting enzymes to increase their efficiency in removing the muscle-inhibiting

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far beyond improved attention ratios ... it’s magic. 13. Consider providing athletes with different names in practice. THINK about what the names say. Names let you be different people. Some athletes respond to this, some don’t. 14. Little people want someone to take them seriously. Are you the one who will? 15. Teenage girls want someone to take them seriously. Are you the one who will? 16. Pre-adolescent boys and pre-adolescent girls are very different … want different things out of swim practice. Do you know what

Reproduced from American Swimming Magazine each one wants? Do you provide it? 2002/Issue 3 17. Teenage boys want someone to admire. Are you the one? Are they admiring the right 1. Learn about your athletes as people. How? qualities? “What’s Your Story?” 18. Learn how to sell. Learn how to sell. Learn 2. Make time to talk to parents after practice how to sell. Go to the bookstore. Learn and give instant reports … examples. about sales techniques. Every day, in everything you do while coaching, you are 3. Begin practice and end practice with a selling. Don’t you think you ought to be routine … allows mastery, which allows good at it if you want to coach? EVERY good comfort. coach is a good salesman. What techniques 4. Be entertaining, within your own do they know that you don’t? personality. Are you grandpa, grandma? Are 19. Speak less ... show more ... do more. you Dad, Mum? Older Brother, Older Sister? What are you? Develop a persona and be 20. Speak more. At the right time. Have three- consistent with it. (You can be consistently minute meetings and teach a concept, then moody and it will still work.) go back to work before they are bored. “Who knows what self-image is? OK, now who can 5. Use each child’s name at least three times in tell me how that relates to swimming? OK, if each half hour ... count them. we act in accordance with our self-image, 6. Insist on the best behaviour and the best how do we change our self-image?” Three performance. Being demanding but fair is minutes. It takes more effort to plan a good what children want. If you are not three-minute talk than an hour talk. Work demanding, it means you don’t think very on it ... be good. highly of the children. 21. Praise in public … correct in private. 7. Talk at eye level … not them looking at your (Sometimes that’s wrong. When?) shoes. 22. Learn to criticise an act, not a person. And 8. Use a parent to video tape practice, then use “that’s not like you”. show them (three minutes or less) what they 23. Listen to parents. MOST of them know their are doing in practice that is good, and bad child better than you do. They know their … do it on deck. child ... you know swimming. Use them to 9. Do most of your kicking without a board ... help you succeed. Give them a lot of credit. kick with a board for social time. 24. Seek first to understand, then to be 10. A drill done 99% correctly is done 100% understood (Mr. Covey ... Habits...). wrong (Bill Sweetenham). 25. Go watch someone else’s Workout. Critique 11. Use slightly older children to demonstrate it for them ... have them do it for you ... ask ... 11 year olds for 8 year olds, etc. … NOT questions ... question ... ask why, then how. teenagers or elite swimmers ... everyone 26. Learn to do a 5-10 minute dry-land program wants to be like the big kids. for your Age Group swimmers to start each 12. Use your teenagers and slightly older session. Those who show up on time to do it athletes to teach skills, (like a Backstroke will improve faster than anyone else through turn) to your Age Groupers. The value goes confidence and strength both.

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wing. The usual claim of the popular LIFT IS NOT AN “Bernoullian” description of lift is that “when air IMPORTANT FORCE IN separates at the leading edge, the part that goes over the top must converge at the trailing edge SWIMMING PROPULSION with the part that goes under the bottom” By Brent S. Rushall, Ph.D.,R.Psy (Anderson & Eberhardt 2001 p.2). The origin of Reproduced from ASCA Newsletter where the assumption that the separated air Volume #2002-05 must meet at the trailing edge is unclear. In The development of lift forces has been a reality, it goes not occur. The air passing under popular explanation of propulsion in swimming. an airfoil is slowed while that over the top is Counsilman’s original description (Counsilman accelerated. The assumption of equal transit 1970), based solely on the Bernoulli Principle, times is not supported by empirical evidence. A was readily adopted although consistently typical picture of Bernoullian lift (see the upper challenged by a minority over the years until portion of Figure 1) shows air leaving the wing Sprigings and Koehler (1990) challenged it in the same manner that it approached the There is no net action on the air so there openly. A definitive criticism of swimming wing. can be no lift propulsion through lift was offered by Rushall in this model. et al (1994), which caused a number of notable swimming scientists to alter their explanations of propulsion in the sport. However, lift Figure 1 – a comparison adherents still exist, much to the detriment of of the common depiction many serious swimmers. Anderson and of airflow and generated Eberhardt (2000) exposed serious weaknesses lift with the Bernoulli in the Bernoulli-Principle explanation for lift in Principle and actual airflow around a stylised flight. This paper contains a summary of their wing. main points. Using their evidence-based explanations, it is clear that attributing significant propulsive force in swimming to the Bernoulli Principle, or even lift, is folly. In its NEWTON’S LAWS EXPLAIN PHYSICAL FORCES place, an explanation based on physical laws is THAT LIFT offered. Lift is more credible if it is explained For a plane to be lifted, a wing has to act on with Newton’s Laws rather than the Bernoulli the air and the air then has to react to that Principle. Essentially, lift in flight is due to the action (Newton’s Third Law). The differential wing diverting air downward, most of which is speeds of air flowing over and under a wing and pulled down from above the wing. the adherence of the top airflow to the shape of BERNOULLI PRINCIPLE IN FLIGHT the wing, causes air leaving the top surface to The Bernoulli Principle applies to wing be directed down at an angle (see lower portion shapes in fluids, most commonly air and water. of Figure 1). To generate lift, a large amount of This simple principle is easy to understand, but air must be diverted down. The change in that characteristic does not make it correct. It is momentum of the air directed downward affects based on a few factors involving a wing (an the amount of lift that is developed. Thus, the airfoil or hydrofoil). lift of a wing is proportional to the amount of air 1. When a fluid is accelerated, the pressure diverted down times the vertical velocity of that in the fluid is decreased. air. Vertical velocity is the vertical component of 2. Separated fluid streams flowing above and the downwash (the downward deflection of the under a wing have equal transit times, air from over the wing top – see Figure 1). The meeting up again past the rear of the vertical velocity gives the wing lift. wing. The distance travelled over the top There are several factors that affect the curved surface is greater than the vertical component of the downwash (see Figure distance travelled under the wing. The 2). upper surface fluid is accelerated. Angle of attack – the greater the angle of The principle is dependent upon the shape of attack, the greater will be the vertical velocity a wing. It does not account for flight being component of the downwash. Thus, there is possible in an inverted aspect, the various more lift the steeper the angle of the wing – up requirements of power to meet certain to an angle of 15 degrees. environmental conditions – such as different Wing velocity – the greater the velocity of the altitudes, different plane loads, and in turns – fluid relative to the wing, the greater will be the ground effect, and the role of the angle-of-attack vertical velocity component of the downwash. of the wing. It ignores the work performed by a

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pressure zone above the wing. This can be Figure 2 – Factors accomplished by changing the angle of attack, involved with lift increasing the relative velocity of the oncoming created by a wing. fluid (more power), or by changing the shape of the wing. The pilot manipulates the zone of low pressure over the wing. Flight is not solely an A wing develops lift by transferring artefact of the Bernoulli Principle. momentum to the fluid. So how does a thin COANDA EFFECT wing divert so much air? When the air is bent When a fluid contacts a surface, friction around the top of the wing, it pulls on the air slows the fluid velocity causing it to curve and above it (and from in front) accelerating that air follow the surface shape until separation downward. Otherwise, there would be voids in occurs. The better a fluid can follow the contour the air above the wing. Air is pulled from above. of a wing, the better will be the eventual lift. This pulling causes the pressure to become This following-of-shape effect is called the lower above the wing. It is the acceleration of Coanda Effect. The viscosity of a fluid the air above the wing in the downward determines how much slowing will occur on the direction that gives lift. object’s surface. Even with air, the velocity of At the front edge of a wing an upwash the fluid molecules at the surface – the boundary occurs, which contributes to negative life. More layer – is zero. As layers extend further out from air has to be diverted downward to compensate the surface, molecules gradually accelerate, for the upwash and still produce significant lift. shear forces causing the inner layers to slow The shape and texture of the upper surface of a markedly while very distant layers eventually wing a critical. Structures, ice, etc., would are not affected at all. cause the appropriate flow of fluid to be altered The magnitude of the forces on the air (and so that smooth flow would be diminished. The on the wing) is proportional to the tightness of under surface is not as important and can have the bend. The tighter the air bends, the greater appendages such as fuel tanks, struts and the force on it … most of the lift is on the armaments. forward part of the wing. In fact, half of the total As air flows over a wing at an angle of attack, lift on a wing is typically produced in the first several events occur. quarter of the chord length. 1. To change the inertia of the air and bend ANGLE OF ATTACK it upward, the wing has to exert a force on The angle of attack of a wing (see Figure 2) is the air (Newton’s First Law). This the primary determinant of lift, being more produces an equal and opposite reaction important than wing shape. The angle of attack (Newton’s Third Law). This is what is adjusted for fluid velocity and load, but when happens in the upwash. Consequently, conditions are appropriate, the maximum the upwash load is added to the weight of critical angle is just less than 15 degrees. Above the plane. There has to be an upwash to that angle, fluid separation occurs, the fluid produce a downwash. ceasing to follow the shape of the upper surface 2. To change the inertia of the air and bend of the wing causing lift to be lost and drag it downward, the wing has to exert a force resistance to increase. A plane stalls when air on the air (Newton’s First Law). That on the top of a wing separates. action produces an equal and opposite BERNOULLI PRINCIPLE IN SWIMMING reaction (Newton’s Third Law). The above discussion explains some of the 3. By means of the large low-pressure zone factors associated with the development of lift above the wing and the higher-pressure forces. For lift to be a viable productive force in zone below it, there is an upward force swimming, it has to accommodate those factors. exerted on the wing … that is the In 1969, Counsilman committed himself to a phenomenon of lift. The size of the lift radical change in the theoretical basis of force is equal to the mass of air the wing propulsive forces in swimming. He proposed has diverted downward multiplied by the Bernoulli’s Principle as the explanation of those acceleration of that air (Newton’s Second forces. His followers were very quick to adopt Law). A pilot can increase the lift by flying this stance and conclude that lift forces were faster (adding power) or by increasing the the major forces that produced propulsion in all angle of attack (pulling back on the stick) competitive swimming strokes. … either way the wing diverts more air For a brief time, lift was considered the only down and behind the plane. force for propulsion. However, as the limitations Flying an airplane then becomes a matter of of sole lift explanations became apparent, drag controlling the volume of air diverted downward forces (of Newtonian origin) crept back into the and thus manipulating the size of the low-

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propulsion equation. Without any empirical decisions. In Figure 3, upward pressure on the evidence, but rather by intuitive analyses, front of the object, a discus, comes from the “researchers” analysed strokes of swimmers force of the air colliding with the under-surface promoting lift forces as being the predominant (Newton’s Third Law). propulsive force. For example, Schleihauf (in Counsilman 1977 pp.232-247) attributed the primary value of drag forces as being … the drag component of Figure 3: Forces on an the hand could neutralise eccentric kicking asymmetrical object in forces and the lift component could approach its fluid flow. maximum value (Schleihauf 1977 p.239). Such a position was echoed by Barthels (1982) … proposed the ideal condition of maximising the propulsive force and minimising That force is labelled R – the reaction force to propulsive drag. the action of the air collision on the front. Many Many persons, particularly those outside of describe this as a cushion of air. The force R the USA, appeared to become enamoured with has vertical and horizontal components (V and the Bernoulli Principle explanation of propulsive H). Because of the pocket of drag turbulence is forces and persist with it today – e.g. Swimming asymmetrical, the drag force will not act in the Coaching Accreditation Scheme, Australia. direction of the fluid flow but will be distorted Counsilman did modify his initial exclusivity of off at an angle. When the horizontal force lift force being the only force in propulsion. Over component is integrated with the drag force D, time, he talked more of hand pitch (angle of the object stops quite quickly. In aeronautical attack) as a significant determinant for creating terms, the object stalls under these conditions. force but never really focused on drag force No lift force can occur in this condition because (again) as a major determinant of propelling the Coanda Effect does not exist. efficiency. He continued to emphasise a However, the Lift theory that unfortunately sideways orientation of stroke movements in the permeated swimming lore for several decades, S-shaped or hourglass pull as facilitating lift promoted a fictitious set of circumstances (see and therefore producing the forces to create Figure 4, adapted from Schleihauf 1977a speed in swimming (Rushall et al 1994). p.238). Typical references to the appropriateness of the Bernoulli Principle to swimming have appeared in the literature. Counsilman (1971) Figure 4 The erroneous depiction of lift stated, “A wing provides aerodynamic lift and drag forces on an inclined through the camber (curvature) of its surfaces. swimmer’s hand. The lift force Because the upper surface is more highly does not exist. cambered than the lower surface, the air moving over the top surface is forced to move more quickly. This results in a lower pressure on the In this diagram an asymmetrical body – the upper surface and results in aerodynamic lift hand – is presented at an angle of attack to (Bernoulli’s Principle)”. horizontal flow (follow the arrows). A lift force is Maglischo (1982) accounted for lift as follows indicated as being greater than the drag force. … “The amount of lift force is proportional to the Two errors are depicted. First, there is no lift difference in pressure between the two wing force because there is no Coanda Effect. surfaces which is, in turn, dependent upon the Second, with an object shaped like a hand, a lift shape of the wing surfaces and the forward force could never be greater than a drag force, speed of the airplane”. even if a lift force ever existed. When Hinrich (1995) vigorously defended lift forces considering forces in complex situations, it is in swimming as a reaction to the Rushall et al correct to talk of vertical and horizontal force (1994) publication of most swimming components, or force components that are “authorities” to the lift force derived from the orthogonal to each other. However, it is Bernoulli Principle. Such references are incorrect to talk of lift without appropriate fluid misleading (Sprigings & Koehler 1990 p.237). flow over the upper surface of a wing. Some individuals, Dr Ernie Maglischo is one, THE WING Area of the wing surface have made admirable recantations of the – lift off a wing is Bernoulli Belief, with a drag force interpretation proportional to the wing’s area. The greater the being eloquently substituted as the more area of a wing, the greater the amount of fluid fruitful avenue for technique understanding and diverted downward. As relative velocity of the fluid increases, so does the amount of fluid

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diverted. Since the load of the wing does not for any speed there is a load that will induce a increase, the angle of attack must be reduced to stall.” produce constant lift. THE HAND AS THE SWIMMER’S WING Lifting efficiency of a wing increases with Traditionally, swimming texts have described increasing wing area. The larger the wing, the the hand as the lifting surface (see Figure 5 – less induced power required to produce the same adapted from Counsilman 1977). lift, although this is achieved with an increase in parasitic drag. This contradicts the common Bernoullian interpretation that lift does not require power. Wing shape – the downwash comes off a wing as a sheet and is related to the details of the load distribution on the wing. The volume of Figure 5 – a traditional depiction of a swimmer’s hand as a downwash decreases outward along the wing, lift producing surface. It has neither the overall form nor the producing what Anderson and Eberhardt call a upper surface shape to produce a lift force. Such a shape scoop effect. would produce a great amount of “parasitic drag”. “Since the wing near the root is diverting so The shape of the hand is not that of a lifting much air, the net effect is that the downwash surface. Its upper surface is incapable of sheet will begin to curl outward around itself, producing a smooth or contour-conforming fluid just as the air bends around the top of the wing flow. As well, the proposed oscillating lateral because of the change in the velocity of the air. orientation of hand movements in crawl stroke This is the wing vortex. The tightness of the swimming – the S-shaped pattern – would mean curling on the wing vortex is proportional to the that during the outsweep the small finger would rate of change in lift along the wing. At the wing be the leading edge and on the insweep the tip, the lift must rapidly become zero causing the thumb would be the leading edge. Neither of tightest curl.” those orientations produces an asymmetrical The wing tip vortex is often visible as white surface similar to a wing with a capability of contrails. A winglet increases the length of a producing significant lift forces. wing by blocking the traditional wing tip vortex. A swimmer’s hand is not appropriately Since wing efficiency increases with area, a shaped – is not of any substantial area – and is winglet gives greater efficiency. The downside of not an efficient structure to produce lift forces this ploy is that poorly designed winglets can of any notable magnitude. Its proposed actually be more detrimental than beneficial. beneficial functioning in medial-lateral and A desirable length and depth of a wing vertical movements (Payton & Mullineaux 1996) depends largely upon fluid velocity and load. At is incorrect, although recently their model has slow speeds, as with a sailplane, long narrow been modified (Payton, Hay & Mullineaux 1997). wings are appropriate. At very high speeds, long Actually, swimmers adjust joint movements to narrow wings would cause separation to occur. reduce lateral and vertical movements (Hay, Liu So a different shape of wing, usually much less & Andrews 1993). The shape and surfaces of in length and with increased depth associated the hand are more conducive to developing drag with a sweeping to the rear of the frontal edge is forces than lift forces. A hand does not fit the more appropriate. Airplanes with a great speed characteristics of a lift force producing range need to have the ability to alter their wing structure. shapes to match the velocity and density of the ACCOMMODATIONS air of the moment. Various swimming theorists – e.g. Schleihauf Load on the wing – induced power is 1977a, 1977b – have proposed factors to proportional to the load squared. A wing stalls account for swimmers’ hands not fully when the air separates from the upper wing displaying the Bernoulli prerequisite of a perfect surface, rather than following its contour. That wing at an angle of attack. Although all occurs when the critical angle of attack for the illustrative materials relate to the Bernoulli relative fluid velocity is exceeded. Principle, the role of angle of attack was not “The angle of attack at which the plane stalls emphasised although it was recognised. Other is constant and is not a function of wing observations were… loading. The angle of attack increases as the • Swimmers vary both pitch and rotation load and the stall speed increases as the square angles of the hand during a stroke. root of the load. An increase in altitude will • The velocities of hand movements change (require a) further increase in the angle of throughout pulling actions. attack. An airplane can stall at any speed, since • Drag forces are generated by the hands.

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• Most swimmers are unique in their MINIMISATION OF LATERAL ARM ACTIONS stroking patterns, so absolute values for This writer advocates the centre of the constructing generalisations are relatively forearm-hand propulsive surface – about 2-3 useless. inches above the wrist – as a better focus site Despite these recognitions, adherence to the than the hand for understanding movements. overly simplistic Bernoulli Principle focused As the forearm-hand propelling surface rotates coaching on developing lift in swimmers’ in the transverse plane, the axis of the rotation strokes. The analogy of a swimmer’s hand to an is very close to the centre of the propulsive airplane wing was simply wrong. It did not have surface. the shape or behavioural characteristics of a lift That means the propulsive forces are almost force generating wing. The analogy was false. directly backward with little lateral movement LIMITATIONS OF FOCUSING ON THE HAND when viewed from a frontal orientation. That Lift-force advocates have focused on the has always been a characteristic of most top hand as the propelling surface. Schleihauf swimmers since the early 1970s and in a few (1979) reported using a model hand, with no others before then. The focus on lift theory wrist or forearm, to measure simulated lift seems to have blinded many swimming forces. Despite finding that the hand was better scientists to not interpret data objectively. suited to developing lift when water flowed from Figure 6 (adapted from Counsilman 1977 the wrist down the back of the hand to the pp.150-151) illustrates Mark Spitz’ right arm fingers, lateral flow across the back of the hand during the propulsive phase of the crawl stroke. was adamantly considered to be the source of The reader can determine if any of the following swimming propulsion. anti-lift characteristics are evident in the However, in all swimming strokes, it has now movement sequence. been confirmed that the propulsive surface of a Figure 6 – Mark Spitz (1971): right-arm propulsive phase. swimmer’s arm includes the hand and forearm and the upper arm at some stages of its abduction and adduction. A swimmer’s oar-blade (propulsive surface) has increased dramatically in surface area over the past 20 years of swimming development in all competitive strokes. Rushall et al (1994) proposed that the forearm contributes more significantly to propulsion than does the hand. Since the forearm and upper arms are virtually cylindrical in shape, their ability to develop lift is negligible. Their contribution to propulsion must be through drag forces – not lift. Focusing on the hand and mystical (Bernoullian) lift has distracted coaches from attending to true propulsive capabilities in swimmers. Attention was placed on the path followed by the finger tips in a pull and presented as perfectly smooth movement loci in • The hand does not sweep outward and carton-like depictions of swimmers (see many inward to produce lateral movements that illustrations in Counsilman 1977). induce a lift force to be developed over the Tracking the finger tips is a false premise for back of the hand. considering important characteristics of a • The hand does not change pitch to any swimmer’s movements. Producing ideal cartons – significant degree to accommodate different many of which have no evidence-based origin – lift and drag force combinations. are mainly oversimplifications of irregular • The hand is not the sole source of movement patterns. Tracing finger tips and propulsion. producing cartoons have obscured the true Figure 6 shows predominantly backward nature of propulsive swimming movements for movements, with the various joints involved several decades. It is more productive to focus accommodating restrictions demanded by a on the orientation of the forearm and hand in human anatomy that is not suited to travel all competitive strokes – even Breaststroke – through water. Very little lateral component in given the developments in pulling patterns that the movement is evidenced if the centre of the have occurred over the past decade. forearm-hand propulsive surface is tracked. One could argue that what lateral movement

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occurs is caused by the outward and then REQUIREMENT FOR POWER inward rotation of the upper arm in the When a plane flies or a boat moves on shoulder joint during abduction and adduction. hydrofoils, the fluid that passes is set into Hay, Liu & Andrews (1993) commented on motion. Energy has passed from the vessel to the S-shaped path of a crawl stroke pull being the fluid. The energy comes from engines – or promoted as worthy of development and even thermals or gravity as with a sailplane. This exaggeration so that lift forces would be factor is not accommodated by the Bernoulli increased. They showed that when the arm was Principle. simulated to move directly backward with “The energy given to the air by the wing is respect to a swimmer’s reference frame (the proportional to the amount of air diverted down shoulder joint), the path of the hand in the times the vertical velocity squared of that external reference frame was more curved than diverted air. The power needed to lift the when actually swimming. This means that airplane is proportional to the load (or weight) swimmers manipulate their movements to times the vertical velocity of the air. If the speed somewhat straighten the path of hand of the plane is doubled, the amount of air movements. Rather than swimmers abducting diverted down doubles. Thus, to maintain a the arm to produce the outsweep and then constant lift, the angle of attack must be adducting the arm to produce the insweep, as reduced to give a vertical velocity that is half the commonly demonstrated by coaches, swimmers original. The power required for lift has been cut actually reduce the curvature in the arm in half. This shows that the power required for movements outward and inward by lift becomes less as the airplane’s speed concurrently rotating the body increases.” downward/inward and upward/outward. These However, reality requires more power to be features demonstrate that top swimmers move applied to go faster. More power than that to reduce lateral movements and present a required for lift alone is needed. The power that hand forearm surface that maximises drag force produces lift is termed induced power. Its production. Movement dynamics that would increase is proportional to (1/speed) of the promote minor lift forces are not performed. plane. Power is also required to overcome drag AIR & WATER DENSITY resistance off struts, sensors, etc., which is As a plane increases altitude, the density of called parasitic drag. Parasitic power to the air decreases, reducing the weight of the air overcome this drag increases as the speed that is diverted downward. Thus, any or all of cubed. At a cruising speed, parasitic power three things must happen to produce constant dominates. Increasing engine size does increase lift when increasing altitude. cruising speed but only marginally. Cruise 1. The load on the wing should be reduced – speeds will be affected more by aircraft design, for example, because as fuel is burned, particularly factors that reduce parasitic drag. the plane becomes lighter and can, SUMMARY OF LIFT FORCE MODIFIERS therefore, fly higher with the same 1. The Coanda Effect has to occur on the amount of power. upper wing surface. 2. The angle of attack is increased to divert 2. The amount of air diverted downward is more of the less dense air downward. determined by the relative velocity of the 3. The plane increases its velocity through fluid over the wing – the density of the the air. fluid – and size and shape of the wing. Water is approximately 1,000 times denser 3. The vertical velocity of the diverted fluid is than air. To produce appreciable forces, proportional to the relative velocity of the movements in water can be much slower than fluid over the wing and the angle of in air. To create lift forces, there would still need attack. to be some movement of the fluid across the 4. The lift force is proportional to the amount back of the hand to produce a Coanda Effect – if of fluid diverted times the vertical velocity that were possible. Water provides the best of the fluid. medium to develop drag forces rather than lift 5. The power needed for lift is proportional to forces. Wood (1977) showed that during the he lift times the vertical velocity of the crawl stroke propulsive phase, the hand slows fluid. down in relation to the water. Thus, during the 6. The shape of a wing needs to be modified productive phase of the stroke, the velocity of to adjust to changes in the relative the fluid relative to the propulsive surface velocity of the fluid – the angle of attack – diminishes – further reducing any possibility of and the power driving the wing. life force creation. These factors and relationships must be satisfied to produce significant lift forces. If they

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are to occur in sports, they must be fulfilled. moves forward relatively slowly because of the combined effect of Anderson and Eberhardt (2001) offered three these two small force components. examples of the application of their physical explanation of lift forces that are not accommodated by the Bernoulli Principle. They used an airplane as the object. • The plane’s speed is reduced. The physical view says that the amount of air diverted is reduced so the angle of attack is increased to compensate. The power needed for lift is also increases. The popular explanation (the Bernoulli Principle) cannot address this. • The load of the plane is increased. The The following is but one of an increasing physical view says that the amount of air number of investigations that show lift forces diverted is the same but the angle of (most probably erroneous lift forces) to be attack must be increased to give insignificant in swimming propulsion. There additional lift (a greater vertical velocity is still exist several theorists who have steadfastly produced). The power needed for lift also promoted a false theoretical model, mainly of has to be increased. Again, the popular crawl stroke swimming, that considers lift to be explanation cannot address this. the primary propulsive force. Sanders (1997a, • A plane flies upside down. The physical 1997b) measured hand lift and drag coefficients view has no problem with this. The plane for crawl stroke in a testing tank. The adjusts the angle of attack of the inverted coefficients were determined for the entire range wing to give the desired lift. The popular of possible pitch and sweepback angles, defined explanation implies that inverted flight is in accordance with the convention established impossible. by Schleihauf (1979). The physical explanation of lift forces offered The greatest forces were obtained when the by Anderson and Eberhardt is more plausible to pitch angle was close to 90 degrees to the flow. understand – more powerful – and able to At that orientation, the force was due almost account for phenomena associated with objects entirely to drag. Lift made its greatest moving through fluids that cannot be explained contribution to resultant force at pitch angles by the Bernoulli Principle. near 45 degrees. However, even at 45 degrees, REFLECTIONS FOR SWIMMING the contribution due to drag was as great as Most swimming coaches and scientists use that of lift at most sweepback angles. When the term lift force incorrectly. They calculate a considered in three dimensions it was found lift force when none could exist because of the that drag made a larger contribution to absence of the Coanda Effect. That is the propulsive force than lift in all parts of the pull. problem with applying a formula based on only During the most propulsive phase of the stroke, a partial understanding of the forces involved the pitch was 50-60 degrees. That pitch took with different anatomical shapes. The erroneous advantage of drag forces with a smaller lift force is more likely to be the sum of the contribution from lift. The fluid flow at this time direct force component of the asymmetrical drag was from the wrist to the fingers, a direction force and the direct/vertical component of the contrary to that depicted in most swimming reaction force between the hand and the fluid. texts (a foil generating lift forces from lateral Those forces are illustrated in Figure 3 on an movements that produce a flow across the back inclined discus in a wind tunnel and again in of the hand (see Figure 3). (At most positions no Figure 7, which is a redrawing of Figure 4. This lift will occur, rather the vertical force writer does not know of any published paper component of the reaction force is confused that has analysed the forces on the hand with it and inappropriately labelled.) Sanders’ correctly, all seeming to use lift incorrectly. work implied that in crawl stroke, the hand Thus, when lift is used in referenced works does not function like an airfoil. The major here, it is done so with that reservation. proportion of propulsive force comes from drag Figure 7 force although an orthogonal force does make FORCES ACTING ON A SCULLING HAND some minor contribution. With the physical Since the hand is inclined and therefore asymmetrical, the drag interpretation of lift (Anderson & Eberhardt force will be distorted toward the lower edge of the hand. The vertical component of that drag force will contribute a small amount 2001), more real-world phenomena can be to forward progression. The colliding fluid produces a reaction validly described and supported by scientific force on the hand. The small vertical component of the reaction evidence. The inadequacies and restrictions force will contribute to forward progression. Thus, a swimmer

