VOL. XVIII No. 1 JANUARY-FEBRUARY 2002

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CONTENTS

As Good as it Gets (Thoughts by Bill Sweetenham)...... 1 Don’t think about going fast… (Al Dodson)...... 80 Rules Changes (Don Blew ASI)...... 3 From Ursula ...... 82 Aerobic & Sprint Workouts for Trained Swimmers (David One Hell of a Life Book Review (Jon Henricks)...... 88 Pyne) ...... 4 Book Review – The Swim Coaching Bible (Peter International Swimmers in Australia...... 5 Ruddock) ...... 89 Get bigger! Get stronger! Get organised! (Dr Louise 2002 Telstra Australian Open Championships Multi- Burke)...... 6 Disability Qualifying Times...... 89 Health Waves (Rick Curl & Edmund Burke)...... 8 2002 Telstra Australian Swimming Championships...... 90 National Test Protocols for Australian Paralympic What is the individual swimming success of each member Swimmers (Brendan Burkett)...... 10 of the Australian Swim Team between 1990 & 2000? Swimming Psychology (Craig Townsend)...... 12 (Lynn Fowlie)...... 92 Body Temperature Homeostasis during a 40km Open Water Swim (Leclerc; Lacroix; Montgomery)...... 20 SWIMMING in AUSTRALIA is published six times annually. Coaching Accreditation Courses – Level 1 – 2002 ...... 25 Training Tom Dolan for Sydney 2000 (Rick Curl) ...... 26 Copy Deadline Biomechanical Factors Influencing Breaststroke Turns by January-February 15th January March-April 15th March Age-Group Swimmers (Brian A. Blanksby, Jennifer R. th Simpson, Bruce C. Elliott, Keith McElroy) ...... 29 May-June 15 May July-August 15th July Letters to the Editor...... 35 th September-October 15 September What can be learnt from Start Performances at the Sydney November-December 15th November 2000 Olympic Games (Judi Cossor & Bruce Mason).... 37 FINA Open Water Clinic – Maldives (Graeme Carroll)40 NOTICE TO ADVERTISERS Australian Swim Camp 2001 (Jenny Pilgrim) ...... 43 All copy is subject to acceptance by the publisher. All Rest, Recovery, Restoration and Racing (Wayne advertisers must ensure that their advertisements comply Goldsmith)...... 44 strictly with the requirements of all Federal Legislation. The The Sport Educator...... 46 publisher reserves the right to reject copy without giving Good governance = sustainable performance (Erni Rauter) .46 any reason or explanation. International Testing grows stronger in 2001...... 48 The Coach-Management Relationship ...... 49 COPYRIGHT ISSUE FROM THE PUBLISHER Vocational Education Training (VET) – the experience of As more and more articles with invaluable technical and Australian Swimming Inc ...... 52 research data have and will be published through our An effective résumé – where the facts replace a good story! Magazine for our Members to read and use, it is timely to (Robert McMurtrie) ...... 55 mention Copyright infringements. Learn to Swim...... 56 The ASCTA Magazine (SWIMMING in AUSTRALIA) How I grew the Nolan Swim School (Barbara Nolan)...... 56 Publisher strongly advises all concerned that any attempts Australian Learn-to-Swim Benchmarks (Mary Shaw) ...... 58 to reprint articles or excerpts from contents is prohibited The Foundation for a Healthy Life! (Diny Van Dyk) ...... 60 without the written permission of the publisher and author. Fear of the Water & how to overcome it (Ilkka Keskinen)....64 Any infringements of copyright will be dealt with Developing Alternative Programs (Lari McDonald)...... 66 accordingly. WSCA Newsletter...... 68 Views expressed in articles are those of the authors Hormonal Doping & Androgenization of Athletes: Part 2 and do not necessarily reflect those of the Editor or the (W.W. Franke & B. Berendonk)...... 68 Board of ASCTA. First, Break all the Rules (George Block)...... 77 Talkin’ about Boys (Phillip Whitten) ...... 79

SWIMMING in AUSTRALIA – January-February 2002

anything is possible, must be sold by the coach to the swimmer and parents every day. Being able to witness this and be a part of it every day of your life makes coaching for me the best profession in the world. Taking the untrodden, unknown path – daring to take risks – daring to be Thoughts by Bill Sweetenham different – to know no limits – to think outside the circle – to go where others fear and to individualise At a recent International Coaching Forum … are the attributes of great swimmers and coaches. (American Swim Coaches & Teachers, New Orleans Regardless of talent, these can be shared and 2001), I was asked for my two most positive and two developed by anyone willing to make commitment in most negative coaching experiences. In a period of preference to involvement. coaching that has continued over 25 years, I have had Two experiences stand out for me in my own the pleasure to work with many outstanding people, coaching, and they are… as swimmers, parents, coaches, officials, etc. The • To be part of what I have just mentioned. number of positive experiences has been exceptional • Having an athlete do something very special when – from working with the very young mini-squad you know your influence was a deciding factor in swimmers – to the very gifted Elite Senior a performance when an athlete competes above International swimmers. themselves. Sharing experiences with hard working, With regard to negative coaching experiences – committed, young people of all talent levels, is two exceptional situations come to mind. However, something that words cannot describe. To name a few this type of negative situation occurs very rarely in positive experiences would only serve to rob some of coaching and nearly always comes about through the many wonderful and positive coaching inexperience and/or ignorance. It was fortunate that I experiences that I have had the great pleasure to could pass some positive experience on to these two enjoy over this extended coaching life. The unique coaches and hopefully they appreciated the input. experience to share on a daily basis the ups and However, I certainly felt better for offering the advice downs and challenges of very special young people that I could to these two coaches. facing the self-imposed task of giving totally has The first negative coaching statement came from a untold rewards and not one I would ever wish to well known, recognised and accomplished swim trade. coach and, I quote, “I am only interested in and have Most people in life and business, etc., trade a a desire to coach super talented swimmers”. balance of maximising outcomes or results for the Should the coach continue with this belief and least or a regulated amount of effort and work. Not so philosophy, then he will never know, enjoy or with competitive swimmers as they give totally for an appreciate the enormous satisfaction and personal unknown outcome. The outcome is always positive, reward of teaching and coaching committed, average as there is nothing more rewarding than to have given talented athletes to compete and perform both at and totally and withhold nothing, in an effort to identify above their potential. This is so much more your highest outcome. Anything that has been saved rewarding than having a super talent perform and in this equation is entirely wasted and no challenge is perhaps win, break records, but be below their ever considered too great. individual potential. Of course, we would all like to This is not easy and it is the coach’s responsibility coach the super talent who is committed above their to continually set higher standards of achievement for potential. However, these athletes are rare and each athlete they work with whilst appreciating that exceptionally hard to find. Most coaches might only they and the athlete must have an open mind to all see one or two in a lifetime of coaching – if they are possibilities. The coach must convince the willing, lucky. More would mean an extremely lucky and the unwilling, the talented, the less than talented, to talented coach. It is said that very few super talented achieve the impossible without consideration for athletes perform and prepare at or above and beyond limitations in the most difficult conditions in doing their talent level, but this is quite often achieved by whatever it takes to maximise individual potential … average talent, who possess high discipline, there is no room for compromise or sacrifice determination, consistent, energetic and ever present considerations where great athletes and coaches are enthusiasm for both training and competition. What a concerned. Giving totally and possessing great great, fabulous and rewarding experience these uncompromising confidence in that everything and people are to coach.

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Motivation is a lifestyle and not about being ability to build and mould a team which allowed each excited three of four months or less prior to a major athlete to maintain their strengths AND strengthen competition. Many an average talent has won and their weakness. He had failed to understand and achieved success ahead of a more talented athlete, appreciate that a coach’s duty to which he or she is due to the individual’s greater work ethic, attitude accountable and responsible is to develop the team and enthusiasm to get the job done. They make and individual by getting the best out of each and success happen because of their lower talent levels. every player in their care. An athlete will win or The podium of major competitions never accepts or perform well based on their individual strengths and tolerates negative athletes, but does applaud average will perform below their best if focused on their talent with attitude. weaknesses. Negative coaches never win confident These less-than-talented athletes with attitude and athletes and confident coaches always win. enthusiasm make great coaches as they have a greater Team goals may be focused on a special weakness appreciation for the partnership of high commitment of the team – i.e. defence – or on that of an opposing and reward. The worship of high talent is only of team, but it must be clearly understood that you win value when accompanied by an enthusiastic, due to your strengths and they must never be committed attitude and discipline to high work ethic compromised and you can fall short of your goals or and skill perfection on a consistent basis. Many less- get beaten due to your weaknesses and these must be than-super-talented athletes offer up these attributes continually eliminated. You, as a coach, must build more frequently than the super talent and the invincible athletes who are superior in every possible opportunity to coach these athletes is exceptionally way, by doing the basic skills exceptionally well in rewarding. preference to doing the exceptional skills basically Regarding the coach making the statement … well. In team sports you must build a Team prior to unless he accepts an attitude change, he stands to lose any ruthless elimination of weakness and in much as a coach. These committed but average individual supports the advancement of the individual talents have provided me with at least as much, or should facilitate the building of a team. It was more, reward and satisfaction as the 12 or 15 special, surprising to me that the Basketball coach did not dedicated and committed super talents I have been have any of the games videoed and did not focus on fortunate enough to be involved with in my coaching the total lack of team building. If he had, his negative career. tactics would have soon become painfully obvious. The second negative coaching experience or The unfortunately, disappointing and sad fact is statement that I have witnessed, came from a District that the end result of both these negative statements level, Age Group Basketball Coach and, I quote, “I will conclude with neither coach achieving his wish I had 30 players all outfitted, sitting in the potential as a coach and a lot more talented and/or stands. As soon as one current player on the court committed athletes in their care will suffer the same made a mistake, I would replace him/her”. fate. Some may argue that this is an excusable You do not require a champion athlete to be a statement due to the above defined limited champion coach or have a winning athlete to be a level/standard of coaching involved in this situation. I winning coach. A coach of compassion, disagree. understanding and commitment will soon achieve I did, however, put this statement to several both standards. Complete technical knowledge is a leading senior team sport coaches from Netball, base requirement and expectation of EVERY coach Basketball and Football codes … all of who provided and is not THE key factor in producing winning virtually the exact same negative reaction to the teams or maximising individual potential, either in a statement. All considered this to be extremely non- team or an individual sport. sensical as it would result in taking a champion team These principles, I feel, were missing from each or team of champions to a group of individuals who coach’s brief, thus preventing them from some of would become, at best, mediocre or average – due to coaching’s great experiences. The ability of the coach their fear of taking risks or making a mistake, or to communicate and impart his/her knowledge, build causing or being seen to cause a mistake. This team a team, sell dreams, convert involvement into would end up as a team of individuals who commitment, overcome challenges and develop individually focused on not making mistakes in individuals utilising a multi dimension, fully preference to playing as a cohesive unit or team and integrated coaching/science/medical based strategy being willing and encouraged to experiment and take and model is what it takes to be a champion coach calculated risks. The feeling being that this coach and/or a winning coach. would, unfortunately, and obviously, fail in his

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Both coaches making these statements I feel will, at the end of the day, miss the enjoyment of coaching RULES CHANGES – as explained in my earlier paragraphs. I have From Don Blew (ASI) spoken to both coaches making the statements and I BACKSTROKE SW6 hope they can enjoy their coaching as much as I have. SW 6.3 Consistent and fair team commitment, recognition Some part of the swimmer must break the surface of and discipline must be a part of every coach’s the water throughout the race. It shall be permissible strategy, or failure is assured. Providing the athlete for the swimmer to be completely submerged during with a tool bag of transferable, transportable, the turn, at the finish and for a distance of not more systematic range of mental and physical skills that than 15 metres after the start and each turn. By that they take to their next level of sport and life, is an point the head must have broken the surface. expectation and responsibility of every coach. SW 6.4 Coaches must be recognised and rewarded for this. During the turn the shoulders may be turned over the The swimming coach was rewarded and recognised vertical to the breast after which a continuous single financially, however, the basketball coach was not arm pull or a continuous simultaneous double arm and whilst I find this unacceptable, it is not an pull may be used to initiate the turn. Once the body acceptable reason for less than applaudable coaching. has left the position on the back, any kick or arm pull In every instance where I have witnessed a great must be part of the continuous turning action. The athletic performance, the coach’s experience and swimmer must have returned to the position on the development has always been in advance of that of back upon leaving the wall. When executing the turn, the athlete, but both parties enthusiasm, attitude and there must be a touch of the wall with some part of focus to get the job done has been equally high. Quite the swimmer’s body. frequently, the athlete must be re-directed and the SW 6.5 coach must self evaluate on both positive and Upon the finish of the race, the swimmer must touch negative performances. the wall while on the back. The body may be submerged at the touch.

I hope by sharing this with you that you can BREASTSTROKE SW7 appreciate your coaching – athletes and opportunities SW 7.3 The hands shall be pushed forward together from the equally – as much as I feel I have. breast on, under, or over the water. The elbows shall be underwater except for the final stroke before the As I see it, it is the first eight years of coaching turn, during the turn and for the final stroke at the where every obstacle the coach faces, there will finish. The hands shall be brought back on or under probably be one answer/option with a 50-60% chance the surface of the water. The hands shall not be of success. brought back beyond the hip line, except during the first stroke after the start and each turn. In the second eight years, there will be an 8-10 BUTTERFLY SW8 solutions/options to each problem all/each with an SW 8.1 80-90% chance of success. From the beginning of the first arm stroke after the start and each turn, the body shall be kept on the In the third eight years a coach has few or little breast. Underwater kicking on the side is allowed. It problems as they are solved on or prior to appearance is not permitted to roll onto the back at any time. and in the fourth eight years a coach creates problems SW 8.2 to teach lessons. Both arms shall be brought forward together over the water and brought backward simultaneously throughout the race – subject to SW 8.5. EXPERIENCE SW 8.3 All up and down movements of the legs must be IS simultaneous. The position of the legs or the feet A need not be on the same level but they shall not alternate in relation to each other. A Breaststroke GREAT kicking movement is not permitted. It was also adopted that all FINA Meets will be TEACHER conducted under the one start rule. The process of being permitted to advertise a Meet either as a one start or two starts was deleted.

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100m effort is done as a negative split by 5sec. This Aerobic and sprint workouts is actually a little harder than it sounds, because it makes the swimmer finish off much faster than the for trained swimmers first lap pace. An example of this would be 32.5 + By David Pyne 37.5sec for first and second 50m laps respectively to Sports Physiologist, Australian Institute of Sport give a total time of 1:10 for the 100m. It never hurts (Reproduced from “The Swimmer” Nov/Dec 2001) to put some faster work in, even in very long sessions up around 7-8km. One of the key considerations in training is to The second series consists of Kick and Pull work. provide sufficient variation and stimulus for The kick set is 12x50m efforts on a 50sec cycle improvement. The two workouts examined here are completed as 4x3 descend efforts. The descend taken from the training programs of Australian should be about 5sec – i.e. the second swim is about swimming team members at the peak of their season. 5sec faster than the first – and the third swim 5sec These represent typical workouts undertaken by this faster than the second swim. The pull set is 12x25m level of swimmer and illustrate some features and efforts using Butterfly on a 50sec cycle. While variations that could be employed by any well-trained Butterfly is a powerful stroke, the swimmers should swimmer. For recreational and age group swimmers, swim these as fast efforts with good technique. the overall volume should be reduced by decreasing The last series is a set of 10x200m efforts. The the number of efforts and distance of the different first six are completed with a 30sec rest period intervals used. holding a pace that elicits a heart rate of 150- 160bpm. The final four efforts are completed with a The aerobic workout is… 40sec rest period at a slightly faster pace that elicits a heart rate of 160-170bpm. It is common practice to 1200m Freestyle/Backstroke breathing 5/5 use slightly longer rest periods when striving for a + 4x100m 20sec rest HR 140-160bpm slightly faster pace. At this intensity, the trained 1000m Freestyle/Backstroke + Freestyle/Butterfly swimmer would be close to threshold pace. This + 3x100m 30sec rest HR 140-160bpm would be a solid and slightly uncomfortable speed 800m IM but again it is important to swim this with good + 2x100m 20sec rest HR 140-160bpm technique. 600m Fins + 1x100m negative split by 5sec The sprint workout is… Kick 12x50m (Descend 1-3) on 50sec Pull 12x25m Butterfly on 50sec 800m Freestyle/Backstroke 6x200m 30sec rest HR 150-160bpm 6x200m Freestyle/Butterfly with pull buoy on 20sec 4x200m 40sec rest HR 160-170bpm 600m kick, drill, swim Vol. 8km 4x50m efforts on 60sec (descend 1-4) 100m recovery This is a long 8km aerobic workout. The first four 2x50m on 1:30 at second 50m pace 600m consists of a descending (in distance and Select option A, B or C number) series of aerobic swims. The over-distance A 2x(200m kick, 150m pull, 100m drill, 50m swim) swims – i.e. the 1200, 1000, 800 and 600m efforts – 800m pull negative split are completed at a comfortable aerobic level with a 4x25m or 2x50m pace heart rate 120-140 beats per minute (bpm). The two B 10x150m 20sec rest HR 140bpm longer efforts involve switching between Freestyle, 100m easy, 8x50m easy/pace Backstroke and Freestyle/Butterfly. Breathing 5/5 C 800m Backstroke, 800m IM, 400m kick and fins refers to controlled breathing every fifth stroke to Vol. 5km improve coordination and timing. The actual distances used can be varied at the discretion of the The sprint workout is 5km in total. The workout is coach and/or swimmer. It is usual practice to mix-in broken into two halves. The first half of the workout shorter intervals of Butterfly predominantly 50m is predominantly a 3km warm-up using Freestyle and efforts compared with Freestyle and Backstroke, Backstroke or Freestyle and Butterfly, together with which can be 50-400m in length. Coupled with each some kick, drill, and swim mixed in. After this over-distance swim is a short set of 100m efforts aerobic warm-up, the swimmers complete a completed on moderate rest (20-30sec) at a moderate descending series of 4x50m efforts on 60sec with aerobic level (heart rate 140-160bpm). The final

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each swim 2sec faster than the one before. After a INTERNATIONAL SWIMMERS IN 100m recovery, the swimmer finishes this part with a AUSTRALIA 2x50m efforts done in the mainstroke on 1:30 at (Reproduced from New South Wales Swimmer, second 50m pace. This is the pace that the swimmer December 2001) normally swims for the second 50m lap of a 100m race. The status of swimmers who belong to another The second half of the workout consists of three Swimming Federation and wish to train and/or different options – A, B and C. It is useful to give compete in Australia is covered in a number of variety in workouts and this type of approach with a policies and rules of ASI and FINA. Firstly, any swimmer who belongs to another couple of different options can be effective. The best FINA member must have a clearance from that way is to assign a lane to each option, so there is no member before they can participate in any ASI mixing of workout and swimmers. This also gives the activity – i.e. join a club or compete in any coach the flexibility to individualise workouts for competition in Australia. different types of swimmers – i.e. the coach can have Any club or association, which is approached by a sprint, middle-distance and distance lane to cater an international swimmer to join or compete, must for the individual needs of swimmers. Occasionally it first ensure such a clearance has been lodged with ASI. This may be done by the swimmer concerned is good practice to let the swimmers choose their own bringing the clearance with them, or by the other workout and this provides the opportunity to think Federation forwarding the clearance direct to ASI. If about the type of workout most appropriate for them ASI receives a clearance that indicates that on the day. swimmer(s) are cleared to swim in particular Meets Option A is more a sprint oriented workout with a or a particular State, that clearance will be forwarded 1000m combination of kick, pull, drill and swim to the appropriate body for their information. If the before an overdistance 800m pull. The 800m pull clearance is received by the State directly, a copy must be forwarded to ASI. With regard to should be completed as a negative split where the membership, clause C9(2) of the ASI Constitution, second 400m is about 5-10sec faster than the first states… 400m. The relative intensity should be moderate for “A State Association shall not accept as a the first 400m and firm for the second 400m. The member any swimmer currently ranked by swimmer finishes the session with some fast work FINA in the Top 50 in the world, or who has either as 4x25m fast efforts (often using a dive start) been ranked by FINA in the Top 50 in the World in the last 12 months, who is a member or as 2x50m efforts (push start) at second 50m pace. of another Federation affiliated to FINA.” The swimmer can paddle off an easy 100m or simply If there is any doubt with regard to the status of an exit the pool at the completion of the shorter faster international athlete in this regard, a check must be efforts. Many coaches and swimmers like to finish made with ASI prior to accepting this membership. the session with something fast. With regard to competing, however, ASI By-Laws Option B is a middle-distance workout involving for Australian Championships state… 10x150m swims with 20sec rest at a moderate “BL1(vi)(a) A swimmer who is a member of another Federation affiliated to FINA shall not intensity of 140bpm. This is a bread and butter type be eligible to represent a Club or State or score workout for highly trained middle distance swimmers points for la Club or State. Therefore, even and they should be able to churn these out without though a swimmer who is not ranked in the too much fuss. After an easy 100m recovery swim, Top 50 in the World may join a Club (with a the session is completed with a short 8x50m faster clearance) they cannot represent that Club or pace set. Using a 60sec cycle the swimmer alternates that State at the Australian Championships.” between a faster effort equivalent to 200m race pace At Australian Championships, these swimmers (even though they are members of a club) must be and a slower recovery 50m. entered as Visitors and will be subject to all rules Option C is the distance swimmer’s delight. The relating to visitors. The ASI by-laws apply to first 800m is swum Backstroke at a moderate Australian Championships – ASI may advertise intensity with a heart rate of 120-140bpm. The different criteria for other events such as Invitation second 800m is swum as an Individual Medley. Meets. International Join an Compete at Specialist IM swimmers should do this as 2x400m Federation Australian Australian IM continuous with the standard 100m in each stroke. Member Club/State Championship Non-IM swimmers could do this as 4x200m IM Ranked Top 50 in Not permitted As a Visitor with a FINA rankings clearance – see rules continuous, which permits them to swim 50m with regard to Finals. intervals in each stroke. Again the intensity is Ranked below Top Permitted with a As a Visitor with a moderate. The final effort is a 400m kick using fins. 50 in FINA rankings clearance clearance – cannot represent Club/State – see Finals rules

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successful eating plan will be individual to the Get bigger! Get stronger! swimmer and their goals. However, there are a number of general guidelines that can be useful to all athletes with high-energy needs. The top 10 principles are summarised below… Get organised! 1. The swimmer must be organised. They will need (Reproduced from The Swimmer Nov/Dec 2001) to apply the same dedication to their eating program as is applied to training, in order to With half the world needing increase their intake of energy-dense foods. or wanting to lose weight, it Eating must not be a haphazard activity, left to makes a pleasant change to good luck or whatever food is available. Instead, work with athletes who have the athlete must plan their meals and snacks ahead the opposite goals. Recent of time, and stick to a time schedule that spreads work with some of our top food over the day for maximum gastro-intestinal swimmers has involved the comfort or provides nutrients at the best time to Dr Louise Burke challenge of achieving a fuel up and recover from the workout. Often a weight increase. One case special supply of foods is needed. concerned a swimmer who wanted to increase muscle 2. Many swimmers do not eat as much – or more mass and strength. In another case, the swimmer’s importantly, as often – as they think. It is useful to main goal was to stop the loss of skinfolds that examine the actual intake of athletes who fail to usually accompanied periods of heavy training or maintain their ideal weight or respond to a weight- travel. This swimmer was already very lean and felt training program, despite reporting that they are at risk of illness if further weight loss occurred. “constantly eating”. Commitments such as It sounds like fun to be able to eat as much as you training, sleep, medical/physiotherapy like, and then some more. However, the fun can turn appointments, work or school often get in the way into a challenge for swimmers who have very high of eating opportunities. A food record will energy needs to cover the cost of heavy training and identify the hours and occasions of minimal food growth/muscle development. There are a number of intake. This information should be used to practical issues that limit food intake in sport. reorganise the day, or to find creative ways to • Loss of appetite, especially after prolonged or make nutritious foods and drinks part of the high-intensity workouts. activity. • Fatigue, interfering with the motivation to obtain 3. Overall, the swimmer should increase the number or prepare food. of times that they eat rather than the size of meals. • Lack of access to suitable foods at the pool, in a This will enable greater intake of food with less chaotic day or while travelling. risk of overfilling and gastrointestinal discomfort. • Distraction from other post-exercise activities – This will require a supply of energy-dense and e.g. drug testing, media interviews. nutrient-rich snacks to be available between Some athletes are fussy or dainty with their eating meals, particularly during and after workouts. The habits, and their food intake is reduced by eating following table provides a list of useful snacks. slowly or being less sensitive to appetite or food availability. There is a gastro-intestinal limit to the Useful snacks for the swimmer with high- amount of food that can be comfortably eaten, energy needs especially in the hours before a workout or race. Some swimmers seem more sensitive to this • Breakfast cereal and milk discomfort than others. • Fruit flavoured yoghurt, rice pudding/desserts, Individual counselling can help a swimmer with fruche high energy needs to increase their energy intake • Cereal bars and breakfast bars with fruit juice or against these practical and individual challenges. The flavoured milk diet must also provide the right balance of nutrients • Sandwiches – especially with protein filling to suit weight gain goals. For example, the swimmer (meats, egg, cheese, peanut butter) who is trying to increase muscle mass and strength • Sports bars with an aggressive weight training program must • Liquid meal supplements – e.g. Sustagen receive adequate carbohydrate to fuel the workout, • Fruit smoothies and adequate amounts of protein and other nutrients • Hot chocolate or milk coffee with toast/muffins to support the development of new body tissue. The

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• Thick vegetable soup with added milk or milk the case of powders, added to everyday foods to powder increase total intake. These products are • Fruit with custard or yoghurt particularly useful for situations where the transport, storage or preparation of everyday 4. A ready supply of palatable and easy-to-consume foods is difficult. For example, it is often foods is an important tool in helping the athlete challenging to find foods that can be left in a eat to their optimal appetite level and beyond. training bag at the pool for a post-workout snack, Providing a constantly changing variety of food or foods that can travel interstate and overseas. forms and flavours can help to overcome eating 9. Recent research suggests that the stimulatory fatigue. This means having a variety from day to effects of resistance training on muscle protein day, but also at the same meal. A hot choice at uptake are enhanced by consuming a carbohydrate breakfast can be more interesting than expecting and protein snack immediately after, and even the athlete to eat a third bowl of the same cereal. before, the session. Useful choices include fruit- Likewise at dinner, a separate dessert adds a flavoured yoghurt or flavoured milk drinks and totally new flavour and aspect to the meal fruit smoothies, meat or cheese sandwiches, compared with seconds of the main course. This is breakfast cereal and milk or special sports bars important for athletes with a dainty appetite. and liquid meal supplements. 5. The energy content of carbohydrate-rich meals 10. Athletes who undertake lengthy training or and snacks can be increased by adding sugars or competition sessions each day should find ways to lean protein choices. For example, thick jams and refuel during the workout. Food and drinks syrups can be added to toast or pancakes, consumed during the session may be important for sandwiches may have two or three layer fillings, immediate performance as well as provide a and skim milk powder can be added to soups or substantial contribution to total daily energy drinks. This adds extra kilojoules to a nutritious intake. Suitable drinks and snacks will vary meal, without adding greatly to the bulkiness of according to the sport – pool swimming, open the food. water swimming or dry land training – but may 6. Meals and snacks can be made more compact by include sports drinks and bars, fruit, sandwiches avoiding excessive intake of high fibre foods. It is and confectionery. often impractical to consume a diet that is solely based on wholegrain and high-fibre foods. White breads, white rice and pasta, and lower fibre AQUADUCKS SINGAPORE!!!!!! versions of breakfast cereal – e.g. Nutri-Grain, Swim Coaches needed to work in Corn Flakes rather than All-Bran and Wheat Flakes – still contribute important nutrients to a Singapore Sunny Island diet. The swimmer should mix and match the If you have a love for children, water and teaching range of fibre-containing foods at meals to … with more than two years experience in teaching balance variety and nutritional value, with a infants, LTS and above … are responsible, safe, comfortable eating volume. qualified, committed, loyal, enthusiast, smart, 7. High-energy fluids such as milkshakes, fruit creative, team worker, leader, coordinated, warm smoothies, or commercial liquid meal and cheerful. supplements are useful. These drinks provide a If you are looking for great opportunity to achieve compact and low-bulk source of energy and nutrients, and can be consumed with meals or as something bigger … knowledge and challenge to snacks – including before or after a workout. On work overseas in the tropics … earn between the other hand, the swimmer with a poor appetite $45,000-$70,000 per year (yearly return air and gastric capacity should avoid filling up on ticket and accommodation included) … medical, non/low-energy containing drinks such as water, incentives and bonuses provided. and water-based tea or coffee. Some of these Send your resume to… drinks may need to be replaced with juices or Koen Verhoef/Lily Lim sports drink, or milk-based coffee and hot SWIM CENTRE VERHOEF chocolate. 8. Special sports foods such as sports bars, gels, high 101 FARRER DRIVE, SOMMERVILLE PARK carbohydrate powders or liquid meal replacement #03-02 SINGAPORE 259 294 powders also provide a compact carbohydrate and Or email to [email protected] energy boost. They may be eaten as snacks, or in Fax: +65 462 5554

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be no reason why he could not continue to improve his swimming performance. Rest must be built into the program at regular intervals every week, every month and regularly through a training cycle. For most swimmers, like Health Bob, this means fewer days of hard swimming per week. But it also means cutting back yardage every Waves second or third week, and recovering from speed Tips for Improving Your Lifestyle work and racing programs with more aerobic work By Rick Curl and Edmund R. Burke, Ph.D. for several days or more. Rick Curl Technique work also becomes more important and more specific. As we age, our technical problems become more individual in nature and require drills designed to attach each problem. Swimming smarter means maintaining good technique with regular drills and visualisations. Depending on the distance of a specific event, the training program of the future – even for world-class

Edmund R. Burke Ph.D. swimmers – will likely include no more than four days of hard swimming per week. Because of the (Reproduced from SWIM Magazine, Sept/Oct ’01) stress of swimming, significant damage is incurred on hard training days. SWIMMING PERFORMANCE The “garbage yardage”, which we insert for sanity Train Harder … Recover Faster on easy days, should be replaced with aerobic In their excitement of competing in the older age workouts with emphasis on technique. Masters groups of Masters swimming, many swimmers find swimmers are pioneering this concept because of that they can swim some of the same workouts that their greater need for recovery between stress they swam when they were 20 years old. While this workouts. may delight the mind, it is usually bad news for the In the last decade, research performed at leading body. exercise physiology laboratories has given us a The capacity to do the training may still be there, greater understanding of how nutrition and recovery which gives great hope for performance. But it can improve exercise performance. The ability of simply takes longer to recover from a workout when swimmers to perform at peak levels is limited by how you’re 35 or 45 than when you were in your 20s. quickly their muscles recover and repair themselves Most swimmers get into trouble when they try to after strenuous training. Although many factors follow the same rest and recovery schedule that contribute to recovery … nutrition – which may be worked for them a decade or more earlier. If they the most important – is often neglected, don’t extend their recovery time, injuries and fatigue- misunderstood or surrounded by many related illness often result. misconceptions. BETTER REST AND NUTRITION – WINDOW FOR RECOVERY BETTER PERFORMANCE Because your muscles are working at such high Bob is a swimmer whose times started slowing levels during high-intensity interval sessions in the down at age 36. He had been swimming Masters for pool, your muscle glycogen stores (stored 10 years and figured that age was finally catching up carbohydrate) are greatly depleted, and your muscle with him. cells are also traumatised by the high stress placed on However, a look at his training logs revealed the them, which leads to muscle fatigue and soreness. problem. Like many swimmers, he was used to a Your ability to train at ka high level several days per much higher workload than needed and found it hard week is limited by how well your body recovers its to build rest periods into his training. He also did not glycogen stores and repairs muscle tissues after understand how post-training nutrition and strenuous training. rehydration would impact his training on subsequent The key to maximising recovery is to consume the days. right nutrients in the right proportions to ensure your If Bob were willing to cut back on training and muscles’ health and to improve performance the next pay closer attention to recovery nutrition, there would day.

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The latest research on muscle performance and was able to negotiate another intense workout recovery shows that carbohydrate replacement 30-60 without soreness or fatigue. minutes after exercise can have an enormous impact If you pay more attention to rest and post-exercise upon your next day’s performance. This is called the nutrition to aid your body’s building and repair “glycogen window”. processes, you’ll reach levels of performance that Ideally, the post-exercise recovery drink should be you never thought possible. The secret is knowing high in simple sugars. Swimmers who wait more than that rest is important and that the timing of the right one hour to consume carbohydrates restore about nutrients will also optimise your recovery time. 50% less muscle glycogen than those who consume carbohydrates during the one-hour period. The world-famous Curl-Burke Swim Club, coached by Rick Curl, is home to four Olympic medallists and 11 USA INSULIN – THE RECOVERY Swimming national team championship titles HORMONE (www.cubu.org). Dr. Edmund R. Burke is professor of The difference relates to insulin, a hormone exercise physiology at the University of Colorado at released by the pancreas that is essential for the Colorado Springs and author of 16 books, including the transport of carbohydrate into the muscle cell and the best seller, “Optimal Muscle Recovery” manufacture of muscle glycogen. Not surprisingly, (www.optimalmusclerecovery.com). researchers have focused on enhancing insulin release during recovery. Increasing carbohydrate consumption is one way to stimulate insulin, but the effect of carbohydrate on glycogen storage reaches a plateau. Some very exciting new research indicates that protein, when added to carbohydrate in a recovery drink, can further stimulate insulin. But here, more is less. Too much protein taken after a swimming workout slows Unique opportunity to own a private Learn-to-Swim rehydration and glycogen replenishment, which is the and Squad facility located on the beautiful Central last thing you want. Coast. However, when the ratio of carbohydrate to protein in your recovery drink is 4 to 1 (4 grams of Freehold purchase includes: carbohydrate to 1 gram of protein), there is a • 25m x 6 lane heated indoor pool stimulation of insulin leading to a faster and more • 840sqm building complete replenishment of muscle glycogen with no • 2000sqm block adverse effects on rehydration. • 4-Bedroom Manager’s residence in the building John Ivy, Ph.D., and his co-workers at the • Concrete car park University of Texas have shown a recovery drink that • Male & Female change rooms has the 4:1 ratio of carb to protein combined with • Disabled facilities antioxidants (Endurox R4) doubled muscle glycogen • Kiosk & reception area levels after exercise. Not surprisingly, there was a • Staff room 55% improvement in endurance capacity in the next • Office workout. Other studies showed that this recovery • Waveless lane ropes drink, by reducing free radical formation, decreased • Grandstand seating for 300 people • Plus much, much more post exercise muscle damage by 36%.

Recovery is an issue for all athletes because it is This is an exciting opportunity to own a successful in the interval between training sessions that most of business in a high growth coastal location. Ideal the adaptations for increased muscle strength and husband and wife business or multi family business. endurance occur. At the Curl-Burke Swim Club, Endurox R4 has POA become an essential part of our training program. Please contact Brian Plush on (02) 43894288 or One of our Olympic champions who uses Endurox R4 0413 274 288; – and who was in only his fourth week of training Email: [email protected] after recovering from a three-month layoff due to injury – was able to train 30,000 metres in one day very effectively. It was truly an awesome accomplishment. More amazing – 48 hours later, he

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NATIONAL TEST PROTOCOLS FOR 1 – 100m @ (+20 seconds) on 2:00 minutes 2 – 100m @ (+20 seconds) on 2:00 minutes AUSTRALIAN PARALYMPIC 3 – 100m @ (+15 seconds) on 2:00 minutes 4 – 100m @ (+10 seconds) on 2:00 minutes SWIMMERS 200m swim down By Brendan Burkett Ph.D. 5 – 100m @ (+5 seconds) on 2:00 minutes 200m swim down, and dive the last At the Sydney 2000 Paralympic Games the 6 – 100m @ (+2 seconds) In the home coach situation the stroke rate and Australian team dominated the world, finishing splits for the 25m intervals are required, as well as clearly as the number one nation. Unfortunately, in the stoke count for the 50m lap. This information will the swimming pool, the result was not as glowing, enable the swimmer’s race strategy to be identified with the Australian Paralympic Swim team finishing and which areas of training need to be improved … 5th on the Gold medal tally. Over the past 10 years such as their aerobic capacity to complete the race, or the Australian Paralympic Swim Team has finished their maximum velocity. A blank recording table for in the top three countries at the respective World and the home coach is listed below. Paralympic Games, so it was understandable that the Table 1 – Blank Data Recording Table for the Home Coach results in Sydney were below our expectations. Name Date Location Stroke 1st 25 2nd 25 3rd 25 4th 25 The typical fitness indicators of heart rates, Count Stroke Stroke Stroke Stroke 1st 2nd Time Time Time Time lactates, skin folds were all within the normal fitness Rate Rate Rate Rate 50 50 1 range, yet with our largest team ever, and home (+20) 2 ground advantage we finished outside the top three (+20) 3 countries. From reviewing the Sydney performances, (+15) the swimmer’s race strategy was identified as a key 4

(+10) factor to the team’s disappointing performance. 5

To address this issue the Australian Paralympic (+5) 6

Committee (APC) has developed a national (+2) swimming testing program for the APC swimming Following this test, the swimmer completes their squad. These tests are based on the national Olympic specific swim down and their blood lactate level is swimming protocol and have been modified due to checked. Each swimmer is encouraged to develop the different requirements for swimmers with their individual recovery management plan. For disabilities. example … a swimmer who is missing an arm and The majority of Paralympic swimmers race 50m relies on their leg kick, may recover better with and 100m events, and although an Olympic swimmer recovery that consists of walking rather than 800m of classifies these events as a sprint, for some of the swimming. severely disabled these events are more middle At the National Training Camps a complete distance than a sprint and therefore require race biomechanical analysis of the race will be contacted strategy. It is envisaged that these tests can be as well as a video analysis of this swim. This data has conducted with the swimmer’s home coach been collected at the first training camp held in weekly/fortnightly, and the results submitted to the October 2001, and allows for a baseline comparison Head Coach with the athlete’s monthly training to be made. An example of the biomechanical report. analysis is also shown below, which includes the start So as to provide continuous current feedback to time, finish time, turn time and velocity. the swimmer, these national swimming protocols, This data can then be plotted into a race analysis, and a complete video analysis, will be repeated at all as shown below. In the training camp the National or State-based Training Camps. There are biomechanical analysis measures the stroke rate, three specific tests, aimed at improving the distance per stroke (DPS), free swimming velocity, swimmer’s swimming efficiency, race strategy, and stroke count, turn time, lap time and total time. In their swimming start and turn. addition the 6th 100m swim is videoed. Together this (a) The 6x100s Race Strategy Step Test are information indicates the swimmer’s current race designed to train the swimmers to pace their main strategy. To improve their strategy the aim is to event as efficiently as possible. The six 100’s are reduce the drop in velocity (the dotted diamond line). swam at a descending pace based on their best This can be achieved by improving the combination 100m time, as listed below. The first four 100’s of their stroke rate (the dashed triangle line) and their are to allow the swimmer to practice pacing distance per stroke (the solid square line). themselves correctly at a slower velocity, and to set themselves for an efficient sixth swim.

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Table 2 – Example of Data Collection at Training Camp by the home coach and when swimming in Stroke Velocit Lap 100m Segment DPS Count Turns rate y time Split competitions. 1.8 0-25m 45.3 1.41 7 START – Head at 15m and 25m mark 25- 1.9 0:33. 43.2 1.44 41 6.10 50m 9 39 Name Date Location 50- 1.9 42.6 1.38 75m 4 Start 75- 1.9 0:34. 1:08.1 15m time 25m time 43.2 1.40 46 100m 5 75 4 1 2 Start 3 8.67s time 4 Finish 5 3.55s time 6

2 50 TURN TIME – Head at 5m in and out 1.9 Turns 1.8 48 In (5m to wall) Out (wall to 5m) 1.7 1 1.6 46 DPS 2 1.5 Velocity 3

DPS (m) 1.4 44 Stroke Rate

Stroke rate 4 Velocity (m/s) 1.3 5 1.2 42 6 1.1 1 40 0-25m 25-50m 50-75m 75-100m If you have any questions or comments on this protocol, please contact the APC Head Coach,

Brendan Keogh on 07 3351 138, or the APC National (b) The Stroke Efficiency (Golf) Test Protocol is Sport Science Coordinator Brendan Burkett on designed to develop the swimmer’s efficiency. 07 5430 2827. The test involves swimming 6x50m swims at the

swimmer’s second 50m of their 100m pace. The

swimmer counts the number of strokes they take to swim 50m and the time for the swim is also recorded. These two values are added together (the stroke count and time) to produce a “golf” LLEEVVEELL 11 handicap score. SSWWIIMMMMIINNGG CCOOAACCHH The aim of the test is to reduce the swimmers handicap by either using less strokes for the same time, or a quicker time for the same number of TTOONNYY SSHHAAWW’’SS strokes. A sample table is shown as follows…

Name Date Location SSWWIIMM SSCCHHOOOOLL

Stroke Count Time Score Toongabbie, NSW 1 2 3 Hours negotiable – part time 4 5 initially. 6

(c) The Start and Turn Test has been tested based Could lead to full-time position for on the following protocol. The window of analysis the right person. for this test has been modified to 5m before and after the wall (i.e. the Backstroke flags). This was Phone Nancy Shaw on selected, as the majority of Paralympic swimmers do not go past the flags underwater due their 0418 343 641 limited leg propulsion. In addition, a 5m measure will allow a more consistent measure to be made

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and this will happen very quickly once you get the Swimming Psychology hang of it. So when you need an extra boost of By Craig Townsend power, you’ll need to fire up your imagination, because the secret is to feel your body going faster, Craig Townsend is Director of “It’s Mind before it actually is! Your imagination has to be able over Matter” in Sydney, Australia, and has to create a sensation that isn’t even there yet! This worked in the in the area of mental provides the mental trigger, which activates your training for swimming, sport and personal development for over a decade. He body’s adrenalin and gives you a boost of energy. believes in empowering people and This is a fact of human physiology, so don’t doubt teaching cutting-edge skills to extract the this. If you haven’t read any of my earlier tips about utmost from their talent. the huge benefits of visualisation (or mental rehearsal), just know this … it is one of the most Tip No.31 effective methods to influence your swimming DON’T PANIC WHEN SOMEONE PASSES known on this planet. Do not underestimate its ability YOU! to turn around your results. The key to being able to Do you feel a tremor of desperation go through feel energy (that isn’t even there yet) lies in your your mind when a swimmer passes you in a race? imagination – and when you’ve mastered this, you’ll Relax! You never have to feel this again. have energy every time you need it. Believe it or not, even when you feel like you are So how do you feel energy that isn’t there yet? about to die from fatigue and pain during a race, you Practice it in training, until you have it mastered still have the capacity to find power and energy that for the meets. Once you’ve mastered this, your you do not even know you possess! This is because competitors will begin to feel uneasier when they’re your mind has the amazing capacity to release power- ahead of you than they are behind you! Soon you will laden adrenalin into your system, which is a bit like a begin to feel like you can turn around any race. fuel injection for a car. This huge energy-source is Nothing will seem impossible anymore in the pool, available to you during those times when you feel because you will be capable of things you’d not like you will not be able to swim another stroke, or imagined before. when someone passes you and you’re wondering if Eventually you might even begin to see an you will be able to keep up with them. overtaking competitor as a welcome challenge The first point is not to panic when someone instead of a threat. These passing swimmers will passes you. Panicking will only make you try too force you to swim an even better time than you’d hard, and you can lose your stroking rhythm this way. have normally done without them. Turn everything Simply relax and know you have this energy source into a positive. If they don’t pass you, great! This available to you to speed up and pass them when the means you’re out in front, without a problem. And if time is right. Now, the next thing to do is to get your they do pass you, even better! This will bring out the mind to release that extra boost of adrenalin into your absolute best in you. Know that you will rise to the body. This is done in two steps (which you can later challenge, in times where the others would sink from join into one, once you get really good at it). view. When someone passes you (and you need extra One day you may even begin to feel a little energy), the first thing to do is to imagine or visualise sympathy for the poor souls who dare to overtake your body becoming energised with power. It doesn’t you, because you’ll know they don’t have a chance! matter whether you actually feel this power or not, The key lies in your mind, and your imagination. just pretend you do. Feel this power coursing through Begin working with them today in training, and turn your veins, and flowing though your body. Next, them into powerful allies for the rest of your imagine that you can feel this energy transferring into swimming career. your strokes, which are becoming more and more powerful with each stroke, beginning to move you Tip No.32 through the water faster and faster. REVERSE PSYCHOLOGY – PAIN IS That’s the two-step plan for accessing your GOOD! natural adrenalin – by firstly feeling your body Pain is often more of a mental barrier than a energised with power, and then imagining that physical one. energy is injecting power and speed in your swim. Some time ago I wrote about how it’s possible This process commands to your subconscious mind (through the mind) to actually delay the feelings of to release adrenalin into your body, which will pain at the end of a tough race or training set – or provide that extra energy you didn’t know you had – even make it disappear completely! This is possible

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because your mind has the capacity to release Tip No.33 morphine into the bloodstream, a chemical that is one HOW A CHAMPION CAME BACK FROM of the most powerful painkillers known on this NOWHERE planet, and a chemical which is used daily in This is a story designed to inspire those who have hospitals for accident victims. There will, however, been doing it tough, and are searching for some be many swimmers out there who still experience inspiration to keep them going, because everyone pain at the end of races, and so this tip is designed for needs this at some time in their life. you, to help you overcome pain by using a new Twenty-four-year old Australian Bill Kirby is not mental attitude. a household name around the world (and wasn’t in To perform at your best, it’s essential to ‘make Australia for that matter) and yet he is a miraculous a friend’ out of the pain! You see, the more you human being. His main goal in life has been to make hate the pain, the more painful it will become, and the Olympic Team, but in 1996, in his preparations the more it will slow you down! So here are a few for the Olympic Trials, he was battling with health different approaches you can try, just experiment problems, which threatened to de-rail his dreams. He with them and see which ones work best for you, was overcome with Glandular Fever (which bordered because no two swimmers are the same. on Chronic Fatigue Syndrome) and his times had If pain hits you at the end of a race, one approach gone nowhere for months. He knew that his Olympic is to think to yourself “this is going to make me swim dreams were disappearing, he felt so ill that he even faster, because the sooner I finish the race, the questioned whether or not it was worth continuing to sooner I’ll be over the pain”. In this way, you are swim at all. actually using the pain as motivation to swim faster, He would train all week and then spend all Friday by turning it into an advantage instead of a major night vomiting, even being rushed to hospital on the liability – and this works much better than last night of a State Championship. He’d lost lots of ‘hating’ the pain. weight, and yet no one knew what was wrong with Another approach (which has had some great him – even his blood cells were of a strange and results) is to see the pain as a process instead of a unusual shape, and he was becoming more and place – this means that instead of thinking that you more depressed with each day. He was absolutely are IN pain, think to yourself that you are MOVING desperate to make the Olympics – it was his only THROUGH the pain. Move through the pain, goal in life at that time, yet he knew that with every instead of being in it – this makes a big difference kilo he lost, that his chances of making the team were mentally! Sometimes your mind may even ‘switch growing slimmer. He was even questioning whether the pain off’ altogether, if it’s convinced that you his life was worth living; he was reaching the lowest have completely moved through it (it does this by point a human being could reach physically and releasing morphine into the system). This means that mentally. it’s actually possible to move ‘through and Then, by chance, someone put him in touch with a BEYOND’ the pain, which is much better than being naturopath who was just the right person for him at IN it! that time – and his physical improvement was almost Another comforting thought some swimmers instantaneous, as he began growing stronger within use is to remember that all your race competitors weeks. Unfortunately, his recovery was not quick are going through the pain as well – but you know enough – he missed out on the 1996 Olympic Team that you will handle it better! Going through pain in by 0.3 seconds and by one position. one thing, but no one wants to go through it alone! So Anyone else would have given it away at this remember that every other swimmer is probably time, but this is not what champions do. Because experiencing it, and it will just be a matter of who he was beginning to feel healthy again, he decided to handles it best (and makes sure it’s you). hang in there another four years for the 2000 Sydney Last of all, pain is an emotional thing. Don’t let it Olympic Games. Kirby retreated in a caravan to a take you over emotionally – because once it does, it’s remote place in Western Australia, where he spent got you. Remind yourself that it will only be a many lonely weeks on his own, surfing unbelievable temporary feeling, not permanent, and that it can only waves during the middle of winter – this was his dominate you if you allow it to. Don’t allow it. Stay therapy. During this time he sorted his thoughts out, strong mentally, and you can dominate the pain, and came back stronger than before – yet he still instead of the other way around. missed the team for the 1998 World Championships. Still he decided to keep on trying. But deep down he must have known he was on the rise – he took out silver in the 200m at the

