IN – January-February 2004

CONTENTS ASCTA, PO Box 824, Mailing Address From the Desk of Leigh Nugent ...... 1 Lavington NSW 2641 Obituary – ‘Doc’ Counsilman (Cecil M. Colwin) ...2 Email [email protected] Olympic Qualifications Procedures – Swimming12 Web Site www.ascta.com New Anti-Doping Policy (John Priestly)...... 14 Membership Phone: 02 6041 6077 Breaking the Magic Minute Barrier (Phillip Enquiries Fax: 02 6041 4282 ASCTA Insurance Whitten)...... 15 1300 300 511 Nutritional Requirements for Optimum Brokers Swimming Performance (Karen Inge)...... 17 Understanding Efficient Technique (Dick SWIMMING in AUSTRALIA is published six times Hannula & Bruce Mason) ...... 19 annually. Racing Starts (Dick Hannula) ...... 22 Racing Turns (Dick Hannula) ...... 24 Copy Deadline th Great Start – Fast Turn – Top Finish (Dick January-February 15 January th Hannula Bruce Mason)...... 26 March-April 15 March th The Essentials of Great (Michael May-June 15 May th Piper)...... 28 July-August 15 July September-October 15th September Breaststroke (Dick Hannula) ...... 31 th Kicking Phenomenon (John Lohn) ...... 32 November-December 15 November Standing Tall (Ed Odeven) ...... 35 Butterfly & Weightless Hands (Kerry O’Brien) ..39 The Lowdown on Hypoxic Training (Kevin Milak)41 Advertising Rates (inc. GST) Psychology (Scott Boyle)...... 43 1 Issue 3 Issues 6 Issues Health Waves ...... 45 $ $ $ What’s Cookin’? (Bill Volckening)...... 46 Full Page 600 1,300 1,850 LEARN TO SWIM...... 46 ¾ Page 500 1,100 1,500 Building the Foundation (Johnny Johnson)...... 46 ½ Page 300 750 1,200 What are you made of? (Phillip Whitten) ...... 48 ¼ Page 200 500 900 Look Professional (Carolynn Burt) ...... 49 Banner 4cm x 1col 55 A Speedster before her time...... 50 Get into the Swim ...... 51 FINA Aquatics World ...... 51 NOTICE TO ADVERTISERS A Gift from Santa Claus – Finland has a new hero … Hanna-Maria Seppala (Pedro Adrega ...... 51 All copy is subject to acceptance by the publisher. All Guideline to protect the athletes...... 53 advertisers must ensure that their advertisements Professional Swimming Coaching Rights, North comply strictly with the requirements of all Federal Olympic Pool...... 55 Legislation. The publisher reserves the right to reject Letters to the Editor ...... 56 copy without giving any reason or explanation. Providing safe environments for children ( Government Department of Families)...... 58 COPYRIGHT ISSUE FROM THE PUBLISHER Ugly Parent Syndrome (The AusSport Post) ...... 63 Ursula’s Annual Update (Ursula Carlile)...... 70 As more and more articles with invaluable technical Swimming Fastest in Review (Ernie Maglischo).79 and research data have and will be published WSCA Newsletter...... 83 through our Magazine for our Members to read and 2003 State-of-the- Report (Chuck Wielgus) ... 83 use, it is timely to mention Copyright infringements. A few thoughts on why Coaches get fired (Guy Edson) ...... 89 The ASCTA Magazine (SWIMMING in AUSTRALIA) Application of Training Physiology (Bill Publisher strongly advises all concerned that any Sweetenham) ...... 91 attempts to reprint articles or excerpts from contents Application of Biomechanics to Training/Racing is prohibited without the written permission of the (Bill Sweetenham)...... 92 Professionalising the Coaching of Swimming (John publisher and author. Any infringements of copyright Leonard)...... 93 will be dealt with accordingly. How Sweetenham got Britain to swim against the tide (Peta Bee) ...... 94 Views expressed in articles are those of the Emotional Intelligence (Karen Peterson) ...... 95 authors and do not necessarily reflect those of Dealing with Disappointment () ...96 the Editor or the Board of ASCTA. Swim for Fitness (Scott Rabalais) ...... 98 SWIMMING IN AUSTRALIA – January-February 2004

The Melbourne World Cup displayed evidence of this characteristic and it was reflected in the high standard of swimming performances; it may result in what will possibly be the fastest world cup meet of the series. From the Desk of Apart from a handful of internationals LEIGH NUGENT it was largely Australians setting that Acting High Performance Director standard. Australian Swimming Following the World Cup was the highly successful national event camp on the Gold Coast. Again swimmers and coaches were demonstrating that they were trying harder. Swimmers were displaying a greater competitiveness at workouts as well as a willingness to learn and improve their skills; a characteristic I haven’t witnessed in past, recent years. Since December 2003 I have been appointed to the role of Acting High I am spending my time now developing Performance Director of Australian the plan that is already in place for the Swimming. Athens Olympics. Much has already been done but there is still a lot of detail to be I will be performing the duties of the attended to, with particular attention High Performance Director through to the being focused on getting in place the World Short Course Championships, special requests that we have asked for in which are being conducted in October regard to upgrading the staging camp 2004 in the USA. venue at Sindelfingen. A visit is planned for Sindelfingen and the Olympic site in I am currently touring the State Athens at an appropriate time in the near Championships and taking the future, to ensure that our preparation opportunity to talk to swimmers and runs as smoothly as possible. coaches about their plans in getting themselves ready for the Olympic Trials In any preparation it is vital that and, if successful, their longer term plans swimmers stay injury and illness free, for their preparation for the Olympics. because only in this state can you prepare 100% effectively. There have been some very encouraging performances at these championships so far; particularly considering that virtually all of the swimmers are in hard work whilst they are competing over this period.

The preparation in the Olympic year is always different to the three long course preparations preceding it. Everyone tries harder.

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OBITUARY COACHING PHILOSOPHY JAMES EDWARD ‘DOC’ COUNSILMAN Doc’s coaching philosophy was influenced in Born Birmingham, Alabama, 28th December 1920 several ways by the late Ernst Vornbrock who Died 5.30am, 4th January, 2004, Bloomington, aimed to help swimmers achieve their full Indiana academic, athletic, and social potential. By Cecil M. Colwin “Maturity in coaching is important; not only should the be aware of one’s own basic Coach James Edward ‘Doc’ Counsilman of needs, but also of Indiana University, who passed those of the team, away in Bloomington, Indiana, on and when the two 4th January, 2004, after many years coincide, the coach of suffering the torments of usually has a very Parkinson’s disease, was recognised sound philosophy.” world-wide as one of the great coaches in swimming history and Doc warned about also as the pre-eminent visionary in getting caught in the the history of swimming. True, trap of seeking to others have made major discoveries, develop champions but taking the science of only. “You don’t have competitive swimming, from the to sacrifice the rest birth of the sport, to the time of of the team to Counsilman, what ‘Doc’ contributed develop the was much the better half. His life’s exceptional few”, he work will leave an indelible mark on often said. “Develop the sport. a state of mind that concerns itself with A who swam for everyone on the team. Then you will have more Doc reads like a who’s who of swimming greats; than your fair share of champions and fewer , , Gary Hall, John champions will have a distorted idea of their Kinsella, , Charles Hickcox, Don own importance.” McKenzie, Chet Jastremski, Tom Stock, , , Alan Somers, Ted Stickles, Doc readily admits that he learned a great Larry Schulhof, , and many deal from the talented swimmers he coached. others. “For example, Mark Spitz taught me a lot”, he says. “Great swimmers usually have an innate Doc’s swimmers gloried in hard, intelligent sense of how they function. They seem to know work, and they attached a stigma to those who instinctively how hard they need to work, and didn’t pull their weight. Doc was a born master when they need to ease off. There’s no need for of group dynamics; he used positive thinking, the slave-driver approach to coaching. By ritual, ceremony, and tradition to bond respecting the swimmer’s perceptions about his swimmers into tough, enthusiastic, successful swimming, and by good communication, a teams. But, above all, Doc was a fine coach can develop the sensitivity to understand inspirational coach, as sensitive to the the swimmer’s basic needs.” aspirations and emotions of the swimmers as a photographic plate is to light. For over 20 years, about 18,000 kids attended Doc’s annual swim stroke clinics, There is insufficient space to list all the fine where he taught his assistants the importance achievements of individual Indiana swimmers. of a positive approach to stroke instruction, and There were many all-time ‘firsts’, the most how important it was not to jump in with notable of all being Mark Spitz’s seven gold criticisms of a young swimmer’s stroke, but medals at the 1972 Munich Olympics, and Jim rather to praise the good points about it. Montgomery’s 100m Olympic Freestyle win in Montreal, 1976, when he became the first The success of Indiana’s swimming teams swimmer in history to crack 50 seconds for the became a tradition in the Hoosier State, and distance. twice the team was given a dinner by the governor of Indiana. And, if this were not enough, once a year Marge Counsilman invited the team home for lasagne.

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Doc’s “Jelly Bean Day” was another enquiring mind spent hours extracting traditional occasion. Once a season, every information from the data and forming workable swimmer was timed for 800 metres, using his concepts. particular competitive stroke. A pound of jelly beans was awarded to every swimmer making The result was that his swimming teams standard times. This became such a tradition improved, and so did the teams of those that the stands were half-filled with spectators, coaches around the world who adopted his and the results were published in the local concepts. They knew that Counsilman was one newspaper. of them, a scientist but also a coach, and a great one at that. He was twice American Doc often warned about getting caught in the Olympic Coach (1964 and 1976). The 1964 trap of seeking to develop champions only. “You team won all but two gold medals and over half don’t have to sacrifice the rest of the team to of all medals; the 1976 team won all but one develop the exceptional few”, he often said. gold medal and three-fourths of all medals. At “Develop a state of mind that concerns itself one time or another, his swimmers set world with everyone on the team. Then you will have records in every single men’s event, a record more than your fair share of champions and unequalled by any other team. When ‘Doc’ fewer champions will have a distorted idea of retired in 1990, his teams’ win/loss record at their own importance.” Indiana was 286-36-1, and his swimmers had won seven long course national team THE SCIENTIST-COACH championships.

Before the advent of Counsilman, swimming EARLY YEARS coaches hadn’t taken sports science seriously. Most scientists weren’t good at explaining James Edward Counsilman was born of themselves; their work was generally thought to German-American parents in Birmingham, be ‘too technical’, and of little practical value. Alabama, on the 28th December, 1920, the Frustrated, they withdrew into esoteric younger son of Joseph and Ottilia Counsilman. language, referring to the public as ‘laymen’, He was two years old when his parents and developing obscure terms from which a separated, and his mother returned with Jim naive secret-society feeling of superiority was and his brother, Joe (3½), to her home town of derived. St Louis, Missouri.

Counsilman, however, wrote simply as well The small Counsilman family arrived in St as accurately. He understood the sport, had an Louis, poor and desperate, destined to face intuitive feel for it, and was immensely creative. years of hardship and privation. But Ottilia He was a former national champion, a Counsilman, a staunch member of the Missouri successful coach, and trained in scientific Lutheran Synod, was a woman of strong investigation by the best in the field. He was one principles, great drive, and indomitable spirit. of the few who knew how to ask the right questions. She faced hardship with self-sacrifice, and cheerful, perennial optimism, encouraging her The word went out that “Counsilman’s stuff two sons by saying, “God helps those who help really worked”. Coaches started to read his themselves.” papers on interval training. They learnt how to control work-rest ratios and develop a always had an swimmer’s speed and endurance. Then, when implacable curiosity, and was fascinated by all Counsilman published his work that first kinds of swimming motions in nature. As a boy, explained how the laws of physics govern stroke he loved to watch fish slip through water, and mechanics, they read that too, applied it, and he caught snakes and put them in water to see found that their swimmers swam more them swim. The outcome of their interest in efficiently. animals was that Joe became a veterinary surgeon, and Jim became the coach/scientist In short, ‘Doc’ directed his mind to a who uncovered many of the secrets of human methodical and unrelenting analysis of swimming. swimming techniques in a manner never before attempted. The quality that set ‘Doc’ apart was perhaps the persistence of his curiosity about the world. Throughout his career his keen,

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BECOMES A SWIMMER But Vornbrock was devoted ‘to helping kids improve their self-esteem, and become better Together with ‘Baron’, a black Labrador adjusted’. A highly intuitive person, Vornbrock Retriever, the two brothers spent their boyhood treated Jim like his own son and taught him to rambling the 1400 acres of nearby Forest Park. think positively, and to ‘always finish what you One day, they were wading in the park’s fish start’. Vornbrock introduced him to classical hatchery when Jim stepped into a hole and music, and the arts in general, and even nearly drowned. He decided to teach himself allowed him access to his collection of classical how to swim, and within a year he won a place records with the result that Counsilman on the High School swim team. He also became developed a life-long appreciation of classical a fine high school track and field athlete, music; Puccini’s operas, “Turandot” and covering 440 yards in 54 seconds, and leaping “Madam Butterfly” becoming his favourites. 5’10” in the high jump. He had wanted to be a diver, but he broke his ankle so decided to THE DEPRESSION YEARS focus on swimming. Now keenly interested in swimming, he read the autobiography of Jim Counsilman graduated from High School Captain Matthew Webb, first man to swim the in 1937 in the middle of the Great Depression. Channel. Webb’s feats inspired Jim. Jim had inherited his mother’s tremendous He developed into a fine swimmer and a drive, and he found employment wherever he national champion. He went on to become one could get it; one week he would work as a of the great figures in the history of the sport. packer for Singer sewing machines, while the And, like Matthew Webb, he accomplished his next week might find him climbing poles and own ‘first’ when he became the oldest man to wiring up domestic telephones for $20 a week. swim the Channel. During this time he continued to attend workouts, walking two miles there and two ERNST VORNBROCK – A PROFOUND miles back again, to both early morning and INFLUENCE evening practices. In 1941, the United States national outdoor In 1938, at Maplewood, Missouri, Jim championships were held in Doc’s hometown of Counsilman won his first important swimming St. Louis which was fortunate because he race, and caught the attention of Ernst couldn’t have afforded the travel to travel Vornbrock, the coach at the St. Louis elsewhere. Jim finished second in the 200m Downtown YMCA. Vornbrock came into Jim’s Breaststroke event. He swam the distance by life at the right time. His mother had toiled hard alternating between orthodox Breaststroke and and long to support her family, the two boys the hybrid ‘Butterfly-Breaststroke’, a had always been trouble-free and dependable, combination of Butterfly arm-action and but the influence of a strong male figure was Breaststroke kick. never more needed. By comparison with his At the meet, Coach Vornbrock introduced school friends, Jim was at a disadvantage. Jim to Mike Peppe, coach of the Ohio State Vornbrock saw this, and soon took a keen University. There were no scholarships in those interest in the young man, in whom he days, but Mike Peppe took an interest in Jim, discerned the character and talent that leads to and found him a job as an elevator operator in success. the Statehouse (State of Ohio governmental Vornbrock became a big influence in Jim building), where he earned 40¢ an hour, which Counsilman’s life; so much so that, 30 years bought a full meal in those days. In addition, later, Jim was to dedicate his epoch-making Peppe arranged for Jim to share a room with book, “The Science of Swimming”, to “My coach, the great Hawaiian swimmer Keo Nakama in the the late Ernst Vornbrock”. Vornbrock helped University’s International House. Jim to improve his self-image, and discover the Counsilman enrolled in a B.A. course, potential that lay within him. A year before majoring in forestry, but later switched to a meeting Vornbrock, Jim had graduated 113th in science degree in physical education. In April a class of 116, and was in the depths of despair. 1942, he competed in the national short course He had shown promise in mathematics, an championships, in Columbus, Ohio, and won indication of conceptual ability, but his teachers the 220 yards Breaststroke event, setting a new overlooked his strong points instead of using National AAU record in the process. them as positive reinforcement. This failure to In June 1942, Coach Hal Minto invited Doc perceive his innate ability resulted in Jim never to train with him at Cuyahoga Falls, Ohio, to thinking of himself as smart. prepare for the national long course championships. He was not to know that the

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pool was filled with artesian well water, and roster, went to Hawaii for the summer to train that it was ‘as cold as ice’. Neither did he know under the legendary coach, Soichi Sakamoto. that, at Cuyahoga Falls, he was to meet Sakamoto taught Doc that swimmers could Marjorie Scrafford, his future wife and life-long train much harder than most people thought companion for 60 years. they could; in fact, every aspect of the Hawaiian After winning the national 200 metres title at experience made a great impression on him. New London, Connecticut, in August 1942, Later Doc was to say. “Sakamoto trained the Marjorie and Doc started dating. Then he swimmers hard, but he was a kind, gentle returned to Ohio State, only to be called up for person, and he never screamed or hollered. If military service in early March 1943, a week you did something that he didn’t like, he would before the Big 10 Conference Meet. Although become quiet, but he was not vengeful or Doc wasn’t to compete in the Big 10 for the first vindictive. Sakamoto never won a place as a time until 1946, when the war was over, Jim coach on a United States Team. He wasn’t a was not about to delay his marriage, and he politician, and he was never really recognised, and ‘Marge’ were wed on June 15th 1943. Jim even when he had the majority of swimmers on left for Europe on active service in January the team. At least, he should have been selected 1945. as the distance coach.”

THE U.S. ARMY AIR CORPS SWIMMING RESEARCH

Doc signed up in the U.S. Army Air Corps, Counsilman graduated from Ohio State in 1947, and scored in the 99 percentile in the IQ tests. then went to the University of Illinois to study Although not talkative about his actual military for a master’s degree under Professor Thomas service, it is on record that, between January Kirk Cureton, regarded as “the father of and May 1945, when the war in Europe ended, swimming research”. Cureton’s pioneering Doc flew 32 missions as a B-24 bomber pilot research made prolific contributions to and was awarded the Air Medal with Oak Leaf understanding physical fitness. He was one of Cluster. While bombing the railroad marshalling the first to undertake the physiological yards in Innsbruck, his plane’s landing gear measuring of champion swimmers. Cureton was was shot out, and he flew the plane over the known for his ability to make students think. Alps to crash land near Zagreb in Yugoslavia, He challenged them, stimulated their curiosity, saving the lives of his crew. For his courage Jim and their desire to investigate, saying, “If you Counsilman was awarded the Distinguished end up upsetting tradition, why that’s fine”. Flying Cross. Doc admired Tom Cureton for his original thinking, and not being afraid to upset FIRST COACHING EXPERIENCE tradition. He respected Cureton’s individualism and drive. Cureton taught him how to apply the Discharged from the Army Air Corps in laws of physics to human movement; how not to August 1945, Jim returned to his studies at be afraid to try new methods, and make radical Ohio State, and was appointed captain of the changes. Over the years, Doc’s mind ranged far championship-winning swimming team in 1946 and wide, speculating over unsolved problems and 1947. In 1946, he won the Big Ten in the new field of competitive swimming. Conference 200 yards Breaststroke title, and Doc’s main focus in preparing his master’s took 2nd in the same event to in thesis, was on “A Cinematographic Analysis of the NCAA championships. the Butterfly Breaststroke”, which included a In those days swimmers were allowed to comparison between the Breaststroke whip and coach while still competing, and Mike Peppe, wedge kick actions. In this study, he pioneered impressed by Jim’s personality and knowledge, the use of the motion camera as a scientific asked him to be his assistant. The former instrument for analysing swimming techniques. bomber pilot made a strong, mature leader to Doc discovered that for underwater whom the swimmers reacted with enthusiasm. photography to be successful, required plenty of And he kept a log, just as he had done in the light and clear water, and Jim found the ideal Air Corps. He recorded every workout, from the venue at Silver Springs, Florida, where he day he started coaching. Years later, he was to obtained the use of a specially-made say. “The most valuable research I ever did was underwater tank. Among the first subjects in contained in the daily training log of every his underwater studies were such great workout I set in my career.” swimmers as Adolph Kiefer, 1936 Olympic In 1946 the Ohio State team, which had a champion, Wally Ris, 1948 Olympic number of great Hawaiian swimmers on their 100m champion, , national

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Butterfly champion, Bowen Stassforth, 1952 maintained that the ‘correct’ leg action in crawl Olympic silver medallist in the 200m Butterfly, swimming was the six-beat kick. In 1957, Doc and George Breen, 1500m Olympic bronze was the first to describe and explain the two- medallist, 1956. beat crawl, and it became standard for most distance swimmers. DOC’S FIRST OLYMPIC CHAMPION Doc experimented with weight training. He held a landmark symposium of weight training Completing his master’s degree, Doc went to experts at Cortland State in 1954 that helped to the , on Cureton’s advice, and dispel the fallacy that weight training made Cureton drove him there to meet C.H. McCloy swimmers ‘muscle-bound’. The Australians and W.W. Tuttle, important names in exercise were making big strides with new training physiology, a science then only in its infancy. methods, and it was significant that George Years later, Doc would say, “Both these men Breen, a weight-trained athlete, was one of the were also good biomechanists. They were great few non-Australians to challenge them. pioneers, and I can’t say enough in their praise. George Breen confirmed what Doc had In retrospect, much of the material they were learned from Coach Sakamoto in Hawaii; publishing was a bit naive, but, nevertheless, namely that swimmers are capable of adapting very good for the time.” to large amounts of hard work. At Cortland, Doc While preparing his doctoral dissertation, soon made his mark. In five years his team won Doc was assistant coach to David Armbruster. 35 of 40 meets, and four conference titles. Not In 1948, Jim coached Iowa swimmer, Walter only did he coach his team to win, but he Ris, to the Olympic 100m Freeestyle title at the always encouraged his swimmers to reach for London Olympics. Head Coach Armbruster was their full potential in all aspects of their lives ... busy building a boat in his garage, so it was Ernst Vornbrock had taught him well. Jim who coached Ris all that summer. Ris’ Olympic victory gave Doc a great deal of HOME IN INDIANA confidence. Counsilman completed his doctorate in By the late 1950’s, Doc Counsilman’s August 1951. His dissertation discussed “The reputation as a coach and researcher was well Application of Force in Two Types of Crawl established, and, when Coach Robert Royer Stroke”, and was a continuation of Louis Alley’s became ill and had to retire from his post at early work on the crawl-stroke. Jim stayed one Indiana University, Frank McKinney urged the academic year longer at Iowa, then accepted a university to hire Doc. Doc thrived on being in post as assistant professor, and head swimming the thick of competition, and it was natural that coach at The State University of New York he jumped at the chance to enter the big (SUNY) at Cortland. leagues He taught tests, measurements, statistics Doc came to Bloomington in 1957, and two and physiology, coached the swimming team, outstanding swimmers, Frank McKinney and and junior varsity soccer. The university Frank Brunell, came to swim for Doc at administration, anxious to publicise the Indiana. Soon others followed. Don Watson, qualifications of its staff, insisted that personnel coach of the outstanding Hinsdale High School, of doctoral status should be addressed as who had trained under Doc at Iowa, and was a “Doctor”. But Jim’s students, somewhat less close friend, encouraged swimmers such as formally, addressed him as ‘Doc’. So ‘Doc’ he , Scott Cordin, John Murphy, and became, and ‘Doc’ he has remained – right many others, to go to Indiana. From Australia through into swimming history came Coach Don Talbot’s outstanding stars, Cortland was exclusively a teacher’s college, and Robert Windle, both of Olympic and not a place where one would expect to find gold medal fame. The momentum was so great Olympic calibre talent. But one day Doc spotted that, at the 1964 Olympic Trials, at Flushing a freshman with obvious feel of the water. He Meadows, New York, seven of the eight finalists had also seen him on the soccer field, and Doc in the 200m Breaststroke, led by the great Chet knew that the young man had never swum Jastremski, came from Doc’s team. competitively, but Counsilman told him that, Although barred from competing in the with hard work, he could break world records. NCAA’s from 1961-1963 because of rule Three years later, George Breen won a bronze infractions by the university football program, medal in the Melbourne Olympic Games, and Doc kept morale high and the team continued broke three world records in Distance Freestyle. to compete at a high level in the Big Ten and Breen’s unorthodox two-beat crossover crawl AAU championships. Ted Stickles broke seven kick was criticised by traditionalists who world records in the Individual Medley event

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during his career, and, in fact, during those DOC’S CONTRIBUTIONS TO years, it was calculated that Indiana teams COMPETITIVE SWIMMING could have defeated the rest of the world in a head-to-head competition. Doc contributed to every phase of competitive swimming. No phase of the sport DOC COUNSILMAN ON “THE SCIENTIFIC escaped his attention and was not significantly METHOD” improved by his influence. His ground-breaking research covered a wide field. In the area of Doc Counsilman had an excellent training in exercise physiology, and conditioning, he the scientific method. His advice to students published papers on a wide range of topics: was “Outline your topic clearly and discipline interval training, strength training, isokinetic yourself to stay within the limits of your and biokinetic exercises, hypoxic training, subject”. Doc realised it was important not to altitude training, and so on and on. become a mere recorder of facts; one should try to penetrate the mystery of their origin. UNDERWATER STROKE ANALYSIS

Doc once said that true understanding in Doc’s first interest had been in kinesiology, any area of science is always preceded by a the science dealing with the Doc’s contributions series of responses involving three stages … to competitive swimming study of body Stage One: Curiosity; Stage Two: Confusion; mechanics and the prescription of exercises for and Stage Three: Comprehension. Doc added developing specific muscle groups. This interest that coaches and scientists are constantly started in high school when he saved up to buy challenged by this triad of learning. “The a small “Argus” camera for $10, and asked a process can be stimulating, but it is often school friend to photograph him in various frustrating and annoying because the light at phases of the high jump. Little did he know that the end of the tunnel often seems very distant.” this modest start was to grow into a photographic odyssey spanning more than half Doc said that a study often shows that a a century, in which he was to become the certain method is the best, while another study consummate artist of underwater photography, directly contradicts the first one. “The more we who also pioneered the use of the movie camera discuss the questions, and research them, the as a scientific instrument. further we push ourselves into the second Doc once said, “With the wisdom of stage, that of confusion. Finally, after dwelling hindsight, it’s hard to believe that, only 40 years for some time in this stage, we begin to develop ago, coaches didn’t know the exact answers to some understanding and venture into Stage such questions as to ‘where and how should the Three, that of comprehension.” hands enter the water?’, ‘should the pull be bent or straight?’, ‘what should be the path of DOC’S ADVICE TO TODAY’S COACHES the hands in the stroke?’, and ‘should the stroke be short or long, slow or fast?’ Doc once said, “I doubt that any intelligent Doc’s early attempts at motion film analysis scientist/coach believes he ever enters fully into of swimmers started with the use of an old Stage Three on any subject. As he starts to aircraft movie camera that, according to Doc, comprehend some concept or principle, he “looked as if it had been through both World becomes aware of new unanswered questions War I and World War II!” Using outdated film and the cycle of the triad response begins all given to him gratis by the university athletic over again. The perceptive scientist has come department photographer, he could shoot five or full circle and enters again into Stage One as six swimmers in slow motion with each 100 foot the cycle repeats itself.” roll. The film still cost $6 per roll to process. Then he would take the film home to study it. In Doc believed that we keep progressing by typical painstaking and implacable fashion, Doc evaluating change objectively. He warned: gradually solved the problems of underwater “Don’t paint yourself into a corner; people write photography; light refraction, image distortion, something and they are scared to walk away and the use of grids to measure stroke velocity from it.” Doc had an anti-doctrinaire nature and acceleration. which precluded him from swallowing systems Last but not least, the big difficulty was the whole. He believed that putting methods into design of an underwater camera housing that neat pigeon holes, to synthesise them, led to was both waterproof and easily manoeuvrable. “stagnation and not progress.” Before perfecting an ideal camera housing, Doc wrote off two expensive movie cameras that

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were ruined by leakage, and his basement MENTOR TO THE WORLD shelves still carry umpteen experimental housings that failed to meet his needs. Doc published over 100 papers on various Lest it be thought that Doc had access to aspects of swimming research. His interest even only the most expensive testing instruments, it extended to swimming pool design, anti- should be known that he was a master at turbulence lanes, and building thousands of the devising ingenious makeshift equipment. He first specially-designed pace clocks for interval followed the precepts of Ivan Pavlov, the training. Russian scientist, who said, “Accustom yourself to the roughest and simplest scientific tools”. He visited no fewer than 24 countries. A Doc cleverly contrived a unique system of constant stream of coaches, from over 37 underwater strobe light photography, and used countries, came to Bloomington to interview it to show, for the first time, the true nature of him, and often to stay and complete studies human swimming propulsion. under his guidance. Then they went home to He attached a -powered flashing light spread the Counsilman gospel. to the mid-fingers of a swimmer’s hands, and had him swim in complete darkness, before In 1968, his classic book, “The Science of flashing a strobe light to make a single picture Swimming”, showed the value of a scientific that showed where the hand was at a given approach, and was reprinted 22 times. The point. Because he left the shutter open book had immediate credibility because its throughout the entire swim, he obtained author was also an outstanding coach at the pictures of the flashing light, before and after pinnacle of his career, with a long and the strobe was fired, and thus was able to work illustrious record of producing world-record out where the hand was at other points in the holders and Olympic champions. stroke cycle. Doc’s underwater photography completely revised the understanding of stroke In 1977, he published another best seller, mechanics. Using this method, Doc eventually “Competitive Swimming Manual”. An produced the first complete analysis, not only of outstanding feature was the series of stroke mechanics and the forces developed, but underwater action sequences of Mark Spitz, also of the actual propulsive mechanisms used Gary Hall, Jenny Turrall, , and in swimming. dozens more of the greatest swimming stars of the 1970’s, from the United States, Australia, THE BERNOULLI EFFECT IN SWIMMING and East . This collection remains the finest photographic record of the stroke There was a time in the 1960’s and the mechanics of great swimmers. 1970’s, when Swimming World magazine published at least one ‘breakthrough’ article by “Competitive Swimming Manual” included an Doc every year. Readers, and coaches, in important section on the psychology of particular, developed the habit of quickly coaching. The eminent paid Doc scanning the pages of each new issue, seeking a fine compliment when he said that Doc had new articles by Doc. Even his Indiana the ability to bring together matured star swimmers were caught up in the anticipation, swimmers, from a wide variety of backgrounds, and one day they appeared on deck in bright and then coach them to even greater new T-shirts inscribed “What’s up Doc?” improvement. Doc aptly fits the great Australian Each new discovery was released to the swimmer, ’s description of a great swimming public in sequence to aid the process coach, “A great coach can take a good swimmer of concept formation. First he showed, by and make him great, and he can also take a means of underwater trace-light photography, great swimmer and make him greater”. that swimmers used curved line sculling patterns, and did not pull in a straight THE ‘X’ FACTOR backward line, as commonly believed. Only in his next paper did he reveal his major discovery, Doc sometimes adopted a folksy way of namely that swimmers propel mainly by means putting his message across. His talk at the of lift propulsion (the ‘Bernoulli Effect’). ASCA World Clinic in Montreal in 1971 on “The ‘X’ Factor in Coaching” remains a classic. He Later, he expanded this work to show how spoke about a mythical coach, ‘Frank Zilch’ good swimmers have acceleration patterns that who, hard as he tried to become successful, are interrelated with lift propulsion. lacked the ‘X’ factor.’ Doc explained the ‘X’ factor as the ability to recognise the important