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imposed by the Bernoulli Principle, do not allow Swimming. Brussels, Belgium: Universite it to have any practical value for understanding Libre de Bruxelles (pp.59-71). the phenomena involved with flight (or more 6. Counsilman J.E. (Ed.) (1977). Competitive generally, the movement of objects in fluids). swimming manual for coaches and Lift is not an important force in swimming swimmers. Bloomington, IN: Counsilman. propulsion because of the following… 7. Hay J.G., Liu Q. & Andrews J.G. (1993). 1. A swimmer’s arm/hand movements do not The influence of body roll on hand path in fulfil the physical requirements for the Freestyle swimming: A computer development of a lift force. The use of the simulation study. Journal of Applied term is usually erroneous. Biomechanics, 9, 227-237. 2. The shape of a swimmer’s hands, and lower 8. Hinrich T. (October 1995). Letters to the and upper arm, do not facilitate the Coanda editor. American Swimming, 14-16. Effect and are not conducive to developing 9. Maglischo E.W. (1982). Swimming Faster. any substantial lift forces. Mountain View, CA: Mayfield. 3. The theoretical basis of lift forces in 10. Payton C.J. & Mullineaux D.R. (1996). swimming, the Bernoulli Principle, is too Effect of body roll on hand velocity in simplistic to explain lift forces as existing in Freestyle swimming. In J.P. Troup, A.P. movement patterns of champion swimmers. Hollander, D. Strasse, S.W. Trappe, J.M. 4. Better forms of research over the past two Cappaert & T.A. Trappe (Eds.), decades have objectively shown lift force Biomechanics and medicine in swimming always being minor to drag force in the total VII (pp.59-63). London: E & FN Spon. propulsive phase of swimming strokes. 11. Payton C.J., Hay J.G. & Mullineaux D.R. It is hoped that swimming coaches and (1997). The effect of body roll on hand theorists will dispense with the consideration of speed and hand path in the front crawl – lift forces and adhere to the characteristics of a simulation study. Journal of Applied champion swimmers’ movement patterns during Biomechanics, 13, 300-315. the propulsive phase of their strokes. Coaches 12. Rushall B.S., Holt L.E., Sprigings E.J. & should employ evidence-based understandings Cappeart J.M. (1994). A re-evaluation of of the production of both drag and lift forces. If the forces in swimming. Journal of lift forces are to be considered in swimming, Swimming Research, 10, 6-30. they have to accommodate the physical features 13. Sanders R.H. (1997a). Extending the of force production discussed above, something ‘Schleihauf’ model for estimating forces which they cannot do. The Bernoulli Principle produced by a swimmer’s hand. In B.O. cannot adequately account for lift forces in the Eriksson & L. Gullstrand (Eds.), real world. It is even further removed from Proceedings of the XII FINA World applicability in swimming. Congress on Sports Medicine (pp.421- References: 428). Goteborg, Sweden: Chalmers 1. Anderson D. & Eberhardt S. (2000). Reproservice. Understanding flight. New York: McGraw- 14. Sanders R.H. (1997b). Hydrodynamic Hill Professional. characteristics of a swimmer’s hand with 2. Anderson D. & Eberhardt S. (2001). A adducted thumb: Implications for physical description of flight – technique. In B.O. Eriksson & L. aa.washington.edu/faculty/eberhardt/lift. Gullstrand (Eds.), Proceedings of the XII 3. Barthels K.M. (1982). Biomechanical FINA World Congress on Sports Medicine research in swimming: Past, present and (pp.429-434). Goteborg, Sweden: future. In J. Terauds (Ed.), Biomechanics Chalmers Reproservice. in sports: Proceedings of the International 15. Schleihauf R.E. (1977a). A biomechanical Symposium of Biomechanics in Sports. analysis of Freestyle aquatic skill. In J.E. Del Mar, CA: Research Center for Sports. Counsilman (Ed.). Competitive swimming 4. Counsilman J.E. (1970). The application manual for coaches and swimmers. of Bernoulli’s Principle to human Bloomington. IN: Counsilman (pp.232- propulsion in water. Bloomington, 240). Indiana: Indiana University Publications. 16. Schleihauf R.E. (1977b). A hydrodynamic 5. Counsilman J.E. (1971). The application analysis of Breaststroke pulling. In J.E. of Bernoulli’s Principle to human Counsilman (Ed.). Competitive swimming propulsion in water. In L. Lewillie & J. manual for coaches and swimmers. Clarys (Eds.), First International Bloomington. IN: Counsilman (pp.241- Symposium on Biomechanics of 247).

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17. Schleihauf R.E. (1979). A hydrodynamic anaerobic metabolism, lactic acid will have built analysis of swimming propulsion. In J. up in the muscles and will result in muscle Terauds & E.W. Bedingfield (Eds.). fatigue, which you will notice during the set. Also look at your time progression for each Swimming III (pp.70-109). Baltimore: 100. If you are using anaerobic metabolism, University Park Press. your 100 time will increase as lactic acid builds 18. Sprigings E.J. & Kohler J.A. (1990). The up in your muscles. Basically, the more closely choice between Bernoulli’s or Newton’s your recovery conforms to baseline result, the model in predicting dynamic lift. fitter you may be. Art Figur, M.D., Connecticut Masters International Journal of Sport Maximum heart rate is the maximum Biomechanics, 6, 235-245. number of times your heart can contract in a 19. Wood T.C. (1977). A fluid dynamic minute. This number is genetically determined analysis of the propulsive potential of the and does not reflect your level of fitness. Your hand and forearm in swimming. maximum heart rate does not determine how Unpublished master’s thesis, Dalhousie you perform in competition, it cannot be University, Canada. accurately predicted from a mathematical formula and it may not decline with age unless you are sedentary. Physicians and exercise physiologists have observed that a significant number of people undergoing stress tests get their heart rate higher than the maximum heart rate predicted by either formula. This information emphasises that the Health number is just an estimate. To determine your maximum heart rate, take a maximum heart rate test. This test typically Waves involves a graded treadmill test (gradually Tips for Improving Your Lifestyle increasing speed and slope) and can be combined with ventilatory threshold and (Reproduced from SWIM Magazine, Jul/Aug ‘02) anaerobic threshold testing to determine your anaerobic threshold heart rate. ASK DR. SWIM The fact that you are exceeding your Question: I have a question regarding the predicted maximum heart rate does not predict reported research findings about calculating risk of a serious heart event with exercise. It maximum heart rate. I am 42 years old, and my does serve to emphasise that the mathematical maximum heart rate theoretically should be 178 formulas to estimate maximum heart rate are beats per minute (bpm). According to the often- just that – estimates. quoted statistic, I should be hitting 60-80% of Jody Welborn, M.D. that target – a range of 107-142 bpm – when Oregon Masters exercising aerobically. However, during a normal Your maximal heart rate tends to decrease as 4,000-yard workout, I am consistently hitting you age. However, most of the data supporting 160-190 bpm. Am I putting myself at risk? Am I this claim have been obtained in a cross anaerobic? sectional manner. Thus, the results are a Maximum heart rate was established in the picture of what is rather than what should be. 1940s and 1950s before current technology was Cross sectional studies rely on variability in available. Usually when an individual achieved the population to identify trends in the data. By maximum workload, his/her heart rate was their nature, they compare apples to oranges. reproducible. However, there was great variation Within the population samples, there are big among individuals. The maximum heart rate for differences in physical fitness and general your age appears on a table, which is the health. average result of many subjects. Variation can Several studies have focused on older, be plus or minus 10-25 beats per minute. relatively active populations, and have reported The question, “Am I at risk?” is best similar declines in maximal heart rate. determined by a physician who would give you a Interestingly, the declines in heart rate were maximal stress test based on getting your heart matched by increases in heart volume. Your rate to 190 or higher, rather than a pre- maximal aerobic capacity does not necessarily determined protocol for your age. Data collected need to decline at the same pace as your from physiologists on the same individual reveal maximal heart rate. the maximum heart rate varies with activity: Unfortunately, there are measurable risks highest for running, next for cycling and slowest associated with intensive exercise. However, the for swimming. So, a stress test on the treadmill risks are very small for individuals who may only determine your maximum heart rate maintain high fitness levels. The benefits of while running. routine physical activity far outweigh the slight To determine if you are using anaerobic risks associated with catastrophic cardiac metabolism (meaning without oxygen); ask events during heavy exercise. yourself how your muscles feel in a set of fast Joel Stager, Ph.D., Indiana University Masters 100 repeats on short rest. If you are using

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hand behind the shoulder is entering at 12 o’clock. An entry just outside of the shoulder is entering at one o’clock. For a swimmer to change from an 11.30 entry to a one o’clock entry is a radical change

Swim in terms of perception – a 45° change in entry position. For a swimmer to make such an adjustment requires conscious effort and a for Fitness feeling of exaggerated change. Overstated cue Everything you ever wanted to know words such as enter wide or hands in at 2 By Scott Rabalais o’clock can be the appropriate mental message Reproduced from SWIM Magazine, Jul/Aug ‘02 that results in the desired physical change. STROKE MECHANICS Another example of the The Difference between Feel and Real difference between feel and During an instructional segment on The real is in the amplitude of Golf Channel, Butch Harmon, personal golf the dolphin kicks during coach for Tiger Woods, described a swing underwater kicking on fault that Tiger had corrected early in his Butterfly, Freestyle or pro career. Harmon explained that Tiger Backstroke. Swimmers can possessed the ability to rotate or spin his be trained to use small kicks hips extremely fast, which is desirable for to adjust their kicks to their generating power to send the ball great most effective size, primarily distances off the tee. However, his core within the cylinder created spin was so fast that his rotation was by the body mass. Perhaps actually ahead of his swing, which left the cue words of short and Tiger with directional problems on his quick would give the drives. swimmers the input to In order to synchronise his rotation and change from large, sweeping, his downswing, Harmon suggested to Tiger less-propulsive kicks to that he think of rotating his body slowly. shorter, faster kicks. Actually, relative to other golfers, he was still A third example can occur during demonstrating his trademark fast rotation, but Breaststroke pull-downs. Often, swimmers will in Tiger’s mind the rotation seemed to be in rush through this underwater phase of slow motion. By drastically changing the Breaststroke, thinking that movement of any perception of his rotation, Tiger made the type is better than streamlining and gliding. To necessary change to improve his golf swing. use the pull-down effectively, swimmers may CHANGING PATTERNS need to use the cue words wait or glide. To a Quite likely, the reason why such a drastic swimmer who is accustomed to rushing the change in perception is required is because old pull-down, the pauses after the push-off and habits are established with thousands or even the underwater pull may feel like an eternity. millions of repetitions. VIDEO FEEDBACK A Masters swimmer who has trained an hour The camera does not lie. Use of a video per day, three days a week, for 10 years, will camera gives reliable feedback of your stroke take in the area of one million stroke cycles. changes. Ask your coach or another swimmer to With the stroke mechanics so firmly ingrained videotape your adjusted stroke to see if your in the psyche of the swimmer, any change to perceptions match your actual changes. If not, such a pattern will be resisted by the brain. But change your cue words until you achieve the through the repetition of improved stroke desired effect. mechanics, the old will make way for the new. Even the most minute stroke changes can STROKE ADJUSTMENTS take a while to become second nature. On a perceptual level, exaggeration is useful Fortunately, it shouldn’t take another one in making stroke adjustments. A typical stroke million strokes to establish a new mental flaw in Backstroke appears as a swimmer pattern and an improved stroke! With continued places the hands directly above the head at awareness, practice and analysis, your new entry, typically referred to as crossover. habit will replace the old habit within a few An analogy used to describe this is a weeks or months. swimmer placing the left hand in the water at Understanding the difference between feel 11.30 (hour hand on a clock). A swimmer and real has made Tiger better off the tees and extending the arm on entry and placing the will make you better off the blocks!

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Reproduced from SWIM Magazine, May/Jun ‘02 Body Position… should the body be positioned on its side, its front or a combination THE UNDERWATER PHASE of both during the underwater phase? It has Stay Under or Start Swimming? been shown that kicking laterally off the walls At the recent USA Swimming Spring may be slightly faster than kicking vertically. Nationals, the top two finishers in the Men’s Number of Kicks… top-level swimmers may 100m Freestyle, Jason Lezak and Scott Tucker, take 10 dolphin kicks off the wall but this is both of Irvine Novaquatics, spent little time after training the technique sufficiently, along underwater after the start and 50m turn. In with effectively developing the strength and fact, they spent less time underwater than speed in the kick. Masters swimmers should anyone else in the field. determine the effectiveness of their chosen kick However, at the Women’s NCAA Division I and compare that with their initial swimming Championships, superstar Natalie Coughlin, speed to determine the optimal breakout point. who set American records in Freestyle, Size of the Kicks… generally, faster kicks of Backstroke and Butterfly, typically dolphin’d smaller amplitude help to minimise the forward- underwater near the maximum 15 metres on moving surface area. Keep the body in a tight each 25-yard length. cylinder while kicking and allow the kicking So what is best? Stay under and kick or pop action to venture just slightly outside of the up and swim? surface area of the upper body. Dolphining in There are several factors that determine what this manner is different than dolphining during type of action a swimmer should use during the a Butterfly stroke and should be trained as underwater phase of each length. While several such. general principles apply, variables relating to Timing of the Kick… since maximum speed individual traits and abilities also play a role. is obtained at the push-off, any immediate Consider these factors in a Freestyle race that kicking, or enlarging of the surface area, can affect one’s ability to find speed off the walls. create additional resistive forces. Most elite Strength of Push-off… obviously, a strong swimmers will pause ever so briefly off the wall push-off will generate a burst of speed at the before beginning a kicking action. outset of the length. Other than the start, a Timing of the Stroke… just as important as swimmer is usually moving at a faster velocity the timing of the kick is the timing of the first at the push-off than at any other time in the Freestyle stroke. Taken too early, the swimmer race. Though all swimmers will decelerate from is ploughing forward underwater and will likely this initial burst of speed, the key factor catch water on the stroke’s recovery. Taken too becomes the amount and rate of deceleration in late and the swimmer risks losing speed due to the transition from push-off to kicking and surface pull. kicking to swimming. Length of the Race… the demands of a Streamlining… the faster a swimmer moves specific race should be taken into account. For off the wall, the greater are the resistive forces a 50-yard race, during which the aerobic working against the swimmer. Streamlining demands are relatively low, an effective dolphin plays a critical role in reducing these resistive kicker may spend over half of the race forces and helping to reduce the rate of underwater. However, in a 1,650-yard race, deceleration. holding one’s breath underwater for long Depth… near the surface, the swimmer will periods may be very demanding and ineffective. encounter surface friction and turbulence. If a swimmer plunges too deeply off the turn, then Some of these factors can be measured fairly the swimmer is likely to climb to the surface accurately with a stopwatch or a trained eye to just before the first stroke. Optimal depth – in determine which suits a swimmer in a part – should be determined by how long and particular situation. More than likely, many how effectively a swimmer kicks off the wall. decisions will be made by the feel of the Type of Kick… particularly during Sprint swimmer – such as how deep to push off – what Freestyle events, dolphin kicking underwater off body position to use – when to start kicking – starts and turns is growing in popularity. A how long to use the kick – and when to take the Masters swimmer would be wise to determine first stroke. whether his or her underwater dolphin or flutter Keep in mind that many of the skills used kick is faster off a push-off. A few 8-yard time during a push-off can be developed and trials using these two kicks alternately should improved with practice. provide relevant data to help determine which is more effective.

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Duke Kahanamoku within the year, he was arguably the most recognisable athlete in the world. PASSING THE CROWN Kahanamoku would have been in prime condition for the 1916 Berlin Olympics, but By P.H. Mullen Reproduced from Swimming World and Junior World War I caused their cancellation. Four Swimmer, August 2002 years later, when it came time to qualify for the 1920 Antwerp Games, some journalists Seventy-eight years ago, two swimming legends raced in the finals of the 1924 Paris Olympics. It suggested it was folly for a 30-year-old man to was the sunset of one champion’s career and the dream of such glory. But Kahanamoku had proved them wrong by drawn of the other’s Duke Kahanamoku stood poolside with four making the 100 metre Freestyle, the 4x200 other finalists and prepared for the finals of Freestyle Relay – and the water polo team. In the 100 metre Freestyle in the 1924 Paris Antwerp, the “pool” was a dirty, Olympics. He was the event’s two-time unheated canal. The air was bitterly cold, and there were no defending champion and acknowledged “World’s Greatest Swimmer”. showers. Nevertheless, he won Surely Kahanamoku knew he could not win the 100 metre Freestyle with a world record that was two this race. But if he felt any sadness or regret, he hid it – as he hid most feelings. The world seconds faster than his had watched him win gracefully for a Olympic swim eight years earlier. He also captured a generation; now it would see that same grace in defeat. relay gold, and his water polo Duke was the sport’s ancient veteran, a team finished fourth. That he fell asleep behind the bleachers nearly 34-year-old man competing in a universe dominated by young warriors. Earlier during the relay finals and nearly missed his anchor leg in the week, he struggled to advance even only added to his enormous beyond the preliminaries, causing the New York Times to note curtly, “The Hawaiian legend. Kahanamoku exited the appeared to have slowed up greatly since his last appearance in Europe.” 1920 Antwerp Olympics a It’s the nature of sports that the end of a certified global star. Afterward, the US team gave exhibition champion’s career is always more closely watched than its beginning. On this July races in 26 cities, and he had afternoon 78 years ago, cool weather brought to be assigned a bodyguard to keep the women at bay. In out the crowds. More than 12,000 fans – by far the largest audience to attend the Olympic Paris, police were needed to break up a mob of fans. swimming competition – arrived early to jostle Between his first Olympics and and push for a view of Les Tourelles pool. Everyone wanted to see this race. the Antwerp Games eight years later, he had devoted much of They used to come to see Kahanamoku win. Today they had come to see him lose. his energy promoting his first Thirteen years earlier, in 1911, the giant love, surfing. Now in the post- war glow that was the Roaring Hawaiian began his swimming career at age 21. The first time he competed – in an AAU- 20’s, an ever-growing legion of sanctioned meet in the Honolulu Harbour – he Kahanamoku protégés all over the world were running set a world record. Later the same afternoon, he equalled another world record. The headlong into waves with homemade surfboards. sceptical sporting world refused to believe the By the 1924 Paris Olympics, Kahanamoku news. But months later, Kahanamoku barnstormed was the most enduring hero in US amateur sports. Yes, he was tired of competing and across the United States, setting world records seemingly every time he got wet. The tour ready to try other things. But he was also bigger culminated with an Olympic gold medal in the than life, a living legend who, at age 33, could swim faster than he had at 21. A man like that 100 metre Freestyle at the 1912 Stockholm Games. is incredibly difficult to race against. Kahanamoku was exotic and beautiful. His The 1924 Paris Olympics were a celebration full of gaiety and popular interest (“Chariots of background was intriguing and his name was instantly recognisable. The cheerful swimmer Fire” was based on this Olympiad). World War I was the most popular Olympian in Sweden, and was long over, economic revitalisation was

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gaining momentum, and there was energy in The men’s 100 metre Freestyle was the last the air, a quickening, a kind of expansive individual event of the meet. The finalists wore optimism that held Paris and all of Europe. one-piece bathing suits. There were no goggles The US Olympic team steamed across the … reliable ones wouldn’t be invented for Atlantic on a 10-day journey. As with previous decades. Nor were there starting blocks. Olympic voyages, swimmers trained en route by As Kahanamoku calmly readied himself, it’s tying ropes around their waists and swimming safe to say most spectators didn’t notice him. in place in a saltwater-filled canvas tank. The They were instead watching the nervous rookie ship’s deck had a 100-yard straightway track at his side. He was called the “Prince of Waves” for the runners. Fencers and boxers practiced and he was heir apparent to Kahanamoku’s as the ocean swells added a degree of difficulty crown of “World’s Greatest Swimmer”. But at to their aim. The ship’s only reported mishap the moment, he was clearly flustered. came when a coxswain was hit in the neck (but Johnny Weissmuller, 20, was the only not badly wounded) by a bullet ricocheting off a person on deck with the body and size that modern pentathlete’s target. could match Kahanamoku’s. The lad was an This was the first truly modern Games, and Adonis, and with rakish good looks and a devil- journalists from around the world were in may-care smile, he seemed to hold the world by attendance. A record 45 countries were to a string. Already, the Chicago Freestyler owned compete (versus 29 in 1920). Nonetheless, on 20 of the unprecedented 67 world records he the US ocean liner, Yale’s eight-man Olympic would set during his career. crew team was nowhere to be seen. They would No one could match his range from sprinting show up later ... after having won their annual to middle distance. Although he was not show-down race with Harvard, a competition swimming Backstroke in the Olympics, he had that at the time was more important than the set world records in the discipline. Olympic Games. (The Elis would win gold in Kahanamoku may have owned three Olympic Paris.) gold medals and enjoyed the stature of The US contingent was greeted by thousands dominating a sport for a generation ... but on of spectators when it arrived in France. “Paris paper, Weissmuller was better. The kid was Wildly Cheers US Team on Arrival,” blared the electric. From the Games’ first day, he was the New York Times headline. As the 300-member most popular athlete of the Games – just as the US delegation travelled in 70 automobiles to its Hawaiian had been in Stockholm 12 years lodgings, villagers lined the streets to wave and earlier. applaud. Many wore American flags in straw It had been a good year for Weissmuller. In hats and American patches over their hearts. April, a week after he broke several of his own They knew who helped them win World War I. records with ease at US nationals, all nagging But despite the festive happenings, the US questions and rumours about his nationality swimming team – acknowledged as the greatest suddenly resolved themselves, thanks to several collection of talent ever assembled to that point high-level politicians in Washington. – was having a difficult time. In the midst, of Weissmuller was a true-blue American, they June’s Olympic Trials in Indianapolis, team announced, one who’d been born in the great officials received a terse telegram from New York United States of America and raised on apple stating that … due to lack of funds the size of pie and democracy. He was emphatically not – the men’s US Olympic swimming team was as some rumour mongers suggested – an reduced from 36 members to 24. It was a Austrian who moved to the United States as a stinging blow to morale. Then in France, child. swimmers were housed with the other US (Only years later would it be confirmed that athletes, despite the fact the lodgings were an Weissmuller had indeed been born in what was astounding distance from the swimming then Austria-Hungary [today Romania]. He was complex. Daily bus trips to the pool required not an American citizen and therefore, several hours over roads so rough that at least technically ineligible for the US Olympic team. one US swimmer, Gertrude Ederle, suffered The powerbrokers likely knew this ... but what muscle spasms from the bumpy journey. Before kind of American patriot would disqualify his the competition began, the frustrated team country’s best swimmer?) moved to closer quarters. At June’s US Olympic Trials, Weissmuller The troubles disappeared once the racing and Kahanamoku raced for the first time. Using began. The US team utterly dominated the the same powerful “flutter” kick that was the competition, winning gold in all but three events basis of Kahanamoku’s success, Weissmuller and sweeping first, second and third places in won the historic encounter. The moment was six races. largely overlooked, although the New York

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Times did note in passing that it was a close tourist magnet, it took advantage of his goodwill race. without providing meaningful compensation. In Biographers of Kahanamoku and the prime of his athletic career, Kahanamoku Weissmuller like to say their subjects never lost. would work as a governmental office boy, a That’s a small exaggeration for both. But until surveyor and a beach boy running errands for the race in Indianapolis, Kahanamoku had rich vacationers. never lost a meaningful competition. Later, he would be a janitor at Honolulu’s A month later in Paris, Weissmuller clearly city hall. Then he operated two Honolulu gas had the momentum in his favour as he stations until it became unbearable to have prepared for the 100 metre Freestyle finals. He tourists snap his photograph through the had already triumphed in the 400 metre windshield as he cleaned their glass. Freestyle with what the New York Times Money was always going to be a constant described as a “magnificent rush” on the last worry. During the day on Waikiki Beach, lap. It had been the best race of the meet; with Kahanamoku charmed dignitaries, CEOs, Weissmuller, a sprinter, trading the lead every vacationing heiresses and young scions. But at 100 metres with Sweden’s distance ace, Arne night, he couldn’t even afford to buy them Borg. dinner. To be a hero for those people, but not Kahanamoku and Weissmuller ... the two even their equal, must have been excruciating. winning titans stood side by side – the veteran His biographer, Joe Brennan, noted that in the sunset of a brilliant career and the rookie Kahanamoku seemed to exist with plurality of in the dawn of his. What made Weissmuller so an “outer” and “inner” life. On the outside, he nervous was that on his other side stood none delivered an image of island happiness and other than Kahanamoku’s younger brother, 21- contentment. But on the inside, he struggled to year-old Sam. Swimming did not then use lane reconcile his accomplishments with his poverty lines, and Weissmuller suddenly sensed the and inability to fit into the modern world. It was brothers might try to box him in. not until he became sheriff of Honolulu in 1934 How do crowns pass from one champion to that he would find a niche. The largely another? According to the biography, “Memories ceremonial job, which he held for 26 years, of Duke,” Kahanamoku looked at the young allowed him to act as the island’s unofficial man and said, “Johnny, good luck. The most ambassador and greeter. important thing in this race is to get the American But long before he was sheriff, back in the flag up there three times. Let’s do it.” early 1920s, Kahanamoku moved to Hollywood The three men turned their attention to the for a time. He would appear in about 30 movies flat, dull water of the unchlorinated Les through the late 1950s, always playing the Tourelles pool. The gun sounded, and race same forgettable, stereotyped character. If the began. script called for a dark-skinned man – For every action there is an equal reaction, preferably one without a shirt and without and Kahanamoku’s remarkable aquatic success speaking parts – Kahanamoku could land the was only matched by his difficulties on land. role. Late in life, he remarked to biographer Life offered no free rides for a native islander Brennan, “I played Polynesian chiefs, Aztec with limited skills and a ninth-grade education, chiefs, Indian chiefs … all kind of chiefs”. Was it even when he was one of the most popular said with humour, resignation or irony? personalities in the world. Being treated like Probably all three. royalty wherever he went probably made the Meanwhile Johnny Weissmuller’s Hollywood situation worse. career was going to take a distinctively different Strict Olympic rules against professionalism path. Weissmuller quit swimming in 1928 to prevented Kahanamoku from profiting from his become Tarzan and grew into one of the most sport; thus, he never earned a dollar swimming idolised movie stars of the era. or surfing. After becoming a star in 1912 and Yet while Kahanamoku’s life on land was touring the world, Kahanamoku returned to often difficult, life in the water always came Honolulu to become ... a meter reader. easy. The man lived for the ocean’s waves. In The colour of his skin, combined with his December 1914, he delivered a surfing inarticulateness (he spoke English and demonstration in Australia that included Hawaiian but was a man of few words), surfing on his head, stepping from one moving exacerbated his situation. In parts of the board to another, and surfing with a girl on his mainland United States, he couldn’t even be shoulders. It was enough to introduce the sport served in restaurants. The Hawaiian to an entire continent, and at the time, he government also limited him, for while it was received more press coverage in Australia than eager to leverage its favourite son’s fame as a did World War I.