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Commonwealth Games. Finally, he had achieved all the wonderful satisfaction you should be receiving some results for all the work he had put in, and this after putting in a great swim. was much-needed fuel for his Olympic ambitions. He Negative perfectionists see “congratulating consolidated this performance at the 1999 Pan Pacs themselves” as a sign of weakness or slacking off - in Sydney to secure fourth place behind Thorpe, Klim but it’s actually an essential part of success. It’s and Hackett in the world record 4x200m Freestyle the payback you must always give yourself after you Relay, and this paved the way for Kirby to secure his achieve a goal, because this is the very thing that dream of making the Olympics gives you the motivation to keep going – to even He became the sixth fastest swimmer in the world greater heights. over 200m, and fourth fastest in Australia after the Negative perfectionists always say they are never big three of Thorpe, Klim and Hackett. He made the good enough – and the sad fact is, this eventually 2000 Australian Olympic Team and finally won the turns out to be true. They criticise themselves gold medal in the 4x200m Freestyle Relay – yet it’s a constantly for so many years that inevitably they miracle he was there at all. So if you’re doing it become negative people – and negative people never tough, think of Bill Kirby and hang in there – achieve anything. To be successful in swimming, or miracles do happen. even life, you have to be a positive person. Period. There can be no argument here – because many times Tip No.34 history has shown that negative people do not ARE YOU A POSITIVE OR NEGATIVE achieve even close to that of positive people! PERFECTIONIST? So the point I am making is this – sure, sometimes Are you a perfectionist? the swim could have been better, but celebrate it This could be good, or it could be bad – it all anyway, and then vow to do even better next time. If depends on what type of perfectionist you are – a you can keep yourself motivated and inspired, you positive or a negative one. will go a lot further than those who are wallowing in Many champion swimmers are perfectionists, despair – which is what criticism will always bring. never being 100% satisfied until they have achieved Encourage yourself, congratulate yourself, what they set out to do. These are swimmers who boost yourself up, pat yourself on the back, tell constantly encourage themselves to work harder and yourself how wonderful you are – and then use this harder until they achieve their goal. positive energy to push you on to even greater These swimmers never criticise or put themselves heights. This is the practice of champions – and let’s down, preferring instead to inspire themselves to face it, life is too short to go around criticising greater heights. This keeps the motivated and yourself, there are always plenty of other people positive, because criticism almost always makes their willing to do that for you anyway! performance worse, not better. These swimmers respond to positive Tip No.35 reinforcement, motivating words, encouragement, USE ROUTINES TO CREATE YOUR inspiration and powerful thoughts. I call these SUCCESS FORMULA POSITIVE PERFECTIONISTS. This is the type of Ian Thorpe was asked during the week about his swimmer everyone should aspire to become. pre-Olympic preparation for the 2000 Games, and However, if you happen to be a negative whether or not he would be doing anything perfectionist, this is another story. Negative different or unusual in his preparation. perfectionists are never, ever satisfied – even after His response was that he would not change a thing swimming a fabulous time, because they always – his approach for the Olympics would be the same manage to find something wrong with the swim, as for any other meet. His way of thinking was, why even the smallest thing! change an approach that has brought him so much Instead of focusing upon the fact that they swam a success? PB, instead they say that it should have been even Let’s face it; once you find a “formula for better! Instead of congratulating themselves, they success”, you never need to change it unless it criticise themselves – and this is crazy. There is no stops bringing you the results. So it comes as no quicker way to drive yourself to frustration and surprise to me that Thorpe will use his usual failure than to constantly find fault with what you’re preparation for the Olympics, because routines are a doing! normal part of most successful swimmers’ This way of thinking eventually becomes a huge preparation. drain on your energy and confidence, and takes away

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However, the truly amazing thing about this Tip No.36 (when you think about it) is that he prepares for other THE KNOCKERS VERSUS THE DOERS meets the SAME WAY as he prepares for the One thing that you must learn to overcome along Olympics! He obviously has a built-in routine, or the journey to being a successful swimmer (and ritual, which he follows for ALL meets – regardless person) is the inevitable people who will criticise of their size or importance. He has established a everything you do. comfortable preparation for every race he swims, One sure sign of success is when you begin which has proven to bring him results, and as this receiving unwanted attention from those who do routine has brought him so much success, he is wise nothing but try and destroy your dreams. These not to change it for the Olympics. people often parade around as experts, but most Routines (especially the ones that bring you often, it is important to remember that these people great results) can often help to make you feel more are not usually qualified to judge anyone but comfortable before a big meet or just before a themselves. race – as they can help overcome some of the nerves, Success always demands some kind of price or which go with these events. Routines help to make sacrifice, and unfortunately putting up with the races and meets feel familiar – even if you are knockers while you’re working your butt off at swimming at a strange pool and surrounded by becoming a doer is one of them. The strongest of people you have never met. This is very important, souls simply will not allow anyone to de-rail their because feeling comfortable is an important dreams, and always remember that these critical ingredient in your mental preparation, because if you people are often those who ‘missed out’ on their own feel tense from your surroundings, it can affect your dreams, or are too scared to have a go themselves in results. case they fail. Misery, they say, loves company – When swimmers from all over the world and that’s why the ‘knockers’ try and bring the converged on Sydney to compete in the 2000 ‘doers’ down – but refuse to allow this to deter you Olympics, they all brought their own particular, from your goal. personal routines and rituals that made them feel Often those who criticise are doing so because familiar and comfortable with their “strange” there is some kind of reward in it for them – possibly surroundings. When I talk about routines, I mean they (or their child, in many cases) can get further both your training routine (in the weeks before a ahead if you fall down along the way, or possibly meet) and also your personal routine just before each they are simply trying to get a sense of ‘importance’ race. This can become your own personal ‘formula about themselves. Whatever their reasons, they must for success’, which may bring you consistently strong not be allowed to get in the way of your dreams and results. aspirations, but remember this important fact of life It’s important to find routines, which suit you and … THEY WILL ALWAYS BE THERE. feel comfortable, no one can really tell you exactly It is not possible to succeed unless you are willing how to do this. However, a good tip may be to to overcome criticism from others along the way – it discuss it with your coach, or to try copying the is simply the price you must pay for true success. It’s routines of successful swimmers, and seeing which best to generally keep away from this type of person, ones suit you best and bring you the consistent results because there is rarely any benefit from being in their you desire. As your routines become stronger and company. Instead, spend your time more more entrenched, the more confidence you will feel productively with your closest allies who really wish during races. Then, as your routine brings you more to see you succeed. PB’s and success, your overall confidence and inner- Successful people hang around with other belief will increase – which will bring you more successful people, and this doesn’t even necessarily success in the future! mean a successful swimmer. Your closest ally may So what’s a good mental routine, you ask? A be just an average swimmer, but someone who is a regular session of visualisation – picturing in your loyal friend and who truly wishes to see you mind the perfect swim for the race you are about to succeed. These people are the allies you need along swim. There are few mental techniques more your journey to success, and who make the path a powerful than this – but remember, you also need little smoother from the bumps provided by physical routines as well, and it’s up to you to create ‘knockers’. them. So expect the criticism, because it’s part of the So find yourself a formula for success, and then price you must pay for success – but always stick to it. This is another secret of success used by remember, that it’s worth it in the long run. champions throughout the ages.

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Keep your eyes on your goal, and OFF the visualise daily, and then, when you’re right there on obstacles – this is one of the great mental training the day waiting for your race, look at the pool and see principles that governs all sports. yourself swimming the perfect race. Right there in front of you, look at the pool and imagine every part Tip No.37 of the race going perfectly. VISUALISATION IS THE KEY TO YOUR See no mistakes in your mind’s ‘race’; see only SUCCESS pure swimming perfection. For your body to swim Many people ask me “what’s a really MAGIC perfectly, you must think perfectly. Doing this at the technique?” “What’s the quickest, easiest and best pool is an additional part of the process, which makes technique to use in mental training?” – and this for the perfect preparation (though of course, you should probably be a difficult question to answer ... must also watch the quality of your thoughts, even but I have no hesitation in giving them this reply ... visualisation cannot help the mind that is filled with Visualisation. negative thoughts!). Visualisation is the closest thing to magic that we This technique can truly perform miracles, and it possess to turn average training times into can make you stop and marvel at the enormous unbelievable feats of human performance. untapped power you possess within your own mind. Visualising in your mind the exact way you want your swim to go is now essential for even the most Tip No.38 elite swimmers and athletes, simply because it is a FEAR OF FAILURE: YOUR SELF-WORTH truly effective, easy way to program your body to do DETERMINES YOUR RESULTS exactly what you visualise in your mind. Do you honestly believe, deep down, that you’re At the Olympics, you will notice several worthy of being a winner? swimmers (and many other athletes in other sports as This question may not be as silly as it sounds. well) seemingly staring into space in a fixed gaze, What you really think of yourself down at your before they are about to begin competing – this is a deepest subconscious level will determine your telltale sign that they are visualising their results. If you don’t honestly believe that you deserve race/event. The truly professional swimmers and the best results, something will always prevent you athletes don’t just visualise at the time of a race, from fully realising your potential. however; the very best take no chances with their Swimmers come along all the time who seem to preparation and thoroughly experience the race in appear out of nowhere, blow everyone out of the their mind before they even walk into the pool or water for several months in the smaller meets arena. (earning this incredible reputation along the way), but There is absolutely nothing in a big meet that then when the pressure is really on during the big you shouldn’t include in your visualisation – to meet, they fall apart – because they’re self-esteem perform well in a big meet; you have to experience and inner belief do not match that of their results. the whole thing in advance! This means you must Scott Volkers is the Motivational Coach for the feel the atmosphere of the big occasion, see your Australian Women’s 4x200m Freestyle Relay Team competitors, the coaches, the pool, and your friends, for next month’s 2000 Sydney Olympics, and he smell the water, hear the crowd – I could go on and seems to believe in the power of self-esteem as well. on. You have to immerse yourself into the entire He recently handed each swimmer in his squad a meet if you want to be truly prepared for it. If you do poem called “Man In The Mirror”, which was written not do this, you can find yourself becoming by a prisoner on death row and was found in his cell overwhelmed on the day by the big occasion. This is after his death. Part of this poem read… exactly what so many swimmers do – they train “When you look in the eyes of the man brilliantly all week and then get stressed out at the who is king and ask him to show you the meets and do not perform at their best. The only way way. If you’re honest and strong and around this is to experience the whole thing in you’ve done everything, then the man in advance – and this must be treated just as importantly the mirror is OK”. as training itself! The section of this poem illustrates how the There is no escaping this cold, cruel fact. A prisoner felt OK about himself when he looked in the swimmer’s body is completely controlled by their mirror, and this is essential for you too. mind, and in this day and age, if a swimmer decides It is essential for you to know how good you are to train ONLY their body, they’re simply going to get – and also how good you can be. This is hugely left behind. In the weeks before an important meet important, so important I’m going to say it again. It is essential for you to know how good you are –

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and also how good you can be. This has nothing to slow and steady progress, whilst others find this does do with being egotistical … these are not thoughts not help them at all! you flaunt in front of others … they are genuine So what’s a sure way to build belief? I’m going feelings you keep hidden away to yourself. So here to ‘let you in’ on a method today – but first, it comes are some highly important and revealing questions I with a few warnings. want you to ask yourself right now. This method is not for everyone, and is possibly How good ARE you? Ask yourself this now, and designed only for those who will truly do whatever it then secretly give yourself the answer. Don’t be takes to gain ‘the edge’. It is a method that is often modest, give yourself a truthful answer. done easily by people, who already have some level OK, now … how good CAN YOU BE? Ask of inner belief, but it can be very difficult for those yourself this, and then give yourself the secret answer who don’t – and ironically it is those swimmers who that only you will know. need it most! So if you refuse to try this method The answers to these questions will reveal just because it’s difficult (or even silly) then it will most how much faith you have in your own ability – and if often mean that you need to work on this area – your you find that you’re faith in yourself is lacking (and own level of belief in yourself. don’t worry, you would be in a very large Club!), Another warning before begin, is that this then it may be highly important to work on your level method is incredibly simple, so simple you will of self-esteem if you wish to move forward. wonder how it can possibly make any difference to In next week’s tip, I will show you a very your swimming – but don’t doubt it. Regular powerful way to supercharge your belief in yourself, practice of this technique will bring a steady increase a technique I have never shared or mentioned before. in your confidence, self-esteem, inner belief and your Don’t miss this one. results, and I mean regular practice! You see, we don’t get what we deserve, we get OK, now this is a technique you can use alone what we BELIEVE we deserve! There’s a huge (and it might be better to do it firstly when no one difference between the two, and this is what makes or else is at home, or they might think you’re a bit breaks the best of swimmers. What do YOU deserve? crazy!), or it can be an exercise your whole squad can This is (and will always be) a very important question use together – but as this exercise has to be done in to you, as it will always have an affect upon your front of a mirror, it pretty much restricts the places swimming results. It is said what you think about you can use it anyway! yourself is more important than what others think of Here we go. Stand in front of a mirror, about 10 you, and this is so, so true. steps back from it. Now look at your reflection, and Never let anyone else’s opinion of you be more put a strong, serious and powerful look on your important than your own – but make sure your own face, this is important – absolutely no smiling opinion is going to help you, not hinder you. allowed! Now, stare at the reflection of your eyes. Never take your focus off your own eyes, not even Tip No.39 for a moment, just look deeper and deeper into them, BELIEF – AN ESSENTIAL FOR SUCCESS and now, say to yourself in a loud, strong voice “I The most potent weapon a swimmer can possess in AM POWER!” their armoury is a powerful, unquenchable belief Feel the power of what you have just said, letting in themselves. it sink in for a few seconds, maintaining focus on It can single-handedly overcome a competitor your eyes, and now take one step closer to the mirror. with superior ability, technique and physical strength Now repeat it again, but with even more conviction – and all because it originates from the subconscious … “I AM POWER!” Once again allow these words mind, the control centre of all human movement. sink in, feel their power, then step closer, never So often you see a fabulous swimmer with all the taking your focus off your eyes, and repeat it again. talent in the world, yet because they lack the belief in Continue this until you are almost right up their own ability, they don’t perform when it counts against the mirror – then say it twice more from most. This is one of the tragic realities (and most ‘close range’, staring right into your own eyes from common) in sport throughout the world. six inches away, repeating the affirmation with power A swimmer (or athlete) without inner-belief and conviction. will never achieve the greatness they deserve – it’s Now, close your eyes, take a deep breath in, and as simple as that. imagine your lungs filling with power, strength and It is an absolute must for any success – but how confidence, feeling it pulsing right through your do you get it? Well, the fact is … it’s different for body. Then as you exhale, breathe out all doubt and everyone. Some swimmers build it gradually through

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fear, letting them go forever. Repeat this again, He also writes down how he feels about aspects of breathing in, and then breathing out. the approaching competition, including any fears that OK, the exercise is finished – and wow, is this he may harbour in his mind about the race ahead. For powerful if you do it properly! I have seen a group of example, to counteract a fear such as “my last martial arts students do this together, and it sent performance was a fluke”, he would firstly write shivers up my spine just watching them. For some of down affirmations such as… them, it created some major transformation and “You belong. feelings of control and strength, others felt calm and The strength is in your body. focused – everyone was different. You have the power”. But doing it once won’t do it! You have to use Then, he would make them apply more personally this regularly if you want to get some results, just like to himself, such as… your swimming. This method also works brilliantly if “I belong. you use it at home before you go off to a meet. The strength is in my body. There are always those who snigger at this I have the power”. technique and say it sounds ‘stupid’, but ONLY THE This is a great way of imprinting a thought into ONES WHO HAVE DONE IT can truly know how your mind – as most school students know who write powerful it can be. It may well be one of the most out their notes to study for exams. powerful exercises you will ever do. Another aspect of Gordon’s preparation is something he calls his “Champion Collage”, which Tip No.40 is brilliant. EXPERIMENT WITH OTHER SWIMMER’S He has a large piece of cardboard on which he’s ROUTINES glued photos of iron man champions and other people One of the secrets of success is to copy certain who inspire him, and included “inspirational quotes, areas of successful people’s training, but key words, key strategies” on this collage. He placed especially those parts, which fit snugly into your it where he would see it frequently, and after a while own routine. this collage has became part of his ‘support team’ Here are some great ideas for mental preparation cheering him on to do well. Every time Gordon which were sent to me this week by a first year pro would see (or even walk past) this collage, his mind triathlete, Gordon Byrn (whose articles can be read at would be reminded of success – a very clever and www.xtri.com), and he seems to have covered most powerful mental preparation. of the important areas of mental training. I will try Last of all, a major impression he noticed was that and do justice to his explanation he sent me. at any level of competition, there was normally very First of all, once he knows the venue where he little physical difference between the top guys, which will be competing, he goes there and scouts out the meant that the best way to excel is to improve the venue, so he can thoroughly visualise or mentally mental game. I certainly could not have said it any rehearse performing there. As we have said many better. times before, this is an absolute must for any race. Thank you Gordon for sharing some of your Then he sits down most days and writes down any mental training secrets, they reinforce the fact that the thoughts, affirmations, words and ideas that come to mind is a powerful weapon, which must be him regarding the competition, and most often these thoroughly trained in preparation for a competition or following words usually figure prominently in his meet. thoughts… So the secret for you swimmers reading this is to PATIENCE … POWER … ENDURE now experiment with some of these approaches, and JOY … CONTROL … CALM find out which ones you wish to make a part of These embody the (excellent) qualities Gordon YOUR preparation. These ideas may not all be for believes that are most important for him to perform you, but even if you pick up ONE valuable tip, it will well on the day. So what are yours? Think about be worthwhile because it may help you for the rest of this. your career. The original reason Gordon contacted me was that last week’s tip hinged on the word power, which struck a chord with him because this word was a ‘The Mind controls the body, constant in his mental preparation. He uses power and the mind is unlimited.’ words like these on a regular daily basis, thinking about them and writing them down, which in turn ingrains them into his mind.

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~~ 19 ~~ SWIMMING in AUSTRALIA – January-February 2002

temperature are reliable indices of core temperature, they are invasive measurements that require a wire connection between the sensor and monitoring- recording device. The frequency of calibration and the physical discomfort of intrusive thermistor probes are limitations that are not tolerated by athletes Body Temperature during competition. The invention of an ingestible temperature pill telemetry system has given Homeostasis during a 40km researchers a new avenue to explore the monitoring of core temperature with athletes. The CorTemp Open Water Swim system was first introduced by the National By Suzanne Leclerc, M.D.*, Vincent J. Lacroix, Aeronautics Space Administration (NASA) to M.D.*, David L. Montgomery, PH.D.** monitor hypothermic and hyperthermic body * McGill Sport Medicine Clinic, ** Seagram Sports temperatures during space travel. Recent studies have Science Centre, McGill University established the validity and reliability of the (Reproduced from The Journal of Swimming CorTemp system to monitor core temperature during Research, Vol.14, Fall 2000) rest and exercise in warm or neutral ambient conditions (6, 9, 14) and during cold exposure (7). Abstract The aim of this study was to monitor core The purpose of this study was to monitor body temperature during a 40km (24.8 miles) swim in cool water temperature during a 40km (24.8 miles) swim at “La using a commercially available telemetric device. Subjects, Traversée Internationale du Lac St-Jean” that takes comprised of 13 males and 4 females ranging in age from place in Quebec, Canada. This international 20 to 41 years, were participants in La Traversée du Lac swimming competition is known to be particularly St. Jean – an international long distance swim competition. strenuous because of the lake’s cold temperatures. In On race day, water temperature in the lake ranged from 18.3 to 22.4°C (64.9 to 72.3°F). Internal body temperatures the past, the medical staff has frequently reported were monitored throughout the race with the CorTemp cases of hypothermia (2). system (model 4000, HTI Technologies, St Petersburg, METHODS FL), which consists of a capsule containing a temperature The subjects were 17 professional swimmers (13 sensitive quartz crystal that transmits a signal to a remote men and 3 women) who competed at the 1997 edition receiver. Subjects swallowed the thermometer pill two hours prior of the “La Traversée Internationale du Lac St-Jean” – to the race. Swim times averages 628+40 minutes for the a 40km swimming competition. The range of age was males and 666+36 minutes for the females. Pre-swim to 20 to 41 years. This international event included post-swim oral temperature decreased by 2.0°C (37.1+0.6 participants from eight countries … Argentina, to 35.1+1.1) and tympanic temperature also decreased by Brazil, Canada, Czech Republic, Egypt, Germany, 2.0°C (36.2+0.2 to 34.2+0.7). Using the CorTemp telemetry system, the mean core Holland, and the U.S.A. This event has been rated as temperature was 37.5+0.3°C (99.5°F) pre-swim and the sixth most challenging endurance event in the 37.3+0.8°C (99.1°F) post-swim. Oral and tympanic world as rated by Outside magazine. The participants temperatures were significantly lower than the CorTemp are among the best endurance swimmers in the world. following the swim. The swimmers voluntarily consented to participate These results indicate that core temperature measured via the CorTemp system was able to be maintained during after being informed of the purpose, procedures, risks the 40km swim in cool water. and benefits of the research, which was approved by INTRODUCTION a Research Ethics Committee at McGill University. Hypothermia is a challenge for competitors during The initial 4.llkm (2.55 miles) of the race occurred prolonged swims in cool water. When core in a river at a temperature of 18.3°C. The next temperature falls, oxygen consumption increases and 35.89km (22.29 miles) were in a 1000km2 lake at a swimming velocity decreases. Maintenance of core mean temperature of 21.9°C. On the day of temperature may relate to body composition since fat competition, the air temperature was 23°C with wind tissue can insulate the body during cold exposure. velocity varying from 20-40kph (12.4-24.8mph). The Monitoring core temperature of athletes during a race swimmers wore only swim suits as the rules of the of any kind, specifically endurance swimming events, competition stipulated that the competitors could not presents a variety of methodological problems. wear suits. This rule increases the risk of Traditional techniques for measurement of core hypothermia for the competitors. temperature in laboratory and clinical environments On the day prior to the competition, height, are not appropriate for use in most athletic weight and skinfolds were recorded. Three skinfold competitions. While oesophageal and rectal sites (triceps, subscapular, abdomen) were measured

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and used to predict percent fat (5, 13). The physical 0°C to 50°C. A linear relationship exists between characteristics of the subjects are listed in Table 1. signal frequency and temperature using the CorTemp Compared to the general population, the men were system. The correlation exceeds 0.999 (9). The average in fatness – while the women were relatively CorTemp sensor is capable of tracking body core lean. temperature for 72 hours following ingestion. To minimise distractions on race day, oral, In the gastrointestinal tract, the CorTemp sensor tympanic and rectal temperatures were taken on the vibrates at a frequency that varies according to body day prior to competition. These measurements were temperature. The signal transmission method is near taken in late afternoon, at the approximate finishing field magnetic link. The magnetic flux signal is time of the swimmers in order that changes in core transmitted through the body to the CorTemp temperature could be interpreted with respect to recorder. The data is stored in solid-state memory. diurnal variation in temperature. The recorder was capable of storing up to 10,000 data The resting core temperature exhibits a circadian points. The output was 0.5-volt analogue or 4-20ma rhythm averaging about 0.6-0.7°C higher at 16:00 current loop. hours compared to 4:00 hours (15). Oral temperature As opposed to dry land monitoring of temperature was measured by placing a mercury-in-glass with the CorTemp system in an event such as a thermometer under the tongue for two minutes. marathon, the environmental conditions of this Tympanic temperature was measured using an endurance swimming event required additional infrared tympanic thermometer. planning. The crystal light of the thermometer sometimes Due to interference of signal transmission by the malfunctioned due to the high temperature and water, the swimmers had to be approached by boat to humidity in the medical room. Rectal temperature within 1-2 metres. A pole designed to hold the was measured using a mercury-in-glass thermometer CorTemp receiver was lowered above the swimmer’s that was inserted 7cm past the anal sphincter. The lumbar region so that the temperature signal from the temperature in the medical room did not affect body swimmer could be registered. temperature. The core temperature of each swimmer was taken Two hours prior to competition, the athletes every two hours during the competition. The choppy swallowed an ingestible temperature pill so that core water conditions demanded expertise by the boat temperature could be monitored via telemetry driver. Figure 1 illustrates how the receiver was throughout the race. At the start of the swim, the placed over the swimmer. CorTemp pill was probably located in the small Upon race completion, oral, tympanic and core intestine and by the end of the swim was probably temperatures were measured within the first five located in the large intestine. Temperature in the minutes of exiting the water and every five minutes small and large intestine is more uniform than in the thereafter, until core temperature returned to normal upper portion of the gastrointestinal tract. The values. All swimmers had returned to normal values magnitude of fluctuation attributed to pill movement by 10 minutes. through the small and large intestine has been The study utilised a repeated measures design in estimated at 0.2-0.3°C (6). During the race, the which subjects served as their own control. swimmers consumed liquid nourishment at various Temperature measurements with the CorTemp temperatures. The frequency and volume of fluids system were made pre-swim, post-swim and every consumed were not recorded. The CorTemp pill was two hours during the swim. Results are presented as ingested two hours prior to competition so that warm means +S.D. and analysed with a repeated measures beverages in the stomach would not influence it. ANOVA with p<0.05 for significance. The telemetric temperature pill was a disposable RESULTS capsule (silicon-coated, 10mm in diameter and 27mm Swim time for the 40km (24.8 miles) event in length) containing a temperature quartz crystal averaged 628+40 minutes for the men and 666+36 oscillator with a silver oxide battery (CorTemp, minutes for the women. Pre-swim rectal temperatures Human Technologies, Inc., St. Petersburg, FL). This are shown in Figures 2a and 2b. The athletes refused sensor transmitted a continuous, low frequency radio post-swim measurement of rectal temperature. Pre- wave to an external receiver that was downloaded to and post-competition oral, tympanic and core a computer after data collection. Each pill was temperatures are illustrated in Table 2. Tympanic individually calibrated by the manufacturer and had and oral temperatures were significantly decreased by its own frequency that varied with temperature. The 2.0°C following the swim for the total group. accuracy of the CorTemp sensor is +0.1°C. The Data at two-hour intervals for telemetry with the accuracy is maintained over a temperature range of CorTemp pill is displayed in Figure 3.

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There was no significant difference in core monitor core temperature. Significant correlations temperature between pre- and post-competition. Core have been found with oesophageal and rectal temperature did not show any significant variation temperature (9, 14). This study is the first to during the race. Only three swimmers had core successfully monitor via telemetry the core temperatures that dropped below 36.0°C during the temperature of swimmers during a long distance swim, but none of them had hypothermia as defined competition. by a core temperature below 35°C. The body fatness As recommended by Kolka etal (6), the swimmers and surface area of these three swimmers were ingested the CorTemp pill two hours prior to the similar to the mean values of the other swimmers and competition in order to avoid changes in temperature thus could not explain the drop in core temperature. related to drinking or eating. During the race, core The swim velocity for these three swimmers was not temperature was stable for 14 of the 17 swimmers. reduced even though core temperature dropped. O’Brien et al (9) concluded that the CorTemp pill is a All swimmers returned to their normal core valid method for measurement of core temperature in temperature within 10 minutes after the race. The humans during conditions of both decreasing as well competitors were unwilling to wait in the medical as increasing body temperature. Our experience with room until their oral and tympanic temperatures had the CorTemp system supports its use for telemetry of returned to normal. core temperature during long distance swimming in DISCUSSION cool water. The purpose of this study was to monitor core The oral and tympanic temperatures of the temperature during a long distance swimming swimmers were 2°C lower post-competition competition in cool water. Core temperature usually compared to pre-race values. Previous research (7) rises when exercise is performed in thermo neutral has shown that cold exposure lowers these water temperatures. Exercise in cold water poses a measurements relative to core temperature and makes thermal challenge for swimmers. Because this study them susceptible to cooling. For this reason, we was conducted on the day of a major endurance conclude that both oral and tympanic temperatures competition, certain variables could not be controlled are not an appropriate measure of core temperature in (weather, water temperature). Another element that a cool water environment. could not be predicted was the response of the APPLICATION infrared tympanic thermometer. Indeed, we observed Hypothermia is a major medical concern during that this type of infrared tympanic thermometer was the cold water swimming competition of “La sensitive to ambient heat and humidity. Traversée Internationale du Lac St-Jean”. Indeed in Water has a higher thermal capacity than air. previous races, some swimmers were reported to During water immersion conductive and convective have experienced marked hypothermia (<34°C) heat transfer is 70-fold greater than in air at the same and/or hypoglycaemia (2). In Dulac’s 1987 study, the temperature (4). Thus when water temperature is water temperature was 18.5°C. The leaner subjects cool, long-distance swimmers lose considerable body (body fat <10%) were unable to complete the race, heat (11). Low body temperature may impair with 7 of the 10 non-finishers developing myocardial contractility and limit maximal heart rate hypothermia (2). The leanest subject in our study had (1) thereby lowering maximal cardiac output and 11.5% fat. In the 1998 race, 13 swimmers were VO2max. Cold stress must be sufficient to reduce removed from the water during the race with 8 core temperature by 0.5°C before VO2max is lowered swimmers displaying symptoms of hypothermia. (12). Anthropometric factors explain much of the Physicians involved in medical coverage, as well as variability among individuals in their capability to coaches of long distance swimmers competing in maintain normal body temperature during cold cold water, should be aware that oral or tympanic exposure (16). measurements might not accurately reflect the core When taken continuously, oral temperature has temperature. Rectal temperature is often inferred as been shown (8) to be an accurate estimate of core the best measurement for monitoring body core temperature. However, following 10 hours of temperature, but during athletic competition, it is swimming, it was not appropriate to keep the often not practical nor accepted by most competitors swimmers from eating and drinking. The during international competitions. Cultural consumption of food and drink altered oral differences are a factor that influence acceptance in temperatures and made comparisons with the the measurement of rectal temperature. CorTemp system inaccurate. This study indicated that core temperature The CorTemp pill has been used previously with measured via the CorTemp system was feasible runners, cyclists and swimmers in a pool setting to during a long distance swimming competition in a

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lake of 1,000km2. It is a useful method to monitor collection and to all the swimmers of La Traversée du core temperature in swimming competitions in an Lac St-Jean who participated in this study. outdoor setting. The CorTemp system is easy to set up and requires minimal training to use the References instrument. It provides important information on the 1. Berg U., and Ekblom B. Physical performance and body core temperature of the swimmer that can help peak aerobic power at different body temperatures. J the medical staff to give better care by prevention of Appl Physiol 1979; 46:885-889. major hypothermia. The CorTemp system is a tool 2. Dulac S., Quirion A., DeCarufel D., LeBlanc J., Jobin M., Côté J., Brisson G.R., Lavoie J.M., and Diamond that can assist the medical staff and coaches to P. Metabolic and hormonal responses to long- intervene before serious complications develop. distance swimming in cold water. Int J. Sports Med, The weakness of the CorTemp system for 8:352-356, 1987. monitoring the core temperature of swimmers is the 3. Edwards R.J., Belyavin J., and Harrisson M.H. Core range of signal transmission. It was necessary for a temperature measurement in man. Aviat. Space boat to approach the swimmer so that the signal could Environ. Med. 49:1289-1294, 1978. be transmitted from the swimmer to the recorder 4. Gagge A.P., and Gonzalez R.R. Mechanism of heat located in the boat. Figure 1 illustrates how close the exchange: biophysics and physiology. In: Fregly boat must approach the swimmer. M.J., Battles C.M., eds. Handbook of Physiology. Coaches and trainers may find the CorTemp New York, NY: Oxford University Press, 45-84, 1996. system as beneficial to help swimmers to improve 5. Going S.B. Densitometry. In: Roche A.F., their tolerance and performance in cold water. Heymsfield S.B., and Lohman T.G., Human body Knowledge of the core temperature and the factors composition. Champaign, IL: Human Kinetics, 3-23, that influence these variations may bring about 1996. changes to the training program or training 6. Kolka M.A., Quigley M.D., Blanchard L.A., Toyota environment. D.A., and Stephenson L.A. Validation of a Further research needs to be done using the temperature telemetry system during moderate and CorTemp system. For example, it is important to strenuous exercise. J. Therm. Biol. 18:203-210, 1993. understand how consumption of warm and cold 7. Livingstone S.D., Grayson J., Frim J., Allen C.L., drinks may influence the variation in temperature and Limmer R.E. Effect of cold exposure on various sites of core temperature measurements. J. Appl. along the gastrointestinal tract. Also, the CorTemp Physiol.: Respirat. Environ. Exercise Physiol. pill could be used to investigate the protective role of 54:1025-1031, 1983. body fat, alimentation and level of fitness in 8. Mairiaux P.H., Sagot J.C., and Candas V. Oral preserving core temperature during cold-water Temperature as an index of core temperature during swimming. In our experience, swimmers accept the heat transients. J. Appl. Physiol. 50:331-341, 1983. CorTemp pill to monitor core temperature since the 9. O’Brien C., Hoyt R.W., Buller M.J., Castellani J.W., temperature pill does not distract during training or and Young A.J. Telemetry pill measurement of core competition. None of the athletes that we monitored temperature in humans during active heating and with the CorTemp system reported any discomfort cooling. Med. Sci. Sports Exerc., 30:468-472, 1998. nor side effects. 10. Sawka M.N., and Wenger C.B. Physiological responses to acute exercise-heat stress. In: Pandolf We conclude that core temperature as measured K.B., Sawka M.N., and Gonzalez R.R., Human by an internal telemetric system was maintained Performance Physiology and Endurance Medicine at during a 40km swim in cool water ranging from 18 to Terrestrial Extremes. Indianapolis. IN: Benchmark 23°C. Also, physicians involved in medical coverage, Press, 97-151, 1988. as well as coaches of long distance swimmers 11. Sawka M.N., and Young A.J. Physical exercise in hot competing in cold water, should be aware that oral or and cold climates. In: Garrett WE, Kirkendall D.T. tympanic measurements may not accurately reflect Exercise and Sport Science, Philadelphia, PA: the core temperature. Lippincott Williams & Wilkins 385-400,2000. 12. Schmidt V., and Bruck K. Effect of a precooling maneuver on body temperature and exercise ACKNOWLEDGMENTS performance. J Appl Physiol 50:772-778, 1981. We thank the organising committee of La 13. Sinning W.E. Body composition in athletes. In: Traversée du Lac St-Jean and the Merck Frost Roche A.F., Heymsfield S.B., and Lohman T.G., company for their financial support. We thank Human body composition. Champaign, IL: Human Human Technologies for renting us the CorTemp Kinetics, 257-273, 1996. recorder. We also extend our sincere appreciation to 14. Sparling P.B., Snow T.K., and Millard-Stafford M.L. Dr Michael Piacentini, Dr Cristin Jouve, Dr Linda Monitoring core temperature during exercise: Thyer and Ms Cynthia Carsley for their help in data

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ingestible sensor vs. rectal thermistor. Aviat. Space Environ. Med. 64:760-763, 1993.

15. Stephenson L.A., Wenger B.H., O’Donovan B.H., C and Nadel E.R. Circadian rhythm in sweating and ° cutaneous blood flow. Am J Physiol. 246:R321-324, 1984. 16. Torner M.M., Sawka M.N., Foley M.E., and Pandolf

K.B. Effects of body mass and morphology on Temperature thermal responses in water. J Appl Physiol. 60:521- 525, 1986.

Figure 3 – Telemetry of Core Temperature

Figure 1 MALES (n=13) FEMALES (n=4) VARIABLE Mean + Range Mean + SD Range SD Age (yrs) 25.9 + 21-41 28.8 + 7.1 20-35 5.4 Weight (kg) 87.6 + 75.1-96.5 62. + 6.4 55.7-69.3 3.8 Height (cm) 179.9 + 166.3- 167.1 + 8.1 157.7-176.2 5.7 187.6 Body Fat 14.9 + 11.5-20.4 12.9 + 0.7 12.4-13.9 (%) 2.5 Body 2.01 + 1.84-2.24 1.69 + 0.14 1.54-1.84 Surface 0.08 Area (m2)

Body Mass 26.3 + 22.5-28.4 22.5 + 0.4 22.2-23.0 Telemetry of core temperature using the CorTemp receiver that Index 1.7 was held above the swimmer and relayed to the analyser on (kg/m2) the boat deck.

Table 2: Pre and Post Swim Temperatures Temp. Rectal Mouth Tympanic Core Males Pre Pre Post Pre Post Pre Post

C 1 37.8 37.4 36.0 36.1 35.1 37.3 38.1 ° 2 37.6 37.6 35.0 36.3 34.2 36.9 35.9 3 37.8 37.5 34.4 36.1 34.6 37.3 37.0 4 38.0 37.4 37.2 36.2 34.0 37.3 37.3 5 38.2 37.2 34.6 36.3 34.3 37.7 37.8 Temperature 6 37.8 37.2 33.4 36.4 34.3 37.2 37.7 7 36.4 36.6 34.8 36.2 33.8 37.6 38.0 8 38.0 36.8 35.0 36.1 34.7 37.6 38.0

Figure 2a – Swim Temperatures (Males) 9 38.1 35.0 34.8 36.3 33.8 37.2 36.9 10 37.9 37.0 35.0 36.5 34.4 37.4 35.7 11 38.2 37.2 34.0 36.5 32.6 37.9 35.8 12 38.0 37.2 35.4 36.5 34.1 37.9 38.7 13 37.8 37.4 37.2 35.7 34.7 37.6 37.4 Mean 37.8 37.0 35.1 36.2 34.2 37.5 37.3

S.D. 0.5 0.7 1.1 0.2 0.6 0.3 1.0 C ° Females 14 37.8 36.9 33.8 35.9 34.6 37.4 37.0 15 37.9 37.0 34.8 36.2 32.4 37.7 37.4 16 37.8 37.4 36.8 36.1 34.8 37.1 37.6

Temperature 17 37.8 37.2 34.6 36.4 34.2 37.5 37.3 Mean 37.8 37.1 35.0 36.2 34.0 37.4 37.3 S.D. 0.1 0.2 1.3 0.2 1.1 0.3 0.3

Figure 2b – Swim Temperatures (Females)

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Barker Aquatics • Keep self well groomed and tidy in appearance 7. Aquatic Centre Presentation COACHING COORDINATOR • Check all pool surround decks and Change Rooms POSITION DESCRIPTION prior to opening Aquatic Centre The Barker Aquatic Centre Coaching Coordinator • Clean pool deck – e.g. Band Aids, Hair, Clips will accept and follow the objectives, duties and • Place any equipment used, while carrying out your responsibilities as stated below. duties, away in correct areas ROLE • Hose/disinfectant any contaminated area as required The Coaching Coordinator is seen as a key position at • Place pool cleaner in the pool if designated the Barker Aquatic Centre. A position which is seen as ESSENTIAL REQUIREMENTS a role model for all the other staff in the swimming • Current Pool Lifeguards Certificate or a current coaching team. Leadership and the ability to provide Bronze Medallion – as a minimum Guidance are two skills that are highly regarded. The • Hold a current Oxygen Resuscitation Certificate or role includes planning, development, implementation Senior First Aid Certificate and the evaluation of the programs conducted. These • Maintain a professional manner and attitude at all include programs for school and squad swimmers, water times polo training and conditioning, swimming and water POSITION SCOPE polo coaching staff training and development, parent Specific duties may include the following… liaison and all aspects of the day-to-day operations of • Coaching of Junior School Swimming Team, School the aquatic centre. Report directly to the Aquatics Swimming Team and Water Polo Teams Director. Work in conjunction with the Aquatics • Development of Conditioning and Development Program Coordinator as key team leaders. programs for Swimming and Water Polo 1. Education • Prepare reports on swimmers and water polo players • Level Two – Performance Swimming Coach • Prepare reports as required for Barker Bulletin, • Pool Lifeguards Certificate Barker Magazine and Barker Aquatic Newsletter • Advanced Oxygen Certificate • Involvement in Planning Sessions and the • Demonstrated success at a high level subsequent implementation of initiatives • Maintenance of all related qualifications ANY FURTHER ENQUIRIES SHOULD BE • Updating of qualifications through ongoing training DIRECTED TO… 2. Administration/Management KIRK MARKS, AQUATICS DIRECTOR • Programming for Swimming Squads and School 0412 264715 Teams • Evaluation of all programs conducted • Development of a Barker Swimming Coaching Staff Australian Swimming Inc (ASI) Handbook and implementation through the conduct COACHING ACCREDITATION COURSES of a Training Program LEVEL 1 – 2002 • Maintain daily attendance records for all squad Conducted by NSW Swimming Association Inc. members • Attend meetings as required by the Aquatics Wollongong 9 & 10 March Director Sydney 11 & 12 May • Liaison with Swimming Club Newcastle 22 & 23 June 3. Accident Prevention Sydney 20 & 21 July Canberra 17 & 18 August • To anticipate situations of potential risk Sydney 14 & 15 September • Take action towards preventing accidents Orange 26 & 27 October • Controlling, directing and influencing user Sydney 16 & 17 November behaviour Course Fees $250 • Identify hazards – remove or isolate (GST Inclusive), which includes… 4. Rescue • Level 1 Course Manual • Professional responsibility • Registration with the Australian Coaching • Carry out regular safety equipment checks Council 5. Public Relations Schedule • Use effective communication skills in all situations • Saturday and Sunday … 8am to 5pm • Provide the highest possible quality of service to For more information about the course, go to customers at all times Swimming Development at 6. Self Presentation www.nswswimming.com.au • Wear the provided Staff Shirts and apparel

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greatest performances in 1994 and 1995 – and, above Training Tom Dolan all, have fun! By the end of July, while I was at junior nationals, for Sydney 2000 I received a fax from Tom, and I knew he was ready! He chose to close the circle of his swimming career By Rick Curl with his club team. A one-dimensional, focussed (Reproduced from Swimming Technique October- environment was what he felt he needed to finish his December 2001) career with best times. I challenged him to devote

total commitment to his training. With Olympic gold in the 400 IM in 1996 and 2000 as well as World Championship gold in 1994 and ’98, and as the world record holder in the sport’s most challenging event for longer than any other swimmer, Tom Dolan can lay claim to being the greatest all-around swimmer in history. This article outlines the training that led to his Olympic gold medal and world record in Sydney 2000. A great competitive attitude – the ability to train at a level greater than his competition and the desire to improve technical flaws – all contributed to Tom Dolan’s phenomenal performances in Sydney. In May 1999, Tom underwent significant knee surgery following an injury on the basketball court. Although the surgery was a success, he was faced with a three-month, twice-daily extensive rehabilitation program, and for the first time in his senior career (12 years), the inability to train in the pool. Confucius said … “He who chases two rabbits at Anyone who knows Tom understands the the same time will catch neither.” Tom was willing challenge that he faced. His exceptional level of self- to by-pass lucrative endorsement opportunities as confidence was predicated on his belief that if he out- well as sacrifice the lifestyle of a normal 24-year-old trained his competition – he could not be beat. for a shot at a personal best time and another Additionally, the likelihood of complete recovery and Olympic gold medal in Sydney. use of his knee was always questionable. The following charts will help us explore the Later that year in July, one of Tom’s heroes, his components of Tom Dolan’s training plan – a grandfather, passed away. Dr. Dolan was the first partnership between coach and swimmer – precise, family death that Tom had to deal with. yet flexible, always goal oriented, always seeking out Tom knew he was at the crossroads in his career. excellence from stroke techniques to break through We had often discussed during the previous two physiological performances. years what motivated him to continue to train at the Table 1 – Dryland Program (Seasonal Phases – September pace needed to be the best at the 400 IM. He had through August) September-December (16 Heavy weights (Wed, Sat) accomplished all the sport had to offer – Olympic weeks) Medicine Ball (Mon, Tue, Thu) gold, world record, three-time American record January-February (8 weeks) VASA/Cords/Squats (Wed, Sat) holder, two-time World Championship gold, NCAA Medicine Ball (Mon, Tue, Thu) Feb. 28-March 13 (2 weeks) Transition (reduce reps and Swimmer of the Year, two-time Swimming World weight) U.S. Swimmer of the Year. There was truly no March 14-28 (2 weeks) Rest and stretch (no resistance) Maintenance tangible objective that he had not accomplished. April-May (7 weeks) Heavy weights (Wed, Sat) Following many painful conversations in June and Increase reps and resistance Medicine Ball/Squats (Mon, Tue, July, I put forth the proposition in simple terms … if Thu) May-early July (9 weeks) VASA/Cords/Squats (Wed, Sat) you want to make a run at Sydney, do so on your own Maintenance Medicine Ball (Mon, Tue, Thu) terms. Train in the manner that provided you your July 10-23 (3 weeks) Transition (reduce reps and weight) July 24-Aug. 6 (2 weeks) Rest and stretch (no resistance)

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Table 2 – Energy System Development (Primary Energy Table 3 – Technical Issues (Stroke/Turn Technique System Emphasis, September 1999 through August Development_ 2000) I always emphasised technique, demanded perfection and trained A.M. Workout Cycle Tom under Meet conditions. I constantly challenged Tom to correct Monday Breaststroke his technical flaws. EN2 Approach to walls. Attack! Tuesday Kick Distance and depth Work on streamline and underwater kick Butterfly/Backstroke off walls. EN1 Finish Always finish strong! Wednesday OFF Butterfly Balance Thursday IM (Transition( Open long, strong EN2 Easy legs! Friday Distance Backstroke 1st 25 develop fast tempo Saturday Distance (Long Aerobic) Kick off walls past flags EN2 Always negative split Sunday OFF Breaststroke Push hands forward and break surface P.M. Workout Cycle Attack walls Monday Pull No hitch (if breathing challenge exists) Race Demand fast temp st EN2-3 Freestyle Commit on 1 50 Tuesday Distance (Long Aerobic) No double breath to wall (attack!) EN3 Streamline off wall Wednesday Test Set: Weak Stroke Development Legs to finish Thursday Breaststroke Dive Always naturally fast off the block EN3 Finish NEVER LOSE AT THE END! Friday Distance Max. Lactate Sprint SP2 Saturday (Early Season Fitness Challenge) Sunday OFF Table 4 – Season Plan (Training Plan – August 1999 through August 2000) Dry Target Actual Dates Sessions Cycle Land Volume Volume August 1999 16-22 Pre-Season General Conditioning 3 40-50,000 23-29 Aerobic Based 3 40-50,000 September 1999 30-5 8 Aerobic & Technique 3-4 60,000 63,300 6-12 8-9 4 70,000 66,800 13-19 8-9 Aerobic & Weak Stroke Dev. Cycle 1 Test Set Begins 4 70,000 81,400 20-26 9 Full Cycle 5 80,000 91,700 27-3 9-10 Weak Stroke Dev. 5 90,000 105,000 October 1999 4-10 10 Full Cycle 3-4 100,000 112,700 11-17 10 Full Cycle 3-4 90,000 86,800 18-24 10 Full Cycle – 2nd Test Set begins 3-4 100,000 95,400 25 10 Full Cycle 3-4 90,000 92,400 November 1999 1-7 9-10 Full Cycle 4 90,000 92,400 8-14 9-10 Full Cycle 5 90,000 82,600 15-21 8-9 World Cup 17-18 – Competition 4 80,000 100,900 22-28 9 Full Cycle 3-4 80,000 76,400 29-5 6 Depart US Open – Wed 1/12 – Competition 3 50,000 51,600 December 1999 6-12 9 Full Cycle – 3rd Test Set begins 4-5 90,000 92,000 13-19 9-10 Full Cycle – CUBU Invit. 16-19 4-5 90,000 85,000 20-26 9-10 Full Cycle 4-5 90,000 89,000 27-2 10 Full Cycle 4-5 100,000 112,000 January 2000 3-9 9-10 Full Cycle – 4th Test Set begins 5 90,000 96,000 10-16 9-10 Full Cycle 5 80,000 89,000 17-23 9-10 Full Cycle 5 80-90,000 85,000 24-30 8 Full Cycle – Competition – Luxemburg 5 80-90,000 60,000 31-6 9-10 Full Cycle 5 80-90,000 92,000 February 2000 7-13 9-10 Full Cycle 5 80-90,000 95,000 14-20 9-10 Full Cycle – 5th Test Set begins 5 80-90,000 90,000 21-27 9-10 Full Cycle 5 80-90,000 89,000 28-5 9-10 Full Cycle 5 80-90,000 93,000 March 2000 6-12 8 Full Cycle – PVS Snr Champs – 9/3-12/3 4-5 80,000 82,000 13-19 9 Full Cycle 4 70,000 65,000 20-26 8 Full Cycle 4 50,000 56,000 27-2 5 Competition Senior Nationals – 28/3-1/4 4