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things in coaching, and to work on them, and to Association, and the fishing boat captain, Reg minimise the unimportant. Brickell, and his two sons. “The great coach must have two basic For hour after hour, except when feeding, he abilities – he must be a good organiser and a plodded along, arms pulling and recovering in a good psychologist” said Doc. “The good steady crawl stroke, and purposely breathing organiser will have the large team, will attract late to avoid inhaling sea water. Hetzel had the good swimmers from other teams, and warned Doc to expect the unexpected, and it develop the Mark Spitzs and Gary Halls of the happened when an under-manned Russian future. The good psychologist will be able to trawler appeared, coming straight towards him. handle the parent problems, get along with the The captain of the fishing boat radioed the city council, and be able to communicate trawler to warn them that a channel swimmer successfully with the swimmers – he will have was in the sea in front of them. But the trawler the ‘super’ teams.” was under the control of an automatic pilot “The good coach today needs only an while the crew was below deck taking coffee, elementary knowledge of conditioning and it kept coming straight at him, almost to physiology and stroke mechanics. He does not the point where it would have been too late to need these to get the job done. However nothing avoid him. In desperation, the fishing boat remains static and in the future these two areas radioed to shore, and only then did the trawler will become more and more important.” get the message, and take evasive action. Hetzel had arranged a set of signals with DOC EMULATED MATTHEW WEBB Doc; he had three hats which he was to change at certain intervals, and when he changed his No one knows when Doc first started to hat for the last time, that was to be the signal nurture the idea of swimming the English that Doc had only three more miles to go. Channel, not even Doc himself. He had joined Towards the end of the swim, the worst fear of the masters’ swimming movement when it most Channel swimmers appeared about to started in the early 70’s, and soon made a mark happen when the weather took a sudden turn. for himself in its ranks. Marge Counsilman The rolling swell suddenly became a violent noticed that he was spending more and more chopping sea that threatened to engulf Doc. The time swimming in Lake Monroe, near wind whipped up, and it was obvious that Doc Bloomington. He had decided to swim the was very tired. It was feared his core English Channel. Marge didn’t think this was a temperature could drop so low that his brain good idea, but try as she did, she was unable to would stop functioning properly, and he would dissuade him. start hallucinating. At that moment, however, Doc engaged the services of Tom Hetzel, a Tom Hetzel changed hats for the last time, renowned coach of channel swimmers, and indicating that there were only three more miles Hetzel recommended that Doc build up to a 10- to cover. Doc remembered Ernst Vornbrock and mile swim twice a month ... to begin with. Then, how he had taught him: “the most important a month before the Channel attempt, he was to thing in life is to always finish what you start.” have reached a stage where he could cover an Doc started swimming with renewed average of 100 miles per month. During this determination. time, Doc could be seen regularly swimming up Finally, just at sunset, the oldest man to and down Lake Monroe, with one of his swim the channel found himself wading ashore. students motoring close by in an escort boat. The tide had caused him to miss the traditional Hetzel, a shrewd psychologist, warned Doc, finishing spot at Cap Gris-Nez, and he landed at “You need to stop thinking in minutes and Wissant, 13 hours and 7 minutes after leaving seconds, like a competitive swimmer, but rather the English shore. in hours; hours and hours. That’s the biggest The news of Doc’s swim spread rapidly mental hurdle every Channel swimmer must around the world. Doc and Marge flew straight overcome. The Channel swimmer also needs to from London to Seattle. When Doc entered the not let unexpected events get him ruffled.” conference room at the ASCA World Coaches’ When the great moment came on September Conference to give his talk, over 1,000 17, 1979, he set off at dawn from Shakespeare colleagues rose spontaneously and gave him the Beach, swimming a steady 70 strokes per ovation of his life. minute. Aboard the 26-foot fishing boat On their way home, when Doc and Marge accompanying him were Marge, Tom Hetzel, two arrived in Chicago, an Indiana University plane television photographers, a “Sports Illustrated” was waiting, sent specially to bring them home. writer, an “S.I.” photographer, the At Bloomington airport, before the Mayor and observer, Ray Scott of the Channel Swimming the University President could reach them to

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extend their official welcome, their grandson, HONOURS & AWARDS overcome by impatience, broke ranks and ran on to the tarmac to greet them. There was a (Over 25—many deleted for reasons of space) motorcade parade. Nearly the whole student body and most of the town’s people lined the x National AAU Swimming Award and streets to welcome them and show their joy. In Outstanding Coach of the Year, 1963. every respect Doc had finished what he had x College Coach of the Year, 1968, 1969, started. 1970 x Founding President of the International PERSONAL DATA Swimming Hall of Fame (1965-1969) x President of the American Swimming Degrees: B.S. (cum laude), Ohio State Coaches’ Association 1965 & 1966 and University, 1947 M.S., University of Illinois, Member of the Board of Directors 1963- 1948 Ph. D., State University of Iowa, 1951. 1972 x Member of the Board of Directors, Sports POSITIONS ELSEWHERE & YEARS IN International. Conducted through the EACH Department of State; all selections of coaches for foreign assignment were x Graduate Assistant and Assistant approved by Dr Counsilman through Swimming Coach University of Illinois, Nicholas Rodis, Special Assistant to the 1947-1948 U.S. President, (1963-1968) x Instructor, 1948-1952 and Assistant x Awarded the FINA Prize Eminence 1972. Professor, 1952 State University of Iowa (This award was later withdrawn when it x Assistant Professor, 1952-1954, Associate was decided that it should not be granted Professor, 1954-1957, Professor, 1957 to a professional coach.) appointment, State University of New York x Max Ritter Award 1980 at Cortland. x Fellow of the American College of Sports Medicine RANKS HELD AT INDIANA & YEARS IN x Consultant, President’s Council for EACH Physical Fitness 1960-1980 x Member of The President’s Council on Associate Professor, 1963-1966 Professor, Physical Fitness (Nixon administration) 1966-1990. x Member of the President’s Council on Olympic Sports (Ford’s Administration.) COURSES TAUGHT x Member of the National YMCA Aquatic Committee 1955-1967 x A384—Swimming Techniques x Inducted into the International Swimming x P530—Advanced Theory of Training Hall of Fame 1976 Athletes x Member of the NCAA Rules Committee x M130—Life Saving (1977-1981) x M335—Water Safety Instruction x Member of the College Swimming x P740—Research in Physical Education Coaches’ Association 1960 to present x T790—Thesis in Health, Physical x Member of the American Association of Education & Recreation Health, Physical Education & Recreation. Selected to the Association’s Hall of Fame BOOKS 1980 x Chairman, Indiana Cancer Crusade 1974 x The Science of Swimming Prentice-Hall Honorary Chairman, Mental Health Inc. 1968 (22 printings) x Association 1980-1981 x The Complete Book of Swimming Honorary Chairman, Dental Health week Athenaeum Inc, 1977 x 1981 x Competitive Swimming Manual for International Service Award, United States Swimmers and Coaches, Counsilman Co., x Sports Academy 1982 Inc. 1977 x National Hall of Fame, United States x The New Science of Swimming, Prentice achievement Academy 1982 Hall, Inc., 1994 (with Brian E. Counsilman) x Member of American Medical Association Sports Medicine Committee

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x Member of U.S. Olympic Committee and x Hand Speed and Acceleration (1983). Member of USOC Technical Committee Scientific Sports, pp.41-52 x Member of the Board of Directors, x The ‘X’ Factor (1971) American Swimming International Underwater Divers Society Coaches’ Association World Clinic Year x Member of the Board of Directors, Book, pp.69-74. marathon swimmers Association. x Effect of Altitude on Swimming x Member of the American Society of Sports Performance (1965), Swimming World and Psychology Junior Swimmer, 6, 10-11, 26. x Member of the National Board of x Does Weight Training Belong in the Directors, Boy Scouts of America Physical Education Program? (1954), Journal for AAHPER, Vol. 26. SIGNIFICANT RESEARCH x The Use of Goal Sets and Cruise Interval Sets as a Method of Balancing High x 1948—Pioneered the use of underwater Intensity and Endurance Training, and as photography in analysing stroke A Diagnostic Tool (1984) American mechanics Swimming Coaches’ Association World x 1949—Developed a protocol for the use of Clinic year Book, pp.1-9 weight training in the conditioning of x Isokinetics: A New Form of Exercise (1969), competitive swimmers Swimming World, Vol.X, No.11. x 1949—Introduced interval training for x Biokinetics—the Ultimate Exercise. competitive swimming, and invented a American Swimming Coaches’ Association pace clock, that permitted application of World Clinic Year Book, pp.29-36 (1979) interval training routines specific to x Specificity in Dryland Exercise (1969). competitive swimming Swimming World, Vol.X No.10 x 1969—Used underwater photographic x Three Types of Grab Start for Competitive analysis to show the curvilinear pulling Swimming (1988) Swimming. Human patterns of the swimming strokes, as well Kinetics Publishers, pp.81-91. as the role of lift (Bernoulli effect) in the x Importance of Speed in Exercise (1977). propulsion produced by these curved line Modern Athlete and Coach, 15 (3), 2-5. sculling motions American Swimming Coaches’ Association x 1969—Introduced isokinetic resistance World Clinic Year Book, pp.1 exercise for strength training of x Breaking up Shoulder Problems. Can competitive swimmers massaging tendinitis-stricken shoulders x 1979—Introduced semi-accommodating or make scar tissue problems disappear? biokinetic resistance training apparatus Swimming Technique, 22 (4), 14-18. for specialised strength training of competitive swimmers x 1981—Used underwater photographic Parts of this Obituary were extracted by Cecil analysis to show the importance of hand- Colwin from his article, “The Talent is the Call” speed acceleration in swimming which appeared in Swimming World 1994, 2-57.

MAJOR ARTICLES “Each man has his own vocation. The talent Counsilman published some 120 articles is the call. There is one direction in which all over a 46-year career. The following are some of space is open to him. He has faculties silently his landmark publications. inviting him thither to endless exertion. He is like a ship in a river; he runs against x The Role of Sculling Movements in the Arm obstructions on every side but one, on that side Pull (1969) Swimming World, Vol.X No.12 all obstruction is taken away and he sweeps x The Application of Bernoulli’s Principle to serenely over a deepening channel into an Human Propulsion in Water (1970), infinite sea. He has no rival. For the more truly Proceedings of the First International he consults his own powers, the more difference Symposium on Biomechanics in will his work exhibit from the work of any Swimming, and . other.” x Interval Training Applied to Swimming, Ralph Waldo Emerson (1961), Swimming World and Junior Swimmer, 2:6, also Athletic Journal, 42, 20.l

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entered must meet the qualifying B standard time. If two swimmers are entered in the same OLYMPIC event, both of them must meet the qualifying A QUALIFICATIONS standard time. Standard entry times can only be achieved in competitions approved for that PROCEDURES – purpose by FINA”. SWIMMING 2. NFs/NOCs without qualified athletes

FINA Rule BL 6.3.6.1 “All National EVENTS Federations/NOCs having no swimmers Men Women qualified for the Olympic Games may enter one 50m Freestyle 50m Freestyle 100m Freestyle 100m Freestyle man and one woman regardless of time 200m Freestyle 200m Freestyle standard in one competition each of their choice 400m Freestyle 400m Freestyle provided that the swimmer(s) participated in the 1,500m Freestyle 800m Freestyle 10th FINA World Championships – Barcelona 100m Backstroke 100m Backstroke 2003. FINA will decide which swimmers will be 200m Backstroke 200m Backstroke invited to take part at the Olympic Games based 100m Breaststroke 100m Breaststroke on their performance”. 200m Breaststroke 200m Breaststroke 100m Butterfly 100m Butterfly 200m Butterfly 200m Butterfly NFs/NOCs without qualified entries must 200m Individual Medley 200m Individual Medley submit their applications for entries to FINA for 400m Individual Medley 400m Individual Medley approval by 30 June 2004. 4x100m Freestyle Relay 4x100m Freestyle Relay 4x200m Freestyle Relay 4x200m Freestyle Relay 3. Relay teams 4x100m Medley Relay 4x100m Medley Relay FINA Rule BL 6.3.6.2 “Each Member may ATHLETE/NF/NOC QUOTA enter only one team in each relay event. All swimmers entered in individual events can be Athlete numbers: The target for swimming is used in relays. In the Olympic Games, not more 800 athletes. than sixteen (16) teams can be entered in each relay competition. The top twelve (12) finishers Maximum per NF/NOC: Individual events – at the 10th FINA World Championships – An NF/NOC may enter a maximum of two (2) Barcelona 2003 shall be qualified based upon qualified athletes in each individual event if the results achieved. The four (4) other teams both entered athletes meet the A qualification shall be selected by FINA on the basis of the standard for the respective event, or one (1) fastest times achieved in the fifteen-month athlete per event if they have met the B period before the Olympic Games in qualification standard only. competitions approved for that purpose by Relay events – For relay events, an NF/NOC FINA. may enter a maximum of one (1) qualified relay team. The NFs/NOCs must confirm to FINA the NFs/NOCs without qualified athletes – participation of their qualified relay team by no NFs/NOCs without qualified athletes may enter later than 31 May 2004. a maximum of one (1) male and one (1) female in accordance with the specifications of the Each NF/NOC may enter additional qualification system. swimmers for the relays only, provided that they have achieved the ‘B’ standard for the stroke QUALIFICATION SYSTEM and distance.

1. ‘A’ and ‘B’ qualifying standard – The following formula shall apply… individuals One (1) relay - two (2) extra swimmers Two (2) relays - four (4) extra swimmers FINA Rule BL 6.3.6.1 “For each individual event at the Olympic Games the FINA Bureau Three (3) relays - six (6) extra swimmers will establish Standard Entry Times on two Four (4) relays - ten (10) extra swimmers levels … A and B … of which B shall be easier to Five (5) relays - twelve (12) extra swimmers achieve. If a National Federation/NOC enters Six (6) relays - sixteen (16) extra swimmers only one swimmer per event all swimmers

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FINA A & B QUALIFYING TIME x International Competitions, to be STANDARDS approved in advance by FINA

MEN’S STANDARD Only times achieved at FINA recognised A – 2 Entries B – 1 Entry competitions can be accepted as entry times for M S 1/100 M S 1/100 the Athens 2004 Olympic Games. 50 Freestyle 00 22 51 00 23 64 QUALIFICATION TIMELINE 100 Freestyle 00 49 66 00 52 14

200 Freestyle 01 49 60 01 55 08 1 April Start of the qualifying time period 400 Freestyle 03 52 01 04 03 61 2003 800 Freestyle 13-27 10th FINA World Championships, Barcelona 1500 Freestyle 15 14 43 16 00 15 July (ESP) 100 Backstroke 00 55 63 00 58 41 2003 200 Backstroke 02 00 20 02 06 21 1-17 100 Breaststroke 01 01 92 01 05 02 August , Santo Domingo (DOM) 2003 200 Breaststroke 02 14 20 02 20 91 tbc, 100 Butterfly 00 53 49 00 56 16 , site to be confirmed 2003 200 Butterfly 01 58 63 02 04 56 tbc, All Africa Games, Lagos (NGR) 200 I.M. 02 02 54 02 08 67 2003 400 I.M. 04 20 17 04 33 18 tbc, Oceania Championships, site to be confirmed 2003 WOMEN’S STANDARD tbc, European Swimming Championships, site to be A – 2 Entries B – 1 Entry 2004 confirmed M S 1/100 M S 1/100 31 May NFs/NOCs to confirm to FINA the participation 50 Freestyle 00 25 64 00 26 92 2004 of their qualified relay teams 100 Freestyle 00 55 58 00 58 36 30 June NFs/NOCs without qualified entries to submit 200 Freestyle 02 00 07 02 06 07 2004 their application to FINA for approval 400 Freestyle 04 11 60 04 24 18 21 July Conclusion of the qualifying time period 800 Freestyle 08 36 94 09 02 79 2004 Deadline for Athens 2004 Organising 1500 Freestyle 21 July Committee to receive final entry forms by name 100 Backstroke 01 02 42 01 05 54 2004 submitted by NOCs 200 Backstroke 02 13 58 02 20 26 100 Breaststroke 01 09 85 01 13 34 DATES/PROCESS OF CONFIRMATION OF 200 Breaststroke 02 28 21 02 35 62 PLACES 100 Butterfly 00 59 67 01 02 65 200 Butterfly 02 11 20 02 17 76 NFs/NOCs must confirm to FINA the 200 I.M. 02 15 27 02 22 03 participation of their qualified relay team by no 400 I.M. 04 46 42 05 00 74 later than 31 May 2004.

QUALIFICATION PERIOD NFs/NOCs shall submit the entry forms for their qualified athletes and teams to ATHOC by The qualifying time standards must be the deadline of 21 July 2004. These entries obtained at any of the specified competitions shall be verified and approved by ATHOC in held in the period 1 April 2003 to 21 July 2004. liaison with FINA.

QUALIFICATION EVENTS REALLOCATION OF UNUSED QUOTA POSITIONS Qualifying time standards must be met be obtained at any of the following competitions… If a qualified relay team will not participate at the Athens 2004 Olympic Games, FINA will x Continental Championships select the next relay team on the basis of the fastest time achieved in the period of 1 April x National Olympic Trials, approved in advance by FINA 2003 to 21 July 2004.

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NEW ANTI-DOPING POLICY constituted an anti-doping rule By John Priestly violation. Under the new policies High Performance Manager, ASI this is still the case except this provision now also applies to tests 2nd January 2004 conducted by ASDA. As the bulk of the tests in Australia are On 11th September 2003 FINA conducted by ASDA, this greatly adopted new Doping Control Rules increases a swimmer’s chances of (copy can be found on the FINA missing three tests unless their Website www.fina.org) to comply with location information is up-to-date the World Anti Doping Code. Australian and accurate. It is now more Swimming has now redrafted our Anti- important than ever that you Doping Policy to also comply with the complete your forms accurately World Anti-Doping Code and to be and on time and advise the ASI consistent with the FINA Doping office by phone, email or fax of any Control Rules and a copy of the new changes to your schedule so these policy is on the Australian Swimming can be passed on to both FINA and Website … (www.swimming.org.au). ASDA. This should include holidays, training camps, personal I would advise all swimmers to appearances, sickness, etc., that carefully read the new FINA Doping may cause a change to the details Control Rules and ASI Anti-Doping submitted on your form. Policy and be sure you are aware of 2. The second major change affects your obligations. those athletes who are asthmatic. Under the new policies, athletes I would also like to highlight two who wish to take asthma areas of the new policy… medications must apply for and be granted a Therapeutic Use 1. The first of these is the need to Exemption (TUE) before they can submit up-to-date and accurate take these medications. information on your FINA Location Forms to allow for unannounced If you are asthmatic and will require out-of-competition testing. a TUE, I strongly recommend you take Although you may have been these documents to your treating involved in this process for some physician and have them completed time, changes to the policy now and submitted as soon as possible. mean that it is much easier to commit an anti-doping rule I would further recommend that violation by not providing up-to- athletes, ranked in the Top 50 on the date location information. As you FINA rankings, as part of the may or may not know, there are supporting documentation for their TUE two different agencies that application, complete one of the tests currently conduct tests on detailed in the FINA Memorandum. swimmers—the Australian Sports Drug Agency (ASDA) and IDTM (on If you have any questions, please behalf of FINA). Under the previous contact me at the ASI office. policies, if FINA could not locate a swimmer for an out-of-competition test on three occasions, it

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Freestyle and the obstacle course … both swum Breaking the in the muddy Seine River. MAGIC MINUTE Barrier Breaking a minute—first for 100 yards, then 100 metres of Freestyle—was considered a momentous achievement the first time it happened. By Phillip Whitten Reproduced from Swimming World & Junior Swimmer – September 2003

There’s something special about breaking a minute in swimming. Whether it’s for 100 yards or 100 metres, whether for Freestyle or another stroke, there’s magic in the air when you see that 59.99 next to your name on the scoreboard. Freddie Lane Photo courtesy International Swimming Hall of Fame Strangely, 59.99 seems so much faster than I’m not making this up. There was a 1:00.00. (And, of course, when someone asks swimming obstacle course event in the Olympic how you did, you can engage in that time- Games! But when Lane stopped the watches in honoured swimming tradition of rounding 59.6 seconds after zipping through three down and answer, quite casually, “I went a 59.”) lengths of 33-1/3 yard Leicester “bath”, he But while breaking a minute for the 100 assured himself of a place in swimming history. Freestyle is a great personal milestone, it To do so, “Fast Freddie” had to overcome a doesn’t really register on the national Richter few additional obstacles … he didn’t swim crawl scale anymore. Nowadays, it takes under a or use a at all. The crawl stroke, minute to make national Top 16 in the 100 yard with flutter kick, had been introduced into Freestyle—in the 10-and-unders! In the 11-12 competitive swimming a few years earlier by age group, about a dozen boys and a handful of another Aussie. But Freddie didn’t cotton to girls each year crack the minute mark for 100 that newfangled stuff. No, siree. He stuck to the metres. good old-fashioned trudgeon—with a little side- At the top of the world heap, 20 or more stroke kick stuck in. women each year break two minutes for 200 But the times, they were a-changing. The metres, while the best men can go 1500 metres trudgeon quickly went the way of the dinosaurs. under 15 minutes. Australia’s , By 1907, America’s great Charlie Daniels had the world record holder for the 1500, averages taken the record all the way down to 55.4. 58.3 for 15 straight 100 metres. All 15 of his More than three decades after Freddie Lane 100 metre splits are under a minute. cracked a minute for 100 yards, Willy den Nope. Internationally, the ol’ one-minute Ouden of Holland became the first woman to barrier ain’t what it used to be. perform the feat. In 1934, Willy, who had won That’s why you may be surprised to learn two silver medals at the 1932 Los Angeles that breaking a minute—first for 100 yards, Olympics, clocked 59.8 seconds for the then 100 metres—was considered a momentous distance. Strangely, she was not the fastest achievement the first time it happened. female sprinter in the world. That title belonged 100 YARDS to the USA’s , the 100 metre The first man to break a minute for 100 world record holder. She had swum 1:06.8 to yards Freestyle was an Australian, Freddie win the 100 metres in L.A., a full second ahead Lane, who performed the feat just over a of Willy. Helene’s time converts to well under 60 century ago—in October 1902—in a race in seconds for 100 yards, but she never actually . In 1900, Lane became the swam under a minute. of his day—the first in a very long line of Aussie Helene retired after the ’32 Games, while Olympic swimming champs—when he won two Willy went on to win Olympic gold in the 400 events at the Paris Olympics … the 200 metre metre Freestyle Relay at the 1936 Games in

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Berlin. That same year, Willy set a world record Interestingly enough, of 1:04.6 for 100 metres that would last for 20 finally did break a minute. He did it in another years. 100-metre-long pool—at the age of 40! It wasn’t until 1962 that a woman swam 100 metres under a minute. That feat was accomplished by Australia’s great , named by Swimming World as the greatest Helene Madison female swimmer of the 20th century. Photo courtesy International Swimming Hall of Fame 100 METRES Dawn had already earned a place in history, Breaking a minute for 100 yards is one thing having broken Willy van Ouden’s 20-year-old … doing it for 100 metres is something else world record in 1956 with a 1:04.5. She had altogether. For more than a decade, between gone on to win the 100 Freestyle at both the 1912 and the early ‘20s, Hawaiian legend Duke 1956 Olympics in Melbourne and the ’60 Games Kahanamoku dominated the 100 Freestyle. You in Rome. might think he’d be the first guy under a Swimming in Melbourne in October 1962, minute. But though he came ever so near, it Dawn sent a shock wave throughout the world was not meant to be. It took a superhero to of swimming with an astounding 59.9 seconds. accomplish that feat … Tarzan. Over the next two years, she took the record Oh, the Duke came close. At the 1920 down to 58.9—a mark that lasted until 1972. Olympics in Antwerp, he clocked a world record Two years after Dawn broke a minute, 1:00.4. Back in those days, you could set world became the first American to records in pools of any length, from 25 metres crack the barrier. It wasn’t until 1969 that a on up. The Antwerp pool was 100 metres long. European—East Germany’s Gabriele Wetzko— No turns! If it had been 50 metres, the Duke swam under the magic minute. surely would have been under a minute. So it goes. Two years later, a brash young upstart by the name of came crashing through the 60-second barrier with a brilliant 58.6-second effort at a meet in California. By 1924, Weissmuller had taken the mark down to 57.4. That record lasted for 10 years.

Sharon Stouder (left) & Dawn Fraser (right) Dawn won a third straight Olympic gold medal in the 100 Freestyle at the 1964 Games—becoming the first athlete to win Olympic gold in the same event in three Olympiads. Given the chance, she almost certainly would have won again in ’68, and quite possibly in ’72 as well. However, a youthful prank at the Tokyo Games resulted in her suspension for 20 years by Australian Swimming. After winning her third straight 100 Freestyle gold, Dawn was out on the town with some of her mates, celebrating. Perhaps a mite inebriated, she swam across the moat around the Japanese Emperor’s imperial palace, Johnny Weissmuller shimmied up a flagpole and snagged an Photo courtesy International Swimming Hall of Fame Olympic flag as a souvenir. Tokyo’s Finest took Weissmuller went on to win five Olympic gold a dim view of such shenanigans, and Dawn was medals. Later he became a Hollywood star, best busted. Later, a vengeful Aussie swimming known for his role as Tarzan of the Apes. In official imposed what amounted to a lifetime 2000, he was ranked by Swimming World as the ban on Australia’s greatest female athlete. second greatest male swimmer of the 20th century (behind Mark Spitz).

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NUTRITIONAL REQUIREMENTS produce similar rates of muscle glycogen recovery whereas the intake of fructose FOR OPTIMUM SWIMMING produces a much lower rate of muscle storage. PERFORMANCE Fructose, however, leads to a greater rate of By Karen Inge liver glycogen synthesis when compared to BSc Dip Diet FASMF – Sports Dietician glucose. Therefore, a combination of Presented at 1998 ASCTA Convention carbohydrate-rich foods with a high fructose content should be included in the recovery diet. INTRODUCTION Research is now concluding that It is now well accepted that nutrition plays a carbohydrates with a moderate-to-high vital role in sporting performance. Athletes glycaemic index (GI) should take priority in the today are aware that their diet will affect their recovery diet, as these provide greater glycogen performance. More emphasis is being placed on storage than an equal amount of carbohydrate the daily replenishment of fuel stores and the eaten in the form of low GI foods. maintenance of optimal nutrition status than in the past where the focus was simply on pre- FAT event eating. Generally an excessive fat intake goes hand We are entering an exciting phase in sports in hand with inadequate carbohydrate intake. nutrition research where we are beginning to Athletes, who struggle to meet carbohydrate understand that athletes’ dietary requirements needs, are often filling up on high fat foods. are different to the normally active population. To achieve their appropriate intake of CARBOHYDRATE carbohydrate, the high intakes of fat must be reduced to lower levels. The recommendation for Meeting carbohydrate needs is crucial to the general population is to reduce fat intake to athletes yet many athletes find this hard to do. 30% or less of total kilojoules, but for athletes The work of Costill, Coyle, Sherman and others we recommend much lower levels of dietary fat. over the last 20 years has clearly shown that unless adequate carbohydrate is consumed on a PROTEIN daily basis between training sessions, muscle glycogen content will gradually decline. Although protein requirements are greater in athletes, the high-energy intakes consumed by As research has suggested, the gradual and many athletes result in a higher protein intake, chronic depletion of glycogen may decrease along with the expected increase in endurance and exercise performance. It is carbohydrate intake. recommended that heavily training athletes consume 7-10 grams of carbohydrate per An athlete’s protein requirements will easily kilogram of body weight per day—i.e. >60% of be met if 12-15% of total energy is from protein total kilojoules—to help prevent daily or 1.2-1.6g Protein/kg body weight for strength carbohydrate depletion. training athletes and 1.2-1.7g Protein/kg body weight for endurance athletes. Many athletes To start the recovery process athletes should are convinced that very high intakes of protein consume a carbohydrate meal or snack as soon or individual amino acids might enhance as possible after completion of prolonged exercise performance. Branched Chain Amino exercise to promote rapid storage of muscle Acids (BCAAs)—i.e. valine, leucine and glycogen. isoleucine—are one group of amino acids marketed as a supplement to athletes. This carbohydrate-rich meal or snack should provide approximately one gram of carbohydrate During prolonged exercise there is a gradual per kilogram body weight, and this should be fall in plasma levels of BCAAs and an increase repeated every two hours until the normal in tryptophan, which results in an increase in eating pattern is resumed. brain serotonin and central fatigue. Supplementation of these BCAAs has been Different types of carbohydrates appear to suggested as a counter. have different effects on the synthesis of muscle and liver glycogen. Glucose and sucrose feeding Studies with endurance athletes using BCAA after prolonged exercise have been reported to supplementation have been inconclusive. An

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interesting finding by Davis et al in 1992 was exceeds bone loss and there is a net increase in that carbohydrate feeding attenuates the bone mass which peaks in the early twenties. increase in the tryptophan to BCAA ratio during prolonged exercise. If we take a closer look at what happens in these years leading up to the attainment of peak VITAMINS bone mass, we can see that the greatest increase in bone accrual occurs at puberty. One A group of vitamins that have received could conclude that if young athletes do not go particular attention in recent years are the anti- through puberty and menarche, they may not oxidant vitamins, vitamins C, E and pro-vitamin experience this oestrogen-related increase in A (beta-carotene). Physical activity produces an bone formation. increase in oxygen consumption and, as oxygen use increases, so too does the production of However, studies by Bass are showing that oxygen-free radicals, which is associated with pre-pubertal gymnasts have accrued oxidative damage and muscle injury. Some significantly larger amounts of bone—i.e. they evidence exists that anti-oxidants decrease have greater bone mineral density—compared to indices of tissue damage following endurance non-gymnastic girls. This places them in a exercise by lowering the free radical burden position to gain high peak bone mass in associated with strenuous exercise. adulthood and reduce the risk of osteoporosis later in life. The current recommendation for Further research is required before we amenorrhoeic female athletes is to increase recommend anti-oxidant supplements to their calcium intake to approximately 1500mg athletes. Until then, it is important that athletes per day. eat plenty of fruits, vegetables and wholegrain cereals to optimise their dietary intake of anti- HYDRATION oxidants. The effects of dehydration can be debilitating IRON and extremely dangerous, so it is of vital importance that athletes prevent this from Iron deficiency is commonly reported in occurring. It is essential that athletes drink athletes undergoing heavy training and can enough fluid to replace the amount of fluid lost adversely affect performance. The deficiency through sweat. may be due to an inadequate intake of dietary iron or an increased loss associated with The amount of fluid required varies exercise or both. Athletes are likely to lose iron considerably as sweat rates depend on several through sweat, urine, gastrointestinal bleeding factors including the size of the athlete, degree or from injury associated with blood loss. of acclimatisation, the intensity of the exercise and the environmental conditions. A good guide Suboptimal dietary intake may occur in is for the athletes to weigh themselves pre and those athletes on low energy diets, vegetarian post training. Every kilogram of weight lost diets, natural food diets or fad diets. Due to the represents approximately one litre of fluid. high iron requirements of many athletes it can be difficult to meet iron needs. Water is one of the best fluids to replace sweat losses during training. However, sports CALCIUM drinks are also ideal, offering several other benefits. In addition to fluid, they supply Inadequate diet, strenuous training at a carbohydrate to top up blood sugar levels young age and low body fat levels are risk during exercise and promote recovery after factors for amenorrhoea (irregular or absent exercise. menstrual cycle) and osteopenia (reduced bone mass) which appear to increase the risk of Most drinks provide 6-8% carbohydrate, developing more fragile bones and stress which results in optimal gastric emptying. In fractures. addition to this, they provide electrolytes: sodium and potassium. Potassium in the drinks The childhood, adolescent and teen years are replaces sweat losses and the sodium enhances the most critical time for bone growth both in intestinal absorption of the fluid. Research has terms of length and strength. During this period also shown that athletes will drink more of a of growth and development, bone formation flavoured drink compared with a non-flavoured one.

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COMPETITION DIET UNDERSTANDING EFFICIENT TECHNIQUE There are a number of important dietary By Dick Hannula & Bruce Mason considerations leading up to a competition. It is Presented at 1999 ASCTA Convention important that the training diet has provided adequate amounts of carbohydrate to maximise THE COMPETITION MODEL muscle and liver glycogen stores and that the These days, in elite swim competitions, races athlete is in a well-hydrated state. are not won by the swimmer getting out and giving it all they have. Races are won by careful Prior to the competition there are some preparation, which involves developing a good important guidelines to follow to enhance game plan or competition model for the performance. swimmer concerned, by utilising appropriate training programs to prepare the swimmer for The pre-event meal will add little to glycogen the game plan and by the swimmer being able reserves, but it will replenish blood glucose to follow the game plan during competition. levels, which is also important. Ideally, athletes A good example for me was Nicole Stevenson should compete on an empty stomach; therefore telling me after her 200m Backstroke event at the timing of the meal is important. Two to the 1996 Atlanta Olympics that she panicked three hours before competition is a good time to when she noticed that some other swimmers eat a high carbohydrate meal. were getting away from her and she altered the game plan and this was where she believed she The meal should also be low in fat as it takes went wrong. The development of the game plan longer to digest. It is also important to eat a by the coach incorporates the time that the meal that is familiar. The training period should coach believes that the swimmer needs to swim be used to determine what works best for the the race. This involves an understanding of the athlete. expected winning time for the event and knowledge of the swimmer’s abilities in the Swimmers competing in several events over various phases of the race … e.g. start, free the day should have regular carbohydrate swimming, turns and finish. snacks and fluids between events to keep their The swimmer cannot be expected to follow carbohydrate and fluid levels up. the complete game plan during training but should train to be capable of completing various If breaks are longer than 1½-2 hours, the aspects of it in parts. However, individual athlete should try to consume some solid foods. phases of the race should not be trained in If breaks are shorter than this, replacing fluid isolation—e.g. turns by themselves. losses is a priority. The competition model involves swimming at set swimming speeds during the various parts Sports drinks are useful as not only will they of the race and this requires discipline to benefit hydration but will also provide a source maintain stroke lengths and stroke frequencies. of energy. The swimmer must be capable of keeping track

of what they are doing in competition - times for FURTHER READING various laps, stroke counts, etc., so that they are able to keep to the game plan. x Clinical Sports Nutrition – Louise Burke & Vicki Deakin COMPETITION ANALYSIS Competition analysis provides feedback to x The Complete Guide to Food for Sports the coach as to how well the swimmer is Performance – Dr Louise Burke capable of staying with the game plan. It x Food for Sport Cookbook – Karen Inge & provides information about the start, turns, Christine Roberts finish and free swimming phases of the race. x Food, Fitness & Feeling Good – Karen Inge Comparisons can be made between the x Gold Medal Nutrition – Glenn Cardwell swimmer concerned and competitors. Small adjustments may be made in tactics between x Taste of Fitness – Helen O’Connor & heats, semis and finals. Changes to the game Donna Hay plan may occur between one competition and future competitions and the swimmer needs to be trained to incorporate these changes into the new game plan called the Competition Model.