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As the war grew, he toured the United States turned to the crowd and let the applause rain providing Red Cross lifesaving lessons and on the pool. The crown had passed. introducing surfing everywhere he could. This became a pattern for his life – wherever In 1965, Kahanamoku (1890-1968) and Kahanamoku travelled (usually for swimming), Weissmuller (1904-1984) were the first he brought surfing to the people. If he was not individuals elected into the International the world’s best surfer, he was very close. He Swimming Hall Fame. Ninety years ago, P.H. rode the waves until poor health in his last Mullen’s grandmother and Johnny Weissmuller years made it impossible. learned to swim together in Pennsylvania. Read And while the 1924 Paris Olympics were the his acclaimed swimming book, “Gold in the last time Kahanamoku raced in the Olympic Water.” Visit www.goldinthewater.com. finals, he continued to swim faster and faster. His improvement was completely illogical. In 1928, he planned to compete in the US Olympic Trials, but was side-lined by illness. In 1930, he was 40 years old when he inaugurated a meet at the 100-metre Waikiki War Memorial MATADOR Natatorium by swimming the 100 metre Freestyle in his fastest time (59.8). He did it PROFESSIONAL without the accelerating benefit of a turn. Two years later, the Hawaiian failed to qualify for the SPORT TIMER 1932 Los Angeles Olympics in swimming but made the US water polo team as an alternate, STOPWATCH and the team captured bronze. No swimmer before or since has been so successful, for so long. Weissmuller, for example, was 14 years younger than Kahanamoku, and by 1932 he had been retired for four years. Afterward, Duke Kahanamoku never talked much about the 1924 Paris race. But then again, neither did Weissmuller. From the first strokes, it was apparent the rookie possessed a strength no one could match. Weissmuller pulled into the lead. The crowd roared in approval while the other four men fought for second place. No one would ever accuse Johnny Weissmuller of lacking confidence. But on this day, even as his lead grew greater, on nearly every breath he looked $60.50 over his shoulder for the competition. It was as if a part of him refused to recognise he was outswimming Kahanamoku. + $11 P&H Meanwhile the Hawaiian was in a dogfight. He had barely survived his preliminary and With Split and Lap Time Measurement semi final heats. He was nearly old enough to and Stroke/Frequency Measuring be the father of the other finalists, and his Functions. chances of medalling were slim. But he stayed even with his brother and with Borg, the Swede. This digital stopwatch features memory With 10 metres to go, an exhausted Borg fell off and stroke/frequency measuring the pace. functions. Still looking over his shoulder, Weissmuller won by about three metres in 59.0. In the final In addition, the stopwatch is water- strokes, Duke somehow slipped ahead of Sam resistant … therefore, suitable for and touched second (1:01.4). aquatic sports or use in rainy weather. At the pool’s edge, Weissmuller and Kahanamoku congratulated each other. Sam was there, too. Everyone was smiling. They

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THE NEWCOMERS IN THE ELITE CLUB By Camillo Cametti FINA Press Commission Chairman 2003 seems to be a promising year for some young swimmers who already made history along with the familiar stars

Reproduced from January 2003 No.1 Swimming is always regenerating itself. In spite of being the only non Olympic Games and non World Championships year of the current quadrennium, 2002 has offered a copious flow Mustapha Larfaoui of world records, as it has become customary in President of the Fédération the most recent years. Internationale de Natation (FINA) This was made possible by several high profile international meets staged in the past year, both long and short course. In long course During a large number of years, FINA only competition, the European Championships, the issued a publication mainly meant to the Commonwealth Games, the Pan-Pacific National Federations and officials. The Championships and the Asian Games attracted distribution of this publication, elaborated all the world’s leading swimmers. Some few under the direction of the FINA Honorary others have opted for a semi sabbatical year, as Secretary, remained at an internal level. Since the Dutch super star Inge de Bruijn, or have the end of the 80’s, we constantly tried to considered retirement, as the American king of enhance and diversify our information policy. the individual medleys, Tom Dolan. In short Year after year, the publications of the course competition, the various World Cup Fédération Internationale de Natation were meets and the World Championships in Moscow issued in a larger number in order to better last April proved to be good opportunities for correspond to the FINA Family expectations. the top swimmers to exhibit their talents. In Since 1990 a colour quarterly magazine aimed addition, the major swimming powers’ national to a wider public was published. This magazine championships also contributed to the output of reached its objectives and I take this performances of excellence. opportunity to express my gratitude to all the Therefore, there is no wonder that even in an persons that contributed to its success. At the odd year like 2002 we were able to witness a same time, the monthly FINA News, edited in world record spree as well as a large number of Lausanne from November 1992, never ceased to top performances. provide more complete information to the FINA Overall, new world records were set in 34 National Federations and all those related with events … 12 long course (LC), 22 short course our activities. This booklet was followed by (SC). Men and women equally shared the merit three specialised bulletins named FINA Masters with six records each LC and 11 each SC. News, FINA Open Water Swimming Should we count repetitions the totals would be Newsletter and FINA Sports Medicine Review. higher. Unanimously, the FINA Bureau members In addition to the number of new world considered in our last meeting held in Punta del records another significant benchmark should Este (URU) that the time had come to gather be taken into account … the number of this magazine and these bulletins in a single performances that scored 1,000+ points – this publication. The development of the FINA figure may be considered the threshold of activities and the need for a more satisfactory excellence – according to the FINA point system. communicational policy for everyone are Taking into account just one performance per responsible for this step forward. I am swimmer and per event (without counting convinced that this initiative and this new repetition) over 100 performances were conception will satisfy our wide audience. The recorded. We have counted 109 of them … 63 first issue is in your hands. All the editorial (LC 34, SC 29) among men, 46 (LC 12, SC 34) team is waiting with impatience your among women. suggestions and your help in order the FINA Swimmers of all continents (besides Africa) Aquatics World can give the most precise and contributed to the setting of both the new world complete image of our activities worldwide. records and the performances of excellence. The The goal is set … to assure a strongest link state of health of world swimming is indeed very between all the members of the FINA Family, good. thus contributing for a better knowledge of the The United States of America and Australia numerous FINA facets and helping to the once more proved to be world leaders among the development of all our disciplines.

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swimming powers. Close behind comes improving career culminated, for the moment, Germany, ahead of the Asian major powers, with the three world records (SC) she set at East China and Japan. Many European countries Meadows (NY) during the second leg of the FINA also did well – Russia, Italy, Great Britain, World Cup 2002-2003. She started things off on Ukraine, Sweden, Hungary, the Netherlands … the first day by bettering the 100m Butterfly while in South America swimmers from World Record with a time of 56.34 (1,024 Argentina (namely Jose Meolans in the men’s points). On the second day she set world new competition and Georgina Bardach among the marks in the 100m Backstroke with an amazing women) challenged Brazil’s supremacy. In time of 56.71 (1,040 points) and the 100 Africa, the traditional superiority of South Africa Individual Medley, with an equally excellent was confirmed. However, as a note of novelty, time of 58.80 (1,032 points). Coughlin now Tunisia and Algeria also emerged with some leads the all-time rankings in the 100 new promising swimmers. Backstroke, both long and short course. In The biggest newsmaker was probably the short course she is on top also in the 200 prodigious 24-year-old German swimmer Backstroke, the 100 Butterfly and the 100 IM. Franziska van Almsick who last summer, at the Moreover, in long course, she is 2nd in both the European Championships, made a sensational 100 Freestyle and the 50 Backstroke, 5th in the comeback. In Berlin, in front of an enthusiastic 50 Butterfly and 6th in the 200 Backstroke. In friendly crowd – and, thanks to television and short course she is also 3rd in both the 50 the media, in front of the world – “Franzi” Backstroke and the 50 Butterfly. managed an incredible feat by conquering five Last season saw also the affirmation of 26- titles and by bettering the 200m Freestyle World year-old German swimmer Thomas Rupprath, Record she had set eight years earlier in 1994 who, together with Franziska van Almsick, led at the World Championships in Rome. She also Germany to victory in the European anchored her 4x100m Freestyle Relay Team to Championships. Rupprath emerged especially gold and a new World Record – thanks to a in short course where he set three world records great last leg. … in the 50 and 100m Backstroke, respectively Last year there were other successful with 23.23 for 1,025 points and 50.58 for 1,021 comebacks. Among them particularly relevant points. He also shared with Michael Phelps were those of two “veterans” – Jenny Thompson (USA) the long course 100m Butterfly best world (USA) and Jani Sievinen (FIN), and that of performance of the year, with 51.88 (1,010 Lenny Krayzelburg (USA). points), just 0.07 seconds away from the World THORPE & COUGHLIN Record. But the frontliners – as well as the major Admiration was raised by French “veteran” headliners – of 2002 were the formidable Ian Franck Esposito (30) who set the 200m Thorpe (Australia) and Natalie Coughlin (USA), Butterfly World Record with 1:50.73 (1,023 both 20. They provided the major highlights in points) last December in Antibes, France. terms of records beaten and quality A new name on the world record table was performances. Their designation as Swimmers that of 20-year-old Japanese Kosuke Kitajima of the Year was uncontroversial. who won the 200m Breaststroke at the Asian Thorpe, who is on top of the world since the Games with 2:09.97 (1,010 points), bettering World Championships 1998 in Perth, won 6 Mike Barrowman’s (USA) 10-year-old World golds and set a world record in the 400m Record. Freestyle with 3:40.08 for 1,026 FINA points at TEENAGERS the Commonwealth Games. Then he added five Among the teenagers who made the biggest more golds and a silver at the Pan-Pacific splashes in 2002, the most impressive was a Championships. 15-year-old American swimmer, Michael Phelps. Coughlin, instead, may be considered almost At the summer national championships he set a newcomer in the Elite Club ... indeed, she the 400 IM World Record with 4:11.09 (1,013 had a fantastic year. She won 5 golds at the US points). He also contributed to the world record Nationals in August – a feat only legendary set at the Pan-Pacs by the USA Medley Relay, Tracy Caulkins had accomplished. She swimming the third leg (Butterfly). He was also conquered the 100m Backstroke in 59.58 the best performer long course last year in the (1,019 points), the 200m Backstroke, the 100 200IM, with 1:58.68 (1,011 points, second and 200m Freestyle and the 100m Butterfly. performance all time) and, as mentioned earlier, Days later, at the Pan-Pacs, she confirmed in the 100 Butterfly, with 51.88, an American herself as one of the most talented and versatile record. swimmers in history by conquering four golds His compatriot Aaron Peirsol (19) also and two silvers. Her sensational and ever deserved the headlines for having established

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the 200m Backstroke World Record, in March, Among the young men noteworthy was 18- at the Spring Nationals, with 1:55.15 (1,025 year-old Russian Yuri Prilukov. A middle- points). He also leads the 100m world ranking, distance Freestyler, he won the 400, 800 and in 2002, with 54.01 (1,005 points). 1500m Freestyle titles at the SC European From Asia, besides Kitajima, other swimmers Championships as well as the 1500 title at the emerged with top performances. From Japan LC Europeans last summer. the best was 20-year-old Sachiko Yamada who Others to be remembered are two 16-year-old set the short course 800m Freestyle World swimmers … Breaststroker Mirna Jukic, of Record in 8:14.35 and also did well in the 400 Austria (originally from Croatia) winner of both Freestyle, both long and short course. the LC and SC European titles in the 200m and China proposed a relatively new breed of the SC world title on the same event; excellent swimmers, this time not only among Backstroker Stanislava Komarova, of Russia, women. The best was the well known, but just also won the LC course European title in the 17, Hui Qi. This tall and lean swimmer added a 200m and got a silver at the SC Europeans in sensational 200m Breaststroke short course the same event. world record to the one she set long course in From Africa deserving mention is 26-year-old 2001. In Shanghai, at the third leg of the Algerian Salim Iles who set a new African record current World Cup series, she swam the event in the 100m Freestyle with 49.00, breaking in 2:18.86 (1,023 points). In 2002 she proved Jonty Skinner’s 26-year-old mark … and 18- her versatility also by clocking the second best year-old Oussama Mellouli of Tunisia who won time in the 200IM, SC, with 2:08.28, just a 6 golds (all Freestyle and IM events) at the LC fraction of a second slower than Ukraine’s Yana African Championships. Klochkova, also one the main personalities of Finally, here are others to be mentioned, the past season, and the third best in the with apologies to those who have not been 400IM, long course. She also recorded the best mentioned in this article, as they were among time in the 200m Breaststroke, long course, the main protagonists of the past season. Let us with 2:23.74 (1,005 points) and was an obvious begin with Ed Moses (USA) who in January set protagonist at the Asian Games. the SC world records in the 100 and 200m Other Chinese female teenagers to be Breaststroke, with 57.47 and 2:03.17, worth remembered were Breaststroker Xuejuan Luo respectively 1,031 and 1,049 points! Lindsay and Nan Luo; Freestylers Yu Yang and Yanwei Benko, also from the USA, won the 200 Xu, and Backstrokers Shu Zhang (1986) and Freestyle SC world title in Moscow in a world Tianyi Zhang … the latter was born in 1990 and record time (1:54.04). Emma Igelstrom (SWE) therefore is just 12 years old. She swam who won the 50, 100m Breaststroke world titles sensational times for her age in short course, at in Moscow both in world record times, and both the World Cup meets she took part in. In collected numerous other laurels during the Shanghai she was second to Hui Qi in the season. Grant Hackett (AUS), who was 200IM, with 2:09.85, and to Klochkova in the formidable in both short and long course. 400IM, with 4:37.22. She won a bronze also in Among his numerous feats we remember his the 50m Backstroke, with 28.23. In Melbourne, 400 Freestyle world record, with 3:34.58. His Zhang won the 200 and 400IM (2:10.78, compatriot Leisel Jones (17 years old) was also 4:35.69), was second in the 50 Backstroke in evidence with her victories in the 100m and (28.19) and the 100IM (1:02.69). 200m Breaststroke at the Commonwealth Amazing performances were provided also by Games in Manchester. Yana Klochkova (UKR) 15-year-old boy Peng Wu (he was born in 1987). won a lot and also set a great SC world record He won three events at the Asian Games (LC) … back in January, in the 400IM, with 4:27.83. the 400IM in 4:15.38 (Asian record), the 200 NEWS…NEWS…NEWS…NEWS Butterfly in 1:56.63 (national record) and the AUSTRALIA… Australian Swimming has recently 200 Backstroke in 2:00.40. announced that the jewel in the domestic Europeans teenagers also made waves. The season swimming crown, the Telstra Australian No.1 among the youngsters was certainly the Championships, shall be held in Sydney for the 17-year-old versatile Hungarian Eva Risztov. next three years. Ian Thorpe was one of the After winning seven titles at her country’s seven sporting stars nominated for the American-International Athlete Trophy, a rare national championships, Risztov won 4 silver distinction for a foreigner. He was also named medals at the long course European World Swimmer of the Year for a record fourth Championships (400 and 800 Freestyle, 200 time by Swimming World magazine and Butterfly and 400IM) and three golds and a Australian Swimmer of the Year for a record silver at the SC European championships last fourth occasion. Thorpe, who burst on to the scene in 1997, first won this last award in 1999 December in the same events.

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and has since added Australian Swimming’s coaches, judges, referees, athletes, we must add highest award in 2000, 2001 and now 2002. special FINA operations such as international AUSTRIA… Mirna Jukic has been elected seminars or symposiums or the great first of Sportswoman of the Year before two skiers. It is the first time in Austrian history that a 2002, the FINA Water Polo School for Referees. swimmer has obtained such honour. Markus Bangkok (THA), Cairo (EGY), Fort Lauderdale Rogan took 3rd place after two skiers (USA), Sandetole (Florence) (ITA), Split (CRO), GERMANY… Comeback! Franziska van Almsick, Perth (AUS) have already been host cities of winner of five titles during the 2002 European such school. Swimming Championships has been designated German Sportswoman of the Year. NATIONAL RESPONSIBILITY INDIA… The swimming events of the 32nd Indian Since 1994 the FINA Development Program National Games at Hyderabad from December has progressed year after year. Since 1998, we 14-20, 2002 saw 15 national records bettered, can count an average of 60-80 operations per 11 of them by women, in the newly Swarnadhra year. 38 courses or clinics were organised in Pradesh Swimming Pool (informed by the 1994. This year 78 clinics took place (see tables) journalist Ram Murali Krishnan). Rehan Poncha collected five gold, three silver and one bronze and the FINA within a budget of more than medal. Among the women, Richa Mishra $US150,000 divided approximately between obliterated six national marks whereas Shikha swimming (36%), synchronised swimming Tandon was credited with three. Richa (27%), water polo (20%), diving (13%), open celebrated her birthday on December 18 with a water swimming (6%). new national record. NUMBER OF CLINICS RUSSIA… Stanislava Komarova (16), young 1994 1996 1998 2000 2002 specialist of Backstroke, and the European Swimming 16 22 30 28 29 Champion of 1500m Freestyle, Yuri Prilukov Synchro 9 4 10 11 19 (18) are the Russian Swimmers of 2002. Water polo 9 13 15 18 15 SOUTH AFRICA… Sarah Poewe, a double short- Diving 2 4 8 7 11 course world champion for South Africa in Others 2 1 1 2 4 2000, made her victorious debut for Germany in Total 38 44 64 66 the European Short Course Swimming Championships in Riesa. She won the 100m 1994 1996 1998 2000 2002 Breaststroke. Charlene Wittstock and Troyden Africa 4 4 17 11 5 Prinsloo were the December 2002 monthly America 19 22 23 24 30 swimmers of Swimming South Africa. Asia 6 9 17 19 23 UKRAINE… Ukrainian journalists elected Yana Europe 6 6 6 7 9 Klochkova as their Athlete of the Year (men and Oceania 2 3 1 5 11 women). Total 37 44 64 66 78 USA… Natalie Coughlin broke two American Under the authority and control of FINA, records in the 200y Freestyle and 200y these clinics are always organised under the Butterfly at the beginning of December 2002 at auspices of a national federation. This the Auburn Invitational in Auburn, Alabama. In the 200y Butterfly, Coughlin eliminated the federation welcome a majority of national oldest American record on the books, set by participants but also foreigners either of Mary T. Meagher on April 8, 1981. Coughlin has bordering countries or participants who speak now broken 33 American records in her career. the language of the host country. FINA DEVELOPMENT PROGRAM DEVELOPMENT POLICY: A PRIORITY Continental Organised Clinics allocated organisations 2002 2003 FOR ALL AASF (Asia) 23 25 By Jean-Louis Meuret OSA (Oceania) 11 8 FINA Press Commission Honorary Secretary LEN (Europe) 9 10 ASUA/UANA (America) 30 25 183 National Federations with the last ones CANA (Africa) 5 15 in instance to be recognised by the Executive 78 83 (Guiné Bissau and Lesotho) have to join the INTERNATIONAL OPERATIONS objectives of FINA. The first one of these goals – Special operations reinforce this program, for the most important – consists of the promotion example during last year… and encouragement of worldwide development • The traditional and biannual FINA World of the following disciplines … swimming, diving, Sports Medicine Congress held in Moscow, water polo, synchronised swimming, open water gathered delegates and prestigious lecturers swimming and the master’s movement. on the theme Sports Medicine in Aquatics Year after year, since 1986, a large FINA Sports in the XXIth Century Development Program has been growing. • 113 participants of 39 FINA Member Courses and Clinics were organised on the five Federations, a record, were present in continents with the help of continental Manchester (GBR) to the 5th FINA Swimming organisations and national federations. To these Officials Seminar; national or continental programs for officials,

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• A 1st FINA International Diving Judging Mustapha Larfaoui expressed his new concept Symposium was organised in Seville (ESP) to for the implementation on the FINA provide a forum and exchange of ideas for Development Program, as the actual system by judging international diving in a more organising a clinic of five-six days does not effective and unified way; 58 participants seem sufficient enough. A complement seems were present including 38 FINA List judges necessary. from 19 national federations and nine The President suggested hosting a World international diving coaches from eight Seminar in the International Olympic Academy countries in Olympia (GRE). Each National Federation will • A FINA Word Synchronised Swimming send a representative. These delegates will be Seminar in Dallas (USA) assembled 101 educated and formed as lecturers. They will go participants from 28 National Federations – back to their countries with the duty to conduct coaches, judges, evaluators, chief recorders similar seminars in their national languages and referees, etc. and in the maximum of swimming pools and • In 2001, in the Palau de Congresos de clubs. Catalunya, in Barcelona (ESP), more than A second proposal seems essential: to have 250 delegates from 176 FINA National coaches participating a few months in a specific Federations as well as representatives of country conducting long clinics and courses companies associated with aquatic sports, with a theoretical and especially practical the organising committees of future FINA matters. It is imperative that these international events were present at the first FINA World coaches work directly on the pool deck with Seminar on Sports Management, Media & local coaches and swimmers. Marketing; the success of this event was For the financial aspect, it seems justified followed this year by a similar Seminar in that FINA and some National Federations Africa, in Nairobi (KEN) concerned would share the support of each • In 2000, other first, a Seminar for Press operation. Officers was offered to help to improve the The FINA Development Commission is diffusion and exchange of information and a considering this project but other Masters Forum was organised at the recommendations and ideas that may come occasion of the Munich World from outside the Commission will be welcome Championships. and studied. GLOBAL PARTICIPATION FINA CLINICS ... WHERE IN 2003? A duty of FINA is to encourage the Swimming in Algeria, Argentine, Bahamas, participation of a maximum of National Bahrain, Bolivia, Burundi, Costa Rica, Cuba, Federations to the major FINA events. For the Dominica, Ecuador, El Salvador, Great Britain, first time in 2001, FINA granted each National Honduras, Iran, Ireland, Madagascar, Maldives, Federation two flight ticket and full board Mauritius, Morocco, Namibia, New Zealand, accommodation for two athletes to participate at Nicaragua, Papua New Guinea, Peru, the 9th FINA World Championships in Fukuoka. Philippines, Qatar, Saint Lucia, Senegal, This year, for the 10th FINA World Seychelles, Singapore, South Africa, Uganda, Championships, FINA, with the support of the Venezuela, Zambia, Zimbabwe Organising Committee Barcelona 2003, will Open Water Swimming in Chile, South provide four flight tickets for a minimum of Africa three athletes and one official and 1,000 beds, “There is a very large gulf between the high performance full board accommodation, for a maximum athlete who stands on the podium to receive his gold medal period of 15 days from 13th to 27th July 2003. and the school child emulating him on a tarmac yard in the back street of a city or on the sands of a desert, However, The distribution will be based on the National it is our ideal that from the most difficult beginnings it Federations’ participation, by disciplines, at the should be possible for everyone to eventually reach world World Championships – Fukuoka 2001. high competition standards, although naturally it is only a EDUCATIONAL MATERIAL small fraction who will stand on the Olympic stadium” said This material includes videos of World in 1973 Lord Killanin, President of the IOC from 1972 to Championships and Olympic Games, and 1980. various and numerous publications (Handbook, (Extract of the Olympic Solidarity publication “Olympic scholarships for athletes”). technical documents, records lists, updates of DON’T FORGET THE OLYMPIC SOLIDARITY’S norms and regulations and illustrated OPPORTUNITIES brochures). Thanks to the Olympic Solidarity, a number A NEW CONCEPT of various other actions are organised. Many During the last FINA Bureau Meeting in opportunities are offered by this organisation. Punta del Este (URU), the FINA President, Its annual budget is more than US$50,000,000.