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Table 4 – Season Plan (Training Plan – August 1999 through August 2000) Dry Target Actual Dates Sessions Cycle Land Volume Volume April 2000 3-9 Break 5 10-16 8 Full Cycle 5 60,000 72,000 17-23 9 Full Cycle 5 70,000 78,000 24-30 9-10 Full Cycle 5 80,000 90,000 May 2000 1-7 10 Full Cycle 5 90,000 92,000 8-14 9 Full Cycle 5 70,000 87,000 15-21 9 + Meet Full Cycle – Competition Richmond 15/5 5 85,000 81,000 22-28 10 Full Cycle 5 85,000 84,000 29-4 9-10 Full Cycle 5 80,000 89,000 June 2000 5-11 7 Full Cycle – Comp. 7/6 Charlotte Meet 5 60,000 62,000 12-18 9-10 Full Cycle 5 80,000 80,000 19-25 9-10 Full Cycle 5 80,000 81,000 26-2 9-10 Full Cycle 5 75,000 75,000 July 2000 3-9 9-10 Full Cycle 4 75,000 73,000 10-16 8 Stretch-Transition – PVS Senior Champs 4 60,000 60,000 17-23 8-9 Transition 4 55,000 52,000 24-30 8 Rest 3-4 50,000 52,000 August 2000 31-6 8 Rest 3-4 40,000 42,000

Table 5 – World Record Swims (Subjective Comparison) 20 x 200 yard Freestyle (5 on 2:40, 10 on 2:30, 5 on 2:20 Rome 1994 Sydney 2000 May 31, 2000 Oct 6, 1999 Nov 10, 1999 Feb 16, 2000 Butterfly 26.86 27.07 Bad air day Short breakout Long, balanced stroke; 2:00 1:59 2:01 1:55 Tempo too fast Turn time faster 1:59 1:59 1:58 1:54 31.45 (58.31) 30.95 (58.02) 1:59 1:58 1:56 1:54 Good energy, Balance 1:57 1:57 1:55 1:54 Backstroke 33.09 32.42 1:57 1:57 1:54 1:53 5m breakout: 1.86 5.25m breakout: 2.25 1:56 1:55 1:54 1:53 Faster tempo 1:55 1:55 1:54 1:53 No competition 1:55 1:54 1:54 1:53 (pressure) 1:55 1:54 1:54 1:52 31.55 (1:04.64) 30.68 (1:03.10) 1:55 1:54 1:54 1:52 Breaststroke 35.61 35.58 1:55 1:54 1:53 1:52 No competition 1:54 1:54 1:53 1:51 (pressure); 1:54 1:54 1:53 — Slower turn time 1:53 1:54 1:53 1:51 36.10 (1:11.71) 36.36 (1:11.94) 1:53 1:54 1:52 1:50.3 Freestyle 29.66 29.99 1:53 1:53 1:51 1:49 Race until final 25 No competition 1:52 1:53 1:51 1:48.2 Slower turn time 1:52 1:52 1:50.2 1:47 27.98 (57.63) 28.71 (58.70) 1:51 1:51 1:48.8 1:46.6 1:48 1:48 1:46.5 1:45.3

Table 6 – Test Set Results FINAL PREPARATION FOR U.S. OLYMPIC 5 x 300 yard IM on 4:30 TRIALS Jun 10, Oct 3, Oct 29, Sep 22, Feb 2, May 17, 1997 1997 1997 1999 2000 2000 3:04 3:05 3:04 3:03 3:03 2:58 The transition, rest and taper phase of Tom’s 3:03 3:05 3:03 3:02 3:01 2:59 training program has always been based on two 3:02 3:05 3:00 3:01 2:59 X premises… 3:01 3:05 2:56 3:01 2:59 2:58 2:59 3:04 2:52 2:58 2:58 2:56 • Consistent training to improve fitness levels when followed by a gradual rest and taper 5 x 200 yards on 3:00 period (elimination of stressful, anaerobic Oct 10, ‘97 Sep 29, ‘99 Feb 9, ‘00 May 23, ‘00 IM 100FL-100BK IM IM bouts of exercise) will result in fast swimming. 1:58.0 1:56.0 2:00.0 1:59.0 • Improvement of technical flaws over a season 1:56.5 1:56.0 1:57.0 1:58.0 will result in greater muscle memory in the 1:56.0 1:53.0 1:56.0 1:56.0 1:54.5 1:52.0 1:54.0 1:54.0 race. 1:52.9 1:50.0 1:53.0 1:51.0 Tom’s first phase of transition rest was five weeks out from U.S. Olympic Trials, For 10 days, we would continue the same cycle of stroke emphasis, but

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reduce the anaerobic expectations by 50%. Tom Biomechanical Factors would still attend 9-10 training sessions. In phase 2 (rest), Tom would eliminate Tuesday Influencing Breaststroke Turns afternoon, which gave him recovery period from by Age-Group Swimmers Tuesday morning until Wednesday afternoon. Also, By Brian A. Blanksby, Jennifer R. Simpson, Bruce C. Friday morning was focussed on strict stroke Elliott and Keith McElroy technique. (Reproduced from Journal of Applied Biomechanics, 1998, 14, 180-190) Brian A. Blanksby, Jennifer R. Simpson, and Bruce C. Elliott are The final phase (taper) encompassed the two with the Department of Human Movement, The University of weeks leading to the 400 IM. Tom trained 8-9 Western Australia, Nedlands WA 6907 Australia. Keith McElroy is with the School of Human Movement and Sport Sciences, sessions each week with reduced volume and only on University of Ballarat, PO Box 663, Ballarat Victoria 3353 Australia. every other day “hard pace” challenge. Because turning can account for one-third of His volume steadily decreased until three days Breaststroke race time in 25m pools, it is possible before the 400 IM, when he focussed on rehearsal for that enhancing turning techniques can improve his event day. He needed a minimum of 3,500+ performance significantly. Underwater video cameras metres to warm up adequately and 1500 to warm and a force platform were used to analyse turning down. Therefore, on race day, with prelims and finals techniques of 23 age-group Breaststrokers during – he was swimming approximately 10,000 metres. three 50m push-start, maximum-effort swims. The criterion measure was the time elapsed between CONCLUSION passing the 5m mark on the approach and departure Cal Ripkin and Baseball … Michael Jordan and from the wall (5m round-trip time [RTT]). Basketball … Jack Nicklaus and Golf … Bill Gates Correlations revealed significant commonality of and business … Tom Dolan and Swimming. Great variance (p<.01) between the 5m RTT and the 2.5m men of passion – great performers under pressure – RTT, 50m time, average single-stroke velocity, peak the best at what they do. reaction force, pivot time, impulse, peak horizontal How have these men reached the status of velocity off the wall, arm and leg split-stroke resumption distances, surfacing distance, surfacing greatness? I believe the common thread is passionate time, and horizontal velocity, height, and mass of the preparation by intense finishers. subjects. All swimmers achieved a net gain at the Since I began coaching Tom Dolan at age 13, the turn in that the mean 5m RTT (20% of the distance) plan for success has been driven by the notion of represented 18.26% of the total swimming time. intensity and volume – or intense volume. Simply Following stepwise regression, a successful turn was stated, our goal has been to train more predicted by the equation 17.113 – 0.322 surfacing yardage/mileage at a greater intensity than any of distance – 0.036 height – 0.723 surfacing horizontal Tom’s competitors. This philosophy, when married velocity + 0.723 pivot time – 0.65 peak horizontal to Tom’s keen desire to win, has produced the velocity. greatest Individual Medley Swimmer of all time. In Breaststroke races, between 20 and 40% of the Overcoming obstacles has always lifted Tom to total event time is spent turning. Thayer and Hay exceptional performances. Medical challenges, (1984) compared turns for the four competitive family crises, the defeat to Tom Wilkins in March, strokes and found that the Breaststroke involved the and the great Australian Men’s 400 Freestyle Relay greatest proportion of race time spent on turning, World Record on Day 1 of the Olympics, served only primarily because of the underwater split-stroke to bring out the best in Tom Dolan. performed during the turn. Few research data have His most successful seasons, until Sydney were been published on the Breaststroke turn (Chow, Hay, 1994-1995 in which he set an American Record in Wilson, & Emel, 1984; Huellhorst, Ungerechts, & Willimczik, 1988; Newble, 1982), and none of the April 1994 and a World Record in September 1994, studies used a force plate. Newble (1982) found the then swam the NCAA performance of all time in Breaststroke turn to be the slowest and most varied of March 1995. all strokes and reported that this was probably In 2000, after 11 months of intense volume, he because of the greater technical expertise required. accomplished the apex in our sport – the only While Breaststrokers produce the longest distance American swimmer to capture a gold medal in world and time to surface following a turn, they also record record time at the Olympic Games in Sydney. Six the smallest average velocities off the wall of the four years after setting the World Record in Rome, Tom competitive strokes (Chow et al 1984). Dolan was crowned the greatest IM’r of all time. Breaststroke turning rules are set out in the Rick Curl is the head coach of the Curl-Burke Federation Internationale de Natation Amateur Swim Club, which covers Northern Virginia, the Handbook (Werner 1994-96). Swimmers must touch District of Columbia and suburban Maryland. the wall with both hands simultaneously and be on

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the breast when leaving the wall. At the start, and In this study we investigated selected temporal, after each turn, a swimmer may take one arm stroke kinematic, and kinetic measures to identify key completely back to the legs and one leg kick while mechanical features of the Breaststroke turn by high- wholly submerged (Werner 1994-96). The head must performance age-group swimmers. Differences break the surface of the water before the hands turn between males and females in performing this skill inward at the widest part of the second arm stroke. were also analysed. Hence, the swimming approach, the pivot on the Methods wall, and departure manoeuvres are all areas where Subjects were 11 male and 12 female state total race time could be decreased. championship, age-group qualifiers in Breaststroke Descriptions of Breaststroke turns necessarily swimming. Subjects averaged 12.2 years (SD 0.9) of include subjective views of experienced swimming age, 158.92cm (SD 6.4) in height, and 46.67kg (SD coaches (Edson 1988; Freney 1993; Hines 1993; 6.8) in mass. They attended the Department of Maglischo 1993) because of the paucity of objective Human Movement Aquatics Laboratory at the data available. Hence, the mechanical variables that University of Western Australia for testing. After we were selected for measurement included some recorded the above measurements and trochanterion derived from these subjective opinions. height, subjects undertook a warm-up swim When one attempts to analyse factors that share consisting of a 400m Freestyle swim, 6x25m of common variance and might contribute to Breaststroke on a departure interval of 2min, and a performance, it is necessary to choose an appropriate near-maximum 50m Breaststroke swim. criterion variable against which all others are Swimmers then practiced turns on the 2-D force compared. The simplest way to assess performance is plate developed by the technical staff at the to time all or part of the race distance. Time is the University of Western Australia (Blanksby, final test of swimming performance and includes the Gathercole & Marshall 1995). Once familiar with start, turn, and fatigue-induced velocity decreases placing their hands and feet on the surface, which toward the end of the swim. Other factors can projected 4.5cm out from the wall, they swam three therefore mask the value of the turn. Passing the 2.5m timed 50m maximal Breaststroke efforts in a 25m mark on the approach and departure from the wall – pool on a departure interval of 3min. This provided i.e. 2.5m round-trip time (RTT) – could be used as more than a 1:3 work:rest ratio for each trial to the criterion measure to assess an effective turn. ensure adequate recovery and a maximum effort for However, this distance is often considered each trial. insufficient to demonstrate whether what transpires Video images of the turn were recorded by a on the wall is successfully translated into smooth camera placed in a viewing window 10.5m lateral to resumption of swimming (Blanksby, Gathercole & the approach to the wall and 5m from the turning end Marshall 1996). Because we sought in this study to of the pool. A second camera was placed in an examine features that contributed to the total turning underwater housing 2.5m from the end of the pool process, rather than the total swim performance per and 8m lateral to the swimmer (Figure 1). Because se, the 5m RTT was selected as the criterion measure. each Super VHS camera filmed at 60Hz and each The 5m RTT includes a full stroke in the approach, complete stroke cycle took approximately 1.0s to the swimmer’s actions on the wall, and the translation complete, 60 subsections of each stroke could be of the turning motion into the push-off from the wall; analysed. we considered the 5m RTT to include minimal masking by pure swimming ability. From a practical aspect, the 5m distance from the end of the pool coincides with the Backstroke turning flag placement, which enables coaches to use these markers to gather comparative data on their swimmers. Difficulties with recording, measuring, and analysing turns for underwater swimming and the problems associated with developing an underwater force platform are probably the main reasons why little research has been carried out on the Breaststroke turn. Turning technique easily can be neglected during practice, but considering that races are won and lost by 0.01s, and up to 39% of the time for a 200m short-course Breaststroke race is spent in Figure 1 – Schema for Equipment Setup turning, there is considerable scope to enhance A frame counter indicating time in 0.01s was swimming performance via a fast turn (Guimaraes & imprinted into the corner of a large replay screen to Hay 1985).

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measure elapsed time from the videotapes. A grid statistical power and a consequently high Type II was placed on the monitor to enable us to accurately error level, significance was set at .01. measure displacement. Vertical and horizontal Results scaling rods were used for calibration, and random Because few authors have examined Breaststroke test-retest procedures of tester reliability were swimming turns, basic data regarding this important performed. aspect of competition were gathered via a force Temporal measures in the calculation of velocity platform and underwater videography. Competent derivatives, 2.5m RTT, 5m RTT (time when the hip age-group swimmers were preferred to elite passed the specified distance), and the time to surface performers in order to provide a wider range of were taken directly from the time-base on the video scores on the parameters selected arbitrarily to screen. Timings of other aspects of the turn (double analyse Breaststroke swimming turns. A discriminant hand touch to foot touch, wall contact time) were analysis indicated no gender differences, a finding taken from the force plate data. that was in part expected, because learn-to-swim, During the 6-8s of the 5m RTT, velocity changes age-group coaching, and competition phases of during the approach, turn, push-off, and glide phases swimming development provide similar were calculated from each subject’s hip. The coeducational experiences for young boys and girls. horizontal swimming velocity was recorded from The means and standard deviations of the 23 subjects displacement of the hip over a full stroke about the for all variables are found in Table 1. 5m mark. A full stroke was defined as starting when Table 1 the hands parted at the commencement of the stroke Means & Standard Deviations for Male (n=12) and Female (n=11) Age-Group Swimmers and finishing when the hands were at the same Standard Variables Mean position in the subsequent stroke. The peak Deviation horizontal velocity of the swimmer off the wall, 5m RTT (s) 8.44 0.66 2.5m RTT (s) 3.87 0.31 horizontal velocity at the beginning the split stroke 50m (s) 46.21 3.29 arm pull, and split stroke leg kick were calculated Peak force (N) 557.41 109.61 from the displacement of the hip over one video field Wall contact time (s) 0.39 0.08 either side of the field in which the movement Pivot time (s) 1.15 0.22 Impulse (N) 118.81 31.21 occurred (elapsed time for three fields = 0.05s). Push- Average velocity (m/s) 1.01 0.08 off velocity was measured as the average value taken Peak velocity (m/s) 2.01 0.21 to cover 60cm upon leaving the wall. The maximum Arm resumption velocity (m/s) 1.51 0.29 Arm resumption distance (m) 2.07 0.55 degree of lower limb tuck during the turn was Leg resumption velocity (m/s) 1.31 0.18 represented by a tuck index. This was the distance of Leg resumption distance (m) 3.78 1.01 the hip from the wall at impact, divided by the Surface distance (m) 5.81 0.97 Surface time (s) 3.48 0.79 trochanterion height. Surface velocity (m/s) 0.94 0.22 As a swimmer approaches a Breaststroke turn, a Stroke resumption velocity (m/s) 0.91 0.22 bow wave is pushed against the force place. We Tuck index (ratio) 0.58 0.13 attempted to eliminate this artefact via signal Height (cm) 158.92 6.43 Mass (kg) 46.67 6.85 processing, but the frequency of the wave was similar Age (years) 12.2 0.9 to that of the force being generated and could not be A limitation when analysing any performance is totally eliminated without a loss of data. The peak that the selected parameters may not be those that force, exerted by the feet against the place, and the contribute most to performance. However, measures impulse area under the curve were measured from a identified in the coaching literature as being base line before the hand touched and the wave important were chosen for examination and subjected reached the plate. Hence, for this study, the wave to a bivariate correlation analysis (see Table 2). This force contribution to these measures was ignored. also identified highly correlated variables so that A discriminant analysis was carried out to representative variables were included in the stepwise ascertain whether any gender differences existed. A regression analysis. Correlations revealed significant stepwise multiple regression, using the 5m RTT as commonality of variance (p<.01) between the 5m the criterion measure, was used to determine the RTT and the 2.5m RTT, 50m time, average single- predictive capabilities of the variables through stroke velocity, peak reaction force, pivot time, development of a regression equation. Because a impulse, peak horizontal velocity off the wall, arm number of dependent variables were compared in a and leg split-stroke resumption distances, surfacing Pearson product moment correlation matrix, the distance, surfacing time, and horizontal velocity, Bonferroni technique (Thomas & Nelson 1990) was height, and mass of the subjects. All swimmers applied to an initial alpha level of .05. This reduced achieved a net gain at the turn in that the mean 5m the significance level for each independent RTT (20% of the distance) represented 18.26% of the comparison. However, to prevent an excessive loss of total swimming time.

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Because the 2.5m RTT, 5m RTT, 50m time, and In the present study, a further 21% of variance average horizontal velocity for one stroke cycle share was added by including the swimmer’s height. a large proportion of common variance and measure Presumably, a taller swimmer takes fewer strokes, similar aspects, the 5m RTT was retained as the has a longer reach to assist turning while further out criterion measure, and the 2.5m RTT, 50m time, and from the wall, and is further from the wall as the feet average horizontal velocity were deleted from the push off. stepwise regression analysis. The regression A greater surfacing velocity added a further 3.5% predictors for age-group Breaststroke turns were 5m of variance to the stepwise regression equation and RTT = 17.113 – 0.322 surfacing distance – 0.036 again indicated that swimmers needed to surface to height – 0.723 surfacing horizontal velocity + 0.723 resume normal stroking at the distance where the pivot time – 0.65 peak horizontal velocity (see Table velocity was slightly greater than the average 3). Higher beta weight scores indicate more horizontal swimming velocity. The ability to pivot important estimates of the independent variable than fast on the wall added a further 2.6% of variance to lower beta weight scores (Table 2). An adjusted R- the equation. The final significant parameter to the squared of .914 shows that these five variables equation was peak velocity (2.9% of variance). accounted for 91.4% of the variance. Correct positioning was required to generate a high Table 3 exit speed from the wall. Stepwise Regression Equation & Results for Prediction of 5m RTT The stepwise regression equation indicated that it Regression Beta Multiple Adjusted Variable 2 coefficient weight correlation R was advantageous to be a taller swimmer who Surface -.322 -.454 .793 .61 pivoted rapidly on the wall, generated a high peak distance horizontal velocity, and travelled an optimal distance Height -.036 -.344 .916 .822 Surfacing underwater before surfacing at a relatively fast -.723 -.237 .937 .859 velocity velocity. It is hoped that future studies will clarify Pivot time .723 .237 .953 .885 important features of the Breaststroke turn and Peak -.65 -.209 .967 .914 velocity examine the effects of various interventions. Constant: 17.113 Discussion of 5m RTT and variables correlated Discussion with this criterion measure provides further insight The greater distance travelled by swimmers before into factors that may affect a successful Breaststroke surfacing was found to contribute most (61%) of the turn. The 5m RTT represents 20% of the 50m race variance in predicting the 5m RTT by age-group distance. Swimmers turned effectively in this study, Breaststrokers. Thus, a considerable distance should in that every subject completed the 5m RTT in less be travelled under the water during which time the than 20% of the 50m time. The mean 5m RTT was split-stroke is performed after the push-off. 8.44s, or 18.26% of the mean 50m time. Scores However, the surfacing distance, rather than being ranged from 17.04% (demonstrating a fast turn) to a unidimensional measure indicating turn 19.32%, which was just less than the average effectiveness, actually comprises several manoeuvres horizontal velocity for the whole 50m. The subject that must be carried out in a streamlined position. who scored 19.32% did not maximise the turn to his Merely advising swimmers to travel as far as possible advantage. (Newble (1982) studied 13 talented junior under the water before surfacing is not wise. The Breaststrokers who averaged 39.64s (dive start) for swimmers would not benefit if they slowed to almost 50m Breaststroke, compared to 46.21s in the present a halt after one, two, or all three of the push-off, arm study. The mean 5m RTT (7.6s) found by Newble split-stroke, and leg split-stroke phases. Similarly, was also faster than that in the present study (8.44s). commencing the arm and leg sections too rapidly The mean 5m RTT average percentage for the 50m would diminish the distance travelled and negate any swim reported by Newble (1982) was 19.15%, turning benefits by causing swimmers to surface too whereas subjects in the present study recorded a early. For example, Subjects 23 and 19 recorded mean of 18.26% of the 50m time. If in the present surface distances of 7.83m and 7.28m, respectively. study we were to add a 1.1s allowance for a dive start However, the 5m RTT for Subject 23 was – i.e. the difference between the Freestyle dive and considerably less (6.7s). than that for Subject 19 Backstroke start recorded by Newble 1982 – the (8.34s). This supports the notion that simply percentage would change to 18.67% and bring the surfacing further from the wall does not ensure a proportions for the two studies closer together. faster turn. A significant, negative correlation was A significant correlation of .9 was found between found between the mean surface distance (7.47m) the 5m RTT and the other time measurements of and the order of finishing in the Women’s 100m 2.5m RTT and 50m time, while the average Breaststroke event (Chow et al 1984). In the Men’s horizontal velocity of a single stroke cycle had a event, a longer surfacing distance, combined with a correlation of -.72. This was expected, because all the faster time out and average velocity out, was time-per-distance measures reflect similar outcomes. associated with faster times and higher placings. McElroy and Blanksby (1976) reported that a full

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cycle should always be analysed because “bunched” position could increase form drag by a considerable intrastroke variations occur in larger cross-sectional body surface area, and a higher Breaststroke swimming. push-off velocity could possibly result in a steeper The 5m RTT criterion measure was negatively deceleration after the swimmer leaves the wall. This correlated with the peak forces off the wall, Walker, is supported by the fact that the only measure to De Lapp, Bradford, and Cappaert (1995) reported significantly correlate with the tuck index was the similar forces in turns by 16 male and 18 female wall contact time. The greater the degree of tuck, the Butterfly swimmers of similar ages as in this study. A less was the wall contact time. In the current study, mean peak force of 693N (1.5 times body mass) was the mean wall contact time of 0.39s was lower than found by Gathercole (1995) for tumble turns by age- that found for Freestyle tumble turns by age-group group Freestylers. The greater continuity of the swimmers (0.58s) (Gathercole 1995) and suggests tumble turn might be expected to exceed forces that the Breaststrokers placed their feet onto the wall created during the “prop and spin” Breaststroke turn. and pushed off relatively quickly. Huellhorst et al The results of the current study support this rationale (1988) recorded a fastest pivot time of 1.2s (mean because the mean peak reaction force of 557N (1.2 1.39s) for elite adult Breaststrokers, whereas we times the body mass) was recorded for these age- found a mean pivot time of 1.15s in the present study group subjects. for less skilled age-group Breaststroke swimmers The 5m RTT also was significantly correlated who have a smaller radius of rotation than do adults. with peak velocity and pivot time. Efficient The height of the swimmers also correlated underwater pre-surfacing manoeuvres after the push- negatively (-.68) with 5m RTT. Taller swimmers off also are required during the Breaststroke turn. In would normally have longer arms so that their hands Breaststroke, there is a time lapse between the double would reach the wall with the body pivoting about a hand touch and the tucked legs being planted on the point further away than would be the case for a wall. It has been hypothesised that a faster pivot shorter swimmer. Perhaps the taller person does not would result in a faster turn (Huellhorst, Ungerechts, swim as far in, permitting the pivot to occur further & Willimczik 1988). Huellhorst et al (1988), using from the wall. However, pivot time did not correlate regression equations, found that the important criteria significantly with height and mass. Therefore, other for a fast Breaststroke turn were a short pivot time factors are involved that result in faster RTTs from and a high velocity at push-off. Increased peak faster pivot times. velocity was not significantly correlated with a Thus, after a fast pivot, the longer time and decreased pivot time. However, both pivot time and distance travelled underwater appeared to be peak velocity were included in the stepwise multiple- advantageous. The best combination would be to regression equation, although they added only small maximise the distance travelled in a streamlined amounts of variance (Table 3). Perhaps the wider position after a strong push-off and commence the range of abilities by the less experienced subjects in arm pull as one approaches average swimming speed. the study was responsible for the nonsignificant The benefits would be lost by breaking out of the result. underwater streamlined position too early without Huellhorst et al (1988) also found that the velocity maximising the increased speed from the push-off. If at push-off was not decreased if the push-off was the swimmer glided excessively and came almost to a started before the trailing arm, which travels above halt, he or she would have to reaccelerate back to the surface, was completely submerged and extended. swimming speed. In fact, they found that swimmers who turned in this Possibly, these young swimmers had not yet way recorded the highest push-off velocities. A combined the optimal velocity and distance to reduced leg tuck index did not speed up pivot time, maximise the underwater phase of their which suggests that swimmers can be too tightly performances. For example, Subject 23 recorded the tucked on the wall. Huellhorst et al, recommended fastest 5m RTT of 6.7s and a surfacing distance of that swimmers reach the wall with the lower limbs 7.83m. His arm and leg split stroke resumption almost fully extended and hit the wall “hard” velocities were similar at 1.4m/s and 1.39m/s, (Huellhorst et al 1988). While a tight tuck is respectively, which are a little faster than his average necessary to reduce the radius of rotation and velocity of 1.19m/s when swimming toward the wall. therefore assist in a fast pivot, the angle of the lower Peak horizontal velocity off the wall for this subject limbs at wall contact must be considered. Swimming was 2.04m/s. On the other hand, a slower 5m RTT the extra distance into and away from the wall would (8.68s) was recorded by Subject 2, who had an take longer if the lower limbs were too tightly tucked average single stroke velocity of 1.03m/s. The arm on the wall. The extra distance from the wall and the and leg split stroke resumption velocities were 2.1m/s extended duration of the push-off could detract from and 1.5m/s, respectively. It would appear that this any possible elastic energy benefits resulting from a swimmer did resume the arm and leg components of more rapid “hit and push” action. Pushing off in a the split-stroke too early, thereby negating the

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benefits from the push off the wall. The surfacing • Blanksby, B.A., Marshall, R.N. & Gathercole, distance foro this swimmer was 4.72m, the second D.G. (1995). Reliability of ground reaction force shortest of all subjects. data and Freestyle tumble turns. Journal of Examination of the raw data indicates that, as a Human Movement Studies, 28, 193-207. group, the swimmers resumed swimming before their • Carter, J.E.L., & Ackland, T.R. (Eds.) (1994). push-off velocities had decreased to their average Kinanthropometry in aquatic sports(Human stroke cycle velocities. If anything, they could have Kinetics sport science monograph series, Vol.5). held the streamlined glide position longer to maximise the underwater split stroke. Underwater Champaign. IL: Human Kinetics. movements are easier because they are executed in a • Chow, J.W., Hay, J.G., Wilson, B.D. & Imel, C. single medium with no interference of irregular (1984). Turning techniques of elite swimmers. waves found at the surface with the swimmer moving Journal of Sports Science, 2, 169-182. forward or remaining in returning waves. However, • Clarys, J. (1979). Human morphology and passive drag underwater is higher than at the surface hydrodynamics. In J. Terauds & E.W. Bedingfield where the air and water interface (Hertel 1963). (Eds.). Swimming III (pp.3-41). Baltimore: Hence, gliding too far underwater prevents the University Park Press. swimmer from generating propulsive forces because • Cureton, T.K. (1975). Factors governing success the rules permit only one pull and one kick before in competitive swimming: A brief review of surfacing. In addition, the negative effects of the drag related studies. In L. Lewillie & J.P. Clarys (Eds.) experienced at this timem would act for a longer time SwimmingII (pp.9-41). Baltimore: University Park (Clarys 1979; 1996, personal communications). Press. Experiments on a lspindle shape demonstrated that • Edson, G. (1988). Freestyle turns. In Proceedings drag decreased markedly when the object broke the surface, and that maximum drag occurred when the of the American Swimming Coaches Association body was immediately under the undisturbed surface World Clinic (pp.121-128). Ft. Lauderdale, FL: of the water; this latter value was five times the ASCA Publications. minimum drag found when the immersion depth of • Freney, P. (1993). World’s fastest Butterflyer, the the axis of the spindle was approximately equal to underwater start and turn of Angie Kennedy. three times the diameter of the spindle (Hertel 1963). Journal of the Australian Swimming Coaches Mean chest depths of elite swimmers were recorded Association, 10, 11-12. as 21.2cm for males and 18.8cm for females (Carter • Gathercole, D. (1995). Analysis of competitive & Ackland 1994). Hence, the optimal depth for elite Freestyle turns through the use of a force plate swimmers to perform the underwater split-stroke in and underwater video. Unpublished master’s Breaststroke could perhaps be about 60cm below the thesis, The University of Western Australia, surface. Jiskoot and Clarys (1975) found passive drag Nedlands. to be 20% greater at 60cm depth than at the surface, • Guimaraes, A.C.S., & Hay, J.G. (1985). A and the need for more empirical data is obvious. mechanical analysis of the grab starting technique Guimaraes and Hay (1985) found that 94% of the in swimming. International Journal of Sport variance for a fast start was related to minimising the resistive forces during the glide after the dive. Biomechanics, 1, 25-35. Simiarly, it would appear that a streamlined position • Hertel, H. (1963). Structure – Form – Movement. after the swimmer pushes off the wall would New York: Reinhold. influence the effectiveness of turning. In the present • Hines, E. (1993, January-February). Faster flip study, an increased horizontal velocity for the arm turns. Swim, pp.17-18. split-stroke resumption was correlated with height • Huellhorst, U., Ungerechts, B.E., & Willimczik, but not mass. A linear, streamlined body shape K. (1988). Displacement and speed characteristics presents less cross-sectional area to the water and of the Breaststroke turn: A cinematographic minimises frontal resistance (Cureton 1975; analysis. In B.E. Ungerechts, K. Wilke, & K. Toussaint, de Looze, van Rossem, Lejdekkers, & Reischle (Eds.). International series on sports Dignum 1990). Thus, increased height per unit sciences: Swimming science V (pp.93-98). volume, or slenderness, could provide an advantage Champaign, IL: Human Kinetics. in this area of Breaststroke, where a streamlined body • Jiskoot, J., & Clarys, J.P. (1975). Body resistance (or hull) position is most pronounced. on and under the water surface. In J.P. Clarys & References: L. Lewillie (Eds.), Swimming II (pp. 105-109). • Blanksby, B.A., Gathercole, D.G., & Marshall, Baltimore: University Park Press. R.N. (1996). Force-place and video analysis of the • Maglischo, E. (1993). Swimming even faster. tumble turn by age-group swimmers. The Journal London: Mayfield. of Swimming Research, 11(Fall), 40-45.

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• McElroy, G.K., & Blanksby, B.A. (1976). Intra- International Journal of Sport Biomechanics, 6, cycle velocity variations in the Breaststroke. 18-28. Australian Journal of Health, Physical Education • Walker, J.D., De Lapp, J.A., Bradford, G.D., & and Recreation, 71, 25-34. Cappaert, J.M. (1995). A biomechanical analysis • Newble, D. (1982). Method of analysing starts of the Butterfly turn of age-group swimmers: and turns in competitive swimming. Australian Three approach characteristics. Medicine and Journal of Sports Science, 2, 11-13. Science in Sports and Exercise. 27(Suppl.S232), • Thayer, A.L., & Hay, J.G. (1984). Motivating Abstract 1300. start and turn improvement. Swimming Technique, • Werner, G. (Ed.) (1994-1996). Federation 20(4, 17-20. Internationale de Natation Amateur handbook. • Thomas, J.R., & Nelson, J.K. (1990). Research Lausanne, Switzerland: FINA. methods in physical activity(2nd ed.). Champaign, IL: Human Kinetics. • Toussaint, H.M. de Looze, M., van Rossem, B., Leijdekkers, M., & Dignum, H. (1990). The effect of growth on drag in young swimmers.

Table 2 Pearson Product Moment Correlations for all Variables Peak Wall Pivot Avg Peak Arm R Arm R Leg R Leg R Surface Surface Surface Tuck 5m 2.5m 50m Impulse Height Mass Force Contact Time Vel Vel Vel Dis Vel Dis Dis Time Vel Index 5m 1 .9* .9* -.56* -.04 .55* -.49 -.72* -.52* -.06 -.53* .05 -.66* -.76* -.5* -.43 .18 -.68* -.74* 2.5m 1 .88* -.63* .09 .66* -.46 -.68* -.39 -.19 -.29 .05 -.43 -.58* -.33 -.35 .03 -.65* -.62* 50m 1 -.55* .38 .46 -.4 -.89* -.41 -.12 -.3 -.16 -.37 -.57* -.31 -.5* .03 -.69* -.68* Peak Force 1 -.55 -.42 .67* .34 .07 .4 -.08 .23 .11 .3 .1 .5 .28 .45 .46 Wall Contact 1 -.08 .02 -.14 .09 .17 .31 -.12 .17 .15 .12 -.24 .55* .19 .34 Pivot Time 1 -.41 -.31 0 .12 -.3 .22 -.37 -.46 -.42 -.12 .06 -.22 .34 Impulse 1 .29 -.02 .25 .21 -.05 .31 .42 .27 .42 -.08 .32 .48 Average Velocity 1 .37 -.09 .31 .08 .32 .46 .3 .39 .09 .46 .48 Peak Velocity 1 .06 .32 .1 .34 .28 .05 -.12 -.11 .55* .6* Arm R Velocity 1 -.49 .47 -.44 -.27 -.5* .16 -.11 .45 .26 Arm R Distance 1 -.51* .86* .81* .77* -.08 -.34 .13 .27 Leg R Velocity 1 -.57* -.47 -.66* .35 -.02 .23 .2 Leg R Distance 1 .89* .85* .14 -.31 .14 .28 Surface Distance 1 .91* .27 -.26 .26 .37 Surface Time 1 .2 -.14 -.05 .06 Surface Velocity 1 .09 .11 .19 Tuck Index 1 -.03 -.15 Height 1 .78* Mass 1 Note: Vel = Velocity; Dis = Distance * Denotes significance (p<.01)

STEVE SMITH Prime, the AIS Coach. He gave a memorable Dalby presentation that was the setting for the remainder of st 1 November 2001 the Seminar. I was totally enthralled by Brian I recently attended the Queensland Sutton’s session on “Creating the Complete Teachers & Coaches Seminar at the Sprinter”. His knowledge and experience Caloundra Aquatic Lifestyle Centre on is unlimited and I felt like a sponge trying the Sunshine Coast. I am a Level 2 to soak up as much as I could. His Coach and eager to gather whatever practical session the following day was information that is available to just as motivating. excel at this chosen career. Scott Hamlett and Paul Simms from I was pleasantly surprised the Bundaberg Swim Academy motivated when I first arrived at the Centre. The atmosphere is me to keep going and that it is only your enthusiasm very relaxing to say the least. I felt I was truly on and imagination that limits your future goals. holidays. The facilities available at the Centre are Scott Volkers is someone you could listen to top-notch and proved extremely suitable for all the every day. He has an incredible amount of knowledge practical sessions. However, there was a short walk and experience with not only the elite athletes but up to the local High School for the theory sessions, also age groupers and passed on some invaluable but this was a chance to stretch the legs and didn’t information that I’ll be using immediately with my seem to faze anyone. junior squads. There was a great mixture of topics that provided The final session was with John Wallace. This valuable information for all levels. First up was Barry session was extremely relevant to probably the

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majority of coaches there. The transition from Learn- using keywords, keeping the kids moving, being to-Swim squad can be a very difficult stage for intuitive – not every child develops at the same rate – coaches. His theories made it all sound much simpler making children feel good about themselves and to and productive. not be in a rush to teach the four strokes. We need to The motivational sessions also showed me how to make sure they feel comfortable in the water, with a select and treat fellow staff members and how to get good basic knowledge of push and glide, basic the most out of a business. All in all, there was streamlining techniques, holding their breath before something for everyone. A fantastic and extremely blowing out bubbles and strong kicking (of whatever informative weekend – all in a holiday atmosphere – style). what more could you ask for? We then had a practical session with Gale P.S. The food was fantastic. incorporating all those points. Gale also maintains the concept that unless their motor pathways are open, My name is ANNETTE LANE … I have the the teaching of the four strokes is definitely harder pleasure of working at Somerville House Sports and for them to grasp. She encouraged developing the Aquatic Centre. I teach Learn-to-Swim and Stroke motor skills a little more before rushing into the four Correction and I am the Masseuse, Pool Lifeguard strokes. and part-time pool person. Leon Leis manages the We were shown a video by Mark Salmon about an complex and Dion Walmsley and Arron Clarke are Australian Small Business success story – with lots the School and Squad Coaches. of info from the business side of things. This year has been exciting for us at Somerville Scott Volkers spoke several times during the House Pool – with the Olympic and Goodwill Games Seminar. Scott is always positive and has lots of good Teams training here. “What a treat.” tips. His main one being … “think outside the box” I attended the Sunshine Coast Swimming Coaches … and “don’t be too set in your ideas”. Scott can find & Teachers Seminar at Caloundra Aquatic Centre on a solution for most problems. He encouraged the idea the weekend of 25th and 26th August, for the third of getting the swimmer to swim SLOWLY and still consecutive year. The weather was great … as was maintain correct technique. This encourages the need the food … and the ideas flowed thick and fast. for core body strength and shows the deficiencies in I found the Learn-to-Swim Stream particularly their stroke. informative. We had a fun baby demo class on Johnny Vorgias, from Zoggs, came and showed us Saturday afternoon with Toni Pearce and Jenni Ollier his wares and advised that the new face for Zoggs for with the emphasis on fun, safety and the use of this season is Shane Gould. Zoggs’ products are keywords as instructions. getting better all the time. Mark Salmon, from Archer Gowland Business To wind up, we had a pool session with John Development, then spoke to both streams on team Wallace. His main tip being … “to have your building and leadership. The main points were swimmer’s best interests at heart”. If their ability communication and listening, providing direction and outgrows your expertise – pass them on to the best the use of more positive reinforcement. An objective coach for their ability. and an outcome must be decided for every training Overall, everyone left the Seminar with lots of program/lesson. new ideas and old ideas reaffirmed and confirmed. Scott Hamlett and Paul Simon, from Bundaberg Swim Academy, took us through the progression of MHAIRI LOVE their successful swim business – from digging the [email protected] hole in the ground to developing it into a thriving and Dear Michael, growing business. Their talk was very thorough and It’s Mhairi here. Remember you sent me the they were open to discussion on any aspect of their technical videos. It’s just to keep you up to date with business. my progress. As I said in my last email, I was We had a L.T.S. brainstorming session where selected to go to the National Championships at ideas were thrown around and discussed. Sheffield, representing Scotland. I managed to get Unfortunately – as is usual in large groups – it takes a four PBs, which I am sure the videos assisted in my while before everyone loosens up to realise no progress!! Every competition that I have been question is stupid or invalid. involved in I have managed to get better times. My Sunday was another beautiful day. We had an next aim is for the GB team. Here’s hoping!! informative talk from Gale Kraal. She certainly had Regards, Mhairi everyone’s attention and gave us lots of food for thought. Again the main points were having fun,

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YANCO SWIMMING CLUB DEVELOPMENT WEEKEND A GREAT SUCCESS On the 1st and 2nd December, Yanco Swimming WHAT CAN BE LEARNT FROM Club was overjoyed when we had Michael Ursu START PERFORMANCES AT THE come and conduct a development weekend for us. SYDNEY 2000 OLYMPIC GAMES We had four clubs participating with either coaches and/or swimmers. There were 33 children in By Jodi M. Cossor and Bruce R. Mason total and five coaches. Michael showed the children Australian Institute of Sport Biomechanics short videos and then practiced the practical side in Department, Canberra, Australia the pool. We all could not believe how attentive all the children were and how much they have learnt. At the Sydney 2000 Olympic Games, the starting The swimming club catered for the weekend and on performance of the fastest 16 swimmers in each the Saturday night we had a BBQ with two of the council members … Councillor Fulton and Major Joe individual event was analysed. Start times were Byrnes … which was a lovely night. shown to consist of between 0.8% and 26.1% of the Sunday morning all the children, the parents and overall race time depending on the event. Average Michael did a Warm-up Aerobic Session with a local start time of the finalists ranged from 5.81 s in the fitness instructor. This got all our bodies warmed up. Men’s 50m Freestyle to 8.41 s in the Women’s 200m I hope Michael wasn’t too sore afterwards. At the end Breaststroke. The start time to 15m was then broken of the course Michael presented the children with into various phases to determine the significance of certificates and we were all very emotional when he presented our President with six videos to help the various sub-phase parameters on the overall start develop our swimming. time. The underwater distance and underwater time It was a great weekend and we can’t wait to see were the most significant variables in the start for how the children do this weekend at a swimming both the male and female events. As there were carnival at Goolgowi. Michael promised us he would differences found between events, coaches must take be back so the children are going to practice hard to such variations into account when training their show him their improvement. This weekend was a Great Promotion for Swimming in Country NSW. swimmers in the start phase of a race. Written by Jenny Houghton (Publicity Officer, Yanco Swimming Club) INTRODUCTION

Competition or race analysis has become a regular HOME & SWIM SCHOOL feature in most international calibre swim meets for the last ten years. The information on start GOLD COAST performance from the race analysis has generally been limited to providing the time it takes for the swimmer to reach a set distance after the start signal (15m in the Australian competition analysis) and possibly the time the swimmer takes to leave the blocks. The 15m distance is used by the Australian A rare opportunity to live and work on Institute of Sport Biomechanics Department to define swim starts in competition analysis to enable the Gold Coast comparisons to be made between swimmers. FINA Beautiful 4-bedroom immaculate home in (the international swimming federation) has ruled prestige leafy suburb with enclosed heated that in all events swimmers must re-surface from the pool. under water phase by the 15m mark starting from the Established in 1989, this boutique swim blocks. This substantiates the 15m mark as an ideal school is a specialist baby school and very location to denote the completion of the start phase. successful. Previous research into the swimming start has Council approved and booked out most of examined the differences in the grab versus the the year. conventional start (Bloom, Hosler and Disch, 1978; Nelson and Pike, 1978; Havriluk and Ward, 1979). $325,000 Others researchers have reported on the importance Please view on web page… of the start in its contribution to the overall race www.goldcoastpropertyonline.com performance (Mason and Cossor, 2000). Scientists Phone: 07 5593 1854 such as Bloom et al (1978) have examined the start in more detail and measured the reaction time as the time of the first visible movement after the starting

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signal but included a movement time, which was the Further examination of the start included: time a swimmer’s feet left the block. The flight phase • The time that it takes for the swimmer to leave the was defined as the time between the swimmer block leaving the blocks until the time that their hands • The time and distance that the swimmer is in reached the predetermined 10-foot mark (Bloom et flight al, 1978). Havriluk and Ward (1979) measured a • The time and distance travelled under the water response time that they defined as the time from the starting signal until when the swimmer left the block, Leave block time was the time between the but also divided this into two separate phases – starting signal and the time when the swimmer’s feet reaction time and movement time. Mills and Gehlson left the blocks. This information was provided by the (1996) also measured flight time in their analysis of official competition timing system. The flight phase starts but did not define this phase. was defined as that interval between leaving the By examining the start of elite swimmers in more blocks and the head making contact with the water. detail, it would lead to a better understanding of the The underwater phase was defined as the interval techniques used by the best starters in each event. between head contact with the water and the head re- Therefore, this study set out to determine and define surfacing. The above water phase consisted of the the various sub phases of the start in a swimming interval from head resurface until the centre of the race. Time, distance and velocity parameters could be head reached the 15m mark. Total start time was measured easily and accurately in a competition calculated as the time from the starting signal until environment and the relationship between these the time the swimmer’s head passed the 15m mark. parameters with the overall start time could then be examined. RESULTS AND DISCUSSION

METHOD The importance of starts can depend on the length of the race with the start being more important in the Competition analysis was conducted at the sprint events than the distance events. Figure 1 shows Sydney 2000 Olympic Games by the Australian the percentage of the underwater time and the Institute of Sport (AIS) Biomechanics Department distance in relation to the overall start time and using the Australian Format for the presentation of distance. From this it can be seen that the ratio of the the results. Information derived from the cameras underwater distance to start distance is greater than located above the pool included stroke length, stroke the ratio of the underwater time to start time in the frequency, interval velocity and start, turn and finish longer events. times, as well as the 25m split times (Mason and Cossor, 2000).

Figure 1 Underwater Distance as a Percentage of Total Start Distance & Underwater Time as a Percentage of Total Start Time.