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Inefficiencies in technique can be identified by Filming should not be done as a one off competition analysis. It is more productive to activity but should occur reasonably frequently work on improving a swimmer’s inefficiencies in the program. Once the stroke length has than working on their strengths. been optimised then variations in stroke frequency are used to alter swim velocity. SWIMMING SPEED Components of good stroke length include… Competition analysis provides information x Technique about the free swimming phases throughout the x Flexibility race. It provides as well as swim velocity the x Strength components that make up the velocity. x Power Stroke length—is the distance the swimmer x Endurance moves through the water from right hand entry to the next right hand entry. This is the OPTIMISING STROKE LENGTH distance travelled by the head in a complete Some people believe that the key to fast swimming cycle. Stroke frequency - is the swimming is to maximise stroke length. I number of such cycles that would occur in a certainly do not believe this to be true. We need minute if the present stroke rating were to optimise stroke length for each swimmer not continued. to maximise it. An analysis of swim Stroke frequency should not be confused performances at the World Swimming with stroke count, which is the number of arm Championships for the top 16 swimmers in cycles completed in a lap. Stroke count gives each event identified that the race results were somewhat of an indication of both stroke length very highly correlated with the swimming and stroke frequency for the swimmer so as to speeds of the swimmers concerned. This was keep track of both stroke frequency and stroke the case in almost all events for both genders at length. Another measure is that of efficiency the 0.01 level of significance. Correlation index. The efficiency index is the product of statistics were performed between the swim stroke length and swim velocity. It implies that times obtained by the top 16 swimmers and a it is better to have a long stroke length at a high number of other variables that represented the swimming speed than to reduce the stroke swim performances of these swimmers. Three of length and increase the stroke frequency to these variables included: average swim speed, attain a high swim velocity. average stroke length and average stroke frequency. As can be expected the swimming Swimming Speed = Stroke length * Stroke speed did relate to the race result at the highly Frequency significant level. However, stroke length and stroke frequency very rarely correlated with the STROKE LENGTH race result. This indicated that there was no It is my opinion that the coach should significant relationship between stroke length, concentrate upon optimising a swimmer’s stroke frequency and the ability to perform well stroke length rather than adjust the stroke in the competition. This gives credence to my frequency. The complete stroke of the swimmer supposition that stroke length and stroke needs to be examined periodically to ensure frequency are a very individual thing. A inefficiencies don’t creep into a swimmer’s swimmer needs to optimise their stroke length stroke technique, which will reduce the stroke not maximise it. Maximising the stroke length length. A swimmer is more efficient if they are will not improve a swimmer’s prospects of able to get propulsion through the entire stroke winning but may actually decrease the chances than to increase the stroke frequency as a way of winning. However, I believe there is certainly of compensating for a stroke inefficiency. The an advantage to optimising stroke length by way to optimise stroke length is through the use getting the full distance out of each stroke by of underwater video filming. James Counsilman applying good technique through the entire used underwater video extensively in his swim stroke. The optimum stroke length will vary summer camps in Bloomington to pick up faults considerably for each swimmer. that had developed in the swimmer’s technique. Filming should be performed from directly in THE MORE ELITE SWIMMER front and directly from the side using a moving A more elite swimmer will tend to have a camera. This is done so as not to identify things more consistent stroke length and will maintain that don’t really exist. Such illusions can occur it to a greater extent throughout the race than a if using an oblique angled camera—e.g. less experienced swimmer. I believe this to be dropping elbow in the backsweep. the case because the more elite swimmer has stabilised his or her stroke length by utilising

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good technique that he or she is able to sustain technique during propulsive actions and better throughout the race. If the stroke length streamlining during recovery. remains reasonably constant swimming speed is increased by increasing stroke frequency. Wave Drag However as the stroke frequency increases there When an object moves along the surface of tends to be a marginal drop-off in stroke length. water it produces waves. The production of Inexperienced swimmers increase their swim these waves causes energy to be dissipated from speed by increasing their stroke frequency too the action of forward motion. Probably the best much. Initially, the increase in stroke frequency example of this occurred in the 1956 Olympic will increase swimming speed but due to fatigue games when the Japanese Breaststrokers swam there will be a consequential drop off in stroke the length of the pool under the water and as a length over time which will not keep pace with consequence were a body length in front of the increase in stroke frequency. This will result other competitors due to reduced wave drag. in a drastic drop off in swimming speed. Their actions resulted in a rule change for Breaststroke. Some major problems with Australian Elite Swimmers… Surface Drag x Over kicking in distance events. This is a resistance to forward motion as a consequence of the surface texture of the x Insufficient body roll in Backstroke and swimmer resisting forward motion. This is the . least form of drag. Surface drag can be reduced x Stroke Ratings not maintained and not by shaving down prior to major swim events or high enough in Backstroke events. wearing more frictionless swimwear.

INCREASING SPEED DISTANCE FREESTYLE EVENTS The speed that a swimmer is able to reach is Correlation statistics were carried out determined by two forces which, when they between the average velocity in the first half the reach equilibrium, determine swimming speed. race and that in the second half the race in The two forces are the propulsive force that the relation to swim performance at the 1998 World swimmer is able to generate against the water Championships. The swimming speed in both and the other is the resistance force of the water the first half and the second half of the Distance acting against the swimmer’s forward motion. Freestyle races correlated with the result at a The two ways to increase swimming speed are highly significant level. This was to be expected. to generate more forward propulsive force or to However in both cases the swim velocity in the reduce the resistance force. A coach should first second half of the race correlated more highly focus more on reducing the resistance forces with the result indicating that race performance than to increasing propulsive force as this was reflected more in the swimmer’s velocity requires less energy expenditure on the part of toward the later stages of the race than toward the swimmer. When this has been achieved the start of the race. greater propulsive forces are needed if the swimmer is to swim faster. The active drag is a INDIVIDUAL MEDLEY EVENTS measure of the resistive force on the swimmer Correlation statistics were carried out at the particular swimming speed. What we between the average swim speed during the need is to be able to effectively measure active various strokes in relation to swim performance drag at the swimmer’s maximum swimming at the 1998 World Championships. The speed and this would be a good measure of relationship between the swimming speed in technique efficiency. each of the strokes and performance in the race indicated that in all but the Men’s 200m DRAG RESISTANCE Individual Medley, the correlation was highest There are three major sources of drag on the for the Backstroke, followed by the Butterfly, swimmer. followed by the Breaststroke and finally the Freestyle. In the Men’s 200m Individual Medley, Form Drag the Freestyle swim velocity was the only stroke Occurs as a consequence of the form or in which swim velocity correlated significantly shape of the body exposed to the oncoming flow with performance. of water. It is produced by presenting the frontal surface of the body to the oncoming flow of water. This is the major cause of resistance for a swimmer. It can be reduced by utilising better

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The diving board will give a slight upward RACING STARTS lift to the legs to facilitate a proper entry. The use of the low diving board is very By Dick Hannula beneficial in learning effective starts. Presented at 1999 ASCTA Convention 6. When steps 1 through 5 are mastered, begin to use the starting When learning the best technique of blocks for supervised practice, starting, always practice in safe, deep again only in the deep water. A water. I wrote a comprehensive article reminder again to check the toes of on this topic several years ago. I’m now the swimmer, while in the air, to revising that article and adding specific assure that they are pointed back drills to learn the skills of starting. towards the starting block. Learning drills are necessary to gain Additional starting drills would be the proficiency for great starts. reaction drills. Use starting signals, whistle, FRONT START TECHNIQUE TIPS pipes clanged together, or whatever … and have At the starting signal, the head leads, hands the swimmer react. Stand behind the swimmer follow, and the body finishes. Flex the arms first so that he or she must focus on the sound. The and pull toward the water. Get out, not high, swimmer can react by touching the knees, straight from the blocks. Thrust the arms to a head, etc. These reaction drills can be done on 90° angle with the head just above the the deck of the pool. All of this is leading to a shoulders. Get out as far as you can. Drive off faster starting response. the blocks with the entire body through the Prior to the start, the swimmer should legs. Just prior to water entry, drop the head maintain good circulation, especially in the between the shoulders. Hyperextend to a full hands and feet. The use of dry footwear, gloves, torpedo position on entry. Use a hand-on-hand and warm ups will help the swimmer to avoid entry through a small hole. Kick out, or whip becoming cold and losing a good feel. Use a dry out, the legs to get them through the same hole. towel to wipe the block and your feet and Point toes on entry and the glide should be just hands. While seated, avoid crossing arms or enough to take full advantage of the momentum legs. Relax before the starting signal and you of the dive. will have a quicker reaction. Skill Drills to Learning Think about staying on the balls of your feet, Practice these steps in deep water of 10 feet not letting the heels touch the block when you or more. Observe all steps to assure that the get into the start position. You should be ready toes are always pointed back towards the to explode off the blocks on the start signal. The starting point. This assures maximum thrust stance on the blocks should include the directly away from that point. following: 1. Vertical jumps for height from the edge of x Toes slightly turned in. the pool with a feet first entry. x Heels slightly out. 2. Repeat No.1 over a horizontal pole held Knees slightly bent. and extended from the adjacent side of x the pool about 2-3 feet in front of the x Head in a downward looking position. swimmer. Get up into the jump and tuck x Upper body high as possible. the legs over the pole. The height of the x Elbows straight – or nearly so. pole should be comfortable for the x Fingers and thumb gripping the edge of swimmer. This is again with a feet first the blocks (outside or inside the feet is a entry. matter of individual preference). 3. Dive over the pole in Step 3. Kick the legs x Total concentration on the start signal. over and clear of the pole. Enter the entire Track starts differ slightly while on the length of the body through one hole. blocks prior to the start signal. Begin with both 4. Repeat No.3 moving the pole slightly feet forward and then step back with one leg, further out away from the swimmer, but keeping the heel up on the back leg. The back assuring that the distance is always foot should be well back on the blocks. Grip comfortable for the swimmer. An tight, lean back and then throw yourself into aluminium pole that is often used in life the normal start position after leaving the saving classes would be an appropriate blocks. pole. FREESTYLE STARTS 5. Practice the racing start from the end of Hold the velocity from the start as long as the one metre (low) diving board. Attempt possible by kicking fast, fairly shallow, kicks. to get well out on the start and then enter The Butterfly kick is being used very effectively pulling the entire body through one hole. by many swimmers on the Freestyle start.

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Switch to flutter kick on the breakout strokes if wall. Pull up as high as comfortably you elect to use Butterfly kicks. possible when told to “take your mark”. Accelerate the first arm pull all the way The hips are away from the heels at about through the finish. The swimmer’s head should 80-90°. still be under the surface water tension to near 4. On leaving the wall, get some snap from the finish of the first arm pull. Finish the pull your head and throw backwards with the and break out through the surface. Ride the entire upper body. The hands, head and water high as you go into the first surface arm shoulders snap back at once. The arms stroke. Stretch the non-pulling arm out front are only slightly ahead of the legs. during the first surface stroke to as Explode with the legs. Throw the arms much as possible. back in an upward and sideward BUTTERFLY STARTS movement as they leave the well, then The quick underwater Fly kicks must be down and around to get the hips up over taken with the arms streamlined in a hand-on- the water. hand position and a full torpedo effect 5. Dive through the entry with the upper STRETCHED. It is recommended to use the 15 body. Lift the legs on entry and get to the metres that are allowed underwater for most streamlined position quickly. Kick with a Butterfly swimmers on the dive. fast Butterfly kick through the 15 metres Do not breathe during the first break out allowed underwater. Switch to the flutter arm pull. Exaggerate the wrist snap at the end kick and break out. of the first stroke … this will help in the 6. Break out on the second arm pull. Start recovery to get the arms out in front of the head the second arm pull sooner than in quickly. Stress a very clean entry and eye of normal stroking, in order to break out the needle entry on this very first arm stroke. during the second arm pull. This will BREASTSTROKE STARTS bring you through the water surface with Set the elbows very high on the underwater more momentum for the regular surface pullout, with the hands in under the stomach. strokes. Tuck the shoulders high into the ears at the end The stand-up-back-start is currently still of the underwater pull and scull. Streamline as legal in high school swimming. If you elect to much as possible, with the stomach and use this start, master the steps in deep water of buttocks tucked in tight and feet together, toes at least 10 feet, as a critical step in learning. pointed back. The start position is standing in the gutter, with Recover the hands close to the body, with the balls of the feet on the gutter lip. Crouch elbows in at your side. The method of hand slightly over the starting blocks. Keep the heels recovery under the body is according to trial of the hands in contact with the corners, or and error and individual preference. front, of the starting platform in order to have a Start the first pull only after the legs finish. solid surface to push back from with the hands. Snap the feet together, then pull. The first arm Don’t hold the sides of the block as you stroke starts while the head is still a few inches eliminate the solid surface necessary for a good underwater. You should then surf hand push. After the push back of the hands, through the surface on the first very the swimmer follows the previous steps 4, 5 strong arm pull. and 6. BACKSTROKE START Skill Drills to Learning TECHNIQUE TIPS Practice these steps in deep water of 10 1. The placement of the feet feet or more – under close supervision. should be on the wall about Observe all steps to assure that the toes are armpit width. The toes should always pointed back towards the starting turn to the inside after placing point. This assures that the maximum thrust the feet. This will help to spread the toes is directly away from that point. slightly to better stick to the wall. Keep 1. Standing vertical jumps for height and the hips away from the heels. Keep the away from the pool edge with a feet-first toes high just below the water surface and entry. Get the swimmer to feel force them into the wall – not down the comfortable, moving up and away from wall. the pool edge, in a backwards position. 2. The grip should be with the thumbs on Supervision is necessary to get the the upside of the Backstroke starting bar. swimmer up and away from the wall. The 3. Attempt to keep the head and back lined swimmer should enter the water feet first up and curl the head into the blocks in a vertical position – a minimum of three slightly. The heels are not quite on the feet from the wall.

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2. Standing vertical jumps as in No.1 – but FREESTYLE & BACKSTROKE TURNS tucking the legs and holding on entry. These two turns are essentially the same 3. Standing vertical jumps as in No.2 – but now, under the present rules. Backstroke kick the legs out of the tuck position for swimmers rotating from the back to front going entry. into the wall, and breaking out in the 4. Add a back dive from this position, getting Backstroke position being the difference. The out over the water entering with the turning essentials are the same. hands, arms and head through the same Technique Tips hole. 1. Maintain nose to knees, chin to chest, and 5. Gradually attempt to drive further back heels to hips. and out away from the wall and kick the 2. Push off the wall on the balls of the feet. legs up on the arm entry. This will help 3. Kick the wall as you make contact. get the legs in through the same hole and 4. Kick off the wall with very fast dolphin to increase the momentum and speed of kicks up to the 15 metres underwater the body on entry. permitted by the rules in Backstroke. Use Reaction drills will also improve the starting dolphin or flutter kicking off the wall in response in Backstroke. The same reaction Freestyle, according to the swimmer’s drills on the pool deck that were listed for the ability preference. Front Start are appropriate for the Backstroke. 5. The feet should be apart at shoulder width on wall contact and push off. This is a GREAT STARTS CAN MAKE A horizontal squat position. DIFFERENCE IN THE CLOSE 6. The last stroking arm is swept downward RACES. under the body. 7. The head dives down and forward, tucking the chin and using a dolphin kick. The PRACTICE EFFECTIVE STARTS legs must be apart to the wall. SAFELY AND UNDER COACH 8. Strive for a 90° flexion knee to hip. SUPERVISION. 9. Pull out with the bottom arm in Freestyle. Drills to Learning STREAMLINE DRILLS… 1. Lying on the deck on the back, streamlined position. 2. Hanging from an overhead bar, both with legs extended with no deck contact, and By Dick Hannula legs in a squat position with the feet in Presented at 1999 ASCTA Convention contact with the deck. PROGRESSION STEPS FOR IN-WATER What is important in teaching great turns in DRILLS… all four competitive swimming strokes? Two 1. Push off on the back, underwater, and principles immediately stand out as critical for stretch and glide only. the success of fast turns. 1. Always swim into the walls strong, or fast. Build your momentum going into the wall, Freestyle swimmers add a step, placing the and you will have the greatest potential of feet on the wall with toes pointed to a corner coming off that wall fast and with a strong of the pool, push off half on the side and push-off. The harder you throw a back. handball at a concrete wall, the harder it will rebound off that wall. 2. Streamline in the full torpedo position off every wall, under the water and the 2. From a standing position in the pool surface tension. Learning to streamline under the Backstroke flags (waist to better and more efficiently off every wall shoulder depth), push off the bottom and has the potential to significantly improve dive towards the wall, then turn with a your swimming times. stretch and glide only on the back. Both of these principles must be practiced 3. Push off on the back and add the kick but daily in every training session, and emphasised no arm stroke. in every swimming set. Win every wall in 4. Again from the standing position in the practice and you will begin to do the same in pool under the flags, push off the bottom competition. and dive towards the wall, then turn,

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stretch and add the kick according to the help get the swimmer in and out through rules of the stroke. the same hole. 5. Push off the wall, stretch, kick, and 9. Hyperextend off the wall and break out breakout into the full stroke. into the stroke, according to the directions 6. Stand outside the flags, push off and in the “Racing Starts” article. swim to the wall and combine the turn, 10. Use a strong first stroke to break with stretch, kick and breakout into the full momentum, and then get into your racing stroke. stroke rhythm. 7. Lane line jumps. Hold the lane line from a Drills to Learning standing position at about chest depth. PUSH OFF DRILLS AND GLIDE… Hold the line with thumbs under the line 1. Standing under the Backstroke flags in and practice going over the line with legs waist deep water, jump to the wall, turn ending up in a squat position, and the feet and glide. at shoulder width. Gradually build up the PUSH OFF DRILLS WITH THE UNDERWATER speed of the jump over the line. DOLPHIN KICK FOR BUTTERFLY… 8. Standing jumps without the use of the Or the Breaststroke underwater arm pull down lane lines. The addition of adding a weight for Breaststroke. The reference would be the belt, worn around the waist, can assist in “Racing Starts” article for Breaststroke. developing speed to the jump turn. 2. Standing under the Backstroke flags, 9. Streamline push off from the bottom of jump to the wall and complete the steps of the pool in deep or semi-deep water, and No.3 above. kick strongly while streamlining through PUSH OFF DRILLS AND ADD THE ARM the surface attempting to stretch and STROKE BREAKOUT IN BOTH BUTTERFLY touch the Backstroke flags. AND BREASTSTROKE… 10. Underwater turns. Dive underwater at the 3. Standing under the Backstroke flags, Backstroke flags, and streamline kick to jump to the wall and complete steps of the wall and execute the turn under the No.5. water surface. 4. Stand outside the flags, and swim through Alternate this drill with regular surface all steps covered to this point. approach turns to improve the speed of turn 5. Swim to the wall, diving underwater and execution. kicking to the wall, executing the turn BREASTSTROKE & BUTTERFLY TURNS completely underwater. The turn is the same for these two strokes. Alternate this drill with regular surface Once the push from the wall is completed, then turns. follow the same directions outlined in the SPECIAL TURN DRILLS “Racing Starts” article for Breaststroke and for 1. Use a special hyperextension drill on a Butterfly. specific number of turns each day. Place Technique Tips the hands in a wrist-crossed position with 1. Learn to judge the walls. Know where the the palms of the hands pressing firmly wall is in relation to your stroke for into each other off the walls for improving turning. the streamlined position. 2. Touch the wall with both hands, just 2. Use a short pool—such as cross-pool or short of full extension. The elbows are diving pool—for some sets. Timed 25m flexed, then straightened. swims in a 12½m course will assist in 3. The lead hand releases the wall on contact learning fast turns. and the knees drive towards the wall. 3. Timed turns, from head to head, under Drive the knees towards the chest as the Backstroke flags will improve the quickly as possible. This will get the feet speed of turns. on and off the wall quickly. 4. Swim in a lane without circling on some 4. One foot should be on top of the other to sets to encourage true racing turns. get to the wall quicker. 5. Start from the diving blocks in a short 5. The head snaps directly back. pool, such as a 12½m course, in order to 6. The first hand off the wall sculls up give the swimmer a feel for hitting the towards the ceiling. turning wall at a speed that is closer to 7. The second hand off the wall drives to the the shaved and tapered speed of the forehead, close to the ear. championship meet. 8. Go into the turn and come off the turn through the same hole. A vertical eye position when the head snaps back will

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COMPETITION ANALYSIS Competition analysis provides feedback to the coach as to how well the swimmer is capable of staying with the competition model. It provides information about the start, turns, finish as well as the free swimming aspects of the race. Comparisons can be made between the swimmer concerned and competitors. Inefficiencies in technique can be identified By Dick Hannula & Bruce Mason from the competition analysis. It is more Presented at 1999 ASCTA Convention productive to work on improving a swimmer’s THE COMPETITION MODEL inefficiencies than working on the swimmer’s In elite competition, races are won by careful strengths. In our present competition analysis preparation, which involves the planning of a system we provide the following… game plan or competition model for the Time for the head to reach the 15m mark. If working with the ARES Omega timing system it also provides START swimmer concerned. Following this planning, the time for the swimmer to leave the blocks after the appropriate training programs are utilised to starting signal. train the swimmer to the game plan and its Time from the head at the 7.5 metre mark on the way in until the head again passes the 7.5 metre mark on implementation is reliant upon the swimmer TURNS the way out. Our competition analysis system also being able to follow the game plan during provides the turn time in and the turn time out. competition. The coach must ensure any FINISH Time from the 5-metre mark out from the wall. inefficient aspect of the swimmer’s model is Speeds for each of these aspects of the race rectified prior to incorporating it into the are provided so that comparisons can be made competition model. between these phases and the adjacent free The development of the game plan by the swimming sections of the race. coach intimately involves the start, turns and PROBLEMS IN STARTS finish as well as of cause the free swimming. There are a number of things to watch with The swimmer cannot be expected to complete regard to Starts. Time off the block from the the entire game plan during training but should starting signal – swimmer should be relaxed be trained to be capable of completing various and ready to respond. Good take off angle and aspects of it in parts. However, single aspects of good distance to entry – swimmer should go out the game plan should not be dealt with in rather than up. Entry into water—stiff body, isolation – e.g. turns by themselves. streamlined—enter through the one hole. The If however there are problems with such swimmer is going faster here than at any other things as starts or turns, the coach needs to part of the race and must maintain as much look at these separately and correct these speed into the water as possible. Good phases prior to practicing it as part of the game streamlining in underwater phase—don’t plan. commence kicking until speed has reduced to In competition, it is relatively easy to identify swim speed. Good underwater propulsion—use if a swimmer has a poor start as you can see appropriate kicking—fast dolphin kicks from that he or she is behind after the first 15m. It is the legs rather than slower kicking from the not as easy for the coach to identify if the hips. Good ascent angle—ascend at an even swimmer is losing time in the turns. As an rate to the break out Good transition to example, in the 1500m Men’s Freestyle in . Atlanta, won the Gold. Daniel SWAN ANALYSIS OF STARTS Kowalski came second in front of The SWAN Analysis system that we use at from Great Britain by some hundredths of a National event camps and at National team second. In that race Daniel lost more than 7.5 camps is able to break the start down into sub seconds in the turns to Graeme Smith and this phases to identify if any sub phase of the start time he had to make up in the free swimming is causing a problem or could be improved. phases of the race. This was not obvious by The Phases of the start are… watching the event. Kieren also lost about 5 Phase Delimiter seconds to Smith during the turns in that race Start signal INITIATION and that certainly was not observable. Feet Leave Blocks In starts, it is still beneficial to be able to FLIGHT PHASE quantify the start time so that future and past Head Entry starts can be compared. The performance in the UNDERWATER PHASE Head Resurface finish phase will identify if the swimmer is ABOVE WATER PHASE actually finishing the race. Head at 15 metres

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Underwater and above water video views of In addition, the velocity of the free swimming the start are provided with the analysis in and out of the turn are measured for overlayed on the video image. A printed sheet is comparison with the velocity throughout the provided where times, distances and velocities turn. are included. Qualitative comments about each Underwater and above-water video views of phase are also provided to give the coach an the turn are provided with the analysis indication of the quality of each phase. The overlayed of the video image. A printed sheet is system averages three starts and also provides provided with times, distances and velocities comments for the composite start. included. Qualitative comments about each PROBLEMS IN TURNS phase of the turn are also provided to give the Swimmers don’t prepare for the turn by coach an indication of the quality of each phase. watching the cross on the bottom of the pool The system averages three turns and also and make adjustments early but rather they provides comments for the composite turn. look for the wall and need to adjust at the last PROBLEMS IN FINISHES moment. In the Freestyle and Backstroke the The speed into the wall should be as least as swimmers lift their heads and bob them up and fast as the last free swimming phase. Swimmers then down into the water to initiate the rotation must finish the race and not stop before the rather than using an elliptical movement of wall. Don’t look to the clock before the wall has their head under the water. Swimmers tend to been touched. The timing system measures the reverse direction rather than continue their official time not the swimmer’s eyes. Make sure momentum with a change in direction. that the hand moves directly at the wall rather Swimmers are inconsistent as to the way they than lifting it over the water. Many a race has approach the wall – every turn is different and been lost on the wail by a very small margin. Hit needs major adjustment at the last moment. the pad hard to ensure that the touch has Turns should be nearly a closed loop skill. registered. Omega pads are not infallible Leg speed is slow onto the wall compared to IMPROVING STARTS, TURNS & FINISHES overseas elite swimmers. Australian swimmers It is imperative that the coach has regular often rotate the legs in the turn with only a weekly training sessions where the starts and small amount of tuck. Leg speed in the rotation turns are monitored and corrected. When remains constant rather than varying with the starts, turns and finishes are practised they distance of the event as with overseas elite should not be dealt with in isolation of the free swimmers. swimming. A swimmer turns in competition Good position in push off and good when they are working at an intense level. The streamlining off wall is required before the kick swimmers need to practise their turns in the is initiated. Change in body alignment with same state. If corrections in turns, starts or keyhole pull in Breaststroke and streamlining finishes are required they should be handled during recovery. Need quick kicking action in when the swimmer is fresh and in isolation of underwater dolphin kick with drive in the legs other aspects of the training. In general not the hips. The body may be turned partially training, the swimmers should not be allowed to to the side. Good even ascent angle required use turns as rest periods or to float into the wall with good break out. Use the underwater phase at the end of a swim. If the swimmers do this in to advantage and use the full distance that is training they will inevitably do the same thing permitted. Need good transition into stroking. in competition when the pressure is on. Coach Don’t breathe on the first stroke. needs to constantly monitor all aspects of SWAN ANALYSIS OF TURNS competitive swimming through the training The SWAN Analysis system that we use at periods. National event camps and at National team IMPORTANCE OF START, TURNS & camps is able to break the turn down into sub FINISHES phases to identify any sub phase of the turn that is causing a problem or could be improved. Analysis from the 1998 World The Phases of the Freestyle/ Breaststroke/Butterfly/ Championships have been statistically analysed turn in the Backstroke IM Interchange using correlation techniques to identify where Head 7.5m out Head 7.5m out the starts, turns or finishes may have played a INTURN Head Bob Hand touch pad major role in the outcome of the event. The 16 ROTATION fastest swimmer’s results in each event were Feet touch pad Feet touch pad analysed for this purpose in both genders. PUSH-OFF Freestyle Average Free Swimming Speed and Starts … Feet leave Pad Feet leave pad 50m SPRINTS Finish (for females) UNDER WATER Freestyle Average Free Swimming Speed, Starts and Head resurface Head resurface 100m SPRINTS Turns OUT-TURN Head 7.5m out Head 7.5m out

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Freestyle Average Free Swimming Speed and Turns Middle Distance THE ESSENTIALS OF GREAT Freestyle Average Free Swimming Speed and Distance Efficiency Index BREASTSTROKE Average Free Swimming Speed, Starts and By Michael Piper Butterfly Turns … Finishes and Index (for females) Presented at 1998 ASCTA Convention Average Free Swimming Speed, Starts & Breaststroke Turns … Finishes (for females) Average Free Swimming Speed and Turns, COACHING AGE GROUP Backstroke Starts … Finishes (for females) BREASTSTROKERS Individual Average Free Swimming Speed and Turns Development of a Stroke Model Medley SUMMARY OF STROKES Important features of the breaststroke that Crawl… The three R’s: Rhythm—Relaxation— must be considered when developing your Rotation model. x Rhythm allows power—the result of hip initiated trunk rotation. STREAMLINING x Relaxation—ski in (hand-wrist-elbow)—ski out with breathing pattern and rhythm. You must consider the impact of water x Rotation – trunk – rotate hips out of hands’ way – head set on spine – skewered resistance against the body at all times. swimming. Remember that Breaststroke is the only stroke Optimise stroke length—swim tall. where most of the body is under the water most Set/anchor elbow to optimise distance per of the time. It is also the only stroke that does stroke as trunk rotates and drives the body past not have an out of the water arm recovery. the arm. (Fingertips pointed to pool bottom.) Because of the importance of streamlining in Front quadrant swimming for balance. Pressure Breaststroke, it must be considered in every point checks … chest—eyes downward—armpit aspect of the stroke. P.P. on rotation Backstroke… The three R’s: same as Crawl x Elbow position in recovery (exception non-front quadrant swimming). x Hands/elbows/head position in full Additional points… streamline 1. Carry head in canoe position or soft pillow x Knee position in kick recovery position. x Knee position during kick 2. Fold shoulders to sternum—canoe. x Finish kick with feet coming together 3. Swing arm recovery—not carried—fall into x Body position throughout stroke catch position. 4. Thumb up—fingertips towards side of pool DISTANCE PER STROKE help to anchor or hold water. 5. Exit hand thumb first—scull to surface. The efficiency of the stroke will be measured 6. Deep catch—little finger first. through a combination of the distance travelled 7. Vertical recovery. Butterfly with every single stroke cycle and the number of strokes taken every 60-sec (stroke rate). 1. Must be able to kick. 2. Rhythm/Balance is key (not power). Regardless of whether a particular 3. Platform entry. Breaststroker has a high or low stroke rate, 4. Reach long—stretch then pull. they should be striving to achieve the greatest 5. Head is the key—stay hinged (platform effect). distance per stroke. A good example of this is 6. Anchor elbows—fingertips down. our most recent female world record holders in 7. Elbow exit—“Karate” or hands away. Breaststroke events. When breaking the world 8. Breathe late in push/start recovery. record in the 200m event, Rebecca Brown rated Breaststroke up to 60 strokes per minute and averaged mid 1. Start/Finish—each stroke on platform. to high 50s throughout the race. Sam Riley on 2. Insweep completion—platform—stay hinged— the other hand, places more emphasis on her head key. kick and outward sweep and stroked much 3. Build stroke from landing zone or platform. closer to high 40s when setting the world record 4. Dive from the hips on the lunge—lead with in the 100m event. Both girls were swimming hands—shoulders—trunk. very efficiently according to the types of strokes 5. Try to keep elbows on the water at all times. that suited them. The swimmers’ effectiveness 6. Feet recovery inside shoulders. in streamlining their bodies throughout the 7. Kick back and down—then back up second stroke will also affect their ability to attain the half. ultimate DPS. 8. Get on the platform out front quickly.