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The budget of the world programs included else is taking something, and if I don’t, I will be left behind.” approximately 29% for athletes and 30% for I find that using an example of a successful athlete who coaches. For athletes … a youth development fuels their performance with healthy nutrition is the key that convinces athletes to listen to my advice. I am sure that program, a team sports support grants and many of you are familiar with Natalie Coughlin, recent short Olympic scholarships. For coaches, the program course World Record holder in Women’s 100m Backstroke, includes technical courses, scholarships and 100m Butterfly and 100m Individual Medley. Recently on development of national coaching structure. an NBC television interview, she explained that one of the Unhappily a large number of FINA National keys to her success is healthy, balanced nutrition. Natalie Federations don’t use it (see table). It is is a perfect example of a highly successful athlete who important to insist on the necessity for each fuels her performance with sound, balanced nutrition. She National Federation to contact each year its takes this component of her training regimen very seriously ... and one cannot argue that she is very successful! National Olympic Committee to know the Because of the importance of this topic to aquatic athletes possibilities and to propose their projects. of all disciplines, we bring you an overview of Sports FINA/IOC-OLYMPIC SOLIDARITY DEVELOPMENT Nutrition and Nutritional Supplements in this first edition of PROGRAM 2002 the FINA Aquatics World. Number of courses by continent… In the following article, Dr. Gerrard, Professor of Sports (Libya, Rwanda, Seychelles, Sierra Leone, Medicine at the University of Otago in New Zealand and Africa 7 Swaziland, Uganda, Zimbabwe) member of the FINA Sports Medicine Committee, (Brazil, El Salvador, Honduras, Peru, Saint Americas 5 evaluates this phenomenon of nutritional supplements. The Vincent & the Grenadines) use and abuse of these are outlined, as well as the Asia 5 (Iran, Kazakhstan, Myanmar, Thailand, Viet Nam) dangers and risks. The latest revisions to the List of Oceania 2 (Fiji, Papua New Guinea) Banned Substances are reviewed. Professor Gerrard is OLYMPIC SCHOLARSHIPS FOR ATHLETES also a specialist in paediatric sports medicine. He “ATHENS 2004” concludes his article with Nutritional tips for the young Some promising athletes profited from athlete. Olympic Solidarity Scholarships to help them in Dr. Margo Mountjoy MD, CCFP, Dip Sport Med., Chairman their participation in the next Olympic Games. – FINA Sports Medicine Committee Therefore in Sydney, FINA was happy to see the Sports nutrition remains one of the hottest success of this project. In fact, during Sydney topics in contemporary sports medicine. 2000, 91 young swimmers obtained a Athletes spurred by anecdotal comment scholarship. 68 could be qualified for the frequently seek a competitive edge through the Games and seven won at least one medal. use of supplements. Indiscriminate iron is commonly consumed by elite performers at the Nutrition in aquatic sports whim of coach or parent without any regard for clinically proven need. Megadoses of vitamins FUELLING YOUNG ATHLETES are swallowed by voracious athletes on scant By Professor David Gerrard scientific evidence and even less clinical FINA Sports Medicine Committee justification. “Doctor, what can I take to make me faster?” In the United States last year, recreational “What can I take to make me stronger?” and competitive athletes spent nearly $1 billion “Can you give me something to improve my endurance?” These questions are very common questions that I hear on on products claiming to enhance endurance, a daily basis in my Sports Medicine practice. Athletes of all increase strength and improve physical calibres – from the young athlete to the Olympic level performance. And other Western countries have athlete – seem to be searching for something that will not been shielded from this phenomenon, in make them stronger, better, and faster. My experience part through use of the Internet where a simple from attending FINA events around the world is that this search for sports nutritionals or quest for a Magic Potion to enhance performance is a nutraceuticals, yields thousands of references. universal one! SUPPLEMENTS To be a successful athlete, you do not have to use a high- tech Sports Drink or Nutraceutical. To quote a Sports The ever-increasing popularity of sports Nutritionist… supplements is frequently borne of unsolicited “The foods you choose on a daily basis have a profound testimonials. Claims are usually impact on your health, your energy and your performance unsubstantiated by reputable scientific in sports. The better you fuel your body, the more energy investigation and the use of nutritional your muscles can store, the faster you recover and supplements has become so common that therefore the harder you can train. Your fuel determines athletes are made to feel off the pace if they are your athletic potential. Food is the foundation of your training!” not swallowing the latest ergogenic aid. Heidi Smith, Sport Dietician from “Eating for Energy – Promotional material from the pseudoscientific Nutrition for the Long Run”, 2002. literature fuels the desire to try anything from When I discuss sports nutrition with aquatic athletes, I often ginseng to bee venom, Echinacea to deer velvet hear this response … “Yes Doctor, but that just isn’t antler extract and bovine colostrum to creatine. enough! I need something more than just food – everyone

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Metabolic fuels such as carbohydrate, lactate alcohol, marijuana, local anaesthetics, and fat, have sound physiological and corticosteroids and beta-blockers are subject to biochemical basis. Dietary components such as certain restrictions. In addition, the practice of creatine, carnitine, and vitamins are linked to blood doping (autologous or homologous improved metabolism for which there is also transfusion of blood, red blood cells or related some research evidence. Products described as blood products) and the manipulation of urine natural steroids are linked to increased lean by physical, chemical or pharmacological body mass. They include protein-based methods are also banned practices. A recent supplements, amino acids, chromium, plant addition to the list of banned practices are gene sterols and various herbals for which the transfer techniques, recognised by many as a supportive evidence is scant. Finally there are sober portent of things to come. electrolyte replacement drinks considered to NUTRITION & THE YOUNG ATHLETE enhance recovery and for which there is strong Eating problems are well recognised in sport. supporting science. Young female athletes in sports such as The line between acceptable science and gymnastics, dance, diving and synchronised anecdotal report remains blurred. Few swimming are often anxious to conform to a randomised controlled studies support the use predetermined body image. Subjective judging of many supplements. Nutritionists and health is also common to these activities, enticing professionals continue the academic debate some competitors into a vicious cycle of whilst the athlete consumers continue to buy. disordered eating and excessive exercise Consumption of an over-the-counter dietary clinically described as anorexia athletica. supplement called Andro (androstenedione) has For the adolescent female there may also be been linked with a contaminant responsible for associated problems of menstrual dysfunction the presence of the banned anabolic steroid and altered bone mineral density. A bone stress nandrolone. IOC laboratories have reported over reaction or fatigue (stress) fracture is frequently 340 positive tests for nandrolone in the last few the first clinical pointer to the female athlete years. Supplements manufactured overseas are triad a syndrome of disordered eating, frequently not well labelled and subject to far menstrual dysfunction and osteopenia. less stringent drug regulations. The need to make weight, is the technical LIST OF BANNED DRUGS term used to describe the requirement of sports Every healthcare professional who deals with such as wrestling, boxing and some martial arts athletes has a responsibility to provide accurate for competitors to meet strict weight information on banned drugs to any inquiring classifications. Some competitors will restrict patient. This information is readily available food and fluid intake, a practice fraught with from the FINA and World Anti-Doping Agency several significant cardiovascular risks, (WADA) Websites. electrolyte imbalance, impaired temperature The use of performance enhancing drugs has regulation and altered renal function. Coaches become one of the most vexatious problems and advisors of young athletes must be very facing modern sport. Mixed messages are cautious about supporting any nutritional frequently sent to young, aspiring athletes who practice that compromises the health of the perceive a higher international use of drugs. athlete. This would clearly include the Some feel that the spread of illegal substances inappropriate use of diuretics. and the difficulties associated with their With the possible exception of iron detection threaten the future of organised supplements for menstruating, iron-deficient international sport. Athletes focused on rich female athletes and the consideration of financial and social gains are prime targets. oestrogen and calcium supplementation for WADA will eventually supersede the Medical those with reduced bone mineral density, Committee of the International Olympic nutritional supplements for young athletes are Committee as the body that publishes the not universally recommended. There is little definitive list of banned substances. The same scientific evidence for active young people to be body will accredit international laboratories that given nutritional supplements on the specious then become the only facilities permitted to opinion of well-meaning coaches or anxious report on the status of urine and or blood parents. Such advice should have a clinical samples from competitive athletes. basis and rest with medical and recognised The prohibited classes of substances are sports nutrition sources, not from the popular stimulants, narcotic analgesics, anabolic press. In aquatic sport we must share in the agents, diuretics, and peptide hormones responsibility to keep athletes, coaches and including human growth hormone (hGH) and parents well informed. erythropoietin. Other substances including If you have any questions or comments about anything that

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you read in the “FINA Sports Medicine Pages” of the FINA second 2002 meeting in Punta del Este (URU) Aquatics World, please direct your remarks to: from November 17-18. All members were FINA Sports Medicine Pages present with the exception of Lic. Javier Ostos FINA Aquatics World Mora, FINA Honorary Life President, and Abd el FINA Office Avenue de l’Avant Poste 4 Rahman Amin, excused. Please find below the 1005 Lausanne, Switzerland principal decisions… I am also keen to hear your suggestions and requests for OLYMPIC MATTERS topics for future articles. Your FINA Sports Medicine Program Committee is here to help you and your athletes keep Following the proposal made by the IOC healthy and injury-free! Olympic Program Commission to exclude WADA NEWS…WADA NEWS…WADA NEWS… Synchronised Swimming Team events from the • The Foundation Board of the World Anti- Olympic Program, President Larfaoui informed Doping Agency (WADA) approved the the Bureau that he met the IOC President and Agency’s 2003 budget of US$21 million, presented him a documentation prepared with which will include $4.5 million for research the assistance of the FINA Technical projects, $5 million for out-of-competition Synchronised Swimming Committee and testing and laboratory analyses, nearly National Federations. This report contains $400,000 for laboratory accreditation and information, arguments and statistics to more than $500,000 for educational support the continuation of this event in the programs. Financing will also be provided for Olympic program, thus reversing the Olympic other WADA programs, such as $300,000 for Program Commission’s proposal on this matter. the Independent Observer Program, Furthermore, FINA, as an IOC partner, $600,000 for the Athlete’s Passport Program, proposed the improvement of the FINA and $450,000 for the Athlete Outreach Competition Program in the Games by including Program, through which WADA Board 50m events in Backstroke, Breaststroke and members, staff and volunteers work directly Butterfly (in swimming) and a new discipline, with athletes at major international sporting the Open Water Swimming. events to address their questions and FINA COMPETITIONS & CONGRESSES concerns regarding doping. The budget is 10th FINA World Championships financed in equal measures by the Olympic Barcelona 2003 Movement and world governments. Competition Program • The WADA has announced the launch of an The Opening Ceremony will take place on the educational interactive program for athletes evening of 12th July 2003 and the first event will and trainers. Information, discussion forum start on 13th July. The Championships will end and an interactive game to be found at on 27th July 2003 with the swimming www.truegame.org. Through The True competition and closing ceremony. The first Game, an interactive multilingual game, week of the championships will be filled with players can enrol and test their knowledge of the diving, synchronised swimming and open doping issues. water swimming competitions, while the second • The French version of the International week will consist of the swimming program. The standards is now available on the WADA men and women water polo tournaments will be Internet Site at www.wada-ama.org. held during the duration of the competition. • WADA received almost 72 official comments 7th FINA World Swimming Championships on the second draft of the World Anti-Doping (25m) – Indianapolis 2004 Code. The third version will be presented at Presentation by the OC the World Conference on Doping in Sport, to The report to the Bureau included the be held on March 3-5, 2003, in Copenhagen priorities of the OC for the year 2003, such as (DEN). finalisation of the pool construction plan, international and domestic broadcasting plan. An operational plan to obtain the best possible athletes’ participation will be implemented with the help of the National Federations. The report included also venue operations and the

Reproduced from Vol. XXIX, No.13 marketing plan development. th 25th December 2002 11 FINA World Championships FINA Bureau Meeting Montreal 2005 Under the direction of the FINA President Following important changes occurred within Mustapha Larfaoui, the Bureau of the the Organising Committee, FINA expressed its Federation Internationale de Natation held its serious concern on this matter and requested

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an explanation and confirmation on the main Sports Medicine Review and The World of issues in relation to the organisation of the Swimming. The philosophy of this new project is Championships such as venues, business plan, to create a prestigious means for FINA to budget, and the new format of the Organising promote its disciplines and activities by Committee. These topics were explained during presenting Aquatics in a more consistent, the presentation made by the Organising interesting and useful way. Committee. In terms of format, it will be a 36-page colour 8th FINA World Swimming Championships magazine, which will be published in English, (25m) 2006 with a French translation for the FINA Negotiations are being carried out with the institutional information. All the subscriptions Thai Amateur Swimming Association and other previously established for the FINA publications potential bidders. The final decision on the will end on 31st December 2002 and all organiser of these Championships will be made interested in receiving the new magazine must in Barcelona in July 2003 with the occasion of address their request to the FINA Office in the 10th FINA World Championships. Lausanne. The subscription fee will be (by 10th FINA World Masters Championships issue): 5 US$ for Europe, 8 US$ for Africa, 2004 Americas and Asia, 10 US$ for Oceania. The 10th FINA World Masters Championships AWARDS in Riccione (ITA) will be held from 3-13 June The Bureau approved to award … Mr 2004. Humberto Troncoso (COL) with the FINA Gold FINA Extraordinary Congress 2003 Pin – Mr Eduardo Hernandez (ESP) and Mr Luis Considering that the implementation of the Cillero (ESP) with FINA Honour Plaque WADA Anti-Doping Code will imply changes on (Certificate of Merit). the FINA Doping Rules, will be called a FINA DEVELOPMENT Extraordinary Congress on doping rules to be The new concepts discussed by the Bureau held in Barcelona (ESP) on 11th July 2003. are… 15th FINA World Sports Medicine Congress 1. To host a World Seminar in Olympia (GRE), 2004 in which each National Federation will send To be organised in conjunction with the 7th a representative. The purpose of this FINA World Swimming Championships (25m) in Seminar is to educate, instruct and form Indianapolis (USA) on 11-12 October 2004. lecturers. The representatives then go back FINA General Congress & Technical to their countries and conduct similar Congresses 2005 seminars. A report following these seminars The Congresses will be organised with the will be done. occasion of the 11th FINA World Championships 2. To have coaches participating a few months in Montreal (CAN) on 13-15 July 2005. in a specific country conducting clinics with OPEN WATER SWIMMING a theoretical and especially practical The FINA Open Water Swimming Officials matters. Those coaches can work directly on List No.5, effective from 1st January 2003 until the pool deck with athletes and local 31st December 2006, was approved. coaches. SPORTS MEDICINE COMMITTEE FINA and each National Federation The request for adopting FINA Research concerned would share the financial support for Guidelines was approved as well as the this new strategy. recommendation for the FINA SMC to develop NATIONALITY CHANGES educational material and including Clinics on The Bureau approved the change of Sports Medicine as part of the FINA nationality for … Ms Sarah Poewe (from South Development Program. The SMC is to provide a Africa to Germany) – Mr Ted Bader (from list with names of possible lecturers and their Canada to Netherlands) – Mr Corney Swanepoel speciality and qualification. (from South Africa to New Zealand). DOPING FINA Handbook 2002-2005: Addendum The Bureau approved the WADA/IOC List of The Bureau approved the following prohibited classes and substances and amendments to the present rules… prohibited methods to be enforced by FINA from Swimming: World Records (Doping Control) 1st January 2003. DC 6.2 (adding): “Any swimmer establishing PRESS or breaking a World Record will be subject to The Bureau approved the launch of a new both blood and urine tests (see FINA Rules DC monthly magazine that will replace the existing 8.1, DC 8.3, DC 8.5 and DC 8.6). Urine samples periodical publications – FINA News, Open will be analysed in an IOC accredited laboratory Water Swimming Newsletter, Masters News, and must be tested for the presence of

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erythropoietin (rEPO), darbopoietin (dEPO) and 400m Freestyle – and David Denniston (USA) related substances. A positive urine test for first in the 100m and 200m Breaststroke. erythropoietin (rEPO), darbopoietin (dEPO) or In the women’s competition, Elka Graham related substances will be considered a Doping (AUS) won the 100m, 200m and 400m Freestyle Offence (DC 2.1) regardless of the results of any (with a World Cup Record of 1:55.12 on the blood sample. Blood samples will be analysed in 200m) and Emma Igelstrom left no chances to an IOC accredited laboratory, a mobile testing her opponents in the three distances of unit approved by FINA, or any other testing Breaststroke (50m, 100m and 200m). The facility approved by FINA.” Swedish swimmer is now the first in the overall (This rule shall be enforced from December 1, ranking, with 1013 points (her 200m 2002.) Breaststroke’s time of 2:19.85). Doping Control Rules – Appendix A & B WINNERS – MEN In accordance with FINA Rule DC 3.4 the 50m Freestyle P. v d Hoogenband (NED) 21.72 100m Freestyle P. v d Hoogenband (NED) 47.20 Bureau upon recommendation of the FINA 200m Freestyle G. Hackett (AUS) 1:42.48 Doping Control Review Board (DCRB), approved 400m Freestyle G. Hackett (AUS) 3:36.17 the new List of banned substances based on the 1500m Freestyle S. Penfold (AUS) 14:47.49 WADA/IOC List of Prohibited Substances and 50m Backstroke T. Rupprath (GER) 23.49 (WR) 100m Backstroke M. Welsh (AUS) 51.56 Methods. 200m Backstroke S. Parry (GBR) 1:54.31 EQUIPMENT 50m Breaststroke R. Sloudnov (RUS) 27.48 The Bureau, considering the IOC 100m Breaststroke D. Denniston (USA) 59.20 200m Breaststroke D. Denniston (USA) 2:07.53 Manufacturer Trademark Identification on 50m Butterfly T. Rupprath (GER) 23.21 Equipment and Clothing to be applied at the 100m Butterfly T. Rupprath (GER) 50.82 Games of the XXVIII Olympiad Athens 2004, 200m Butterfly S. Parry (GBR) 1:53.71 decided a temporary rule concerning the 100m IM R. v d Zant (AUS) 55.45 200m IM T. Rupprath (GER) 1:56.41 identification of the manufacturers subject to 400m IM B. Levaillant (FRA) 4:12.53 final approval by the FINA Congress… 1. To increase the identification of the WINNERS – WOMEN manufacturer from 16 square centimetres to 50m Freestyle T. Alshammar (SWE) 24.58 100m Freestyle E. Graham (AUS) 54.42 maximum 20 square centimetres. 200m Freestyle E. Graham (AUS) 1:55.12 (WCR) 2. Where one-piece body suits are used in 400m Freestyle E. Graham (AUS) 4:01.17 competition, one manufacturer’s trademark 800m Freestyle K-A. Payne (GBR) 8:23.58 shall be permitted above the waist and one 50m Backstroke G. Rooney (AUS) 28.04 100m Backstroke C. Wittstock (RSA) 1:00.32 below the waist, each in accordance with the 200m Backstroke S. Proud (GBR) 2:08.00 maximum size noted above. However, these 50m Breaststroke E. Igelstrom (SWE) 30.58 trademarks shall not be placed immediately 100m Breaststroke E. Igelstrom (SWE) 1:05.55 (WCR) 200m Breaststroke E. Igelstrom (SWE) 2:19.85 adjacent to each other. 50m Butterfly T. Alshammar (SWE) 26.38 NEXT BUREAU MEETING 100m Butterfly R. Komisarz (USA) 58.67 The next FINA Bureau Meeting will be held in 200m Butterfly F. Galvez (AUS) 2:08.62 Barcelona with the occasion of the 10th FINA 100m IM B. Hanson (AUS) 1:01.85 200m IM T. Zhang (CHN) 2:10.78 World Championships 2003. 400m IM T. Zhang (CHN) 4:35.69 FINA Swimming World Cup 2002/2003 4th Meeting – Melbourne (AUS) DOPING December 6-8, 2003 Please find below the new Appendix A and B Thomas Rupprath (GER) was the swimmer in of the FINA Doping Control Rules that will be evidence in Melbourne (AUS), while in the enforced from January 1, 2003. women’s events, the attention was divided APPENDIX A between Elka Graham (AUS) and Emma I. PROHIBITED SUBSTANCES – IN Igelstrom (SWE). COMPETITION (SEE DC 3.1) With four victories in the 50m Backstroke, The substances listed below are prohibited 50m Butterfly, 100m Butterfly and 200m by FINA in competition. This is not an Individual Medley, Rupprath also added one exhaustive list of prohibited substances but World Record in the preliminaries of the 100m includes relates substances, which are Backstroke (50.58) and two World Cup Records substances that are related to the respective in the 50m Backstroke (23.53 in the morning class by their pharmacological action, chemical session and 23.49 in the final). The other men’s structure, or both. highlights were Pieter van den Hoogenband A. STIMULANTS (NED) – wins in the 50m and 100m Freestyle – (a) Prohibited substances in class A.a include Grant Hackett (AUS) victories in the 200m and the following examples with both their L- and D- isomers.

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Amfepramone Methamphetamine Note: Codeine, Dextromethorphan, Amiphenazole Methoxyphenamine Dextropropoxyphene, Dihydrocodeine, Amphetamines Methylenedioxyamphetamine Bambuterol Methylenedioxymethamphetamine Diphenoxylate, Ethylmorphine, Pholcodine, Bromantan Methylephedrine ** Propoxyphene and Tramadol are permitted. Caffeine * Methylphenidate C. ANABOLIC AGENTS Carphedon Nikethamide Cathine ** Norfenfluramine Prohibited substances in class © include the Clobenzorex Parahydroxyamphetamine following examples… Cocaine Pemoline 1. Anabolic androgenic steroids and other Cropropamide Pentetrazol products Crotethamide Phendimetrazine Androstenediol Methandriol Ephedrine ** Phenmetrazine Androstenedione Methyltestosterone Etamivan Phentermine Bolasterone Mibolerone Etilamphetamine Phenylpropanolamine ** Boldenone Nandrolone Etilefrine Pholedrine Clostebol L9-norandrostenediol Fencamfamine Pipradol Danazol L9-norandrostenedione Fenetylline Prolintane Dehydrochlormethyltestosterone Norbolethone Fenfluramine Propylhexedrine Dehydroepiandrosterone (dhea) Norethandrolone Fenproporex Pseudoephedrine ** Dihydrotestosterone (dht) Oxandrolone Heptaminol Reproterol Drostanolone Oxymesterone Mefenorex Selegline Fenoterol Oxymetholone Mephentermine Strychnine Fluoxymesterone Reproterol Mesocarb Formebolone Salmeterol … and related substances Gestrinone Stanozolol * For caffeine the definition of a positive is a Mesterolone Testosterone * concentration in urine greater than 12 Metandienone Trenbolone micrograms per millilitre. Metenolone ** For Ephedrine and Methylephedrine, the … and related substances Evidence obtained from metabolic profiles definition of a positive is a concentration in and/or isotopic ratio measurements may be urine greater than 10 micrograms per millilitre. used to draw definitive conclusions. For Cathine, the definition of a positive is a * The presence of a Testosterone (T) to concentration in urine greater than 5 Epitestosterone (E) ratio greater than six (6) to micrograms per millilitre. For one (1) in the urine of a competitor constitutes Phenylpropanolamine and Pseudoephedrine, an offence unless there is evidence that this the definition of a positive is a concentration in ratio is due to a physiological or pathological urine greater than 25 micrograms per millilitre. condition – e.g. low Epitestosterone excretion, Note: All imidazole preparations are acceptable Androgen-producing tumour, or enzyme for topical use. Vasoconstrictors may be deficiencies. administered with local anaesthetic agents. In the case of a T/E greater than 6, and in Topical preparations – e.g. nasal, the absence of an isotope ratio measurement ophthalmological, rectal – of adrenaline are analysis establishing the presence of exogenous permitted. Bupropion, Synephrine and testosterone, or its metabolites, or establishing Phenylephrine are permitted. that the testosterone analysed is endogenous, it (b) Prohibited substances in class A.b include is mandatory that the relevant medical the following examples with both their L- authority conduct an investigation before the and D- isomers. Formoterol *** Salbutamol *** sample is declared positive. A full report will be Salmeterol *** Terbutaline *** written and will include a review of previous … and related substances tests, subsequent tests and any results of *** Permitted by inhaler only to prevent and/or endocrine investigations. In the event that treat asthma and exercise-induced asthma. Use previous tests are not available, the athlete must be declared on form at the time of any should be tested, on an unannounced basis, at testing, and verification of medical necessity least once per month for three months. The shall be required. Written notification by a results of these investigations should be respiratory or team physician that the athlete included in the report. Failure to cooperate in has asthma and/or exercise-induced asthma is the investigations will result in the initial necessary to the relevant medical authority. sample being declared positive. B. NARCOTICS 2. Other anabolic agents Prohibited substances in class (B) include Clenbuterol Salbutamol * the following examples… * For Salbutamol, a concentration in urine Buprenorphine Methadone greater than 1000 nanograms per millilitre of Dextromoramide Morphine non-sulphated Salbutamol constitutes a doping Diamorphine (heroin) Pentazocine Hydrocodone Pethidine violation. … and related substances D. DIURETICS

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Prohibited substances in class (D) include inconclusive, the relevant medical authority the following examples… shall conduct an investigation before the sample Acetazolamide Furosemide is declared positive. Amiloride Hydrochlorothiazide H. CANNABINOIDS Bendroflumethiazide Indapamide Marijuana Bumetanide Mannitol * Hashish Canrenone Mersalyl Chlortalidone Spironolactone A concentration in urine of 11 – nor – delta – Ethacrynic Acid Triamterene 9 - Tetrahydrocannabinol – 9 - Carboxylic Acid … and related substances (carboxy - THC) greater than 15 nanograms per * Prohibited by intravenous injection. millilitre constitutes doping. E. PEPTIDE NORMONES, MIMETICS AND I. LOCAL ANAETHETICS ANALOGUES Injectable local anaesthetics are permitted Prohibited substances in class (E) include under the following conditions… the following examples and their analogues and (a) Bupivacaine, Lidocaine, Mepivacaine, mimetics… 1. Chorionic Gonadotrophin (hCG-human chorionic Procaine and related substances can be gonadotrophin) prohibited in males only used but not Cocaine. Vasoconstrictor 2. Pituitary and Synthetic Gonadotrophins (LH) prohibited in agents may be used in conjunction with males only local anaesthetics. 3. Corticotrophins (ACTH, Tetracosactide) 4. Growth Hormone (hGH) (b) Only local or intra-articular injections 5. Insulin-like Growth Factor (IGF-1) … and all the respective may be administered. releasing factors and their analogues (c) Use (including diagnosis, dose, and route 6. Erythropoietin (EPO) 7. Insulin* of administration) must be declared on * Permitted only to treat athletes with certified insulin-dependent form at the time of testing and verification diabetes. of medical necessity shall be required. The term “insulin-dependent” is used here to J. GLUCOCORTICOSTEROIDS describe people with diabetes in whom insulin The systemic use of Glucocorticosteroids is treatment is required, in the judgement of a prohibited when administered orally, rectally, or suitably qualified physician. It will always be by intravenous or intramuscular injection. the case in Type 1 and sometimes in Type 2 Glucocorticosteroids may be taken by diabetes mellitus. Written certification of inhalation, anal, aural, dermatological, nasal insulin-dependent diabetes must be obtained and ophthalmological administration. Such use from an endocrinologist or team physician. must be declared on the form at the time of any The presence of an abnormal concentration testing and verification of medical necessity of an endogenous hormone in class (E) or its shall be required. diagnostic marker(s) in the urine of a competitor K. BETA-BLOCKERS constitutes an offence unless it has been proven Prohibited substances in class (K) include to be due to a physiological or pathological the following examples… condition. Acebutolol Labetalol F. AGENTS WITH ANTI-OESTROGENIC Alprenolol Levobunolol Atenolol Metipranolol ACTIVITY Betaxolol Metoprolol Aromatase inhibitors, clomiphene, cyclofenil, Bisoprolol Nadolol tamoxifen are prohibited only in males. Bunolol Oxprenolol G. MASKING AGENTS Carteolol Pindolol Carvedilol Propranolol Prohibited substances in class (G) include Celiprolol Sotalol the following examples… Esmolol Timolol Diuretics (see above) … and related substances Epitestosterone * All beta-blockers from the Martindale Probenecid Pharmacopoeia are now considered to be on the Hydroxyl Ethyl Starch Masking agents are prohibited. They are list of prohibited substances. products that have the potential to impair the II. PROHIBITED METHODS IN excretion of prohibited substances or to conceal COMPETITION (SEE DC 4.1) their presence in urine or other samples used in The following procedures are prohibited… doping control. A. Enhancement of Oxygen Transfer * The presence of a urinary concentration of (a) Blood doping. Blood doping is the Epitestosterone greater than 200ng/ml administration of autologous, homologous constitutes an anti-doping violation unless or heterologous blood or red blood cell there is evidence that it is due to a physiological products of any origin, other than for condition. Isotopic Ration Mass Spectrometry legitimate medical treatment. (IRMS) may be used to draw definitive (b) The administration of products that conclusions. If the results of the IRMS are enhance the uptake, transport or delivery