80

70

60

50

U/W time 40 U/W dist

30

20

10 Percent of Time/Dist (%) Percent

0 M100 Fly M 100 Back W 100 Back M 100 Bre W 100 Bre M 200 Fly W 200 Fly W 200 Bre M 200 Fre W 200 Fre W 200 IM W 400 Fre M 400 IM Event

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Pearson Product Moment Correlation statistics Table 2 Average Start Time for Finalists in each Form Event 100 200 100 200 100 200 200 400 were used to determine the relationship of the various Fly Fly Back Back Breast Breast IM IM starting sub phase parameters with the total start time Men 6.08 6.38 6.74 7.03 7.03 7.37 6.53 6.77 (the criterion measure). Women 7.04 7.46 7.85 8.30 8.18 8.41 7.42 7.64

The results in the Men’s events showed CONCLUSION significant correlations for at least one parameter The Australian Institute of Sport Biomechanics with the starting time in all of the 100m events as Department have used various parameters to examine well as the 200m Butterfly and Freestyle. The most performance in swimming competition analysis significant factor identified in successful starts was previously and these have included the overall start, shown to be the underwater phase parameters where turn and finish times as well as stroke length, stroke swimmers that spent more time and travelled for a frequency and free swim velocity for each 25m race greater distance under the water were the most section. successful in the start. The start was then divided into various sub-phases Results in the 100m Backstroke and 100m in order to determine the influence of the time and Breaststroke events would suggest that the greater the distance parameters for the leave block phase, flight underwater start velocity that a swimmer maintained, phase, underwater phase and above water phase in the faster their total start time would be. In the relation to the 15m start time. This detailed analysis Women’s events, only the 100m Backstroke and of the start phase determined that the sub phase Breaststroke had significant correlations while the within a start that most influenced the overall starting 200m Butterfly, Breaststroke and Freestyle events, time was the underwater phase. the underwater phase parameters of the start were significantly correlated with the overall start time. The level of importance of the underwater phase as a percentage of the 15m start time was also In the Women’s 100m Backstroke, the further out highlighted. In events where both the men and that the swimmer entered the water and the longer it women showed significant correlations with the start took before entry, the slower was the overall start. On time, the men were able to utilise the underwater the other hand, the further that the swimmer travelled phase of the start better than the women. underwater and the greater average velocity attained during this phase, the faster was the overall start time By examining the depth of a dive and the type of to 15m. kicking action used by the swimmers, more detailed information could be provided to the coach so that The 200m Individual Medley event analysis they are able to have a better understanding of what indicated that the further the distance attained in the the ideal start should incorporate. flight phase, the faster the 15m start. References Table 1 Average Start Time for Finalists in each Freestyle • Bloom J.A., Hosler Wm. W., & Disch J.G. Event (1978). Differences in flight, reaction and 50 100 200 400 800 1500 movement time for the grab and conventional Free Free Free Free Free Free Men 5.81 5.98 6.27 6.67 6.86 Starts. Swimming Technique, 15(2), 34-36. Women 6.73 6.79 7.21 7.50 7.70 • Havriluk R. & Ward T. (1979). A cinematographic analysis of three grab starts. Table 1 outlines the average start time for the Swimming Technique, 16(2), 50-52. fastest 16 swimmers in the sprint freestyle events and • Mason B. & Cossor J. (2000). What can we learn the fastest 8 swimmers in the 400m, 800m and from competition analysis at the 1999 Pan Pacific 1500m events. The start time is to the 15m mark and swimming championships? In R. Sanders & Y. the information was collected from the spreadsheets Hong, (eds.) Proceedings of XVIII International compiled at the Sydney 2000 Olympic Games. As Symposium on Biomechanics in Sports – Applied expected, the start times were faster in the male Program. Hong Kong: Chinese University Press, events than the female events and became 75-82. progressively slower as the distance of the race • Mills B.D., & Gehlsen G. (1996). A multi increased. The same results can be seen in Table 2 disciplinary investigation of the relation of state that outlines the average start times in the form and sport confidence with preference and velocity of Individual Medley events for both males and females.

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swimming starts. Perceptual and Motor Skills, FINA Open Water Clinic, 83(1), 207-210. • Nelson R.C. & Pike N.L. (1978). Analysis and Maldives st th comparison of swimming starts and strokes. In B. 1 to 8 August 2001 Eriksson & B. Furberg (eds.) Swimming Medicine By Graeme Carroll IV, Baltimore: University Park Press, 347-360. The Maldives are situated in the Indian Ocean, Acknowledgement 600km south-west of Sri Lanka – made up of 26 This research project was made possible with the atolls – comprises some 1,192 islands stretching out support of Pfizer and the IOC Medical Commission across the Equator in a vertical strip 754km long and in Sports Science for the research grant that was 118km wide. provided. The researchers also received funding through Special Initiatives Fund of the AOC through 31st July – flight Sydney to Singapore to Male – Australian Swimming, Inc. for the purchase of much total time 15 hours – arrival time local 22.00 hours. of the equipment used in this study. We were met at the airport by Mr Ali Hashim (General Secretary and Mr Moosa Nazim (National Coach). LEISURE DAY 1 – 9.00-10.00 MANAGEMENT Coach Briefing and outline of the week’s SERVICES activities … finalisation of the time schedule and subjects to be covered … 50 participants (47 males East Keilor Leisure Centre is seeking a and 3 females). Swimming training in the Maldives is qualified and motivated SQUAD COACH to limited to two training venues on the main island and assist in developing the Centre’s Squad one island venue – Education Island. Program. • Artificial beach – salt-water semi circle swimming Minimum qualifications required… area – training and Learn-to-swim area – the Level 1 Coaching Certificate swimming zone is affected by waves that break Level 1 First Aid over the break wall regularly. Salary based on qualifications and • South boat harbour swimming area – sand beach experience. area with a break wall along one side leading out to deeper swimming zone – training here is done For enquiries please contact… across the width (30 metres) with coaches (03) 9336 3711 standing on the rock walls giving instructions. Applications marked attention… • Education Island – 30-minute boat ride west of Male – in the boat harbour two pontoons 25 Melanie Hill metres apart with rope lanes between. Swim School & Education Coordinator East Keilor Leisure Centre The emphasis of the clinic was to educate the Quinn Grove, East Keilor Vic 3033 coaches of the Maldives types of training methods for Applications close… Open Water Swimming. Each day contained a th Friday 17 February 2002 Practical Session during the afternoon, with a Lecture at night. The coaches are voluntary and have completed the Level 1 Standard Course.

See you at the 15.00-18.00 – PRACTICAL SESSION ASCTA We travelled to the Education Island – 30-minute 2002 CONVENTION trip by Dhonis, with the entire group on board. 1st to 5th MAY

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• Swimming Freestyle to Backstroke (rotators) Positional Swimming Two swimmer drills swam over 100 metres. Lead Swimmer 1. Straight line (“Bee line”) swimming 2. Changing direction 3. Staying in front – Defensive swimming 4. Staying in front – Attach swimming Following Swimmer Drills for second swimmer. 1. Position 1 … feet swimming 2. Position 2 … hip swimming

3. Position 3 … side by side The island has a 25-metre swimming area in the 4. Position 4 … passing harbour, two pontoons 25 metres apart with rope 5. Attacking the lead to Position 4 attached to make up lanes. All coaches and local swimmers entered the water and prepared for the session. (I swam with the group.) Water temperature was 25c and air temperature 29c. (Monsoon season with thick black clouds and sudden rain moving in across the island and the wind blowing at 30-40kph.

25 metre pontoon used as training pool

DRILLS CONTROLLING THE SITUATION • Single swimming around pontoon (“follow the How to handle harassment during a swimming event leader”) • Swimming in pairs around pontoon (“follow the During races, at some time, swimmers in the pack leader”) become aggressive as they try to dominate a position. • Directional swimming (across the harbour 100m We spent time dealing with these situations. wide) o Picking a land position and swimming toward • Pushing it without lifting head to sight it • Holding o Try again and lift head to keep straight • Grabbing o Feel for the current in the water and adjust • Scratching position • Kicking o Talk about the wind and effect upon swimming • Deliberate ducking direction • Finish session with easy 400 metres o Show swimmers how to swim into the chop and when to breathe and check for correct The long boat trip home was exciting during the direction monsoon conditions bearing down on the islands with o Swim lengths of pool, counting strokes and 3-4 feet swells and gale force winds pushing the concentrating on distance per stroke around. I was sure that we were going to tip into the o Freestyle to Backstroke (rotators) ocean at some time. During the trip back, the group Pair Swimming (two swimmers) entertained each other with singing and clapping of First step to learning how to swim in large groups. local songs. • Swimming next to each other DAY 2 • Swimming “follow the leader” Tour of Male Island on motorbike … Sultan’s • Swimming zig-zag direction change Palace and Museum … markets and shops.

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15.00-16.30 – AFTERNOON SESSION DAY 4 – RECREATIONAL DAY Artificial beach … refresh previous day’s drills … main emphasis for the session… Spent the day Jet Skiing and Snorkelling – 3 Turning Buoys hours). • Single buoy rounding • Pair buoy rounding (two swimmers swim around 15.30-17.30 – PM SWIMMING SESSION AT the buoy with control by both swimmers) EDUCATION ISLAND • Group buoy rounding (control swimming around • Aerobic distance swims 4x400m swims around buoy) small island harbour • Position swimming to buoys in pairs (two • Farltlek (changing pace) swimming – 8x100m swimmers try to gain the dominant position for swims – 25m fast – 50m easy – 25m fast rounding the buoy) • Pack swimming moving from back to front • Positional swimming to buoys in groups (gaining (through the middle or around the pack) the lead position into turn buoys) • Relay swimming on pontoons • High Velocity Overload – swims 10x15m sprints, Positional Swimming in Packs and changing 10m easy positions • Recovery swim around harbour Single File Swimming • Possible total for the swimmers – 3.5km • Back position person swim to front position 20.30-10.30 - LECTURE person Planning a season for Open Water Swimming. • Pairs back to front • Cycles (micro – macro) Pack Swimming • Types of training loads • Swimming in front then drop off to back of pack • Aerobic • Swimming left to right and right to left across • Anaerobic backs of swimmers for stronger position to turn • Lactate Tolerance buoys • VO2 max • Swimming in groups and moving through middle • ATP-CP of pack Video • Swimming in groups and restricting swimmers • The day’s training session from passing through • Shelley Taylor-Smith … Atlantic City and • Finish off with 5x150m swims – easy aerobic Manhattan Island swims swim • Warringah Squad Team Training Session in pool 20.30 – THEORY LECTURES and dry land • Australian Swimming Seasonal Plan • Long Distance and Marathon Swimming Manual • View World Championship 5km race for Men and Women, Perth 1998 • View John McLean video – Ironman and English Channel swims • View daily swimming session • Planning a race – 5km – looking at types of races • Race sites (rivers, lakes, dams, oceans) • Types of courses (one-way, return, repetition course, multiple turns, or a combination of these)

DAY 3 – HOLY DAY FOR PRAYERS

No clinic today. Travelled to outer islands for Surfari trip by Dhonis boat. Surf Sultans right hand break for 2.5 hours – had great waves up to 10ft perfect swell and great waves were had (many barrels). The water was crystal clear with plenty of fish and turtles swimming around. No night time lectures.

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DAY 5 – PM SESSION ARTIFICIAL BEACH, MALE AUSTRALIAN SWIM CAMP 2001 • Pack swimming drills FAIRHOLME COLLEGE, • Two groups of 13 swimmers swimming around FAIRHOLME COLLEGE, 100m each time TOOWOOMBA • Drag swimming holding partner’s legs and By Jenny Pilgrim swimming 100m then swapping for the return trip Level 2 Coach – Ballina Indoor Swim Team • Single line swimming (PO Box 1045, Ballina NSW 2478) • Swimming outside reef in rough water This is a MUST for every coach to experience! 20.30-22.30 – TRAINING SETS FOR OPEN WATER SWIMMING A great facility with great coaches … JT-John Trembley, Shaun Crow, Jan King, Kevin Sargent … guests: Dick Orbell (Backstroke), Scott Volkers • Heart Rate Zones (Breaststroke), Michael Bohle (Freestyle), Shannon • Length of sets and turnover times Rollinson (Butterfly). All these guest coaches not • How to organise an Open Water event only shared their coaching expertise on pool deck, • Swimming Diet Video but also in a talk on “TIPS FROM THE TOP” • Atlantic City swim video by Shelly Taylor-Smith entertained us with first hand experiences and words of wisdom and encouragement to our future DAY 6 – TRAINING SESSION AT AIRPORT swimming stars. RESORT SWIMMING POOL The first day, we (the coaches) were quickly No lane lines – no lane ropes. occupied distributing T-Shirts, Log Books, Swimming caps – with nicknames that JT and Shawn • Team stretching Crow had cleverly thought up! … and the all- • Swim two groups – one fast, one slow important room allocation. The coaches were given a • 400m warm up roster, which gave everyone plenty of pool deck time, • 10x100 Freestyle – 2.30 – 50BBM as well as helping with video taping, video critiquing, • 10x50 Freestyle – 1.00 – 40BBM dryland and supervising. Approximately 86 • 20x25 mixed strokes – 45 sec – 30BBM swimmers in all were at this Camp – all keen – and • Across pool drills and kicking meeting new and old friends was a great vibe. • Example of Test Set • Two selected swimmers – 5x200 Test Set on 5.00 A typical day commenced with a bubble min (all other coaches recording results) IABDAIGTBA! Most swimmers returned the saying • Time and HR taken with a smile … some just moaned! • Discussion on results Breakfast was a frenzy of kids fuelling up for the • Finish session day ahead and having a chat with new friends. The

children were divided into two groups … Junior and DAY 7 Senior … and alternated pool/dryland time – and they

all came together when “Tips from the Top” was • Surfing trip to Sultan’s surf break – another taking place. Whether topic was nutrition, mental session of perfect waves – 6-8ft preparation or just a tall yarn, the swimmers were • Night fishing trip – 22.00-2.30hrs eager to learn and were taking notes and asking • Caught heaps of fish (using hand lines) questions.

DAY 8 – PRESENTATION NIGHT John “JT” Trembley had the children enthralled with his stories and his infamous TENNESSEE The Maldives Swimming and Water Sports POWER T. He seemed to have a story to go with Association Officials attended the evening to hand everything – from Drills to everyday life things, out the Certificates to the coaches who attended the which was very entertaining. Shaun (Head Coach) course. had everyone under control with the odd well-placed Flight home – 22.55 Singapore to Sydney.

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OUI! Or Wild Thing! Every night there was some REST, form of entertainment. Managing DAY 1 – MEETING & INTRODUCTION RECOVERY, yourself to get NIGHT where everybody (one at a time) stands up RESTORATION the most out of introduces themselves – with their nickname – and your Training proceeds to tell everybody what they wish to AND RACING obtain/take away from this camp … A GREAT By Wayne Goldsmith ICEBREAKER! The coaches were instructed NOT One of the most important skills you can develop to use the “P” word (problem) or you were to pay a is the ability to look after yourself. It is easy when fine to the child/children you said it to … penalty $1. you are a young swimmer – mum and dad do Therefore, as you may realise, the children were everything. But as you get older and more serious constantly trying to trick you into saying the “P” about training and racing, you need to take word so you cough up with the money!!! BEWARE! responsibility for looking after yourself and making DAY 2 – TENNESSEE NIGHT – “JT” sure you are fit and well and ready for anything. entertained us with more fun-filled, exciting stories How does a driver know that his or her car is and gifts for the children. going OK? The driver looks at the dials and gauges DAY 3 – MOVIE NIGHT (choice of two). on the dashboard and gets information about the DAY 4 – SKIT NIGHT/PIZZA NIGHT – this various parts of the car. A quick look at the car’s was a night to remember … the true extroverts came instrument panel can tell the driver a lot about how out. the car is operating … oil pressure, speed, engine Lunch and free time gave the swimmers time to temperature, battery charge levels, revs, water call home, rest, read, etc. For those with boundless pressure and so on … are all available and at the amounts of energy, a game of basketball, etc., was ready to give the driver details on how the car is arranged in the gym area. During the afternoons the performing. This allows the driver to make clear children were either swimming, being critiqued on decisions about how to drive and what needs to be their video, or dryland. Dinner followed and the done to keep the car working at its best. notorious swimmer’s appetite was evident! It would be nice if you had a set of dials and Five days packed with things to do a MUST for gauges on your arm or chest or legs that you could both swimmers and coaches to experience. look at every day and check to see how your body is My week at Fairholme has allowed me to practice going. Imagine being able to look at a dial that told new communication skills and added depth to my you how tired you were … how much food you Drills and Skills. Met new people – both coaches and needed to eat … how hard you needed to train … and swimmers – and formed new friends. The knowledge how much sleep you needed. that was shared is invaluable to my future coaching. Short of radical surgery to turn yourself into a half To any coach or swimmer, I recommend spending human-half robot swimming machine, there are some this time with Jan, Shaun, Kevin and JT on an simple things you can do every day to manage and Australian Swim Camp. Bring your open mind and monitor how your body is adapting to the stress and enthusiasm with you and you can only add to your strains of training and racing. It starts with writing coaching repertoire! down some of the following things in a training diary One thing I would like to add is that I am glad I or training logbook. Your logbook is your set of dials took my video camera … catching snippets here and and gauges that tells you how the “swimming there … Tips from the Top, Skit Night, etc., etc. We machine” is going. Here are some ideas of what to had a Movie Night at our club showing my Steven put in your training diary: Spielberg production to all who were interested … 1. SMILEY FACES with great response! I observed a lot of coaches In your training diary or on a training chart draw a finding it hard to take notes, write down Drills and smiley face that best describes how you feel on that Sets while watching swimmers! day. I congratulate Shawn, Kevin and their team for their excellent work in coordinating the Australian ☺ Draw this face if you feel great. Swim Camps and for the sake of both swimmers and coaches I hope these Camps continue for many years Draw this face if you feel OK – just average. to come. I would like to thank the ASCTA Board for the Scholarship opportunity! Draw this face if you feel really low, slow, tired and fatigued.

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Sometimes it is hard to put into words how you Rating the quality of your sleep rather than the feel but these faces can sometimes say a lot more quantity makes sense as it is virtually impossible to than a page of notes. Don’t restrict yourself to these remember exactly WHEN you fell asleep. three faces – be as imaginative as you like. Try to Seems a bit crazy, but it is often the case that draw how you feel. really tired athletes have difficulty sleeping. This 2. TAKE YOUR OWN HEART RATE means they go to bed tired, wake up tired and stay Your heart is an excellent indicator of how hard tired most of the time. Good sleep and good your body is working. It is also a good indicator of swimming go hand in hand. how well your body is recovering from hard training 5. WEIGHT and a tough competition schedule. Get in the habit of weighing yourself – usually in Take your heart rate every morning just after you the morning after going to the toilet but before eating wake up. Place two fingers lightly on the outside of or drinking anything. The main reason for doing this your wrist near the base of your thumb. You will feel is to make sure you are not LOSING weight. Fit, a little pulse rhythmically beating away. This is healthy, growing swimmers generally keep a fairly called your RHR – Resting Heart Rate. even, constant weight. However, sudden weight loss Count the number of beats you feel for 30 seconds over a 24-hour period can mean one of three things… then double that number to get BPM – Beats per • You are dehydrated minute. • You are fatigued and your body is struggling to As you get fitter and stronger from training, your maintain normal functions RHR should get lower and slower. This basically • Both of the above means your heart is getting more efficient at doing Get in the habit of aiming to weigh the same just what it has to do. Fit swimmers will have a consistent before going to bed as you did just after waking that RHR every morning that will not vary more than a same morning. Weight loss over the time you are beat or two. awake is generally just water loss – water loss that However, if you are training too hard and not needs to be replaced. getting enough rest, your resting heart rate will 6. MUSCLE SORENESS actually increase. It is not uncommon for a swimmer When muscles work hard, sometimes they feel training too hard to experience increases in their tight and sore. Sometimes this soreness will not resting heart rate of 5-15 beats per minute. become obvious until a day or two after a tough 3. MOOD training session or following hard racing. This Being “moody” is also a good indicator of how soreness is called D.O.M.S. (Delayed Onset of your body and mind are adapting to training and Muscle Soreness) and can literally be a pain in the competition. neck (or butt or arms or legs or somewhere else). Use the mood scale – a rating scale of 1-5 where In your diary, record muscle soreness. A rating of “one” is feeling really low and in a bad mood and “1” means your muscles are feeling strong, loose and “five” is feeling great and fully charged – ready to relaxed and a “5” means your muscles feel like you take on the world. have gone ten rounds with the world heavy weight Athletes who are in a bad mood, feeling flat, boxing champion (and lost). negative and angry are often just showing the signs of Self Monitoring Recording Sheet (example) Smiley Heart Muscle Mood Sleep Weight over training and over straining in the pursuit of Face Rate Soreness excellence. Mon ☺ 54 3 4 54 kg 2 4. SLEEP Tue ☺ 55 2 4 54 kg 3 Tired athletes, for some reason, often sleep Wed 53 3 2 54 kg 3 poorly. The short answer might be that the bodies of Thu 62 2 3 53 kg 3 tired athletes are still working even when they are Fri resting ... i.e. their bodies are using rest time to 64 2 1 52 kg 4 Sat repair, rebuild and regenerate and constantly stay in 69 2 2 53 kg 4 Sun an active state. 58 4 3 54 kg 3 Rate the QUALITY of your sleep out of 5. “One” AVGE 59.3 2.6 2.7 53.4 3.1 is a terrible sleep – one of those terrible nights where You can record your information on a simple you tossed and turned and struggled to get any sleep. sheet like this. In this example, notice how as the A “five” sleep means you fell asleep quickly and week progresses, that the swimmer shows several slept soundly most of the night. signs of tiredness and fatigue. On Friday, the swimmer drew a sad face and reported being in a bad mood (i.e. 2 out of 5), having poor quality sleep (1

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out of 5) and rated their muscle soreness as high (4 out of 5). Also between Wednesday and Friday the swimmer lost two kilograms of body weight. Whilst this by itself is not a big problem, added to the other factors (sleep, mood and muscle soreness) it may be a The following articles have been reproduced from sign all is not well. Vol.13 No.1 2001 In addition, the swimmer’s heart rate was steady GOOD GOVERNANCE = early in the week, then like everything else, things seemed to get worse by Thursday and Friday. SUSTAINABLE PERFORMANCE This is one swimmer who was looking forward to By Erni Rauter, Sports Management Consultant, ASC the weekend! The Australian Sports Commission’s (ASC) interest in our national sporting organisations, associations and It is important to note that one of these signs clubs extends much further than winning medals at may not mean anything at all. For example, your World Championships and Olympic Games. Long- morning heart rate can be higher than usual if term success requires that the way in which sports run you have drunk a little too much caffeine the night their business is appropriate and relevant to the before, gone to bed dehydrated or had a scary principles of good governance and management. dream. However, two or three of the warning Sports should be continuously looking to improve the signs happening at the same time may mean you performance of their organisations in a broader sense. Erni Rauter, an ASC sports management have a problem on the way. consultant, points out that ‘the ASC invests A picture tells a thousand words so sometimes it considerable time and resources to help sporting is a good idea to put the information into a chart or organisations conduct their business more efficiently graph. This Self Monitoring Chart clearly shows the and effectively. Understanding good governance, profile of a tired swimmer. what it is and what it looks like, provides the foundations for sustainable performance – something for which all sports administrators should be actively Self Monitoring Chart striving’. SIX QUESTIONS TO ASK 5 The six questions listed here are adapted from 4 Mood Hugh Parker’s Letters to a new chairman (Directors 3 Publications 1979). They help bring to life what 2 governance actually looks like and should be able to 1 Sleep be positively answered by sports that practise good 0 Muscle governance. Fri

Sat Soreness Tue Thu Sun 1. Has your Board recently (or indeed ever) devoted Mon Wed Day of week significant time and serious thought to the longer-term objectives of your sport, and the strategic options open to it for achieving them? SUMMARY 2. Has your Board consciously thought about, and reached agreement on, what is sometimes Look after yourself. The best coach, the best pool, referred to as your sport’s corporate philosophy the best program are of little use if you are always too – i.e. the value system, ethical and social tired and too fatigued to take advantage of these responsibilities, desired image, and so forth? If opportunities. so, have these conclusions been written down and Keep a training log or training diary and record communicated to the sports members? the day-to-day workings of your body. Over time you 3. Does your Board regularly review the will learn what works best for you. Your ability to organisational structure and consider how this monitor and manage yourself will be an important may have to change in the future, and in doing so key to being successful. review and agree to the duties and responsibilities for its committees, events and TRAINING MEANS YOU TRY YOUR BEST projects? THEN YOU NEED TO REST, REST, REST 4. Have there been any unpleasant surprises, WHEN YOU RACE YOU’LL BEAT EVERY unfavourable results or unforeseen crises that OTHER could be attributed to lack of timely or accurate IF YOU LEARN TO REST AND RECOVER information?

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5. Does your Board monitor the association’s or • Directors – who are appointed by the members to club’s performance in terms of actual results govern the organisation on their behalf achieved – e.g. meaningful measures or • Managers – who are appointed by the Board to indicators of performance? manage the affairs of the organisation on a daily 6. When your association’s or club’s Board is basis required to take major decisions on such It is worth noting that an organisation is a separate questions as future objectives, strategies, policies, legal entity (sometimes likened to an individual and major investments, does it have adequate person), which in its own right can sue and be sued time and knowledge to make these decisions and incur debts, and continue indefinitely. The soundly – rather than finding itself overtaken by separation of roles has been described thus … events and, in effect rubber-stamping decisions directors are the mind of the organisation – already taken or commitments already made? managers are the hands. Although management GOOD GOVERNANCE – WHAT’S IT ALL will play an important role in developing strategy and ABOUT? policy, this practical analogy should help directors Having considered the questions, let’s explore and management keep the respective roles, what governance is all about. Regardless of whether responsibilities and accountabilities separate. you are a national sporting body, an association or a A Board may delegate responsibility for tasks or club, good governance systems have a number of roles to specific individuals or committees, but a characteristics… Board cannot delegate authority, unless the 1. Independence – independent views and Constitution states otherwise. A Committee or person opinions, objective assessment and freedom from may recommend a preferred decision to the Board, constraints of internal and external influence but the Board on behalf of its members must take the 2. Transparency and disclosure of information decision. and decision-making- the governance system is RESPONSIBILITY OF THE BOARD – open to relevant stakeholders in terms of strategy, CENTRAL TO GOOD GOVERNANCE decision-making and financial and operational It is the responsibility of the Board and its performance Directors to govern the organisation. It is 3. No conflict of interest – the people working management’s job to run the organisation. Although within the governance system have no actual or the directors of smaller, volunteer-based perceived conflicts of interest in decision making organisations may perform certain management and are not in a position to influence outcomes duties for assigned tasks, it is important that the lines (publication of all actual or perceived conflicts of of authority and the distinction between the Board’s interest is a sign of good governance practice) role and that of management are very clear. 4. Quality practices – the governance system is The Board ensures that the organisation has a based on quality standards and practices as set secure long-term future by… out by the Australian Quality Council  Establishing the organisation’s strategic direction 5. Process-based, not people-based – the and priorities governance system is not reliant on individual  Interacting with key stakeholders to inform them people and their skills to ensure the continuation of achievements and to ensure that they have input and operation of the organisation … the system into the determination of strategic goals and should be based on strong processes and direction procedures, not just talented people  Monitoring organisational performance and 6. Linkages between responsibility and evaluating strategic results accountability – those who are responsible for  Reporting back to stakeholders at the annual an activity or outcome are actually held general meeting accountable for it as well  Appointing the Chief Executive Officer (CEO), 7. Practical and reliable – the governance system setting performance targets for evaluating their should not be overly complex and should be performance and rewarding as appropriate flexible to change  Monitoring CEO and organisational compliance Experience indicates that there are three elements with the relevant federal, state and local of a good governance structure… legislation and by-laws, and with the • Members of an organisation – the primary organisation’s own policies beneficiaries of the services provided, who elect  Providing advice and guidance to the CEO as or appoint the directors to the Board required

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 Assessing risks facing the organisation, processes – management or structural reviews – establishing a risk management plan and preparing or updating strategic plans – financial, IT monitoring compliance or legal reviews – risk management policies – and the  Evaluating its effectiveness as a Board processes of integration or amalgamation. THE BOARD – WHAT SHOULD IT LOOK More information on the assistance available to LIKE? sporting organisations in addressing management A Board should be of sufficient size, and improvement issues can be obtained by contacting comprise people with an appropriate range of skills, the ASC’s Management Improvement Sections – to ensure that its responsibilities can be effectively contact Erni Rauter, phone (02) 6214 1531, discharged. The skills of the Board should match or [email protected] – or Andrew Fagan, be consistent with the organisation’s strategic goals, phone (02) 6214 1461, direction, opportunities and threats, and be of a level [email protected] that provides an advantage to the organisation. The Board should have an independent Chair and be INTERNATIONAL TESTING GROWS skills-based and not representative-based – that is, it should have access to the best people through the STRONGER IN 2001 states for Board positions rather than rely on a The Australian Sports Drug Agency’s (ASDA) representative model. international testing program will be even more THE BOARD – WHO SHOULD BE INVOLVED effective in 2001, thanks to a record number of AND HOW MANY? bilateral testing agreements. The input of experienced and qualified Directors What does this mean for Australian athletes? can improve the quality of decision that affects future These agreements enable testing of Australian success and even the viability of many organisations. athletes overseas and international athletes in Most of the individuals on the Board should be Australia – anywhere, any time. The agreements also genuinely independent. ensure that athletes can expect world’s best practice Thoughts vary, but my view is that the Board size when being drug tested abroad. should be appropriate for the size of the organisation. AUSTRALIAN ATHLETES Five is a good rule of thumb for small organisations Australian athletes can be drug tested by and seven for medium to large. More than seven can international anti-doping bodies on behalf of ASDA lead to a ‘lost board’ situation (where decision- when competing, training, residing or even while on making is difficult because too many people are holiday overseas. When notified of a drug test by an involved). international agency, athletes will be shown an HOW DOES GOOD GOVERNANCE = ASDA testing authority letter. This letter, signed by SUSTAINABLE PERFORMANCE? acting ASDA Chief Executive Mr John Mendoza, Effective governance is an integral component of informs athletes that the test is being conducted on any successful organisation – the sports industry is no behalf of ASDA and that the testing procedure will exception. As sport in Australia rises to the next level be consistent with testing protocols used in Australia. of sophistication, governance practices that Australian athletes who experience any concern encourage sustainable performance will take the lead. with international testing procedures should alert In order to do this effectively, Boards will need to their national sporting organisation or ASDA as soon constantly review their sports purpose and goals, how as possible. the Board is composed and how the Board supports It is imperative that athletes adhere to their sport’s the management of the sport. anti-doping policy by providing details of their Good governance means a focus on continuous movements when leaving Australia for any reason. improvement – just like athletes do. If athletes INTERNATIONAL ATHLETES maintain the status quo and keep on doing what they To help ensure a level playing field, international have always done, the same way as they have always athletes visiting Australia are also subject to drug done those things, then it is reasonable to say that testing. ASDA receives many requests from their performance over time will suffer. If a Board international sporting federations and international has this view when governing, then the organisation, anti-doping agencies to test on their behalf. sport and members will suffer. International athletes are provided with a testing In the two years 2000 and 2001, the ASC’s authority letter when notified of their selection for a Management Improvement Section has provided drug test – this letter indicates which organisation has assistance to 40 national sporting organisations requested the test. International athletes can also be involving governance reviews – change management

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tested by ASDA under its domestic drug-testing THE ON-FIELD & OFF-FIELD ROLES OF A program. COACH Through strong international agreements ASDA The athlete-centred model described above has entered a new era in anti-doping with many assumes an effective working relationship between countries joining the fight for drug-free sport. coach and manager. In this model, athlete success Drug testing is a possibility for ANY athlete in relies on coaches getting right the mix of on-field and ANY country at ANY time. off-field roles. In the model shown in Figure 2, these on-field and off-field coach’s roles are identified. THE COACH-MANAGEMENT Athlete RELATIONSHIP This paper is an edited version of a paper th presented at the 9 Elite Coaches Seminar/Coaching On-field st Directors Forum, Hong Kong on 21 April 2001. roles Most professional coaching situations require a significant allotment of time to off-field coaching Improve Manage Holistic roles. Part of the off-field role involves interacting performance risk development with management staff. A key challenge is to Coach structure the coach’s work situation to maximise Teacher Communicator coaching time while recognising that many coaches Organiser are program managers in their own right and will Manager have to balance these dual responsibilities. Training in management will enhance a coach’s Off-field ability to balance the on-field and off-field roles. roles Management skills can be applied to coaching but will also be useful in dealing with a range of other off-field personnel, including management staff. Develop club Work with Professional & program others self- ATHLETE-CENTRED SUPPORT SYSTEM development In an athlete-centred model, athletic success and Figure 2: On-field and off-field coaching roles (from athlete welfare are the objectives that underpin what Schembri, in press) we do. The sport system provides support in many ways to achieve these objectives. Effective athlete From the on-field roles, coaches improve support systems optimise this assistance and these performance by the application of their knowledge of interventions. Figure 1 depicts key elements of an technique, tactics and the sport sciences. They athlete-centred support system, which can be manage risk and provide a safe learning environment, characterised as athlete-centred, coach-driven and and they exert a significant influence on athletes as management supported. people. Coaches are often the most significant This paper is about the interactions and others in the lives of athletes. The effectiveness of relationships between coach and management these on-field roles will depend on the coach’s ability (Figure 1). The two-headed arrow depicts the to coach – i.e. his or her effective teaching, dynamic nature of these interactions. communicating and organising skills. These tasks are often performed solo. If a coach is working in a team Coach Management environment with other coaches, then some team planning and allocation of tasks will be required. However, the focus is internal – it is on the athletes and fellow coaches. When the coach’s focus is drawn to the off-field Athlete roles (Figure 2), skills in dealing with others and in managing priorities become important. Developing a club or program requires dealings with a wide range of others, including committee members, funding bodies, parents and managers.

• Government Coaching & Managing: Complementary Roles Support • Sponsor It is not uncommon for the corporate world to • Cultural seek the assistance of high-achieving coaches. This Figure 1: Athlete-centred model

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alliance of people from seemingly different spheres is relationship. The more the system allows the coach to based on underlying principles of leadership, get on with the job of coaching, the better. A number motivation, planning, team building, lifestyle of strategies are identified here which aim to enhance management, recovery and performance the coach-management relationship. measurement that have much in common. Parkin and Their effectiveness will depend on how well both Bourke (1999) identified 20 lessons from sport for parties see the issues as jointly owned, for which a business. If sport has something to teach business, mutual understanding should be reached. then there are also lessons from the business world The strategies below have been divided into those for the coach. initiated by coach and by management. In reality both Prendergast (1994) argued that there are parties should be proactive, as most of the strategies similarities between what coaches and managers do, require the involvement of both parties. (An example that post-war management methods are applicable to of some of these strategies in action is the Case Study coaching, and that coach accreditation courses should following this article.) include modern management topics. COACH-INITIATED STRATEGIES David Parkin, one of Australia’s highest achieving 1. Develop good self-management skills including Australian Rules Football coaches, shows a clear time management skills, prioritising skills, insight (1999a) into the importance of equipping computer skills, information management skills coaches to handle administrative roles as well as (dealing with paper and email overload) and technical roles. In describing Deakin University’s personal health and welfare skills. Bachelor of Applied Science in sports coaching and 2. Hone skills to deal with others such as effective administration, he writes… communications skills, negotiating skills, team- We train both school leavers and mature age students who building skills, the ability to manage upwards, are capable of becoming promotion and development media skills, and delegating skills – including the officers within their sport. They are good on the park or in the gym or on the court, but equally good in terms of being ability to say no. able to look after budgets, plan and design programs and 3. Learn to manage others. The range of hopefully ensure they get a good cut of the cake for their management skills includes motivating others, sport. providing performance feedback, appraising The Graduate Diploma of Elite Sports Coaching is staff, setting goals, planning and managing compulsory for the emerging elite coaches who are budgets. selected to complete a one-year developmental It will be difficult for a coach to interact scholarship at the Australian Institute of Sport. A meaningfully with his or her manager if these skills significant part of the course deals with leadership, are not understood. management and personal skills development. The strategies above are about coaches being Soccer coach Stanley-Kehl (2000) noted that the effective in self-management and working with typical soccer coach spends 15% of the time actively others. A coach confident in applying these strategies coaching and 85% of the time in managerial aspects. is more likely to be effective in dealing with She contends that coaches need to be tightly managers and administrators. Conversely, organised in their off-field activities in order to be management has roles and responsibilities in successful on the field. improving the mutual understanding and STRATEGIES FOR MANAGING THE effectiveness of the coach-manager relationship. RELATIONSHIP BETWEEN COACHES & MANAGEMENT-INITIATED STRATEGIES MANAGEMENT 1. Employment Contracts – both parties have an Coaching situations vary widely and it is difficult interest in ensuring the coach has a signed to generalise about them. employment contract and a current job Coaches range from community coaches, many of description. whom are itinerant volunteers, to full-time employed 2. Job Descriptions should be reviewed, institute coaches and coaches employed by particularly if an organisation makes a significant professional leagues. Other professional coaches strategic shift. work in non-elite situations. Any relationship 3. Codes of Conduct – these are useful in between coach and management will depend on the protecting coaches, athletes and organisations. If context. a coach is required to sign a code of conduct, it Coaches do not need to become managers, but should be carefully read. It is important that the effective coaches will have well-developed self- coach checks that procedures for dealing with management and people management skills and will infractions of the code follow the laws of natural play a key role in shaping the coach-management justice and procedural fairness.

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4. Performance Measures – coaches are used to plethora of other distractions. The coach then has to including performance measures in their athletes’ balance these on-field and off-field roles. plans. Coaches should negotiate with their Coaches will often say things like, “Just let me managers, performance measures including get on with coaching. Don’t you want me to run a milestones, time lines and ways of measuring quality program and produce results?” But the whether targets have been reached. Appraisals question has to be asked for any sports program … should be conducted at least once a year – what are the critical success factors that will lead to feedback provided – and advice about further achieving program objectives such as happy and professional development agreed upon. healthy athletes and appropriate performance 5. Ongoing Communication is very important. A outcomes? The answer to this question is good regular schedule of formal and informal meetings coaching and a range of enabling factors such as should be set up. Meetings are more effective adequate facilities, sufficient resources, and effective when an agenda is prepared and both parties do committee support. In many coaching programs, the their homework. Where possible, personalise coach has a critical role to play in ensuring these communications rather than sending memos and enabling factors are present. This means the coach emails. Communicate directly with individuals or will have to attend to a range of off-field duties the team. including working with management. 6. Develop a Calendar that will include all the The coach-manager relationship is one of the externally driven events such as competitions and coach’s key off-field roles. Like it or not, for an sponsor meetings, and should also include items effective athlete support system, the coach- identified from this list of coach and management management relationship needs to be well developed. strategies – i.e. plan to work on the relationship! This relationship will be enhanced if the coach’s own Build in some fun time and team building. personal skills and leadership/management skills are 7. Strategic Planning – this provides an important also well developed. opportunity for coach and management to align References their actions to ensure a team effort and Parkin D., & Bourke P. (1999) Perform – Or Else, collective approach which will further the Information Australia, p.480. performance of athletes. Parkin D., Bourke P., & Gleeson R. (1999a) Perform 8. Openness – at the core of enduring and effective – Or Else, Information Australia, pp.487-95. relationships is an openness and honesty in day- Prendergast K. (1994) Coaching as a management to-day dealings with one another. Set high exercise, New Studies in Athletics 9(1): 57-63. personal standards in this regard. Schembri G. (2001) Roles and responsibilities of the 9. Realistic Expectations are important in coach. In Pyke F., Better Coaching, 2nd Edition, appraising the performance of coaches. Many Human Kinetics. factors contribute to athletic success – the Stanley-Kehl K. (2000) Soccer Journal 45(2): 21-3. available talent pool, injuries, the time it takes to develop a squad or group of athletes, exposure to CASE STUDY strong competition, time to meld a team and AUSTRALIAN INSTITUTE OF SPORT (AIS) develop an effective team culture, and the COACH SUPPORT INITIATIVES resources available to support the program. Introduction For a healthy organisational culture all the parts of The AIS philosophy is to provide sufficient coach the athlete support system must work together. The support to let the coach get on with the job of implication for a close working relationship between coaching. Head coaches are also program managers. coaches and management is clear, as the attributes To balance these two roles, the AIS provides targeted above are relevant to all parts of the organisation. support to coaches through a small team of group CONCLUSION sport managers. Coaches, like scientists and performing arts This coach support has evolved over a number of teachers whose principal focus is nurturing others or years. The lead-up to the 2000 Sydney Olympic engaging in creative pursuits, are often caught Games was supported by extra government funding between what they like doing most and what is called the Olympic Athlete Program. This program imposed on them. helped to take the concept of athlete support to a new These added duties often involve a relationship level. A key element of this integrated athlete support with management staff who impose deadlines, was a coordinated approach to the workings of the financial stringencies, performance targets and athlete support team, including enhancing the measures, performance appraisals, meetings and a relationship between coaches and management.

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Following the Olympics, this model is being further Monthly Meetings refined. Initiatives to support AIS coaches and thus The Director of the AIS schedules informal enhance the coach-management relationship are monthly meetings that take place in the coach’s summarised below. workplace. These on-site meetings provide an Performance Appraisals excellent mechanism to break down barriers between Coaches are hired on a four-year contract basis coaches and management and also to enhance the with annual performance reviews. The appraisal working relationship. covers… Head Coach Meetings • Technical issues These take place each month and help to identify • Sports science and medicine (how well the key issues and challenges and provide a forum for services are used) strategic conversations. • Administration (including financial, policy Professional Development compliance, general administration) Professional development is an important part of • Athlete career and education (utilisation of the the AIS’s support for coaches. The AIS professional ACE program) development budget is divided between individual • Residence/residential arrangements improvement initiatives (linked to the performance • Relationship with national sporting organisations appraisal process) and bringing coaches together to discuss issues of common interest. • Professional development/personal welfare The group meetings are organised around clusters The appraisal is about the coach’s performance, of like sports – e.g. team sports, judged sports, cyclic professional development and identifying issues that sports, etc. – and specialised workshops and seminars if improved will enhance the coaching environment. are run from time to time. The process is driven by the senior manager of the Conclusion AIS scholarship program. A number of specific initiatives have been put in For each coach, objectives and performance place to improve support for coaches and enable indicators are identified. Athlete results form a key them to coach without being too distracted by part of the appraisal but this is complemented by extraneous influences. The performance appraisal is a consideration of the competition program, the use of key strategy because it brings together goal setting, sport science and medicine, the standard of measures performance measurement, program advice and to address pastoral care, welfare and education issues, support, and professional development. Group sport the system of performance monitoring and managers provide a friendly link between head coach benchmarking the improvement in athletes. and management, as well as performing a range of The appraisal takes place in the coach’s support functions. Both the senior manager of the workplace, which provides an opportunity to readily AIS scholarship programs and the director of the AIS access records and information. This also makes the play a key role in keeping communication channels process less formal. open by regular meetings and workplace visits. Group Sport Manager Support The group sport managers are charged with… This case study was written with the assistance of Dr Bob Performing policy and other administrative Murphy, Senior Manager of the AIS scholarship programs. functions for AIS scholarship sport programs. Liaison with finance, human resources and other VOCATIONAL EDUCATION ASC and AIS programs to support AIS coaches. Provision of strategic policy and project guidance to TRAINING (VET) the AIS director and assistant general manager, The experience of Australian Swimming Inc scholarship programs. Over recent years national sporting organisations (NSOs) have been party to a host The group sport managers are available as a of changes affecting the Australian sport resource to head coaches. There is no compulsion in industry. These changes have various causes the relationship. The effectiveness of the support but many have occurred simply because of the industry’s substantial growth. Coach education increases as trust develops in the relationship. structures have not been exempt from change. Group sport managers provide support on a range The past six years have seen the development and introduction of formalised qualifications, of technical issues, including aspects of planning, which recognise the vocational nature of performance objectives and indicators, as well as coaching. bringing together the other members of the athlete In June 2000 Dr David Kemp, Federal Minister support team such as sport science and medicine staff for Education and Youth Affairs launched the Sport and ACE staff. and Recreation Industry Training Package. This was

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developed as part of the Federal Government training organisations to obtain access to VET Vocational Educational Training (VET) program for qualifications for its members. the Australian sport industry. It should be noted that when entering the case The VET education structure aligns qualifications study, Australian Swimming Inc took the stance that and training from non-tertiary courses, such as those becoming a registered training organisation was not offered within the National Coaching Accreditation part of its core business – i.e. Australian Swimming Scheme (NCAS), to national standards as part of the Inc did not see itself as requiring the same status as a formal Australian tertiary education system, such as tertiary institution such as a TAFE. those standards guiding TAFE and other registered With this in mind, Australian Swimming Inc training organisations. undertook the duties of the peak body for swimming, This national system of education ensures quality offering industry expertise, advice and endorsement training and assessment throughout Australia, and to registered training organisations wishing to deliver offers Australia’s NSOs the ability to further assist Australian Swimming-NCAS equivalent courses. the educational opportunities for their respective To examine possible partnership models between members. For example, within Australia a person Australian Swimming Inc and registered training wishing to coach swimming is required to be organisations, the Canberra Institute of Technology accredited under the NCAS by Australian Swimming was made an equal partner in the case study. This Inc. This accreditation is testimony that a person has provided a balanced partnership between an NSO and attained the adequate skills to coach swimming a registered training organisation. (only). However, to obtain a VET coach (swimming) The Australian Swimming Inc-Canberra Institute qualification, a person must attend a course covering of Technology case study involved the development not only the competencies of an accredited coach, but of various relationship models, in an effort to have many others, including the competencies required to both parties working effectively together within the conduct the business of a coach – such as VET system. The simplistic view was that Australian occupational health and safety, marketing, computer Swimming Inc would supply swimming-specific administration skills, business management knowledge and that Canberra Institute of Technology principles, and legal studies. would deliver all non-swimming specific aspects. In short, the VET system has the capacity to After much investigation and research, Australian provide Australian sport coaches with a further Swimming Inc and the Canberra Institute of education pathway that will allow for recognition for technology designed a preferred partnership model of NCAS accreditation within the Australian tertiary operation. The model, scheduled for implementation education system and in doing so, allow them access later in the year, is summarised below. to wider training. But due to the comprehensive AUSTRALIAN SWIMMING-CANBERRA nature of VET certifications, not all people within the INSTITUTE OF TECHNOLOGY VET sport industry will wish to complete them under this PARTNERSHIP system. NSOs must always keep in mind that VET is The Australian Swimming Inc-Canberra Institute designed to provide qualifications specific to of Technology partnership model requires Australian vocations. Swimming Inc to utilise its current expertise and For example, in swimming, officials are not processes to conduct Australian Swimming Inc- employed or paid; therefore why create a VET NCAS courses, after which Canberra Institute of qualification for swimming officials? On the other Technology provides all candidates wishing to attain hand, many swimming coaches do earn income from VET qualifications with recognition for the coaching, thereby deeming that swimming coaching competencies gained. is a vocation. Australian Swimming Inc has therefore This recognition is given via Canberra Institute of participated in the development of VET structures Technology recognition of current competency comparable to Australian Swimming Inc-NCAS policies and/or the issuing of a statement of courses. attainments to candidates for the competencies To explore the new VET system gained by attending an Australian Swimming-NCAS comprehensively, Australian Swimming Inc agreed course. to participate in an Australian National Training As candidates complete the course, they are issued Authority funded case study, examining how an NSO with Australian Swimming-NCAS accreditation can obtain opportunities for its membership within certificates and registered appropriately under the the VET environment. Specifically, this case study NCAS. Candidates wishing to complete the full VET examined how Australian Swimming Inc could form qualification with the Canberra Institute of relationships with TAFEs and other registered Technology receive credit for attending the

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Australian Swimming-NCAS course by Canberra From the swimming experience to date, this may Institute of Technology’s recognition of current be true for those sports where members are competency policies. By doing this, the Canberra professional and are able to attain a reasonably Institute of Technology gives automatic recognition consistent and/or full-time income from their that successful completion of the Australian participation. However, even these sports will need to Swimming-NCAS course is appropriate and consider how many prospective members will want satisfactory coverage of the comparable VET to complete courses similar in commitment to those competencies. offered by TAFEs. Will individuals who wish to For candidates who do not wish to undertake become swimming coaches be prepared to undertake further study at the Canberra Institute of Technology three months of study, or will they prefer to complete or in the current academic year, a joint Australian an Australian Swimming-NCAS Level 1 coaching Swimming-Canberra Institute of Technology swimming course over two days? statement of attainment can be used by the candidate Highly motivated swimming coaches with to receive VET course exemptions in the future with aspirations to conduct coaching businesses, might opt any registered training organisations in Australia. to complete the VET qualifications. But what about The above structure appears straightforward and coaches who want to help their local swimming hence would seem easy to formulate. It should be clubs? Would they prefer to attend a regular noted, however, that a substantial amount of time and Australian Swimming-NCAS course? Only time will energy is required by both organisations before the tell. above structure is put in place. Primarily both Whatever the future holds for VET, Australian organisations are required to develop an auspicing Swimming Inc will continue its participation with arrangement where each organisation agrees to VET developments. accept the roles and responsibilities of the other. In By alignment with VET, Australian Swimming doing this, both organisations must provide the other Inc has protected the high standards of swimming with course policies and procedures for mutual coach education in Australia. It has ensured that any endorsement. basis swimming coach qualification offered Because Canberra Institute of Technology acts as anywhere in Australia is equal in content to the the registered training organisation in the partnership, current Australian Swimming-NCAS Level 1 all Australian Swimming Inc policies and procedures accreditation course. This, in itself, is reassuring to need to meet the standards of the Australian National the sport of swimming. Training Authority in order for Canberra Institute of The only certainty for VET in Australia is that it is Technology to endorse accordingly. too early to judge its future success or failures. This Due to Australian Swimming Inc’s proactive role is partly because the Australian sport industry has not in developing its Australian Swimming-NCAS yet witnessed the adoption or conduct of coaching courses, and precedents established by the ASC’s certificates under VET (with the exception of the Sport Education Unit (formerly the Australian isolated case studies described in this article), and Coaching Council), many of the alterations to because – due to the long-term nature of swimmer Australian Swimming-NCAS course procedures and and coach development in competitive sport – the policies were minor. The most significant policy real fruits of any new initiatives will take time. alteration required by Australian Swimming Inc was No doubt all sports which decide to participate in the need for all its current assessors to be VET VET will need to ask themselves the following qualified assessors. question in four to five years … “Has VET helped my This alteration required Australian Swimming Inc sport to produce better skilled members, or just to introduce formal training structures for its current members with different qualifications?” Time will pool of Australian Swimming-NCAS course tell. assessors. The introduction of this will not only be resource-intensive but financially costly for Australian Swimming Inc. Therefore, it is envisaged ASCTA that assessors will be trained under VET principles only as required. 2002 CONVENTION WHERE TO FROM HERE? Over the past three years much has been stated MAY 1 to 5 and many concerns have been raised about the possibility of the VET program overpowering and See you there! replacing current NSO NCAS courses.