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FORWARD PROPULSION Obviously one of the biggest problems that some coaches have is a lack of space. This does Forward propulsion will be provided through make it difficult to cater to the individual needs several different sources. The obvious major of your swimmers but each coach will face and provider will be the leg kick, with the pull also address this problem at some point or another. supplementing in a less significant way. One If you have the desire and the will you will find other area that needs to be considered when a way around this problem. developing stroke is the emphasis that is placed on the arm recovery and the body action which Not only do Breaststrokers need the space is used through out the stroke. I personally but they also need the training cycles that suit believe that a significant amount of forward their speeds. If for example you do have propulsion can be generated through an Breaststroker’s training in a lane with aggressive, efficient arm recovery and this will swimmers doing other strokes, make sure that be further assisted with an effective dolphin you don’t have them swimming much faster and action. Although individuals will have different harder to make cycles because it’s more styles, with some recovering their hands out of convenient that way. Once again this gets back the water and others below. Some will have very to the time and space issue but every effort exaggerated dolphin movements and others very must be made to provide the cycles that will slight, it is crucial that through a combination best allow your Breaststrokers to swim their of good technique, an effective body action and training sets in the most effective way. precise timing that each swimmer utilises these strengths and achieves the ultimate in power As I have already mentioned, you need to and in speed. give the Breaststrokers a lot of Breaststroke in their training program. There is no reason why USING YOUR MODEL WITH INDIVIDUALS your Breaststrokers can’t swim any of the main sets in your program Breaststroke. Whether it’s I have previously identified three important short sprints, high heart rate work and right up areas that I consider when constructing a to a 2000m straight swim. You may need to breaststroke stroke model. They effectively cover build up to this but there is no physical reason the efficiency of the stroke and the many ways why they would not be capable of doing this that forward propulsion can be provided. They type of training. Yes it’s true that you can have are once again… some getting sore knees but this is no different than most others who get the occasional sore 1. The importance of Streamlining shoulder from swimming Freestyle. Keep an eye 2. Using Distance per stroke as a measure on it and handle it the way you would handle of efficiency any other training injury. 3. Arm recovery and body action as another form of forward propulsion Another feature of a Breaststroker’s training program is that they should probably pull and Finally I would like to conclude my kick more than any other stroke. Because of the comments on development of a Breaststroke fact that Breaststroke depends more on the kick stroke model by saying that coaches can use for propulsion than other strokes, it makes the same model with every swimmer that they sense that more time should be spent work with but you must understand that each strengthening the legs. Also the fact that the swimmer will have a different body type and Breaststroke pull is so different to any other style. This means that even though you use the pulling action dictates that more time should be same model on each swimmer, that doesn’t spent developing upper body strength specific to mean that they will necessarily look exactly the that particular stroke. same. In fact encourage the individuality of each person. I like to set aside approximately 50% of my Breaststroke training program for pull and kick TRAINING FOR BREASTSTROKE each training session. With the importance of pull and kick in mind I would like to give you a When considering your training program for list of varying types of pull and kick and the the Breaststroker’s in your team it is vital that benefits. Not only do they give your program you identify the fact that you need to train them variety but will strengthen different area’s as specifically as possible. This means that just depending on the exercise. as your Freestylers swim a lot of Freestyle, your Breaststrokers must swim a lot of Breaststroke.

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BREASTSTROKE PULL BREASTSTROKE KICK x Using a pull buoy … Isolate the upper x Using a kick board or pull buoy … Just body and concentrate on forward your straight forward type of kick using propulsion with an effective pulling action. either a kick board or a pull buoy as a Place a lot of emphasis on the outward means of flotation. Even when using sweep and squeezing the hands and flotation devices, encourage the body elbows together before recovery. Breathing action and leg movements that you like to every single or second stroke (no Butterfly see when the swimmer is swimming kick). breaststroke. They may be lifting the hips Using a dolphin kick … When using a x up as the feet come together and kick dolphin kick with Breaststroke arms, you downwards then upwards. You may like can not only think about your pulling to increase the frontal resistance by action but also the timing and rhythm of turning the pull buoy or kick board on its the stroke. Of course this also encourages side exposing more of the flotation device. an undulating body action through the You could also achieve this without the water. Using no fins or with fins there are board by just crossing the arms and two main ways you can use the dolphin holding them up in front of the body. kick. Normal stroking with good dolphin rhythm. When doing this I like to see the x Kick on front without a board … There are swimmers keep a more continuous stroke several ways of doing kick in this position. action without long pauses when the arms Firstly you can kick with the arms are fully recovered. Also you could use a outstretched in front of the body, speed drill that encourages strength, streamlined. This is a very good way to do power and speed. The swimmers must your kick, emphasising the streamlining keep their upper bodies up out of the element and distance per kick. You can water, whilst stroking very fast and also try kicking with the arms by the exaggerating their stroke rate. I like using sides. Touch the fingers onto the ankles this exercise because I think that it not every time the feet recover up to the only develops upper body strength but bottom. This will reinforce a more effective speed. and streamline kick. Finally a variation of x Using a Freestyle kick … Using the same the kick with the arms by the sides is to principle as the dolphin kick speed drill, have hands flick up past the sides and out the swimmer is expected to exaggerate the of the water every time the kick is turnover of the stroke whilst keeping the executed and completed. This action will upper body up out of the water. The encourage a dolphin rhythm. swimmers must keep their chins above Kick on back without a board … A good the water. Just another variation that will x way to vary your kick and look at different develop upper body strength. ways of improving the efficiency of the x Sculling drills … Sculling drills are used kick is by kicking on the back. Place the to develop more specific strength, hands down onto the backside and every particularly in the wrists and forearms. time the feet recover up to the backside Either using a pull buoy or not, the touch the ankles with the fingertips. swimmer must float their bodies on top of Whilst doing this the swimmer must keep the water and with the use of only small the knees close together and concentrate sculling movements with the hands they on kicking the feet around in a circular must propel their bodies through the movement until the feet come together water. Once again let me emphasise the with force. Once again strive for distance fact that you must only move the hands per kick. and wrists in a circular action without any other part of the arm moving, particularly the elbows. This exercise can be performed either forwards or backwards with a slightly different hand movement required for each.

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(a) Breathe as the head and shoulders rise at the completion of the insweep. By Dick Hannula (b) The shoulders become narrow or Presented at 1999 ASCTA Convention hunched slightly together, and the elbows are close to each other. (c) The back is arched as it rises from 1. Start and finish each stroke cycle in the the water and the body is at its platform position highest point in the stroke. (a) A flat position with the back of the (d) The back of the head and spine head, the spine, and the buttocks in should be lined up in the platform one line. position when the back arches out (b) Palms down and pitched out, of the water. shoulders stretched forward, and 5. The lunge forward arms squeezed in against the back (a) The feet are pointed backward with of the ears. the heels hiding behind the buttocks. (b) The elbows must come inside the width of the shoulders and line up behind the hands for the lunge. (c) The lunge starts in the hands. Lunge forward with the fingertips, elbows and shoulders. Get everything out front at the same time. 2. The outsweep (d) The lunge is a very fast action with a (a) Start the pull with the palms turned fast kick, and the eyes are looking out. Sweep out and down with the downward. hands outside the elbows. (e) Circle continuously through the arm (b) The elbows remain anchored in one sweeps, and lunge to the start/stop position, and keep the elbows close position out front—the platform to the surface of the water. position. (c) Begin the outsweep with the face (f) Try to skim the top of the water on down in the water. the lunge to the basic platform 3. The insweep position. The body is almost (a) As the outsweep moves to the underwater – but not quite. Part of insweep, there is a lateral pitch of the back and swimsuit should be the wrist, and the elbows are near visible. the surface of the water. (g) The palms face down on at least the (b) The elbows must be up on the final portion of the lunge toward the insweep. platform. (c) The hands rotate inward and reach (h) Hold the platform position with the their deepest point of the insweep. shoulders and elbows at the same (d) Continue pulling until the actual level and at or near the surface. lunge forward. Attempt to nick your (i) The feet turn in with the soles of the fingernails of the opposite hands at feet touching at the full extension of the finish of the insweep. the kick. (e) Complete the exhalation on the insweep, and prepare to inhale air at the completion of the insweep. TODAY’S DRILLS Arms extended kicking; Thumbs locked behind the Station 1 back kicking; Alternating eggbeater kick. Station 2 Sculling; Standing arm stroke; Walking Armstroke. Pulling flutter kick; Pulling Butterfly kick; Pulling – Station 3 alternate 2 Butterfly kicks and one Breaststroke kick. Pulling with fins/monofins and lunge emphasis, with Station 4 and without Grippers. Combination swims – kick only, pull only, swim Breaststroke with an alternating Butterfly and Station 5 Breaststroke kick, swim straight Breaststroke. Do 4. Breathing underwater, and on surface.

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CASE STUDIES Prior to analysing the phenomenon itself, we figured we’d take a look at a handful of individuals who have experienced shoulder injuries. While kick-based training seemingly is catching on, there are different viewpoints about it. Kicking Phenomenon Here are some cases. By John Lohn A graduate of the University of Michigan, Tim Sportswriter for the Delaware Country Daily Siciliano never expected to find himself Times & a regular contributor to Swimming World adhering to a training regimen that, for months This article appeared in Swimming Technique at a time, worked only the legs. After all, this is July-September 2003 an athlete who established himself as a premier t some point, something IM performer and Distance Awent wrong. The injuries Kick-based training is a Freestyle specialist. mounted. The pain increased. development that has enabled A man who trained with The times slowed. The athletes with shoulder intense yardage loads, questions surfaced. What’s geared toward his going on? Why is this difficulties to maintain their training without forfeiting involvement in the 800 and happening? What can be 1500, Siciliano was also done? Is there an answer? Is success. familiar with intense stroke there an alternative? work, an obvious necessity To a degree matched by few athletes across for someone who contested the IM. the globe—pick a sport—swimmers tend to On a daily basis, Siciliano trained every way subject their bodies to relentless poundings. possible to ensure greater results. Tim They hit the water for exhausting training dedicated training to each of his strokes like sessions, grinding out eye-popping yardage most traditional IMers and distance swimmers. totals. Eventually, though, he found himself forced to They hit the weight room for arduous lifting adopt a new training method. sessions, in the process strengthening the During a team-bonding exercise as a upper and lower body—basically every muscle freshman at Michigan, Siciliano got caught up that could contribute to the betterment of their in an apple-tossing battle while visiting an careers—to the slicing of time from that all- orchard. At some point during the fun-filled telling clock or stop-watch. frolic, Siciliano suffered an injury to his Given all the dedication, they really shouldn’t shoulder, damage severe enough that a new find themselves plagued by injury. Yet, they training regimen was ordered. also accept the fact that their chosen What was required? An open-arm embrace of endeavour—like it or not—isn’t always fair. And kick-based training. so, they trudge forward, seeking a remedy. “The positive (of kick- This story is about one of those remedies. It’s based training) is that it about an alternative training method that has keeps you in the water. It lengthened careers, in some instances, does have limitations, but I providing enhancement. This article focuses on think it’s great for the shoulders, friends to many swimmers, foes cardiovascular work and it to others. made me a better kicker. It Here, Swimming Technique looks at a definitely helped my phenomenon in the sport. With a number of career.” athletes stung by damage to their shoulders, Tim Siciliano many individuals have adjusted their training to Photo by Bill Collins emphasise kick-based workouts. Siciliano went on to become a three-time That’s right. We’re talking about training NCAA champion in the 400 IM and finalist in without, or with little, use of the arms and the 500-yard and 1650-yard Freestyle events. shoulders. Through the water they go with So his decision to limit his stroke work did not limited stroke work, but accompanied by produce adverse results. Sure, the Wolverine gruelling kick work. The positive of such a wasn’t receiving the typical upper body workout method? It lessens the wear and tear to the load he was accustomed to experiencing. shoulders while providing a training base strong Nonetheless, Siciliano strengthened his kicking enough to maintain success. technique while building his cardiovascular Here’s a glance at this approach. base to a new level, and set a Short Course American record in the 400 IM in 2000.

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“With me, we decided to go to kick-based Using his arms and shoulders only for training because the pain was so bad,” Siciliano balance and the occasional turn, Macedo said. “I had to be in the water, so we thought it worked in his own lane on private kick sets that would be easier to go with kicking. When included work with and without fins. There was everyone was doing their main sets, I would try also the incorporation of abdominal work and to keep up kicking or do everything I could to running to complement the kick sets. keep up. I would do some stroke work, but “Kick-based training let me nothing strenuous. My injuries were nagging. be successful and They would go away and come back. It maintained my career for depended on the day. When I could, I would some time. It was an swim. When I was in too much pain, I would answer. It might not keep kick.” you at your peak performance, and I don’t Aside from Siciliano and his coach, Jon see it as a substitute, but Urbanchek, Nort Thornton, the Men’s Coach at it’s a way to compensate.” the University of California, has also achieved Matt Macedo success through kick-based training in a Photo by Bill Collins number of his athletes, particularly Matt “I don’t think in any way that it can help you Macedo. progress normally or it’s a better alternative, While Siciliano suffered shoulder woes but it’s an option,” Macedo said. “I think having through an out-of-water activity, Macedo turned a feel for the water is really important. But I to kick-based training due to wear and tear to think it definitely gives you a great workout and his shoulders from swimming. Although not it makes a noticeable difference in the legs. I shunning stroke work, Thornton has recognised can help out. It’s a way to stay in the water. the usefulness of light stroke work coupled with Even though my Freestyle wasn’t what it had intensive kick-training. been, the leg work really helped my “As a group (at the Backstroke.” University of California), The greatest female swimmer in the world, we’ve evolved to heavy is an expert on shoulder kicking loads. I think you problems. When she arrived at the University of learn to kick better, which California, Coughlin was coming off one of the helps evolve the stroke, most difficult scenarios to be handled by an and the use of fins works Olympic hopeful. flexibility. I believe you can By the time the 2000 Olympic Trials in kick to death without hurting anything.” Indianapolis concluded, Coughlin—who had Nort Thornton qualified for Trials in every single event—had Photo by Bill Collins failed to collect a berth on the Team USA roster. “You can generate a decent heart rate with Her injuries—nothing else—led to that outcome. kicking,” said Thornton, who has also watched Hey, we’re talking about a swimmer who, by the Joe Bruckart take to the kick-based regimen. time she retires, may well be recognised as the Before completing his eligibility in 2002, greatest female swimmer of all-time. Macedo supplied major contributions to the Although the shoulder problems remained powerhouse program at Cal, claiming 7th place after the Trials, Coughlin battled through the as a senior in 100 Freestyle while contributing pain. Rather than ease up, she fought on. legs to the National Champion 400 and 2nd “I think my problem was that I didn’t hold place 200 Freestyle Relays. Macedo also won back,” said Coughlin, the world record holder in the consolation final of the 100 Backstroke with the 100 Backstroke and only female in history a lifetime best time. to dip below 1:00 for the event. Plagued by shoulder problems since high school, Macedo looked for a number of answers. “I think my problem was that I didn’t hold back (when Along the way, there were cortisone shots. experiencing shoulder There were trips to the chiropractor. There were problems before the 2000 numerous visits to the trainer. Olympic Trials). I would take a Eventually, Macedo was told he had to step forward and then a few eliminate stroke work from his training: the steps back. I don’t think I damage to his shoulders was that relied enough on kicking.” overwhelming. And so, Macedo took to kick- Natalie Coughlin based training, strengthening his lower body to Photo by Peter H. Bick a level he had never before experienced.

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INS & OUTS How can an athlete expect to compete on the So, what causes most shoulder injuries? Of national or international stage without working— course, a handful are the result of unforeseen in a relatively high-powered manner—the various circumstances, such as Siciliano’s. In most strokes? instances, though, shoulder damage or Another question pertains to racing tenderness is the result of overuse or improper situations… technique. In the category of overuse, afflictions When forced to hold back in training or forced from that arena fall into the tough-break to cut back on the amount of racing a certain classification. Some athletes have the ability to athlete can handle, is that swimmer prepared to grind continually through the water, never perform at his greatest capability when called experiencing pain or damage. Other swimmers upon for such a performance? have to face the frustration that certain bodies In the case of athletes who cut back, the can’t handle as much of a physical pounding as number of opportunities afforded to qualify for others. major events—the NCAA Championships, for In the category of improper technique, example—are limited. something can be done. Through coaching or While healthy athletes train consistently in video analysis, there is always a way to the water in their quest for, say, Olympic glory, is guarantee that the stroke is not only efficient, it realistic to believe that athletes with shoulder but also constructed so as not to inflict any injuries can maintain pace by significantly undo damage. “Most shoulder injuries are the reducing the amount of stroke work? result of improper technique and repetition,” Yes, kick-based training is certainly Thorn said. “With (Macedo), we wanted to keep advantageous when it comes to the him in the water, so we devoted time to kicking. cardiovascular or aerobic aspect of training. We worked with stretch bands and were careful And yes, it is a way to guarantee consistent in technique. We made sure there wasn’t any training without having to leave the water due stress on the shoulders.” to injury. But it just may not be enough. In addition to allowing those with shoulder “I wouldn’t take a healthy person and change injuries the time to recover, the move to kick- them to kick-based training,” said Teri based training provides other benefits. For one, McKeever, the Head Women’s Coach at the it can maintain, if not enhance, the endurance University of California. “I think you have to and cardiovascular system of the athlete. practice the stroke.” More, the dedication to kick-based training THE FINAL WORD has enabled some swimmers to strengthen their Unquestionably, an ideal training regimen— form and body position in the water. Kick-based especially for the national-calibre or world-class training has also elevated the amount of athlete—would involve a full routine, complete with kick-training, stroke work, dryland attention dedicated to the importance of exercises, weights. The entire package. The kicking. truth of the matter, though, is this … due to the “People see the success of Ian manner in which the athletes of today train, Thorpe and (Grant) Hackett in pushing themselves to the limit; injuries are a Australia and how much attention is part of life. And, as unfortunate as it may be, paid to the way they kick. It looks some athletes will suffer physical ailments that like the world is going toward will limit their ability to train. kicking. People are shifting in that Still, there is always a way. It’s called the beauty of science. And, in a way, kick-based direction.” training is part of science, a development that has enabled athletes with shoulder difficulties Photo by Peter H. Bick to maintain their training without forfeiting “We go in cycles. Right now, this is receiving success. In some instances, kick-based work attention,” said University of Michigan coach has been enough in itself. In others, it has been Jon Urbanchek. The advantages seem to be complemented by light stroke work. Ultimately, numerous. The opportunity to build the the phenomenon, which allows the athlete to cardiovascular base is evident. There’s the maintain an aerobic base, has kept some athletes in the sport, helping some achieve their chance to rest the shoulders. There is a way to greatest success. improve the various kicking techniques of each Will this training method find itself embraced stroke. Most importantly, maybe, is the fact that universally? Time will tell. For the athlete with kick-based training can lengthen or save a shoulder injuries, it has already proven—at career. least in some cases—to be a success. THE DOWNFALL “I’m not sure if it will catch on,” Thornton said. “But I think it’s something that has been With good reason, there is scepticism used out of necessity. It’s something that has surrounding the idea of kick-based training. In helped.” its simplest form, this question is raised…

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June 14 at the Mare Nostrum meet in Barcelona.) Kitajima and his Tokyo Swimming Centre teammates trained at Northern Arizona University’s High Altitude Sports Training Complex this past spring for 3½ weeks. After a morning workout in early April, Kitajima and his long-time TSC coach, Norimasa Hirai, sat Although short in stature, Japan’s Kosuke down with Swimming Technique and spoke Kitajima—blessed with extraordinary about Kitajima’s success, his beginnings in the technique—is a giant among Breaststrokers sport as well as his training. By Ed Odeven That record-shattering performance last Sportswriter for Arizona Daily Sun, Flagstaff October shocked even Kitajima. This article appeared in Swimming Technique “I honestly didn’t know I was going that fast,” July-September 2003 says Kitajima through interpreter Eri Ono. “It was only when I hit the wall and looked up that I realised it was a world record.” “A world record at this Games—in Asia—is a big, big thing for me,” he continues. “I have worked hard for this for a long time and I don’t feel I have even reached my limit.” Neither does Hirai: “We believe Kitajima will break the world record again.” Others share the coach’s opinion because, in the words of Japanese Team Manager, Shigeo Ogata, “His technique is perfect.” NATURAL ABILITY But it didn’t happen overnight. Kitajima hasn’t always been a world-class athlete. Like many children growing up in Kitajima received Samsung’s MVP (Most Valuable Tokyo, Kosuke began swimming at a young age. Performer) Award as the finest athlete at the 2002 Asian Games. Several Japanese newspapers also named him Between the ages of 5 and 7, “I just swam the nation’s athlete of the year. with the other kids for fun,” he recalls. Then it got more serious—a scheduled activity—not just Size doesn’t always matter. But let’s face it … a hobby. elite male swimmers, such as Australian Ian When he turned 7, Kosuke joined a swim Thorpe and American , are team. By age 10, he began competing in Japan’s usually big, strong fellows. Junior Olympic National Championships. And is an exception to the rule. this forced him to expand his in-the-water The skinny, 5-foot 8¾-inch Japanese native is a skills. world-class swimmer who relies more on skill “When I turned 10, I used to do the than size. Individual Medley,” he says. “But in order to The 20-year-old from Tokyo had a attend these competitions, I added the breakthrough year in 2002, highlighted by a Breaststroke to my repertoire.” gold medal finish in the 200 metre Breaststroke At 14, he began preparing for years of at the Asian Games in Busan, South Korea in international competition by joining the Tokyo October. Swimming Centre, where he started working In that race, Kitajima shattered the oldest under the watchful eye of Hirai. record in men’s swimming, winning the 200 That was in 1996 and, instantly, Hirai metre Breaststroke in 2:09.97. That bettered became aware of Kitajima’s unique ability. the mark (2:10.16) set by American Mike “His strength is that he really has strong Barrowman in 1992 at the Barcelona Games. ankles,” Hirai says. With the record, Kitajima became only the The coach provided a fine analogy to explain second Asian male to set a world record in the why strong, flexible ankles are vital to a pool since 1972 when set a swimmer’s success. He likened the ankle snap World Record in the 100 Breaststroke. to a pitcher’s wrist. That quick snap (Kitajima’s mark was lowered even further as enables the pitcher to get more movement on Swimming Technique was going to press, when his pitches. Similarly, for a swimmer, a quick Russia’s Dmitri Komornikov clocked 2:09.52 on ankle snap is an integral part of swimming side

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by side against Olympic-calibre foes. (See Kitajima’s Ankle Snap “Kitajima’s Ankle Snap”, by Hideki Mochizuki.) By Hideki Mochizuki Says Hirai: “he had it naturally; he originally Swimming World’s correspondent from Japan had this ability, so we put more attention to developing it.” “When I met him for the first time, I knew a lot about the strengths and weaknesses of his swimming techniques, but I thought the ankle snap was really a strength for him,” the coach continues. “So I encouraged him to develop the ankle snap instead of finding out his weaknesses. I know gliding is a really important TOKYO—The ankle snap, a key Breaststroke factor to have higher speed, but when I met him technique used by Kosuke Kitajima, is a major and saw his strengths, I knew that the ankle component of his success, according to his coach, Norimasa Hirai, of the Tokyo Swimming Centre. But snap could be applied to him. I just put more what, precisely, is the “ankle snap”? Coach Hirai attention on developing his strengths rather explained the technique as follows… than changing his weaknesses.” After a Breaststroker pulls the legs inward Says Kitajima: “He encouraged me to develop x toward the body, the ankle is flexed at about a this technique since the very beginning.” 90° angle for the outsweep. KEY COMPONENTS Recalling Barrowman’s gold medal-winning, x The swimmer then kicks hard to straighten his knees. record-setting performance a decade ago in Barcelona, Hirai says his philosophy and x Just before the kicking action is completed, the Barrowman’s share one common characteristics swimmer snaps his ankle much as a baseball pitcher snaps his wrist when he throws a 100 … “Strong gliding is a key.” mile-per-hour fastball. In simple terms, according to Hirai, This is when Kitajima reaches his maximum Kitajima’s formula for success in the x speed—right after he “snaps” his ankle—and Breaststroke consists of four key aspects… this is what Hirai means when he refers to the Ankle snap x “ankle snap”. x Kicking “This technique is not unique to Kitajima,” Coach x Glide Hirai says. “To a certain extent, every top x Strokes Breaststroker does it. However, since the Sydney The process of mastering these steps, Hirai Games, we have emphasised it and worked explains, begins by improving the ankle snap. constantly on improving it. How is this accomplished? For Kitajima, Hirai explains further, “As I said when Kitajima “We’ve done training-in-the-water sessions executes the ankle snap, he reaches his maximum using a pull-buoy,” Hirai says. “Usually when swimming speed. Meanwhile, right before the ankle we’re using a pull-buy, he wouldn’t use the snap, he trusts both arms forward in the arm snap—well, maybe a little bit.” recovery. (See photo above.) Essentially, the kinetic energy of the snap to “Accordingly, body position in the water and the the kick to the glide serves as a catalyst for the ability to glide with minimal resistance are vitally most important part of the race – i.e. the actual important to take advantage of the ankle snap Breaststroke. action.” This skill, Hirai says, contributed to Kitajima Or, as Hirai puts it, “At that moment, he changing from a 100m Breaststroke specialist after speed comes so fast.” the Sydney Games to a multiple-event Breaststroker Ideally, in Hirai’s master plan, the well- who now is among the best in the world in both the orchestrated gliding will cut down on the 100 and 200 metres. number of strokes his pupil has to take. Hirai says, “, (Domenico) Fioravanti By observing many Breaststroke specialists, and, to some extent, every top swimmer uses this Hirai estimated that most of them use between ankle snap technique, whether they are consciously 21 and 24 strokes per 50-metre lap. He’s fine- aware of it or not. However, Kitajima’s ankle snap tuned Kitajima’s process to have him get it technique is currently the best in the world, especially down to an average of 18-20 strokes per lap— in terms of kicking speed and the ability to catch the which still is several more than Ed Moses takes. water with his feet.” Why is this so critical? Less repetitions help “This is one component that helps contribute Kitajima maintain his arm strength as well as to (a quicker) time,” Kitajima says. power and quickness in the final stages of each Another component of Kitajima’s success is race. his unique dryland training. He became the first swimmer in Japan to make Olympic

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weightlifting a part of his workout regimen. helped his country-mates win a gold medal in These are the type of exercises—squats, snatch the 4x100 Medley Relay. and clean-and-jerk, for example—that are At the recent Japanese National Long Course generally done by rowers and speed skaters … Championships, held April 22-27 at Tokyo’s not swimmers. Tatsumi Pool, Kitajima had, what some might EYE-POPPING RESULTS call, a “big splash”. He finished 1st in the 50, Kitajima trains six days a week. His workout 100 and 200 metre Breaststroke, setting a timetable generally stays the same, although he national record in the 50. (His time of 27.99 in and Hirai revealed that they reduced his the semis shaved 6/100ths of a second off the workload when they were in Flagstaff, which is old mark.) His times in the finals … 28.02, situated at an elevation of 7,000 feet. 1:00.23 and 2:10.59. In the 100 semis, Kitajima “We are more exhausted training in this town came close to another world mark—his time of compared with training in Japan—due to the 1:00.07 was 13/100ths off the world record set higher altitude,” Hirai says. “So we just reduce by Russia’s Roman Sloudnov, and it makes him the tough training and the length of the the second fastest man in history in the 100 training.” metre Breaststroke. Yet, even with the intensity and length of Up next: Kitajima will compete in the world’s training somewhat reduced, Kosuke realises the most prestigious meet held in a non-Olympic value of high altitude training. That’s why he year: the FINA World Championships, which visits the United States on a yearly basis—he’s will take place in July in Barcelona. made eight visits to NAU’s High Altitude Sports KUDOS TO KITAJIMA Training Complex over the past few years and For his exemplary efforts, Kitajima has generally stays for three-week training stints. certainly received his fair share of awards. He “Whenever I come here, I always improve my received Samsung’s MVP (Most Valuable time,” he says. Performer) Award as the finest athlete at the His eye-popping results support that claim. 2002 Busan Asian Games. The other finalists: In fact, his ascent to an Olympic-calibre Zhang Nan, China (women’s gymnastics); Wu swimmer was a quick one. He went to Sydney in Peng, China (men’s swimming); Makhld Al 2000 as a 17-year-old, certainly a young age for Otaibi, Saudi Arabia (men’s athletics); and Lee a male Olympian. The young Japanese standout Bong-Ju, Korea (Men’s marathon). did not disappoint in his Olympic debut. He “I am excited,” Kitajima says of the honour placed 4th in the 100 Breaststroke in 1:01.34 bestowed upon him at the Asian Games. and was 17th in the 200 Breaststroke in “Competitive swimming isn’t very popular in 2:15.71. Japan, so getting a world record will hopefully Since that time, Kosuke has trained bring more attention to our sport.” vigorously to improve his rankings, his Other awards made 2002 an unforgettable technique and his stamina. He’s even had to year for Kitajima, who turns 21 in September. fight through pain to get to where he is today. Asahi Shimbum and Daily Yomiuri and other He injured his right elbow at last summer’s Japanese newspapers named Kitajima the Pan Pacific Swimming Championships in nation’s athlete of the year. Yokohama, Japan—and after winning the 100 And he’s certain to receive more. Why? Breaststroke in a record-setting time for an “Being tall or big is not the most important Asian, he had to withdraw from the 200. reason (why Kitajima has become a standout swimmer),” says Hirai. “Good technique is the most important reason, and Kosuke’s is one of the best.” SAMPLE WORKOUTS TYPICAL WEEKLY SCHEDULE Morning Sessions (Tuesdays, Wednesdays, Saturdays and Sundays) 7-7.30 a.m. Stretching and exercising of core muscle groups, which includes the use of a balance board. 7.30-9.30 a.m. Long course swimming (5,500 to 6,000 metres of Freestyle and Individual Medley. But you wouldn’t have known it from his 200 (Mondays and Thursdays) Breaststroke world record performance a few 8-10.30 a.m. Weight training (bench press, squat, lat months later in Busan, South Korea. Kitajima pull-down, snatch and clean-and-jerk). was also victorious in the 100 Breaststroke and 10.30-Noon Long course swimming (2,000 to 3,000 metres of sprints).

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Afternoon Sessions LEGEND (Tuesdays, Wednesdays, Saturdays and Sundays) CYC Cycle 4.15-5 p.m. Stretching. REC Warm-up/recovery Evening Sessions EN1 Basic endurance training (Tuesdays and Saturdays) EN2 Threshold endurance training 5-7 p.m. Long course swimming (aerobic emphasis: EN3 Overload endurance training 5,000 to 5,500 metres of Freestyle, IM and SP1 Lactate tolerance training Breaststroke). SP2 Lactate production training (Wednesdays and Sundays) SP3 Power training 5-7 p.m. Long course swimming (anaerobic emphasis: 5,000 to 5,500 metres of only Breaststroke).

MARCH 30, 2003 (Sunday morning)

TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 Swim/kick/pull/swim 200 REC 800 14:00 Swim 50 x 12 :55 IM order x 3 EN1 600 11:00 Kick 800 x 1 14:00 Fly-back-free (fins)-breast x 200 EN2 800 14:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Pull 150 x 8 2:15 Free (3-count breathing) EN3 1200 18:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Swim 300 x 2 4:30 Free locomotion alternate hard/easy x 25s EN2 600 9:00 Swim 100 x 8 1:40 Mini Medley EN2 800 13:20 Swim 50 x 4 1:15 Choice 2 hard, 1 easy, 1 hard (descend) REC 50 5:00 Stroke count EN3 100 AN1 50 Warm-down 400 x 1 10:00 Swim/kick/pull,/swim 100 REC 400 10:00

MARCH 30, 2003 (Sunday evening)

TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 200x Swim/pull/kick/swim REC 800 14:00 Swim 100 x 8 1:40 Free-Mini Medley/alt. EN2 800 13:20 Swim 25 x 4 2:30 Sprint assisted (stretch cord) SP3 100 10:00 Kick 50 x 12 1:10 Side-on back/Alt. EN1 600 14:00 Swim 100 x 2 2:30 Breast alt. hard/easy (x25s) EN3 200 5:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Pull 50 x 12 1:10 Odds choice; Evens hard breast EN2/3 600 14:00 Pull 100 x 2 2:30 Breast 25 hard/25 easy EN3 200 5:00 Recovery 100 x 1 5:00 Recovery REC 100 5:00 Swim 200 x 3 3:40 25 breast/25 free Br=technique EN1 600 11:00 Swim 100 x 1 x 4 2:00 Easy REC 400 8:00 Swim 100 x 1 x 4 2:00 Breast hard (at 200 pace) SP1 400 8:00 Warm-down 400 x 1 10:00 100x Swim/pull/kick/swim REC 400 10:00

In addition to his in-water training, Kitajima incorporates stretching into his daily workouts.