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of oxygen – e.g. modified haemoglobin that the testosterone analysed is endogenous, it products including but not limited to is mandatory that the relevant medical bovine and cross-linked haemoglobins, authority conduct an investigation before the microencapsulated haemoglobin products, sample is declared positive. A full report will be perfluorochemicals and RSR13. written and will include a review of previous B. Pharmacological, Chemical & Physical tests, subsequent tests and any results of Manipulation endocrine investigations. In the event that Pharmacological, chemical and physical previous tests are not available, the athlete manipulation is the use of substances and should be tested, on an unannounced basis, at methods, including masking agents (see above), least once per month for three months. The which alter, attempt to alter or may reasonably results of these investigations should be be expected to alter the integrity and validity of included in the report. Failure to cooperate in specimens collected in doping controls. These the investigations will result in the initial include, without limitation, catheterisation, sample being declared positive. urine substitution and/or tampering, inhibition 2. Other anabolic agents of renal excretion and alterations of testosterone Clenbuterol Salbutamol* and epitestosterone measurements. * For salbutamol, a concentration in urine C. Gene Doping greater than 1000 nanograms per millilitre of Gene or cell doping is defined as the non- non-sulphated salbutamol constitutes a doping therapeutic use of genes, genetic elements violation. and/or cells that have the capacity to enhance B. DIURETICS athletic performance. Prohibited substances in class (B) include APPENDIX B the following examples… I. SUBSTANCES & METHODS Acetazolamide Furosemide Amiloride Hydrochlorothiazide PROHIBITED – OUT OF COMPETITION Bendroflumethiazide Indapamide A. ANABOLIC AGENTS Bumetanide Mannitol* Prohibited substances in class (A) include Canrenone Mersalyl Chlortalidone Spironolactone the following examples… Ethacrynic Acid Triamterene 1. Anabolic androgenic steroids and other … and related substances products * Prohibited by intravenous injection. Androstenediol Methandriol C. PEPTIDE HORMONES, MIMETICS & Androstenedione Methyltestosterone Bolasterone Mibolerone ANALOGUES Boldenone Nandrolone Prohibited substances in class © include the Clostebol 19-norandrostenediol following examples and their analogues and Danazol 19-norandrostenedione mimetics… Dehydrochlormethyltestosterone Norbolethone Dehydroepiandrosterone (dhea) Norethandrolone 1. Chorionic Gonadotrophin (hCG-human Dihydrotestosterone (dht) Oxandrolone chorionic gonadotrophin) prohibited in Drostanolone Oxymesterone males only Fenoterol Oxymetholone 2. Pituitary and Synthetic Gonadotrophins (LH) Fluoxymesterone Reproterol Formebolone Salmeterol prohibited in males only Gestrinone Stanozolol 3. Corticotrophins (ACTH, Tetracosactide) Mesterolone Testosterone* 4. Growth Hormone (hGH) Metandienone Trenbolone Metenolone 5. Insulin-like Growth Factor (IGF-1) – and all … and related substances the respective releasing factors and their Evidence obtained from metabolic profiles analogues and/or isotopic ratio measurements may be 6. Erythropoietin (EPO) used to draw definitive conclusions. 7. Insulin* * The presence of a testosterone (T) to * Permitted only to treat athletes with epitestosterone (E) ratio greater than six (6) to certified insulin-dependent diabetes. one (1) in the urine of a competitor constitutes The term “insulin-dependent” is used here to an offence unless there is evidence that this describe people with diabetes in whom insulin ratio is due to a physiological or pathological treatment is required, in the judgement of a condition – e.g. low epitestosterone excretion, suitably qualified physician. It will always be androgen producing tumour, or enzyme the case in Type 1 and sometimes in Type 2 deficiencies. diabetes mellitus. Written certification of In the case of a T/E greater than 6, and in insulin-dependent diabetes must be obtained the absence of an isotope ratio measurement from an endocrinologist or team physician. analysis establishing the presence of exogenous The presence of an abnormal concentration testosterone or its metabolites or establishing of an endogenous hormone in class (C) or its

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diagnostic marker(s) in the urine of a competitor and/or cells that have the capacity to enhance constitutes an offence unless it has been proven athletic performance. to be due to a physiological or pathological SUMMARY OF URINARY CONCENTRATIONS condition. ABOVE WHICH A DOPING VIOLATION HAS D. AGENTS WITH ANTI-OESTROGENIC OCCURRED ACTIVITY Caffeine >12 micrograms/millilitre Aromatase Inhibitors, Clomiphene, Cyclofenil, Tamoxifen are Carboxy-THC >15 nanograms/millilitre prohibited only in males. Cathine > 5 micrograms/millilitre E. MASKING AGENTS Ephedrine > 10 micrograms/millilitre Epitestosterone > 200 nanograms/millilitre Prohibited substances in class (E) include Methylephedrine > 10 micrograms/millilitre the following examples… Morphine > 1 microgram/millilitre Diuretics (see above), Epitestosterone*, Probenecid, Hydroxyl 19-Norandrosterone > 2 nanograms/millilitre in males Ethyl Starch 19-Norandrosterone > 5 nanograms/millilitre in females Masking agents are prohibited. They are Phenylpropanolamine > 25 micrograms/millilitre Salbutamol > 1000 nanograms/millilitre products that have the potential to impair the (as an anabolic agent) excretion of prohibited substances or to conceal T/E ratio > 6 their presence in urine or other samples used in doping control. CAUTION * The presence of a urinary concentration of This is not an exhaustive list. Many substances that epitestosterone greater than 200ng/ml do not appear on this list are considered to be constitutes an anti-doping violation unless prohibited through the use of the term and related there is evidence that it is due to a physiological substances. Athletes must ensure that any medicine, supplement, over-the-counter preparation, condition. Isotopic ration mass spectrometry nutritional product or any other substance they use (IRMS) may be used to draw definitive does not contain any Prohibited Substance(s). conclusions. If the results of the IRMS are inconclusive, the relevant medical authority NATIONAL FEDERATIONS DOPING CONTROL PROGRAM shall conduct an investigation before the sample Fed. Athlete Prohibited Event Test Sanction substance date is declared positive. IRI Reza Ojagh Nandrolone Int. Champ. Feb 4 years II. PROHIBITED METHODS OUT OF ISSF 02 SIN Derek Eng Pseudoephedrine Commonwealth Mar Warning COMPETITION (SEE DC 4.1) Hao Lee WP Champ 02 GRE Petros Nandrolone Nat Swim Mar 4 years The following procedures are prohibited… Petropoulos Winter Champ 02 (starting on A. Enhance of Oxygen Transfer 2/11/02) (a) Blood doping. Blood doping is the PER Jose Cannabis 7th Juegos Aug Warning administration of autologous, homologous Langberg Sudamericanos 02

or heterologous blood or red blood cell OLYMPIC GAMES products of any origin, other than for August 13-29, 2004 – Athens (GRE) legitimate medical treatment. QUALIFYING PROCEDURE … Swimming (b) The administration of products that FINA “A” & “B” SWIMMING QUALIFYING enhance the uptake, transport or delivery TIME STANDARDS of oxygen – e.g. modified haemoglobin The swimming qualifying time standards products including but not limited to must be obtained at any of the competitions bovine and cross-linked haemoglobins, specified below held in the period from 1st April microencapsulated haemoglobin products, 2003 to 15th July 2004 (the deadline for perfluorochemicals, and RSR13. presenting the final entries for the Athens 2004 B. Pharmacological, Chemical & Physical Olympic Games is 21st July 2004). Manipulation th Pharmacological, chemical and physical • 10 FINA World Championships – manipulation is the use of substances and Barcelona 2003 methods, including masking agents (see above), • Continental Championships 2003 and which alter, attempt to alter or may reasonably 2004 be expected to alter the integrity and validity of • National Olympic Trials,, to be approved specimens collected in doping controls. These in advance by FINA include, without limitation, catheterisation, • International Competitions, to be urine substitution and/or tampering, inhibition approved in advance by FINA of renal excretion and alterations of testosterone Only swimming qualifying times achieved and epitestosterone measurements. at competitions approved by FINA can be C. Gene Doping accepted as entry times for the Athens 2004 Gene or cell doping is defined as the non- Olympic Games. therapeutic use of genes, genetic elements If a National Federation will organise a Qualifying Meet where the swimmers could

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Ian Thorpe (AUS) – 400m Freestyle achieve the FINA “A” and “B” Qualifying th Standard Times, it must inform the FINA Office 3:40.08 – 30 July – Manchester (GBR) Oleg Lisogor (UKR) – 50m Breaststroke in Lausanne (SUI) as soon as possible but no 27:18 – 2nd August – Berlin (GER) later than 31st December 2003. Michael Phelps (USA) – 400m Individual Medley th 10th FINA World Championships 4:11.09 – 15 August – Fort Lauderdale (USA) USA (Aaron Peirsol, Brendon Hansen, Michael Phelps, Jason July 13-27, 2003 – Barcelona (ESP) Lezak) – 4x100m Medley Relay LIST OF OFFICIALS … Swimming 3:33.48 – 29th August – Jokohama (JPN) ANG Lourenco Candido Lino Judge Kosuke Kitajima (JPN) – 200m Breaststroke CIV Kouassi Jean Boka Judge 2:09.97 – 2nd October – Busan (KOR) RSA Bird Daphne Judge WOMEN SEY Fanchette Paul Judge (Reserve) GER (Kathrin Meissner, Petra Dallmann, Sandra Volker, Franziska BRA Dinard Ruben Judge van Almsick) – 4x100m Freestyle Relay CAN Hogan Bill Judge th DOM Garrido Francisca Judge 3:36.00 – 29 July – Berlin (GER) Zoe Baker (GBR) – 50m Breaststroke PUR Rodriguez Mario Judge th VEN Guzman Gilberto Judge 30.57 – 30 July – Manchester (GBR) USA Saltzstein Michael J Judge A-K Kammerling (SWE) – 50m Butterfly th PAN Silvestri Frank Judge (Reserve) 25.57 – 30 July – Berlin (GER) CHN Yuling Zhao Judge F. van Almsick (GER) – 200m Freestyle IND Nanavati Virendra Judge 1:56.64 – 3rd August – Berlin (GER) KOR Kim Bong-Jo Judge Otylia Jedrzejczak (POL) – 200m Butterfly UZB Bugakov Grigoriy Judge 2:05.78 – 4th August – Berlin (GER) LIB Yamout Adel Judge (Reserve) Natalia Coughlin (USA) – 100m Backstroke ESP Rodriguez Jose Luiz Judge 59.58 – 13TH August – Fort Lauderdale (USA) ESP Casales Delia Judge SHORT COURSE (25M) ESP Gonzalez A. Manual Judge ESP Lopez Rosario Judge MEN Ed Moses (USA) – 200m Breaststroke GBR Adams Ann Judge th GER Belhustede Gerhard Judge 2:04.37 – 18 January – Paris (FRA) GRE Konstantinidou Endoxia Judge Ed Moses (USA) – 50m Breaststroke nd ISL G Johannsdottir Svanhvit Judge 26.28 – 22 January – Stockholm (SWE) ISR Bakalash Michael Judge Ed Moses (USA) – 200m Breaststroke RUS Erokhin Georguiy Judge 2:03.28 – 22nd January – Stockholm (SWE) SUI Ulrich Jorg Judge Ed Moses (USA) – 100m Breaststroke SVK Moravec Karol Judge 57.47 – 23rd January – Stockholm (SWE) SWE Nordlund Jan Judge Ed Moses (USA) – 200m Breaststroke ITA Dolfini Gianni Judge (Reserve) 2:03.17 – 26th January – Berlin (GER) AUS Hare Geoff Judge Geoff Huegill (AUS) – 50m Butterfly PNG Huckins Lesley Mary Judge 22.84 (eq.) – 22nd January – Stockholm (SWE) NZL Davidson Joanne Judge Geoff Huegill (AUS) – 50m Butterfly AUS Arrowsmith Lesley Judge (Reserve th Referees 22.74 – 26 January – Berlin (GER) Thomas Rupprath (GER) – 100m Butterfly CAN MacFarlane William Bill th UKR Vlaskov Andriy 50.10 – 27 January – Berlin (GER) AUS Blew Don Thomas Rupprath (GER) - * 50m Backstroke th SIN Sui Kut Woon 23.23 – 30 November – Goslar (GER) Starter Thomas Rupprath (GER) – * 100m Backstroke ESP Espinosa Jorge 50.58 – 8th December – Melbourne (AUS) AUS Lawless Peter Oleg Lisogor (UKR) – 50m Breaststroke Announcer 26.20 – 26th January – Berlin (GER) USA Fishback Price Aaron Peirsol (USA) – 200m Backstroke OPEN WATER SWIMMING 1:51.17 – 7th April – Moscow (RUS) AUS Bill Ford USA (Aaron Peirsol, David Denniston, Peter Marshall, Jason ARG Silvia Dallotto Lezak) – 4x100m Medley Relay CAN Christa Brueggemann 3:29.00 – 7th April – Moscow (RUS) EGY Magdi Farid Grant Hackett (AUS) – 400m Freestyle GBR David Harman 3:34.58 – 18th July – Sydney (AUS) GER Martin Schneck Matt Welsh (AUS) – 50m Backstroke HKG Ping Hang Szeto 23.31 – 2nd September – Melbourne (AUS) ITA Adriana Angeli AUS (Matt Welsh, Jim Piper, Geoff Huegill, Ashley Callus) – NZL John West 4x100m Medley Relay SUI Jacobi Andras th ESP Manual Arias 3:28.12 – 4 September – Melbourne (AUS) Franck Esposito (FRA) – * 200m Butterfly ESP Dolores Ortega th ESP Maria Paz Belenguer 1:50.73 – 8 December – Antibes (FRA) ESP Ana Jaqueti WOMEN ESP Elena Grinon Zoe Baker (GBR) – 50m Breaststroke ESP Manual Garcia 30.53 – 4th January – Durban (RSA) ESP Elena Sanchez Zoe Baker (GBR) – 50m Breaststroke ESP Eva Bernal 30.51 – 15th January – Imperia (ITA) Zoe Baker (GBR) – 50m Breaststroke th 2002 WORLD RECORDS 30.31 – 27 January – Berlin (GER) LONG COURSE (50M) Emma Igelstrom (SWE) – 50m Breaststroke 30.43 – 23rd January – Stockholm (SWE) MEN Emma Igelstrom (SWE) – 50m Breaststroke Aaron Peirsol (USA) – 200m Backstroke th th 30.24 – 14 March – Gothenburg (SWE) 1:55.15 – 20 March – Minneapolis (USA) Emma Igelstrom (SWE) – 50m Breaststroke

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29.96 – 4th April – Moscow (RUS) Emma Igelstrom (SWE) – 100m Breaststroke WSCA NEWSLETTER 1:05.38 – 6th April – Moscow (RUS) WORLD SWIMMING COACHES ASSOCIATION Xuejuan Luo (CHN) – 50m Breaststroke 30.47 – 19th January – Paris (FRA) Yana Klochkova (UKR) – 400m Individual Medley 4:27.83 – 19th January – Paris (FRA) Martina Moravcova (SVK) – 100m Butterfly 56.55 – 26th January – Berlin (GER) Sachiko Yamada (JPN) – 800m Freestyle 8:14.35 – 2nd April – Tokyo (JPN) CHN (Yanvei Zu, Yingven Zhu, Jingzhi Tang, Yu Yang) – 4x200m Freestyle Relay 7:46.30 – 3rd April – Moscow (RUS) SWE (Therese Alshammar, Emma Igelstrom, Anna-Karin Kammerling, Joanna Sjoberg) – 4x100m Medley Relay th 3:55.78 – 5 April – Moscow (RUS) 1st Floor, 461 Olive Street, Albury NSW 2640 Lindsay Benko (USA) – 200m Freestyle 1:54.04 – 7th April – Moscow (RUS) Phone: (02) 6041 6077 – Fax: (02) 6041 4282 Natalie Coughlin (USA) – * 100m Butterfly Email: [email protected] 56.34 – 22nd November – New York (USA) Natalie Coughlin (USA) – * 100m Backstroke 56.71 – 23rd November – New York (USA) Natalie Coughlin (USA) – * 100m Individual Medley 58.80 – 23rd November – New York (USA) Hui Qi (CHN) – * 200m Breaststroke 2:18.86 – 2nd December – Shanghai (CHN) * Pending FINA ratification FINA CHAMPIONSHIPS, WORLD CUPS, GAMES 2003 Jun 29 MSWC No.5 Hong Kong HKG** Attention Class! (10km) Jul 6 MSWC No.6 Ginzhen City CHN (10km) 16 ways to be a Smarter Teacher Jul 13-27 10th FINA World Barcelona ESP By Chuck Salter Championships Reproduced from ASCA Newsletter Vol. #2002-02 Jul 26 MSWC No.7 Lac St-Jean CAN In an economy filled with surprise and uncertainty, being an (32km) Aug 2 MSWC No.8 Lac CAN effective leader means being a good teacher. But how do Memphremagog you lead and teach at the same time? Who are your most (40km) important students? And what about recess? Aug 9 MSWC No.9 Atlantic City USA** George Bernard Shaw could not have been (37km) more wrong when he coined the famous maxim, Aug 16 MSWC No.10 Moscow (10km) RUS** Aug 23 or 24 MSWC No.11 Capri-Napoli ITA “He who can, does. He who cannot, teaches.” In (36km) a fast-moving economy that is driven by ideas, Sep 26 MSWC No.12 Alexandria EGY an essential part of being a leader is being a (10km) 2004 good teacher. How else do you persuade Jun 3-13 10th FINA Riccione ITA everyone in an organisation – whether that Masters World means 50 employees or 50, 000 – to move in the Championships same direction? How do you refocus the staff Aug 13-29 OLYMPIC Athens GRE GAMES around a scaled-down strategy to survive an Oct 7-10 7th FINA World Indianapolis USA economic slump? How do you ensure that Swimming people at every level understand the priorities of Championships (25m) the moment? How do you develop the leaders of 2005 tomorrow? Jul 17-31 11th FINA World Montreal CAN SIMPLE … YOU TEACH. That’s different Championships from giving a speech in a company wide meeting or giving orders to a subordinate. That’s not MEETINGS teaching … that’s dictating. Telling people what 2003 Jul 11 FINA Extraordinary Barcelona ESP* to do does not guarantee that they will learn Congress enough to think for themselves in the future. 2004 th Instead, it may mean that they will depend on Oct 11-12 15 FINA World Sports Indianapolis USA you or their superiors even more and they will Medicine Congress 2005 stop taking chances, stop innovating, stop Jul 13-15 FINA General Congress Montreal CAN learning. What do great teachers do that you Jul 13-15 FINA Technical Congress Montreal CAN should be doing in your role as a leader? Read * = Additions … ** = Modifications on. We consulted the people who know best …

teachers themselves ... all sorts of teachers.

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Some of them teach formally in classrooms ... vulnerability, says Michele Forman, who some teach informally – in their offices, during teaches social studies at Middlebury Union dinner, on the fly – as they are running High School in Middlebury, Vermont. companies. Our experts have taught senior Students have to acknowledge what they executives, software developers, sales reps, and don’t know, take risks, and rethink what they MBA students, as well as middle-school thought they knew. That can be an students, musicians, surgeons, and other uncomfortable – even scary – situation for teachers. anyone. “A little warmth goes a long way”, says Good teaching, it turns out, is universal. Forman, the 2001 National Teacher of the Year. Whether the topic is a new-product launch, Like having a couch and floor pillows in one social studies, or a triple bypass, the same corner of the classroom. Or decorating the walls principles – and many of the same techniques – with her students’ work, because it’s their apply. Are you ready to learn? Grab a desk, and space. The result is a learning environment that open your notebooks. is emotionally, intellectually, and 1. IT’S NOT ABOUT YOU; IT’S ABOUT THEM. psychologically safe. “If they aren’t feeling well, I Some teachers see themselves as the make them a cup of peppermint tea. If they’re designated expert whose role is to impart hungry, I feed them”, says Forman. “It can be their knowledge to students who are empty the simplest thing, but it sends an important vessels. That’s the wrong metaphor, says message.” William Rando, who has been training Students need to know that they can trust college level teachers for 15 years. the instructor. Hence, another Forman rule … The best instructors see themselves as no sarcasm in the classroom. “It creates the fear guides. They share what they know, but they that you’re going to make them look bad,” she understand that they are not the focus. says. Their students are. “It’s hard for some teachers 4. GREAT TEACHERS EXUDE PASSION AS to understand that teaching is really not about WELL AS PURPOSE. The difference between them,” says Rando, who runs the Office of a good teacher and a great one is not Teaching Fellow Preparation and Development expertise ... it comes down to passion. at Yale University. “There’s something Passion for the material ... passion for counteractive about that. But it doesn’t mean teaching. that you don’t matter. It means that instead of The desire is infectious, says H. Muir, Global asking, What am I going to do today? You ask, Marketing Training Manager at SC Johnson, in What are my students going to do today?” Racine, Wisconsin. If the teacher has it, the 2. STUDY YOUR STUDENTS. It’s not enough students will most likely catch it. to know your material, you need to know “Both of my parents were high-school the people you are teaching – their talents, teachers,” Muir says. “My mother taught prior experience, and needs. Otherwise, how behaviourally disabled students, and my father can you know for certain what they already taught history and government. The most know and what they need to learn. important thing I learned from them is that you “I tell my teachers to imagine that someone need to have passion, and it has to be genuine. called and said, I’m trying to get to Yale,” says It isn’t something you can fake. Students can Rando. “The first question you have to ask is, tell whether you care or not.” Where are you? You have to know where the 5. STUDENTS LEARN WHEN TEACHERS person is starting from before you can help him SHOW THEM HOW MUCH THEY NEED TO reach the destination. It may sound obvious, LEARN. Teaching adults has given Tom but as teachers, we sometimes begin the McCarty, Director of Consulting Services at journey and forget to ask our students, Where Motorola University, an appreciation for the are you? Where are you starting from?” old adage, “When the student is ready, the Yoheved Kaplinsky, Chair of the Piano teacher will appear”. Department at the Juilliard School, pays Some of the people who show up for the Six attention to her students’ self-awareness. “I Sigma continuous-improvement workshop want to see my students evaluate their own aren’t ready, because they don’t think they need playing,” she says. “That gives me an idea of to improve. They don’t see the gap between how astute or delusional they are. You can where they are and where they need to be. listen between the lines and get a sense of their Making them aware of that gap is one of personality”. McCarty’s first objectives “Is your team aligned 3. STUDENTS TAKE RISKS WHEN around customer expectations?” he’ll ask. “Of TEACHERS CREATE A SAFE course we are,” one of the team leaders will ENVIRONMENT. Learning requires reply. McCarty will then ask each team member

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to write down the top-four customer priorities 8. TEACH FROM THE HEART. The best and post them on the wall so that everyone can teaching isn’t formulaic; it’s personal. read them. “If there are 15 team members, Different people teach Shakespeare in you’ll get 60 different priorities,” he says. “Once different ways because of who they are and they see that for themselves, they’ll turn to me how they see the world. and ask, Can you help us here?” Or, as Palmer says, “We teach who we are.” 6. KEEP IT CLEAR EVEN IF YOU CAN’T The act of teaching requires the courage to KEEP IT SIMPLE. One of the chief explore one’s sense of identity. If you don’t fully attributes of a great teacher is the ability to know yourself, Palmer says, you can’t fully break down complex ideas and make them know your students, and therefore, you can’t understandable. connect with them. People compensate by using These days, the same can be said for clever technique until they figure this out. business leaders, says Gary Grates, Executive Maybe, he says, the jazz musician Charlie Director of Internal Communications for Parker put it best, “If you don’t live it, it won’t General Motors. In fact, he says that the come out of your horn”. essence of teaching – and learning – is 9. REPEAT THE IMPORTANT POINTS. If you communication. “The biggest issue that leaders want your employees to remember that new face is whether people understand them,” says mission statement or market strategy, you Grates. need to give it to them more than once. “Whether you’re talking about Wall Street, “The first time you say something, it’s partners, customers, or employees, people must heard,” says William H. Rastetter, who taught at understand the organisation’s story – where it’s MIT and Harvard before becoming CEO of Idec headed, why you are making these changes, Pharmaceuticals Corp. “The second time it’s how you work, and how you think. Otherwise, recognised, and the third time, it’s learned”. The you’re going to lose valuation, sales, new challenge, then, is to be consistent without opportunities, or employees. That’s why becoming predictable or boring”. teaching is important.” The best teachers keep it fresh by finding 7. PRACTICE VULNERABILITY WITHOUT new ways to express the same points. For Craig SACRIFICING CREDIBILITY. To some E. Weatherup, Chairman and CEO of the Pepsi people, being a teacher – or a leader – Bottling Group, the message that he is means appearing as though you have all the constantly pushing is that bottled water – not answers. Any sign of vulnerability or cola – represents the biggest future growth ignorance is seen as a sign of weakness. potential for the company. The 25-member Those people can make the worst teachers, operating council has heard him expound on says Parker Palmer, a long-time instructor and this strategy repeatedly – but he hasn’t repeated author of The Courage to Teach: Exploring the himself too much. “You have to cheat a little bit Inner Landscape of a Teacher’s Life (Jossey- and disguise the themes so that people think, I Bass, 1997). Sometimes the best answer a haven’t heard this before,” he says. teacher can give is, “I don’t know.” Instead of “I always try to find a new slant on the water losing credibility, she gains students’ trust, and category, but the underlying message doesn’t that trust is the basis of a productive change … It’s important to the success of this relationship. “We all know that perfection is a company.” mask”, says Palmer. “So we don’t trust the 10. GOOD TEACHERS ASK GOOD people behind know-it-all masks. They’re not QUESTIONS. Effective teachers understand being honest with us. The people with whom we that learning is about exploring the have the deepest connection are those who unknown and that such exploration begins acknowledge their struggles to us”. with questions. Acknowledging what you don’t know shows Not questions that are simply lectures in that you’re still learning, that the teacher is, in disguise. Not yes-or-no questions that don’t fact, still a student. For the leader of an spark lively discussion. But questions that open organisation, this is a delicate balancing act, a door to deeper understanding, such as, “How says Mike Leven, former president of Holiday does that work?” and “What does that mean?” Inn Worldwide and now Chairman and CEO of And GM’s Grates’s personal favourite, “Why?” “If US Franchise Systems Inc. “While it’s okay not you want to get to the heart of something, ask to know a lot of things, people do depend on why five times,” he says. you to know the answers to certain questions. David Garvin, who teaches at Harvard You don’t want people asking, Why is he Business School, interviewed a number of running the company?” teaching executives for his book Learning in Action: A guide to Duttina the learning