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Give employers what they want to hear. When describing AN EFFECTIVE RÉSUMÉ – where the  your achievements, use phrases and words that appear in the job advertisement. facts replace a good story! When listing your employment history, be specific about organisations for which you have worked. Give a brief  description of the organisation, your role, responsibilities By Robert McMurtrie, Managing and specific achievements. Director of Sportspeople, and Director Do not use vague language such as involved in and of the Institute of Sport Management contributed to, as they do not make sense to an employer.  List your achievements in measurable terms – be specific – and do not overstate what you have achieved. It is true some 60% of jobs in the sport industry Take your time in preparing the application and check the  closing date. You don’t have to be the first applicant – are filled without advertising, but the challenge of just the best. preparing a résumé will be faced by most of us at  Make sure you provide current contact numbers. some stage during our career. While not intending to If lodging electronically include your covering letter and understate the value of a résumé, it is vital to  résumé as one file attachment – this means there is only one attachment to open and save. remember a résumé won’t necessarily get you the Indicate that referees are available upon request. Your job. An effective résumé should aim to get you an  referees are valuable people and, like your résumé, may interview. need to change to suit specific applications. Despite an abundance of information to the While not necessarily excluding a candidate, contrary, a résumé should not be viewed as a errors in a résumé or covering letter are avoidable. complex document. A good résumé provides concise Some common errors are listed here… Z Typing errors can be costly! Despite the availability and details of your skills, qualifications and experiences – simplicity of spell check programs, typing errors remain helping a prospective employer to decide whether to surprisingly common among job seekers. Your stated meet you or not. attention to detail may be a little hard to believe if your résumé has a number of mistakes. The truth is, if you were to ask 10 recruitment Z Don’t provide minute details about things that happened agencies for opinion on how best to prepare a more than 10 years ago. Be very brief with older, less résumé, it is likely you will receive 10 different pertinent information. Z Don’t make unsubstantiated claims. Be honest and don’t responses! But there are a few useful, practical and exaggerate to sound more experienced. Sell yourself and common sense tips for preparing a résumé. be assertive – but avoid embellishment. Before sending your application, find out as much Z Don’t overstate qualifications. Listing current studies as Education often implies the completion or conferring of the as you can about the employer. Check out their Web qualification. If you are presently undertaking studies, note Site – get your hands on a copy of their latest Annual this clearly as in progress. Z Avoid lengthy resumes with lots of irrelevant attachments. Report – ask for an Information Pack to be forwarded There may be an opportunity later to present documents – or talk to someone who knows the people and/or face-to-face. the organisation. A detailed Position Description Z Avoid submitting a covering letter that is clearly a mail merge document, with a top and tail paragraph insert. You should be available, stating – among other things – need to construct a letter, which shows you have thought the position role and responsibilities as well as the about the role, and which asserts your suitability. key selection criteria. Z Before submitting an application and after receiving the Information Package, it is acceptable to ring the employer Once you have all this information at hand, make to discuss the role and your suitability. Ringing to confirm two decisions… receipt of your application is also acceptable practice. Whether you have the necessary skills, experiences and Outside this, keep your contact with the employer to a 1. qualifications being sought. minimum. Whether the role, the organisation, the location, salary (if Despite suggestions that there would be a general 2. stated) and tenure match your personal and professional objectives. downturn in the market post-Olympics/Paralympics, If you believe you match the role and the position opportunities to work in the Australian sport industry fulfils your needs … then you should proceed with continue to grow (Sportspeople Report 2000). your application. As a general rule, you should… In a market where the skilled candidate pool significantly outnumbers the available jobs, there  Provide a covering letter (1-2 pages maximum) stating why you want to work in the position. presently exists healthy competition to secure  Tailor the résumé for the application. employment in the Australian sport management  Address the selection criteria. industry.  Keep your language simple. While the buyer’s market is great news for Keep your layout and design as simple as possible, using employers, it also signals the beginning of a new era  an easy-to-read font and making good use of bullet points and headings. for sport management professionals in Australia. Keep it brief. As a guide, 4-5 pages are ample for senior  roles and 2-3 for entry-level roles. For more information on Sportspeople, please visit Leave out all details of past salaries, bonuses and www.sportspeople.com.au and for the Institute of  superannuation payments. You might inadvertently over- or Sport Management www.ismhome.com underprice yourself.

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priority for us. We plan to compete on service and quality – not price. So, how did I grow my business? Let’s take a look at some of the methods used to attract more customers. Advertising is one way of growing your business

as you attempt to attract more customers. From my (The following articles were presented at the ASCTA experience, advertisements placed in the newspaper Convention 2000) were almost always unsuccessful. Advertising obviously wasn’t my area of expertise. Looking back HOW I GREW THE now, there were a plethora of costly advertising mistakes made. NOLAN SWIM SCHOOL We have about three seconds to grab the reader’s By Barbara Nolan attention before they scan past our advertisement. A good headline will grab the reader’s interest. Our I think one of the unfortunate things that happen early advertisements used the word “Nolan’s” as the with many businesses is that when you start out many headline. This was meaningless to most readers and people make similar mistakes. It is like reinventing failed to generate inquiries. the wheel. While we can learn from making mistakes, Successful advertising informs potential seeking out sound business information before customers of the benefits of your service – starting is a safer way to go. Hopefully, you can take advertising heated pool didn’t mean much to the away a few tips and avoid repeating some of the locals. errors that can be made. Once we started to state the benefits such as … Nolan’s Swim School started 14 years ago as a “the pool water is heated year round to a small operation where I was the only teacher comfortable temperature, which allows children to operating from a local sports centre pool over the maintain progress through all seasons” … summer months where I mainly taught children “uncomfortable, cold, shivering children have a belonging to friends. limited attention span”. Today, there are 14 casual staff employed as Responses improved when we began to recognise Swim Teachers and in Administration. We have in potential customers needed to know what’s in it for excess of 850 children attending each week in a year- them … just as most people here today have come round program operating out of our own fully along to pick up ideas they can use in their own swim enclosed heated pool. school. Before we look at the tactics used to grow the The local newspaper often called to let me know Nolan Swim School, let’s take a moment to set the they were running a feature on “Health & Fitness” or scene. “Education”, etc. I was the first swim school they had Rockhampton has a population of approximately called and would I like to place an advertisement in 62,000 of which around 4,500 are aged 0-4 years (our the feature? target market) ... 4,500 are aged 5-9 years. We A tactic I fell for time and again before learning experience a very hot summer climate with an they were selling white space in their newspaper. average temperature of around 32°C and extreme People calling from the newspaper were expert at humidity. Winters are a mild 24°C ... an ideal climate selling their business, filling the white space in their for learning to swim. We have been in a severe newspaper with advertisements. They were not expert rainfall deficit for the past nine years and this does at selling my business. Similarly, advertising on the have an effect on our economy. local television station was unsuccessful. A $1,000 Within an 8km radius there are at least 14 other commercial generated no response. Advertising can places teaching swimming in summer. If I narrow be expensive. that down to a 4km radius, we have seven other There are books and professional services around places teaching swimming. This does not include that are capable of increasing the number of “backyarders”. responses you generate from advertising campaigns. What does this mean to growing my business? Simple knowledge … such as an advertisement with Firstly, I can’t be a slouch – customers are not easily a dash border … increases responses by 20% … is replaced. The majority of our customers come to us easily available once you know where to look. through word of mouth and providing top service is a Having said that, we do use the local media to generate free publicity. Supporting charitable

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organisations by participating in their key special Our brochure has a very “young” focus – events is one way we do this. colourful – showing our very popular playground As an example, to support SIDS and Red Nose and, made from a heavier card, the brochure is Day, we hold our own “Red Week”. There are prizes designed to not only attract younger age groups but to for the reddest person and collection boxes are placed travel home from pre-school looking good and to lay around the Centre. Each year, we participate in the around the house for as long as possible. Queensland Cancer Funds Australia’s Biggest The more familiar the parents are with our Morning Tea and Royal Life Saving’s Society brochure the more comfortable we hope they will be Drowning Awareness Week. These are ways in which choosing our Swim School. Today, we have a very you are supporting the local community, creating clear vision on how the Nolan Swim School will feel talking points amongst your customers and attracting and look and how we hope to attract the niche market free publicity. we are aiming for – our playground is an example. Regular Theme Weeks also create a talking point Before buying the playground, we took brochures and we always invite the media. Designed well, these and books to the age group we were trying to attract Theme Weeks won’t disrupt skill learning but rather and asked the children … “which playground do you can be used to enhance learning. As an example, once like?” The playground they chose screamed a year we run a Pirate Week where we focus on life marketing. The price tag of $11,000 seemed a lot of saving and safety skills. They are great fun and money at the time but it will pay us back many times refresh and the children who may be becoming a little over. The kids just love it! stale in a year round program. The idea of Theme Our vision is that coming to Nolan’s will be like Weeks is to promote learning, have fun and create a visiting a favourite aunt. Fun, comfortable and talking point. During Pirate Week little pirates relaxing good old-fashioned service and a feel-good sporting moustaches can be seen all over our town! experience. We will pander to the senses with scented Other successful activities we have used include plants in the garden, the relaxing sound of water from Mini Olympics (an obvious one for this year) and a waterfall (grandiose though!). A bowl of fruit or Mini Commonwealth Games. Colour attracts cakes ready for the children and cappuccino for Mum attention. When setting up for a media shoot, lots of and Dad. colour and cute kids improved our chances of having Happy customers are the best advertising so we our photo printed in the paper in colour. seek out testimonials and are implementing a referral Another advertising method we currently use is an system that is a way of asking our best customers to Identilight (lighted street sign) at a busy intersection, refer us to their friends. To remove the risk to the which is costing $4,000 a year and we have a five- customer, we have a guarantee in place. If they try us year contract. Needless to say, we are measuring the and aren’t happy we will replace the lessons or response very carefully and if the sign is not refund their money. performing, we will sell off our contract. One of the simplest (and cheapest!) ways we have I now know it’s very important to test and been able to attract more customers is to give current measure all of our advertising, otherwise we don’t customers a Special Voucher to give to a friend as a really know if it’s working. As an example, we were gift. This voucher entitled their friend to two discount advertising on the back of almost all the local state lessons when they signed up. Whilst recommending school newsletters. Once we started measuring the us to their friends is extremely valuable, this gave the response, we realised we had only generated a friend a “call to action”. handful of inquiries from the newsletters and yet this Our goal is to track new customers to see how he advertising was costing us $1,000 each year! or she is settling in and look at their “satisfaction When trying to build a business, it is important to level”. Trying to keep up with this manually was very understand whom your advertising is targeting. It is difficult – however, we have had a computer program difficult to score a bullseye if you don’t know where written that will not only perform point-of-sale you are aiming. As an example, we wanted to target functions and bookings, but will provide reports to pre-school aged children and under (because we have facilitate tracking. (The program will also very little pool space available after school), automatically calculate the GST. If you would like brochures were sent to all the local pre-schools. It more info on that, see the contact details below.) came as a surprise when people called to inquire Of course all this is very well to grow the business about lessons, but were inquiring for an older school but it won’t be worth much if the teachers let us aged sibling. Clearly, we needed to educate parents to down. So we have established a pretty thorough the value of aquatics for the littlies. Teacher Training Program that not only looks at the teaching of skills, recognition and correction of

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stroke faults and lesson planning, … but also works • Happy to play water games at helping the teachers understand the parents’ • Slide entry perspective. • Entry, then pop up and over to a back float and One of the tools used to help teachers become kick to wall more adept at recognising customer needs that you • Gradual adaptation movement in water may be interested in is our “goodwill bank”. Good • Bobbing with air exchange happenings are deposits – not-so-good happenings FLOAT & KICK are withdrawals. Teachers are encouraged to write in • Aided/unaided float on stomach or with flotation the “bank” even the smallest things they have done so aid we all can develop the feel of “how did that feel to • Aided/unaided float on back or with flotation aids the customer?” • Front push glide on stomach glide on back/kick An example is where a child split his chin and with/without board needed stitches … obviously a withdrawal. The Push, glide and kick teacher has also jotted in the deposit side … “called • the parent to see how the child was going”. This • Push off wall and float front and back for 1 showed caring and scored a small deposit. minute Within the lessons, we have implemented a • Enter in unaided and exit unaided program that encourages desirable behaviour from • Change direction and return to wall the children by catching them out when doing the • Roll over from front to back right thing. The children respond wonderfully to the • Retrieve dive ring, shallow end technique and it has the effect of making us all – • Leave swim bench and turn back to bench parents included – feel pretty good. Parents are more aided/unaided likely to return if they are happy about their child’s • Holds kickboard unaided progress and behaviour. • Porpoising Trying to build a business is hard work – • Kick, glide and recover especially if you are in an area where there is lots of • Glide and recover for up to 5 seconds competition. The statistics for businesses that fail are • Front and back kick, glide, recover dreadful. One of the keys to building a swim school • Dolphin kick, glide, recover is to have a clear vision on how you would like your • Front and back kick for 15 metres swim school to look and systems in place to help ARMS & BREATH foster its smooth operation. Not having to put out • Face in swim for distance, no breath fires frees up time to build your business. • Breathe on 4 to aid exhalation for 3-5, 10 metres – When you walk out of this building today, take a breathe on 3 for balanced trapezius stroll through the Mall. Take a moment to examine • Sit dive and retrieve objects your own buying decisions … listen to your feelings. Why did you buy from one shop and not another? • Tread water with or without bubble for 1-3 Then simply treat your customers how you would minutes like to be treated. • Catch-up with the use of a board for 10 metres • Torpedo through a hoop with strong kick • Able to roll from front to back and back to front AUSTRALIAN LEARN-TO- • Using fins and scull SWIM BENCHMARKS • Enter streamline glide kick for 25 metres • Swim 25 metres By Mary Shaw DEEP WATER CONFIDENCE

WATER FAMILIARITY • Listening to talk on Water Safety • Participation; face wet • Safe entry and exit • Bubbles 5sec; some breath control • At shallow end use of pole to hand over hand submerging to the pool floor, then let body float • Climb in and out by self up • Open eyes happily • Tread water with a bubble for 1 minute • Moving front float • Pencil dive • Monkey on the edge • Jump in fully clothed and self exit • Glide to the wall • Remember education on Safety 5 Alive or the • Turn and reach to the wall under the water; after program that is in your State entry

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PRE-SQUAD Time allocated for Fun/Games – motivation, self- • IM skills and drills rewarding. Is progressive programming put on hold • Swim free 100m in order to play without skills added? • 50m back, 25m Verbal cues may differ greatly – progressive skill • Breaststroke 20m or Breaststroke kick content should not. • IM good body position and if applicable body roll Workplace Training of new teachers differs drill from school to school. Instructors deem the trainee • Good entry of hand and catch set up of the water – competent sometimes as need for teachers arise. strong hand pull push Some have “buddy teaching” till competent – some lecturing and an assessment. As this is a human issue, • Rope throw rescue the human element can override a good system. • Dives Beware to not rush a teacher who still needs time to Feet first sculling on back • polish up areas that may be less than competent. • Turns or beginner flips How many sessions per week is encouraged? • Swim 300m Freestyle And from what age for the Learn-to swimmer? • 100m Backstroke Identifying anxious babies and programming • 100 IM/ 200 IM/ 400 IM accordingly. I have been looking at the best or most detailed Diving – some children struggle with diving. Be programs accessible in Learn-to-Swim. It appears aware if this is the last skill they do, prior to going that there is a common thread that most teachers are home. How early is the chin tucked and sit dive following. learnt? Please remember … if your swimmer comes out Geographical considerations – taken from three of the Learn-to-Swim tunnel and has good form, of the most detailed programs accessible in each when and how much you have done and at what stage State. with your swimmer is often individual choice. As Australia is a diverse nation with vast The fact is … if your swimmer looks good, you distances connecting major cities, teaching styles also must have adapted to the swimmer’s changes at the vary, as does language. For example, the name of the appropriate time, with sound skills and knowledge. swimsuit can vary from “cossie” to “togs”, depending These adaptations at the appropriate time certainly where you are from. assist in the speed of advancement of the swimmer. Some schools choose not to take students under In looking at the Australian programs- 5½-6 years of age. This is a personal choice and if progressions, I have noticed that there are some areas baby teachers are not tuned-in to their needs, it may that vary from school to school, in those that have be a fair recommendation. assisted in helping. Areas such as… Deep-water confidence is not always taught in Safety – how much to teach per lesson or some programs. It can be taught with a pole to hand program. Is there time to allow for this? over hand shimmy down to the floor and slide up Diving and Turns – the standard of teaching back to the surface to allow the swimmer to rise varies. The information needs to be out there so the naturally in the shallow end, they then transfer to the new advanced developments can filter through to the deep. Learn-to-Swim Teachers and not just Squad Coaches. Each State, as a whole, has speciality areas that How much kick is enough? Is the kick taught various schools focus on. They vary on the focus on slow or fast speed? Are the verbal cues in teaching safety, games, and teacher education with each the kick effective? Do they blend with pre-squad and school. squad? Pioneers of swimming have had a major influence Butterfly – whether to teach arms first and then on the way swimming has been going in each State wait for the natural rise and fall of the bottom – or … Forbes Carlile, Claire Timmerman, Joe King, Roy visa versa. Is the kick timing just after hand entry and Holland, Dick Hannula, Rod Doolan … to name a just after hand exit or on entry? few. Should some borderline special needs children Their passion and commitment has led the way for be identified earlier and readjusted into simpler us to develop. Each has a philosophy and a passion in programs? a particular area. Those who say this is my program Flippers – how long to use per lesson? What are from our younger generation really need to think the advantages in pre-squad for future trainability? Is again. Much of our information is recycled through the teacher aware when a swimmer is developing a overseas and pioneer influences. lazy kick and adjusting appropriately?

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Teachers have their own flair and verbal cues and • How participating in early aquatic programs can a package of how much when to teach. The fact is … make a difference. with the information highway as it is today, most I will now commence with my first point … LACK information is recycled. There really are no secrets. If OF EMOTION CONTACT & STIMULATION we want to improve Australian Swimming, we need CAN INHIBIT THE DEVELOPMENT OF to educate our up and coming teachers – whoever BRAIN SYSTEMS they are – ending the selective sharing of For some time now, child psychologists have information. To lift the professionalism of our prescribed to the “attachment theory”. Erik Erikson, industry … work together and believe there are in his “Psychosocial Theory of Development”, enough swimmers to go around. subscribed to the theory that an infant in his first year, the period which he called “Trust versus DREAM – COMMIT – ENJOY Mistrust” had to receive sensitive care if the baby was to grow up developing an essential trust in others and a basic sense of one’s own trustworthiness. THE FOUNDATION FOR A Erikson viewed this trusting attitude as the HEALTHY LIFE! cornerstone of a healthy personality. He emphasised By Diny Van Dyk that it is the quality of the maternal relationship, Author & Pre-School Aquatics Researcher which is important, rather than the quantity of love or of oral satisfactions, which the Mother provides. A STIMULATING DEVELOPMENT Of course, this was Erikson’s theory, and to test ORIENTED INFANT AQUATIC PROGRAM this theory with experiments, which would test the I read a story the other day from a child effects of maternal and sensory deprivation on psychologist, who started his career as a School infants, would not have been ethical in a democratic Guidance Officer. One day he had to visit the home society. of a boy who was misbehaving at school. The boy’s To take a population of newborns and confine mother looked very old and tired. On the worn, dusty them to cribs in gloomy ill-heated orphanages with floor in the kitchen sat a toddler looking dully up at inadequate, constantly rotating staff of caretakers, the visitor. There was not a single toy in sight. No who might only spend 10 minutes a day talking to Lego blocks … no Dinky toys. them or handling them, would not have been From time to time the child tugged open a condoned. cupboard and pulled at the utensils inside. The It appears however, that such an experiment has Mother would stand up, scold her child and slam the already occurred – albeit, not in the laboratory. cupboard shut and continue talking. Some 18,000 children from Romania and the The School Officer left, feeling angry and former Soviet Union have been adopted in the USA. helpless. The Mother’s idea of a good toddler was a Most are traumatized to a certain degree and 20-30% silent, still toddler. He knew that without stimulation, severely so. The effects of deprivation are clear and without toys to play with, and without are comparable to psychology studies demonstrating encouragement to play, or look at books or hear that infant monkeys, separated for six months from stories, this toddler also would be on the School their Mother, became anxious and withdrawn and, as Guidance Officer’s list before many years had adults, showed persistent signs of psychological elapsed, with the notation… distress. “Suspected of mental deficiency”. It is suggested that this early lack of physical as Because, when we “OBSERVE THE CHILD AT well as emotional care can have neurological and THREE YEARS, WE GET AN INKLING OF psychological repercussions. Dr Harry Chugani, THE PERSON HE/SHE IS GOING TO BE”. neurologist at the Children’s Hospital of Michigan has compared brain scans of eight healthy adopted I would like to discuss with you today, the Romanian children with a control group of normally following points… reared children in a caring family setting. All eight orphanage children showed evidence of abnormal • Lack of nutrition – but just as important – lack of metabolism in a specific area of the brain’s temporal emotional contact and stimulation can inhibit the lobe, thought to be involved in social functioning. development of brain systems. Now, I will continue with the second point I want • The importance of early stimulation at to make. fundamental skill levels.

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THE IMPORTANCE OF EARLY The Mother would go after it down the ladder and STIMULATION AT FUNDAMENTAL SKILL gather the baby up, warm and reassure it. It was LEVELS apparently done quite matter-of-factly. Mead noticed It is important for the maturing child to achieve no water phobias among the children … to the movement efficiency. To state that participating in contrary, the water was a constant temptation for early aquatic programs augments children’s exploration and discovery for the Manus children. As development is still regarded as controversial. For soon as the baby could toddle, it was put down in the every study that claimed enhanced social, cognitive water at low time, where it could sit and play. The and movement development (Prof. L. Diem – 1982), Mother would not leave its side. there is another, which states that no hard evidence As the baby grew older, it was allowed to wade can be found to support this hypothesis. about at low tide. A sharp outlook was kept that the Although I was trained at University, to regard children did not get into deep water until they were clinical research as the basis to corroborate data, I old enough to swim – but the supervision was have become, over time, suspicious about the unobtrusive. Mother was always there if they got into integrity of many studies and tests. Quite often the difficulties … swimming was not taught. experimental and the control groups are small and are The small children imitated their siblings and, frequently not representing a true cross section. To after floundering about in waist deep water, would put it bluntly, many research studies present a soon begin to strike out for themselves in a rough and dubious outcome, or are geared to produce a biased tumble overhand stroke. Sure-footedness on land and result ... none more so than those regarding early- swimming came almost together. Over half the infant and pre-school aquatic programs. waking hours of the Manus children were spent Extraordinary claims have been presented … FOR playing in the water. The result was that the children and AGAINST. Let me first say, I personally feel were perfectly at home in the water and there was not very strongly that quality early aquatic programs can a child of five who could not swim well. make a profound difference on a child’s development In other aspects of their daily life, the children … and I must stress the word, “Quality”. learned to manipulate their canoes with great Earlier on I intimated how vital it is for young dexterity. Every little success and ambitious attempt infants to receive stable and sensitive care. Equally, a was applauded. The Manus children, through the young developing child must have the opportunity to constant emphasis and attention given to proficiency have good and ample movement exploration in physical skills, developed perfect motor opportunities. coordination. This appeared to be the norm … there My Swim Academy has been operating for over was a high level of excellence. Clumsiness, physical 30 years and some 10,000 infants have passed uncertainty and lack of poise were unknown among through our programs. Many of the original babies adults. are now bringing their babies. I would also like to refer to the study, which Prof. Our detailed observations and ongoing M. Miyashita presented at the 90, 93 and 95 assessments have concluded over and over again that International Infant Aquatic Conferences. B. Brown the children who attended over a time span from 3-6 describes a way to think of motor skill development months to 5 years, had a definite advantage over new by a pyramid image. As we develop from newborns starters who commenced their aquatics between 3 and to young adults, we move from a base common to all 5 years old. This difference was not only in relation humans toward a peak occupied by the most skilled to their motor development, but also involved their athletes. At each stage, we move up the pyramid in social and coping skills, as well as their level of skill proficiency by learning to control or integrate concentration. the skills from a previous level. The involuntary Margaret Mead, Anthropologist already reflexes of healthy newborn form the pyramid’s wide expounded the hypothesis that ample movement base. opportunities do enrich a child’s life in her study of During the next stage of ages 1-5, the newborn’s primitive societies in the Pacific. Of particular involuntary reactions disappear or become part of the interest were her studies of the Manus people from first fundamental skills learned through practice. Mr. the Admiralty Islands. Also, her observations of how Brown emphasises that if we do not have “good they taught their children to live with their water movement models” or “helpful teaching” at environment. The Manus house floor was made of fundamental skill levels, we hit a proficiency barrier sections of slats, put together like venetian blinds. on the pyramid. Consequently, it becomes very Sometimes they would break and slip out of place difficult for the babies to move up to the next stage of and a baby would fall into the water underneath. ages from 5-7.

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It has been established that when young infants do other “significant others” … AND THROUGH not get worthwhile movement opportunities, the size PLAY! of the heart will be small. When they exercise more However, when children have too many “Adult- in later life, the body size will be big in relation to Driven” activities, or watch TV and play computer heart size. The question is often asked … what kind games, and in addition are pressured to produce and of movement should children engage in? excel, they will have no time to develop the qualities Parents, nowadays (at least this is how it is so essential for the hectic times we live in. Children – presently in Australia), believe that it means that their like their parents – like to be involved in their play … children have to have as many as possible “Adult- or just have them watch. The water can be a magic Driven” activities. It is common for children to have playground for parent and child to spend time one or more activities after school each day. together … provided no pressure is put upon the Mums and Dads drive their kids from one activity children to perform. to the next in a carefully orchestrated round of A parent needs to be able to enter a child’s world activities that undermine spontaneity and destroy of fantasy without so-called “encouragement”. natural curiosity. Frequently, it already involves tiny Rather, it has to be fun to do something together. tots who will have Kiddy Gym, dancing, computer “Suggestions” are OK but without the children skills a.s.o., 3-4 times per week. feeling that their games with a parent are being Parents have misconstrued the message that dominated or “goal” driven. children need stimulation in an enriched It can be rather problematic for an instructor to environment. Yes, children do need stimulation – and encourage this parent and child play in the water. We many of the activities are fun and give children often have to provide some guidelines and structure. pleasure. It’s when they are involved in too many that Many parents initially feel ill at ease in the water. their lives become packed and frantic. The sad story This could be inherent to Australian culture. Seventy- is that children are involved in some kind of “RAT five percent of adults are not sufficiently “water Race”. wise” and are, consequently, very anxious in the Children no longer have time for childhood and water. certainly not for developing creativity and coping It is vital that instructors try to alleviate parents’ skills. Children need time to play to build their own inhibitions about the water and provide opportunities cubby houses, sand castles and secret gardens. to establish a healthy interaction with the children, The traditional games which children used to play which hopefully will flow on to later years. like “Knuckle Bones”, “Hop Scotch”, marbles a.s.o. Now, to my final point ... HOW PARTICIPATING are thousands of years old, as evidenced by remains IN EARLY AQUATIC PROGRAMS CAN found in archaeological digs. The games varied with MAKE A DIFFERENCE! the seasons and provided a vital input to children’s A difference to what? To achieve advanced development. However, these games have been swimming skills? Advanced swimming skills are not disappearing from the average child’s repertoire, to our aim. We prefer to think of it as becoming “water be taken over by the aforementioned structured wise”. However, with frequent practice, children activities and/or computer games and television. from a young age can certainly achieve a great There is compelling evidence to suggest that what repertoire of water skills. Recently, all organisations children need for a happy and fulfilling life is what in Australia involved with children’s safety in and has been called “Emotional Intelligence”. around the home are advocating that we introduce These qualities are… children to water familiarisation as early as possible. • Self-Awareness It is an important “Life Skill”. It was Esther • Self-Control Williams who stated at the 93 Babies Aquatic • Persistence Conference that swimming is the only activity a • Empathy human being can do from the “Cradle to the Grave”. • Motivation In our country, knowing how to swim is vital – • Enthusiasm from a safety point of view. In the last few years in “Emotional Intelligence” is not fixed at birth but Australia we had an astronomical amount of can be nurtured and enhanced and this happens drownings … many in the 1-5 year age group. It is primarily during childhood. Children develop these important that children not only learn young but also emotional and social skills by observing and learn to master this skill to an adequate level. Most of absorbing the values of their parents, teachers and the drownings consisted of victims who had a little knowledge of swimming. The old and worn adage …

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“A Little Learning can be a Dangerous Thing” … that he can do many things can make a big difference certainly held true here. to his feeling of self-worth. This is particularly so in Parents, due to their well-founded fear of an aquatic program with the opportunity of childhood drownings, used to be primarily focused exploration and acquiring coping skills on many on the water safety benefit of early aquatic programs. levels. However, with education and constant media Finally, there is our experienced 4½-5½ year old information, we have been able to convince parents group. I will let their accomplishments speak for that swimming could provide so many other benefits themselves. They are thoroughly comfortable in the for their child, particularly when they start very water. They are coordinated, have good flexibility young – preferably at three months of age. and possess good breath control. The swimming I will now show you various activities involving styles still leave a lot to be desired but I reiterate this children from 2½-5½ year olds, some who have has not been our priority. To have our charges enjoy participated since early infancy and others who the water from many different aspects and to be able started much later. First, we will see a class of 3- to move freely and safely is our primary intend. year-olds who have had only a few lessons. Quite I will now conclude and hope you will remember often new beginners at 3 years still have problems the key points I tried to convey to you. They are… with meeting new people. In these cases we • It is possible for well-trained instructors to make a encourage a caregiver to be in the water with them. difference to a child’s life in the early formative Before long they learn to accept the instructor as a years by providing stimulating and effective “significant other” in their lives and are happy to just teaching, so children can move more easily to the be in the class with their peers. next stage of development. You will notice that the children are in a vertical • To create an environment which is conducive to position in the water. All human beings need to adopt close interaction between parent and child and, in “terrestrial” patterns in water initially and once addition, instil joy in a child’s life by giving him a infants become ambulatory this means they need to lifelong love of the water. attain vertical balance to begin with, if water • To overcome the effect of parental “negative familiarisation is to be achieved without trauma. programming” and use the aquatic environment as The second group I will show you are children a medium for children to acquire coping and ranging from 2½-3 years old who have had problem-solving skills and thus restore their experience since babies. They have a great deal of feeling of self-worth. autonomy in the water – however, are still References: accompanied by a parent to join in with the activities. • Prof. L. Diem, “Langsschnittuntersuchung uber die These children are not exceptional in any way. Wirkung fruhzeitiger motorischer Stimulation auf die They demonstrate skills which are the norm for Gesamtententwicklung des Kindes im” 4-6 Lebensjah children of this age who have commenced aquatics 1980. early in life. There is no question of teaching • Prof. L. Diem, “Gesunde Kinder” 1985. • A.L. Baldwin, “Theories of Child Development” 1967. advanced swimming skills. Our aim is to make the • Bryant J. Cratty, “Perceptual and Motor Development in children comfortable in the water in a wide variety of Infants and Children”, 1970. movements. • Margaret Donaldson, “Children’s Minds”, 1978. A contrast to the previous experienced pupils is a • Rudolph Dreikurs, “Happy Children”, 1964. beginner group of 4-5 year olds. We can experience • Margaret Mead, “Growing Up in New Guinea”, 1963. numerous problems with this age group. An • E.H. Erikson, “Childhood and Society”, 1950. instructor needs to take a holistic approach with each • Stephen Biddulph, “The Secret of Happy Children”, 1984. child and assess “Emotional” as well as “Aquatic • Angela Rossmanith, “When Will the Children Play”, Readiness”. The problems the instructor needs to deal 1997. • Stephen Langendorfer and Lawrence D. Bruya, “Aquatic with are varied. From the reluctant starter, who is Readiness”, 1995. anxious about getting into the water, to the child who • Diny Van Dyk, “Aquatics for the Very Young”, 1987. is suffering from “negative programming” from his • Prof. M. Miyashita, Presentations 90, 93 & 95 parents, who will constantly tell us … “I cannot do International Infant Aquatic Conferences. that – I cannot – I cannot”. • Diny Van Dyk, Presentation UCLA 1993, “Infant & Pre- Also, there are many children at this age group School Aquatics – A Play & Developmental Approach”. who present with delayed motor development – the • Diny Van Dyk, Presentation Melbourne 1995, “Autonomy reasons for which we discussed earlier. Particularly in Water within Safe Parameters”. with the children who have low self-esteem, success for a good instructor is sweet. To convince a child

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afraid of water. It would save many lives. Nearly 200 FEAR OF THE WATER & men drown in Finland every year. HOW TO OVERCOME IT “There are monsters under the water surface and they will grab you.” By Ilkka Keskinen When you talk with small kids, you may find that Department of Physical Education, Jyväskylä they have a very vivid imagination. When this is University, Jyväskylä, Finland combined with inadequate knowledge, they may end

up as strange ideas. There are underwater monsters or In the course of writing my Master’s Thesis on other aliens and fish that can bite – even in swimming in 1982, I noticed that after a 12-lesson swimming pools. One 5-year-old child said that the teaching period everyone did not learn to swim. reason why he does not open his eyes underwater is When I was investigating why, I noticed that the that he would go blind if he did. His friend’s older biggest reason (80%) was fear of water … 10% sister had told him this fact. lacked muscular endurance … 7% had an illness … The strangest thing is that it is also parents who and only 3% had motor learning problems. tell these weird lies to their own children. At least, in When I compared two groups – those who could Finland, this happens. Parents of course have a good put their face in the water at the beginning of the reason for this … they want to keep their precious teaching period and those who could not – the child far from the danger of water. It is easier to tell difference in learning was huge. Nearly all (95%) of lies than to go and teach their child to swim. the kids who were able to wet their face at the Adults too, can have misconceptions about water. beginning of the 12-hour teaching period, learned to Probably the most common misconception is the idea swim. Only 35% of those from the group who were that in water you sink. However, in water you float too afraid to put their face in the water learned. It is a rather than sink, which is why it is very hard to stay dramatic difference – but what does it tell us? If tells under the surface. that some kids have problems in being in water and WHAT IS THE CURE AGAINST SUCH that it has a negative effect on learning to swim. MISCONCEPTIONS? In this presentation I would like to examine some Truthful information is, of course, a good cure. of the reasons for the fear of water or the Before you can give it, it is advisable that you talk phenomenon, which is usually given this name. I with those who are afraid of water so that you can shall also offer some possible ways of overcoming acquire a good understanding of the kind of those so-called “fears”. information they need. Another good remedy against IT IS GOOD TO BE AFRAID OF THE WATER uncertainty is the use of goggles because, with … FEAR SAVES LIVES goggles, you can monitor the situation and find out If we were asked to jump from an aeroplane with the real truth. Do you see evil fish in the swimming a parachute, most of us would say “no”. We would pool? I don’t think so. What about sinking? Floating think of it very dangerous. Those who do it all the is perhaps the easiest thing to teach and certainly time would say that it is safer than walking on the cures any ideas about sinking. streets. You have to know an environment before it WATER IS UNPLEASANT feels safe. Of course, it is the same with water. The Every swimming teacher is eager to claim that best way to get to know water is a warm and shallow water and swimming are great fun. I think they are pool where you can safely play and test your skills lying. Water is an unpleasant element … all your with a trusted teacher or parent. senses tell you this. It is said that we have a self-preservation instinct, First of all, it feels cold and turns you blue. which is genetically programmed. You could say that Secondly, chlorine and salt irritate your eyes and, in it is a kind of guardian angel, which protects us from some cases, you are practically blind underwater, dangers. You could also suggest that the diving reflex especially if we usually wear glasses. The water gets in babies belongs to this same instinct. It prevents the into your ears and your hearing is disturbed. It also baby from breathing underwater. tastes bad and often it even smells bad and feels very Have you also noticed that many kinds can swim uncomfortable when it goes up your nose. Finally, in waist deep water but not in the deep end of the when it goes into your mouth and you breathe it, you pool? Technically, there are no differences. It is probably think that you are going to die. naturally a wise decision if you are not yet certain According to Huhtala’s Master’s Thesis (1999), about your skills. So being careful is a good thing. It half of the 12-year-old children investigated found it would be fair to say that Finnish men should be more disturbing to open their eyes underwater. A third found it disturbing when water splashed onto their

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face and another third found it disturbing when water to do too difficult a task and something unpleasant went into their ears. Similar results were also found has happened. in Pellinen’s (1992) and Virtanen’s (1998) Master’s I think that these kids are in trouble because they Theses. know that water is bad and therefore talking does not When I made my Master’s Thesis in 1982, I help. They do not believe you. This group is the thought that if a child does not want to put his face in hardest to teach to swim but this is also the most the water, he has a fear of water. Now I know better. grateful group if they learn to swim. One adult group They simply do not like the water … it is unpleasant of fearful swimmers even bought me a bottle of and it does not have anything to do with fear. whisky when I taught them to swim. They must The strangest thing in our system of teaching indeed have been very grateful. swimming is the starting point. At least in Finland HOW TO CURE THE FEAR OF WATER swimming teaching starts with a most unpleasant Basically, the formula is very easy. The learners exercise – putting the face in the water with the eyes have to learn that water is not dangerous and that it open. Usually teaching begins with an easy exercise can be a lot of fun. They also have to learn skills by and the hard ones come later. I would claim that we which they can conquer the water. do not have to do the hard and unpleasant exercised First of all, if means that the environment must be in order to learn to swim. pleasant. Warm water, a shallow pool and a teacher WHAT IS THE CURE AGAINST the learner can trust. Then the child should be UNPLEASANT EXPERIENCES IN WATER? allowed to use goggles or a mask and floating device This is very easy. Let us provide children with if he wants to. If these conditions are met, the real swimming goggles or a mask. Did you know that work can start. It is called desensitisation. It usually swimming pros also use these? After this, their eyes takes time – perhaps 10-20 lessons – or even more. are no longer irritated by chlorine or salt and they are Desensitisation in practice means starting with no longer blind because they can see underwater. easy and non-frightening exercises in which the child Are you afraid of the dark? Putting goggles on is can succeed. After the first exercises, we choose about the same as switching on the lights. The good tasks, which need a little bit more courage but still thing about a diving mask is that is also locks the keeping in mind that the child has to have a good nose so that water can no longer get up it. Look at chance of success. It is usually also a good idea to their happy faces when it feels good and they can have other kids around so that the fearful child can easily explore the underwater world. observe the enjoyment of the skilful ones and play But can you do this? Are you using the “natural with them and so fears will be washed away with method” where all artificial aids (masks, goggles, victories and happy moments. If we cannot offer floating aids, flippers) are forbidden? I know that these opportunities – we will not succeed. some teachers believe in this natural method – to If the child gets too old, let’s say over 13 years of learn swimming the hard way or not at all. age, we may be facing a new problem. Fear of the A very important thing would be warming the water will also turn to shame about that fear and it pool up to 27-30°C. You would also see the faces of usually means that the child will no longer participate small, skinny and blue kids looking happy. I think in swimming classes and we will have lost the battle. that this is only fair – or do you think that swimming Fortunately, some may come back 20 years later and is only for obese and tough kids? join a swimming school for adults and we will have a TRUE FEAR OF THE WATER second chance. Twenty years ago I really thought that all kids BATHING SUIT MAY FEEL TOO who act anxiously in water had a fear of water. I do REVEALING not think so anymore. My guess is that only 10-20% When 13-year-old children were asked if showing of anxious children really have a fear of the water. Of up wearing a bathing suit was disturbing … 10% course it depends on how you define fear. My answered “yes”. I do not know what to do about this, definition of fear is that it is a learned state of mind. Perhaps a discussion would help or taking girls and Something traumatic has once happened to them in boys to swimming pool separately. In any case, we water and they usually remember it. Often they have to be aware of this problem. would say that they have drowned or nearly drowned. Conclusion They have fallen into a swimming pool or from a Teaching swimming is not always easy. boat or a pier. Someone has pushed them underwater Sometimes it may almost seem impossible. or some other accident has happened. The worst Fortunately, experienced swimming teachers have reason is when a swimming teacher has forced a child found good and also easy cures for most of

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swimming-related “fears” … so let’s not be afraid … all … don’t neglect the most valuable resource … we can help them. THE TEACHERS! Our Swim School has designed five alternative programs for differing reasons. There are two forms DEVELOPING of Aquatic Adventures … one for the intermediate ALTERNATIVE PROGRAMS swimmers and one for advanced swimmers. This By Lari McDonald program caters to those participants who ‘just don’t Swim School Coordinator, South Lake Leisure do swimming lessons in winter’. Centre, City of Cockburn, Western Australia Dancing Dolphins caters for infants who had been in our program since they were four months old Why have alternative programs in your Swim and grown a little weary of the ‘standard’ infant School? After all, aren’t we in the business of aquatic type program. teaching people to swim? You can’t alter Learn-to- Dolphin Adventures is specifically for 3-5 year Swim too much can you? After all, the teaching of old kids who can glide beautifully on their fronts and strokes is pretty much standard and unless you’re backs, surface dive well, etc., but who just haven’t inventing a new stroke. If you truly believe that, then yet got the physical strength to start bringing those I hope that I can challenge your line of thinking. arms out of the water to commence Freestyle We have been developing alternative programs as stroking. we have seen the need each time for the last five The latest one – Aquatic Action Stations – is very years. The reasons are many and varied but include… unique in that it was written to cater to our advanced • Kids are bored … but parent driven. swimmers who need to spend the current term • Kids not yet physically developed enough to go without any lapping lanes and only a leisure pool. on to the next stage. Parents need to see alternatives as important, useful • Kids motivated … but too young to cope with and value for money. Children who drop out for a advanced lifesaving. term or two always ‘regress’ and go backwards a • Kids motivated … but not interested in squad swimming. little bit. By offering alternatives, their interest can be • Kids have reached a learning plateau. maintained in aquatic education. The above will sound familiar to many other DANCING DOLPHINS Swim Schools. The groundwork for Dancing Dolphins was To design and make up alternative programs is created in early 1996 after advancing the parent/child very demanding. Our Swim School has developed program to the extent that teaching strokes was the five alternative programs over the last five years and next stage. These toddlers range in age anywhere each one has required a whole lot of different from 18 months to 2½ years. Some would be able to strategies to the last one and it’s a start from scratch but most wouldn’t have the concentration span nor each time. the comprehension to learn formalised strokes. They The experience has been that it takes about eight are still more interested in enjoying themselves – hours planning for each half hour session. So, a 10- having fun – singing songs – and playing with their week program equates to around 80 hours of friends. theoretical planning! That doesn’t take into Dr Lawrence Bruya spoke at the International consideration the hours and hours of “think” time – Conference in Melbourne in 1995 on Creating the nor the time you spend as practice sessions with Right Environment, where he used large equipment either pilot groups, in-servicing your staff or as a playground in the water instead of the park. This educating your parents to what you are doing. was the starting block for Dancing Dolphins. So how do you come up with the ideas for A team of two started ‘nutting’ out some of these alternatives? Much comes through imagination – but ideas and how to get some playground equipment in planning can be “kick started” with some great the water. It had to be easy to get in and out – be resources that are already out there. lightweight – rustproof – durable – safe and stable in Peter Meaney’s Wet Games is highly water. recommended. There are other books of games for Pieces constructed of poly pipe were trialled, kids that can be adapted to the water environment. which worked reasonably well. We investigated Little Investigate other ‘dry’ programs offered to children Tikes and similar types of equipment made for and, with some lateral thinking and lots of backyards, etc., which is readily available through imagination, programs can be developed to suit your toy stores, and then visited some ‘dry programs’ such environment and specific needs. Most important of as Kindy Gym and Gymbaroo and worked with a

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local primary school using the Perceptual Motor Option 2: Having around 85 stations to choose Program. from, each station is listed separately and the teacher Armed with the information, a program was takes the stations for the lesson out to the pool. This devised that fitted the age, the kids’ ability and was does mean, however, that the teacher has a number of stimulating enough to maintain their interest and that sheets as opposed to one at the pool. This option of their parents. It was then trialled on some pilot requires a lot more preparation and planning on the groups. part of the teacher. The teacher needs to choose Much of the program centres around circuits-type which activities they want to use and work out an activities – i.e. incorporating more than one skill or order to do them in and then work out which is the idea in each activity. It also provides some thinking 20% changes they will make each week. This allows for parents so it’s not just a straight out instruction a lot of flexibility to suit the group. type of class. After a few warm-up activities, AQUATIC ACTION STATIONS program activities may include… This program came out of a unique situation in • Throw the ball into the hoop … swim under hoop which we found ourselves for the current term. The … collect ball and throw to parent … reverse this Swim School operates out of a very large indoor with the parent doing the activity. facility with a 6-lane 25-metre pool that connects • Go through castle door … down the slide … with a massive leisure pool, providing us with lots of crocodile around the mushroom … swim through teaching areas and space. the purple hole … down the slide … x3. This was closed for this term to upgrade the • Go through the purple hole … down the slide … filtration system, which resulted in an empty pool through the door … down the slide … over the while the works were carried out. I remembered noodle (held by teacher) … through the hoop visiting a pool in Melbourne that was undergoing a (held by teacher) … x3. similar situation. A marquee had been erected and • Go through the purple hole … down the slide … activities continued as usual. They had a distinct through the hoop … climb out of the pool … walk advantage of having a square toddler’s pool and a 6- around to the blue slide … down the slide. lane 25-metre pool. • Using the mats … somersaults (two somersaults, Our Centre has an outdoor adventure pool that is a second one into the pool) … Roly Poly (horizontal ‘main pool’ which is 20 metres long, 5 metres wide body rolling into the water) … Wobble Board with no lane markings. It is designed purely for (running down the mats and jumping in). leisure. A winding river flows around and connects to • Round and round the Merry Go Round … kids on a waterfall pool, then to a vortex pool and back to the mat … parents pulling hand over hand as kids go main pool. The area also contains a circular water round … second time teacher of parent on mat … slide pool, which is a circular pool. kids pulling hand over hand. The program drew on our experience from our previous winter program, Aquatic Adventures, based • Monkey Ropes … pulling across pool on front mainly on Peter Meaney’s book Wet Games and was and back (emphasis on Freestyle and Backstroke designed to use the features of the pool. Keeping in arm pull) … can add hand over hand sideways mind that the small pool areas would primarily be along the ropes. used for beginner classes, leaving the advanced • Balance Beam … start by walking expansion joint swimmers a bit of the ‘main pool’ and the ‘river’. then progress to beam. Three teachers and myself worked on the Also include usual activities to link with normal program. The teachers were chosen for their specific parent/child program such as collecting sinky toys, skills. One who is just very experienced, one who coloured balls, riding noodles, blowing bubble makes fun out of the dullest activity, and one who activities, etc. Work on changing no more than 20% thinks laterally. The team put together eight of the of the lesson from one week to the next. A few nine stations and the last one was put together by the options have been tried with two types that seem to staff as a whole at a staff in-service meeting. work best. It was absolutely essential that the entire staff was Option 1: Plans with the activities pre-set for the motivated and enthusiastic about the project and the term. At lesson time, the teacher takes the Activity best way to do that was to involve them. At the end Sheet, the equipment needed and conducts the lesson. of the staff in-service, these guys were ready to rock This takes a lot of administration time to set up prior and roll. Their motivation oozed out to the parents to the commencement of the series and teachers have and their students. So, what sort of things did the found it to be very useful if it is their first time program include? teaching the Dancing Dolphins program.