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APRIL 2, 2003 (Wednesday evening)

TYPE DISTANCE CYC DESCRIPTION SYS M TIME Warm-up 800 x 1 14:00 200x Swim/pull/kick/swim REC 800 14:00 Kick 400 x 1 8:00 IM EN1 400 8:00 Swim 50 x 4 1:15 Breast alt. hard/easy 25s EN2 200 5:00 Pull 200 x 2 3:30 IM EN1 400 7:00 Swim 50 x 4 1:15 Breast alt. hard/easy x25s EN2 200 5:00 Drill/Swim 50 x 8 1:00 3 Kick, 1 pull and kick on back/alt EN1 400 8:00 Swim 50 x 4 1:15 Breast descend EN3 200 5:00 Swim/Drill 25 x 2 2:30 Choice/specialty max SP3 50 5:00 L 100 x 1 10:00 Recovery REC 100 10:00 Swim 100 x 2 16:00 Breast from dive (results below) SP1 200 32:00 Warm-down 800 x 1 14:00 Kick 200, pull 100, swim 100 x 2 REC 800 14:00 1t 13.0-29.0-44.8-1:02.6 (25m splits) Heart rate 192 bpm Lactate after = 13.1mmol 2t 12.9-28.8-44.5-1:01.8 (25m splits) Heart rate 195 bpm Lactate after = 15.1mmol 3 minutes later = 15.6 5 minutes later = 15.6

Expending too much energy to drive the BUTTERFLY hands into the water will usually result in pushing the hands too deep, creating an over- and undulation and leading to timing problems at “WEIGHTLESS HANDS” the finish of the stroke. I like swimmers to have the ability to set The Weightless Hands Drill can help their entry on the surface and have what we call develop a feel for a proper body position Weightless Hands. during the Butterfly catch phase with the Viewing competent Butterflyers in photos, use of a couple of pull buoys. video or in practice from underwater will show the head and chest falling between the By Kerry O’Brien shoulders below the catch phase of the stroke. Photos by Michael Aron This article appeared in SWIM Magazine, This can only be accomplished by leaving the Sep/Oct ‘03 hands at or near the surface. A successful beginning to any stroke can only enhance the chances of finishing that PHOTO 1 stroke in the same manner.

The opposite, however, also holds true.

In discussing the front end or setup of a , there are two terms we will use.

The first takes place during the recovery as the hands and elbows align with the shoulders.

From this point, we want to focus on our hands lunging more forward than plunging down, simply put.

Lunge, don’t plunge!

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Find space in the lane and begin the drill by PHOTO 4 resting each hand on top of a buoy.

From here, establish a balanced prone body posture on the surface.

PHOTOS 2 & 3

… shows the same soft undulating motion with head and chest pressing below the shoulders— but without the use of buoys.

I tell swimmers to try to keep their little fingers dry as they create this press and undulation from their chest.

Practice one length of Weightless Hands with the buoys followed by one length without.

Then incorporate this body posture in the catch phase into one length of your regular Butterfly swimming as shown in…

PHOTO 5

Use a soft, undulating motion to help press the head and chest between the shoulders while allowing the pull buoys to float the hands at the surface. This brings you back to where you dropped off your buoys. Since you do not really drive the hips and kick very hard when doing the drill, it is not a Completing one more cycle of these three very fast-moving lap. lengths will be a good warm-up for any upcoming sets that will require Butterfly It is more important to feel where the hands stroking. should be in relation to the torso during this initial phase of the catch. The Weightless Hands Drill is just one more piece to the puzzle of turning your disconnected So, practice this body dolphining at a smooth disco twist into the waltz of the butterflies. and relaxed temp. Shall we dance?

Kerry O’Brien is the Head Coach of Walnut Creek Masters in northern California.

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Both sea-level training with restricted breathing patterns and high altitude training share the term “hypoxic”.

However, sea-level training does not affect the cardiovascular system past the alveoli By Kevin Milak (microscopic air sacs within the lungs where the This article appeared in Swimming Technique gas exchange of carbon dioxide and oxygen take July-September 2003 place).

Hypoxic (low oxygen The lower pressure of oxygen at altitude training, developed by brings less oxygen to the lungs, resulting in less legendary coach Doc oxygen to the blood and muscles. Normal Counsilman, has hypoxic training at sea-level does not even come significant value in close to producing the effects seen at altitude. helping swimmers learn to keep their stroke HYPERCAPNIA smooth and stable in the face of anxiety and Hypoxic training, as we know it, is actually physiological adversity. the process of hypercapnia. Hypercapnia is the increase of carbon dioxide in the alveolar air, Why do we swim Freestyle, breathing on 3, 5, which tells the body that it needs to breathe. 7, 9 by 25s? The feeling that we get when we have Are we strengthening our muscles? difficulty holding our breath while swimming actually results from the presence of carbon Are coaches just keeping their swimmers dioxide—not a lack of oxygen. disciplined?

Is it just what the coach’s coach made him do when he was a kid, so now he’s perpetuating it?

This article discusses the origins of hypoxic training—the physiological changes associated with it—and the myths that have grown up around it.

Hypoxic (low oxygen) training involves the reduction or elimination of breathing while training. The development of hypoxic training is credited to legendary coach and scientist, Dr. James Counsilman of Indiana University.

The theory is that hypoxic training increases the ability of the muscles to work better when oxygen levels are low, such as at the end of a 200 metre race. Hypoxic training can familiarise swimmers It is also believed that reducing the number with this feeling. Many coaches have found of breaths per lap will increase the swimmer’s hypoxic training to be a form of disciplining speed, because changing the body position to swimmers into developing good habits, such as take a breath tends to increase drag. not breathing on the first cycle out of a turn.

Hypoxic training was also thought to Several situations during a race could simulate training at altitude by restricting the require athletes to be familiar with these oxygen supply in the blood and tissues during feelings, such as extended dolphin kicks off a exercise. wall or Breaststroke pull-outs.

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To train regularly with oxygen restriction can diminishes with age, so Masters swimmers condition the athlete to be able to keep using hypoxic training should be watched very technique skills in top form even after fatigue carefully. and oxygen deprivation have set in. Most programs nowadays use a one-on-one system to monitor hypoxic training – i.e. each Hypoxic training can be dangerous. swimmer training hypoxically is watched by a “buddy”, the coach or both!. This type of training must be done only under the direction supervision Although variations of hypoxic training are of a qualified swimming instructor or used all over the world, there is no definite proof coach. that it conditions the muscles to function better.

One way to be more successful in your But it does appear to improve swimming performance is to work on your weaknesses. mechanics (such as rotary breathing on Freestyle and two-count breathing on Butterfly), Many swimmers find that their weaknesses and to that extent, swimming speed. may include breathing out of their turns, rushing their Breaststroke pull-outs or only If hypoxic training is practiced, it is doing one dolphin kick out of the wall on the recommended that the distances be carefully last turn of the 200 Backstroke or 200 monitored in a one-on-one structure and that Butterfly. coaches and lifeguards be particularly watchful.

By incorporating hypoxic training into their There are different opinions regarding the routines, swimmers can prepare themselves for value of hypoxic training but many coaches see race situations by simulating the extremity of it as only beneficial to distances of 200 metres race conditions. and below.

One of the most difficult things to re-create However, in all events, this type of training in workout is the stress that the body could be an advantage. experiences during a race. Although hypoxic training does not change your body chemistry, If training to stay long off turns and not it still has significant value in helping you learn breathing out of the wall in the 100 Freestyle to keep your stroke smooth and stable in the until after the first cycle is helping the swimmer face of anxiety and physiological adversity. to maintain momentum longer … how about during the 65th turn of a 1650? There are some dangers associated with hypoxic training. Some swimmers and trainers Following are a few examples of how hypoxic have taken hypoxic training to the extreme by training can be incorporated into normal hyperventilating before doing a maximum workout sets (such as 20x100 metres on 1:30), distance no-breather swim. other than no-breathers…

By combining hyperventilation with breath- x Going a full two cycles (four strokes) off holding, swimmers can effectively shut off the each wall before breathing hypercapnia mechanisms that tell your brain you need to take a breath. x Allowing a decreasing number of breaths per 25 (first 25, four breaths; second 25, The result? three breaths; third 25, two breaths; and only one breath on the final 25) A swimmer could pass out—or even die! x Doing five dolphin kicks off the final two turns CLOSE SUPERVISION

Hypoxic training can be an important part of Kevin Milak, an Assistant Coach at Arizona training. Desert Fox (AFOX) in Phoenix, is the Technical Editor of Swimming Technique. However, it must be done under very close supervision by coaches. Lung capacity

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will be effective. When injury is involved, it is important to create an environment over which you have control. You can do this by using Sports process and/or performance goals along with long- and short-term goals.

Process goals are those that focus on what Psychology you will need to engage in during performance. By Scott Boyle Examples of process goals are focusing on a This article appeared in SWIM Magazine, strong kick, proper stroke technique, good body Sep/Oct ‘03 position or stroke turnover. During rehabilitation, process goals would focus on GOAL-SETTING using the correct movements in order to The Injured Athlete strengthen the injured area.

One of the most traumatic experiences Performance goals are goals that focus on athletes will face is an injury that removes them improvements related to your past performance. from their sport. This is the beginning of an An example of this is to improve your time in emotional roller coaster that plays with the the 50. In a rehabilitation setting, performance mind of even the most successful athletes and goals would include increasing flexibility in your often doesn’t diminish until well into the re- injured shoulder, or increasing the weight in entry phase of rehabilitation. your strengthening exercises.

Re-entry into sport after an injury ideally (Outcome goals focus on winning and losing, would be seamless, where the athlete is able to which are difficult if not impossible to control. resume swimming without any residual effects Although they do have a place in sport, they are from the injury. In order for this to happen, you not recommended for someone trying to gain must begin to regain control over your injury control or mastery within a rehabilitation and apply that control into the rehabilitation environment.) process. Setting goals successfully involves using Gaining control over an injury is an long-term and short-term goals, in balance, to important element to recovery. A common create the direction of your progress and the feeling you might associate with your injury is a motivation to continue with your rehabilitation. loss of control that has the potential to show itself as helplessness. At this point, it is Long-term goals are designed to create important for you to exert what control you do direction in your rehabilitation. They usually have over your situation so that you are once appear in the form of reaching some type of again in charge of the direction in which you proficiency in an extended period of time. An choose to move. This can always be done example of a long-term goal would be “to have because you always do have some control over an increase of 10% in shoulder range of motion your situation, regardless of how powerless you each month and 85% range of motion in my might feel. shoulder within six months.”

Exerting control can be started with a When you know what direction you want productive goal-setting program. A well your rehabilitation to take, it is now time to implemented goal-setting program has the incorporate how you are going to get there. ability to increase confidence and create motivation while giving you a sense of control Short-term goals allow you to create that over your progress. In order to create such a motivation to reach your long-term goal. Short- program, it is important to know what types of term goals define how you are going to be goals create a successful environment when you successful in the long term. An example of a are injured. short-term goal would be “to do three sets of two-minute stretches, focusing on improving TYPES OF GOALS range of motion in my shoulder.”

When creating a goal-setting program, you The majority of your goals should be short- need to understand the differences between term so that a long rehabilitation will be what types of goals there are and which goals manageable as you’re able to see progress

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toward a healthy recovery. By using to be realistic goals because your routine performance and process goals adjoined by can become stagnant or frustrating if you long- and short-term goals in the rehabilitation always achieve or never achieve what you process, you can now exert your control over set out to do. the injury while increasing confidence and x Finally, you need to have a timeline on motivation with rehabilitation. your goals in order to see what progress you have or have not made within the With rehabilitation having the potential to be parameters you have previously set for a long and tedious or humdrum experience, a yourself. proper goal-setting program can help alleviate these potential problems and create an Successful goals are stated positively. Keep environment that is easy to follow. your focus on what you want to achieve rather than what you don’t want to experience. Pretend your goals are a set of stairs. Use the goal-setting staircase as a way to break up your Goals are more successful when you write long-term goal into manageable steps toward them down and claim ownership over them. success. Use the bottom step as your current After you have written them down, post them skill level and the top step as your long-term for you and others to see, especially those goal. Each step in between represents a short- working with you in your recovery, be it your term goal that is designed to help achieve your coach, doctor, trainer, physical therapist, sport ultimate goal. psychology consultant or lane mates and teammates. The probability of success increases GOAL-SETTING GUIDELINES when you have support from those who are meaningful in your life. Most goal-setting programs fail because they are not set up correctly at the beginning of An injury is not the end of your athletic rehabilitation. success, rather a way to reinvent yourself as a swimmer. A simple way to know that you are creating goals that will foster success is to make your Use goal-setting to take that first step to goals SMART… controlling your athletic success and motivating yourself to becoming excellent once again. Specific BULLETS FOR SUCCESSFUL GOALS Measurable Adjustable x Make your goals SMART. x Use process and performance goals. Realistic x Make goals difficult and challenging, but Time-based (i.e. based over a period of time and realistic. not based on a racing time) x Use long-term goals for direction and short-term goals for motivation. x Record your goals. x Specific goals facilitate the motivation that x Commit to your goals. is necessary to get started and to continue x Get support from those around you. when rehabilitation becomes strenuous. A x Focus your goals on what you want to good specific goal is one that can he achieve. measured in the form of repetitions, sets x Evaluate and adjust your goals regularly. or percentages (“I will do two 50s of x Make your goals fun and internally Freestyle with a smooth stroke 85% of the rewarding. time”). x It is important to be able to measure your Scott Boyle, M.A., is a sport psychology goals in the form of a number or consultant located in northern California. You percentage in order to monitor your can contact Scott by email at progress (change 85-90%). [email protected] or by phone at 415-225- x By measuring your goals, you can now 0353. make adjustments to goals that are either too easy or too difficult. x It is important to set challenging goals that continue to motivate you. These need

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Jim Miller, M.D. The Atkins diet does not provide enough carbohydrates for a swimmer training regularly. Looking at the time course of exercise, during Health the first few minutes the body uses muscle glycogen, a molecule composed of many glucose (sugar) molecules and made from Waves carbohydrates, as its sole source of energy. Tips for Improving Your Lifestyle After this initial period of exercise, blood-borne glucose from liver glycogen is used as well. After This article appeared in SWIM Magazine, about 10 minutes, the body will additionally use Sep/Oct ‘03 fat and protein as sources of energy, but ASK DR. SWIM glycogen remains the body’s main source of Question: I am in the induction phase of the energy. Atkins program, which allows for 20 grams of carbohydrates per day and unlimited protein and If you do light-to-moderate exercise, fat. At the same time, I have increased my carbohydrates will contribute 40% to your swimming to approximately 1-1½ hours, 3-4 energy metabolism, fats 55% and protein 2-5%. days per week, with other types of aerobic workouts and weights on the other days. If your exercise is high intensity and My question is: Do you think that 20 grams of endurance-oriented, then carbohydrates will carbohydrates is enough for someone who is a contribute 70%, fats 15% and protein 5-8% to fairly heavy exerciser? I know Dr. Atkins has your energy metabolism. said that he has had great results with elite athletes, however, I am feeling very fatigued. If you do high intensity sprint or weight Approximately 1,000 yards into my workout, I training, then carbohydrates will contribute up completely “bonk”, and I feel light-headed, even to 95% of your energy metabolism, fats only 3% dizzy. Is the Atkins program appropriate if you and protein 2%. are exercising vigorously, and have a lot of weight to lose? Can it be done without feeling A 170-pound person swimming a fast crawl tired and unable to train well? Are there will burn approximately 720 calories in an modifications that I should make to account for hour. If approximately 70% of the energy must my exercise program? derive from carbohydrates, that would mean I caution those who engage in vigorous 126 grams of carbohydrates are necessary for exercise while fuelled by the Atkins diet. Though that workout. Clearly, your 20-gram daily it may produce results in some people, I don’t allowance is insufficient. like this diet. First of all, the exerciser questioned whether After a week or two of this kind of training, 20 grams of carbohydrate was sufficient. Is this you will have nearly depleted your body’s 20 grams total consumed for the entire day? If glycogen stores. At 1,000 yards into the so, that is not enough to foster proper muscle workout, your body has run out of glycogen and energy condition, especially with vigorous cannot produce energy from fats and protein exercise. At least 20 grams of carbohydrate quickly enough. You become light-headed and following exercise is more like it. dizzy because your body has run out of energy. Using recovery drinks that consist primarily To deal with the immediate problem, drink fruit of carbohydrate will definitely lessen any fatigue juice or a sports drink as soon as possible. symptoms and allow for higher levels of training. In the long term, you should modify your diet Ed Nessel, R.Ph., M.S., MPH, Pharm.D. to include more carbohydrates. Any diet has to be adapted depending on a number of factors, including exercise. Most responsible healthcare The Atkins diet is a fat-burning diet. That is providers recommend a balanced, low-calorie what it does. Carbohydrates are the major fuel diet for weight reduction and health. I would system that muscles burn. If you do not have recommend that you see a nutritionist for a fuel, you will run out of energy. The fatigue is healthy diet that will allow you to train normal. You should be able to get around part optimally and lose weight. of this by having a carbohydrate source within Jessie Seaton, D.C. 30 minutes of exercise, when the muscle is in a phase of rapid replenishment. That should not affect the diet.

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What’s Cookin’? By Bill Volckening BUILDING This article appeared in SWIM Magazine, Sep/Oct ‘03 THE FOUNDATION ‘TIS THE SEASON In competitive swimming, we have different seasons depending on the time of the year. Events may take place in 25-yard pools, 25- metre pools, 50-metre pools or in open water. It may seem like a well-known fact, but last year I realised that fresh produce comes in seasons, too. Last September, I was celebrating the success of dramatic weight loss, which was NATIONAL SWIM SCHOOL ASSOCIATION accompanied by improved fitness and a series of www.NationalSwimSchools.com lifetime best swimming times. By Johnny Johnson Since I wasn’t ever “dieting”, I had already This article appeared in Swimming Technique settled in with the many maintainable lifestyle July-September 2003 changes that led to better health, including … increased water consumption, increased Johnny Johnson has taught at the Blue consumption of fresh fruits and vegetables, Buoy Swim School in Southern California since portion control and daily exercise. While making 1967. these changes, I visited the food market almost every day and I went to several different During that time, he has also coached markets to find new produce items. synchronised swimming (specialising in Soon, I realised that the selection was always sculling), taught scuba and coached for 15 changing. The root vegetables were gradually years at Villa Park High School in Orange replaced with strawberries, asparagus, corn, County, Calif. Some of his former students blackberries, tomatoes and eventually apples include Olympians Amy White, , and pears. Gavin Arroyo and world record holder for the The realisation was crystallised by a few English Channel swim, Chad Hundeby. visits to one of my favourite local restaurants, which deeply influenced the way I prepare my Great beginnings lead to great finishes… own meals. The menu features a constantly changing selection of fresh, seasonal, local, organic produce, grown using sustainable farming methods. Not only did I discover a new way to approach the fresh produce, I learned how to prepare gorgeous, healthy gourmet food. At that point, I decided, “Who needs restrictive diets?” When I get home after swimming, a healthy, gourmet meal is usually less than 15 minutes away. …as evidenced here by 2000 U.S. Olympian Jason STILL STUMPED? Lezak working with a young swimmer. Having trouble getting started on the road to better nutrition? Check out the Calorie Control There has been a shift in emphasis in stroke Council website. That’s how I learned how to development in recent years. More coaches are keep track of what I ate. After about two weeks trying to get their swimmers to understand how of diligent tracking, I knew what I needed to do. to balance their bodies in the water, leading to The website has some great resources, better streamlining and less energy required for including calculators for calories, physical the creation of propulsion. activity and body mass. Go to www.caloriecontrol.org.

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It is one thing to create drills to help improve a competitive swimmer’s understanding of balance and improve performance, but quite another to develop this in the swim school setting with students under the age of 2 or 3 years.

Balance has been a cornerstone of the foundation-building philosophy that Blue Buoy Swim School founder Mel Maxwell started in 1956 in Southern California.

As my coach and mentor, Mel instilled in me an appreciation of the importance that balance plays in swimming proficiency from the earliest stages of development to the highest levels of competition.

I have found that to teach balance requires an understanding of the process through which children learn, the natural forces that act on our bodies and the progression that the To develop the child’s water balance, one learning should follow. must have the trust of the child and breath control must be established because the key to HOW THEY LEARN learning is getting underwater.

This is a physical learning experience. There are actually several types of balance perceptions in the water. Wading in various What they feel is what they retain. The depths will provide a different sensation as the learning takes place through the assimilation of depth increases and the child feels off balance the action. because the part of his body that is above the surface is heavy, and that which is below is NATURAL FORCES basically weightless.

On land, our sense of equilibrium is based Once the head is submerged, then the child on opposition to gravity and our whole system will feel the floating sensation and begin to of movement is determined by that balance learn about buoyancy. Floating is what the control. water does to our bodies because we have air in our lungs. Balance is what we do with our In water, there is a more complex situation bodies while we are floating. Primarily how we as we find the influence of two forces—gravity position our head, arms and legs in relation to and buoyancy. our lungs will determine the posture we assume while floating and swimming. THE PROGRESSION Now we get to the part that I think is most If you study the process that a child goes critical to creating that comfortable feel for the through in learning to walk, you see a water … that is real balance control. There is a foundation-building progression that is definite difference in what a beginning-level determined largely by the degree of balance student feels on the surface and what he feels control that is acquired, allowing greater when submerged. movement capability. On the surface, both gravity and buoyancy In the water, the same process takes place as exert their respective influences; while the child gains gradual control of balance and, underwater, gravity is pretty much neutralised, by degrees, increases movement ability. and the child will feel mainly the lifting support of the water. This is generally much more stable than the bobbing sensation felt on the surface.

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Imagine a child having to learn to walk on a boat. By incorporating more underwater activity in the lessons, the child will assimilate more By Phillip Whitten comfortable and enjoyable experiences to form This article appeared in Swimming World & the foundation upon which later swim skills will Junior Swimmer, October 2003 be based. ne of the most telling moments at the O recent American Swim Coaches Association meeting in San Diego came when Coach Bob Bowman was presented with the annual Coach of the Year award. Bowman, of course, is the coach of the incomparable Michael Phelps.

In accepting the award, Coach Bowman spent a few minutes describing his relationship with Michael and relating some behind-the- scenes stories that helped account for the young man’s phenomenal achievements in 2003.

One such story involved planning for the 2004 Olympic year, which both swimmer and coach hope will culminate in Michael taking his place alongside such Olympic immortals as Mark Spitz, Dawn Fraser and Jesse Owens. Transitional movements are essential to this understanding and control. For example, being “A few days ago, Michael came in to meet able to move from a standing position to a front with me to begin our planning for the Olympic float—then being able to return to the standing year,” Bowman began. “I sat him down and position—is an early balance control skill that explained we were going to decide what events gives the child self-confidence and the ability to he would focus on, his goal times, which meets try other manoeuvres. These manoeuvres he would swim at before the Olympic Trials, and include standing to a back float then sitting how we might change his training to produce down in the water to return to the standing even better results than in ’03. position, rolling from front and back and vice versa. “Now Michael has an attention span for such Walking underwater with a teacher’s help, meetings of about… oh, a minute and 17 then floating to the surface on the water seconds,” Bowman said with a smile. “I was just elevator also builds trust and understanding of getting into it when—after a minute and 17 buoyancy in a fun way. Basically, anything that seconds—Michael stood up and said, ‘you you can have them do underwater in a calm, decide. Whatever you decide will be fine with controlled manner will enhance their balance me. Then we’ll see what I am made of.’ ” development and feel for the water. “Then we’ll see what I am made of.” A solid foundation built on balance and control leads to much easier mastery of What a great attitude! Michael—who, though the four competitive strokes. barely 18, is, after all, the world record holder in three events and the American record holder in five—was willing to trust his coach to make GREAT BEGINNINGS these career decisions. Whatever Coach lead to Bowman decided Michael would go along and do his best.

GREAT FINISHES The trust in his coach is admirable and should serve as a model for coach-swimmer relations throughout the sport.

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The quiet, self-confidence is equally worthy of emulation. Yes, I know that at first glance it appears to be easy to be self-confident if you are a multi-world record holder. Why not? By definition, you’re the best in the world at what you do. But world record holders are not always so self-confident, knowing that hordes of talented competitors have them squarely in their sights. By Carolynn Burt, Utah Swimming Beyond that, though, Michael was saying, This article appeared in Swimming World & “You decide, coach. Yes, I hold the world record Junior Swimmer, October 2003 in the 200 Butterfly and both IMs. But if you decide I should focus on the 50 Freestyle, the 1500 Freestyle and both Breaststrokes for “Is it OK to wear Levis?” 2004, that’s exactly what I’ll do. No questions asked.” “May I wear sandals?”

Of course, Michael knew his coach would not “I’m tanning—may I wear my white spaghetti choose these events. But if he did, Michael would swim them and see what he was made of. strap tank top?”

Ironically, one swimmer who tested what he “These grey pants are as close to navy blue was made of—and learned he was as tough as as I have—they will have to do.” the strongest steel—was . It was Crocker who pulled off the upset of the World “I don’t want to wear long pants for finals— Championships, beating Phelps and setting a it’s too hot, and the legs get so soggy.” world record in the 100 Butterfly.

In every practice session and every meet, We have all heard these comments before. champions such as Michael Phelps and Ian It’s not in the rule book, so why should all Crocker test themselves to find out what they conform to a standard uniform? are made of. Many hours have been spent explaining why swimming governing bodies strongly urge us to conform the standard accepted uniform.

Put on a tuxedo or a ball gown, and you will WHAT automatically behave in a different manner toward others than if you wore Levis and were going to a football game. Tuxedos aren’t appropriate for football viewing. And for the ARE most part, jeans and shorts aren’t right for a wedding.

Our behaviour and dress code change to fit YOU the occasion. Uniformed officials perform in a professional manner.

People feel good about the ability of those MADE appropriately uniformed.

I want my doctor to wear a stethoscope, and my policeman to be in uniform so my children OF? recognise him and that he is there to help them.

Do you want a lawyer to represent your interests in court wearing shorts and a T-shirt?

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These people wear their uniforms with pride and give us a sense of confidence in their ability to do the task assigned. A SPEEDSTER Properly uniformed officials give coaches, athletes, spectators and other officials a sense BEFORE HER TIME of confidence in their knowledge and ability to This article appeared in Swimming World & do a good job. Junior Swimmer, September 2003

At meets from California to Maine, the uniform is the same, which facilitates officials travelling to help with big meets. Easily recognised, neatly uniformed officials are essential to the smooth running of a meet.

Some big meets have a Funny Shirt Friday, etc., but they always start the meet with properly uniformed officials to set the standard of performance high.

All know how difficult it is to see the raised hand of an official when the athletes are cheering all around them.

If officials wear whatever they want to, coaches, athletes and other officials will never be able to recognise the officials doing their tasks.

When asking a to let you ignore the Q. In which event was the winner of accepted standards, you are really asking that person to lower the standards they have always the 1978 World Championships faster honoured that earned them the title of referee. than the winner in 2003?

During a finals session, dressing in the appropriate uniform is a little harder, but it tells A: Women’s 400 Freestyle. the coaches and athletes that you respect the hard work that got them to finals, that you respect the quality of their efforts and the higher level of the meet. Australia’s swam a World Record 4:06.28 … I believe that most all officials do a very professional job while on deck. 25 YEARS AGO! It is essential that we look PROFESSIONAL as This year, Germany’s won in 4:06.75. we do our assignments.

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GET INTO THE SWIM This article appeared in Age Pension News for Seniors Summer 2003 – Issue 56

Reproduced from October 2003, No.10

A GIFT FROM SANTA CLAUS Finland has a new hero… Hanna-Maria Seppala By Pedro Adrega Editor-in-chief of “FINA aquatics World”

Summer is here and there is no better time to stow away the winter woollies and don your cozzie. Now also the perfect time to learn how to swim or take a refresher course in a pastime that is not only fun, but also good for your health. Whether you want to learn to swim laps or take part in an aqua aerobics or aqua jogging class, water activities are a great way to stay fit and healthy. Regular exercise is important for all Australians to maintain and improve health. As you get older, it becomes harder to find a form of exercise that keeps you fit and is gentle on Hanna-Maria Seppala proud of her medal in the body. If you find walking or other exercise Barcelona hard on your joints and body, swimming or From the country of the lakes to the glory in hydrotherapy and similar exercise will keep you the swimming pools. Hanna-Maria Seppala (18 healthy without straining your body. years old) became one of the stars of the last Even if you don’t know how to swim, you are edition of the FINA World Championships in never too old to be a part of a pastime that is Barcelona (July 2003) by winning the 100m part of the Australian summer tradition. You Freestyle, one of the most prestigious event of don’t have to be winning races like Ian Thorpe, the swimming program. With her feat, Seppala but you can find a healthy and gentle was the first female swimmer of her country to alternative to keep you fighting fit, whether it’s obtain a medal in the history of this with a club or on your own steam. Contact your competition. An enormous success in a country local swimming pool or association for not so used to shine in the international scene information on seniors programs including of this discipline (with the exception of its swimming lessons and aqua aerobics. “aquatic” ambassador of the last 10 years, Jani Before undertaking any new forms of Sievinen). exercise, it is recommended that you speak to Hanna-Maria arrived in a very discreet way your health professional first. to Spain but her win over “ & If you wish to take up swimming in a club, company” brought her fame and celebrity. Her AUSSI Masters Swimming Australia is a non- age and motivation are certainly good assets for profit organisation encouraging regular the future, which starts next year m the major swimming, regardless of age. With more than rendezvous of 2004, the Olympic Games in 7,000 volunteers, they promote swimming for Athens. Coached by her mother Mirjami, fitness, friendship and fun. Visit Hanna-Maria says that this is one of the keys of www.aussimasters.com.au to find out more. her success and defines herself as a “peaceful person and diligent athlete”.