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organisation to work (Harvard Business School awkward, moments that some of the most Press, 2000). He found that one way they teach productive thinking occurs. Don’t interrupt it”. sound decision-making is by playing devil’s 13. LEARN WHAT TO LISTEN FOR. Levi advocate. Teaching executives ask colleagues, Watkins teaches heart surgery at John “What if we did the opposite of what you’re Hopkins Hospital in Baltimore, where the suggesting?” The idea is not to undermine a residents learn by working side-by-side with decision but to bolster it through a thorough attending and faculty surgeons. examination of the options – even the Before surgery, Watkins asks a resident to outlandish ones. “Although you get promoted by walk him through the diagnosis and procedure, having the right answer,” he says, “It’s more as if the tables were turned and he was important to ask the right questions as you assisting the trainee. “I’m listening for how the climb higher.” resident assembles all of this information, how 11. YOU ARE NOT PASSING OUT well she organises her thoughts”, says Watkins. INFORMATION. YOU ARE TEACHING “Choosing to operate on someone’s heart is a PEOPLE HOW TO THINK. The last thing very complex decision. You may have a you want to do is stand up and tell people difference of opinion among doctors, but the what to do, or give them the answers that buck stops there. We’re the ones who decide you want to hear. The best instructors are which vessels are worthy or not worthy of a less interested in the answers than in the bypass procedure.” thinking behind them. When Pepsi’s Weatherup visits General What leaders have to offer is a “teachable Managers at one of the company’s 300 sites, he point of view”, says Noel Tichy, a Professor at pays particular attention to the language he the University of Michigan Business School and hears. In a manager’s analysis of the local author of The Leadership Engine: How Winning market, for example, Weatherup listens for Companies Build Leaders at Every Level references to the company’s overall Mission (Harperbusiness. 1997). It’s how they look at Statement or to a new strategy that he has laid the world, interpret information, and thinks out. He’s not interested in mimicry. He wants a through problems. The best teaching leaders sense that the manager is thinking about their help people learn how to think on their own piece of the business in the right framework. “If rather then telling them what to think. I hear the language of the company coming “You want a forceful group of people who back to me, know that I’m reaching people”, know what you want but at the same time feel Weatherup says. He was forced to become a free enough to make the day-to-day judgements good listener while working in Japan, his first themselves,” says Gene Roberts, a long-time assignment with Pepsi. Because English was a editor at the Philadelphia Inquirer and the New second language to his colleagues, he became York Times who now teaches journalism at the sensitive to the emotion behind people’s words. University of Maryland at College Park. (During He still listens for it today. “I’m interested in his 18 years at the Inquirer, the paper won 17 people’s feelings, not just the latest volume and Pulitzer Prizes.) “You have to know when to let pricing numbers. I want to know what go so that people don’t become dependent on frustrates them and what they feel good about.” you. In the newspaper business, speed is 14. LET YOUR STUDENTS TEACH EACH everything, and if you have people waiting to OTHER. You are not the only one your hear what you have to say before they will react, students learn from. They also learn on you’ll get beat.” their own and from their peers. 12. STOP TALKING – AND START LISTENING. “That’s how the triangle of learning works,” When it comes to teaching, what you do is says Marilyn Whirry, who teaches 12th grade AP nearly as important as what you say. After English at Mira Costa High School in all, your students are watching you. Manhattan Beach, California. She’s a big One way to show that you’re interested in believer in small groups. She’ll give the groups a them and that you care about them and that question that is based on the book the students you’re interested in them is by listening. are reading, and they have to respond to the Effective learning is a two way street. It’s a previous comment before making a new point. dialogue, not a monologue. After asking a “They listen to each other,” says Whirry, the question, bad teachers fill in the silence rather 2000 National Teacher of the Year. “Maybe their than wait for a response. Instead, says Muir, friend has an insight that they hadn’t thought the Training Manager at SC Johnson, try this … of. Maybe it’s something that they can build on. wait 10 seconds. “If you want to be a good It’s exciting to watch.” Yale’s Rando has taken teacher, you need to get comfortable with the idea one step further. He has designated silence,” he says. It’s in those quiet, perhaps small groups to become experts on different

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topics and then intermingled students in new As well as attending meetings with the groups so that they have to teach another company’s 25-member operating council, person what they’ve learned. “This method Weatherup squeezes in informal one-on-one replicates how problems occur in life,” he says. sessions with employees in the field, something “Everybody has a piece of relevant information, he learned from former PepsiCo President Andy making everyone a teacher and a learner.” Pearson after joining the company in 1974. 15. AVOID USING THE SAME APPROACH FOR “You can’t teach unless people believe you care EVERYONE. Good teachers believe that about them,” Weatherup says. every student can learn, but they Clearly, his most challenging teaching understand that students learn differently. opportunity occurred when PBG split off from Some are visual ... some grasp the abstract PepsiCo in 1998 and then went public the ... some learn best by reading. following year. He knew that changes of this So the instructor might adopt a magnitude could cause widespread confusion. multidimensional approach, something along The newly formed company needed a mission these lines: Lecture for 20 minutes, then pose a statement. In record time, he and the multiple-choice question to the class, which is management team crafted a new set of displayed on the board or on a slide. Next, ask operating principles, dubbed the rules of the everyone to write down an answer to the road. question, and then have people take turns On April 7, 1999, Weatherup assembled all explaining it to someone else in class. After 400 location managers. He explained the several minutes, poll the class to find out who importance of these rules, along with PBG’s to- chose which answer. Then ask someone from the-point new Mission Statement, “We sell each of those groups to explain their answer. soda”. One week later, those 400 managers Rando calls this active lecturing. taught the remaining 39,600 or so employees. 16. NEVER STOP TEACHING. Effective Each location had a poster featuring the teaching is about the quality of the Mission Statement, and each employee in relationship between the teacher and the attendance enrolled in the new PBG by signing student. It doesn’t end when the class or the the poster. “When you’re teaching something workday is over. this important, it has to be personal and “I try to stay away for a 9-to-5 attitude, public,” Weatherup says. which means that for the hour you’re here, I The Keys to Good Teaching care about you, but don’t bother me How do you help rising superstars fulfil their afterwards,” says Kaplinsky, the Juilliard potential? That’s the challenge facing Yoheved professor. “One of the most important Kaplinsky, Chair of the Piano Department at the ingredients of teaching is loving it. I came from prestigious Juilliard School in New York. She Israel, where we have a saying, More than the teaches some of the most talented young calf wants to suck its mother’s milk, the mother musicians in the country. wants to impart the milk to the calf.” For Kaplinsky, the key is relating to her That concludes our lesson on teaching. Any students as individuals, not simply as prodigies. questions? Anyone? All right then. Class “Talent is often coupled with a high level of dismissed. sensitivity,” she says. “You need a varied Chuck Salter, a Fast Company senior writer, vocabulary to express the same ideas with tries to teach the fundamentals of baseball, different students.” As a result, she is as softball, and soccer to kids in Baltimore. interested in her students’ psychology as in The Business of Teaching their music. “You’re teaching them to become Craig E. Weatherup has about 40,000 comfortable with themselves and to express employees, which means that he has about what they feel,” she says. 40,000 students. As Chairman and CEO of the Kaplinsky encourages students to critically Pepsi Bottling Group, he believes in trying to evaluate their own playing and to maintain high teach every chance he gets. “I don’t know if it’s standards while avoiding a perfectionism that my number-one job, but it’s pretty close,” says can never be satisfied. She knows that this is Weatherup. “I could talk about this for days.” In tricky. The solution, she suggests, is inspiring his job, teaching is vital, he says, because them to be lifelong students, ever curious, 25,000 of his employees work unsupervised always striving, never complacent. Such while delivering or selling Pepsi products. If they students are eager to improve, rather than don’t understand what’s important to PBG’s discouraged. “I tell my students, judge yourself executive team, the strategy won’t drive the by two standards … Where you are today front line. compared with last week and where you want to be next week.”’

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Kaplinsky is particularly aware of her patients,” says Watkins. “He was a sermon that students’ perspective, because she was a I enjoyed seeing.” prodigy herself. Born in Israel, she began playing as a 5-year-old and later studied with an instructor who was considered to be one of the best in the country. At 16, Kaplinsky left ASCA World home for Juilliard, where she earned her doctorate. She has been teaching there for eight Clinic 2003 years. “What it takes to be a good teacher is what it takes to be a good artist: creativity and San Diego, CA the ability to express yourself and your nd th emotions,” she says. “Some people have a September 2 -7 2003 wonderful artistic sense, but they can’t EARLY REGISTRATION PRICE … $149 communicate it. Some teachers have a huge Save $50 off of Regular Registration ($199) amount of knowledge, but they can’t express it Save $100 off of On-site Registration ($249) or create the spark in their students to learn.” This deal is good until March 1, and then Teacher with Heart rates will go up. Levi Watkins teaches all day, every day. He is a cardiac surgeon at Johns Hopkins Hospital in Complete registration packets will be sent in Baltimore, which is a teaching hospital. May. Residents there learn by working alongside Check our web page for clinic program veteran physicians like Watkins as they updates. diagnose and treat patients. To register call us at 1-800-356-2722 Watkins, who also lectures at John Hopkins Or go to Medical School, where he is associate dean, www.swimmingcoach.org/worldclinic/ASCA2003 takes particular pride in teaching by example. As the poem on the wall of his office says, “I’d /registration.asp rather see a sermon than hear one.” He understands that what he does is just as important as what he says. “If I had to prioritise what I teach, I’d say that caring is the most important thing,” he says. “Any fine program can teach you surgical procedure.” In addition to showing residents his habit of triple checking in the OR, Watkins demonstrates what it means to be close. “I sit YOUTH SPORT BURNOUT down on the bed with my patients, like an old Symptoms & Strategies family doctor,” says Watkins. “My residents see me touch someone’s hand or cheek. Those are Guy Edson at American Swim Coaches Assoc., sent us reassuring things. You can’t be emotionally this very interesting article which can also be viewed close unless you’re physically close.” at pelinks4u.org/sections/coaching/coaching.htm His residents also see him teaching his A Case Study of Deena Jenelle N. Gilbert, patients and their families about heart surgery, California State University, Fresno. the potential risks, and his backup plans When an athlete’s stress is ongoing, (another Watkins rule: Have more than one excessive and not dealt with effectively, there is plan). Watkins attributes his empathy to a higher likelihood that the athlete will growing up in Montgomery, Alabama, where as withdraw from sport. This is often described as a boy he marched with Martin Luther King Jr. burnout. Unfortunately, many youth athletes during the civil-rights movement. In the 1960s, experience this phenomenon. This article is a Watkins became the first black student at and case study describing one youth sport soccer first black graduate of Vanderbilt University player’s experience, including the factors School of Medicine. “You have to struggle a little contributing to her burnout and what was done bit to appreciate other people’s struggles,” he to help her with this difficult situation. says. Or at the very least, you need a strong role It is hoped that the information will… model. When he came to Hopkins as a resident, (a) Provide an opportunity for youth sport Watkins worked alongside Vincent Gott, the coaches to recognise possible burnout chief cardiac surgeon at the time. “Dr. Gott symptoms in their athletes and… taught me how to show compassion for (b) Offer strategies that can be used to help athletes avoid burnout.

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THE CONTEXT 3. Perceived lack of caring from Coaches I first met Deena (a pseudonym) when she Athletes can experience frustration or was a 15-year-old athlete playing club soccer. anxiety when there is a difference in perception Deena’s team played year-round in an indoor between the athlete and a significant other, league (October to March) and an outdoor such as the coach. league (March to September). In addition to all Unfortunately, this occurred with Deena. The of the regularly scheduled games, practices and coaches believed that Deena had the potential training sessions, Deena’s team also to be an excellent performer, and they pushed participated in 10 local, national and/or her to work harder than some of her international tournaments on the weekends teammates. However, this resulted in her during both the indoor and outdoor seasons. incorrect perception that they didn’t care about Because Deena’s burnout symptoms were her. greatest during the outdoor season, the “I feel that Coach thinks of me differently on discussion will emphasise this involvement. the team. Like he doesn’t have the same attitude FACTORS CONTRIBUTING TO DEENA’S towards me. I found this out. If I get hurt or BURNOUT something and I come off the field, I am pretty 1. Responsibility of Position sure he thinks that I am faking it or he thinks I Athletes in key positions can experience high am a wimp because if I have to come off the field levels of stress (Newman, 1992). This is due to because I am hurt he doesn’t pay any attention the high visibility of the positions and the ease to me.” with which a spectator can identify when a 4. Too much Soccer mistake is made. During the outdoor season, As previously discussed, Deena’s Deena played wing-half. A wing-half is involved involvement in soccer was year-round. The in all aspects of the play. This midfield player outdoor season consisted of a tryout period, generally controls the pace of the game because pre-season training, regular season and post- her duties include offending and defending. A season training and included a minimum of one quote from Deena supports the sometimes game and one or two training sessions per overwhelming responsibilities associated with week. The team also competed in several this difficult position… tournaments and was involved in fundraising “Yeah, there is a lot of pressure because you activities (e.g. car washes, bingo nights, etc.). have to play three different positions, when you This meant several hours of soccer and soccer- are offending you have to be a forward and then related activities each week. Over time, Deena’s you have to play defensively as well. You have to reaction to this engagement was the following… get back and defend and then run up and sprint “I was basically to the point where I didn’t and if you don’t get back you get yelled at by the like soccer anymore because I did so much of it coaches and the players.” and everything and I just got totally sick of it.” 2. Striving to meet expectations of Self and 5. Competing demands for time (other Coaches responsibilities outside of sport) Most athletes note that failing to achieve Like many adolescent females, Deena was their performance goals (or meet their own involved in many extracurricular activities. For expectations) is a significant stressor (James & example, in addition to club soccer, she also Collins, 1997). participated in practices for a school fashion Meeting her own performance expectations show, played soccer for her high school team, was a critical source of stress for Deena. When had her regular homework schedule and was in discussing a practice session she said, “My the process of trying to find a part-time job. She overall performance was not very good at all and wrote the following in her journal about this I was very disappointed in myself.” situation… Meeting the expectations of coaches as a “I’m going to get very run-down. I already significant source of stress has also been found don’t get enough sleep, so how am I going to (Thompson, 1995). Deena was a starter on the manage with this extra load on?” team. She was very talented, but felt a great Fortunately, the coaches and I recognised deal of stress about meeting the coaches’ these burnout symptoms in Deena. We then expectations. When asked about her stress in employed the following strategies to help her soccer she said… alleviate her ongoing stress. “To play consistently and feel that I am doing STRATEGIES USED TO HELP ALLEVIATE my job on the team in what position I am in, you DEENA’S STRESS AND PREVENT BURNOUT know? Making sure that the coaches are happy 1. Mental Skills Training and/or Venting with my performance” [Background Interview Outlet (BI)].

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One of the first things that I did was offer to strategy worked for Deena. Hence, when teach Deena some coping strategies that she possible, coaches could offer time-off to their could use to help her with her stress. If coaches athletes who are experiencing a great deal of recognise burnout symptoms, they could stress. contact local sport psychologists and ask for 4. Change positions similar coping assistance. If local professionals One of the first things that the coaches did are not available, perhaps students enrolled in upon Deena’s return to the soccer context was graduate sport psychology programs could work to move her into a less physically demanding with the stressed athlete(s) via an internship position. (paid or unpaid) that can count toward school The move from wing-half to forward resulted credit. in more opportunities to score goals. The other way that I helped Deena was by Furthermore, as a forward, Deena was not continuing to talk to her about our research. expected to do as much defensively. While some Before I got involved with the athletes, I made it may consider the added pressure of having to clear that everything that we spoke about in our score goals stressful, this was not the case for interviews or other discussions would be Deena as she had missed this aspect of the confidential. Thus, I became a kind of sounding performance and found the position switch fun board or outlet that the athletes used to vent and exciting. Thus, moving athletes into and problem solve. This was helpful for Deena positions with less responsibility may allow and she had the following to say, “Me being able them to experience less stress and more fun. to talk to you about things, I guess relieves some 5. Positive feedback and praise of my stress that way ... so just talking to you In her new position as forward, and the and you not saying anything is just what I occasional time when she returned to the wing- need.” Therefore, coaches could help athletes half position, the coaches made sure to give identify significant people in their lives that can Deena lots of praise and feedback on her act as sounding boards for the athletes and performance. This positive encouragement allow them to work through any stressors they made a key impact as Deena started to enjoy are experiencing. playing soccer again. Thus, coach 2. Individual discussion with Coach communication in the form of simple, positive A second strategy used was for the head feedback can help athletes feel better about coach to have an individual discussion with their performance and lessen burnout or stress Deena to talk about her performance as well as symptoms. any other concerns that she had. It was hoped In conclusion, chronic stress in the sporting that this procedure would help alleviate the environment can lead to burnout. The case stress that Deena was feeling about meeting the study of Deena is used to outline symptoms and coaches’ expectations. I spoke to Deena briefly strategies that coaches can use to help athletes following this conversation and asked her how avoid this destructive situation. she felt it went. She told me that she felt a lot Coaches are encouraged to reflect on their better because it helped to reassure her about interaction with athletes, identify the athlete’s her performance and her role on the team, as stress symptoms and help athletes by engaging the coach clarified his thoughts about these in behaviours that promote athlete coping. issues. Therefore, upon recognising stress References symptoms in their athletes, coaches may want • James, B., & Collins, D. (1997). Self- to individually talk to athletes and provide presentational sources of competitive stress information and reassurance whenever during performance. Journal of Sport and possible. Exercise Psychology, 19, 17-35. 3. Take a break • Newman, M. A. (1992). Perspectives on the During the individual discussion with the psychological dimension of goalkeeping: Case coach, Deena was encouraged to take some studies of two exceptional performers in time off. The coach could see that Deena was soccer. Contemporary Thought on overwhelmed by the stress associated with her Performance Enhancement, 1, 71-105. soccer participation and he wanted to get her • Thompson, J. (1995). Positive coaching: away from this environment and give her an Building character and self-esteem through opportunity to relax. Deena was told to stay sports. Portola Valley, CA: Warde. away from the soccer environment for a minimum of one week and could take more time if she needed it. The coaches were hoping that this time away would allow her to return with renewed energy and enthusiasm for soccer. This

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Great Talks from History program the more important this factor WHAT IT TAKES TO BE A SUCCESSFUL becomes. How much training ? SWIMMING COACH What kind of training ? By Peter Daland When do you do what kind of training ? University of Southern California And for whom ? Reproduced from ASCA Newsletter #2002-6 For the sprinters ? 1975 Hollywood, FL For the distance swimmers ? Editor’s Note: Peter Daland’s outstanding achievements as a For the 8-year-olds ? swimming coach more than qualify him to speak on this subject. For the 17-year-olds ? During his 18 years at the University of Southern California (USC), And this, of course, requires years of his teams have won the NCAA Championships six times and finished second seven times. During this same period his USC learning and is a subject you never fully learn men have won 12 National AAU Championships. In the Pac-8 because somebody else always comes up with a Conference the USC dual meet record is an astounding 143-5-1, better idea that you should incorporate into and they have won the Pac-8 Championship 12 of the last 14 your program. That’s one of the great values of years. meetings like this where we can get a lot of The material for my topic has come from my different people on the rostrum and we can get observations of a lot of different people in the a lot of ideas sitting around and listening to coaching field. This is not a personal thing at all other people talk. and each person has his own measurement of Now another important factor in coaching success. A person may appear to be successful success is the ability to work with swimmers. to one of us and yet in his own mind may not be You’ve got to work with other people. It’s not a successful. You’d be surprised how many laboratory deal where you are working with test coaches apparently on top who really – in their tubes and beakers. You are working with own minds – are not on top. So, in looking at a people. You have to show some leadership lot of the people around the country I’ve tried to because they are young people for the most put together in some sort of semblance of order part, unless you are running a Master’s some of the factors that I think are important in Program. You have got to generate their respect being a successful swimming coach. This talk is and their affection. You don’t want all the girls aimed primarily at the young coaches in the to be in love with you, but you do want them to hope that some of these factors may be have a warm feeling about you, even though important to them in the near or far future. you may have a grouchy exterior. You certainly First of all, let’s talk about the simple points, want them to respect you as a human being most of which are obvious, but I think are and as a leader so that when you say something worthy of discussion, that have to do with they are very apt to give it very serious coaching success. Naturally the first has to be consideration and to act upon it. coaching knowledge. I’m talking about Then there’s the question of inspiration. I technique training first of all. The ability to think this is very important. You can look at teach strokes and the ability to make stroke coaches in any field, whether it’s Vince corrections. This is where it all begins. It begins Lombardi at Green Bay in football, or Johnny with Swimming Teachers of course. Each of Wooden at UCLA in basketball, or a coach in us has to have some knowledge of swimming swimming. Inspiration is the ability to get teaching and the more you have the better. the athlete to go beyond the call of duty in You also have to have knowledge of stroke both practice and competition. correction. If a person has been improperly Then the coach has to be an organiser. taught, or has a stroke that is not correct for There’s a tremendous amount of organisational him, then you have to make an adjustment and work necessary in most swimming programs. these adjustments are not easy, particularly if You have to set forth the training program. the pattern has worn deep. You need, of course, When are we going to practice? And which to be able to teach up-to-date methods of facilities are we going to use in this practice? starting and turning. The nice thing about Then you have to set up the competition starting and turning is it keeps changing all the program. If you are a high school coach there’s time. Just about the time you have mastered all a little bit of option. College coaches usually of the latest techniques, you read a publication make their own schedules. Club coaches decide somewhere or go to a meet and somebody is which AAU Meets they will go to and then trying a new start. The last one I saw was a decide which events and which swimmers will track start … one foot forward and one foot swim. This is a very involved business and you back … and I’m sure there will be a lot more can just spend days and days on programming coming up. but, of course, you don’t have that kind of time. The coach also has to develop knowledge of Then a coach has to have energy. You have conditioning, and the more advanced the

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to be able to get up and go at 6:00 in the selling it to them. morning and you have to be able to be effective You have to have a willingness to continue to when the meet closes at 11:00 or 12:00 at learn. You never know coaching. Doc night. There’s no way around it. You have long Counsilman, probably one of our most learned days. There’s a great emotional output and you coaches, doesn’t have all the answers. He’s have to be ready for this. You have to be ready always coming up with new ideas, either his to face crises. “My girlfriend just left me, what own or some he’s run across. So, it is with all am I gonna do?” The parent comes storming the coaches in the world, the little and the big. down to the pool deck … “My kid was left off the You must be learning all the time and you must A Relay, what’s the story?” And there you are in have an open mind. You must never say, “I have the middle of a Meet and you need to come up the answer, this is it,” because that’s just about with an answer. So, you have to be ready for all the time you are going to be in for a horrendous of this and this takes a lot of energy on the part surprise when you find out you don’t have the of the coach. This is why you don’t see many answer. You can never be dogmatic because 75-year-old coaches. You might see a 75-year- everything is changing all the time. old Senator, but you won’t see a 75-year-old Now getting into the practical aspects of coach. I guess the oldest ones I ever knew were coaching, you really should try and be careful in Matt Mann in his days at Oklahoma where he the selection of the right job situation. Most of was in his middle 70’s, and Bob Kiphuth who us are coaching just where we happened to be coached the New Haven Swim Club up until and that isn’t very smart. We could better about the age of 73 or 74. I really didn’t envy ourselves if we kept the weather eye open for them. I kinda felt sorry for them or I was just the right job situation. One reason I left the Los jealous or admired them. I don’t know, but t Angeles Athletic Club after 16 years of coaching, seems awfully tough to be doing it at that age. A was because I saw a declining situation. Age man deserves something better. Groupers and Age Group Parents didn’t want to Then dedication is absolutely necessary in come to downtown Los Angeles when we had this sport. You have to be a little bit in love with Ron Ballatore, Don Gambril and Jim Montrella coaching. You have to be a little bit crazy running excellent programs in the suburbs near because if you go around explaining to your where the people lived. I saw this was going to conventional friends how you are spending your be a more and more downhill situation so I got life, of course it’s embarrassing because you out. Now I probably got out about five years too really can’t justify it. You can’t justify that kind late and probably should have gotten started of dedication over a bunch of 10-year-olds or a sooner, but it was difficult for me to adjust and bunch of 20-year-olds. It doesn’t matter, it’s still to realise the very thing I’m telling you about, the same. You have to be prepared to sacrifice that I had a situation that had been good, but some of the normal, simple pleasures of life was no longer a strong one. In this selection of which the man in the house next door has right job situations, you have to ask, “Does this because he gets home at five o’clock which you club, high school or university have the potential are denied because you get home at 7:30. You to succeed?” There might be some factors have to find new ways of getting to know your mitigating against it. For example, you might be family because if your kids are young they will running a club in an income area which really be in bed when you get home. There are a lot of couldn’t support the kind of club you want to problems involved in this dedication towards have. coaching. You might be in a high school where there is You have to be able to give your swimmers some sort of antipathy to swimming. You might psychological preparation because the average be at a university where the athletic director is human doesn’t just dive into the water and love not going to give you enough financial aid to be to go 14,000, 15,000, or 16,000 yards or able to compete against your immediate rivals metres. That is not something the average in the same conference, let alone the people human just wants to do. It takes some across the country. In which case, it is not a preparation. It takes some selling and most of right job situation and you’d better stay out of you fellows are doing an outstanding job or it. There were many times when I was America wouldn’t be doing as well as we are wondering is USC a right job situation for me. I doing now. You must be an amateur asked myself many times, “Is this a good job psychologist. You must be … well, I hate to use situation?” Sometimes I said it wasn’t and those the word, but a nice con man. Con man in the were the times when I kept looking around the nice sense of the word because you are really world to see if there were other jobs that might getting people to do things that they certainly be better. I hope you will do the same. When a wouldn’t consider doing unless you are out job opens up, put your hat in the ring. Let them