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• Escape from Alcatraz – from Wet Games by Peter Meaney. • Playing with Balls – a few general ball-type team WSCA NEWSLETTER games – an individual ball game and a catch-me- WORLD SWIMMING COACHES ASSOCIATION if-you-can ball game. • Raft Building • Double Up – a whole session of swimming in pairs – all directly from Wet Games by Peter Meaney – 2x2, hoop towing and ‘find your mate’. • Survival – need to escape through debris (foam chunks) fully clothed – swim fast to escape – swim slow to recover and conserve energy – tangle with the seaweed – put on pfd’s – and 1st Floor, 461 Olive Street, Albury NSW 2640 because no one has yet come to rescue you … you Phone: (02) 6041 6077 – Fax: (02) 6041 4282 now need to survive through the night. E-mail: [email protected] • Resuscitation

A wet in-service was conducted prior to the (The following articles appeared in American Swimming commencement of term to ensure that everything was Magazine Vol.2001 Issue 3) workable and to check for any safety issues that may arise. Doping in Sports Symposium How to promote your alternative programs? Hormonal Doping and Androgenization of • Inspire your Teachers Athletes: A Secret Program of the German • Flyers Democratic Republic Government • Badges Part 2 • Selection Letters Werner W. Franke – Division of Cell Biology/0110, • Media German Cancer Research Centre, 1m Neuenheimer Feld • Talking to Parents 280, D-69120 Heidelberg, Germany. Developing alternative programs takes a lot of Brigitte Berendonk – Holderlin High School, Heidelberg, work. The results suggest that the effort is well worth Germany. Testosterone Games: The Scientists’ it when the alternative could be losing valuable Contribution to Cheating customers – temporarily or permanently. Testosterone esters played, and still play, a significant role in Olympic sports. Before 1974, such drugs were primarily used as merely another group of anabolic-androgenic steroid preparations. However, after the introduction of in-competition controls, albeit infrequent, in the mid-1970s, testosterone esters suddenly gained special importance as undetectable alternatives to be used for “steroid bridging” (also known as ‘bridging therapy’) in the last weeks before competitions. Consequently, after ceasing administration of the readily detectable synthetic steroids, athletes of both sexes were routinely injected with testosterone esters of various fatty acid chain lengths. This pre-competition program of repeated intramuscular injections of testosterone esters had by then become a common 2002 CONVENTION procedure in several countries. This is also evident st th from the analysis by the West German, IOC- approved Doping Control Laboratory in Cologne of 1 to 5 MAY the unused aliquots of urine samples (“B samples”) taken during the 1980 Olympic Games in Moscow: See you there! Even at the games, 7.1% of all female urine samples were still positive for testosterone doping, as revealed by a testosterone:epitestosterone (T:E) ratio .6,

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including samples from athletes in events such as In subsequent meetings, as well as in letters, other Fencing, in which androgenic doping is uncommon. scientists were consulted. Among the alternative Only since 1982, when doping tests for testosterone methods was the use of drugs known to increase the were introduced by the Medical Commission of the endogenous synthesis of testosterone. Dozens of IOC for the 1984 Olympic Games (in fact, it had research projects, all financed under the central been announced by the International Athletics program, State Plan Theme 14.25, emerged from Association earlier) have T:E values .6 become rare these expert interactions, all with only two objectives findings. … to improve athletic performance pharmaceutically In the GDR sports system, however, this and to achieve this aim without detection by “bridging” by testosterone injections was used international doping controls. through the late 1980s, as has been documented for Already in 1982 … i.e. before the doping control hundreds of male and female GDR athletes. Figure 4, test for testosterone administration was introduced … for example, shows the pattern of testosterone the doping scientists of the GDR had a solution. In a bridging in 1981-1984 for athletes in several events. study on 241 male and female athletes, Clausnitzer et Moreover, several male and female athletes used al showed that short fatty acid esters are preferable testosterone ester injections throughout the season, in and that three days after injection of 25mg of addition to their Oral-Turinabol and mestanolone testosterone propionate the T:E ratio would again be tablets. Consequently, virilising side effects in female .6 … i.e. not classifiable as resulting from doping. GDR athletes were frequent and pronounced. They also determined that treatments with hCG and Hoppner reported the following to the Stasi on clomiphene did not change the T:E ratio. These and August 30, 1979 … “Now as ever before testosterone other experimental findings were considered in all is injected in irresponsible amounts, and this even at further doping and pre-competition bridging competitions where it does not matter so much that programs of the GDR. The general procedure was spectacular records are achieved.” When it became that in the last weeks leading up to a drug-controlled clear in 1981 and 1982 that the IOC would introduce competition only testosterone propionate should be doping tests for exogenous testosterone, Hoppner, injected and that the last injection should be given who was a member of the respective international four or five days before the competition. More commissions, reported this threat to GDR success in detailed clearance profiles were subsequently international sports to the governmental and sports defined, so that one could predict for the individual authorities. A symposium to face this problem was athlete by how many hours after injection would the held in Leipzig on June 24, 1981, which included six T:E ratio in her or his urine again be <6. professors and a senior researcher and physician. The To ensure the success of the deception, T:E ratios protocol and copies of some lectures of this and other were also routinely assessed at the ZDKL laboratory similar meetings have been saved and published in shortly before the athletes were to depart to major total elsewhere. international events (Ausreisekontrollen). The At the 1981 meeting, the following was proposed predictive safety of the T:E return-to-normal-range and agreed to… curves was so accurate that athletes could risk 1. To determine alternatives to the exogenous loading with testosterone up to the last possible day. application of testosterone. A departure control series (not shown) completed 2. To replace testosterone by its precursor, before the 1989 European Swimming Championships androstenedione, various forms of in Bonn showed that urinary test results for four dihydrotestosterone, dihydroan-drostenedione, or female swimming superstars (together representing dehydroepiandrosterone (DHEA). 10 Olympic gold medals), were in the doping range 3. To administer testosterone as well as … i.e. T:E ratios between 8.8 and 17. Officials, dihydrotestosterone by nasal spray, especially in however, were confident that the women’s values those events in which the psychotropic effects of would be well, <6 by the time of competition two or testosterone, such as increased aggressiveness, three days later. are considered important, as well as to evade the GDR sports medicine had an additional strategy to doping tests. circumvent the doping test. Since 1983, VEB In the ensuing years nasal spray preparations Jenapharm had produced preparations of containing testosterone or androstenedione were epitestosterone propionate, a biologically inactive indeed developed in collaboration with VEB compound that had no commercial value but was Jenapharm, tested, and used in top athletes – some of prepared exclusively for the governmental doping whom did not like this mode of application. system. As Riedel reported in 1983, the sports physicians of the GDR had determined the dosage of

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epitestosterone necessary to be injected, that, usually, one of the members of the international simultaneously or sequentially, “to bring the T:E doping control committee was able to clear away the ratio back into the normal range.” The injection of sample. For example, the Stasi reports from Hoppner, epitestosterone, alone or together with testosterone, who served many years on control committees, was then frequently incorporated into the program – describe when and how he covered up certain drug- but only for the top athletes in international positive cases and arranged falsely negative findings, competitions. Because this protocol made it possible often after consultation with a ZK member; if worst for female athletes to receive high testosterone came to worst, he acted directly by carrying out a dosages, Hoppner reported, for the first time, his urine exchange. For example, in his Stasi report of medical concerns to the Stasi on March 23, 1984 March 23, 1984, he reported that, at an international (“Technik,” Vol.III, p.334), immediately after the weightlifting competition in which supposedly still successful Olympic Winter Games in Sarajevo, drug-positive GDR athletes participated, he would be where a female athlete excelled. personally responsible for the transport of the urine (This athlete) was among the selected top athletes samples and then “when underway break the seals who were prepared for their competitions at the and exchange the urine samples of the GDR Olympic Winter Games with considerable amounts weightlifters for clean urines.” Shortly thereafter, on of testosterone and simultaneous counter injections of April 6, he reported on the fate of the doping control epitestosterone. Similar supporting measures were samples of several GDR athletes successful at that also performed (for her) at the subsequent World competition: “Their urine samples were exchanged championships. With this in mind one has to by the IMB ... resulting in negative analytical conclude that (her) extraordinarily positive results ... findings.” will be unique and not reproducible, also not in her The numerous secret reports and protocols own best interest, as already now her facial features document that, at least after 1978, doping controls have virilised and her voice has changed. were circumvented by the GDR. After the Slupianek Nevertheless, this most-virilising procedure of case in 1977, none of the numerous athletes loaded steroid doping with T:E injections was generally used with anabolic steroids was ever found positive in any in girls and women since 1983-84 and is particularly of the numerous international doping control mentioned in the reports for swimmers and rowers. analytical laboratories in any on-competition and out- However, the titration of the T:E value by of-competition test. In other words, the doping injections of propionate esters of both testosterone controls were useless. and epitestosterone was such a convenient method to Damages & Side Effects … but the Games must beat the doping controls that more and more athletes go on were anxious to use it, including many not among the First-hand medical information on the negative selected elite of cadre A athletes. Consequently, an effects of the doping drugs used in GDR sports, illegal black market for epitestosterone formed in the particularly androgenic steroids, is found in the secret GDR, and Clausnitzer began to observe increased doctoral theses, in some of the scientific reports, and absolute amounts of epitestosterone in urine samples most directly and frankly, in the Stasi reports of some of athletes. On October 19, 1983, he reported this sports physicians. Many of the sports physicians of finding to Hacker at the FKS, and the investigators of the GDR broke patient confidentiality and the FKS and the Stasi reportedly found a “source” of professional secrecy in their reports to the security the black market epitestosterone at the producer, agents. Moreover, in recent years, several courageous VEB Jenapharm (Stasi report, code name “Hans former athletes have publicly described the damages Georgi”). resulting from these drugs, and some have sued the In summary, the physicians responsible for the responsible persons. The general prosecutor of a doping system had a choice of methods for avoiding special task force “for governmental and unification detection while administering large amounts of criminality” (ZERV) in Berlin is currently testosterone esters. The top coaches were then investigating the cases of 50 victims of the instructed and thus were, and still are, adept at these administration of these drugs without medical procedures. requirement or justification and usually also without Finally, however, even when an athlete of the informed consent. GDR, or another socialist country, was tested at a Most of the side effects and damages known from risky moment … i.e. when her or his urine was the medical literature to occur with various expected to still contain metabolites of synthetic frequencies upon administration of androgenic steroids or an above-normal T:E ratio … there was no steroids or of drugs stimulating testosterone synthesis reason to panic. From the written records, it appears have also been observed in GDR athletes, and

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nowhere have the GDR doctors described a novel which were identified in a West German laboratory damaging side effect not mentioned in the Western as Oral-Turinabol. Although her report, and a few literature. As two examples we present, in Table 3, others, were widely publicized, the sports authorities tabular data from the thesis of Riedel, which of the world, including the IOC, remained silent, a summarizes the negative effects and disorders reaction that pleased the GDR officials. resulting from the administration of androgenic The classified records of GDR sports medicine steroids to 191 male and 174 female athletes (mostly contain numerous cases of virilisation, in the jumping events) and a list of damaging side gynaecological disorders, and other problems. effects reported by “unofficial collaborators” and by Courageously, some of these women who have some former athletes and victims. finished their careers, such as the swimmers Rica From the records of GDR doping it is also Reinisch, three-time gold medal winner in the 1980 apparent that even “mild” side effects can affect the Olympic Games, Christiane Knacke, once world life of a young athlete. Hirsutism and so-called record holder and winner of an Olympic bronze “steroid acne”, notably on the body trunk, can be medal in 1980, and Karen Konig, 1985 world record serious problems, physically and psychologically, for holder in the 4x100m Freestyle Relay, have presented young women, particularly because the effects may their drug history on German and international be irreversible. Take the case of a teenage world television. record holder who developed a minor gastrointestinal Hoppner was especially concerned that some of infection and was seen by the team physician, the women experiencing deepening of their voice Hoppner. When she undressed, he recognised the would sue the GDR sports authorities for damages. bizarre side effects of Oral-Turinabol. In his He repeatedly mentioned to the Stasi the case of a comprehensive Stasi report on the Games, he double gold medal winner who, because of her now- described his shock when he saw her (“Technik’ deepened voice, could not work in her profession as Vol.II, pp.193-213). an interpreter. Androgen-induced amenorrhea and The legs including the inner parts of the thighs are more severe changes such as ovarian cyst formation strongly hirsute and the pubic hair extends already to with recurrent inflammation were also frequent. the navel. She is forced to shave. I then talked to her The doping physicians of the GDR systematically several times because according to the approved recorded the damaging effects of the administration program she should have been given anabolics only of androgens to female athletes. In 1977 Hoppner since last year. It became clear, however, that she had summarised these problems in a report to the Stasi been given these supporting means by her coach (“Technik” Vol.II pp.143-5). since she was 15 years old. Initially this was In numerous women the prevailing administration explained to her as vitamin tablets. When she, of anabolic hormones has resulted in irreversible however, noticed the changes in her body she damages, in particular in the swimming events, for recognised that it was anabolic steroids. Because of example signs of virilisation such as an increased the circumstances she had already decided to stop growth of bodily hair (hirsutism), voice changes and participating in high performance sports. disturbances in libido. The effect on the sexual drive Hoppner then also learned that the sports club and was relatively strong in some women. This resulted the special school for sports talents (KJS) had already in special problems, particularly in training camps informed the athlete that she would lose all support where the “official” male partners of these women and be expelled from the school if she did not were not present. continue her sprint career – a not unusual threat. He The increase of libido was so severe and then took compassion, talked to an official of the unbearable for some women that they requested GDR Sports Association, and arranged, as an cessation of the hormone treatment and release from exception, that she could both stop her androgenic participation in elite sports. In November 1990 sprint career and graduate from school. Androgenic Hoppner publicly admitted this in the German weekly treatment of other girls, however, continued. One magazine Stern, when he described a case of a young year later, one of them noticed the same and other woman “who had noticed as a side effect that she was virilising side effects, including a deepened voice, but sexually over-stimulated by these pills” and was was not allowed to stop the androgenic medication. finally allowed to stop medication. She consequently decided to defect from the GDR to When pregnancies occurred in women taking the the West under dangerous circumstances. She was androgenic hormones, the teratogenic risk of the drug the first to report the truth about the systematic and was as much a problem as the loss of a top athlete forceful androgenization of young athletes in GDR from international competitions. In 1977 Hoppner sports and to bring, as evidence, her “vitamin pills,” (“Technik,” Vol.II. pp.143-5) informed the Stasi …

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“As the administration of anabolic hormones in early The athlete survived and was released after almost pregnancy could result in malformations of the a year of hospitalisation in a “closed hospital” behind foetus, the simultaneous use of contraceptive drugs a fence. He was forced to remain silent and only after has been recommended. In cases of a pregnancy the political changes, 17 years later in 1994, did he despite contraception an abortion was ordered in each dare to talk for the first time about his case. case” (“…wurde in jedem Fall eine Schwanger- A particularly bizarre and relatively frequent schaftsunterbrechung angeordnet”). damaging side effect of androgenic steroids or However, simultaneous intake of a 17-alkylated withdrawal there from was the development of breast androgenic steroid such as Oral-Turinabol or enlargement (gynecomastia) in men, often even with mestanolone with contraceptive steroid preparations enlarged nipples. In 12 weightlifters, this abnormal increased the risk of liver dysfunctions and damages. tissue growth was so massive and apparent that the Hoppner on December 17, 1984, reported in another tissue was removed by surgery, mostly performed at Stasi report … 10 elite athletes were referred for the cancer hospital in Berlin-Buch. One of these hospitalisation and admitted for extensive diagnostic former athletes, Roland Schmidt, who had been given tests. The test results indicated that because of the Oral-Turinabol when he was a minor and without increasing alcohol consumption by certain top information about such risks, has recently brought his athletes in combination with the intake of anabolic case before the German courts. steroids, liver damages had appeared, including The Stasi files also contain a number of reports on considerable increases in the size of the organ damages to minors, from cases of growth arrest and (hepatomegaly). In female athletes these damaging long-term amenorrhea in 15-year-old girls effects are additionally promoted by contraceptive participating in canoeing and kayaking, to severe pills. In two of the athletes tested, liver damages were acne in several boys and girls. In 1991 one of the diagnosed in such an advanced stage that one could young kayakers, a relative of one of us (B.B.), not take the responsibility to let them continue with described on television how she was hormone-doped high performance sport. as a 16-year-old girl and was forced to stop Hoppner also named two world-class athletes, a participating in elite sports because of severe weight lifter and a hammer thrower. In August 1992, gynaecological disorders. GDR hammer thrower Detlef Gerstenberg (personal Pharmacological Manipulation in GDR Sports – best in 1984: 80.50m, finalist in the 1980 Olympic Paradigm and Legacy Games and in the 1982 European Championships), Although the documents of the secret doping age 35, was hospitalised because of extensive liver system in the GDR have been published in great and obstructive bile duct damage; he died in 1993 detail since 1991 and although the doping documents from postoperative complications. In front of have been accepted as evidence in several court Gerstenberg’s grave, another GDR top hammer cases, the international sports officials and politicians thrower admitted publicly that he also had been have reacted essentially with silence. In track-and- suffering for some time from “liver problems.” field events alone, the use of androgenic hormones The problem of life-threatening liver damage was has been documented for some 230 athletes, noted by Hoppner in April 1977 when he reported the including numerous medal winners and record case of a shot-putter to the Stasi … last week the holders. Similarly impressive numbers of doping athlete was admitted as an emergency case to the protocols have been published for athletes in other hospital Erlabrunn because of an indication of events, from weightlifting to swimming. However, all hepatitis. The physicians at the hospital where he the numerous drug-based records are still recognised, then was already in a hepatic coma concluded that the and no medals have been stripped. liver damage resulted from the intake of anabolic This passive response of sports and governmental steroids. [He] had confirmed that he had been taking officials to these revelations also pertains to their anabolics since January and he reported the exact relationships with the coaches, physicians, and dosage. His wife, who works as a pharmacist, functionaries known to be involved in hormonal informed the district pharmacy officer, who classified doping, including the treatment of minors and the the administration of anabolic steroids a crime. This androgenization of young girls. Many of them are case was brought as very important news to the still – or again – working in the same or similar attention of (a leading member of the ZK). functions in Germany or elsewhere, and the Meanwhile all medical records with the diagnostic researchers who laid the basis for the development tests were confiscated and (the athlete) was admitted and application of the illegal UM have not been to the neuropsychological hospital. penalised. Eight descriptions of the post-1990 careers

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of several proven dopers and doping researchers of which personal ego, money, and again nationalism the former GDR have been presented elsewhere. are incentives for doping athletes and hormonal The legacy of the GDR doping system is the manipulations of minors. This is shown by the know-how and recognition of what can be achieved numerous cases of positive test results in the Western by UM and the application of scientific methods to world and in international sport – where only the avoid detection by controls. This knowledge has extent and the pattern of organisation differ spread to other countries, as indicated by recent essentially from the government-supported system so findings. For example, the popular GDR steroid efficiently organised in the GDR. mestanolone was detected in 1993 at the World Doping in “capitalistic” countries in general is Athletic Championships in the urine of a medal organised in small clandestine and conspiratory winner from the US … he was banned and stripped circles, usually around a specific coach or sports of his medal. A former GDR long jumper now living doctor who also serves as a “guru” providing the in the US was found positive in spring 1995 for justifying philosophy. The government does not play doping with Oral-Turinabol and was banned. a direct role in these treatments, which in most Interestingly, a coach was implicated in two doping countries represent violations of drug laws. In some control affairs when his athletes tested positive for countries, however, a supportive role of the clenbuterol; he confessed publicly that he had government cannot be overlooked. In West Germany, obtained the nearly 500 tablets on the black market. the modes of distribution and administration of While the athletes were banned, the coach was not doping drugs became most obvious when they were penalised, as German drug laws do not allow investigated by prosecutors in legal proceedings, who prosecution for the distribution of prescription drugs uncovered a bizarre scenario of drug connections. without receipt of money. The following examples illustrate some of the In spring 1996, a Japanese champion was found contemporary German scenario of elite sports… positive for methyltestosterone and banned, a rare 1. The 1984 Olympic weightlifting champion, finding in Japan. The press then reported that he was Karl-Heinz Radschinsky, was found guilty of training in a gym run by a former GDR coach. large-scale trafficking of prescription drugs, Furthermore, the repeated administrations of low- notably, 220,000 tablets of anabolic steroids, dose testosterone esters as originally proposed and and sentenced to prison with probation. applied by the SMD of the GDR, has been expanded 2. Jochen Spilker, lawyer and national coach for to include an oral preparation of the undecanoate the 200m and 400m woman sprints was ester (Andriol), as apparent from the positive case of convicted in 1994 for use of Anavar a German athlete who in 1993 admitted to using the (oxandrolone) for his athletes. This conviction, drug and was banned for two years. however, did not inhibit his career in the The system of pharmacological support for German sports system: He was later elected as performance enhancement in the GDR may have a law officer to the Board of Directors of the been unique in certain aspects, such as the direct and State Sport Association of Thuringia. all-pervasive governmental organisation and control, 3. In the same year, a court found that the particularly in the selection of talented children, the national coach for the discus throw, Karlheinz concentration of young talent in special schools Steinmetz, not only was involved in steroid (KJS), and their treatment with androgenic hormones doping but, in a doping control, had also without informed consent. But it is also fair to say submitted his clean urine under the name of that the GDR doping was in essence a paradigm and one of his throwers who was taking steroids. just an extreme variant of the underlying wish to Steinmetz was sentenced for perjury. manipulate other human individuals, the younger the 4. The German shot-put champion, Kalman better, for the profit of a group, a community, a Konya, was sentenced to prison, with nation, or a political system. In the GDR the primary probation, for perjury concerning his motivation was apparently the state’s international consumption of anabolic steroids. Another prestige and the demonstration of the superiority of shot-putter was also convicted of perjury Socialism in medal counts at international athletic concerning steroid doping. events during the Cold War. This motivation since 5. A prosecutor reported that another national 1992 seems less pervasive but still may be dominant coach had distributed androgenic steroids by in certain countries successful in Olympic sports such mail to his doping clients, a charge that at the as China, as indicated by a relatively high number of time of investigation was held invalid under positive urine tests in recent athletes. But similarly the statutes of limitations. strong forces may exist in the Western world, in

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6. A number of incorrect prescriptions with the doctors, officials, and athletes in the GDR were lower signature of a sports medicine “guru” were than those in the West. Rather, analysis of numerous used for many years by athletes to buy cases and comments by politicians and sports androgenic steroids, including an athlete who officials in the Western world rather show that many died from a toxic multi-drug situation after of them would have liked to use the same drugs and developing painful steroid-induced muscle be similarly successful but just could not risk a cramps (see Table 3). scandal. In a historical analysis of the reunification of 7. In an academic report found at the University German sports medicine, John Hoberman concluded: of Heidelberg, the main body of the thesis (for “We must recognise that the prospect of effecting a master’s degree) was public, but a secret such hormonal manipulation of athletes has appendix describing the true “Materials and fascinated a significant number of West German Methods” of that study and documenting the scientists as much as it did their East German androgenic steroid doping of three shot-put colleagues, even if the former were constrained by athletes was stored as classified material in the political circumstances that precluded the large-scale professor’s office. experimentation with steroids that took place in East Similar diversified drug scenarios have been Germany.” In June 1992 Harm Beyer, a judge by reported from other countries, particularly in the US, profession and president of the German Swimming where the frequency of illegal users among high Association for 10 years, Secretary General of the school students is astonishingly high. There even European Swimming Association, and Member of the exist medical protocols proving the implementation Board of Directors of the World Swimming of specific drug programs, such as the famous diary Association, proposed the use of doping substances of the California physician Robert Kerr, which in swimming and, with respect to the GDR doping includes “many world class athletes, movie stars, system, said in a published interview (Junge Welt, politicians and other celebrities.” Kerr, who in the June 27, 1992), to Volker Kluge, sports writer and courtroom claimed to have prescribed androgenic former member of the GDR and German National steroids to 20 medal winners of the 1984 Olympic Olympic Committees … “My only reproach to the Games in Los Angeles, treated female sprinters not GDR is that they used all these possibilities but lied only with androgenic steroids but also with human to us as they claimed the opposite.” Obviously, the growth hormone and hCG (testimony of Diane use of the possibilities to dope and manipulate young Williams, 10.86s sprinter and bronze medal winner at talents is a barely hidden wish of some sports the 1983 World Championships). The crucial officials around the world, and nothing can stop these difference now is that the world is aware of the forces but enhanced laws and the refusal of parents protocols of the GDR doctors but does not know the and athletes. protocols of the sports doctors of the Western countries such as Kerr. Even the androgenization of young girls has been, and remains, a documented practice in the sport system of countries outside the GDR and the socialist system. Although doping tests of minors are relatively rare, the revelations that androgenic steroids had been administered to teenage athletes from several countries suggest that such treatments may take place without the knowledge of the subject. In fact, parents around the world should know what can happen to their talented daughters in schools and clubs and be critical and suspicious. That the treatment of young women with androgenic steroids is not merely a matter of history and also includes endurance events has also become clear from the results of testing before and at the 1996 Olympic Games in Atlanta and recent long- distance running championships. Figure 4 – Example (from hundreds of evaluations) showing typical Thus, the broad and efficient organisation of the administration patterns of orally taken synthetic anabolic- hormonal doping program in the GDR should not androgenic steroids (Oral-Turinabol, periods of application denoted lead to the conclusion that the ethical standards of the by rectangles) and injections of testosterone esters.

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Table 3 – Some of the documented damaging side effects observed in male and female GDR athletes during treatment with anabolic-androgenic steroids, notably Oral-Turinabol Damaging side effect % of athletes Dosage category affected Q Side effects observed in athletes of jumping events, heptathlon and decathlon (?) Muscle tightness 65 1, 4, 5 Body weight increase 23 1, 4, 5, 6 Muscle cramps 15 1, 3 Irregular menstruation, including amenorrhea 15 1, 6, 7 Acne and hirsutism 10 7, 8 Alteration of libido, sexual potency, fertility 8 1, 5, 7, 8 Oedema 2 1 Diarrhoeas, constipation 2 1, 6 Functional/structural liver damage 0-1 7, 8, 5 Other damaging side effects reports by “Unofficial Collaborators” in Stasi reports Deaths (2 bodybuilders, 1 hammer thrower) Gynecomastopathy, with surgical removal of breast tissue (12 documented operations) Severe liver damages, necessitating hospitalisation Excessive hirsutism Acne, folliculitis Amenorrhea Polycystic ovarian syndrome Deepening of voice Nymphomania Loss of libido (in males) Arrest of body growth (in adolescents) Q 1=>15mg/day: 2=<5mg/day: 3=short treatment intervals, <14 days: 4=long treatment intervals, >28 days: 5=coincident medication with contraceptive steroids: 6=first-time medication: 7=high dosage per year (>1000mg): 8=long treatment period (several years)

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of a 25-year series of studies done on people in FIRST, BREAK ALL THE RULES organisations who excelled at turning the talent of By George Block their people into performance. We would call them (Reproduced from Swimming Technique, the best coaches. It also pin-pointed measures to October-December 2001) separate the best departments in a company. We would call them clubs. George Block is past president of the American Swimming Coaches Association (1997-98). He recommends that you Buckingham compares performance development read “First, Break All the Rules” by Buckingham and to climbing a mountain. Coffman plus “Now, Discover Your Strengths” by When a swimmer is at Base Camp, the swimmer Buckingham and Clifton. wants to know what is expected of him and whether or not he has the equipment needed to do what is The following questions measure the core asked (Questions 1-2). When he climbs a little elements needed to attract, retain and develop higher, his perspective changes. talented swimmers… At Camp 1, the swimmer wants to know if she is any good at the sport. She wants to have an 1. Do I know what is expected of me at practice? opportunity to perform well every day in practice. Do I have the facility and equipment I need to She wants people to know that she is excelling. She is 2. train effectively? focused on her daily performance and other people’s In practice, do I have the opportunity to do perception of it. Questions 3-6 are characteristic of 3. what I do best every day? Camp 1. If these basic questions of self are not positively In the past week, have I received recognition 4. answered, all later efforts to build her into part of a or praise for training well? team will be undermined. You have to have the Does my coach seem to care about me as a 5. bricks before you can build the wall. person? Once the swimmers move out of Camp 1, they Is there a coach at practice who cares about 6. look around and ask if they really belong to your my development? team. As a coach, you can’t build them into a team At practice, do my questions and opinions until they have answered all of the Camp 2 questions 7. seem to count? (7-10) positively. All of your team building activities Do the goals of my team make my role seem and efforts will result in only superficial compliance 8. important? (or outright cynicism) if these questions have not been answered. Are my teammates committed to having 9. quality practices? Buckingham calls Camp 3 “the most advanced stage of the climb”. Here swimmers become 10. Do I have a “best friend” at practice? impatient, wanting all of their teammates to improve This season, has one of the coaches talked to 11. their performance and commit to the team. They want me about my progress? to make their team environment better, learn more In the past year, have I had opportunities to about the sport and reach their personal best. 12. practice to learn and improve? Questions 11 and 12 must be answered positively before the swimmers can develop real team spirit. These 12 questions are the simplest and most Anything else is just cheerleading. accurate way to measure the strength of a swimming It is quite possible for swimmers to answer team. These questions are the key to building the questions at Levels (Camps) 2 or 3 positively, while most powerful team possible and the first six answering the questions at lower levels negatively. questions are the most powerful and need to be dealt That puts an athlete in an extremely precarious with first. position. According to Buckingham, “On the surface, It can be tempting to deal with the less powerful everything seems fine – you like your teammates, questions first, but dealing with them in the wrong you are learning and growing, but deep down you are order can actually be harmful to your team! If disengaged”. Swimmers who fit this profile are prone nothing else, there is little point to attacking the less to burnout, club hopping and lower-than-expected powerful questions until you have dealt with the most performances. powerful ones. Coaches must spend significant time building the Marcus Buckingham and Curt Coffman are base with every athlete. “Base Camp and Camp 1 are researchers for the Gallup Organisation. Their book, the foundation. Spend time focusing on these needs. “First, Break All the Rules”, is a massive compilation (If you) meet these needs, (your swimmers) will have

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the strength for the long climb ahead. Ignore these Any team can be divided into three groups: needs and (they) are much more likely to disengage athletes who are engaged (loyal, productive), athletes psychologically”. who are not engaged (just showing up) and athletes Moving your athletes through Base Camp, Camp who are actively disengaged (discontent and sharing 1, Camp 2 and Camp 3 will get individual athletes to it). Buckingham’s estimate is that a typical group the Summit, but what do the 12 questions tell us would be 26% engaged, 55% not engaged and 19% about teams? Buckingham’s research on top actively disengaged. The coach’s job is to improve performing teams provided some very counter- the ratio of engaged to actively disengaged. This is intuitive answers. where his Q12 comes in. If we measure our teams Every head coach talks about and protects his every season (SC and LC), a vivid picture of all the team environment. We worry about it and groups within our team will emerge. constantly try to build it, but Buckingham found Step 2 – Play to Strengths (especially among large organisations) that there was Buckingham would tell us that we spend far too no such thing as team environment. His 12-question much time focusing on our swimmers weaknesses (Q12) scores between teams showed less variation and way too little time focusing on their strengths. He than the Q12 scores within each team! would tell us that the same thing is true for our staffs. Within each of the (more than 200) teams that he Forget their weaknesses (in spite of how much it analysed, Buckingham found some of the most drives us crazy). Build on their strengths! engaged groups and least engaged groups inside of The truth is that people really don’t change that each team. His obvious conclusion was that in spite much, so don’t waste too much time on it. Instead, of head coaches’ efforts, there was no real team build on their foundation of skills and talents. Focus environment or team culture. There were many on the outcome you want and figure out how to use environments inside of every team. their talents to get there. According to Buckingham, “The major challenge It’s almost too obvious to state, but nobody ever for (head coaches) will not be organisational won by capitalising on his or her weakness. People development. It will be psychology – getting one win by leveraging their strengths. They enjoy using more individual to be more productive, more focused their strengths. They can use them in many different and more fulfilled than he was yesterday”. The head ways than we initially think, and they can grow their coaches have to do this with their assistants. Then, strengths much more effectively than they can grow the assistants have to do it within every group in the their weaknesses. program. Buckingham proposed five steps for us to In spite of the obvious, most coaches spend huge take in order to redefine the head coaches’ leadership amounts of time trying to eliminate weaknesses (in role within the club. both staff and athletes) – rather unsuccessfully. Step 1 – Metrics Instead, spend the same amount of time focusing on This does not mean Long Course as opposed to building their strengths. Everyone will enjoy the Short Course. It means measurements … numbers. process much more, and the results will be huge! Buckingham pointed out that numbers are critical to Step 3 – Be Humble running any organisation. Swimming coaches are If you are the coach of a large, successful club, you notoriously bad at using numbers to manage. We do are not the most important person in the club. Most of an excellent job of using numbers to coach, but do the parents and athletes never experience swimming little or nothing to measure the performance of our for you. They experience swimming for one of your team other than the typical end-of-season standings. young, poorly paid, relatively inexperienced The two most common measurements used across assistants. all organisations are … “How is our average The single, most important determinant of a performance improving over time?” and “How do we swimmer’s longevity and progress in the sport is his stack up against our competitors?” Although Steve personal relationship with his coach. Without an Friederang, John Leonard and Tom Avischious have active relationship with a coach who knows you, urged coaches (unsuccessfully) to know the answers respects you, invests time in you, sets clear to these questions with missionary zeal, Buckingham expectations for you and believes in you, you are tells us that those answers won’t give us enough much less likely to stay with the team, stay in the information. sport or perform at your best. Team averages obscure the huge variations within Great head coaches focus on their assistants the individual teams, but it is those variations that same way they focus on their athletes. They respect provide the most information to head coaches. their individuality and uniqueness. They don’t look

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for conformity. They do everything possible to recognize it, develop it, pay it, make a title for it, amplify that uniqueness and get that coach to use her give it prestige ... turn it in to a legitimate career path. uniqueness to her advantage. Satisfaction among both coaches and athletes They help their coaches understand their depends on self-knowledge. The beauty of building strengths, build on their strengths and be confident our teams by building our people’s (both coaches that their strengths will enable them to be successful and athletes) strengths is that the end result can’t be as a coach. duplicated. It is both permanently unique and permanently new. Step 4 – Promote Your Heroes We go to clinics to see what the best coaches are doing and hear what the best swimmers are doing, Talkin’ about Boys but inside our own teams we have coaches who are By Phillip Whitten innovating and swimmers who are committed. (Editor’s Note – reproduced from Swimming World “Talent is a multiplier. The more energy and and Junior Swimmer, October 2001) attention you invest in it, the greater the yield will be,” That’s why the top coaches are constantly The American Swimming Coaches Association watching, observing, studying and highlighting great (ASCA) convention in New Orleans (September coaching and great swimming in their own clubs! 2001) was one of the most stimulating and productive We have some of the top coaches in the world in memory, with several brilliant and provocative working as assistants in our clubs today with the presentations by coaches from the US and abroad. world-class swimmers of tomorrow. Make them the Though it was never the subject of any of the models. Learn from them. Make them heroes at presentations per se, one topic kept intruding into the home. coaches’ discussions … boys ... more specifically – male swimmers. Step 5 – You Can’t Lead Defensively It seems that in our society’s (and our sport’s) Many head coaches are literally afraid to encourage, much-needed efforts to bring girls and young women develop or promote their assistants because they fear into the athletic mainstream, we have pretty much that every assistant wants their job! Surely, some do, forgotten about the other half of the human race – the but far more are very happy doing what they’re male half. This neglect already has had a significant doing. They would just like to be able to make a impact on our sport and it threatens in the long run to decent living doing it and get some recognition for a be devastating – unless we do something about it. job well done. Several years ago, at Swimming World, first The flip side of that coin is the belief that some brought attention to a disturbing, but unmistakable, levels of coaching are so easy that they don’t require trend … the percentage of boys in USA Swimming talent. Nor only is that clearly wrong, it is self- was – and is – declining at the rate of 1% per year. defeating to building a world-class team. How can we Every year! For over the last 10 years! Today, build a world-class team and expect our people to males make up only about 35% of USA Swimming’s conduct themselves as world-class in everything they athlete membership. do, if we don’t expect and require world-class Yes, in an increasing national population, the performance at every level of our organization? number of boys participating in our sport has Yet very often, the people who will determine remained relatively constant. But if you are not what habits a child develops for his entire life, who growing, you are dying! If you are becoming an ever- determine whether a child will develop a passion for decreasing proportion of a pool of young athletes … the sport, get the least respect. “Frontline talent has a you are dying! prestige problem”, writes Buckingham. Recently, we have highlighted problems at the top Unfortunately, in every industry (with the exceptions – the unconscionable efforts to kill men’s inter- of professional sport, entertainment, medicine and collegiate swimming. But the problems at the top are law), frontline excellence is rewarded by promoting intricately related to the problems at the bottom – and people out of the roles they do best. everywhere in between. Yes, it’s true that with fewer Great age group coaches become mediocre head college scholarship opportunities available to boys, coaches. Great teachers become mediocre school fewer boys will choose to devote the long, hard hours administrators. Great engineers become mediocre of training needed to succeed in our sport. managers. And, even when they do succeed, male swimmers The major challenge for every head coach is to get less recognition than their female counterparts … recognise excellence in every role, then find a way to Honda honours the female swimmer and female

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athlete of the year, but not the top male. The NCAA include … get up on your side and reach and build does the same. (I guess it figures that all real men 50s so that the first 50 is controlled, the second 50 will play football and compete for the Heisman is hard, the third is very hard, and the last 50 is a Trophy.) sprint. If a swimmer isn’t sure what his/her But there are other, more basic problems. I call concentration point or points should be, he/she these problems the feminisation of swimming. In a should ask his/her coach. If the swimmer and coach well-intentioned effort to attract female swimmers, choose the correct emphasis and the swimmer truly we have feminised our training programs, building follows through on the concentration, the chance of them around conceptual models that correspond to success will be greatly increased. the developmental patterns of girls. Here’s a truth that dares not speak its name in DON’T THINK ABOUT TOO MANY THINGS these days of political correctness … Boys and girls are different!! (There, I’ve said it.) The swimmer should not give himself/herself too Specifically, boys and girls are different in the many things to think about. The nervous system can rates at which they mature – they are different in their effectively think of only one or two things while physical make-up – they are different in their ability conducting a motor activity such as swimming. to train with short-rest intervals – they are different in Concentrating on more than one or two points is their psychological make-up – and they are different useless and only serves to detract from the proper in terms of what motivates them. focus and may be confusing. When I’m advising If we do not construct training programs for swimmers, I usually ask sprinters to concentrate on young boys that are specific to the developmental, one start or turn tip and one stroke technique hint and physical, psychological and motivational needs of usually give middle-distance and distance swimmers boys, we are going to lose more and more of them to one technique hint and one pace reminder. Examples other traditional sports as well as to newer, more of start and turn hints for sprinters might include … “extreme” sports. This is an issue that needs to be addressed openly, • React to the first sound on your start honestly and immediately. • Remember to keep your streamline through your first stroke • Explode through your breakout on both your start Don’t Think About Going Fast … and turn By Al Dodson • Throw your hips at the wall going into your turn • Remember to streamline under the incoming wave Seldom, do people who think about going fast on your turn achieve what they want. The success rate is much higher if they think about the things that make them Examples of stroke technique focal points for go fast. The result of thinking about going fast is sprinters include: keep your stroke long and don’t usually thrashing in the water, choppy strokes, over- spin your wheels, or think about exploding through kicking, not relaxing on the recovery phase of the the back of your stroke, or limit your breathing, or stroke, improper pacing, and other forms of roll and reach. Examples of stroke reminders for inefficient swimming. Thinking about the things that middle-distance and distance swimmers include … make them go fast, places the athlete’s focus where it belongs and places an emphasis on efficiency. • Build your hand speed throughout your stroke DON’T THINK ABOUT THE RESULT • Keep your stroke long I have often heard swimmers, when asked what • Count your stroke on the first length of each they were going to do in an upcoming race, reply quarter of the race (e.g. in a 500, count strokes on 2:00 (or such and such time for a particular distance). the 2nd, 6th, 11th and 16th lengths) If a swimmer has never done that time, how does • Stay up equally on both sides he/she know how that feels at different parts of the • Don’t over-kick race? How does he/she know if what he or she is • Remember your kick only stabilises you, so doing is correct? Thinking about results is useless. control your feet Concentrating on the way to reach the desired result • Accelerate into each turn makes much more sense. The more intelligent way of • Build your kick out of your turns and don’t kick doing 2:00 mentioned above would be to think of one too soon stroke reminder and one pace hint. Examples might

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Almost all of my pace comments revolve around • Integration into training sets – swim a 500 building quarters of the race. Many coaches split 25s Freestyle holding 15 strokes per length or a set and 50s for all distances. I have found that this is such as … 1x400 (level 1); 3x25 strokes per ineffective in teaching pace. No matter what the length drill; 2x100 (level 3) – hold same number distance, I take ¼ splits (i.e. for a 100, I take 25 of strokes for all lengths splits, for a 200, I take 50s, for 500, I take 125s, etc.) • Utilisation during competition – during your and address comments accordingly. So hints 400, count laps 2, 4, 6, and 8 and keep the same include… stroke count but increase your stroke rate for each • Build 125s 100 or have another swimmer or coach count • Build every five lengths strokes and provide input • Keep your stroke consistent but increase your All the areas of the progression require coaching stroke rate input. Isolated drills allow for the most input. Input • Control the race, don’t let it control you during the integration into training sets should be The purpose of all the above-mentioned geared to teaching the feeling of correct mechanics or suggestions is intelligent swimming. pace and teach the swimmers self-coaching A MEET IS TOO LATE techniques. During competition swimmers need to be REHEARSE…REHEARSE…REHEARSE self-correcting, however coaching input should A Meet is certainly not the time to begin thinking follow the race and directly relate to concentration about what makes you go fast. By the time swimmers points. Concentration should not be stagnant. When get to a Meet, they should have rehearsed their race one skill is successfully learned, integrated into over and over. Many swimmers … and I’m afraid to training, and utilised in competition, it can be say many coaches … think that practices are for only expanded, refined or changed. The important thing is getting in shape. While building strength and that training sessions and competition should be cardiovascular conditioning is extremely important to learning situations and present rehearsal swimming success, this philosophy ignores what I opportunities. feel is the most important benefit of training – neuro- GOOD FOR EVERY STROKE AND THE IM muscular development. Swimming is a nervous Even though my examples have related to system oriented sport and at least portions of training Freestyle, the same principles should be used for all sessions should be treated as learning experiences strokes and the IM. The IM presents a somewhat and Meet rehearsals. Related to the premise of don’t unique situation because it includes four strokes. I think about going fast, think about the things that usually give swimmers a separate suggestion for each make you go fast, training sessions should be the stroke and either a pace or stroke exchange hint. The stage for launching success in Meets. I think that reminders may differ with strokers or IM’rs but the isolated technique and drill work, integration of principles remain the same. concepts learned in these isolated situations into CONCLUSION training sets, and then utilisation of these skills in I have had enough success utilising the idea of competition is the best, if not the only, progression to focusing on one or two points that I am confident that success. Isolated technique or pace drills should be it works. used to initially teach a skill, correct flaws, or Most importantly… reinforce fundamentals. Next, these skills (i.e. DON’T THINK ABOUT GOING FAST … technique or pace) should be integrated into other THINK ABOUT THE THINGS THAT training sets. These sets may alternate drill/swim or MAKE YOU GO FAST!! combine drill/swim within the same interval or utilise skills taught in technique/drill situations. When integrating concepts into training sets, the goal st th should be to increase the use of the concepts and fade MMAAYY 11 ttoo 55 the use of the drills. Last comes using the newly learned skills during competition. An example of a technique progression related to AASSCCTTAA distance per stroke might be… • Isolated drills – do two sets of 3x25 Freestyle – #1 easy; #2 at 200 pace; #3 sprint – hold same 22000022 CCOONNVVEENNTTIIOONN number of strokes for all 25s

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watched with amazement the second plane crashing into Tower B with that huge flash and plume of black From Ursula smoke, which enveloped the top floors up to 110. What a dramatic and emotional time! We sat transfixed in front of the TV as history – live – unfolded before our eyes! In the beginning even newscasters couldn’t believe both towers had collapsed and refused to confirm it. Two years ago we stood on top of Tower A and marvelled at these prestigious buildings with their expansive view over the whole of Manhattan Island, the Statue of Liberty and the New Jersey coast and across to Brooklyn with all the bridges across the Hudson and East Rivers. It was a modern wonder of the world, which Dear Friends, November 2001 dwelt in our memories and now, with an appalling The year 2001 was a momentous one for th loss of life, it was gone … a pile of debris. everybody … including us. Forbes past his 80 For the first time ever, all commercial flights – birthday and I was, at last, back at Ryde Aquatic both within US and in and out – were cancelled – i.e. Centre – albeit with a severely decimated senior 32,000 take offs a day reduced to NIL, including our squad but with good junior numbers and great flights. So we were stuck in our hotel, trying to parents. For his birthday, we did the Sydney Harbour change bookings, along with many of the people Bridge Climb – over the top of the arch – a great day usually filling those flights. Even US … dry … clear … spectacular. communications could not cope … American We had certainly not intended to get caught up in th Airlines’ phones stopped saying, “you are moving up “the first war of the 20 century” when we flew off to the queue” … changing to “ring again next week!” (both) speak at the American Coaches Conference in th th All the time TV was showing heart-rending pictures New Orleans, September 4 to 9 – attended by from “ground zero” – interviews with grief-stricken 1,450 eager coaches and swimming teachers. Forbes family members – tired rescue workers – hospitals had spent a good part of the year working on his ready to help, but soon people still alive stopped speech and video presentation – “The Development arriving. The Mayor of New York called for 30,000 of the Modern Crawl Stroke” – bringing together body bags to collect parts of bodies – at least 400 years of research, experience, films, videos and children orphaned – five square miles of Manhattan articles. He was given a standing ovation. My more shut down – many other buildings destroyed. These modest effort – “After Learn-to-Swim … what then?” terrorist acts signalled the start of an unfinished saga – stirred the surface, exciting some, disturbing others! of huge importance. President Bush immediately Before setting out for our long anticipated trip up called for revenge! the Peruvian Amazon and to Cusco and Machu For days we were marooned in New Orleans Picchu – to explore Inca structures, we had two days trying to get flights. TV told of hijacked passengers off. th calling home on their mobile (cell) phones seconds September 10 … we explored New Orleans – before the planes crashed … of the very few the fascinating, colourful French Quarter … “more miraculous rescues from the rubble – often because like Paris than Paris itself” … we went for a paddle of cell phones, dogs or ultrasonic equipment. It told steamer ride down the Mississippi to the Chalmette of people calling home to say, “I’m on the 91st floor – Battlefield, where the Americans beat the British in I’m not going to make it.” And they didn’t. More 1815. We went north to visit a pre-revolutionary (late lives lost in one day than in any battle the US has 1700s) sugar plantation on the banks of the river with ever fought, including the Normandy landing, 6th its slave quarters still standing. Slaves were included June 1944, the Vietnam War, the Korean War or the as part of the estate’s assets … “Alexander Smith, American Civil War. 5,000, 6,000, 7,000 casualties age 42, 5’6”, strong, shoes horses, wife Mary – … the list went up. ironing.” This all stopped when the South was beaten Finally, after hours of phone calls up to 1am, in the Civil War and the slaves freed in 1865. th booking and rebooking as flights opened and closed September 11 … as we came up in the elevator (each change meant changing the six subsequent from breakfast, a man remarked … “it’s not safe to flights as well) – we made it to the 3.30am Airport be in tall buildings, a plane’s just gone into the World Shuttle Bus to New Orleans airport. And the new Trade Centre”. We rushed to turn on the TV and security rules! What an experience! We were second