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been more interested than before. F.A.W.: What are the keys of your success? H-M.S.: Many factors contribute to it, but one of the main factors is probably the relationship to my coach mother. The cooperation has worked out well. My nature is also such that when I go for something, I finish it properly. F.A.W.: Explain to us your training routine (how The search for gold: the start of the semi final many hours a day, where, when, with which club and coach). H-M.S.: I have nine swimming training sessions/week, each one lasts about two hours. Additionally I have three-five dry land trainings, of which two last two hours, and the rest are shorter. I swim three morning training sessions …and the world title (next to Jenny Thompson, third) at school under the coaching of Pettier Line. The In this interview to our magazine, Hanna- evening training sessions I swim with my Maria recognises the surprise she felt in training group in Karama, coached by my mom, Barcelona but admits that her example can give Mirjami Seppala. a precious help in the development of swimming F.A.W.: In recent years, in Finland. Besides that, she continues to be represented the Finnish swimming. From now the same old girl that likes to do what every on, you’ll take the baton? teenager does – going out with friends, listening H-M.S.: Jani Sievinen will continue to represent to music, watching movies. The future belongs Finnish swimming, although I have come in to to Hanna-Maria and the swimming family will ‘help’ him in this function. surely pulsate with the achievements of this F.A.W.: What are your goals in terms of the next talented athlete. competitions, namely the 2004 Olympic Games FINA Aquatics World (F.A.W.): In the history of in Athens? Olympic Games and FINA World Championships H-M.S.: I will try to improve the results of (50m and 25m), you are the first Finnish female previous Olympic Games. Last time in Sydney I swimmer to win a medal. What did this was 18th. I pursue a new personal record. represent for you? F.A.W.: In Barcelona, you also took part in the Hanna-Maria Seppala (H-M.S.): It is great to be 50m Freestyle and the 50m Backstroke. You will the first Finnish female swimmer to bring a maintain these races in your schedule or will you World Championship medal home. I consider focus on the 100m Freestyle? my sports achievement to be a significant one – H-M.S.: My primary event is the 100m Freestyle, not only for myself but also for the whole of but the 50m Freestyle will also be strongly swimming in Finland! present. 50m and 100m Backstroke were just F.A.W.: What was your mood when you entered as filling in Barcelona and, as such, they will fit in the pool to race the 100m Freestyle? my program in the future as well. H-M.S.: When I went for finals I had already F.A.W.: Outside the pool, how is your life achieved my objectives in the competition, so I (studies, hobbies…)? What do you like to do? Tell had no pressure. I was very nervous, though. us something about your family. F.A.W.: When you looked at the scoreboard, H-M.S.: I study in a sports high school in what did you feel? You knew that you were first, Mäkelänrinteen urheilulukio in Helsinki. The or it was a surprise? purpose is to graduate this fall. I like to spend H-M.S.: It was a complete surprise to me that I my free time with friends – e.g. in movies. I also was first I had to look it up several times until I like to hang out by myself while, for instance, could believe it. But my surprise was a positive listening to music. My family also includes three one. older brothers. Through my brothers’ swimming F.A.W.: This medal had certainly a big impact in hobby I started to swim as well. Finland. What was the reaction in the country? F.A.W.: Finland is Santa Claus’ country. Do you H-M.S.: In Finland swimming is not a very big have a special wish to ask him? sport, but the audience received my H-M.S.: To be able to train in good health. achievement warmly. F.A.W.: What best characteristics define you as a F.A.W.: What has changed in your life since this person and as an athlete? world title? H-M.S.: Peaceful and diligent. H-M.S.: Nothing has remarkably changed; the normal routines still go on. Only the media has

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Date of birth: December 13, 1984 Objectives of the SMER Place of birth: Kerava The SMER is structured to promote and fulfil Hometown: Kerava the following objectives… Weight: 64 kg 1. To ensure respect for human life and well Height: 1.73 m being Club: Keravan Uimarit 2. To preserve the dignity of the athlete Coach: Mirjami Seppala 3. To protect athletes from unethical medical Top performances practices 1999 4. To create a competitive milieu in aquatics LC European Junior Championships – 3rd 50m that is fair, just and equitable Freestyle (26.48); 4th 100m Freestyle (57.69) 5. To encourage high standards of moral and 2000 ethical professional and scientific th th Olympic Games – 18 100m Freestyle (56.68); 28 behaviour 50m Freestyle (26.21) 6. To preserve the institution of sport LC European Championships – 12th 100m Freestyle th (56.72); 14 50m Freestyle (26.24) Principles of the SMER LC European Junior Championships – 1st 50m st Freestyle (26.07); 1 100m Freestyle (56.69) The principles of the SMER are the SC World Championships – 8th 100m IM (1:03.84) th guidelines that serve to direct the health care SC European Championships – 5 100m IM professional’s actions. They are based on the (1:02.63) objectives listed above. The following 2001 subsections in this portion of the SMER each LC World Championships – 17th 100m Freestyle th address the unique duties and obligations in (56.39); 29 50m Freestyle (26.23) the role of the Aquatic Health Care professional. SC European Championships – 5th 50m Freestyle th (25.04); 8 100m IM (1:02.88) 1. Athlete Health 2002 Aquatic Sports Medicine professionals and LC European Championships – 11th 100m Freestyle th Sports Scientists have a responsibility and (55.84); 14 50m Freestyle (26.03) obligation to respect the basic rights of our SC European Championships – 6th 50m Freestyle athletes. These rights include… (25.25); 8th 100m IM (1:02.13) 2003 st The right to be treated with the basic LC World Championships – 1 100m Freestyle x th human rights of respect and dignity (54.37); 10 50m Freestyle (25.39) x The right to ethical treatment with the goal being one of preservation of health and well being x The right to be treated with freedom from GUIDELINE TO PROTECT THE ATHLETES discrimination of race, ability, gender, FINA Sports Medicine Ethic Rules * sexuality, religion, politics, or nationality x The right to be treated with a high The FINA Sports Medicine Ethic Rules standard of care derived from evidence- (SMER) is to be used as a guideline for the based scientific knowledge behaviour of Aquatic Sports Physicians and x The right to informed consent Scientists involved with the aquatic disciplines x The right to make their own decisions of Swimming, Water Polo, Synchronised regarding their health care Swimming, Diving, Open Water Swimming and x The right to confidentiality and privacy – Masters at all levels and with regard to all this includes confidentiality from the categories of athletes. It serves to remind this media, coaches, other professionals, other group of professionals of the goals of their colleagues and other athletes practice and to guide them in the x The right to obtain a second opinion implementation of their profession. x The right to be treated without motivation Aquatic Sports Medicine professionals have for profit, glory, victory or fame responsibilities to athletes, the sport and the x The right to be treated without evidence of community. Sport is a powerful force that coercion shapes lives and ultimately affects the health x The right to be treated without and well being of society. It is the responsibility exploitation of Aquatic Sports Medicine professionals to x The right to be treated without preserve the spirit of sport through responsible, ethical practice.

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An important component of care of the doing, potentially unhealthy situations or athlete is education. It is the Sports Medicine practices can be modified. Making physician’s duty to provide unbiased, evidence- recommendations to ensure the health based education for the athlete that will enable and safety of aquatic athletes is an them to make informed decisions concerning important responsibility of all health care their health care. professionals. It is also the responsibility of the Sports 4. Special Consideration Medicine Physician to act as the athlete’s As ethical Sports Medicine professionals, it is advocate with their consent in certain important to respect the variations in ability of circumstances. the following special populations… An important premise that must be upheld is x The Juvenile aquatic athlete that … Athletes are patients first – and are x The Masters aquatic athlete athletes second. In so doing, it is also prudent x The Disabled aquatic athlete to remember a second important premise of These athletes have the same rights to care … Above all else – do no harm. These two ethical and fair behaviour as outlined above. basic premises should serve to guide the Sports These athletes’ unique needs in terms of Health care professional’s actions as they strive training and physical abilities must be to optimise the health care of aquatic athletes. considered when treating and advising. 2. Professional Relationships 5. Doping As mentioned above, the athletes have a A Sports Medicine professional’s behaviour right to be treated with dignity. In addition, so regarding doping in sport must be guided by the do other members of the FINA family. These fundamental rationale, principles, rules and people have the right to be treated with respect, regulations outlined in the World Anti-Doping and without evidence of prejudice, harassment, Code adopted by FINA at the World Anti-Doping or exploitation. This group of individuals Conference in in March 2003. includes, but is not exclusive to… Based on these premises, it is prudent that x All officials … Ethical Sports Medicine Physicians and x Professional colleagues Sports Scientists must not use their sports x Coaches medicine knowledge and expertise to further x Therapists doping in sport. The principles adopted in the x Support Personnel World Anti-Doping Code must be observed. x Media x Volunteers NEWS… NEWS… NEWS… x Parents x Fans The World Anti-Doping Agency (WADA) 3. Education announced the creation of a working group charged with collecting information across all x FINA Sports Medicine Physicians and Sports Scientists must continue to further sports regarding positive doping cases since their professional education. Ongoing 2001 and with studying the factors involved in improvement in skill and keeping abreast imposing sanctions in those cases. Gunnar of the latest scientific developments are Werner, immediate past FINA honorary necessary to provide the safest and best Secretary, is member of this group. care for our athletes. Evidence-based medicine must be the standard for care DOPING NEWS and thus educational pursuits should focus on the acquisition of knowledge Provisional suspension to Yuliya Pidisna from scientifically-proven evidence. (UKR) x Aquatic Sports Medicine Physicians and On July 31, 2003 Ms. Yuliya Pidisna Sports Scientists with specific skill and (Ukraine) has been tested positive to the experience should be willing to share their substance Stanozolol (Anabolic Agent – Class C) knowledge with colleagues, coaches and at the occasion of the European Junior athletes around the world. This Swimming Champions held in (Great dissemination of knowledge will better the Britain). Ms. Pidisna was provisionally health and performance of aquatic suspended from September 19, 2003. According athletes worldwide. to FINA Rule DC 5.2.5 and DC 7.1.10, a hearing x Aquatic Sports Medicine Physicians and before the FINA Doping Panel can be made Scientists must use their specific following the test of the B-sample. knowledge to evaluate the sport environment and competitive rules. In so

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Reasonable explanations could be given for coaches in Coober Pedy or Oodnadatta—but not Letters to the a thriving coastal community. You have read my Level 2 Accreditation Editor assignment along with other highly accredited coaches. You know it was quality and I have potential. Unfortunately, I will not renew my 20th November 2003 membership. For the sake of the children, get out of the cities and start monitoring the Dear Michael, performance of coaches in areas where swimming is not being developed. You have the Just a short note to let you know that I am facts and figures, times and results, and the retiring from swimming coaching. resources to do it. Work commitments have increased and my ASCTA is a bureaucracy that is removed hectic social life has contributed to my decision. from the real world. Unless you are a major Over the past nine years I have worked full swim centre, ASCTA seems oblivious to the lack time and part time as a Level 1 Coach at our of expertise and product results in small pools. beautiful outdoor pool at Clarence Town. You run courses and publish journals and are I was fortunate to teach children to swim as happy to take our money—but you do not well as other levels of swimming, right up to monitor obvious failings. coaching our senior squad. How rewarding is Yours Sincerely, that? Martin Mackay Coaching children and watching them 9 Bellbird Close achieve their goals is the most satisfying Surfside experience … ever, ever, ever! Batemans Bay NSW 2536 Thank you, Phone: 02 4472 7490 Warmest Regards, Karin Clancy 46 Russell Street Clarence Town NSW 2321 NUDGEE SWIM CAMP REPORT 21st to 25th September 2003 By Andreas Falkenau 20th November 2003 Swimming To The Top 747 High Street, Reservoir Vic 3073 Dear Mr Ursu, Phone: 03 9471 3885

I have sat on my membership renewal trying 26th November 2003 to convince myself of some benefit in renewing it Dear Members of the Board, and have come to the conclusion that there is First, I would like to thank you a lot for no point in doing so. allowing me to participate in the Swim Camp I live in an area where the coaching is Australia 2003 in Brisbane. It was a great contracted through the lease of the community experience for me and I have learned a lot of pool to one individual. The capability of the new things over this period of time. coach is irrelevant to the Council as long as the I apologise for sending the report on the person can run the pool. Camp so late but I had a few things going on in ASCTA, to a degree, is guilty of complicity so my life—but here it is finally and I hope it is to far as the Association does not review the your expectations. If there is anything missing performance of coaches and these inherited or you would like to have a longer report, I will generation coaches are allowed to stagnate and provide this. I kept it short as I did not really hold back the advancement of swimming in know what you expected. their areas. What a great opportunity to learn from If a high school failed to produce reasonable others—coaches and swimmers alike—and I am academic levels, the Education Department not only referring to the elite swimmers like would review the school’s (teacher’s) Brenton, Alice and Lisbeth, or the top coaches performance. ASCTA either doesn’t care about like Dick, Stephan, Shannon and Kevin—but the regional areas or fails to see why even a also from the swimmers who came from all reasonable standard is not achieved. For different clubs and backgrounds who attended example, over a given period why hasn’t at lease the Camp. one child reached a level deemed suitable by ASCTA.

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During the Camp I learnt a lot of new things, In finalising this report, I thank you again for how to improve my training and the Camp giving me the opportunity to participate at Swim showed me that my own training regime is on Camp 2003 and would like to come again next track with what other coaches do (I am glad year and bring some of my own swimmers with that I am not off the beaten track). There have me. been many highlights during the Camp and it is difficult to prioritise them. One of the top five experiences was the attitude of many of the NUDGEE SWIM CAMP REPORT swimmers who attended Camp. Willing to give it 21st to 25th September 2003 a go and give it their best shot was standing out By Jemma McClafferty with so many of them and their willingness to Level 1 Coach, Southern Crawl accept advice from all the coaches who were Swimming Club, Caboolture present. Phone: 043 8088 8205 or 5431 3540 The way Kevin organised the Camp and how smooth it was running was just amazing and I 1st January 2004 was happy that I could be part of it. Even when Dear ASCTA, there was a change in the schedule, due to Please find enclosed my Australian Swim unforeseen circumstances, the professionalism Camp Coaches Report—I sincerely apologise for on how it was handled was great. The its late arrival Thank you very much to the staff accommodation was good, the food great, and at ASCTA for allowing me the opportunity to plenty of it, too. The facilities outdoor and attend this camp. I thoroughly enjoyed every indoor were excellent and the whole Camp was minute of the camp—it was a wonderful earning just great. We had lots of fun—especially with experience. Thank you once again. the activities in the evenings—Skits Night, Pizza In September 2003 I was fortunate enough to and Movie Nights were a great success—not be awarded an ASCTA Scholarship to attend an only for the swimmers but also for the coaches. Australian Swim Camp and I am very grateful The presentation function on the last day was for the opportunity and experiences I received very well organised and many swimmers whilst at the Camp. Having never attended an received certificates for the good work they did Australian Swim Camp before, I wasn’t sure during the week. The mini meet that followed what to expect, but on arrival I was relieved to the presentation was well organised, thanks to see there were many coaches in a similar Sally and the others. Some of the swimmers did situation to me. PBs in their races which was great to see after a A few hours after the coaches’ arrival saw the week of intensive training and a big lunch just swimmers arrive and register. This saw before. approximately 85 swimmers from all over I learnt a lot from the Camp and use many of Queensland, and several swimmers from things (drills, motivational factors and others) in interstate, converge on Nudgee College, my squad at Hoppers Crossing. We have every Brisbane. All the swimmers varied in experience Monday night a short discussion about ways and ability levels. There were swimmers who how to improve our technique, our motivation to were State titleholders, previous Camp train and swim. I also share from my attendees and there were also swimmers who experiences at the Camp and how down-to- were young or new to the sport of swimming. earth the elite swimmers like Alice and Lisbeth This saw a great mix of experience, age and are and how much we can learn from them. The ability levels. discussion is always well received and the Each day at the Camp was packed full of swimmers take note in a diary of the points that activities such as swimming sessions, Tips from we talk about. This helps a lot when the the Top, dry land sessions, video sessions and swimmers need a reminder—all they have to do group meetings. This provided a non-stop day is go back to their diary and read it. for both coaches and swimmers alike. During In discussions with my fellow coaches, I the swimming sessions, the Guest Coach was in discovered that we all face very similar charge of the morning session whilst we problems and I learnt a few new ways of assisted and rotated between the lanes. During resolving them. Special thanks to Simmo who the afternoon session, the Camp Coaches were helped me personally in improving my own responsible for the session and implementing swimming and sharing a great set of Butterfly the skill(s) for the day. Working with other training which I have started to incorporate in coaches during both these sessions allowed for my own program. It will show benefits at the valuable discussions and idea exchanges. next AUSSI Masters Nationals in Adelaide in Tips from the Top saw Guest Coaches and 2004. swimmers complete a question-and-answer

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session on everything from Olympic Trials, World Cup triumphs and heavy training schedules to what each swimmer eats for PROVIDING SAFE breakfast and their favourite subject at school. This session gave both coaches and swimmers ENVIRONMENTS FOR CHILDREN an insight into swimming at an elite level in AND YOUNG PEOPLE IN SPORT, Australia. RECREATION AND ADVENTURE During dry land sessions, coaches were ORGANISATIONS rotated and this allowed everyone to sit in on Reproduced from a booklet distributed by… different sessions. This was an interesting experience because it provided the opportunity to see what dry land skills and activities are completed at different programs around Australia. Each swimmer was also videotaped in Information contained in the booklet is all four strokes. The video of the stroke of the adapted from the document: Ministry of day was completed during the morning session Tourism, Culture and Recreation Ontario, and this was critiqued the same afternoon by Canada, 2002, Making it SafeR: Preventing the coaches. Swimmers received valuable Sexual of Children in Sport, and has feedback during this session and it also allowed been reprinted with permission from the coaches to work on their communication skills ©Queen’s Printer for Ontario, Canada. during feedback sessions. The day always Why sport, recreation and adventure concluded with a group meeting where the day’s organisations? activities—highs and lows— and the following Sex offenders who target organisations where day’s activities could be discussed. children, and young people are present, look for Throughout the Camp we were very lucky to circumstances and characteristics that make it have many experienced and leading coaches easier to find and target victims. Sport, attend the Camp. These included Stephan recreation and adventure organisations often Widmer, Dick Orbell, Michael Bohl and feature many of the circumstances and Shannon Rollason. We were also very lucky to characteristics targeted by sex offenders. They have the opportunity to work with swimmers include… such as Lisbeth Lenton, and x Children of all ages who are taught to be Alice Mills. respectful of their elders On the final day of Camp was an Awards x Parents who rarely question enough what Ceremony and mini carnival. At the Awards coaches and leaders do Ceremony each coach and swimmers received a x Services which are gender specific certificate and the outstanding efforts of the x A willingness to engage anyone who is prepared to freely volunteer his or her week were rewarded. The mini carnival provided time—often without adequate screening swimmers with the opportunity to put Social taboos about sex and children also everything they had been working on during the make it difficult for children to disclose abuse week into racing. And, even though it was a big and for adults to believe them—or face the week, many PBs were achieved. truth. Recent publicity around the vulnerability By the end of the week there were some very and abuse of children by someone they trust tired eyes but everyone was wiser for the has resulted in many parents demanding more experience. This was a great opportunity to of organisations and agencies that care for their meet and discuss coaching ideas with coaches children. who I doubt I would have ever had the Whose responsibility is it? opportunity to meet if it wasn’t for this Camp. Every person and organisation has a legal Thank you every much to Kevin and his duty of care to ensure anyone who takes part assistants Sally and Annabel for the wonderful in the organisation’s programs or activities, is work they did throughout the week. Thank you protected from all reasonably foreseeable risks also to the coaches and management at of harm. This is a common law responsibility Australian Crawl, Caboolture for arranging that covers both action taken AND inaction. As replacement coaches for my squads and such, every committee member, manager, allowing me to attend this event. coach, staff member and volunteer has a role in Finally, thank you to ASCTA for providing me providing children and young people with a safe with the opportunity to attend this Camp—I environment in which to participate. enjoyed every minute and it was a fantastic Individuals and organisations are wise to experience. familiarise themselves with their duty of care responsibilities. In addition to contacting your

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relevant State or industry peak body, it is also a Meeting our Legal Responsibilities good idea to seek your own legal advice. In Queensland it is not mandatory to report This booklet has been developed to help you of children and young people that understand your obligations and guide your occurs in sport and recreation organisations or first steps towards protecting children from the child’s home. However, individuals harm and ensure that your organisation is well belonging to organisations committed to informed about its roles and responsibilities. ensuring the well-being of children should aim What can we do to make our club a safer to protect children from harm. Reporting place? concerns is an important first step. Child protection is a complex subject with no The Department of Families and the one solution. The importance of developing and Queensland Police Service are the only statutory implementing policies and practices that authorities in Queensland with the power to maximise the safety of all children cannot be investigate allegations of sexual abuse. It is understated. More importantly, they are essential that organisations do not attempt to intended to help you ensure everyone involved investigate any allegations internally. in your organisation—be they children, coach, The Department of Families, the Queensland instructor, administrator, official, parent or Police Service and Family Planning Queensland volunteer—gets the greatest possible enjoyment have developed resources on child protection of their sport, recreation and adventure matters. These resources can be accessed from participation and is safe from harm. the following websites… Providing a safe environment for children www.families.qld.gov.au and young people requires more than screening www.police.qld.gov.au employees and volunteers (although this is one www.fpq.com.au very important step). Safe environments result There are a number of responsibilities that from the planned implementation of measures are mandatory for organisations attended by that foster safety and protection for all. children and young people. These include… Fostering safety therefore requires the Health & Safety Standards identification of risk. The Queensland Government sets minimum The process of identifying potential risks and standards in relation to the health, amenity and acting to reduce, eliminate or avoid these risks safety of the occupants of buildings. The is known as Risk Management. Providing safe premises used by organisations for the environments for children will not only improve provision of activities for children and young the activities and programs your organisation people are required to meet standards set down provides, but will also minimise its exposure to by law. These standards include requiring the liability. building to be fitted with sufficient facilities to Risk Management entails… cater for the general safety, hygiene, fire safety x Identifying the risk… asking, “What could and emergency evacuation needs of the go wrong here?” building’s occupants. These standards may x Analysing the risk… asking, “How can we require the building to contain sanitary avoid these things?” facilities, emergency fire fighting equipment, x Evaluating the risk… asking, “What would such as fire extinguishers, and an appropriate be the consequences?” number of emergency exits to enable fast x Treating the risk by planning how to evacuation in an emergency. eliminate or minimise the possibility that The standards also aim to protect the it will happen occupants from the risk of unintentional x Doing those things that will minimise, incidents, for example, by requiring the glass in avoid or eliminate the risk of harm potential high-impact areas, to be safety glass. Extensive information on how to undertake a Organisations have a duty-of-care to provide Risk Management process is available at the a safe environment for the occupants in following websites… buildings they operate. This is particularly the www.riskmanagement.qld.gov.au case where children are concerned. They also www.tourism.gov.on.ca/English/sportdiv/ sport/mis.htm have a responsibility to make themselves aware Undertaking a review of your organisation of applicable State Government laws, such as and the activities you provide, may help you building and workplace health and safety discover new ways to improve both the safety of requirements that may impact on the use of all participants and the quality of the their building. experiences you provide. In providing a safe environment for children The following examples highlight some areas it is important that organisations are aware of to consider in any Risk Management review. these State Government requirements and seek independent advice in relation to the venues in

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which they operate. For assistance, refer to the The qualifications and careful screening of Department of Industrial Relations’ website at… employees along is not enough to provide a safe www.whs.qld.gov.au. environment for children. Sport, recreation and Employment Screening—Suitability Notices adventure organisations are wise to build In Queensland the Commission for Children further formalised operating practices into their and Young People Act 2000 gives the structures. Commission a role in employment screening for Safe Operating Practices child-related employment. Under this Act, Policies employment is regulated in all clubs and Policies are statements that guide your associations as well as in non-government organisation’s actions. They explain the values residential facilities, schools, private teaching and principles under which the organisation and tutoring facilities, churches, counselling operates, and inform everyone in the and support services. Under the Act, volunteer organisation—including parents—about how activities are included under the definition of children will be kept safe. They do not spell out employment. the details, which is the role of procedures. Criminal history checks assist in restricting The type of policies that your organisation people who have specific charges and requires is unique to the characteristics of the convictions of perpetrating harm against others, activities you provide. However, the from working in child-related employment. To development of policies specific to child sexual be engaged in any of the services listed above, a abuse and other forms of abuse and person must hold a Suitability Notice or Blue harassment, will give a clear message to Card provided by the Commission for Children members and recipients of your services that and Young People. When a criminal history you are serious about the provision of safe check has been completed, the Commission will environments for children. issue to the applicant and his or her employer, For further information on policy a notice stating that the person is either development refer to… suitable or unsuitable to work in child-related x Working with Children Kit, at… employment. www.childcomm.qld.gov.au How can my organisation ensure that x Harassment-free Sport: Guidelines for each employee, staff member, coach, and Sports Administrators from Australian volunteer complies? Sports Commission at… Before you appoint anyone who will be www.activeaustralia.org/hfs/ working with children, ensure you have received protecting_children.pdf. information regarding his/her suitability status. The Management of Sports, Recreation & It is wise to sight and retain a copy of the Adventure Activities suitability notice relating to each coach, staff The Supervision of Children during Day & member and volunteer who works with children Overnight Activities in your organisation. Notices are renewable The nature of sporting and adventure every two years. For further information refer to activities and the potential risks associated with the website … www.childcomm.qld.gov.au … or coaches, leaders and volunteers being left alone freecall 1800 113 611. with children and young people can leave adults Employment Support open to perceptions of impropriety when Conducting orientation, initial and ongoing supervising activities. This becomes even more training, providing a “buddy” system and of an issue for activity leaders in relation to ongoing regular supervision through groups, camps or other activities that require an observation, monitoring and evaluation of staff overnight stay. and volunteers, provides an environment that Encouragement and the support of learning supports the professional delivery of services activities must be approached in a manner that and activities. minimises the risk of accidents for children and For assistance refer to the website… young people and the risk of allegations against www.tourism.gov.on.ca/English/sportdiv/ staff and volunteers. sport/mis.htm. Coaches/leaders and volunteers must be Qualifications of Staff, Coaches & Volunteers mindful of the pressures associated with Each State provides accredited training for coaching techniques for children and young people wanting to work in the sport and people. The management of activities must be recreation industry. Qualifications and directly related to the participants’ abilities, accreditation set minimum standards ages, self-reliance, self-esteem and acceptable within the field. For information competence—as well as the number of children regarding accredited qualifications and in the group, and the equipment being used. accredited courses refer to … www.ntis.gov.au.

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Developing a code of practice to inform the information to all members of your relationship between coaches, athletes, organisation, including parents, so that your children, therapists and young people— management practices are seen to be open and particularly in relation to the physical nature of accountable. activities—will assist adults in positions of Do not promise what you cannot deliver. power and authority from, unwittingly or Train everyone working with children in your otherwise, stepping outside policy guidelines. To organisation on an ongoing basis regarding your assist your staff in “drawing the line”, refer to… policies, and the consequences of not adhering www.womensportfoundation.org/cgi-bin/iowa/issues/coach/ to them. article.html?record=27 Take a balanced approach to internal and Areas in which you may wish to provide external communication regarding sexual guidelines may include… abuse, so that families do not become x General supervision of children unnecessarily afraid, or alternatively, believe x Change Room supervision that it cannot happen in your organisation. x Managing injuries Strategies that may help you establish a x Transporting children: safer environment for children include… x Managing instruction that requires a Using handbooks, newsletters, posters coach to touch a child x and other documents to inform members Guidelines for coaches, including ethical of your organisation’s commitment to codes of conduct, are also available from the preventing child sexual abuse Australian Sports Commission… x Holding a child protection information www.coachingaus.org/topics.htm. session for members of your organisation Building & Facility Audits x Giving children and young people To assist with the management of your information on whom to contact if organisation, it is important to remember that something happens so that they know there can also be risks of child sexual abuse that they can get help and support should associated with the design, maintenance and abuse happen to them safety of indoor and outdoor environments. x Informing the public about your Documented practices and procedures focusing organisation’s policy on providing safe on any problems associated with facilities will environments for children via your assist your organisation in preventing or webpage, or documentation to parents minimising known risks to children and staff. when their child registers for a club or Areas that you may wish to address activity include… x Keeping clear, factual records of allegations of abuse, to assist agencies, x Poor lighting which may investigate any such reports x Unsafe boundary fences and gates x The positioning of shrubbery and toilet A Final Test blocks It is essential that all members of an x The late collection of children in organisation know what to do to prevent sexual poorly/unlit car parks abuse and what to do when things go wrong. Additional Responsibilities Every child and young person deserves to Setting clear standards in relation to racism, enjoy sport, recreation and adventure activities harassment, , discrimination in sport, in an environment that protects them from and initiation practices, is also the harm and incorporates all aspects of safety responsibility of sport, recreation and adventure within its principles, policies and codes of organisations. practice. When developing and implementing policies In considering legal standards, risk to protect children, it is important to include management, the development and clear definitions that… implementation of effective policies and x Emphasise that racism, all forms of practices, and the development and harassment, bullying, discrimination and implementation of effective communication initiation are unacceptable strategies, organisations will meet their duty of x State the consequences of the above care responsibilities and work towards creating behaviours, should such allegations come a safer place for children and young people who to management’s attention participate in their activities. Communication—making sure everyone Ask these questions of your understands… Organisation Your organisation’s policies are a key x Do your policies clearly explain that your strategy in communicating to everyone your organisation will not tolerate any harm to commitment to providing safe environments for children and young people? children and young people. Provide this x Do your policies provide a framework for

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the recording and management of abuse, Accreditation Systems Source Book (first and the storage of records in a edition) NSW confidential manner? x Queensland Crime Commission and x Does your organisation have a Queensland Police Service, 2000, Project commitment to continuing to learn better Axis: Child Sexual Abuse in Queensland: communication strategies to ensure that Responses to the problem, Brisbane everyone knows what they should do to x Sport England, Child Protection in Sport protect children from harm? Unit, (CPS) Briefing Papers 2001, x Do staff, volunteers, parents and children Organisations, UK know whom to contact should they be x Welsh Hockey Union, 2000, Child aware of or suspect abuse? Protection Procedures, Wales, UK “We are now openly talking about something USEFUL WEBSITES that many find hard to believe and something www.activeaustralia.org/hfs/protecting_children.pdf that causes great suffering to children... It is Active Australia; (Providing safe environments) understandable for parents to look for ways to www.childcomm.qld.gov.au protect their children. Parents need to keep a Queensland Commission for Children and Young People; (Working with Children Kit) healthy balance and not to lose sight of the fact www.caaws.ca/english/index.htm that there are many caring adults who can Canadian Association for the Advancement of Women contribute to their children’s lives in a healthy and How are the Sport and Physical Activity and responsible manner”1 www.tourism.gov.on.ca/english/sportdiv/sport/mis.htm For more information Ministry of Tourism, Culture and Recreation, Sport, recreation and adventure Ontario, Canada; (Developing a safer organisation, organisations can contact Sport and Recreation post employment tools) Queensland at www.sportrec.qld.gov.au or www.disability.qld.gov.au; Disability Services Queensland; (Information telephone (07) 3237 0098 for further regarding disability) information, advice and support. www.dsr.wa.gov.au/organisations/childprotection.asp The Queensland Commission for Children Department of Sport and Recreation, Western and Young People has developed a “Working Australia; (Developing policy guidelines) with Children Kit”. This Kit and associated http://education.qld.gov.au/home/contact.htm training provides further practical advice on Education Queensland website; (Education creating safe and friendly environments for Department student protection policy) children and young people. Refer to www.fpq.com.au www.childcomm.qld.gov.au or telephone Family Planning Queensland; (Helping families to educate their children to be safe) 1800 688 275. www.legislation.qld.gov.au Please note any concerns of child sexual Department of Justice and Attorney General; (new abuse must be reported to either the laws to protect children) and The Sexual Offences Department of Families or the Queensland (Protection of Children) Amendment Act 2003 Police Service. www.development.tas.gov.au/sportrec/clubs/childprotection The Department of Families would like to .html acknowledge the assistance of officers from Office of Sport and Recreation Tasmania; Sport and Recreation Queensland who (Preventative strategies) www.police.qld.gov.au contributed to the development of this booklet. Queensland Police Service; (Personal safety for References: children and young people) x Commission for Children and Young www.riskmanagement.qld.gov.au People Act 2000, Queensland Queensland Government, (Risk management) x Ministry of Sport and Recreation, www.thecpsu.org.uk Government of Western Australia, 2000, Child Protection in Sport Unit (General child Better Safer Clubs, Child Protection A protection issues in sport) resource for the sport and recreation www.snaicc.asn.au/publications/index.html industry, WA (Handbook on protective behaviours for Indigenous x Ministry of Tourism, Culture and organisations) Recreation, 2002, Making it SafeR: www.volunteeringqueensland.org.au/education4b.html Preventing Sexual Abuse of Children in Volunteering Queensland; (Developing definitions) Sport, Queen’s Printer for Ontario, www.womensportfoundation.org/cgi.bin/iowa/issues/coach/ Canada. article.html?record=27 x National Childcare Accreditation Council (Issues for coaches and setting limits) Inc., 2001, Quality Improvement and www.womenssportsfoundation.org/cgi (Women’s sport issues) www.whs.qld.gov.au (Workplace Health and Safety issues) 1 Government of South Australia 2003, Parent Easy Guide #47 “Paedophiles” © Parenting South Australia, p1

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daughters had not been identified as UGLY PARENT having special talent x New South Wales Amateur Soccer SYNDROME Federation manager Michael Quarmby Reproduced from said that in late August a 17-year-old player was banned for 25 years after pushing a referee and that a spectator Website had been banned for five years after running on to the pitch to confront a 1. What is it? player. x A syndrome where spectating adults, and x The father of the tennis player Jelena in particular, parents, become ugly, and Dokic is a famous repeat offender. In 2000 verbally or physically abuse children, he broke a microphone off a reporter’s other spectators, coaches or refs camera before police ordered him to give it x Syndrome particularly prevalent in junior back, then bribing the cameraman for the sport tape. In 1999 he was arrested outside a x While it is a documented phenomenon all tournament in England where he had over the world, it has been dubbed ugly been physically removed by security parent syndrome in Australia guards after shouting at spectators and Survey USA took a poll of 500 parents in officials during his daughter’s match. He Indianapolis, Ind. in May 2001, asking about then threw himself into the middle of the views of parent violence in youth sports. The road, lying in the path of oncoming traffic survey found the following… before being taken away by police and x 55% of parents say they have witnessed being cautioned for drunk and disorderly other parents engaging in at behaviour. One famous episode took place youth sporting events. at Wimbledon 2000 when he wrapped a x 21% say they’ve witnessed a physical British flag around himself, began altercation between other parents at shouting at spectators and smashed a youth sporting events. journalist’s mobile phone. He was then x 73% of those polled believe that parents banned from all women’s tour events for who become verbally or physically abusive six months. during games should be banned from x Australian Football League player, youth sports. Warwick Capper, was banned from x 22% would allow aggressive parents to attending four of his son’s under-8 remain in the stands. football games and ordered to undergo x 5% aren’t sure what to do about parents counselling after being found guilty of who are prone to sports-induced slapping and swearing at a junior tantrums. on the Gold Coast in April this year. He was also ordered to write a letter of x 27% think silent games are a good idea. Examples: apology to the volunteer umpire. Canterbury district referee Mal Osman x New South Wales Basketball said that x police had to be called several times to said he had been grabbed by the throat by children’s matches last season to deal an enraged parent who stormed on to the with angry parents. pitch after he sent his son off during a recent Under 13s soccer game. “It’s just x In early August 2002, a 20-year-old soccer not worth it because of all the shouting referee Stephen Thompson was forced to and screaming,” said Mr Osman. flee a game in Concord pursued by players angry at the award of a penalty. x Ray Knight, a former Cincinnati Reds third Ray Knight, the former Cincinnati Mr Thompson took refuge in a change room and had to call for a police escort to Reds third baseman and manager, was charged with simple battery, disorderly protect him from the Earlwood team, who conduct and affray (fighting in a public now face a possible life ban from soccer competitions. place) after an altercation at a girls’ softball game in Albany, Ga., in April x In Mackay Queensland (July/August 1999. Knight engaged in a heated and 2002) talented 15-year-old netballers profane 15-minute argument with the received cruel anonymous letters, believed father of a girl on the team opposing the to be from disgruntled parents whose squad on which Knight’s 12-year-old