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know you are interested. You don’t have to your high school or your college team, give him make a commitment until they offer you the job. some things to do. Don’t just let him walk Then you have to make a commitment. Up until around saying, “I’m Team Captain”. Give him then you can throw your hat in the ring. It some jobs; load him up with a few doesn’t cost anything and it might help you in administrative details. Let him be the bettering yourself and in any event you will communicator with the troops. Let him be a learn more about other jobs and the kind of job good pipeline into the troops so that some of the you might ultimately want. complaints you might get he can handle for you Then you have to look at the area. Can the and will probably do as good a job as you’d do. area support swimming? Are there enough Team parents. Team parents are like people? Are the people interested enough? Will splendid work horses. Put them to work. Let they pay the prices? Then you have to look at them have a job. A lot of them want to work. the job conditions. Is this a parent-run club They thank you for it. They are honoured to do where I’m going to be battling with the parents it. Particularly if you are doing a good job with from start to finish? There are certain clubs in their kids, they want to do a good job for you so the United States of America, unfortunately a don’t be afraid to give them little jobs, but don’t large percentage, that are parent-run and most let them take over the kingdom, just keep them of them are coach death traps. You can look at busy. the long list of coaches’ bodies strewn back Finally, there has to be a blending of through the history of those clubs. They just professional and personal life. Man cannot live couldn’t get on top of the parent situation and only by coaching. He has to have other things in they were silly to try. Most of our successful his life. This is a critical factor in the longevity clubs are coach-dominated clubs where the of the coaching career of the individual. If you coach is running the club and controlling it and have not arranged that your personal life can the parents are supporting part of it. Don’t blend with your professional life, either you are think we don’t need parents because we do. going to have a terrible life or a short coaching Then you have to look at pay and you have to career. And as Dr. Counsilman mentioned look at pool hours. What kind of hours are you earlier, stealing my thunder, there is a high going to be running? There are other jobs where divorce rate in coaching and a lot of this is you don’t have to work 3:30 to 5:00, and you because of the long hours and the limited pay. can still be a swimming coach. So, look at the We are not paid the way the golf and tennis workout hours and look at the money. pros are paid. We are not paid properly and as Everybody has to live by earning money and John Spannuth told us years ago, swimming you’d better look at it and think about it. Most coaches should be earning $30,000 at least. of us when we start coaching are dreamers, we There are people in swimming who earn are idealists. To hell with the money, I just want $30,000, but they don’t do it through coaching. to succeed. I remember my first year at USC – They have all sorts of little side deals cooking. $300. I hope none of you will be that stupid. I You shouldn’t have to have all those side deals was very young, impressionable and really to make $30,000 so let’s get the rates up. didn’t get the picture. I should have said, “no – Now I really am full of sympathy for Age $400”. Group Coaches because I’m a pretty stupid guy. Now the delegation of authority is critical in I’ve been running down to Ventura College twice coaching and it is certainly a factor that you a day all summer, 2½ hours a day of driving to must never forget. Try and have as much as run a long course program twice a day for some possible done by other people. You are only one kids in my club and I’m paid about $250 a human. You can only do so much. You are month to do it. That isn’t smart, but I write it probably overloaded. Try to get other people down as sort of a community effort because I trained to handle as much of the routine work live in the town and they are town kids, but I as possible. Assistants to handle some of the don’t know how long I can be generous and workouts. For example, at USC we run four keep doing that. I hope that if you don’t have workouts a day. I can’t run four workouts a another job that you won’t get involved in that day. I don’t intend to run four workouts a day. kind of situation. Certainly not at my present stage of life and so I Now, I’m going to look at this question hire a competent assistant, a totally qualified another way. I want to talk about the job person. He runs two and I run two. I think two requirements of the coach. This is another way is enough. So don’t get overloaded with of viewing the same problem. First of all, he has workouts. Don’t try to run every phase of your to develop the individual talents of his program. Try to get other people to do it. Train swimmers to their fullest whether it be the 8- them your way. If you have a team captain on year-old girl or the 20-year-old college junior

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who is back for the summer, or the boys on the possible equipment. If we look in the room right high school team, the girls on the high school ahead of me (the Exhibit Hall) there lies team, whoever it is. Your job and your promise marvellous equipment and all of you should be to your athletes is … “I will do my best to looking at it and deciding which piece of develop you to the highest possible level of equipment you want to add to your team’s performance”. That has to be our pledge to our supply for the next season. Whether it is high people in swimming. school, college or club, we all need equipment. Secondly, you want to create some sort of a We need access to weight equipment for land team spirit or esprit de corps. In my opinion, exercises. We know that weight work will this is one of the greatest secrets of American develop muscles much more rapidly than water success. If we have had success in this country work and therefore, we need to have this over other countries, one of the main reasons available. One of your jobs as a coach is to has been the team impetus. All of our make available the best possible equipment for swimming, high school, college and AAU are your athletes, whether it is hand paddles, team-oriented. You go to the Nationals, watch pulling tubes, goggles, weight equipment and all the team battle. One coach was telling me this the various items that we have and are using in morning how his club lost out from I think third swimming today. place in men’s swimming based on the little You need to work out some fair coaching fees thing of their relay team having to swim in the or salaries because you are going to have afternoon rather than at night. That’s really assistants; you are going to have to hire them, cutting it right down to the fine point when you you are going to have to pay them or see that are talking about a couple of hundred points. they get paid. Don’t try to hire people for $100 a But, this was very important to this coach and month or you won’t get good coaches. You’ll just I’m sure it was very important to the other get people who can’t figure out anything else to coach who came out on top in that battle. But, do. In fact even those aren’t too smart because team swimming is really great and I think it is they would make more money on relief. So, try one of the finest features of our American to arrange that the coaching fees are good. Also, program. I also think it is one of the greatest you need to be paid yourself so that you will weaknesses in the swimming in most other stay in the sport. If you are not paid enough countries. In most other countries, people swim money and you get married, your wife will soon for themselves, for their own honour and glory have you out of that activity. and sometimes for that of their country, but Now a coach needs to organise a Booster they usually are not too bound up in club, high Group. I don’t care whether you are in high school or university competition. This gives us school, college or club, you need a Booster an enormous advantage, in my opinion. Many of Group and don’t duck it because you have to our Olympic Teams have carried on this same get out and do it. We all have to be fund raisers team spirit and had wonderful results. and the Booster Group is the best way to do it. We want to establish adequate coaching They can do a lot more than raise funds. They hours that are somewhat convenient. I wouldn’t can do a lot of other things. They can put on just say straight convenient because convenient meets. They can put on receptions for alumni if hours certainly are not 6am, when most you are involved in a college situation. They can morning workouts start, but you do want to get do a lot of other things that can be very helpful the best possible hours. This is the job of the to your program. coach because he has to provide a service for Certainly the development of the team the athletes. You don’t want to run 3am finances is paramount. The team has to have workouts, not because of just yourself, but money. You have to get to the Nationals if you because your people aren’t going to show up are a National Level Team. You have to get to and therefore you are going to fall down on the the Regional meets even if you are not a program. So you need to get adequate hours. National Level Team. High School Teams need Enough time in the pool to do the job and that money for sweat suits, for this, for that and for means to do the job so that it is not too crowded the other thing. You’d like to get an automatic at any point in the program and so that judging and timing device. This costs money. everybody has enough workout hours per day. The Booster Group can put on meets. They can At the same time the hours have to be within do a great job if it’s an Age Group Team. I know reason so that the lives of the athletes and their in my club our parents are fantastic in putting parents are not completely ripped up by the on meets. I wish they were better at raising program you are proposing, because if they are, salaries, but they really can put on meets. They swimming is going out the window. put on one of the best Junior Olympics ever You need to arrange for the use of the best seen in the Los Angeles area.

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Social functions for the Team ... Team Parties with other coaches, nationally and regionally. ... Team Banquets. You’re not going to do it. You also upgrade your knowledge by attending Don’t even try. All you do is get yourself tied up Clinics and you have a chance to contribute to with something that should be done by the knowledge of others. There is not a person somebody else. The Booster Group will do it and here that can’t contribute to the knowledge of they will do it better than you. Then, of course, another person in coaching that is also here. the travel costs which I mentioned earlier. You’d be amazed at how many contributions Now you should appoint a Team Manager or come from people that don’t think they are Secretary or someone who is your right hand contributing. I had lunch with three people who man. A person who makes travel arrangements. got in a great big discussion about different You’re going to travel – are you going to deal means of weight training. I just listened and with the Travel Agent, are you going to call up said nothing and it was very beneficial to me, the airlines, are you going to do all that? A lot of and I think it will help my program. I do want to you do. I think you’d be a lot smarter if you got thank all three of them. I’m sure this wasn’t the someone in your organisation trained to do it so object of their conversation, but it was one of that you would be relieved of that chore and the by-products. this would be a Team Manager or Secretary, Then our coach or coaches, I think, are whatever you want to call it. obligated to participate in swimming You also need somebody to maintain the administration. We should run our own sport or records ... to keep the books ... to keep the best at least have a strong say in its management. If times of the club. You can’t do that with an Age we don’t we’re a pretty sad bunch and one of Group Club. It’s an enormous job. Keep a list of the keys again to our American swimming the workouts. Somebody can record the success has been coaches getting active in workouts. There is a lot of other paper work swimming administration and learning about that needs to be taken care of where a Team some of the administrative problems. I realise Manager or Secretary can help out. It doesn’t that most of you don’t have the secretarial help matter whether it’s high school, college or AAU. that some of our national figures have in You still need a person or persons doing this swimming administration, but you can be work. active. I think one of the most gratifying things Then you have to develop some public is the number of active coaches on the relations for the team. There has to be a International Section, which is the key to our connection with the local news media. Again, foreign travel. Mike Troy is the Chairman of this you can do it yourself or you can get a publicity section. The all powerful Chairmanship is in the chairman or a PR man. Of course, if you are hands of a professional coach and Mike does an college, they provide you with a very fancy outstanding job. fellow who is an expert on football and The Olympic Committee. About 70% of the basketball, but probably will never come to your members of our Olympic Swimming Committee meets so you’ll wind up naming your own are professional coaches putting in their time in person anyway. This is something that is swimming administration. In many of the local important and this is one of swimming’s AAU Districts, the majority on the committees, weakest areas. American swimming, if it were or a large percentage of them, are professional not for Swimming World, would be one of the coaches. So, get active and don’t sit back and best kept secrets in sports. Swimming World criticise. Get in and talk within the meeting, not has let the cat out of the bag and Al Schoenfield outside it. should probable be scolded for it because he AAU Committees. Get on AAU committees. If has told everybody about all the things we are you are a high school or college griper, get in doing over here. But really, before Bob Kiphuth the AAU and get active and do your griping and some other people started that magazine, within the swimming committees, conference American swimming was a great mystery. We groups, league groups and so forth. Get into the suddenly appeared abroad periodically and swim and participate. They need your help and everybody was surprised how well we had done knowledge. One of the sad things about many of because we didn’t publish them. Our press was the swimming countries, British Commonwealth more concerned with the broken thumb of the countries in particular, is the fact that coaches wife of the baseball pitcher, which to our public have almost no say and mismanagement is is more important. rampant. Why shouldn’t we use the most It’s important for the coach to participate in knowledgeable people, namely the people who and to attend Clinics like this. And also Clinics live by the sport – our coaches? that aren’t as fancy as this – the little simple Now be active in Coaches Associations. Join home-town clinics. This keeps you in contact the American Swimming Coaches Association.

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You people will have joined, of course, but when own so that when he gets out into the adult the tape gets back to other people, there might world he can make his own decisions, he can be somebody who hasn’t and maybe he’ll join. train himself for life, and he can face the crisis Join your High School Coaches Association. better thanks to the training you gave him, but Join your College Coaches Association. If it’s without your active present help. I think that’s a not active, make it so. If it’s not good, make it very important point. Too often we see coaches better. Try to be a leader in swimming hanging onto the kid and the kid becoming administration. Our American Swimming totally dependent. We’ve seen Olympic Team Coaches Association has become our lobby for Members who could not operate effectively our sport. In the last five or six years ASCA has without the presence of their coach and I feel assumed a strong leadership in bringing about the coach did the athlete a great disservice. Cut needed improvements and changes in rules and the umbilical cords; teach them to do it with the administration of our sport. My Doc or Jack or whoever the coach is because congratulations to the people running this you can’t always be there. Neither can mummy organisation because they have done a great or daddy. A swimmer has to learn to perform on job. They are a force in American Swimming his own and under other coaches. and one to be reckoned with. Also, Coaches’ QUESTIONS & ANSWERS Associations promote the exchange of Q. How much should a full-time coach be paid? knowledge. They have newsletters. They tell you A. I really feel that a full-time head coach about what other coaches are thinking and shouldn’t work for less that $10,000 and certainly should very quickly be aiming for more doing and they send you all sorts of magazines, than $15,000. I hope that will help somebody. free of charge if you pay their membership fee. Q. How would you go about getting involved on You get things like Swimming World and local and national committees? Swimming Technique and Australian magazines A. I think the first thing to do is to let people know and all sorts of things that can help you be of your interest in serving. There’s a lack of more knowledgeable. So, be active in Coaches people who are qualified for this work so if you Associations. I just talked to one fellow today. let them know of your interest, you’ll get jobs. This guy is so thirsty for knowledge that he’s an Let them know locally and let them know active member, or inactive member, of both the nationally. Go around national meetings and hang around on the fringes, which is the way Rhodesian and South African Coaches we all began. You are hanging around with an Associations and he said he still gets all the expectant look and finally somebody puts you information from those two groups as well as on a committee somewhere and you are part of being an active member here in the U.S. So it. there is a fellow who is looking for more Q. What are your criteria in the selection of an knowledge beyond what we offer here. assistant coach? Now, in talking about all of these points, you A. I will take an assistant coach wherever I can have to have a central theme or something that find him or her as long as I am convinced they you hang onto which Doc called the Philosophy can do the job. I have one assistant coach who is a housewife and she does a fantastic job. I of Coaching this morning. I feel that swimming have another assistant coach who is a is nothing more than training for life. We are salesman. I have another assistant coach who really not coaching to make people just look is a Physical Education teacher. I don’t think beautiful in the water, we are not coaching just you should restrict yourself. You want to say, so kids can win medals, and so we can stand up “Can this man or woman do the job or, can I and take bows because our swimmers won the teach them to do the job in a short period of medals; we are coaching because we are trying time.” to get kids prepared for the battles of life that lie Q. What should we be charging for coaching ahead of them. This really is the central issue in fees in our clubs? A. I’m glad you brought that up because that is coaching. We are trying to teach young people very dear to my heart because our club is too to perform and to work without us. We are low and I really think about that a lot. In fact, trying to teach them self-reliance. We are trying we know why our club is too low because the to get them to the point where they are no leading swimming coach in our area charged longer dependent on us so that we will not be $10 for the first kid and $5 for every kid the crutch they lean upon, because they cannot thereafter up to three and the fourth one came go through life without us. When they leave the free. That was no way to make money, so the team they leave us. Sure, they can come back whole county has been a financial disaster area and see us, but our time is obsessed with the for coaches. In the next county, with teams only 15 minutes from our club, the rate is $35 per current members of the team. So the real kid per month right down the line and they only objective, from my way of thinking, is that you give workouts five days a week. There are at want to train the boy or the girl to do it on his least six clubs charging this. You can multiply

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$35 times 100 swimmers and you get $3,500 a Muscle refuelling has two components, fluid month or $42,000 a year. You can pay your and energy ... both are essential. The benefits of assistants $10,000 and put $25,000 in your replenishing energy and fluid during intense pocket. It’s a good deal. I really feel that $20 is exercise include delay of fatigue, reduction in a fair starting price and that was a fair starting post-exercise muscle damage, improvement in price 15 years ago in the Los Angeles area. I think it’s ridiculous how low the coaching fees endurance and even a decrease in stress charged by many coaches in this country and hormones that can break down muscle protein. I’m very upset with my own club because we THE INS & OUTS OF FLUIDS are now charging $20 for the first kid and $10 Water plays an important role in nearly every for the others. function in the body. An adult swimmer can lose as much as three quarts of water a day through breathing, urination, and sweating … Powering both within and outside the context of workouts. Failure to fully replace these losses on a daily basis can compromise a swimmer’s MMUUSSCCLLEESS performance and overall health. The bad news Using Nutrition to Enhance Muscle Performance is that dehydration can be cumulative – that is, Reproduced from American Swimming Magazine repeated failure to hydrate properly can make Volume 2002 Issue No.3 dehydration progressively worse over a period of Powering Muscles is a new CSCAA program that was hours and days, until the condition becomes developed by leading exercise physiologists, nutritionists, dangerous. and swim coaches to teach other coaches, trainers and In terms of performance, a swimmer who is athletes about the role nutrition plays in improving athletic dehydrated loses the ability to use perspiration performance. Our overall goal is to reduce athletes’ use of performance-enhancing drugs by demonstrating that sound to effectively regulate body temperature. During nutrition offers a safer and more effective alternative. This an intense workout, the muscles generate heat, is the first in a series that will address various topics in which is carried by the blood through capillaries sports nutrition, from optimal muscle recovery to the near the surface of the skin. Sweat glands dangers of banned substances. release sweat (made up of water and electrolyte Powering Muscles was developed by the College minerals) that evaporates, cooling the skin and Swimming Coaches Association of America under grant the blood just underneath. Cooled blood then from PacificHealth laboratories, Inc., makers of Endurox®. 4 flows back to cool the body’s core. As R ® and ACCELERADE®. REFUELLING MUSCLES dehydration progresses, body temperature rises Over the past 20 years, the sport of and performance suffers. Although overheating swimming has seen major advances in the is not as great a problem for swimmers as it is training of athletes. We now have an impressive for other athletes due to the medium in which array of tools to help athletes optimise their swimming occurs, the threat exists and cannot performance. Yet one tool that is still not fully be ignored altogether. utilised is muscle nutrition. It is an area that is The blood is normally 70% water. With often surrounded by misconceptions and dehydration, the water concentration of the inaccurate information. Muscle nutrition is as blood decreases, limiting the capacity of the integral to optimising performance as fitness blood to carry vital nutrients, such as glucose, and technique. Cutting-edge research coming fatty acids, and oxygen, to working muscles. out of leading exercise physiology laboratories, The capacity of the blood to remove the by- in the past two decades, has dramatically products of metabolism, including carbon reshaped our views of how nutrition can dioxide and lactic acid, is compromised as well. improve muscle performance. Unfortunately, Research has shown that the loss of even just although this information is readily available, 1-2% of body fluids can have a negative impact we have not done an effective job in on athletic performance. While swimmers communicating it to our coaches and athletes. definitely tend to lose less fluid during exercise This instalment of POWERING MUSCLES than athletes in other sports, a 2% loss of body deals with the energy and fluid needs of fluids during a long, outdoor workout in muscles. It also reviews some exciting research summer is within the realm of possibility. And on how carbohydrate replenishment during for that matter, many swimmers unknowingly exercise can blunt the effect of cortisol, a begin workouts 1-2% dehydrated. WATER IS NOT ENOUGH hormone released during exercise that breaks Through sweating, not only is water lost, but down muscle protein. Some of the information important minerals called electrolytes are lost, you may be very familiar with and already using as well. Sodium and chloride are electrolytes ... much of it you may find surprising. that help maintain the volume and balance of

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all the fluids outside the body’s cells, such as event of the day. Again, swimmers can offset blood. Sodium plays a particularly important these losses by keeping a bottle of sports drink role because it helps transport nutrients into handy throughout the day and sipping from it cells, so they can be used for energy production frequently. as well as tissue growth and repair. In addition, One might ask why a swimmer should sodium functions in muscle contraction and consume a sports drink instead of water when nerve impulse transmission. Excessive loss of perspiration is not the primary cause of fluid body salts is known as hyponatremia, and it loss, as can be the case during long meets. The can be dangerous. answer is that drinking water is perfectly Potassium is necessary for nerve acceptable in such a situation, as long as the transmission, muscle contraction, and glycogen swimmer drinks enough of it. However, studies formation. It also aids in maintaining have shown that athletes tend to consume more cardiovascular system function. Excessive fluid and thus stay better hydrated when potassium loss can cause muscles to contract provided with a sports drink than they do when involuntarily, resulting in painful cramps that they are given only water. There are two can stop you in your tracks. In addition, reasons. First, the sodium content in sports potassium losses can lead to heat intolerance. drinks actually stimulates thirst, even though it Magnesium is found in all of the body’s cells, hydrates the body better than water, which although it is most concentrated in the bones, quenches thirst. Second, water has no flavour, muscles and soft tissues. It’s a necessary and athletes tend to drink more when they like element in over 300 enzyme reactions involving the flavour of what they’re drinking. For this nerve transmission, muscle contraction, and reason, swimmers should be encouraged to especially ATP production. Low blood proactively sample sports drink flavours until magnesium levels during exercise have also they find one or two favourites, which they can been cited as causes of muscle fatigue and use from then on. irregular heartbeat. Outside the contexts of meets and practices, Due to the electrolyte factor, drinking water water is the preferable means of staying is not sufficient to restore body fluids in hydrated. Daily water requirements are highly circumstances where sweating is the primary individual and depend on many factors, cause of fluid loss. There are no electrolytes in including weight, activity level, environmental plain drinking water. Sports drinks are a better temperature, and dietary factors such as choice. Most sports drinks are formulated to caffeine intake. The “8 glasses a day” rule has provide electrolytes and water in the proper no backing in science. You’re better off simply ratio to make up for the effects of perspiration. keeping water with you and drinking it at a A well-formulated sports drink should contain slow, steady rate all day, every day. about 15mg of sodium per ounce and about FUEL TO BURN 5mg of potassium per ounce. The primary fuel sources for moderate-to Swimmers should use sports drinks during high-intensity exercise are glycogen stored in all long practices and meets. Even though the the muscles and liver and glucose carried to rate of fluid loss during swimming is relatively working muscles through the blood. Both low, a workout of 4,000 yards or more is long glycogen and glucose are products of enough for this slow rate of fluid loss to add up. carbohydrate breakdown, and for this reason By drinking three or four ounces every 15 they are often referred to collectively as minutes throughout practice, swimmers can “carbohydrate fuel”. offset fluid depletion and keep their Not all muscle fibres metabolise performance level high from start to finish. The carbohydrate fuel in the same way. Type I or drink should be consumed at a cool “slow-twitch” muscle fibres have a higher blood temperature for faster gastric emptying. flow capacity, higher capillary density, and THE CHALLENGE OF LONG MEETS greater number of mitochondria, making them Long meets present a different kind of better able to oxidise carbohydrate fuel (that is, challenge. Here, it’s not so much the swimming metabolise carbohydrate fuel in the presence of itself that can lead to dehydration. Even oxygen) and therefore more fatigue-resistant. swimmers involved in multiple heats plus relays Type II or “fast-twitch” muscle fibres are better do not swim enough during a typical meet to suited to producing energy in the absence of become dehydrated. But several races combined oxygen, allowing them to produce energy much with hours of waiting around can result in an more rapidly and making them better able to appreciable loss of fluids through sweating, support efforts of maximum or near-maximum breathing, and urination, and an appreciable intensity. But these muscle fibres deplete their decrease in performance capacity by the last glycogen stores, and thus fatigue, very quickly.