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in the queue (which built up to 100m long) after rounds of paperwork, all the baggage through the X- ray, then a complete hand search – even of the big bags – every single item taken out, shaken, hands into the toes of shoes, every vitamin bottle scrutinised, all the underwear spread out along the counter. I lost a small pair of nail scissors. We changed at Miami. That airport was like a huge refugee camp … people who had got as far as Miami and then been grounded. All the hotels, hire cars and trains were booked out so they had camped for days at the airport with all their baggage. Most of them just wanted to get home safely! After more waiting and delays, we flew from Miami to Lima. As we came in to land in Lima at about 1am, we felt the plane descending, then We went straight to the boat La Amatista suddenly swing back up again in an alarming way. (Amethyst) and we were delighted to find we had Finally, the captain said, rather shakily, “we had an ‘real’ cabins with air conditioning and a power point equipment malfunction – we’ll try again!!” Not the for Forbes to charge up his video batteries. Not best wording, but all was well that time!! actually luxurious, but certainly OK and very willing, A good hotel in Lima – we walked around by happy staff well versed in Amazon flora and fauna, ourselves, hanging on tight to my purse. We looked tribes, people, etc. down at the “beach” – a bit wind swept and miserable Next morning we awoke to marvel at the vastness – stones, little sand and over everything low-lying of the river. We were 4,000 miles from its mouth and fog from the cold Humboldt current … it lasts for it was much wider than Sydney harbour – you could months. I remember it from 1973 when we were here hardly see the far shoreline. We headed further en route for Cali, Columbia for the first World upstream to explore the upper reaches of the Napo Swimming Championships. Lima has a population of and Ucayalil rivers – two tributaries draining from 7,000,000 – the city seemed heaps better than 28 the Andes into the Peruvian Amazon. All kinds of years ago – a definite Spanish flavour to the ‘Old stuff is swirled downstream – logs, trees, floating City’ and a becoming modern “new” part with tall islands of water hyacinth, and huge amounts of silt buildings alongside shabby residential blocks of which is continually being deposited in shifting crowded flats. A mix of cultures and socio economic sandbanks. Whole chunks of the riverbank are status in the brown skinned people on the streets – suddenly chopped away with whatever may be on top quite a lot of well-to-do looking beggars, not looking of them – trees, houses, crops, etc. – and swirled too desperate. They are very proud of now having a away to be deposited somewhere else. There is a non- “stable” government (surely a misnomer for any stop process of banks being eaten away from one side South American government) for the last few and built up on the other. Navigation needs to be by months! very experienced captains who know where the I was still a bit nervous about planes so was sandbanks are at the moment, how the currents are hardly reassured to be going up through the blanket moving today, and what is likely to be floating down of fog over Lima to scale the Andes with such a little on top of you. AND all this was at low water season known airline as “Avianda” … the other local when the river is well down within its banks. company had just gone bankrupt! We made it, of At high water, as the Andean snow melts, there is course, arriving in the dark at Iquitos on the Amazon a vast difference. The river will be 40 or 50ft higher, – and dark it was – with very limited electricity, a flooding out over the forest. The “flooded forest” is a few street lights, one house per street with TV, real phenomenon as for four months from December restaurants, etc., were using hurricane lamps. You the whole jungle is underwater 8 to 10 feet over the can only appreciate Iquitos and most inland cities in forest floor … fish come in … trees survive. The Peru when you remember everything has come 4,000 Indians’ huts are on stilts, built back from the river’s miles up the Amazon by boat, or has been flown in. edge. When it’s high water, the dogs, chooks, ducks, Every motorcar – very few – every tourist bus – pigs all come up to live with the people who get mainly eight seats – every appliance and tool of any around their village by dugout canoes. sort. Iquitos does have two universities, dealing Each day we took a high-powered flat-bottomed mainly in jungle studies for the benefit of guides. boat with two 90 horsepower engines for three or

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four outings, away from our “mother ship” up the “happy hour” before the meal. They were great and backwaters and swamps, deep into the jungle. Our very inventive – each person playing several two naturalist guides were fantastic – they could instruments – often at the same time. The Amatista identify and mimic the calls of many native birds. We had its own generator for deep freezers so our meals were able to identify hawks, kingfishers, parrots, were fish, chicken, meat, stews, beans, potatoes, parakeets, egrets, herons, golden kite, night owls, other vegetables, rice – followed by chopped fruit collared hawks, donkey birds, hoachins. The whole and, with a flourish from the cook, cake! (rather world of rivers, streams, lakes and swamps is haven plain). for some 250 species of aquatic and shore birds, each We went bird watching, pre dawn, at dawn, all with its own pattern of survival. The guides knew day, at disk and we went out with searchlights at where each of the different monkey groups would be. night. We went piranha fishing. Forbes proved to be Small spider monkeys, larger howler monkeys, particularly adept, catching more than even our marmosets, squirrel monkeys and feather duster guides. He said his skill was honed by fishing for monkeys. They could actually catch Cayman (little tailor off the Spit Bridge when a boy. I took it on alligators) by their tails over the side of the boat. We video so we can play it over, and over ------. saw iguanas basking along overhanging branches – We ate the piranhas that evening. By the time they many sloths, very still, up trees, some with babies – were cooked, there was mainly batter and bones! turtles – a capybara (the world’s largest rodent-like a We disturbed a turtle laying eggs, high on the pig) – heaps of fish – insects, particularly riverbank. We saw Amazon pink dolphins all around mosquitoes, which queued up to feat. Our repellent us in our little boat. We visited Ranger stations. must have had “a great Aussie taste” to it … wasps, Forbes, as the oldest in our little group, was asked to centipedes, spiders, ants, termites, beetles and snakes. plant a sycamore tree, saying, “I plant this tree in The river is the “freeway” – actually the “only way” recognition of my commitment to the preservation of – and big animals have moved back away from it. the Peruvian Amazon rainforest.” There is a lot of There is plenty of jungle back away from the river. concern for such issues and education of the native The largest animal we saw was a tapir – a plant eater people and their children. We went out on the river like a donkey with smooth skin and a snout. early and saw people bringing bananas and We visited several native villages along the river. watermelon by boat in to market at Regena – a We scrambled up the slippery banks – villagers put ramshackle logging town. We saw children waiting down logs to make steps to help you – they just run for the boat to pick them up from individual up and down, of course. The huts were simple, made dwellings to go to the village school. Saw big white of palm fronds, on stilts. The only possessions – a tin ferryboats, which crowd in about 200 people, cooking pot, a long bladed knife, the clothes they taking them down river to Iquitos or all the way to stood in (T-shirts and shorts, pretty dirty), no Manus, or the mouth at Belem. That’s a four-week plumbing, no electricity. They fished, hunted and journey so you live on the ferryboat with your cultivated river rice, bananas (the main cash crop), hammock and make friends with your companions so manioc, native corn and watermelons. But the they won’t steal your possessions! Such travel is for children looked remarkably healthy – not fat, but not those a lot more adventurous than us!! skinny – good skin, if dirty – good teeth and always Then, sadly, we turned around and started back full of energy and enthusiasm. We had been asked down river to Iquitos. This was all too fast a journey not to give money or gifts (lollies), but as a group we with the current. We were heavy hearted at leaving gave schoolbooks and pencils. the Amatista but then it was onto a small speedboat Education is compulsory in Peru to 12 years. and off to ACEER, the Amazon Centre for Education There is a standard uniform over the whole country. & Environmental Research. A primitive place, no The school is by far the best-thatched hut in the electricity, flimsy walls – like a native hut with a village – real benches and tables (albeit ex thatch roof – no running water, no plumbing, hole-in- somewhere else). All the classes are in one room – a the-ground toilets and cold showers. You don’t bring teacher comes out to live in the village for a few luggage to ACEER as it is a 50-minute jungle walk in months from one of the bigger villages. The children from the river your pack on your back. It is the place speak Quechuan and are learning Spanish. They were for the “canopy walkway” – the longest in the world. very friendly and were fascinated (nearly knocking From ACEER, another jungle walk – very hot and him over) to see themselves back on Forbes’ little humid. Forbes got extremely hot – clothes dripping – video screen! but it was worth it. The walkway over the top of the Each evening our dining room serving staff rainforest is a multi-layered system of aerial formed a “band” of Peruvian instruments for a platforms and spans about 12 inches wide, 50 to 75

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metres long. There are 11 sections with tree We landed at Cusco – there was a demonstration “stations” in between. The narrow track you walk on on – nobody could get in or out of the airport. is like a ladder lying down on supporting cables. Eventually, after hours of sitting on our suitcases in There are handrails but it swung about in the breeze. the car park, riot police made a “human shield” to let It found it quite scary, particularly as the tree people out but we had to carry all our luggage. With “stations” also swung around – you could only have all Forbes’ camera equipment, we never travel light! two people on any section at a time, so they Into a rugged little “van” we drove down the very obviously reckoned there was a limit!! You rise from fertile Urubamba Valley – the Incas “sacred valley” being 50 feet above ground to being 120 feet up. The with Inca ruins scattered all along it. Much of this longest span – 75 feet – swayed a lot and you area, although the granary for Lima, is farmed by climbed up steps on the walkway itself! The view biblical methods – bulls pulling wooden ploughs, was spectacular – you were in the tops of the trees. A hand made wooden tools, no fences. We were tropical rainforest is one of nature’s finest spectacles. stopped by flocks of sheep and llamas. This area You are looking down on a sea of trees with orchids grows incredibly large corn – heads 12 inches long – and other epiphytes (growing on the branches), lianas with huge yellow and purple kernels as big as (vines), bromeliads and layers of plants jostling for marbles. We had lunch at the “Maize Restaurant” – the light. Birds and insects flitted about – butterflies, we ate … corn! moths, wasps, and mosquitoes, of course, worse than We left our luggage there, as the van “may not ever – an abundance of life! It took quite a long while make the mountain road with all that weight”. Well to “do” the course and we were hot and sweaty spoken! It proved to be not a road, rather a track – no enough to “enjoy” the cold shower before our fences, plenty of loose stones. A blow-out would kerosene-lamp-lit dinner, which was quite plain. have been a thousand foot drop down to the icy glacial river below! The van struggled on. Finally, we made it to the ancient Willoq Indian Community. These colourfully dressed people have retained the same way of life for thousands of years. Only last year did they get one single electricity line into the mud brick village. No running water, no sewage, heating and cooking by a fire constantly burning in the “stove” corner of the hut. We went into one “home” – about 5 metres by 4 metres – two beds covered in bright hand woven woollen rugs, the same as their clothing and hats, for two adults and three children. Behind one bed lived the guinea pigs (for eating). In a corner, the stove … we just had to taste the boiled potatoes, white and yellow, very small and hard – their staple food. Forbes did the right thing and ate one – with a great show of enjoyment! There was mountain wheat, still on its stalks, kept up in the rafters. A small hole let the smoke out. Perched up on a shelf near the stored Then we were on the river back to Iquitos with its grain was a small, black and white TV and a very tricycle-like taxis and dubious streets (we carefully old-fashioned bakelite radio, and there was a shabby stuck to the main square). We thought we would looking poster of Peruvian ex-President (now catch up with the newspapers at the “British discredited and living in exile in Japan) Fujimori. His Consulate” so-called. The “Consul” was serving policies must have pleased the Indians! behind a bar in the fancy restaurant he ran. He did Washing for everyone would be in the glacial speak English but his most recent newspaper was stream at the bottom of the hill. It didn’t smell as if May 20th 2001! By plane back to Lima, arriving at they did this too often!! Children and adults all wear 10.15pm ... our flight to Cusco left at 6am the next bright coloured woollen (llama) shawls and blankets. morning. There is no curfew at Lima – planes come We saw some boys with trousers made of sacking. and go 24 hours. The flight south east along the Babies – plenty of those – were carried in a shawl on mountains had wonderful views of the Andes – the mother’s back. Some “mums” looked about 11 or spectacular gleaming glaciers – snowy peaks – 12! jagged tops you could just about touch.

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We were welcomed like Santa Claus because we on almost perpendicular slopes into towns, forts and had with us several sacks of buns for the children, for palaces is incomprehensible. The Incas must have which they more or less lined up. The dogs, chooks climbed like flies! Machu Picchu is built on terraces and pigs hung around for any dropped crumbs. Not cut into the hillsides of an extremely high mountain too much was shared! We looked into a classroom – valley, so hard to reach it was never discovered by it smelt – very, very primitive methods. We were the Spanish. In 1911 a young American student, quite happy to be persuaded by our driver that we Hiram Bingham, found it covered in forest. It covers should get back through the mountain pass before a large area, surrounded by a high wall. There is one dark and/or rain. small entrance at the very top – the end of the narrow Back to less primitive, but still very basic, Inca Trail. Ollantaytambo – our first city of Inca ruins behind a 3-4 metre wide agricultural terraces entirely cover bustling market town of hustling Indian souvenir one steep hillside. On the slopes towards the bottom sellers. I made the mistake of showing an interest in are the substantial remains of the palaces and temples camera batteries. Immediately, I had around me to the Inca gods of the sun, stars and animals. (pushing and shoving), 20 boys with similar suitcase Precipices and rock walls also guard the city, packs of every conceivable battery and film ever preserving it as sacred from the profane world produced. Most looked as if they’d been waiting out outside. Archaeologists have divided Machu Picchu in the dust for quite a while! into various sections – agricultural, residential, the Next morning by “tourist” train to Machu Picchu, moat and the Old Gate, the Sacred Plaza with the a very modern train with a glass roof but no luggage Principal Temple, the Temple of the 3 Windows, the rack … you took one backpack each to put at your Intihuatana, the “hitching post of the sun” (the sun feet. Before our train, the “local” train came in was stopped here and went no further South on the crowded with Indian porters who carry unbelievably winter solstice and was sent back North again), the large loads for the backpacking “tours”, which take Sunken Square, the Sacred Rock, the Temple of the three weeks on foot to cover the original Inca trail to Moon, the Condor Temple, the cascade of fountains, Machu Picchu over the mountains. We happily took etc., etc. All of these distinct areas are made of huge 1½ hours in the train. We journeyed into incredibly carved blocks of granite, fitted together so finely and steep mountain valleys, glimpsing in the distance precisely that a piece of paper can’t go between them, glistening glaciers – one at over 20,000 feet – much but with special spaces and internal pebbles higher and certainly more rugged than the Rockies or underground to give earthquake protection. the Swiss Alps. A swirling stream paralleled the Five hours wasn’t long enough to see it all – but it single narrow gauge track, crossed occasionally by was long enough without a toilet. No toilets, no food, swaying, one-llama-wide bridges. no drinks, no rubbish and no protective railing – After the train there are still 1500 feet up to the despite precarious stairs and cliff faces. There was so archaeological site of the ruined city of Machu much to experience with your body – 3,000 stairs … Picchu – another hairpin bend journey, unfenced, but so much to absorb with your head – the whole sturdier buses. The Incas were the dominant Indian fascinating Inca culture … so much to wonder at. As tribe in Peru in 1400 AD (so they are not so far back questions arose and were answered, more were posed really), when Spanish conquerors arrived in 1533. … How did they do it? … Why did they do it? … They are renowned for their architecture. In one- What was the significance of…?? We came away sided battles, by force of superior arms, massacres amazed, impressed – a truly awe-inspiring, magical and introduced disease, the Incas were nearly all “lost city”. killed off during the next three centuries – their By train back to Cusco. Leaving the mountain architecture remains. As with the Egyptians, passes we were again impressed by the richness of thousands of years earlier, the Inca civilisation placed the land and the backwardness. The donkeys, cows, great importance on astronomy and alignment, where pigs, bulls, llamas and horses all looked pretty the sun’s rays fell on the summer and the winter healthy, as did the barefooted children – not fat – but solstice. Sundials are aligned with other Inca cities, OK. We saw corn, potatoes, wheat, barley, potatoes, with the tops of high peaks, with temple windows and more potatoes – right up the terraces of sheer and pointing stones. There is an exact stone replica of cliff faces. the Southern Cross at Machu Picchu. Cusco was the golden capital of the Incas – the How people (slaves) 600 years ago manipulated cultural and religious focus of the empire. The vast blocks of granite from quarries, often miles Spaniards tore down the Inca temples and grafted away, cut them (without metal) with geometric magnificent European-style churches and mansions precision to fit perfectly together and assembled them on the solid Inca foundations (which they couldn’t

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move). Cusco is “one of the most beautiful saw how US is solving its native Indian problems monuments to bigotry and sheer stupidity in the (akin to our aboriginal situation) by giving them whole world”. casino licences to run hugely profitable resort casinos At 11,000 feet were feeling it. I had a non-stop in desert fringe areas. The Indians handle the whole runny nose. Having used all the tissues, I was on to thing – often including high quality factory “outlet” rolls of toilet paper! Forbes was getting more and shops – very successfully. more tired. We were happy to relax for a few hours in On the home front … in September, Carlile Club, the 5-star luxury of our hotel, but next day our based at Narrabeen, improved to come in a close zealous archaeological guide had us on the trail second to Aquadot at the Winter Short Course. All again, off to the spectacular, bigger-than-Westminster our Learn-to-Swim pools, with the boost of the Cathedral with two supporting side churches, all Olympics, are reporting record attendances. We seem under careful reconstruction (being paid for by Peru to have finally overcome the considerable Telefonia). Then the wonderful Coricancha, Temple bureaucratic bungles and the bulldozers have started of the Sun, the centre of Inca religion, now a work on our new pool at Norwest Business Park … it monastery, once lavishly decorated with 700 huge should open in August 2002! Planning is also gold plates each 1½ metres wide on the walls ... these advanced for a pool at Cherrybrook – this one being a were prized off by the conquering Spanish. Into our cooperative venture with Hornsby Shire Council. van and up to Sacsayhuaman. At 12,000 feet this was No one willingly admits “old age” is catching up. “the greatest and most superb of the edifices the Incas Forbes goes walking – but finds the hills are getting raised to express their majesty and power” … “it steeper. He rides the exercise bike – more sedately … passes the power of imagination as to how so many and he swims – but not so far. I swim and ride the and so great stones could be so accurately fitted bike but osteo arthritis in one knee has finished my together” to form this huge fortress “large enough to running and, because it’s much heavier, it’s really house a garrison of 5,000 soldiers”, it was topped by difficult to climb stairs with my big swimming bag three towers and riddled with tunnels. Today, the on my shoulder. I do exercises with stretch bands for gigantic zigzag foundations – like giant cliff faces – “upper body strength” … well, to prevent are used for huge outdoor carnivals as a backdrop. deterioration. The cats are in great shape … three We were still rising as we inspected two more now 13 years and one about 10. Well aware cats were smaller temples to gods and animals. We began to fee treated as Gods in ancient Egyptian times; they won’t we were being sacrificed like the animals (and let us forget it!! We have six pairs of parakeets eating humans?) of long ago! our birdseed “bells” in our own jungle outside my big Next morning – an early plane back to Lima. A plate glass window. Our cats sit inside watching, day of rest and the Gold Museum, some of the drooling, unable to get to them!! fabulous collection of pre-Spanish gold for which We’ve continued improving our house next door, South America was famous. Our plane back to Miami with heaps of photos and posters from our life in left at 3.30am – we had already had breakfast brought swimming and many Olympic and Games posters. to our room before we left the hotel about 1.30am – The house is a veritable “museum” of swimming – that’s real 24-hour service!! Some drama when three hundreds of videos – thousands of photos and US Marshals rushed on to our plane as we waited to millions of, as yet, unsorted articles. Plenty of work take off from Miami to Los Angeles. They took off a ahead there! passenger, complete with all his hand baggage (!) He Merry Christmas – Happy New Year!! didn’t look too suspicious to us! On to San Diego to spend a wonderfully relaxing few days with our great friends (Dr) Brent and Jane Rushall and dog. Both swimming “gurus”, Forbes and Brent, love to spar over scientific trends in the sport – they correspond almost daily by Email, but it’s always better in the flesh! Brent took us to see some great residential Olympic training facilities near San Diego for many sports, but particularly rowing, etc., as there is a big lake. As often happens, it’s a bit of a “white elephant” as many athletes don’t like the heat (extreme in summer), or are away overseas or training elsewhere with individual coaches. We also

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swimmer will be astounded at the triviality of the reason. One Hell of a Life The largest problem that she and her teammates Book Review by Jon Henricks faced with officialdom – well-meaning bureaucrats who had little, if any, experience with the real world of young, highly motivated, high-strung athletes – has been rectified today, at least in Australia. DAWN: One Hell of a Life But in this autobiography, Dawn singles out one By Dawn Fraser man who, she felt, had an unreasonable and Hodder Headline Australia, unjustified resentment toward her and whose publishers Sydney, 2001 unrelenting persecution of her ultimately cost her (and Australia) a potential gold medal, which could have been her fourth Olympic triumph in the 100m Freestyle. Dawn Fraser is an Australian icon. With the I’ve always loved to dabble in the history of possible exception of Ian Thorpe, she stands as the swimming. My hat’s off to the pioneers of swimming most popular figure – not just athlete – in the history … Johnny Weissmuller, who destroyed world records of the Land Down Under. even though he trained only a quarter to half a mile a She was the first Olympic swimmer ever to win day … Hironoshin Furuhashi, who set a new world an event in three successive Olympiads, a feat only record for every distance from 200 to 1500 metres in one other swimmer (Hungary’s Kristina Egerszegi) ONE race. has matched. Indeed, had she not been suspended Dawn is undoubtedly one of those pioneers – the from competition for 10 years at the age of 27, she first woman to break a minute for 100 metres, three might well have won a fourth – and even fifth – gold consecutive gold medals in that event and a plethora medal in the 100 metre Freestyle. And in 2000, she of world records. was selected by Swimming World as the world’s Modern-day swimmers are extraordinary, to be greatest female swimmer of the 20th century. sure. Janet Evans beat my 1956 4x200m Freestyle Dawn’s autobiography, “One Hell of a Life”, Relay team’s world record by nearly 7½ seconds – which is the No.1 best seller in Australia this year, is swimming all by herself! But I think Dawn’s book a very good read for a number of reasons. She gives will give the reader an insight as to the problems us an excellent sense of what life was like for swimmers faced and how primitive the coaching Australian swimmers in the middle of the last methods were in the ‘50s. century, a time that saw Australia dominate the swim Jon Henricks won two gold medals for Australia world as never before – this, at a time when at the 1956 Olympics in the 100m Freestyle and performance-enhancing drugs were unheard of. 4x200 Freestyle Relay. Today, he works for the Doall She tells us of the trials and tribulations she Company, an industrial distributor in the Chicago underwent with the Australian Swimming area. Association from the time when she first began competing (and was banned for two years at age 12 for accepting 20¢) until the very end of her career (which was ended prematurely for her by the federation in an act of extraordinary petty mindedness). She details the horrors of her life – the automobile crash that ended her month’s life – the date rape – then another at knifepoint – and the unfortunate marriage that ended in physical abuse and, ultimately, divorce. There is the hint that all this might have led to a period in her life when she lived an alternative lifestyle. 2002 CONVENTION Nevertheless, the rock in her life was her st th swimming ability that gave her a belief in herself that 1 to 5 MAY enabled her to survive. She details why she ultimately See you there! was banned from swimming (it was not the flag incident in Tokyo in ’64), and the modern-day

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Book Review by Peter Ruddock 2002 TELSTRA AUSTRALIAN OPEN CHAMPIONSHIPS MULTI-DISABILITY QUALIFYING TIMES These times have been calculated at 130% of the World Record Time at 30th June 2001.

WOMEN 50m 100m 50m 100m

Freestyle Freestyle Backstroke Backstroke S1 02:04.4 04:25.9 02:10.6 05:52.5 S2 01:38.1 03:32.8 01:45.4 04:17.6 S3 01:17.9 02:41.1 01:20.1 02:52.2 S4 00:51.0 01:57.1 01:03.9 02:26.5 S5 00:47.9 01:42.7 00:54.0 02:28.3 S6 00:46.8 01:43.6 00:57.6 02:03.0 S7 00:45.4 01:37.0 00:52.0 01:51.8 S8 00:41.4 01:31.3 00:47.2 01:42.2 S9 00:40.1 01:27.3 00:42.3 01:32.4 S10 00:37.0 01:20.2 00:44.6 01:37.0 S11 00:42.9 01:33.0 00:49.7 01:47.1 S12 00:36.6 01:18.0 00:41.5 01:30.9 S13 00:35.6 01:17.8 00:41.1 01:30.1 S14 00:37.8 01:22.2 00:42.3 01:30.7 (Endorsed by the World Swimming Coaches S15 00:36.5 01:17.3 00:40.7 01:29.1 Association) S16 00:41.2 01:32.4 00:49.0 02:05.2

50m Butterfly 100m Butterfly This is an excellent book. In the past we have used S3 01:28.3 Counsilman and Maglischo as the bible – now we S4 01:14.4 have the latest bible with each chapter written by a S5 00:54.1 leading world coach. S6 00:50.9 02:16.1 S7 00:50.1 01:52.8 Each chapter is written by a specialised coach who is S8 00:49.6 01:47.0 S9 00:44.5 01:36.7 an expert in the area, with each chapter being S10 00:40.9 01:29.5 produced in a very simple form and not too technical. S11 00:48.4 01:44.6 As a result, the book is easy reading for anyone S12 00:41.0 01:29.8 coaching (or teaching) at any level of competition. I S13 00:39.0 01:25.7 would highly recommend this as an excellent S14 00:40.4 01:30.6 resource material for any coach undertaking the VET S15 00:38.6 01:25.0 S16 00:45.2 01:34.2 (Vocational Educational Training) course. 50m Breaststroke 100m Breaststroke One of the greatest things about this book is the fact SB1 02:15.1 that it is up to date – it is not full of material written SB2 01:37.8 years ago. SB3 01:10.5 02:48.5 SB4 01:30.8 02:28.9 SB5 01:04.9 02:17.7 A great book and a must for your swimming library SB6 01:07.8 02:15.9 with chapters by Don Gambril, Bill Sweetenham, SB7 00:58.2 02:04.3 Bruce Mason and Doug Frost. SB8 00:52.1 01:52.1 SB9 00:46.1 01:40.0 This is one of the best swimming books I have read. SB11 00:54.1 01:57.5 SB12 00:51.1 01:51.0 SB13 00:51.4 01:43.0 Edited by Dick Hannula, Nort Thornton SB14 00:47.9 01:46.1 Publisher: Human Kinetics SB15 00:44.6 01:37.1 SB16 00:57.1 02:05.4

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MEN 2002 TELSTRA AUSTRALIAN 50m 100m 50m 100m SWIMMING CHAMPIONSHIPS Freestyle Freestyle Backstroke Backstroke Monday 18th March to S1 01:33.8 03:25.9 01:49.7 04:29.6 rd S2 01:18.1 02:49.6 01:29.2 03:23.7 Saturday 23 March S3 01:03.7 02:28.2 01:08.5 02:49.9 Brisbane, Queensland S4 00:50.5 01:51.7 01:00.3 02:12.1 S5 00:44.8 01:41.3 00:51.0 02:20.9 MONDAY 18th MARCH 2002 S6 00:40.6 01:28.5 00:46.8 01:41.5 DAY 1 S7 00:37.2 01:22.2 00:45.6 01:38.9 Heats S8 00:36.3 01:21.3 00:41.1 01:30.1 1 100m Breaststroke M/D W S9 00:34.3 01:16.2 00:38.4 01:24.7 2 100m Breaststroke M/D M S10 00:33.0 01:10.6 00:36.6 01:21.0 3 200m Freestyle W S11 00:33.7 01:13.7 00:41.1 01:30.0 S12 00:33.5 01:13.1 00:37.7 01:23.2 4 50m Backstroke M S13 00:32.1 01:12.4 00:37.8 01:23.4 5 50m Butterfly W S14 00:33.0 01:13.3 00:40.3 01:22.9 6 400m Freestyle M S15 00:31.5 01:06.6 00:34.7 01:17.3 7 200m Individual Medley W S16 00:35.9 01:20.4 00:43.3 01:39.6 8 200m Butterfly M 9 50m Breaststroke W 10 4x100m Freestyle M 11 50m Freestyle M/D W 50m Butterfly 100m Butterfly 12 50m Freestyle M/D M S3 01:24.6 Semifinals & Finals S4 01:01.1 1 100m Breaststroke M/D W S5 00:51.2 2 100m Breaststroke M/D M S6 00:44.2 01:48.7 3 200m Freestyle Final W S7 00:43.3 01:41.2 4 50m Backstroke Semi M S8 00:40.5 01:28.7 5 50m Butterfly Semi W S9 00:38.1 01:23.9 S10 00:35.2 01:18.3 6 400m Freestyle Final M S11 00:37.4 01:22.6 7 200m Individual Medley Final W S12 00:36.3 01:20.4 8 200m Butterfly Final M S13 00:35.7 01:19.1 9 50m Breaststroke Semi W S14 00:35.3 01:22.2 10 4x100m Freestyle M S15 00:33.6 01:14.9 11 50m Freestyle M/D W S16 00:39.5 02:01.7 12 50m Freestyle M/D M TUESDAY 19th MARCH 2002 DAY 2 Heats 50m Breaststroke 100m Breaststroke 13 50m Backstroke M/D W SB1 02:07.0 04:42.2 14 50m Backstroke M/D M SB2 01:16.6 02:53.4 15 50m Butterfly M SB3 01:04.1 02:35.5 16 100m Backstroke W SB4 01:23.7 02:06.6 17 100m Breaststroke M SB5 00:55.6 01:58.9 SB6 00:55.4 01:58.6 18 50m Freestyle EAD W SB7 00:51.2 01:50.2 19 100m Freestyle W SB8 00:46.7 01:41.2 20 200m Freestyle M SB9 00:43.9 01:35.6 Semifinals & Finals SB11 00:46.5 01:34.7 13 50m Backstroke M/D W SB12 00:42.9 01:31.1 14 50m Backstroke M/D M SB13 00:41.3 01:28.6 5 50m Butterfly Final W SB14 00:39.4 01:26.3 4 50m Backstroke Final M SB15 00:37.1 01:22.0 9 50m Breaststroke Final W SB16 00:44.2 01:45.5 15 50m Butterfly Semi M

18 50m Freestyle EAD W 17 100m Breaststroke Semi M 19 100m Freestyle Semi W 20 200m Freestyle Final M 16 100m Backstroke Semi W

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WEDNESDAY 20th MARCH 2002 FRIDAY 22nd MARCH 2002 DAY 3 DAY 5 Heats 21 800m Freestyle W Heats 22 100m Freestyle M 42 50m Freestyle M 23 100m Butterfly W 43 200m Backstroke W 24 200m Backstroke M 44 100m Freestyle EAD M 25 200m Breaststroke W 45 1500m Freestyle M 26 50m Freestyle EAD M 46 400m Freestyle W 27 4x200m Freestyle M 47 200m Individual Medley M 28 4x200m Freestyle W 48 4x100m Freestyle W 29 100m Butterfly M/D W 49 50m Breaststroke M/D W 30 100m Butterfly M/D M 50 50m Breaststroke M/D M 31 800m Freestyle Timed Final M Semifinals & Finals Semifinals & Finals 49 50m Breaststroke M/D W 29 100m Butterfly M/D W 50 50m Breaststroke M/D M 30 100m Butterfly M/D M 36 100m Butterfly Final M 24 200m Backstroke Final M 40 50m Freestyle Final W 19 100m Freestyle Final W 34 50m Breaststroke Final M 22 100m Freestyle Semi M 43 200m Backstroke Final W 23 100m Butterfly Semi W 42 50m Freestyle Semi M 26 50m Freestyle EAD M 37 100m Breaststroke Final W 25 200m Breaststroke Final W 39 100m Backstroke Final M 15 50m Butterfly Final M 46 400m Freestyle Final W 16 100m Backstroke Final W 44 100m Freestyle EAD M 17 100m Breaststroke Final M 35 50m Backstroke Final W 28 4x200m Freestyle W 47 200m Individual Medley Final M 27 4x200m Freestyle M 48 4x100m Freestyle W

THURSDAY 21st MARCH 2002 SATURDAY 23rd MARCH 2002 DAY 4 DAY 6 Heats 32 100m Backstroke M/D W Heats 33 100m Backstroke M/D M 51 50m Butterfly M/D W 34 50m Breaststroke M 52 50m Butterfly M/D M 35 50m Backstroke W 53 200m Butterfly W 36 100m Butterfly M 54 200m Breaststroke M 37 100m Breaststroke W 55 400m Individual Medley W 38 100m Freestyle EAD W 56 4x100m Medley M 39 100m Backstroke M 57 4x100m Medley W 40 50m Freestyle W 58 100m Freestyle M/D W 41 400m Individual Medley M 59 100m Freestyle M/D M Semifinals & Finals 60 1500m Freestyle Timed Final W 32 100m Backstroke M/D W Semifinals & Finals 33 100m Backstroke M/D M 51 50m Butterfly M/D W 23 100m Butterfly Final W 52 50m Butterfly M/D M 34 50m Breaststroke Semi M 42 50m Freestyle Final M 35 50m Backstroke Semi W 53 200m Butterfly Final W 22 100m Freestyle Final M 54 200m Breaststroke Final M 37 100m Breaststroke Semi W 55 400m Individual Medley Final W 39 100m Backstroke Semi M 45 1500m Freestyle Final M 40 50m Freestyle Semi W 57 4x100m Medley W 36 100m Butterfly Semi M 56 4x100m Medley M 38 100m Freestyle EAD W 58 100m Freestyle M/D W 41 400m Individual Medley Final M 59 100m Freestyle M/D M 21 800m Freestyle Final W

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REPRESENTATIVE POINTS SCALE Each major international competition was WHAT IS THE INDIVIDUAL weighted and given a representative point value… SWIMMING SUCCESS OF EACH Olympic Games 5.0 MEMBER OF THE AUSTRALIAN World Long Course Swimming Championships 4.0 SWIM TEAM BETWEEN 1990 AND Commonwealth Games 2.0 Pan Pacific Swimming Championships 1.5 2000? (Two competitions in each four year cycle) By Lynn Fowlie Australian Swimming Scholarship Coach – 2001 SUCCESS An athlete is considered to be extremely Gaining selection to the Australian Swim Team successful over a long period of time, if they have for a major international competition is a great been able to represent Australia at every major achievement. Maintaining one’s standing as a international competition in a four year cycle OR member of the team over a period of years shows a have scored enough representative points over the pattern of success. years to total 14 or more. This research project provides an insight into the Breakdown of a typical 4-year Cycle and the applicable level of success for each member of the Australian Representative Points Representative Swim Team in the past decade. Year Competition Points Pan Pacific Swimming 1997 1.5 SWIMMING PERFORMANCE INDICATORS Championships World Long Course Swimming WITH REGARD TO SUCCESS 1998 4.0 Championships What is the average number of major international Commonwealth Games 2.0 teams that a swimmer qualifies for? Pan Pacific Swimming 1999 1.5 What is the average point score on the Success Championships 2000 Olympic Games 5.0 Scale for swimmers on the Australian Team? TOTAL 14.0 How does the data differ for men and women? Number of Representative What percentage of athletes that are currently Success Scale Points active on the Australian Swim Team today are 1 .5 – 3.0 Limited Success considered to be extremely successful? 3 .5 – 5.0 Moderately Successful Who were the 10 most successful swimmers on 5.5 – 9.0 Successful 9.5 – 13.5 Highly successful the Australian Swim Team between 1990 and 2000? Extremely successful with a long 14.0 + term career LIMITATIONS • Accuracy of the data recorded in the Australian CURRENTLY ACTIVE ATHLETES Swimming Annual Reports Athletes who have represented Australia on a • Inability to substantiate gold medal results from major international team between 1990 and 2000 and the early years (1978-1983) are a member of the 2001 World Long Course • Inability to assess if an athlete qualified for a Swimming Championship Team. major international team but then had to DETERMINING THE REPRESENTATIVE withdraw due to unforeseen circumstances (i.e. POINT VALUES FOR EACH MAJOR injury) INTERNATIONAL COMPETITION • Inability to substantiate exact numbers for The Australian Swim Team has a busy calendar of participating countries, for the swimming events, competitions. Included in the array of international at the major international competitions commitments are the Olympics, World DEFINITIONS – AUSTRALIAN SWIM TEAM Championships – long course (50m pool) and short Includes all swimmers, who were selected to course (25m pool), Pan Pacific Swimming represent Australia on the National Swim Team, Championships, Commonwealth Games, Goodwill between 1990 and 2000 for a major international Games as well as a selection of World Cup competition. competitions. MAJOR INTERNATIONAL COMPETITION Through the period of 1990 to 2000, five major Representation at the Olympic Games, World international competitions in each four- year cycle Long Course Swimming Championships, Pan Pacific have remained a constant focus for the Australian Swimming Championships and the Commonwealth Team… Games were used for this study.

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Competition Frequency of gaining selection on the Australian Team, taking Every four Olympic Games years into consideration… World Long Course Swimming Every four Championships years • Numbers of participating nations at the Every four Commonwealth Games years competition Every two Pan Pacific Swimming Championships • Gold medal success of the Australian Swim Team years • Criteria to obtain selection to the relevant

competition for the most recent competition in Therefore representation on the Australian Swim each category Team, for the purposes of this study, was limited to these competitions. Each major international From this information the competitions were competition was weighted according to the difficulty ranked and given a representative point value.

SUMMARY OF FINDINGS Major competitions, rank ordered by the difficulty in gaining selection, quality of the competition and numbers of participating nations Gold Medals Won at the Selection Criteria Representative Points Competition most recent Participating Countries (individual events) Allotted Championship Achieve FINA Time All nations eligible –176 Olympics Standard and Top 2 at 5 (2000) 5 FINA Federations Australian Trials Top 2 at Australian All nations eligible – 176 World Championships 6 (1998) 4 Selection Trials FINA Federations Pacific Rim Nations + Pan Pacific Top 3 at Australian 1.5 (x2) competitions in a 13 (1999) invitees (includes the Championships Selection Trials four year cycle USA) Top 3 at Australian Limited to Members of Commonwealth Games 23 (1998) 2 Selection Trials Commonwealth (No USA)

DETERMINING THE CATEGORIES FOR THE World Championship Team). Athletes in this SUCCESS SCALE category have likely been to the WC and/or the OG Limited Success (1.5-3.0 points) or/and in addition have made it onto the Australian Athletes in this category have only been selected team for one or more teams for the PP or CG. to the Australian Swim Team once in their career, for Highly Successful (9.5-13.5 points) the Commonwealth Games, or 1-2 times for the Pan An athlete, in this category, has been a member of Pacific Championships (as this competition is held the Australian Swim Team on numerous occasions in twice in the four-year cycle, athletes have more their career. Some have just fallen short of opportunities to gain selection, and accumulate representing Australia at every major international representative points). If an athlete is only able to competition in a four-year cycle. qualify for the Australian Swim Team at this level, Extremely Successful (14+ points) on one occasion, then they are considered for this An athlete in this category is considered to be study to have had a short-term career. extremely successful if they have been able to Moderately Successful (3.5-5.0 points) represent Australia at every major international Athletes in this category have been selected to the competition in a four- year cycle. If they achieved Olympic Games (OG) or the World Championships this, then they have scored 14 points on the Success (WC) on one occasion. Due to the difficulty in Scale. Other athletes in this category have reached 14 qualifying for these meets, these athletes are or more points by gaining numerous representations considered to be moderately successful even though on various combinations of teams. Athletes scoring they have only made one team in their career. Other over 14 points are not only extremely success, but athletes in this category have made any combination have a career with longevity. of Commonwealth Games (CG) and Pan Pacific (PP) METHODS AND PROCEDURES teams totalling less than 5.5 points (i.e. 2 PP and 1 Data CG). The data for this study was collected from the Successful (5.5-9.0 points) representatives of the Australian Swim Team To be considered successful, an athlete needs to between 1990 and 2000. Any athlete, who was have qualified for more than one Australian Swim selected to represent Australia for a major team in Team (more than just once on the Olympic Team or this time period, was included. Their swimming

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career was traced back to the point in time, when they athlete. For many of the athletes, this meant tracing qualified for their first major Australian Team. Their their representative history into the eighties and in career was then tracked, until such time as they some cases into the seventies. The process also retired, or failed to qualify for another major included gathering representative data for currently Australian team. active athletes, who represented the Australian Swim Method of Data Collection Team in the nineties, and are members of the 2001 Data was collected using the Annual Reports for World Long Course Swimming Championship Team. Australian Swimming between 1978 and 2000. The The time frame for this study was set to gauge the first step in collecting the data was to establish who success of the Australian Swim Team over a 10-year had represented Australia on the major international period. As the 2000 Olympic Games were just held in teams between 1990 and 2000. Beginning with Sydney, it was of particular interest to track the representatives on the 2000 Olympic Team, the careers of these athletes. Therefore the 10-year period process involved working backwards a year at a time between 1990 and 1999 was chosen, with the to 1990 to compile a database of athletes. Once the addition of the extra year to include the Olympic initial list of athletes had been compiled, it was then Games. necessary to trace the representative history for each

SUCCESS RATING FOR SWIMMERS ON THE AUSTRALIAN SWIM TEAM BETWEEN 1990 AND 2000 Success Scale Point Range Male # Male % Female # Female % Team # Team % Limited Success 1.5-3 13 15.1 15 17.6 28 16.4 Moderately Successful 3.5-5 10 11.6 9 10.6 19 11.1 Successful 5.5-9 15 17.4 25 29.4 40 23.4 Highly Successful 9.5-13.5 13 15.1 18 21.2 31 18.1 Extremely Successful 14+ 35 40.7 18 21.2 53 31 TOTALS 86 99.9 85 100 171 100

AVERAGE NUMBER OF MAJOR INTERNATIONAL TEAMS AND AVERAGE NUMBER OF POINTS Male Female Team Average Number of Teams 4.46 3.83 4.15 Average Number of Points 12.59 10.87 11.73

PERCENTAGE OF ATHLETES THAT ARE CURRENTLY ACTIVE, AND THEIR SUCCESS RATING Point Male # Male % Female # Female % Team # Team % Success Scale Range Active Athletes Active Athletes Active Athletes Limited Success 1.5-3 3 3.5 3 3.5 6 3.5 Moderately 3.5-5 3 3.5 2 2.6 5 2.9 Successful Successful 5.5-9 6 7 14 16.5 20 11.7 Highly Successful 9.5-13.5 5 5.8 4 4.7 9 5.3 Extremely 14+ 12 14 5 5.9 17 9.9 Successful TOTALS 29 33.8 28 33.2 57 33.3

10 MOST SUCCESSFUL SWIMMERS ON THE AUSTRALIAN SWIM TEAM BETWEEN 1990 & 2000 Surname First Name Subject # M/ F Active # Teams Total Points Ranking Rogers Phil 34 M X 15 46 1 Stevenson Nicole 144 F 15 42 2 O'Neill Susie 27 F 15 42 2 Fydler Chris 10 M 14 40.5 4 Overton Elli 28 F 11 35 5 Perkins Kieren 30 M 12 35 5 Dunn Matthew 9 M 12 34.5 7 Lewis Hayley 24 F X 10 34 8 Riley Samantha 66 F 12 33.5 9 Curry-Kenny Lisa 116 F 11 33.5 9 TOTALS Average 12.7 37.6

DISCUSSION OF RESULTS these competitions, and the similar selection Between 1990 and 2000, 171 athletes represented requirements to make these teams for both sexes. Australia at major international competitions. Of that Of these 171 athletes… total, there were 86 males and 85 females. We would 31% were Extremely Successful (14+ points) 18.1% were Highly Successful (9.5-13.5 points) expect to see similar numbers of participants of males 23.4% were Successful (5.5-9 points) and females due to the similar events available at 11.1% were Moderately Successful (3.5-5 points) 16.4% were considered to have Limited Success (1.5-3 points)

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On average, the athletes made 4.15 teams and in 3 Olympic Games, 4 World Championships, 3 scored 11.73 points on the Success Scale. Commonwealth Games, 6 Pan Pacific There was a significantly higher number of male Championships. At 30 years of age, he has had an athletes (35) compared to female athletes (18) who extraordinarily consistent career! were considered to be extremely successful on the Questions arise as to why he has been able to Success Scale. Conversely, there were more female sustain an international career of the highest standard athletes (25) considered to be successful as compared for 13 years. Talent, hard work and dedication aside, to male athletes (15), as well as more female athletes factors that come in to play, may be the inclusion of considered highly successful (18) as compared to the 50 form strokes (additional events) and the male athletes (13). addition of semi finals in the 50, 100 and 200-metre These numbers indicate that male swimmers in events. With athletes required to swim so many the 90s had longer and more successful swimming individual events in order to reach the finals, careers in terms of longevity as compared to their additional swimmers are required to assist with female counterparts. On average, the male swimmers swimming relays to help qualify the team in the competed on 4.46 teams, scoring 12.59 points on the heats. This opens up spots for relay alternate Success Scale. The female swimmers, on average, positions, increasing the number of athletes competed on 3.83 teams, scoring 10.87 points. representing Australia. 16.4% of the 171 athletes scored in the Limited The location of the major competitions seems to Success category. Questions arise as to why this is be a factor in team size. In the 90s the World the case? Some of these swimmers are just starting Championships were held in Australia on two their careers and have only just qualified for their occasions (1991 and 1998), as well as the Pan Pacific first team, therefore not having sufficient time to Championships in 1999 and the Olympic Games in accumulate points. On the other hand, some of these 2000. When these competitions were on home soil, athletes have qualified for the Pan Pac or the size of the teams has been at an all time high… Commonwealth Games, where the selection criteria Olympic Games 2000 44 Pan Pacific Championships 1999 51 allows for three athletes per event, but were not able World Championships 1991 42 to step up to the next level and qualify for the World Hosting major international competitions here in Championship or Olympic Team when the criteria for Australia has had a positive impact on the length of selection was tightened to two per event with time an athlete’s career. standards imposed. Is this an acceptable percentage, The motivational factors, for competing in a major or do additional time, effort and resources need to be international competition on home soil cannot be put into these developing athletes to ensure they are overlooked. Of the 10 most successful athletes of the able to extend their careers? Conversely, 83.6% of 90s, seven competed at the 2000 Olympics. Of those the athletes in the 90s have gone on to represent seven, five have now retired. How much did the Australia at multiple competitions … many of those attraction of competing in an Olympic Games in front at the highest level. of a home crowd contribute to sustaining the careers What were some of the contributing factors to of our very best athletes? Would Susie O’Neill, these findings? Kieren Perkins, Chris Fydler, Matthew Dunn and The 10 most successful athletes of the 90s on Elli Overton have swum through to the 2000 average represented Australia on 12.7 teams scoring Olympics if it were held outside Australia? These 37.6 points on the Success Scale. Of these 10, nine five athletes were already two-time Olympians prior were triple Olympians and one was a double to 2000, of which two had already won Olympic Olympian. This indicates, that in order to have a Gold. career with longevity, an athlete must be able to meet Even though on average, the male swimmers of the selection criteria to qualify, and then compete at the 90s had longer, more successful swimming the highest international level over an extended careers, seven of the top 10 swimmers on the team period of time. were female. There may not be as many female Australia’s most successful athlete of the 90s was athletes considered extremely successful as compared Phil Rogers. He competed in 15 major international to males (18:35), but there are more females in the competitions, scoring 46 points on the Success Scale. upper echelons of success than males. Of these seven He first represented Australia at the 1989 Pan Pacific females, two had interrupted careers. Championships and competed at every major Lisa Curry-Kenny has represented Australia on international competition up to and including the 11 occasions, scoring 33.5 points. She made her first 2001 World Championships, without missing a team. team in 1978 for the World Championships. She did During his career (which is still active) he competed not swim internationally from 1985 to 1988 or in

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1991, but did continue her career up to and including SUMMARY & CONCLUSIONS the 1992 Olympic Games. During the gaps in her career, she was married and had children. It has been shown that between 1990 and 2000, the athletes who have earned selection to the Hayley Lewis had a similar career path. She first Australian Swim Team, have done so with varying represented Australia at the Commonwealth Games degrees of success. The most successful athletes have in 1990. She competed at every major international had careers spanning over a decade, with multiple competition until the Olympics in 1996 (with the representation at the highest level. They have had exception of the 1991 Pan Pacs). She retired after the long and illustrious careers. On the other end of the Olympics and did not swim between 1997 and 1999. scale, some of the athletes have been unable to She too was married and had a child. Hayley then sustain a long-term career. resumed her swimming career, earning a spot on the 2000 Olympic team, and the 2001 World Results indicate that the male swimmers have Championships team. It is plausible, that had these enjoyed more successful careers in this time period in two women not stopped their swimming careers in terms of longevity, than the female swimmers. On order to have a family, they would now be at the very average, the males have qualified for more teams, top of the list of the most successful swimmers of the earning more points on the Success Scale. 90s. There are many factors, which may influence the On the other hand – the break from swimming longevity of a swimmer’s career. Some of the issues may well indeed be the reason why they were able to that were addressed within the scope of this paper re-establish their careers and again qualify for an were… Australian team – thereby extending their already successful careers even longer. • Selection criteria to qualify for the teams • Additional events at major international Are societal pressures on our female athletes a competitions (relays, semi finals, form stroke determining factor in the length of their swimming 50’s) and how this has increased opportunities for careers? Does society expect females to “retire and athletes have a family”, or get on with their professional • Location of competitions in terms of team size careers, and therefore cut short their swimming (teams are larger when the events are held on careers? This could be a reason why we do not have home soil) as many female swimmers with extremely successful • Necessity of qualifying for the Olympic Team to careers as we do males. Hayley Lewis and Lisa aid in a long term career (9 of the top 10 most Curry-Kenny have shown that you can indeed do successful athletes of the 90s, were triple both, and do it very well! Olympians)

Of the 26 athletes who are still active on the Other areas that were touched on and require Australian Swim Team today (members of the 2001 further investigation, include… World Championship Team), 29 are male of which 12 are in the extremely successful category and 28 • Motivational factors affecting longevity, as it are female of which 5 are extremely successful. The relates to competitions on home soil female swimmers outrank the men 14:6 in the • Social implications for female athletes on their successful category. All other categories are similar careers between the sexes. Other issues worth further investigation include The trends of the 90s – with female swimmers the impact of: international results (medals and having shorter careers than the males – are already finals), prize money, sponsorship dollars and showing up on the 2001 World Championship Team. swimming as a career, on the longevity of an This situation needs to be addressed. Our female athlete’s career. These issues have not been dealt swimmers are finishing up their careers long before with, within the scope of this paper, but are intriguing their male counterparts. areas of investigation in the future.