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daughter was playing. Knight finally failure to make a particular play, injuries that punched the man in the head. interfere with optimum performance, heckling x In October 2000 a Californian football from spectators, or taunts by coaches or coach, Brett Peabody, was punched and players. Doctor Patsy Tremayne, a Sports kicked by the relatives of a senior running Psychologist and Associate Professor in the back on the team who had been relegated School of Psychology at the University of to a lesser role with the emergence of a Western Sydney says “a number of parents have younger player. a vicarious interest in the performance of their x After a hockey game for 11- and 12-year- children and it is difficult for them not to be old boys in New York on 23rd January biased, because of their own unmet needs to be 2000, Matteo Picca struck his son’s coach competent in a sport. As a spectator there is not in the face with two hockey sticks. Picca, always an outlet for their emotion. Added to who was indicted for assault and criminal that is that being part of the crowd allows a possession of a weapon and was sued for parent to lose their identity in a similar way to $4 million by the coach, had been heard road rage whereby people do things they might complaining angrily during the game that not otherwise do”. his son had not improved all season. Some parents live their lives through their x Following a Little League game in children and derive a sense of social identity Sacramento in April 1999, a man who was and self-esteem through the game. Many coaching his son’s team beat up the parents focus on the results of the match or manager of the opposing team. The player’s performance. assailant, who had been ejected by a 16- Some parents compare children and see year-old umpire for verbally disrupting the parenting as an ego thing. Recent concerns game, was convicted of felony assault and raised by the Government’s key advisers on sentenced to 180 days of work furlough. family policy note that parents are seeing their x In Athens Alaska the father of a youth children as trophies, as extensions of the cars, baseball player was charged with assault homes and professional jobs that they are on another man who had complained that chasing. While pushing their children to be the father was heckling the other 11- and upwardly mobile, they are putting achievement 12-year-old players. A knife was pulled, ahead of their children’s needs. Professor Fiona and one of the dads required more than Stanley, head of ’s Institute for Child 100 stitches to his face and back. Health Research, and member of the Prime x In Port Orange Florida in 2001, a football Minister’s Science, Engineering and Innovation game ended in a brawl involving over 100 Council has been advocating parenting courses parents, coaches and players. One mother to teach parents to put their children’s well- was charged for resisting arrest—a player being above their own agendas. (The Sun- was charged with battery Herald September 2002) x At a school soccer match in Ohio in 2000 C. Social Learning has received the most an abusive spectator finally stood up and empirical verification and maintains that yelled “I have a gun”. The game was aggressive behaviour is learned through terminated and the man was charged with modelling and reinforced by rewards and menacing. punishments. Young athletes take sporting x In Boston, Massachusetts in July 2000, a heroes as role models and imitate their father beat another father with hockey behaviour. Parents, coaches and teammates are sticks. The second father died as a result also models that may demonstrate support for of his injuries and the first father was an aggressive style of play. charged with manslaughter. 3. What is being done about it? 2. What causes it? Three major theories… x Active Australia is an initiative managed A. Biological: proposed most notably by by the Sport Development Group at the Nobel Prize winner Konrad Lorenz, sees Australian Sports Commission (ASC). In aggression as a basic, inherent human the early 90’s it introduced Codes of characteristic. Within this context, a sport is Behaviour for Players, Parents, Teachers, seen as a socially acceptable way to discharge Coaches, Administrators, Officials, Media built-up aggression, a safety valve. and Spectators (See Appendix 1). B. Psychological: states that aggression is x ASC makes recommendations called caused by frustration—it is situational. “Violence: Directions for Australia”. Frustration results when one’s effort to reach a Recommendation 50 says that “Sporting particular goal is blocked. In sports, frustration authorities should refer cases of criminal can be caused by questionable calls by officials, assault on the playing field to law

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enforcement agencies for prosecution”. have introduced a Code of Practice which Recommendations 123-132 provide aims to address some of the pressures on guidelines for controlling violence in sport. school sports, including parents (see Recommendation 130 says “Younger Appendix 3). players, and their parents, should be x The Association of Heads of Independent taught good sportsmanship. Provisions Girls Schools of New South Wales (IGSSA) should be made for penalties against the Code of Conduct for Inter-School Sport team when parents of young players includes a section for parents (see engage in disrespectful conduct as Appendix 4). spectators”. x The Adelaide Institute of TAFE, in x The individual States have used the ASC’s partnership with the South Australian Code of Behaviour as the basis for their Government, Equal Opportunity own codes. Commission of South Australia and Office x In 1986 New South Wales Department of for Recreation and Sport has designed a Education was the first state to introduce website www.playbytherules.net.au which their sports code of behaviour. (See runs online training courses for coaches, Appendix 2) These policies are included in administrators, and referees, sports program booklets along with the players, volunteers and participants. The competition rules, draws, playing courses encourage participants to act conditions, etc. Many of the guidelines are fairly and respectfully towards each other. aimed at spectators, reminding them that The site also provides links to various the game is for the enjoyment of Discrimination legislation and other participants, that they should appreciate relevant legislation such as Children & the skills of the opposite team, and that Young Persons (Care & Protection) Act they should not criticise, but encourage (NSW) 1998, etc. participants. x The Victorian Government is in the x These guidelines do not adequately process of introducing “User Friendly address spectators’ behaviour and are Clubs” which is a code of practice for currently under redevelopment since they spectators, players, officials and clubs in are considered outdated in relation to response to the syndrome. Sporting clubs content, issues and language. A more will receive financial incentives to adopt comprehensive code is currently in draft the code. It is due to be unveiled in the form and is awaiting final approval by very near future, if it has not been state offices at the present moment. released recently. x At present the Department is responsible x The Queensland Australian Football for disciplinary action against sporting League has established a program called participants, however, it has yet to work “Parents for AFL” including compulsory through disciplinary issues in relation to parent information sessions, a zero- parents and spectators. tolerance policy on umpire abuse & x The New South Wales Department of spectator good conduct awards for Sport and Recreation has introduced behaviour off field. booklets to encourage healthy x Some junior sporting clubs in Queensland participation in sport. Of particular have introduced rules where parents can relevance is their guide “Kids’ Sport: a clap but are banned from barracking from Very Real Guide for Grown Ups”. the sidelines. DEPARTMENT OF SPORT & RECREATION Overseas PUBLICATION x In British Columbia Canada, many sports Kids’ Sport: a Very Real Guide for Grown groups and associations distribute Parent Ups Contracts at the beginning of the season. Summary: Practical information for parents The organisation discusses with parents on how to be a good sporting parent. Written by how they can live by the contract and author Dennis Baker, the guide will help outline disciplinary guidelines before parents make sure their child get the most out being requested to sign. of sport. x For the last three years, the California Published: June 1, 2000 Interscholastic Federation has had a http://www.dsr.nsw.gov.au/assets/pubs/kids_ state-wide program in which they slap sport/Ks_guide.pdf yellow cards into the hands of out-of- x The Athletic Association of GPS Schools control adult spectators. These cards (Great Public Schools, New South Wales)

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warn the adults that they are misbehaving formative stage, and assist these bodies and quietly remind them to calm down. with their enforcement. x The National Association of Sports x Assist in the distribution and explanation Officials in the United States now offers of policy. This involves raising awareness amateur referees assault insurance. and educating organisations, individuals, x One program in the United States that is parents, participants, coaches and gaining widespread appeal is the Parents referees. Association for Youth Sports (PAYS) x Sitting on panels, liaising with panel and program offered through the National advising panels before and after they deal Alliance for Youth Sports. PAYS is a with disciplinary issues. program for parents that educates and x Suggesting alternative solutions for motivates youth league parents to make dealing with ugly parent syndrome—e.g. the sports experience safe and contacting the Combined Associated meaningful. One of the most appealing Schools or Greater Public Schools, various aspects of the program is its emphasis on sporting bodies like New South Wales good sportsmanship, positive Netball Association, Basketball Australia, reinforcement and keeping sports in its Tennis Australia, etc. proper perspective. APPENDIX 1 PAYS is essentially a training program for Australian Sports Commission’s Parents parents. The parents are required to attend a Code of Behaviour 30-minute clinic where they view a training x Remember that children participate in video, meet other parents, participate in sport for their enjoyment—not yours. discussions and sign the Parents’ Code of x Encourage children to participate—do not Ethics pledge (See Appendix 5). force them. Positive slogan buttons are distributed to x Focus on the child’s efforts and parents to wear at the games. This is intended performance rather than winning or to remind other parents to also demonstrate losing. good sportsmanship. A quarterly publication is x Encourage children always to play sent to parents featuring information on ways according to the rules and to settle that parents can help their children experience disagreements without resorting to a rewarding sports experience. hostility or violence. x On September 23rd 2000, the x Never ridicule or yell at a child for making Massachusetts Governor’s Committee on a mistake or losing a competition. Physical Fitness and Sports and the x Remember that children learn best by National Youth Sports Safety Foundation, example. Appreciate good performances Inc. brought together more than 30 heads and skilful plays by all participants. of Massachusetts’ chapters of national x Support all efforts to remove verbal and sports and medical associations, from sporting activities. educational organisations, and x Respect officials’ decisions and teach professional associations to develop a children to do likewise. sport parent code of conduct (See x Show appreciation for volunteer coaches, Appendix 6). officials and administrators. Without x Dr. Clemente, a Professor of Counselling them, your child could not participate. at the University of Northern Iowa, has x Respect the rights, dignity and worth of designed a quiz to assist parents in every young person regardless of their deciding whether they need help with gender, ability, cultural background or violence in children’s sport (See religion. Appendix 7). APPENDIX 2 4. How can Lawyers be involved? NSW Department of Education Sports Code x Assist in drafting policy. There are many of Behaviour various sporting and educational bodies Players, Coaches & Spectators Code such as the Australian Sports x The goals of the game are to have fun and Commission, New South Wales improve skills. Be modest in success and Department of Education, New South generous in defeat. Wales Department of Sporting and x Play for the fun of it. Recreation and other bodies which are Play by the rules and always respect the continually reviewing and updating policy x decisions of officials. in relation to behaviour at sporting events. Lawyers are able to raise issues at a

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x Make no criticism either by word or A. Introduction gesture. Deliberately distracting or The AAGPS was established to provide provoking an opponent or player is not organised games between schools of similar acceptable or permitted in any sport. aspiration. The motto of the Association is Unity x Be a good sport. Applaud good in Diversity. The following features of the performance and efforts from all Association have developed over a long period… individuals and teams. Congratulate all 1. Provision of well organised fixtures at participants on their performance appropriate venues regardless of the game’s outcome. 2. Competition held in good spirit with high x Condemn unsporting behaviour and expectations of conduct and promote respect for opponents. sportsmanship x Condemn the use of violence in any form. 3. Management and coaching of teams x Respect the rights, dignity and worth of all conducted as far as possible by participants regardless of their gender, schoolmasters ability, cultural background or religion. 4. Lively and active communication among x Place the safety and welfare of the member schools in a forum ideal for the participants above all else. discussion of matters of common Young people in sport have a right to importance participate in a safe and supportive 5. A spirit of cooperation in the context of environment. the healthy competition between our APPENDIX 3 schools. The Association is chaired and GPS Code of Practice run by schoolmaster members of the The Athletic Association of GPS Schools of staffs of schools, with final responsibility New South Wales being borne by Headmasters. The attached Code of Practice is a result of B. Common Principles discussions among Heads of GPS Schools. It is The Headmasters of the GPS Schools have intended as an affirmation of those matters reaffirmed their commitment to the following which historically have been of significance to principles… our schools and which, we believe, should 1. We believe that all GPS sport is valuable. remain so in the decades ahead. It exists for the benefit of the boys and The place of sport in the all round education must assume its proper place alongside of the boys of our schools is important and will academic, spiritual, cultural and social continue to be so. The GPS Schools continue to development use the natural medium of games to achieve 2. Success at sport involves more than mere educational goals for our students. winning, which—while enjoyable and However, there are a number of pressures worthwhile—is only one of the potential which can detract from our common purpose. benefits. Some of these have led to the development of 3. We all value our membership of the GPS. the Code of Practice. They include… The Heads are committed to maintaining the strength of the Association and x Parents who expect professional levels of coaching in sports recognise that any action taken by an individual school against the spirit of the x Old Boys who measure success of their GPS Code of Practice will have adverse school in terms of sporting wins consequences both on the Association as x Council members who recognise the a whole, and on individual members. potential marketing value of sporting C. Code of Practice success In the light of these principles, the GPS x Heads, staff and coaches who may feel Headmasters affirm the following Code of pressure to succeed in sporting Practice… competition 1. No inducements such as sporting x The media, whose purposes are not scholarships, whether direct, disguised or always synonymous with our own at arm’s length, shall be offered by any It is in this context that we commend for member school. Financial assistance to your attention this statement of the principles talented sportsmen shall not form part of and consequent practices of the GPS Schools. the enrolment strategy of any member We seek your support for your school and for its school. obligations as a valued member of the GPS 2. We affirm that the Headmaster of each Association. school is responsible for knowing the Dr K.A. Jaggar, Principal GPS Schools of New South Wales Code of Practice

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special circumstances relating to the youth sports coach and that the coach admission of boys to his school. upholds the Coaches’ Code of Ethics. 3. In the selection and training of boys in x I will support coaches and officials teams or crews, the good of the individual working with my child, in order to boy shall remain paramount encourage a positive and enjoyable 4. While allowing for some exceptional experience for all. circumstances, we believe that it is poor x I will demand a sports environment for my educational practice for a boy to engage in child that is free from drugs, tobacco and a single sport throughout the year. alcohol and will refrain from their use at The Headmasters of the GPS Schools of New South Wales all youth sports events. August, 2000. APPENDIX 4 x I will remember that the game is for IGSAA Code of Conduct youth—not adults. PART IV: PARENTS x I will do my very best to make youth Parents are asked to bear these things in sports fun for my child. mind… x I will ask my child to treat other players, x First, inter-school sport is only inter- coaches, fans and officials with respect school sport. International levels of ability regardless of race, sex, creed or ability. should not be expected of schoolgirls. x I will help my child enjoy the youth sports School sport should be seen in proper experience by doing whatever I can, such perspective and girls should be allowed to as being a respectful fan, assisting with enjoy their sport, make their mistakes and coaching, or providing transportation. learn from them. This is especially true of x I will read the National Standards for girls in their first season in a sport. Youth Sports and do what I can to help all x Second, sport is well worth playing at youth sports organisations implement and any ability level in any grade. enforce them. x Third, the benefits of playing sport are APPENDIX 6 available to girls whether they win or lose. The Association sees winning games, Sport Parent Code of Conduct events, meetings and competitions as less (Massachusetts, USA) important and less valuable than the Preamble— benefits of participating. The essential elements of character-building x Fourth, the practical problems and and ethics in sports are embodied in the difficulties involved in organising sporting concept of sportsmanship and six core competitions for more than 5,500 girls principles… and some hundreds of teams from 28 1. Trustworthiness schools at top 50 venues are enormous. 2. Respect There is usually a good reason for 3. Responsibility arrangements and decisions (such as 4. Fairness draws, venues and times) which may 5. Caring seem puzzling. The patience and 6. Good citizenship understanding of parents is requested in The highest potential of sports is achieved these matters. when competition reflects these six pillars of APPENDIX 5 character. PAYS Code of Ethics (United States) I therefore agree… I hereby pledge to provide positive support, 1. I will not force my child to participate in care, and encouragement for my child sports. participating in youth sports by following this 2. I will remember that children participate Parents’ Code of Ethics… to have fun and that the game is for I will encourage good sportsmanship by x youth, not adults. demonstrating positive support for all 3. I will inform the coach of any physical players, coaches, and officials at every disability or ailment that may affect the game, practice or other youth sports safety of my child or the safety of others. event. 4. I will learn the rules of the game and the x I will place the emotional and physical policies of the league. well being of my child ahead of my 5. I (and my guests) will be a positive role personal desire to win. model for my child and encourage x I will insist that my child play in a safe sportsmanship by showing respect and and healthy environment. courtesy and by demonstrating positive x I will require that my child’s coach be support for all players, coaches, officials trained in the responsibilities of being a

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and spectators at every game, practice or x Parental game suspension with written other sporting event. documentation of incident kept on file by 6. I (and my guests) will not engage in any organisations involved kind of unsportsmanlike conduct with any x Game forfeit through the official or coach official, coach, player, or parent such as x Parental season suspension booing and taunting; refusing to shake Parent/Guardian Signature hands; or using profane language or APPENDIX 7 gestures. Survey by Dr. Clemente— 7. I will not encourage any behaviours or If you wonder if your children’s sports practices that would endanger the health activities have become too big and important a and wellbeing of the athletes. part of your family’s life, try answering true or 8. I will teach my child to play by the rules false to the following questions… and to resolve conflicts without resorting 1. My family’s life revolves around my to hostility or violence. children’s sports activities. 9. I will demand that my child treat other 2. My mood swings are often directly linked players, coaches, officials and spectators with the outcome of my children’s with respect regardless of race, creed, competitions. colour, sex or ability. 3. When my children win, I reward them 10. I will teach my child that doing one’s best with gifts, verbal praise and words of love. is more important that winning, so that 4. When my children lose, I withhold my child will never feel defeated by the physical or emotional affection, may tease outcome of a game or his/her or put them down, or may even not speak performance. to them. 11. I will praise my child for competing fairly 5. I give more of my time and attention to my and trying hard, and make my child feel children’s sports than their academic like a winner every time. endeavours. 12. I will never ridicule or yell at my child or 6. I push my children to train harder all the other participant for making a mistake or time and encourage them not to be lazy. losing a competition. 7. When my children lose, I label the coach 13. I will emphasise skill development and as inept, incompetent, and weak. practices and how they benefit my child 8. I make fun of kids who don’t win or are over winning. I will also deemphasise not at my children’s level. games and competition in the lower age 9. I brag about and discuss my kid’s sport’s groups. abilities and accomplishments all the 14. I will promote the emotional and physical time. well-being of the athletes ahead of any 10. I will say. “WE are playing against...” not, personal desire I may have for my child to “My son or daughter is playing against...” win. 11. I have verbally abused other parents 15. I will respect the officials and their during sport activities. authority during games and will never 12. I have felt like getting into a physical fight question, discuss, or confront coaches at with parents from the other team after a the game field, and will take time to speak loss. with coaches at an agreed upon time and 13. I have often called in sick or lied to miss place. work to attend to my children’s sport 16. I will demand a sports environment for my events. child that is free from drugs, tobacco, and 14. Before my children’s competitions, I am alcohol and I will refrain from their use at cranky, nervous, and anxious. all sports events. If you answer true to more than a couple of 17. I will refrain from coaching my child or these questions, you may be putting too much other players during games and practices, emphasis on your children’s athletic activities. unless I am one of the official coaches of It’s time to readjust your perspective regarding the team. what you see on TV, your own expectations and I also agree that if I fail to abide by the your children’s sports. Try talking with your aforementioned rules and guidelines, I will be child’s school counsellor or a local mental subject to disciplinary action that could include, health counsellor about the issue. It’s quite but is not limited to the following… possible to re-establish a healthy emotional x Verbal warning by official, head coach, balance between sports and your parenting and/or head of league organisation style. A professional counsellor can help point you in the right directions. x Written warning

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URSULA’S ANNUAL UPDATE solid building and modern glass skyscrapers, but pleasant with wide streets, lots of trees and bright window boxes. The next day we took Alaskan Airlines to Dear Friends, Fairbanks via Anchorage, incredible airport I have been pushed, protesting into the security, because we walked the wrong way for printed page—children are proclaiming that a few yards at one point I ended up taking my they can’t read ordinary writing (!) … amazed boots (with metal tips) off to be examined six that anyone other than adults actually wants to times in two hours! Quite bumpy as we came in read my letter—I have succumbed. to Anchorage, the plane dropping alarmingly We delayed our vacation this year to fit in when very close to the ground! In Fairbanks, with the American Coaches’ World Clinic in San not so far from the Arctic Circle, it was still light Diego. We thought we would go to Alaska then at 10pm. We were in little “summer only cabins” take a cruise ship through the “Inside Passage” by the riverside, due to close in mid September. to see glaciers, followed by a drive from San We took a bus trip around Fairbanks, which Francisco down the coast road to San Diego is right in the centre of Alaska originally an near the Mexican border. important head of transportation centre. The end of the road, the end of the rail—from there on its dog sleds. From a bus we visited the Trans Alaska pipeline, which brings oil from the Arctic Ocean at Prudhoe Bay 800 miles overland to Valdez (of Exxon oil spill repute) near Anchorage where 40 tankers are loaded every month. Completed in 1977, the pipeline workforce was 70,000, the obstacles were enormous, ground temperatures ranged from 90°F in summer to -60°F in winter. These conditions have to be overcome all the time to keep the oil running. Special stands with heated air keep the permafrost under control; this produces a slightly warmer area where caribou and other animals come to give birth to their calves and to enjoy the -40°F rather than -60°F “warm” conditions! The pipe is raised to 5 feet above ground to allow for Caribou migration and there are 554 specially-designed animal crossings. On to Gold Dredge No.8 which operated from 1928-59 and took out 7½ million ounces of gold—now it is a National Historical Site. What an incredibly hard way of life … 12-hour shifts, Train and Boat Trip 7 days a week for 8 months. Before the huge 23 On August 12th, armed with John Muir’s bucket dredge can start working the ground “Travels in Alaska” 1927 … kindly given us by had to be “spiked” by hand to melt the gravel the Preston family. We had a good, uneventful down to the bedrock. There must have been flight to Los Angeles and on to Seattle where we plenty of gold. We got a tiny pile of chips stayed at the beautiful twin-towered Westin (enough to fill a couple of teeth) by panning a Hotel overlooking Elliott Bay and Seattle—a small bag of tailings. Everyone in our party modern but not huge city—we could see right ended up with some gold. away to the snow-capped Olympic mountain From the gold dredge to a Riverboat Trip on range. the Chena and Tanana rivers, a restored paddle We went on Seattle’s Monorail (a 6-minute steamer carrying hundreds, the whole thing ride) from one end of town to the other and went extremely well done. Alongside the river a tiny up the Sky Needle built in 1962 for the World plane took off from a “bush airstrip” about 150 Fair it was the tallest building west of the feet long—60% of Alaskan adults have a pilot’s Mississippi—today only the 7th tallest in Seattle licence. It was hard to believe that this alone. From the top you see lots of water, sea, luxuriant green landscape with soft grass and lakes, ferries, ships a busy harbour. Like many leafy deciduous trees (a bit like a river boat trip US cities Seattle is a mix of fine old “Colonial” up the Thames … rolling lawns, flowery gardens

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… becomes completely frozen and will be 4 or 5 We saw lots of moose, Caribou, wolves and feet under snow for more than six months of the doll sheep, which are like mountain goats, year. scrambling up incredibly steep mountains (they We passed the mushing (dogs who pull sleds) avoid wolves by going into inaccessible rugged kennels of Susan Butcher. In 1985 she was craggy crevices). We saw white swans, golden voted the World Professional Sportswoman of eagles, little squirrels and bears. One grizzly the year for winning the Iditorod 1100-mile dog bear (brown) with a cub came right up behind sled race from Anchorage to Nome. She also led the bus and played around as cameras the only climbing party ever to conquer Mt snapped. McKinley 14,000 feet—the highest point on the The mountains are vast and brightly North American Continent with a dog sled team. coloured where the ice and snow have scoured We got off the boat and met some of the Alaskan them bare, brown, red, yellow, white bred huskies—more like Alsatians than interspersed with dark green patches of tundra Huskies. We visited an Authentic Indian vegetation, amid broad pebbly valleys, glacial (Eskimo) village and back on the boat saw fish valleys from the ice age. Absolutely no litter, not wheels set for catching Salmon along the river. even a tooth pick or cigarette butt, there were Off early the next morning to catch the train no other vehicles or people (except our small South to Denali National Park. We were in group). An enchanting place. special glass-domed carriages on the end of the Next morning, very early off up the river for long mixed goods and passenger train pulled by white water rafting, advertised as an 2x4000 HP diesels. Like Northern Europe, lots “adventure”—it was considerably more of firs, spruce, sycamore, willow and silver adventurous than we’d expected! I’m sure birch. Forbes’ heart specialist would have been There is plenty of undergrowth in summer horrified! It was very rough, very fast, the river a with blue berries, black berries, elder and “series of whirlpools rushing downstairs” huge hickory berries … all important food for bears boulders, steep cliffs, high waves of thick when there is not enough game to sustain muddy water washing over our small craft them. Here the rivers are carrying too much (glaciers grind everything in their path to fine glacial silt for fish (salmon) to live. almost powder like dust). Fortunately I’d persuaded Forbes NOT to take his video camera with him … it would have come to a wet end, like another on the Barrier Reef last year! Before you start out they go through the procedures for staying alive in the fast flowing icy current, amid the rocks if (when) you fall overboard and/or the raft turns upside down and you find yourself pinned underneath it!! It could pay to take the instructions seriously. On to the dome train again for Anchorage, mountains, rivers, bridges, spruce, birch, firs, Bears in Denali National Park thick undergrowth, no cultivation. Anchorage is Denali National Park is huge, 600 million Alaska’s largest city with 300,000 out of the acres, bigger than the US state of Vermont. It total population of 650,000. In Anchorage includes Mt McKinley – 4 miles high. We stayed efficiency eclipses “quaint” as a design at a ski resort type hotel – it’s actually too cold fundamental although you could still have a for skiing here -60°F to -80°F at times so the moose come and chew up your back garden. resort is only open 4½ months in the year. Anchorage was built in 1914 at the start of People come to see the park, take wilderness construction of the Alaskan railroad. The city tours, hike, backpack and go white water was devastated by the 1964 earthquake and rafting. resulting fires which came in on a tsunami as We took the 8-hour wilderness tour in a oil storage tanks on the foreshore were special soft-wheeled vehicle out to the park shattered. Today Anchorage is struggling with centre—incredibly huge, dark, snow-capped falling oil prices and patchy tourism. mountains of the Alaskan Range surrounded A couple of hours by bus to Seward, the deep us. There were wide pebble gullies where harbour south of Anchorage, to pick up our glaciers drain, plenty of low tundra vegetation, magnificent floating resort ship, the 55,000 spongy grass, wildflowers, low trees and tonne “Veendam” of the Holland American line. creepers.

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explorer Muir’s time, 1879, the end of the bay had retreated some 20 miles and today the glacier that bears his name, Muir Glacier, is some 60 miles from Icy Straight. We picked up special pilots and park rangers to give detailed descriptions. There were lots of glaciers finishing high up in the hills but finally we came to the foot of the Margerie Glacier near the Grand Pacific Glacier.

Our Ship It combined the luxury of a large first class European resort with the opulence of an Australian RSL Club. It had authentic works of art, luxurious lounge rooms beautifully furnished with every modern comfort you could think of … heated indoor pool under an opening flexi-glass roof, hot spas, shops, four or five restaurants, all-day eating, coffee, cakes, ice cream (all free) beauty parlours, gymnasium, Into the sea at Glacier Bay sauna, massage, table tennis, all sorts of sports, This magnificent Glacier comes right down to bingo, card games, casino, art auctions, library, the water a tremendous wall of ice, but not internet cafe, bars, musical groups, stage smooth, huge pointed spikes of ice each one 12- shows, dancing and four times around the deck 15 feet across and often blue coloured from to a mile for those obsessed joggers and walkers refracted light. There are vast icy spikes sticking who feel guilty if they just relax! up crevasses and caves underneath with water running out. Its water is cloudy full of ground up, pulverised soil, stone, sand – anything in the path of the glacier is ground up or pushed aside to form medial moraines huge mounds of dark soil and rock, and the terminal moraine a wall of soil blocking the end of the glacier (unless it reaches the sea). When the glacier does come to the sea it presents a deeply crevassed wall of ice, which the sea water erodes away and the temperature difference causes it to “calve” off with a thundering roar, making masses of icebergs from huge to pebble size. Seagulls, waiting for the school of fish, which are often around the foot of the glacier, sit on the little bergs and Two glaciers meet float along. Down the coast to overnight at Prince The glaciers come from huge permanent ice William Sound and College Fiord with large fields thousands of feet deep, high up in the mountains and 16 originally tidewater glaciers mountains, each ice field can support several named for US colleges Harvard, Yale, and the glaciers some of which reach the sea, but today largest glacier, Columbia, which was calving, with global warming many don’t. In Glacier Bay breaking off into the sea producing icebergs there are still 49 glaciers, and we spent several with seals playing around and on them. Many of hours there fascinated by the ice and the the glaciers here have retreated and no longer whales and water birds. reach the sea but are still spectacular rivers of Then south to Sitka, on the outer edge of the ice amid the peaks. island chain of fjords and islands made by In the Southern, almost separate part of drowned glacial valleys. Sitka was the Russian Alaska through Icy Straight is Glacier Bay, capital of Alaska before it was bought by the US discovered in 1794 by Vancouver, but his at a bargain price in 1867—today a small sailing boats were almost choked by the ice, by

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“frontier” town. We took a small boat trip out to baggage—all at once. see the humpback whales, sea lions, otters and We took a bus tour around Vancouver – an Bald Eagles. The otters were charming, lying on attractive, hilly, modern city built around the their backs playing in the icy water amongst the water with wonderful parks and gardens and long strands of kelp. many beautiful homes. Somewhat colder than On to Juneau, the present capital of Alaska Sydney so it has lots of fir, spruce, hemlock, and a city not accessible by road, only by ship pine and western cedar trees, including one or plane, because of the extremely high and 600-year-old tree (still alive). Being Sunday, rugged mountain range, which squeezes the heaps of people were out bicycling, town in, many streets are staircases up the skateboarding and jogging around the huge mountainside. The airstrip is built out into the popular Stanley Park, full of thick forest and a water; hundreds of flights a year are cancelled wonderful 8 mile “sea wall” an enlarged footpath due to bad weather. for all the above activities – saw a father riding a At Juneau we took a “float” plane, a seaplane bicycle pulling a little cart with baby and puppy flight up over five glaciers to a mountain log dog in it. cabin high in the Juneau Ice Fields only about To the airport, and the usual hour or so of 15 miles west of the town but a “million miles” security, then to San Francisco, very like from civilization. The Taka Lodge is at the lake Sydney – well, the financial district is and the formed in front of the Hole-in-the-Wall glacier. people are i.e. multi-cultural, but more casually Its mile-long wall of ice melts to fill the lake. The dressed, but beyond the (very) tall business log cabin has been there for many years, building are the unmistakeable old San snowed in for six months it hosts glacier Francisco hotels, coffee shops, Chinatown, and viewing parties like ours with a delicious tall wooden tenement buildings with outside fire “salmon bake” over an open wood fire and escape stairs and then modern versions of the “nature walks” in the untouched forest. same thing in the extremely hilly parts of town. Viewing the Juneau ice fields and glaciers The hills are amazing they are so steep and from the air was like looking at a huge lake with right in the city. This must be one of the world’s rivers coming out all around it but it is all ice, hilliest cities. Fisherman’s Wharf, a bit like our which moves very slowly. Darling Harbour but bigger, is only a stone’s Further down the coast to Ketchikan, throw from the city centre but to get there it’s another frontier town squeezed in between high up steep hills (hence the cable cars) and down mountains and the sea only about two blocks the other side to the sea and you’re looking out wide. Creek Street, the old “red light” district is at Alcatraz Island (the famous old high security a series of little wooden houses built out over prison) and the Oakland Bay Bridge. There are the creek with salmon swimming up, the area is plenty of unusual and hippy type places now curio shops and museums. A very including “Dog Day Care”, “Krazy Kaps” for picturesque town even though it has several those red, white and blue flag pattern top hats large cruise ships through every week. It rained you see at sports competitions, “T-Shirts: 5 for all the time we were there, the locals say, “no it $4.99” (you’d question the quality, they doesn’t rain all the time, it sometimes snows probably hold together just long enough to get instead”! out of the shop!) and a fabulous fruit stand Other shipboard questions … “Do the crew where you buy your huge strawberries, one at a sleep on board?” … “What do you do with the time, and dip them in chocolate. I think they ice cravings after they melt?” … “What time is were US $5.00 each! the midnight buffet?” … “If the photos of passengers boarding aren’t marked, how do we know which are ours?” In Ketchikan we went to a native village and saw “natives” carving totem poles—a big job. Totem poles are very much tied up with local identity and status in the community; the symbolism is via animals, bears, whales, ravens and eagles. After Ketchikan on south past huge wooded mountains, we saw whales and porpoises diving around beside the ship. We arrived in Vancouver at 7am and docked at their very Sea Lions at Fisherman’s Wharf in San Francisco “state-of-the-art” terminal, (fairly) easily able to There are about 2,000 sea lions on huge handle 2,000 passengers arriving with their rafts put out in the sea beside the wharf,