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During endurance-type exercise, use of electrolyte and carbohydrate needs should Type I muscle fibres predominates. During contain 6-8% carbohydrate to ensure that speed- and strength-type exercise, Type II fibres carbohydrate is delivered at the appropriate are also recruited. In both cases, depletion of rate. muscle glycogen stores causes fatigue. A typical FASTER ENERGY swimmer’s muscles can store about 2,000 Physiologists believe that the muscles’ ability calories of glycogen. However, only about 80% to take up glucose from the blood far exceeds of these calories are available for energy. At an the ability of the gastrointestinal system to exercise intensity of 80% of VO2 max, available deliver carbohydrate to the blood. For this muscle glycogen will be depleted within roughly reason, once glucose enters the bloodstream, it three hours. However, just a few maximum- is vital that it be delivered to the working intensity sprints, can result in depletion of muscles as quickly as possible. The hormone glycogen supplies in Type II fibres. insulin plays a key role in this process. In A LIMITED SUPPLY response to the presence of glucose, insulin is Blood glucose is available in more limited released by the pancreas into the bloodstream, amounts than muscle and liver glycogen, but it where it stimulates muscle blood flow and can be replenished much more rapidly. It takes assists with muscle glucose uptake. many hours to replenish glycogen through Conventional sports drinks like Gatorade carbohydrate consumption, while it takes only and Powerade that contain 6-8% carbohydrate about 20 minutes for the sugars consumed in a produce a significant insulin response. sports drink to pass through the stomach and Recently, however, some exercise physiologists become broken down into glucose in the began searching for ways to reformulate sports bloodstream. This is why consuming drinks to stimulate greater insulin release, and carbohydrate during exercise is essential for therefore faster glucose uptake, and they found prolonging endurance. While a swimmer cannot one: protein. Like carbohydrate, protein is a consume enough carbohydrate to completely potent stimulator of insulin release. When halt the use of glycogen for energy, he or she protein is added to a carbohydrate drink, more can consume enough to slow its depletion insulin is released than with carbohydrate significantly. alone. The obvious question is why protein isn’t Studies have consistently shown that an essential component of every sports drink. consuming the proper carbohydrate sources in When protein is consumed in large amounts, the proper amounts can delay fatigue in gastric emptying slows. Slowing of gastric endurance athletes and improve the emptying delays water and carbohydrate performance of sprint and strength athletes. For absorption; the last thing you want to do during example, in an English university study performance. This could be a major problem if a involving treadmill running to exhaustion at sports drink contains a high concentration of 70% VO2 max, athletes who consumed a sports protein per serving. drink containing carbohydrate lasted on average Per 12oz Water Gatorade® Powerade® ACCELERADE® 15 minutes longer than those who drank only Calories 0 75 108 140 Carb 0 21 28 26 water. Similarly, in a sprint-oriented study (gram) performed by researchers at the University of Protein  South Carolina, carbohydrate consumption Carb/ prior to and during exercise allowed subjects to Protein 4:1 Ratio continue 45% longer during repeated one- Sodium    minute sprints separated by three-minute rest Potassium    intervals. Magnesium  The greatest performance benefits result Vitamin C  when up to 70 grams of carbohydrate are Vitamin E  consumed per hour of intense exercise. Exercise physiologists have shown that the Research has shown that the gastrointestinal ideal ratio of carbohydrate to protein for a tract generally cannot absorb carbohydrate at a sports drink is four grams of carbohydrate per rate exceeding 1.2 grams per minute, and when gram of protein. With this ratio, a sports drink greater amounts are consumed, gastrointestinal can deliver the benefits of protein (greater distress often occurs. Consuming less than 30- stimulation of insulin) without negatively 60 grams of carbohydrate per hour fails to take impacting fluid and carbohydrate advantage of the muscle glycogen sparing effect replenishment. that results when blood glucose levels are The superiority of this special ratio has been maximised during exercise. Sports drinks that demonstrated in scientific studies. In one study, are formulated to take care of athletes’ fluid, athletes were given either water, a standard carbohydrate-electrolyte sports drink, or a

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sports drink containing electrolytes as well as HOW MUSCLES WORK DURING EXERCISE carbohydrate and protein in a 4 to 1 ratio All voluntary movement begins in the brain. (Accelerade) during exercise of varying The motor cortex of the brain stores movement intensities. The results were quite dramatic. The patterns, such as the pattern for running, in athletes consuming the electrolyte- much the same way a computer can store carbohydrate-protein drink in the 4 to 1 ratio individual programs. When an athlete wishes to had an amazing 24% improvement in swim, the brain sends bioelectrical impulses to endurance compared to those consuming the motor nerves in muscles throughout the body. electrolyte-carbohydrate drink and a whopping These impulses basically serve as commands to 54% improvement compared to those who contract. drank only water. Each motor nerve is connected to a number EXERCISE & MUSCLE DAMAGE of muscle fibres (usually several thousand). Dehydration, hyponatremia, and glycogen Together, these fibres and their associated depletion are not the only factors that limit nerve comprise a motor unit. Each muscle performance in swimming events. Another contains hundreds or thousands of motor units. factor is muscle tissue damage. High-intensity The muscle fibres in any given motor unit and repetitive muscle contractions cause contract according to an all-or-nothing law. If microscopic tears to occur in muscle fibres. the impulse received is strong enough, all of the These damaged fibres can no longer participate fibres in the unit contract together. If it is weak, in muscle contractions. Therefore, when a large none of them contract. The difference between number of such damaged fibres accumulate, strong muscle contractions, such as those performance begins to diminish. involved in sprinting, and weaker contractions, Micro-tearing is not the only cause of muscle such as those involved in long-distance tissue damage during exercise, however. There swimming, is in the strength of the impulses is also evidence that long-duration exercise and the number of motor units in the muscle produces free radicals, which also contribute to that participate. muscle damage. Free radicals are molecules in The energy required for muscle contractions the body (usually oxygen molecules) that have is released when molecules of adenosine become highly unstable due to the loss of an triphosphate (ATP) stored in muscle cells are electron. In order to stabilise themselves, these broken up. Because there is only a limited molecules steal electrons from other molecules amount of ATP stored in the muscles, it must be in muscle cells, causing muscle protein continually replenished during exercise. During breakdown. moderate- to high-intensity exercise lasting A third cause of muscle tissue damage more than several seconds, ATP is restocked during exercise is catabolism, which is the through the breakdown of glycogen stored in breakdown of muscle protein for energy. Protein the muscles and liver and glucose transported is not a preferred source of energy for the body, in the blood, as well as stored fatty acids. but when carbohydrate fuel is running low, the Glycogen and glucose, in turn, are derived from body has little choice. The hormone cortisol is the metabolism of carbohydrate in food. the primary agent of catabolism. When muscle The muscles receive the nutrients they need glycogen reserves run low, the adrenal glands for energy metabolism (fats, amino acids, release cortisol, which attacks muscle tissue glucose, etc.) from the circulatory system, which directly, releasing usable energy. also removes the waste products of energy Carbohydrate consumption during exercise metabolism from the muscles. Except in very can minimise the release of cortisol and the short, maximum-intensity efforts, the most breakdown of muscle protein, in two ways. important substance delivered to the muscles First, carbohydrate consumption increases through the blood is oxygen. Individual oxygen blood glucose levels and thereby conserves molecules are delivered into the muscles muscle glycogen. Second, carbohydrate through capillaries, penetrate into muscle cells, consumption causes insulin release, and and assist in glucose breakdown inside insulin counteracts the catabolic effect of structures called mitochondria. The primary cortisol. In a 1998 study conducted at waste products produced by aerobic muscle Appalachian State University, athletes who contractions are carbon dioxide, which is consumed a 6% carbohydrate sports drink expelled via exhalation, and water, which is during an extended workout maintained resting expelled via perspiration. levels of insulin and had lower levels of cortisol The primary cause of muscle fatigue during not only during but even after the workout than prolonged endurance exercise is depletion of controls who drank only water. available glycogen in the liver and the working muscles. Even though the muscles can draw

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energy from glucose, fat, and protein, some It is also a good idea to drink a sports drink amount of available glycogen is required even like Accelerade after training and competing. for the use of these alternative fuels, which is This will help you replace the fluids you have why glycogen supplies are the primary limiter of lost and the carbohydrate you have burned endurance. more quickly. Swim meets can last hours. That GET READY TO WIN is enough time to become dehydrated and to Every swimmer wants to get better. And run low on muscle fuel – even without every swimmer knows the best way to improve competing much. By sipping on a sports drink is by training smart and hard. But there’s throughout the day, you will be as fresh for another way, and that’s by fuelling your your last event as you were for your first. muscles. By fuelling your muscles in the best Here’s the bottom line … your body is like a possible way during and after practice, you will machine. In order to train and compete well, have more energy and perform better in your you need to give your muscles fuel for energy. workouts, and you will compete better, too! The new sports drinks like Accelerade are the An athlete’s muscles are like a car’s engine. best way to get the energy you need before and A car gets its energy from petrol. Athletes get after practice and races. Give them a try – and their energy from carbohydrate, which comes get ready to win! from foods like fruit and bread. When a car runs out of petrol, it stops moving. The same TIPS FOR USING SPORTS DRINKS thing happens when your muscles run out of • Always keep a squeeze bottle of sports carbohydrate. drink handy on deck during all practices Besides fuel, cars also need things like oil to and meets. run smoothly. Athletes need other things, too. • Take a few gulps from the bottle about The main ones are water and electrolytes. When every 10 minutes from the beginning of exercising, you lose water through sweat. This practice to the end. process is known as dehydration. The more • When you finish your workout, keep water you lose, the more your body heats up, drinking the sports drink. In the first hour and the worse you feel and perform. after practice, you should drink at least AND THAT’S NOT ALL 12 ounces (that’s the size of a regular Along with water, certain minerals called soda can). electrolytes are also lost on sweat. If you don’t • There are many different flavours of sports replace the electrolytes you lose, you will get drinks. Try a few and then drink the one tired faster. you like best. You will drink more if you Swim practice can last a long time. During like the flavour. practice you burn a lot of carbohydrate fuel and • Keep in mind that not all sports drinks can lose a lot of water and electrolytes. Years are the same. The best sports drinks are ago, swimmers only drank water during the ones such as Accelerade that have a workouts. But water gives swimmers just one of little protein in them. Protein helps get the three things they need to help their muscles carbohydrate fuel to your muscles faster – work best. giving you more energy. Today, smart swimmers drink sports drinks during practice. Sports drinks contain the GASTROESOPHAGEAL REFLUX water, the electrolytes, and the carbohydrate DISEASE & ITS EFFECTS ON SWIMMING you need to fuel your muscles. Drinking a By Edward H Nessel R P M S., MPH sports drink during practice will give you more Garden State Masters energy and help you train harder, especially at Reproduced from ASCA Newsletter, Vol.2001-12 the end of the workout. And the better you Those of you who have experienced some train, the better you will compete. form of heartburn, indigestion, and/or acid CHOOSE WISELY reflux on a recurring basis realise something is But not all sports drinks are the same. There not right with the world; this writing will is a new sports drink around that works better hopefully enlighten and council as to lessening than the old ones such as Gatorade. The new of, and dealing with, the harmful effects (that drink is called Accelerade, and what makes it can develop over time) on everyday functioning special is that it has a little protein in it. and especially during a swim session. Scientists found out that putting a little protein How is this related to swimming? First, in a sports drink is like putting a fuel injector in Masters has, as a majority of its 40,000 your car. It gets the carbohydrate fuel to your nationwide membership, a determined but ever- muscles faster, which helps you train harder aging body of men and women seeking the path and longer and makes you less tired. to a healthy lifestyle; and as one ages, negative

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physiologic changes develop (even in the best of heartburn’s popularity is the extended series of us). GERD happens to increase in frequency radio and TV commercials extolling the wonders with age for several reasons. Secondly, of prescription (e.g. Nexium) and formerly- swimming, by its nature, forces us to do our prescription (Tagamet, Zantac, Pepcid) workouts in a prone position, (no gravity to help medications that can simply bring relief with us keep things down in the stomach) which can one swallow. place a lot of pressure in the gastrointestinal WHAT CAUSES (OR AGGRAVATES) tract and allow for an easier path of acid reflux GASTROESOPHAGEAL REFLUX DISEASE? to go back up the esophageus and produce a Mild temporary heartburn, caused by several whole series of discomforting symptoms. of the reasons stated above, can happen to WHO SUFFERS FROM GASTROESOPHAGEAL anyone. Persistent Gastroesophageal reflux, REFLUX DISEASE? however, may be due to abnormal biologic or Up to 15 million Americans experience structural factors which include malfunction of heartburn and other discomforting symptoms the lower oesophageal sphincter (LES) muscles, daily. Reflux with a pattern or with ever- defects or injuries in the lining of the increasing frequency needs to be addressed. esophageus, poor motility of the stomach Studies have reported that across the general contents leading further down into the population 36-44% of adults experience gastrointestinal tract, over-acidic stomach heartburn at least once a month, 14% every contents, and sensitivity to the other elements week, and 7% once daily. But the statistics rise of digestion (enzymes, etc.). sharply as age progresses to where it is seen The band of smooth muscle tissue at the that up to 67% of those over 65 have symptoms base of the esophageus (where it approaches of GERD (though not necessarily heartburn) at the stomach) is called the lower oesophageal least monthly and as much as 20% are weekly sphincter (LES) and is responsible for closing sufferers. and opening the lower end of the esophageus; it With aging, the oesophageal lining can is essential for maintaining a pressure barrier become less sensitive to the irritative effects of against contents from the stomach. If it loses acid and digestive enzymes, yet sustain tone or tears (a hiatal hernia causing the LES to moderate to severe damage, which can present rise above the diaphragm), the LES cannot close as intense inflammation, which can then lead to up completely after food empties into the strictures, ulcers, and even pre- and cancerous stomach. Then digestive enzymes and acid from cellular changes. But, even the young can the stomach are able to back up into the suffer. esophageus and cause the irritative effects that Often during the training season, my age comprise Gastroesophageal reflux disease. The groupers would complain of stomach distress LES is a complex area of tissue, and various and/or indigestion at swim practice. I would substances can act to disrupt its function. often find that they ate incorrectly (fatty, spicy, Adrenaline, or anything that acts to release extra rich foods, and in too great a quantity) this powerful stimulating hormone, (e.g. before a vigorous workout. They may not have decongestants like pseudoephedrine) can work been suffering from GERD, but they were to relax the LES muscles as can spearmint, placing themselves in a compromising position peppermint, onions, garlic, chocolate, acidic allowing for GERD’s symptoms to take place. citrus and tomato products. Caffeinated coffee Keep this up, and they could very well develop a produces a double whammy in that certain propensity for reflux by stressing the area that aromatic oils found there (whether caffeinated joins the esophageus with the stomach. Telltale or not) increase stomach acidity, and the symptoms here show as chronic cough, a feeling caffeine acts to relax the LES. of chest irritation, frequent respiratory Asthma inhalers (that relax the bronchial infections, wheezing, and disturbed breathing tubes), sedatives and common pain relievers while asleep. also weaken the LES. Medicines that stop acid Anyone who eats a heavy meal then lies on secretion and relax the gut in spastic conditions their back or bends over from the waist, is at (anticholinergics), and drugs that reduce blood risk for heartburn. Increased pressure on the pressure and ease the work on a compromised abdomen due to excess weight, a tight belt or heart (calcium channel blockers) weaken the clothing, sitting for a long period after eating or LES and slow down the movement of food snacking at bedtime can all lead to reflux. through the stomach which can cause a food GERD, itself, is quite common; just two years back-up and increase abdominal pressure. ago, the largest selling prescription drug of the Non-steroidal anti-inflammatories (NSAIOS) year was an acid inhibitor to treat it. A purple can produce ulcerations in mucous membranes pill called Prilosec. Another example of lining both the stomach and the esophageus if

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taken often because they inhibit a protective ulcers and cancer of the stomach. Finally, our substance, prostaglandin. Elderly patients with old friend, asthma, is once again seen quite GERD and taking NSAIDS are at an increased often in the GERD population. In fact, GERD is risk of oesophageal damage which could be life the second most common cause of persistent threatening. An occasional NSAID will usually coughing, which can occur without the other do no harm. A safer alternative for pain relief classic symptoms of asthma. would be acetaminophen products (e.g. Tylenol). Diagnostics by an experienced physician is About half of asthmatic patients also have absolutely necessary to prevent danger that can GERD. It is still not entirely clear, however, develop from long-term untreated GERD. In the whether asthma is a cause or effect of GERD. great majority of cases, a diagnosis of GERD is Some experts speculate that the coughing, relatively straightforward if the major symptoms choking, and sneezing seen in asthma attacks are lessened by taking antacids for short cause changes in pressure in the chest that can periods. About 600,000 people come to trigger reflux. Exercised-induced asthma does emergency rooms each year with chest pains. not appear to be related to GERD. Others feel Over 100,000 of these people are believed to that the irritative effect of the refluxed acid actually have GERD. causes inflammation in the mucous membranes A one week’s trial of any of the stomach acid- allowing for asthma to occur. inhibitors (Prilosec, Nexium, Protonix, Prevacid), Alcohol and smoking adversely affect the has proven to have a high rate of correlation body with relation to GERD. Alcohol relaxes the with the presence of GERD if relief happens LES muscles and can also irritate the mucous quickly and lasts as long as the medication is membrane of the esophageus. Smoking can also taken. But this does not show the condition of relax LES muscle function, increase acid the esophageus at that particular state in time. secretion, reduce the intestinal-lining protective Symptoms can dissipate, and sometimes give substances prostaglandins and bicarbonate, the patient a false sense of recovery, but serious and decrease mucosal blood flow. underlying cellular changes may have already WHAT ARE THE SYMPTOMS OF GERD? occurred. An additional cause for possible Typical symptoms include … heartburn and concern is the questionable characteristics. regurgitation. With heartburn, a burning association of the presence of the gut bacteria sensation radiates up from the stomach to the Helico Pylon (H. Pylori) and the patient taking chest and throat. Regurgitation actually causes anti-secretories to lessen the acid content in the the patient to feel the acid backing up, stomach. Cause and effect has now been sometimes forcefully shooting all the way up to shown, only an association. But elimination of the mouth with a wet burp or small amount of the H. pylori should be sought since it is not a vomit. Re-tasting swallowed food is a dead normal resident of the GI tract and it can cause giveaway that regurgitation is happening. gastritis leading to ulcers or cancer. Up to half of GERD sufferers experience The best method of ascertaining the state of dyspepsia, seen as heartburn, fullness in the the patient is to do an upper endoscopy. It is stomach, and nausea after eating and is state-of-the-art and the preferred method of aggravated by bending over, lifting a heavy diagnosis. Biopsies are also taken either in the weight, or lying down particularly on the back. esophageus and/or the stomach to rule out Chest pain can be a common symptom of dangerous cellular changes and look for GERD, and it is very important to differentiate it possible infecting organisms that can bring on from angina or an impending heart attack. In GERD. general, if the pain is not made worse after Another test is to look for acid content by exercise or is worse at night while lying down means of a probe (ph monitor) inserted into the odds favour reflux disease. Trouble swallowing, esophageus for 24 hours. This can be especially choking, and hoarseness are seen in almost half useful if one is looking for a cause of night-time of GERD patients. Many experience what they asthmatic symptoms (wheezing, coughing, feel is a lump of food trapped behind the burning throat, etc.) while suffering from breastbone. This could be only a spasm of the suspected GERD. esophageus or it could mean more serious JUST HOW SERIOUS IS GASTROESOPHAGEAL damage in the form of stricture or tumour. REFLUX DISEASE? Chronic sore throat usually results and hiccups In the vast majority of cases, the condition is often evolve without warning. Completing the temporary and mild, causing only transient gastrointestinal syndromes are nausea and discomfort. If patients have frequent relapses, vomiting. A chronic symptomatology of these however, and it remains untreated, serious two needs a differential diagnosis to rule out problems can develop over time. These can other potentially serious conditions such as include severe narrowing (strictures) of the

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esophageus, erosion of the esophageus lining, acid-pump inhibitors which directly reduce acid ulcers, and pre-cancerous changes in the cells by shutting down the enzymatic activation of of the esophageus (Barrett’s Esophageus). The the acid-forming cells in the lining of the risk for serious GERD increases if the stomach. Across the board, the acid or proton- esophageus becomes inflamed, if the initial pump inhibitors are stronger than the symptoms are severe, if they persist in spite of histamine blockers, but both definitely work to treatments that are successfully healing the reduce acid content in the stomach. esophageus, or if there are severe underlying There are four H2-blockers marketed in the muscular abnormalities. GERD can also cause U.S. for over-the-counter purchase … complications in other areas, including the famotidine (Pepcid AC), cimetidine (Tagamet), teeth, the throat, and the airways leading to the ranitidine (Zantac), and nizatidine (AXID). Their lungs. All these become more severe in the acid-suppressing activity lasts from 6-24 hours elderly. (Pepcid being the strongest acting) and are very Barrett’s Esophageus is caused by chronic useful for people who need persistent acid and severe exposure to acid and bile reflux suppression; they may also prevent heartburn cause by GERD. In such cases, cellular changes episodes in people who are able to predict its may develop into one of the most rapidly occurrence. With mild symptoms, this class of increasing cancers in North America. Most at drugs works in about 70% of patients; with risk are patients who develop GERD at an early moderate symptoms the efficacy declines to age and whose symptoms last longer than 50%. average. There are no treatments to reverse The proton-pump inhibitors are the major Barrett’s Esophageus, only surgery to remove it league players that keep GERD under as it takes on cancerous characteristics. manageable conditions. Studies have shown Acid reflux can also cause spasms of the that at least 93% of GERD patients are vocal cords (larynx), thereby blocking the flow of benefited by this class of drugs. The products air to the lungs. In addition to hoarseness and available are omeprazole (Prilosec), lansoprazole the need to constantly clear the throat of (Prevacid), pantropazole (Protonix), rabeprazole mucus, this can cause sleep apnoea where one (Aciphex), and esomeprazole (Nexium). stops breathing temporarily during the night. Advertisements for this class of medications The patient often experiences restless sleep, thankfully have the caution added about the morning headaches and afternoon drowsiness. need for physician intervention. Though these In time, they are prime candidates for increased drugs can virtually eliminate many of the blood pressure. distressing symptoms of GERD, they cannot In regards to asthma, some experts feel that fully control regurgitation; this has to be the acid leaking from the lower esophageus controlled by an altered lifestyle as explained stimulates the vagus nerve endings located below. nearby which then cause the airways to The addition of the antacid class of constrict producing difficult breathing. Asthma medications to help lessen the effects of excess can also be triggered if regurgitation is acid in the GI tract is both logical and correct. aspirated into the lungs. There are those who Readily available, inexpensive, and mostly feel asthma actually is a cause of GERD. People without negative side effects, antacids can be with both asthma and GERD report higher than utilised to coat the esophageus and stomach a normal rates of choking during the night, few times per day and at specific times when burning at the back of the throat, regurgitation, trouble can be anticipated. and hoarseness. In addition to asthma, people Gaviscon is a drug that can provide a unique with GERD appear to have an above-average beneficial function. This is a tablet foaming risk for other respiratory disorders like chronic agent that needs to be chewed and taken with bronchitis, emphysema, pulmonary fibrosis, water to put a protective barrier between the and pneumonia. stomach and the esophageus; it works quite Dental erosion is a very common problem in well to temporarily keep the acid in its place. GERD patients due to the acid backing up the The lifestyle and dietary changes that help mouth and eroding enamel in the teeth. lessen the effect of GERD can have an effect HOW CAN ONE TREAT GERD AND LESSEN ITS where almost half the sufferers can experience OCCURRENCE? relief. There are certain foods (some listed The two main types of medication previously) known to relax the LES and allow incorporate, first, the function of H2-blockers acid to reflux back up the esophageus. Among (interfering with the receptor sites of histamine the worst offenders are chocolate, products with in the gut tissue) which indirectly reduces acid caffeine, any kind of flavour of mint (e.g. production and secondly, the proton-pump or spearmint, peppermint), all coffees (even

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decaffeinated which increase acid secretion due Those with GERD who train in the water to the volatile oils in the beans), all carbonated regularly and realise they have experienced drinks (which increase pressure on the LES), some, many, or all of what has been mentioned and the typical spices, condiments, and in this article, must make appropriate life flavourings. Alcohol and smoking must be changes to assure that all the benefits of swim eliminated from daily (or even occasional) training are experienced without these negative consumption. tradeoffs. Certain physical measures can be instituted into daily life that can break or lessen the cycle HOW TO SUCCEED IN BUSINESS BY of acid reflux, irritation, discomfort, and cellular damage. The simple procedure of chewing gum REALLY TRYING after eating or as reflux is about to begin By Bruce Hetrick produces more saliva, which is a known acid- Reproduced from ASCA Newsletter 2002-06 neutralizer and protector of the oesophageal Hetrick is President and Creative Director at Hetrick lining. Communications Inc., a local public relations and Avoiding tight-fitting clothing especially marketing communications firm. He can be reached by around the waist will reduce pressure on the email at [email protected]. LES, as will the act of losing weight around the In my very amateur acting career, I’ve twice middle and avoiding full bending at the waist, appeared in the musical “How to Succeed in especially while lifting or moving heavy weights. Business Without Really Trying.” The first time, Also, avoiding ingesting a large amount of food I played “The Book Voice,” the invisible narrator before physical exercise will definitely reduce who instructs J. Pierpont Finch on the nuances the volume/pressure build up in the GI tract. of corporate ladder-climbing. (To make this And avoid, or at least lessen, the conditions for minor part sound meaty, I remind folks that the absolute worst time for reflux, never go to Waiter Cronkite read the part for the Broadway bed right after ingesting large amounts of food revival.) If memory serves, The Book Voice first and/or drink. In fact, all bedtime snacks must intones: “Dear Reader: This little book is be stopped if one is to keep GERD down to a designed to tell you everything you need to minimum. The rule of thumb is that three know about the science of getting ahead. Now hours must pass between food ingestion and let us assume you are young, clear-eyed, bedtime. healthy and eager – anxious to rise quickly and While in the bed, certain physical measures easily to the top of the business world. You can be taken to lessen the chances for reflux. can!” To which Finch replies, “I can!” Elevating the head of the bed at least six inches When I began working, I quickly discovered or utilising a wedge-shaped support to do the there’s no book voice in one’s head – no sage same to the body while asleep will allow gravity advice, no easy outs, no timely warnings. to aid in keeping acid down. But making the Instead, the real-world Finch must actually mistake of just adding a few pillows to the head learn on the job, read insightful columns in can actually worsen the situation because of an Indianapolis Business Journal or listen to folks increased bending at the waist. Finally, the who’ve been around the business block. actual position in which one sleeps can make a Of late, I’ve listened to Jim Thorne, who has difference. Lying on one’s left side, allows for the viewed workplace highs and lows from many physical fact that where the esophageus enters perspectives – as a corporate human resources the stomach, it is at a higher angle than most of executive, advisor to CEOs and consultant to the food contents. The food would pool away manufacturers, sales companies, high-tech from the oesophageal opening into the stomach firms, law firms, physicians, university and have less chance of spilling back over into presidents and more. the esophageus. Jim’s also a father whose youngest daughter Gastroesophageal reflux is all around us in is embarking on a job search. Inspired by a our everyday lives. Probably many more people recent column in this space about resumes, have it than they realise. It may seem unfair cover letters and other tools of the job seeking (who said life was fair) that something like this trade, Jim took things a step further. He wrote should occur with more frequency as we age; down his own “How to Succeed in Business” but that is physiologic life. To ignore same is to advice – tips not only for his daughter and other play the fool. There are several measures that newly hired employees, but also for veterans can be taken to help alleviate the condition and who want to keep ahead of those thundering hopefully lessen the consequences of constant youngsters. This stuff isn’t rocket science. It is, irritations to mucous membranes not intended however, often ignored. So, establish these good for such abuse. habits early refresh them often and revisit them

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if you’re not getting what you want at work. move into the top 5% of performers anywhere. Jim Thorne’s “Exceptional Actions” for Be your word. Workplace Success In “How to Succeed...” the Book Voice says, SHOW UP. Demonstrate to your manager and “If you have education, intelligence and ability, others that you care about your job and take so much the better. But remember, thousands work seriously by being on time, rarely missing have reached the top without any of these work and not leaving early. These may seem qualities.” But not, I’d submit, without putting obvious, but they must not be, given the Jim Thorne’s advice to work. numbers of employees who don’t do so. SPEAK UP. Create value for the organisation by contributing whenever and wherever you can. Be sure you have something valuable to say and then say it. Actively participating in teams and BBooookk RReevviieeww meetings will set you apart. It also may set an example for those who remain quiet and those who speak when they don’t have anything to By Peter Ruddock add. BUILD UP. Positive relationships make work more enjoyable and help you get things done. Look at it this way: Most work will be done by others. Others want to be respected. You can A Swimming choose to respect them regardless of their education, pay and position. The relationships Coaches you build will encourage others to support your Guidebook projects and make them more willing to alert By Dr Ralph and help you when you’re about to get into trouble. You, in turn, earn respect by showing it Richards to others. BE UP. You have a choice each day about your attitude. Choose to be a positive player. Steer clear of those who are sour or cynical and who drain your energy and the energy of others. Over the past 20 years there have been STEP UP. Learn your job quickly and do your some excellent books by Dr James Counsilman work well. Find ways to improve your work’s and Ernest Maglischo. quality, speed and cost. Understand how your These books have covered swimming in fine job contributes to the success of your detail. organisation, then find ways to create more Both authors have written excellent books value. that are the bibles of coaching, but their books LISTEN UP. Learning to really listen will set you are written in very technical detail that requires apart. People gravitate to those who are good listeners. Listening will help you respond much reading to understand and follow the appropriately to requests from others. That information. means fewer dropped balls, less reworking and fewer missed deadlines. And by listening, you’ll Ralph’s book is easy to read and understand … learn something. he has simplified the topics to make them easy STAND UP. Be clear about your principles and to follow. defend them. People who are honest, forthright He has covered the areas that coaches and willing to stand up for others are valued in should be aware of and he has used up-to-date organisations. When you demonstrate and earn references to back up his writing. trust, you can contribute more as an individual In this book the information that has been and as a team member. Giving credit to others presented around the world has been brought when it is due earns gratitude and respect. together into easy-to-read material. Honest people needn’t worry about what they said or did. When a situation seems murky, ask This is a great beginner’s text that is not too yourself: “If this situation were to appear in the technical. media, would I still feel I did the right thing in It is a book that is most useful for all coaches the right way?” to read. FINISH UP. Do your work. Do it completely. Do it on time. Do what you say you’ll do and you’ll

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