The Australian Swim Team has a healthy supply of athletes within its ranks at the moment who are

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already considered to be extremely successful. But, 15. Australian Swimming 81st Annual Report 1989- the trends of the 90s – with female swimmers having 1990 (1990) p50 shorter careers than the males – are already showing 16. Australian Swimming 82nd Annual Report 1990- up on the 2001 World Championship Team. This 1991 (1991) p51 situation needs to be addressed. Our female 17. Australian Swimming 83rd Annual Report 1991- swimmers are finishing up their careers long before 1992 (1992) pp38-40 their male counterparts. 18. Australian Swimming 84th Annual Report 1992- 1993 (1993) p41 The next major competition for Australia, on 19. Australian Swimming 85th Annual Report 1993- home soil, is the 2006 Commonwealth Games. Only 1994 (1994) p38 after this competition will it again be possible to 20. Australian Swimming 86th Annual Report 1994- assess the impact of a home games on the longevity 1995 (1995) pp42, 45 of an Australian swimmer’s career. 21. Australian Swimming 87th Annual Report 1995- 1996 (1996) p50 References: 22. Australian Swimming 1996-1997 Annual Report 1. Amateur Swimming Union of Australia, Annual (1997) p55 Report Season 1978-79 (1979) p17 23. Australian Swimming 89th Annual Report 1997- 2. Amateur Swimming Union of Australia, Annual 1998 (1998) pp62-63 Report Season 1979-80 (1980) p25 24. Australian Swimming Annual Report 1998-99 3. Amateur Swimming Union of Australia, Annual (1999) p52 Report Season 1980-81 (1981) pp20-21 25. Australian Swimming 91st Annual Report 4. Amateur Swimming Union of Australia, Annual 1999/2000 (2000) p54 Report Season 1981-82 (1982) pp19-20 26. Australian Swimming, Telstra Dolphins 5. Amateur Swimming Union of Australia, Annual Australian Swim Team – Team Handbook – 8th Report Season 1982-83 (1983) pp42-43, 49 FINA World Swimming Championships, Perth 6. Amateur Swimming Union of Australia, Annual January 8-11, 1998, JP Publications, 1998, Report Season 1983-84 (1984) pp48-49, 59 Australia 7. Amateur Swimming Union of Australia, 27. Dennett, B. and Hanson, I., Australian Swimming Australian Swimming Reports, Results and Web Site, 26 Olympians for World Championship Records 1984-85 Season (1985) p2 Team, 2001 8. Australian Commonwealth Games Association, 28. Gordon, H., Australia and the Olympic Games, XVI Commonwealth Games 1998 Kuala Lumpur University of Queensland Press 1994 Malaysia – Australia Team Handbook, Webster 29. International Olympic Committee, The Games of Publishing, 1998, Australia the XXVII Olympiad – Swimming – Official 9. Australian Commonwealth Games Association, Results Book, International Olympic Committee, Australia at the Commonwealth Games 1911- 2000, Australia, Medal Standings 1998; XVI Commonwealth Games Kuala Lumpur 30. News Limited, 2000 Australian Olympic Team Malaysia, Australian Commonwealth Games Handbook and Media Guide, Harper Collins Association Inc., 1998, Australia Publishers, 2000, Australia 10. Australian Olympic Committee, 2000 Australian 31. Organising Committee for the 8th FINA World Olympic Team – Selection Media Guide, Swimming Championships, Event Handbook – 8th Australian Olympic Committee, 2000, Australia FINA World Swimming Championships, Perth 11. Australian Swimming 77th Annual Report 1985- January 8-11, 1998, Australia 1986 Season (1986) pp23-24 32. Swimming in Australia – Journal of the ASCTA 12. Australian Swimming 78th Annual Report 1986- (Jan-Feb 2001), 2001 World Swimming 1987 Season (1987) pp12-15 Championship Australian Athlete Selection 13. Australian Swimming 79th Annual Report 1987- Criteria, 2001 p50 1988 Season (1988) p62 33. Thierry N.J. Swimnews (Sept 1999), Pan Pacific 14. Australian Swimming Inc. 80th Annual Report Results 1999 p12 1988-1989 Season (1989) p51 34. Thierry N.J. FINA 1998 Long Course World Swimming Annual, Olympic Standards, 1998 p55

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LOCATION OF MAJOR INTERNATIONAL COMPETITION VERSUS SIZE OF THE AUSTRALIAN TEAM 2000 Olympic 1999 Pan Pacific 1998 Commonwealth 1998 World 1997 Pan Pacific 1996 Olympic Competition Games Championships Games Championships Championships Games Total Points 220 76.5 82 140 55.5 170 # Team Members 44 51 41 35 37 34 Location Australia Australia Malaysia Australia Japan USA

1994 1992 1990 1995 Pan Pacific 1994 World 1993 Pan Pacific 1991 Pan Pacific 1991 World Commonwealth Olympic Commonwealth Championships Championships Championships Championships Championships Games Games Games 61.5 104 82 55.5 165 63 168 82 41 26 41 37 33 42 42 41 USA Italy Canada Japan Spain Canada Australia NZ

TOP 10 SWIMMERS (Part 1) First Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 Surname M/F Active Name # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG Rogers Phil 34 M X 15 4 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 Stevenson Nicole 144 F 15 5 1.5 4 2 1.5 5 1.5 4 2 O'Neill Susie 27 F 15 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 Fydler Chris 10 M 14 5 1.5 2 4 5 1.5 4 2 1.5 5 1.5 4 2 Overton Elli 28 F 11 5 1.5 4 5 1.5 4 2 1.5 5 1.5 4 Perkins Kieren 30 M 12 5 1.5 2 5 1.5 4 2 1.5 5 1.5 4 2 Dunn Matthew 9 M 12 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 Lewis Hayley 24 F X 10 4 5 5 1.5 4 2 1.5 5 4 2 Riley Samantha 66 F 12 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 Curry-Kenny Lisa 116 F 11 5 2 TOTALS 12.7 2 7 7 6 6 4 9 9 9 9 9 10 8 8 7

TOP 10 SWIMMERS (Part 2) First Subject # 1989 1988 1987 1986 1986 1985 1984 1983 1982 1982 1991 1980 1979 1978 1978 Total Surname M/F Active Name # Teams PP OG PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points Rogers Phil 34 M X 15 1.5 46 Stevenson Nicole 144 F 15 1.5 5 1.5 2 4 1.5 42 O'Neill Susie 27 F 15 1.5 42 Fydler Chris 10 M 14 1.5 40.5 Overton Elli 28 F 11 35 Perkins Kieren 30 M 12 35 Dunn Matthew 9 M 12 34.5 Lewis Hayley 24 F X 10 34 Riley Samantha 66 F 12 33.5 Curry-Kenny Lisa 116 F 11 1.5 5 1.5 4 2 5 1.5 2 4 33.5 TOTALS 12.7 5 1 1 1 1 1 1 1 1 1 0 1 1 1 1 37.6

INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 1) First Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 Surname M/F Active Name # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG Abernathy Robert 119 M 1 1.5 Allen Malcolm 80 M 5 1.5 5 1.5 1.5 1.5 Allesandri Fiona 164 F 4 2 Armstrong Duncan 150 M 5 5 Ayre Brooke 125 F 1 1.5 Baildon Andrew 148 M 9 2 1.5 5 1.5 4 2 Benzie Charlene 57 F x 2 4 1.5 Bequir Simon 103 M 2 2 1.5 Beringen Glen 156 M 7 1.5 Bourke Aaron 101 M 2 4 2 Bowron Natasha 79 F 1 4 Broderick Leah 135 F 3 4 2 Brown Ian 151 M 5 5 1.5 4 2 Brown Rebecca 3 F 5 5 1.5 4 2 1.5 Bruce Robert 157 M 5 1.5 4 2 Bryant Phillip 94 M 4 1.5 4 2 5 Burge-Lopez Sheridan 165 F 3 2 Callus Ashley 4 M x 4 4 5 1.5 2 Calub Dyana 5 F x 5 4 5 1.5 2 1.5

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INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 1) First Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 Surname M/F Active Name # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG Cameron Hamish 104 M 2 2 1.5 Clatworthy Jodi 162 F 6 4 2 Coombs Simon 88 M 1 5 Cooper Jason 136 M 3 4 2 Cowley Simon 47 M x 5 4 1.5 2 4 1.5 Creedy Rebecca 58 F x 3 1.5 2 4 Curry-Kenny Lisa 116 F 11 5 2 Dale Scott 120 M 1 1.5 D'Arcy Sarah-Jane 6 F x 3 4 5 1.5 Delaney Cameron 7 M x 2 5 1.5 Denman Helen 70 F 4 2 4 1.5 5 Dewick Steven 89 M 4 5 1.5 4 2 Dodd Melanie 8 F 2 5 1.5 Dornbusch Nicole 126 F 3 1.5 4 Dunn Matthew 9 M 12 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 Eldridge Kurt 121 M 1 1.5 Elford Janelle 160 F 4 1.5 2 Ellem Kristy 85 F 1 1.5 English Jeff 48 M x 2 1.5 2 Everingham Emma 127 F 1 1.5 Flutter Chloe 112 M 1 1.5 Frame Linley 97 F 5 1.5 5 1.5 4 Fydler Chris 10 M 14 5 1.5 2 4 5 1.5 4 2 1.5 5 1.5 4 2 Galvin Peter 137 M 1 4 Gartrell Stacey 93 F 5 5 1.5 4 2 1.5 Giteau Kasey 11 F x 2 4 5 Glazebrook Jane 98 F 1 1.5 2 Godfrey-Hanna Kate 59 F x 4 1.5 2 4 1.5 Goode Sybilla 12 F x 1 5 Goodman Scott 76 M 6 4 1.5 5 1.5 1.5 1.5 Graham Elka 13 F x 2 4 5 Greaves Toni 128 F 1 1.5 Greville Julia 71 F 4 2 4 5 1.5 Griggs Joanna 132 F 3 4 2 Habler Leigh 113 F 2 1.5 5 Hackett Grant 14 M x 6 4 5 1.5 2 4 1.5 Haenan Toby 90 M 4 5 5 1.5 4 Ham Julia 1 F x 2 4 1.5 Hanson Brooke 2 F x 3 4 1.5 2 Harding Brent 122 M 4 1.5 4 2 Harris Angela 149 F x 4 1.5 Harris Rachel 15 F x 3 5 1.5 2 Harrison Regan 16 M x 3 4 5 1.5 Hass Ray 49 M x 3 4 1.5 1.5 Hawke Brett 17 M x 2 4 5 Herrod Kelvin 123 M 1 1.5 Hewitt Nathan 50 M x 1 1.5 Hildreth Caroline 18 F 4 5 1.5 2 1.5 Hooiveld Lara 166 F 4 2 Housman Glen 91 M 9 5 1.5 4 2 1.5 5 4 2 Huegill Geoff 19 M x 6 4 5 1.5 2 4 1.5 Ikin Mark 124 M 2 1.5 Johnson Emma 60 F 4 1.5 4 5 1.5 Johnson Deanne 107 F 1 2 Jones Leisel 20 F x 2 4 5 Jose Richelle 72 F 2 2 1.5 Kennedy Angela 61 F 4 1.5 4 5 1.5 King Zane 68 M 3 2 4 1.5 Kirby William 21 M x 8 4 5 1.5 2 1.5 4 2 1.5 Klim Michael 22 M x 8 4 5 1.5 2 4 1.5 5 1.5 Kowalski Daniel 23 M x 8 5 2 4 5 1.5 4 2 1.5 Lambert Brad 105 M 1 2 Lang Darren 95 M 7 1.5 4 2 1.5 5 1.5 4 Lawson Rodney 147 M 9 2 5 1.5 4 2 Lewis Hayley 24 F x 10 4 5 5 1.5 4 2 1.5 5 4 2 Lewis Shane 96 M 5 1.5 2 1.5 5 4 Lewis Danielle 62 F x 1 1.5 Livingston-Stevenson Nicole 144 F 15 5 1.5 4 2 1.5 5 1.5 4 2

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INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 1) First Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 Surname M/F Active Name # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG Logan Scott 81 M 2 1.5 5 Lord Karen 167 F 4 2 Lord Gary 142 M 2 2 Mackie Lise 73 F 4 2 1.5 5 5 1.5 Majer Julie 99 F 4 1.5 1.5 1.5 Mathew Angela 129 F 1 1.5 McDonald Julie 152 F 8 5 4 2 McGregor Grant 51 M x 2 4 1.5 McKenzie Michael 168 M 8 2 McKenzie Jacqui 108 F 5 2 1.5 5 1.5 McKillop-Davies Simon 117 M 3 5 4 2 McMahon Jenny 138 F x 2 4 2 McMahon Megan 63 F 2 4 1.5 Meehan Joanne 114 F 3 1.5 5 1.5 Miller Scott 52 M 6 1.5 5 1.5 4 2 1.5 Mitchell Ryan 25 M 7 5 1.5 2 4 5 1.5 2 Morris Helen 130 F 3 1.5 4 2 Mullens Angela 153 F 4 5 2 Munz Lori 64 F x 3 4 1.5 2 Neumann Nadine 65 F 5 1.5 2 4 1.5 5 Norris Justin 26 M x 3 4 5 1.5 O'Brien David 139 M 1 4 O'Neill Susie 27 F 15 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 Overton Elli 28 F 11 5 1.5 4 5 1.5 4 2 1.5 5 1.5 4 Park Kristy 86 F 1 1.5 Pearson Todd 29 M x 3 4 5 1.5 Pedrazzini Emily 74 F x 1 2 Perkins Kieren 30 M 12 5 1.5 2 5 1.5 4 2 1.5 5 1.5 4 2 Pieters Deane 110 M 4 1.5 5 1.5 4 Pine Adam 31 M x 8 4 5 2 4 1.5 4 2 1.5 Proctor Donna 161 F 7 1.5 4 2 Pyke Therese 131 F 2 1.5 4 Radley Adrian 69 M 4 2 4 1.5 1.5 Ramsay Heath 32 M x 1 5 Redford Nicole 133 F 3 4 2 Reilly Jennifer 33 F x 4 4 5 1.5 2 Renshaw Matthew 158 M 7 1.5 4 2 Rickard Nathan 53 M x 3 1.5 2 4 Riley Samantha 66 F 12 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 Roberts Martin 146 M 7 2 5 4 2 Rogers Phil 34 M x 15 4 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 Rogis Anthony 77 M x 1 4 Rooney Giann 35 F x 4 4 5 1.5 2 Ryan Sarah 36 F x 11 4 5 1.5 2 4 1.5 5 1.5 4 2 1.5 Samuelson Jason 82 M x 1 1.5 Schaffer Kelly 140 F 1 4 Seiben Jon 154 M 7 5 1.5 Shaw Greg 54 M x 2 1.5 1.5 Sheehan Dwade 102 M 3 4 2 1.5 Smith Meredith 75 F 6 2 4 1.5 1.5 2 1.5 Smith Roger 106 M 1 2 Smith Matthew 83 M 1 1.5 Stachewicz Thomas 155 M 10 5 4 2 Steed Trent 55 M x 6 1.5 2 4 1.5 5 1.5 Stevens Craig 56 M x 2 4 1.5 Stocks Brett 169 M 7 2 Stoney Clementine 37 F x 2 4 5 Sullivan Sally-Anne 115 F 1 1.5 Taylor Nicole 143 F 1 2 Taylor-Smith Shelly 134 F 1 4 Thomas Petria 38 F x 9 4 5 2 4 5 1.5 4 2 1.5 Thompson Kirsten 39 F x 1 5 Thorpe Ian 40 M x 6 4 5 1.5 2 4 1.5 Thorpe Sarah 163 F 4 4 Thorpe Christina 100 F 1 1.5 Townsend Brooke 87 F 1 1.5 Upton Simon 159 M 4 1.5 4 Upton Richard 78 M 3 4 1.5 1.5

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INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 1) First Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 Surname M/F Active Name # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG Van der Wal Ian 84 M 4 1.5 5 2 Van Lint Jacinta 42 F x 3 5 1.5 1.5 Van Wirdum Karin 145 F 11 5 1.5 4 2 5 1.5 4 2 Van Wisse Tammy 141 F 1 4 Vander Zant Robbie 41 M x 7 5 1.5 2 1.5 1.5 4 2 Vary Adam 111 M 1 1.5 Waddell Angus 118 M 3 5 2 Wade Debby 109 F 1 2 Watson Josh 43 M x 5 4 5 1.5 2 4 Welsh Matthew 44 M x 5 4 5 1.5 4 1.5 White Tarnee 45 F x 3 4 5 1.5 Wilson David 170 M 4 2 Windsor Anna 46 F x 8 5 2 4 5 1.5 4 2 1.5 Winter Jade 92 M 1 5 Woodhouse Robert 171 M 8 2 Woods Danielle 67 F x 1 1.5

INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 2) First Subject # 1989 1988 1987 1986 1986 1985 1984 1983 1982 1982 1991 1980 1979 1978 1978 Total Surname M/F Active Name # Teams PP OG PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points Abernathy Robert 119 M 1 1.5 Allen Malcolm 80 M 5 11 Allesandri Fiona 164 F 4 1.5 5 1.5 10 Armstrong Duncan 150 M 5 5 1.5 2 4 17.5 Ayre Brooke 125 F 1 1.5 Baildon Andrew 148 M 9 1.5 5 1.5 24 Benzie Charlene 57 F x 2 5.5 Bequir Simon 103 M 2 3.5 Beringen Glen 156 M 7 1.5 5 1.5 4 2 1.5 17 Bourke Aaron 101 M 2 6 Bowron Natasha 79 F 1 4 Broderick Leah 135 F 3 1.5 7.5 Brown Ian 151 M 5 5 17.5 Brown Rebecca 3 F 5 14 Bruce Robert 157 M 5 5 1.5 14 Bryant Phillip 94 M 4 12.5 Burge-Lopez Sheridan 165 F 3 5 1.5 8.5 Callus Ashley 4 M x 4 12.5 Calub Dyana 5 F x 5 14 Cameron Hamish 104 M 2 3.5 Clatworthy Jodi 162 F 6 1.5 5 2 4 18.5 Coombs Simon 88 M 1 5 Cooper Jason 136 M 3 1.5 7.5 Cowley Simon 47 M x 5 13 Creedy Rebecca 58 F x 3 7.5 Curry-Kenny Lisa 116 F 11 1.5 5 1.5 4 2 5 1.5 2 4 33.5 Dale Scott 120 M 1 1.5 D'Arcy Sarah-Jane 6 F x 3 10.5 Delaney Cameron 7 M x 2 6.5 Denman Helen 70 F 4 12.5 Dewick Steven 89 M 4 12.5 Dodd Melanie 8 F 2 6.5 Dornbusch Nicole 126 F 3 1.5 7 Dunn Matthew 9 M 12 34.5 Eldridge Kurt 121 M 1 1.5 Elford Janelle 160 F 4 1.5 5 10 Ellem Kristy 85 F 1 1.5 English Jeff 48 M x 2 3.5 Everingham Emma 127 F 1 1.5 Flutter Chloe 112 M 1 1.5 Frame Linley 97 F 5 1.5 13.5 Fydler Chris 10 M 14 1.5 40.5 Galvin Peter 137 M 1 4 Gartrell Stacey 93 F 5 14 Giteau Kasey 11 F x 2 9 Glazebrook Jane 98 F 1 3.5 Godfrey-Hanna Kate 59 F x 4 9

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INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 2) First Subject # 1989 1988 1987 1986 1986 1985 1984 1983 1982 1982 1991 1980 1979 1978 1978 Total Surname M/F Active Name # Teams PP OG PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points Goode Sybilla 12 F x 1 5 Goodman Scott 76 M 6 15 Graham Elka 13 F x 2 9 Greaves Toni 128 F 1 1.5 Greville Julia 71 F 4 12.5 Griggs Joanna 132 F 3 1.5 7.5 Habler Leigh 113 F 2 6.5 Hackett Grant 14 M x 6 18 Haenan Toby 90 M 4 15.5 Ham Julia 1 F x 2 5.5 Hanson Brooke 2 F x 3 7.5 Harding Brent 122 M 4 1.5 9 Harris Angela 149 F x 4 2 4 1.5 9 Harris Rachel 15 F x 3 8.5 Harrison Regan 16 M x 3 10.5 Hass Ray 49 M x 3 7 Hawke Brett 17 M x 2 9 Herrod Kelvin 123 M 1 1.5 Hewitt Nathan 50 M x 1 1.5 Hildreth Caroline 18 F 4 10 Hooiveld Lara 166 F 4 1.5 5 1.5 10 Housman Glen 91 M 9 1.5 26.5 Huegill Geoff 19 M x 6 18 Ikin Mark 124 M 2 1.5 3 Johnson Emma 60 F 4 12 Johnson Deanne 107 F 1 2 Jones Leisel 20 F x 2 9 Jose Richelle 72 F 2 3.5 Kennedy Angela 61 F 4 12 King Zane 68 M 3 7.5 Kirby William 21 M x 8 21.5 Klim Michael 22 M x 8 24.5 Kowalski Daniel 23 M x 8 25 Lambert Brad 105 M 1 2 Lang Darren 95 M 7 19.5 Lawson Rodney 147 M 9 1.5 1.5 2 4 23.5 Lewis Hayley 24 F x 10 34 Lewis Shane 96 M 5 14 Lewis Danielle 62 F x 1 1.5 Livingston-Stevenson Nicole 144 F 15 1.5 5 1.5 2 4 1.5 42 Logan Scott 81 M 2 6.5 Lord Karen 167 F 4 1.5 5 1.5 10 Lord Gary 142 M 2 1.5 3.5 Mackie Lise 73 F 4 15 Majer Julie 99 F 4 4.5 Mathew Angela 129 F 1 1.5 McDonald Julie 152 F 8 1.5 5 1.5 2 4 25 McGregor Grant 51 M x 2 5.5 McKenzie Michael 168 M 8 1.5 5 1.5 2 4 1.5 1.5 19 McKenzie Jacqui 108 F 5 1.5 11.5 McKillop-Davies Simon 117 M 3 11 McMahon Jenny 138 F x 2 6 McMahon Megan 63 F 2 5.5 Meehan Joanne 114 F 3 8 Miller Scott 52 M 6 15.5 Mitchell Ryan 25 M 7 21 Morris Helen 130 F 3 7.5 Mullens Angela 153 F 4 1.5 1.5 10 Munz Lori 64 F x 3 7.5 Neumann Nadine 65 F 5 14 Norris Justin 26 M x 3 10.5 O'Brien David 139 M 1 4 O'Neill Susie 27 F 15 1.5 42 Overton Elli 28 F 11 35 Park Kristy 86 F 1 1.5 Pearson Todd 29 M x 3 10.5 Pedrazzini Emily 74 F x 1 2 Perkins Kieren 30 M 12 35

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INDIVIDUAL SWIMMING SUCCESS OF EACH MEMBER OF THE AUSTRALIAN SWIM TEAM BETWEEN 1990-2000 (Part 2) First Subject # 1989 1988 1987 1986 1986 1985 1984 1983 1982 1982 1991 1980 1979 1978 1978 Total Surname M/F Active Name # Teams PP OG PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points Pieters Deane 110 M 4 12 Pine Adam 31 M x 8 24 Proctor Donna 161 F 7 1.5 5 1.5 1.5 17 Pyke Therese 131 F 2 5.5 Radley Adrian 69 M 4 9 Ramsay Heath 32 M x 1 5 Redford Nicole 133 F 3 1.5 7.5 Reilly Jennifer 33 F x 4 12.5 Renshaw Matthew 158 M 7 2 4 1.5 2 17 Rickard Nathan 53 M x 3 7.5 Riley Samantha 66 F 12 33.5 Roberts Martin 146 M 7 1.5 5 1.5 21 Rogers Phil 34 M x 15 1.5 46 Rogis Anthony 77 M x 1 4 Rooney Giann 35 F x 4 12.5 Ryan Sarah 36 F x 11 32 Samuelson Jason 82 M x 1 1.5 Schaffer Kelly 140 F 1 4 Seiben Jon 154 M 7 5 1.5 1.5 5 2 21.5 Shaw Greg 54 M x 2 3 Sheehan Dwade 102 M 3 7.5 Smith Meredith 75 F 6 12.5 Smith Roger 106 M 1 2 Smith Matthew 83 M 1 1.5 Stachewicz Thomas 155 M 10 1.5 5 1.5 2 4 1.5 5 31.5 Steed Trent 55 M x 6 15.5 Stevens Craig 56 M x 2 5.5 Stocks Brett 169 M 7 1.5 2 4 1.5 5 1.5 17.5 Stoney Clementine 37 F x 2 9 Sullivan Sally-Anne 115 F 1 1.5 Taylor Nicole 143 F 1 2 Taylor-Smith Shelly 134 F 1 4 Thomas Petria 38 F x 9 29 Thompson Kirsten 39 F x 1 5 Thorpe Ian 40 M x 6 18 Thorpe Sarah 163 F 4 2 4 1.5 11.5 Thorpe Christina 100 F 1 1.5 Townsend Brooke 87 F 1 1.5 Upton Simon 159 M 4 5 1.5 12 Upton Richard 78 M 3 7 Van der Wal Ian 84 M 4 1.5 10 Van Lint Jacinta 42 F x 3 8 Van Wirdum Karin 145 F 11 1.5 5 1.5 33 Van Wisse Tammy 141 F 1 4 Vander Zant Robbie 41 M x 7 17.5 Vary Adam 111 M 1 1.5 Waddell Angus 118 M 3 1.5 8.5 Wade Debby 109 F 1 2 Watson Josh 43 M x 5 16.5 Welsh Matthew 44 M x 5 16 White Tarnee 45 F x 3 10.5 Wilson David 170 M 4 1.5 5 1.5 10 Windsor Anna 46 F x 8 25 Winter Jade 92 M 1 5 Woodhouse Robert 171 M 8 5 1.5 2 4 1.5 5 2 23 Woods Danielle 67 F x 1 1.5

SPORT SPECIFIC NAME LIST (Part 1) Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 1989 1988 # F/M Active # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG PP OG 1 34 M X 15 4 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 1.5 2 144 F 15 5 1.5 4 2 1.5 5 1.5 4 2 1.5 5 3 27 F 15 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 2 1.5 4 10 M 14 5 1.5 2 4 5 1.5 4 2 1.5 5 1.5 4 2 1.5 5 28 F 11 5 1.5 4 5 1.5 4 2 1.5 5 1.5 4 6 30 M 12 5 1.5 2 5 1.5 4 2 1.5 5 1.5 4 2 7 9 M 12 5 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 8 24 F X 10 4 5 5 1.5 4 2 1.5 5 4 2

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SPORT SPECIFIC NAME LIST (Part 1) Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 1989 1988 # F/M Active # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG PP OG 9 66 F 12 1.5 2 4 1.5 5 1.5 4 2 1.5 5 1.5 4 13 116 F 11 5 2 1.5 10 145 F 11 5 1.5 4 2 5 1.5 4 2 1.5 5 11 36 F X 11 4 5 1.5 2 4 1.5 5 1.5 4 2 1.5 12 155 M 10 5 4 2 1.5 5 14 38 F X 9 4 5 2 4 5 1.5 4 2 1.5 15 91 M 9 5 1.5 4 2 1.5 5 4 2 1.5 16 23 M X 8 5 2 4 5 1.5 4 2 1.5 17 152 F 8 5 4 2 1.5 5 18 46 F X 8 5 2 4 5 1.5 4 2 1.5 19 22 M X 8 4 5 1.5 2 4 1.5 5 1.5 20 148 M 9 2 1.5 5 1.5 4 2 1.5 5 21 31 M X 8 4 5 2 4 1.5 4 2 1.5 22 147 M 9 2 5 1.5 4 2 1.5 23 171 M 8 2 5 24 21 M X 8 4 5 1.5 2 1.5 4 2 1.5 25 154 M 7 5 1.5 5 26 25 M 7 5 1.5 2 4 5 1.5 2 27 146 M 7 2 5 4 2 1.5 5 28 95 M 7 1.5 4 2 1.5 5 1.5 4 29 168 M 8 2 1.5 5 30 162 F 6 4 2 1.5 5 31 14 M X 6 4 5 1.5 2 4 1.5 32 19 M X 6 4 5 1.5 2 4 1.5 33 40 M X 6 4 5 1.5 2 4 1.5 34 150 M 5 5 5 35 151 M 5 5 1.5 4 2 5 36 169 M 7 2 1.5 37 41 M X 7 5 1.5 2 1.5 1.5 4 2 38 161 F 7 1.5 4 2 1.5 5 39 158 M 7 1.5 4 2 40 43 M X 5 4 5 1.5 2 4 41 44 M X 5 4 5 1.5 4 1.5 42 90 M 4 5 5 1.5 4 43 52 M 6 1.5 5 1.5 4 2 1.5 44 55 M X 6 1.5 2 4 1.5 5 1.5 45 76 M 6 4 1.5 5 1.5 1.5 1.5 46 73 F 4 2 1.5 5 5 1.5 47 3 F 5 5 1.5 4 2 1.5 48 157 M 5 1.5 4 2 5 49 5 F X 5 4 5 1.5 2 1.5 50 93 F 5 5 1.5 4 2 1.5 51 96 M 5 1.5 2 1.5 5 4 52 65 F 5 1.5 2 4 1.5 5 53 97 F 5 1.5 5 1.5 4 1.5 54 156 M 7 1.5 55 47 M X 5 4 1.5 2 4 1.5 56 94 M 4 1.5 4 2 5 57 4 M X 4 4 5 1.5 2 58 70 F 4 2 4 1.5 5 59 89 M 4 5 1.5 4 2 60 71 F 4 2 4 5 1.5 61 33 F X 4 4 5 1.5 2 62 35 F X 4 4 5 1.5 2 63 75 F 6 2 4 1.5 1.5 2 1.5 64 60 F 4 1.5 4 5 1.5 65 61 F 4 1.5 4 5 1.5 66 110 M 4 1.5 5 1.5 4 67 159 M 4 1.5 4 5 68 108 F 5 2 1.5 5 1.5 1.5 69 163 F 4 4 70 80 M 5 1.5 5 1.5 1.5 1.5 71 117 M 3 5 4 2 72 6 F X 3 4 5 1.5 73 16 M X 3 4 5 1.5 74 26 M X 3 4 5 1.5 75 29 M X 3 4 5 1.5 76 45 F X 3 4 5 1.5 77 164 F 4 2 1.5 5 78 160 F 4 1.5 2 1.5 5

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SPORT SPECIFIC NAME LIST (Part 1) Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 1989 1988 # F/M Active # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG PP OG 79 18 F 4 5 1.5 2 1.5 80 166 F 4 2 1.5 5 81 167 F 4 2 1.5 5 82 153 F 4 5 2 1.5 83 84 M 4 1.5 5 2 1.5 84 170 M 4 2 1.5 5 85 11 F X 2 4 5 86 59 F X 4 1.5 2 4 1.5 87 13 F X 2 4 5 88 122 M 4 1.5 4 2 1.5 89 149 F X 4 1.5 90 17 M X 2 4 5 91 20 F X 2 4 5 92 69 M 4 2 4 1.5 1.5 93 37 F X 2 4 5 94 165 F 3 2 5 95 15 F X 3 5 1.5 2 96 118 M 3 5 2 1.5 97 114 F 3 1.5 5 1.5 98 42 F X 3 5 1.5 1.5 99 135 F 3 4 2 1.5 100 136 M 3 4 2 1.5 101 58 F X 3 1.5 2 4 102 132 F 3 4 2 1.5 103 2 F X 3 4 1.5 2 104 68 M 3 2 4 1.5 105 130 F 3 1.5 4 2 106 64 F X 3 4 1.5 2 107 133 F 3 4 2 1.5 108 53 M X 3 1.5 2 4 109 102 M 3 4 2 1.5 110 126 F 3 1.5 4 1.5 111 49 M X 3 4 1.5 1.5 112 78 M 3 4 1.5 1.5 113 7 M X 2 5 1.5 114 8 F 2 5 1.5 115 113 F 2 1.5 5 116 81 M 2 1.5 5 117 101 M 2 4 2 118 138 F X 2 4 2 119 57 F X 2 4 1.5 120 1 F X 2 4 1.5 121 51 M X 2 4 1.5 122 63 F 2 4 1.5 123 131 F 2 1.5 4 124 56 M X 2 4 1.5 125 88 M 1 5 126 12 F X 1 5 127 32 M X 1 5 128 39 F X 1 5 129 92 M 1 5 130 99 F 4 1.5 1.5 1.5 131 79 F 1 4 132 137 M 1 4 133 139 M 1 4 134 77 M X 1 4 135 140 F 1 4 136 134 F 1 4 137 141 F 1 4 138 103 M 2 2 1.5 139 104 M 2 2 1.5 140 48 M X 2 1.5 2 141 98 F 1 1.5 2 142 72 F 2 2 1.5 143 142 M 2 2 1.5 144 124 M 2 1.5 1.5 145 54 M X 2 1.5 1.5 146 107 F 1 2 147 105 M 1 2 148 74 F X 1 2

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SPORT SPECIFIC NAME LIST (Part 1) Subject # 2001 2000 1999 1998 1998 1997 1996 1995 1994 1994 1993 1992 1991 1991 1990 1989 1988 # F/M Active # Teams WC OG PP CG WC PP OG PP WC CG PP OG PP WC CG PP OG 149 106 M 1 2 150 143 F 1 2 151 109 F 1 2 152 119 M 1 1.5 153 125 F 1 1.5 154 120 M 1 1.5 155 121 M 1 1.5 156 85 F 1 1.5 157 127 F 1 1.5 158 112 M 1 1.5 159 128 F 1 1.5 160 123 M 1 1.5 161 50 M X 1 1.5 162 62 F X 1 1.5 163 129 F 1 1.5 164 86 F 1 1.5 165 82 M X 1 1.5 166 83 M 1 1.5 167 115 F 1 1.5 168 100 F 1 1.5 169 87 F 1 1.5 170 111 M 1 1.5 171 67 F X 1 1.5 Average 4.152046784

SPORT SPECIFIC NAME LIST (Part 2) Subject # 1987 1986 1986 1985 1984 1983 1982 1982 1981 1980 1979 1978 1978 Total # F/M Active # Teams PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points 1 34 M X 15 46 2 144 F 15 1.5 2 4 1.5 42 3 27 F 15 42 4 10 M 14 40.5 5 28 F 11 35 6 30 M 12 35 7 9 M 12 34.5 8 24 F X 10 34 9 66 F 12 33.5 13 116 F 11 5 1.5 4 2 5 1.5 2 4 33.5 10 145 F 11 1.5 33 11 36 F X 11 32 12 155 M 10 1.5 2 4 1.5 5 31.5 14 38 F X 9 29 15 91 M 9 26.5 16 23 M X 8 25 17 152 F 8 1.5 2 4 25 18 46 F X 8 25 19 22 M X 8 24.5 20 148 M 9 1.5 24 21 31 M X 8 24 22 147 M 9 1.5 2 4 23.5 23 171 M 8 1.5 2 4 1.5 5 2 23 24 21 M X 8 21.5 25 154 M 7 1.5 1.5 5 2 21.5 26 25 M 7 21 27 146 M 7 1.5 21 28 95 M 7 19.5 29 168 M 8 1.5 2 4 1.5 1.5 19 30 162 F 6 2 4 18.5 31 14 M X 6 18 32 19 M X 6 18 33 40 M X 6 18 34 150 M 5 1.5 2 4 17.5 35 151 M 5 17.5 36 169 M 7 2 4 1.5 5 1.5 17.5 37 41 M X 7 17.5 38 161 F 7 1.5 1.5 17 39 158 M 7 2 4 1.5 2 17 40 43 M X 5 16.5 41 44 M X 5 16 42 90 M 4 15.5

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SPORT SPECIFIC NAME LIST (Part 2) Subject # 1987 1986 1986 1985 1984 1983 1982 1982 1981 1980 1979 1978 1978 Total # F/M Active # Teams PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points 43 52 M 6 15.5 44 55 M X 6 15.5 45 76 M 6 15 46 73 F 4 15 47 3 F 5 14 48 157 M 5 1.5 14 49 5 F X 5 14 50 93 F 5 14 51 96 M 5 14 52 65 F 5 14 53 97 F 5 13.5 54 156 M 7 1.5 5 1.5 4 2 1.5 17 55 47 M X 5 13 56 94 M 4 12.5 57 4 M X 4 12.5 58 70 F 4 12.5 59 89 M 4 12.5 60 71 F 4 12.5 61 33 F X 4 12.5 62 35 F X 4 12.5 63 75 F 6 12.5 64 60 F 4 12 65 61 F 4 12 66 110 M 4 12 67 159 M 4 1.5 12 68 108 F 5 11.5 69 163 F 4 2 4 1.5 11.5 70 80 M 5 11 71 117 M 3 11 72 6 F X 3 10.5 73 16 M X 3 10.5 74 26 M X 3 10.5 75 29 M X 3 10.5 76 45 F X 3 10.5 77 164 F 4 1.5 10 78 160 F 4 10 79 18 F 4 10 80 166 F 4 1.5 10 81 167 F 4 1.5 10 82 153 F 4 1.5 10 83 84 M 4 10 84 170 M 4 1.5 10 85 11 F X 2 9 86 59 F X 4 9 87 13 F X 2 9 88 122 M 4 9 89 149 F X 4 2 4 1.5 9 90 17 M X 2 9 91 20 F X 2 9 92 69 M 4 9 93 37 F X 2 9 94 165 F 3 1.5 8.5 95 15 F X 3 8.5 96 118 M 3 8.5 97 114 F 3 8 98 42 F X 3 8 99 135 F 3 7.5 100 136 M 3 7.5 101 58 F X 3 7.5 102 132 F 3 7.5 103 2 F X 3 7.5 104 68 M 3 7.5 105 130 F 3 7.5 106 64 F X 3 7.5 107 133 F 3 7.5 108 53 M X 3 7.5 109 102 M 3 7.5 110 126 F 3 7 111 49 M X 3 7 112 78 M 3 7

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SPORT SPECIFIC NAME LIST (Part 2) Subject # 1987 1986 1986 1985 1984 1983 1982 1982 1981 1980 1979 1978 1978 Total # F/M Active # Teams PP CG WC PP OG PP* WC CG PP* OG PP* CG WC Points 113 7 M X 2 6.5 114 8 F 2 6.5 115 113 F 2 6.5 116 81 M 2 6.5 117 101 M 2 6 118 138 F X 2 6 119 57 F X 2 5.5 120 1 F X 2 5.5 121 51 M X 2 5.5 122 63 F 2 5.5 123 131 F 2 5.5 124 56 M X 2 5.5 125 88 M 1 5 126 12 F X 1 5 127 32 M X 1 5 128 39 F X 1 5 129 92 M 1 5 130 99 F 4 4.5 131 79 F 1 4 132 137 M 1 4 133 139 M 1 4 134 77 M X 1 4 135 140 F 1 4 136 134 F 1 4 137 141 F 1 4 138 103 M 2 3.5 139 104 M 2 3.5 140 48 M X 2 3.5 141 98 F 1 3.5 142 72 F 2 3.5 143 142 M 2 3.5 144 124 M 2 3 145 54 M X 2 3 146 107 F 1 2 147 105 M 1 2 148 74 F X 1 2 149 106 M 1 2 150 143 F 1 2 151 109 F 1 2 152 119 M 1 1.5 153 125 F 1 1.5 154 120 M 1 1.5 155 121 M 1 1.5 156 85 F 1 1.5 157 127 F 1 1.5 158 112 M 1 1.5 159 128 F 1 1.5 160 123 M 1 1.5 161 50 M X 1 1.5 162 62 F X 1 1.5 163 129 F 1 1.5 164 86 F 1 1.5 165 82 M X 1 1.5 166 83 M 1 1.5 167 115 F 1 1.5 168 100 F 1 1.5 169 87 F 1 1.5 170 111 M 1 1.5 171 67 F X 1 1.5 Average 4.152046784 11.73976608

See you at the 2002 CONVENTION MAY 1st to 5th

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Tiger Shark Tiger Shark is the essential tool for swimming coaching Improve your coaching or sporting performance instantly – or just have fun – with a waterproof- weatherproof-mobile camera system.

An innovative underwater camera and viewer system that gives you the capability to see what is occurring under the water as it happens.

Lightweight, fully self-contained, durable … the Tiger Shark offers many benefits to coaches and athletes alike.

Instant feedback

The Tiger Shark allows you to see what is taking place under the water as it happens, instantly improving your ability as a coach to identify areas for improvement. While experienced coaches can use their judgement to guess what is occurring under the surface, the Tiger Shark ensures that you know exactly what is happening.

Post-mortem Performance Evaluation

You can easily connect the Tiger Shark to a video camera, allowing you to record performance and then analyse it at a later date and work through the performance with the athlete. Best of all, you can use the on-board viewer and scrap the video if you like!

When you purchase the Tiger Shark you receive… • Camera Head • Display and Control Unit (including battery) • 10m extension cable with A/V terminations • Laminated User Manual • Spare parts • Pole and pole clamps • 1 year Warranty and Support • Carry case

For more information, contact… www.federationpark.com.au

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Performance news…

In their first Olympics, in Sydney 2000, Aquapacer™ have achieved impressive results with swimmers who trained with the Aquapacer™.

Aquapacer™ Medallists… Gold – 35% of winners Silver – 28% Bronze – 22%

In total, 28% of medal winners benefited from training with Aquapacer™.

90% of all Aquapacer™ Olympic swimmers have set personal best times after using Aquapacer™.

Improving stroke rate and length are achievable with Aquapacer™ … so don’t be without one in your preparations for Athens 2004.

Aquapacer™

SPECIAL OFFER $1974.00 (Includes GST)

Plus two Sound Impulse Units valued at $365. + $11 P&H

Aquapacer™ is a patented sonic metronome designed for use in the pool. Aquapacer™ enables swimmers and coaches to hear the stroke rate every stroke or simply just the lap pace. Aquapacer™ is a proven and versatile coaching tool that is designed for developing technique, improving stroke length and rate, plus instilling confidence in swimmers of all levels. Aquapacer™ can be the ‘virtual trainer’ for all categories of swimmers from the international level to the age group swimmer just starting out.

SETTING THE PACE IN SPORT

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The Aquapacer™ is a durable hand held programmer that has a cordless RF link to a Pacer, which is worn by the swimmer. The coach or swimmer can program it for up to 120 laps per swimmer, including rest periods, plus there is the facility for memorising 16 different swimmer Aquapacer™ programs. The programs are then downloaded, at poolside, to the Pacers, which the swimmers then take with them into the water. The Pacer provides the swimmer with a ‘beep’ for stroke rate and can also provide different sounds for pace per lap and rest periods. The combination of Aquapacer™ enables coaches and teachers to give individual training programs for up to 16 different swimmers for a 1-2 hour training session, or more. While some swimmers are on the Aquapacer™ training sessions they can… • Improve stroke rate – consistency as well as achieve a higher rate on sprint sets • Develop stroke technique while closely tracking competitive stroke rates – every stroke • Increase stroke length using ‘Stepping Training Technique – STT’ • Improve turns – maintain stroke rate into and out of turns • Practice starts using random start program • Practice race simulation • Control aerobic and anaerobic training, plus heart rate sets • Introduce fun and realism – create random programs to keep swimmer sharp! • Use in conjunction with heart rate training protocols for more accurate control By having some swimmers on Aquapacer™, training coaches/teachers have found they can give more time to individual training and/or studying specific swimmers. Aquapacer™ swimmers have found the Pacer to be a great motivational and performance feedback tool in the water, which has helped to make their training more focused and rewarding. To quote Ian Thorpe, Olympic Gold Medallist … ”Aquapacer™ somehow makes the sets seem easier.”

SOLO incorporates the features and benefits of the Olympian but in a compact self- contained Pacer where the programmability is integral within the device. Set your individual programs for training, race simulation or just company as your ‘Training Partner in the water’. Aquapacer™ SOLO keeps you challenged and on the pace every stroke, whether it is the precision repeats for race pace or those tedious long distance sessions. SOLO is totally portable and can be used by active sportsmen, not just in swimming, SOLO but any sport where there is a rhythmic cyclical rate. SOLO features include… $199.00 • Program up to 63 laps with 99 repeats (Includes GST) • Stroke rates in Seconds per Stroke (SPS) or Strokes per Minute (SPM) • Lap pace and elapsed time + $11 P&H Some of the benefits of SOLO… • Complete control for any swim set • Training to improve stroke rate and stroke length • Even pace swimming over long distance • Stroke rate that can be varied to simulate race tactics or aerobic/anaerobic training • As a teaching tool, which is fun for Age Group swimmers • A source of motivation for any swimmer whether able bodied or disabled • Training partner for pacing ‘dry training’ – e.g. VASA or rowing machines Other sports applications where Aquapacer™ SOLO is providing performance enhancement for competitors – Triathlons, Track & Field Athletics, Rowing, Kayaking, Cycling, Rehabilitation from sports and other injuries.

For more information, contact… ASCTA, PO Box 824, Lavington NSW 2641 Phone: (02) 6041 6077 Fax: (02) 6041 4282

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