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climbing all over each other, pushing and if you go to New York, all the US memorabilia— shoving each other off into the sea, big bulls, but in Las Vegas you have all this stuff from all smaller females and lots of babies—very noisy over the world all together. The huge theme but nice! hotels each represent a different part of the We went to Las Vegas 35 years ago and world – the Mandalay Bay has reefs and decided to re-visit. Then, the airport was some aquariums and Indonesian souvenirs. miles out of town; today it’s about 100m past Caesars Palace occupies about four city the last hotel. The hotels themselves are blocks and has life-size Roman soldiers, unrecognisable, they have grown enormous, so fountains, arches, the Colosseum and the big, so spacious, each of the 30 or so main Forum—a road full of high class shops, a pool hotel/casinos has from 4-6,000 rooms and car area with round pools, square pools, waterfalls, parks like Ford motor works new car yards. rivers, water slides, etc. With 100°F In each hotel the Casino area occupies all of temperatures and 100% sunshine Las Vegas is the vast ground floor – you thread your way the ideal climate for swimming and sunning. through more security to get into the lift for All the resort hotels with acres of casino area your floor – it was a 200m corridor from the lift each with thousands of machines are absolutely and the ice machine to our room, which was huge; you get worn out and lost between the huge and overlooked the “Strip”. front door and the registration desk. There are automatic trains between some hotels but you need it inside your hotel as well! We finally found the All-you-can-eat “Round Table” buffet in our hotel, holds 1,500 people at a time, goes 24 hours and had for breakfast 20 types of fruit, 10 types of porridge, 30 different cereals, 20 ways to have your eggs done! The full dessert area, roast meat, sauces, creams, ice cream, a Mexican section and a Japanese section were also there for breakfast, with 50 different types of bakery items! We saw two shows in Vegas, one inside our Excalibur Hotel, Las Vegas Excalibur hotel, with 12 or so real horses Each of the large casino hotels has its own galloping around with knights jousting and theme. We were at the Excalibur, with its rescuing lovely maidens. It was a very mediaeval theme, King Arthur and the Knights spectacular show. The other, the unbelievable of the Round Table, Excalibur swords magician, David Copperfield (married to the mysteriously appearing and disappearing. Schiffer girl). We were right at the edge of the Other hotels along the strip were New York, stage – rabbits, ducks and doves appearing New York, MGM, “the biggest hotel in the were just the warm up – then he transported world”, Circus Circus, Mandalay, Sahara, himself across the world, made an old- Aladdin, Caesars Palace complete with its fashioned, huge Oldsmobile car appear and Colosseum and the Apian Way, full of very made 123 randomly-picked members of the modern shops, the Luxor with a full size audience disappear—an incredible 2 hour show! pyramid, huge columns, hieroglyphics, Exhausted, we flew back to San Francisco to pharaohs and sphinxes! pick up our hire car at 3.30pm on the Friday of Treasure Island Hotel has a lake with pirate Labour Day long weekend! Not a great time to boats fighting each other, Sahara has camels be trying, with a strange car, to make our way parading about and the MGM hotel has live out of the airport and find the Freeway. We lions inside the casino in a huge glass cage with needed to go south … we succeeded after a a mountain side, trees, rivers, etc. – they go couple of accidental returns to the airport … back to their safari park at night and swap with then we became part of the never-ending flow of others the next day. There are 27 in the “team”. traffic, seven lanes in each direction that To picture Las Vegas you need to mix up the continued all the time, all the way from San Easter Show, the circus, your most exotic RSL Francisco to San Diego. The car was great but Club, Disneyland, all the Theme Parks you’ve we never did find the hand brake or work out ever visited, and Australia’s Gold Coast … with how to control the door locking system, but our all the most gimmicky things you’ve ever seen. real problem on the holiday weekend, was to It’s exotic, enormous, extreme and exhilarating! find a motel! We ended up at Capitola, a quaint If you go to Paris you have all the French seaside village just north of Monterey Bay. souvenirs, Eiffel Tower, Arc de Triomphe, etc.— Steep cliffs and lots of pine trees led down to a

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pleasant beach but with very cold water—good by wind and spray. for sitting on and Frisbee throwing. Lots of curio Knowing it would be impossible to find and antique shops, we ate pasta and salad at a accommodation in the charming little artists’ table right on the beach. Because motels were village of Carmel, we drove on down Highway 1, scarce, the quiet little place we found charged the Coast Road, and coast it is, carved into the high rates! A problem we had over the whole mountains. The sign said “63 miles of weekend! dangerous blind turns and falling rocks”! You are alarmingly close to the rocky edge, perched high up above the raging water and jagged rocks on one side, thick forests and dense vegetation on the toweringly steep mountains right down to the road on the other side—plenty of warnings “beware rock slide area”. For miles there is no habitation at all and little traffic. We finally came to Big Sur, a few huts for campers in the State Recreation Park – they had petrol (at a premium price) – we were getting worried, but no accommodation and still about 40 miles of tricky driving (by me). More breathtaking scenery, huge cliffs, powerful waves crashing hundreds of feet below, we were getting really worried as night came on. However, we finally came to San Simeon, a Car Trip tiny settlement of about eight motels of varying On to Monterey Bay Aquarium on old standards along the road where you can Cannery Row, now like the Rocks in Sydney. “overnight” before visiting “Hearst Castle”. The Aquarium is great, it is the nation’s largest Because you are in the middle of nowhere, marine sanctuary from shallow tidal pools to prices were exorbitant but we were able to get a vast open ocean and the mysterious deep sea, it room at a highly-priced very modest motel. Of is particularly good on jelly fish, thousands of course all the others were booked out months different kinds from pin heads to giants. There before. are also wonderful otters, seals, sea lions and At 8.30am we were first in line for a tour of great 40 feet high kelp tanks with a myriad of Hearst Castle. Forty-five years ago we did the fish that the kelp sustains. The aquarium same thing, then one tour took it all in, now, for became very crowded, being the Saturday twice the price each there are four tours, mostly holiday. It includes a whole inlet where people booked out. We were able to go on to the take scuba tours. We ate at an excellent water’s “gardens + one guest house tour”. William edge restaurant along Cannery Row where; for Randolph Hearst the newspaper magnate built lack of sardines, the canning has now stopped this incredible castle in 1936-9 filling it with and the tourists taken over. Now it was late, statues and decorations from Europe and Asia – 3.30pm, to be leaving for the 17-mile Pebble each room is like the inside of a European Beach Golf Links drive along the spectacular Cathedral or castle, unbelievably ornate with coastline, “the greatest meeting of land and gold, silver, crystal, tapestries, paintings, water in the world”. The drive circles some marble sculptures, tiles and carpets, gold- seven golf clubs and is slow as you stop all the plated bathrooms, etc., etc. time to marvel at the rocky shoreline, the The garden tour included the ornate Roman stands of majestic cypress pines and hemlock Baths type of outdoor pool – again with statues, and to watch golfers teeing off out in the middle waterfalls, arches, etc., and also the huge of the sea—you walk over little bridges across indoor pool, marble with heated water and more the rocks to the tee. All along the coast there status and mirrors and luxurious dressing are otters playing on the rocks and kelp on one rooms. side and immaculate greens and fairways on the There was a huge wine cellar, temperature other. controlled, still full of well-aged French and We came across friendly seagulls and Italian wines. squirrels (they eat out of your hand) and we The terraced gardens were magnificent with came to the startlingly beautiful China Rock, roses, azaleas, plumbago, honeysuckle, jasmine Cyprus Pt Lookout, the famous lone Cypress – along with native shrubs and creepers. There that has clutched on to its rocky perch over the were hedges cut in shapes and oaks and cyprus sea for 250 years, the ghost tree bleached white

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trees. There were tennis courts, long covered at one of San Diego’s beaches, all at sit down bridle paths for riding (it snows in winter) and tables, fed chicken, steaks and coleslaw from originally a whole zoo. Hearst’s film star guests Ranch Wagons. Colorado Timing sponsored enjoyed themselves. this. We had to move on; again accommodation The highlight of the Convention was (for us) was going to be a problem. We found ourselves the Awards Presentation Dinner with most of in Santa Barbara, a charming Spanish- the 1,900 coaches in the huge ballroom with a influenced town, then Ventura, Oxnard, Malibu 4-course dinner and all the prestigious awards and Santa Monica, the beaches just north of and then our very good friend, John Leonard, Los Angeles, rather overrated we thought, very the Executive Director of ASCA, started on a cold water, small in area and extremely speech to honour “a lifetime of achievement in cramped in between mountains and the sea, swimming coaching” and it gradually became very little parking—just a row of houses often clear that Forbes was going to be the recipient. built right out over the sea. We had to go right What a wonderful, unexpected surprise. John on to LA airport area before we found a room, was lavish in his praise and the whole room then we got into the Furama hotel about five gave Forbes a standing ovation—it was minutes from the runway! This was OK as we overwhelming. were off early the next morning, the holiday Although quite overcome, Forbes spoke well Monday, to Long Beach to see the Queen Mary in receiving his beautiful plaque of inscribed cut now moored at Long Beach. It is a combined glass—a truly memorable occasion. It was also hotel and museum. We had previously seen the great that so many of the American coaches in ship in 1976 when we were here for the US their own acceptance speeches for various Olympic Trials. Again, what used to be one self- awards made a point of saying how much they guided tour is now divided into several much had learnt from our book, “Forbes Carlile on more expensive organised tours—very well Swimming” This included Bob Bowman (coach done. We saw the luxurious first class of Michael Phelps), Paul Bergen (Inge De Bruin), apartments, the opulent ballroom, the cinema, and (five times US Olympic smoking room, library, shops, elegant coach)—they all made a point of acknowledging promenade deck and sun deck, sports decks, the 1963 book as an important milestone. After engines, absolutely huge, the vast propellers, seven busy days at the Convention, on to the two each weighing 35 tons and 25 feet across. sanctuary of Brent Rushall’s delightful home in The ship was quite a bit bigger than our a San Diego suburb. Brent’s wife Jane and Alaskan cruise ship, but certainly not as Rudy the black Labrador (“the wonder dog”) are comfortable. It carried three classes of guests perfect hosts, welcoming and hospitable from London to New York in 4-5 days. Its first indulging all our whims from the soup crossing was in 1936 and it carried troops plantation restaurant to touring the San Diego during the war (up to 16,000 at a time)—Forbes beaches, climbing the dry coastal mountains remembers it in Sydney Harbour. It took one and viewing the San Diego harbour and its gallon of diesel fuel to go 13 feet. Life for its 400 extensive naval infrastructure. San Diego is the first class guests was the epitome of luxury … a US naval and marines’ home base—the fleet left step above even the Titanic. from here with 10,000 men and women for Back on the Freeway to San Diego and the Iraq—now they are returning in dribs and US Coaches “World Clinic” at the Town and drabs. We left for Sydney. County Resort. A wonderful place with beautiful rose gardens and creepers, three pools, several cafes and restaurants, a huge, huge ballroom and heaps of major and minor halls for lectures. Although there were a record 1,972 coaches, it never seemed crowded. We were in a room up high, looking over the whole complex down at the sparkling pools with their various in-water presentations. Absolutely perfect weather—hot, sunny, real “Just one more frozen orange juice” weather. The Conference was great, lots of well-known coaches speaking and lots of very specialised higher-level talks as well. We met up with many long-time friends. There was a “beach party”, Hawaiian Trip 1,900 hungry swimming coaches at a barbeque

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On arriving back in Sydney, we discovered stay, already there for more than a day, the that we had been invited to attend the US brown and the sunburnt, the just-arrived, Learn-to-Swim Teachers’ Conference in Hawaii white. in October, to be inducted into their Hall Of Fame. We were delighted. So on to the plane again for the “short” 10- hour trip to Honolulu. Australians always arrive and leave there in the middle of the night, but that was OK. Into our beautiful 19th floor room at the Sheraton overlooking Waikiki beach.

At the end, the 1924 Natatorium Pool 100m long Hawaii is my favourite holiday place in the whole world so of course I saw it in a very good light. Forbes and I did not have to attend all the lectures—we had some of our Learn-to-Swim staff there, so we were able to enjoy swimming in the sea and lying in the sun (a bit). Forbes Waikiki Beach from our Hotel room gave one presentation—a version of his In the night, just lights … but in the “Evolution of the Crawl Stroke” lecture. This morning, glorious … as the sun came up over went down very well and then at the Awards the jagged edge of Diamond Head (an old Banquet we were both inducted into the Hall of volcano). The surfers are out from just before Fame to a standing ovation and many cameras. sunrise, closely followed by the “Tanners”. Forbes has always liked the music of Little Getting brown is an art form in Hawaii, they’ve Richard since we saw him in Reno in 1964. Well never heard of skin cancer and they certainly it happened that he was giving a concert in don’t want to. Honolulu at the indoor stadium. He and his In the 50 years we’ve been going to Honolulu entourage were actually staying in our hotel (to (on and off) it’s changed very little, particularly the horror of the people on that floor) so off we the Waikiki area. In the last 10 years they’ve went to the rock concert! upgraded the beach front a little mainly to stop Probably my first and last Rock Concert. sand being washed away – even so, at high tide, Forbes loved it he apparently found it musical— the waves come up into the Moanas’ Verandah I found it noisy! Restaurant and other hotels use sandbags to We also saw the “Society of Seven” again, we stay dry. had seen them many years ago. We both found There are four types of people in Waikiki… them great, amusing, very clever 1. The thin people—the obsessive runners impersonations of everyone from Elvis to the always training for a marathon or an Iron Lion King. They played lots of old favourites and Man – you get bowled over by their surf songs. slipstream. We went to the Arizona Memorial, built like a 2. The fat people who move slowly from one chapel right over the sunken battleship in Pearl kind of food to another with a preference Harbour, honouring the 2,000 sailors killed in for chips and ice cream. the Japanese raid on 7th December 1941. The 3. The Japanese tourists, including brides battleship Missouri, the world’s largest ex- who appear in full white bridal gear (the battleship is now moored alongside the guys wear white also), before 8.00am and memorial and we toured that as well. It was on follow one another all day long at all the this ship that the Japanese surrender was major hotels. signed in Tokyo Bay on 3rd September 1945. 4. The Surfies, who are out on the water at While we were at the Pearl Harbour Memorial sun-up, wait all day for the perfect wave, the Nimitz, today’s largest aircraft carrier with return at dusk to talk about it all night, 100 planes and two helicopters, came in to and repeat for 365 days a year. berth; on its way back from Iraq. A very Alternatively you could classify by length of impressive sight with white-clad sailors at

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attention all around the massive flight deck. the new 25m and large teaching pool indoor Those 2,000 sailors were then released into the complex at Cherrybrook – also in the northwest Waikiki nightclubs for a few days R&R before of Sydney other exciting projects are on the setting off back to San Diego! For us, back to drawing board. Competitively, Carlile and Ryde Sydney. Clubs are climbing closer towards the top of Besides those two prestigious Awards, we premiership point scores, with our 250 strong returned from Hawaii to learn that together with team of teachers and coaches. John Devitt, Forbes had been granted Life Among the theatrical performances we’ve Membership of Australian Swimming Inc., an seen this year the Sydney Theatre Company’s, honour Forbes had not even dreamed of, “Way of the World”. Congrieve’s 1700 comedy of considering the many years of criticism he had love, marriage, money, trickery and sham, heaped on the Swimming Union of Australia stands out. The staging with precisely timed in’s since the time he first served as Olympic Coach and out’s, using the revolving stage to best with the 1948 Team in London. advantage, was perfect as were the period However, it is now a quite different costumes. Plenty of scope for great Australian Swimming Inc. It has been a long characterisation (you’ll find similar people road, and many of Forbes’s adversaries are no walking around today). longer around. I am always amazed at the incredible feats of That was not all. In May, Forbes was granted our ballet performers, male and female recognition as “An Ambassador for Swimming” consummate gymnasts, along with their by Swim Australia and in July we flew to musical skill. As we get older and less agile, Melbourne to be presented with the Ausport (an their acrobatics, strength and grace seem all the Australian Sports Commission body) Eunice Gill more remarkable. Memorial Award for Services to Swimming. So Operas, we loved the sugary pinks and with five awards in six months it was indeed an purples of Baz Luhrman’s production of “A amazing year. Forbes puts it down to his Midsummer Night’s Dream”, given rich Indian longevity. settings, a shimmering magical dream This brings me to Forbes’s health, which has landscape and the incredible counter-tenor been “pretty good”, considering his 82 years. voice of Graham Pushee—it was a surrealistic Following the shock of his five unexpected vision exactly like looking down a slowly moving grafts in open-heart surgery in February 2000, kaleidoscope of brightly coloured glass pieces. although “slowed down” somewhat, tests show a gradually improving heart function. Finally the feline update—as usual, the He continues each day to walk for half an indoor cats completely run our lives, as well as hour and pedal his stationary bicycle in the the 15-year-old brown Burmese twins, Casper, morning whilst combining listening to stacks of (still surviving) and Jasper, we have the 12- old records including Jerry Lee Lewis and year-old Rastus (a fluffy, Persian type) huge and Chuck Berry rocking and rolling, and reading not-to-be-pushed-around cat. the papers. He is kept busy at his desk in front We now also have taken on Socks, a de- of the computer, concerned with our burgeoning sexed female tabby 1-year-old with four white swim school and coaching business, and with paws. She came from next door. She is very radio and TV assignments turning up from time aggressive, originally an outdoor cat she has to time. somehow become an indoor cat and chases the The least said about my arthritis in knees others mercilessly. They are absolutely terrified and shoulders the better. I still get up very early of her; much time has to be spent keeping them and exercise daily in the beautiful new “Next all apart. Generation” Gym adjacent to the Ryde We are also in the process of taking over a Swimming Centre. I would have to say that, big white cat from down the street whose owner apart from these annoying creaks, I am in very is moving out of the area, Buddy, his indoor good health. I still coach but less than versus outdoor status is not yet determined in previously. my mind, although by his desire to get in, it is We are marching forward with Carlile Swim in his! Schools (in six places now), thanks largely to Cats are like children, more = more work, the foresight and continued hard work of John more expense, more time but also more Coutts and Richard Cahalan. The state-of-the- pleasure, more delight and more love. art teaching complex at the Norwest Business park teaches over 2,500 lessons per week and it has been open for just on a year. In January we expect to start construction of

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FASTEST Two issues dealt with in detail are the “SWIMMING ” scientific basis of propulsion and applications of In Review the anaerobic threshold concept to training.

Humility and graciousness are personal attributes not always associated with the highly competitive world of swimming coaching, collegiate sports, sports science and academia.

In a refreshing and honest manner, Maglischo acknowledges the shortcomings of the earlier editions (‘Swimming Faster” 1982; “Swimming Even Faster” 1993) of this book.

There is extensive treatment of the mechanisms of swimming propulsion and the Ernie Maglischo reasons why Maglischo has shifted camps from Bernoulli’s principle of life and drag to a more By David Pyne, Ph.D. contemporary model of Newtonian propulsion AIS Department of Physiology involving Newton’s third law of motion—the Consultant to Australian Swimming, Inc. action-reaction principle. This article appeared in Swimming Technique July-September 2003 This debate has occupied the minds of many swimming experts and a significant amount of Leading swimming coach and scientist, Ernie space in coaching and scientific publications. Maglischo, has more than met the challenge of revising and updating his classic and highly Maglischo also revises his view of the regarded book, “Swimming Even Faster”. anaerobic threshold and now promotes a more liberal prescription of training speeds below, at The new edition, entitled, “Swimming and above this training pace. Fastest”, gives an up-to-date and very comprehensive treatment of competitive The book is divided into three parts… swimming, particularly in the fundamental areas of hydrodynamics and propulsion, and x Technique the physiological bases of training. x Training x Racing Essentially, the two areas of technique and training form the basis of competitive swimming Part I deals with the hydrodynamic and and the challenge for coaches to prepare biomechanical aspects of each of the different effective training programs on a daily basis. swimming strokes and techniques (starts and turns). The third edition of this book is almost 800 pages in length and successfully combines a Part II examines the physiological bases of detailed review of peer-reviewed scientific training for sprint, middle-distance and research with the hard-earned experience of distance swimmers. coaching over four decades. Part III draws these elements together in The book contains an exhaustive list of examining key aspects of racing strategies and coaching and scientific references in the areas tactics. of hydrodynamics, exercise physiology and training prescription. Much of the advice in this section comes from insightful observations of Olympic Maglischo’s even-handed treatment of highly champions and world-class swimmers. There is debated topics, achieved by careful liberal use of line figures, tables, photos and consideration of both sides of the argument, is illustrations of world-class swimmers, and highly commendable. breakouts where key concepts are summarised in bullet-point format.

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To assist the reader, each chapter starts with a short list of new features and finishes with a Although the level and complexity of summary of guidelines or practical applications. scientific detail may prove challenging for some readers, Maglischo’s style is crisp and often The technical section featuring the written in the more reader-friendly first person. pioneering work of Counsilman, Hollander, This more personal style improves the Colwin, Schleihauf, Toussaint, Mason, Cappaert accessibility of the book to the non-expert and others, is dealt with critically and reader. perceptively. The author states up front that this is not a Part II on the physiology and prescription of book that should necessarily be read from training features the work of Costill, Holloszy, cover-to-cover. Mader, Treffene, Sharp, Olbrecht and others. “Swimming Fastest” is a comprehensive The work of leading coaches such as resource manual that a coach or reader can Counsilman, Bidrman, Carew, Quick, access for detailed information and discussion Urbanchek, Touretski and others is examined in on a particular topic. Part III. There is a plethora of swimming books that These names would be familiar to most use a sets-and-reps recipe-style format. swimming enthusiasts, even if some of the detail and principal achievements of their work Although there are sufficient examples to may have dimmed over time. illustrate the underlying concepts, this is not a book that lists endless variations of drills and The book is truly international and reflects training sets. “Swimming Fastest” challenges contemporary views from leading coaches and readers to evaluate their own models of scientists in swimming nations across North technique and training—a process that ultimate America, Europe, Japan and Australia. should prove more valuable than simply copying the work of others. Nothing attracts a swimming coach or enthusiast more than the promise of detailed A thorough understanding of the principles information of the training of world champion of competitive swimming is essential for the swimmers. coach and swimmer, and this book goes a long way to achieving that goal. There is insightful discussion of the techniques of such fine swimmers as… This work is highly recommended for coaches, scientists, senior and Masters x Alexander Popov Swimmers, and all those interested in the x technical and scientific bases of competitive x Francisco Sanchez swimming. x Kieren Perkins (all Freestyle) x (Breaststroke) The work is also suitable for undergraduate x Mary T. Meagher (Butterfly). and graduate students in biomechanics, exercise physiology or kinesiology, who are The presentation of actual training programs looking for a comprehensive but applied and race strategies of swimmers such as… treatment of their field of study. x Alexander Popov (Russia) There have been many swimming books x Penny Heyns (South Africa) written in recent years, but none have so x Susan O’Neill (Australia) elegantly illustrated the connections between x Ian Thorpe (Australia) theory and practice. x (USA) x (USA) Dr. Maglischo should be congratulated for x (USA) preparing an outstanding resource for the x (USA) competitive swimming community. x (Ukraine)

…is of interest to every coach and swimmer.

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A selection of items from the 2004 CALENDAR

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SWIM Australia: the world’s leading Swim School development and promotion organisation.

Page 81 SWIMMING IN AUSTRALIA – January-February 2004

Swimming MATTERS

Supplied FREE to Swim Schools Registered with Swim Australia. FOUR issues per year!

Each Swim School is sent however many 100’s – or 1000’s! – they need.

A fantastic tool to keep customers coming more regularly and frequently.

To find out how to Register your Swim School with Swim Australia, just obtain an Info Kit by…

Phone: 07 3376 0933 Fax: 07 3376 0944 Email: [email protected] www.swimaustralia.org.au

Page 82 SWIMMING IN AUSTRALIA – January-February 2004

WSCA NEWSLETTER market positioning, member services, political WORLD SWIMMING COACHES ASSOCIATION influence or sports science, we are viewed as a sport that clearly has its act together. We have proven ourselves to be competent in virtually every aspect of our business, and this includes the quality and skill level of our most important resource ... our people; be they athletes, coaches, officials, staff or volunteers. Our athletes are high performers, our coaches are the among the world’s best teachers and motivators, our officials are the world’s best educated and trained, our staff focuses on 1st Floor, 461 Olive Street, Albury NSW 2640 execution and results, and our volunteers are Phone: (02) 6041 6077 – Fax: (02) 6041 4282 always there to help. We have high expectations Email: [email protected] for ourselves, and we hold each other accountable. Other organisations measure their 2003 STATE-OF-THE-SPORT REPORT own progress against the high standards set by By Chuck Wielgus, Executive Director USA Swimming, and we accept this as Presented to USA Swimming House of Delegates inspiration to keep striving for even higher San Diego, California – 13th September 2003 levels of excellence. 2. We are financially healthy I. INTRODUCTION We have dependable revenue streams, strong We are not without our challenges and our financial controls and an impressive portfolio of problems, but the overall state of our sport is assets. The dues increase approved at last exceptionally strong. 2003 has been—and year’s convention will go into effect with the continues to be—a year in which we have coming membership year, creating the overcome significant obstacles and reached opportunity to fund many new programs and exciting new heights. And 2004 has the services. We are also preparing to establish a potential to be a simply magnificent year, one in new USA Swimming Foundation that will have which our sport will take centre stage. It is with the sole purpose of raising incremental funds to great pride in our past and with great provide support to existing and new programs. anticipation for the future that I am now We see this as an untapped area for new fund pleased to report to you on the 2003 State of development, and I will speak more about this the Sport. later in my report. Just as we have had in past We exist in an ever-evolving and dynamic years, two audits of USA Swimming were marketplace. Fortunately, USA Swimming is conducted this year, one by the U.S. Olympic grounded with a core set of cultural values, Committee and the second by an outside philosophical beliefs and programming priorities independent firm. In both instances the reports that serve as the touchstones to guide us were glowing, confirming the thoroughness of confidently through whatever troubled waters our financial management controls and we face as we continue toward our destination. recordkeeping. Included among our assets is Our destination may not always appear as a the United States Sports Insurance precise point on a map of the future, but it is a Corporation, our captive subsidiary. At a time target that envelops the ongoing health and when other sports are struggling with out-of- well-being of our sport. Our footing is cemented control premium costs, USA Swimming is to a baseline that allows us to address issues, actually receiving rebates as a result of a strong overcome obstacles and seize opportunities in a safety record, which in very large part is the manner that our fellow Olympic sports envy. result of the foresight and professional risk Consider these six elements, which currently management of our insurance company and its exist as the foundation and fabric of USA board leadership. Swimming: 3. We have champion athletes on top of the 1. We have a reputation for excellence world and in the pipeline There are few things harder to come by—and The split-second difference between winning more important to protect—than a good a race and finishing second or third encourages reputation. Within the Olympic family, USA a competitive environment that demands a Swimming is seen as the model national constant drive for performance improvement. governing body. Whether the measurement is The perpetual internal competition that our athlete performance, coaching expertise, athletes face forges a culture steeped in business acumen, information technology, personal accountability, hard work and results.

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At the National Team level we are blessed with a 6. The prospects for 2004 are outstanding special blend of experienced veterans who are The line-up of new club programs, showcase still at the top of their game, coupled with the events, promotional happenings and athlete emergence of bright young faces. The talent pool performance expectations for 2004 is absolutely is deep, and the competition at next July’s U.S. incredible. Through the good work of several Olympic Team Trials is going to be task forces, USA Swimming will launch 11 new extraordinary. Especially noteworthy is the programs targeted at enhancing services for our quality of our athlete population as gauged by member clubs. We will also introduce several the substance of their personal characteristics. new initiatives to begin attacking facility issues Stated simply, the overwhelming majority of our that will lead to increased pool access for our athletes are good people and a tremendous clubs. Additionally, we foresee many unique credit to their parents, their coaches and our and high impact marketing and promotional sport. opportunities for our athletes, our events and 4. The infrastructure of our sport runs deep our sport. All these new efforts are being made and wide possible by the dues increase. We must, Within the realm of Olympic sports, our however, accept the notion that results will not sheer numbers are impressive: nearly 300,000 come overnight, but years from now, I hope we members, which include 10,000 coaches; more are able to look back at 2004 as the watershed than 7,000 sanctioned swim meets per year; a year in which USA Swimming took a leap long list of member programs and services; an forward in providing new programs and services incredibly committed army of officials and to its clubs and found a higher position in the volunteers; in sum, a national network and national pecking order of sports. Within the support system that ensures swimming remains Olympic family, our sport is taking centre stage healthy and continues to grow. There’s a well- in the media spotlight. And in 2004, from the worn saying that “the cream will rise to the top,” time of our Olympic Trials in July through the and for the most part, this holds true within our Olympic Games in August, and on through the sport’s infrastructure. Be it athletes, coaches, Short Course World Championships in officials, meet organisers ... the best usually do Indianapolis in October, Swimming has every rise to the top, and this constant striving for opportunity to become the hot, hip sport of the improvement helps to pull the entire system year. Our athletes will have the platform to along. become sports superstars, and we will work to 5. We are well positioned and well leverage the attention that will be heaped upon represented politically swimming in a variety of ways. Our sport generates ambitious achievers, II. 2003 HIGHLIGHTS and this has resulted in the placement of In some ways, 2003 has been a re- swimming people throughout the sports world: positioning year for USA Swimming. We have a on the USOC staff; on specially appointed task new president, new people involved in forces, committees and commissions; within committees, new task forces assigned to work m both our hemispheric and international important projects, and we have had to work federations; and within many other related exceptionally hard to manage our way through organisations with which we interact. Having a difficult financial environment. The Mutual of people in positions of influence is critical to the Omaha Duel in the Pool was a noteworthy ongoing growth and success of swimming. We highlight during the spring season. And as we will continue to cultivate new opportunities and moved from spring to summer, the work of seek out new relationships, all with the intent of various task forces began to shed real light on promoting our sport and getting other people, future possibilities. Our efforts to manage groups, companies and organisations financial challenges also began showing results associated with and excited about USA this summer, and we now look to fulfil our Swimming. We should recognise, however, that promise of having a balanced budget for the what is most important is not the number of quadrennial. The performances of our athletes people that we have in positions of influence, have certainly been the highlight of the but rather it is the quality of the people that summer, and we now ready ourselves for a represent us. Poor representation by a single great final year to the quad. Here then in David individual can destroy years of good work. Letterman-style reverse order are what I see as Swimming has a great reputation in many our top 10 highlights of the year. important circles, and we must be vigilant to 10. We’re managing our way through a ensure that we continue to put forward our very difficult financial period, without hurting our best people. programs and services Shortly after the 2000 Sydney Olympic

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Games, we established our four-year business regular viewers of Nickelodeon, but there are plan for this quadrennial. A number of factors millions of kids ages 6-12 who watch what has have negatively impacted the financial aspects become cable TV’s most popular network. of this four-year plan, perhaps none more than Splash TV has found a solid spot on the the fact that our actual funding support from Nickelodeon broadcast calendar. The program is the US. Olympic Committee has been more than entirely water-sports-related in theme, and each $4 million less than we anticipated. Throughout episode highlights one of our top athletes in an the year, we have sought ways to reduce informal and fun way. This type of lifestyle expenses and realise cost savings, while at the programming is an important part of our overall same time look for ways to improve other marketing strategy, and we see our partnership revenue streams. We have also spent a with the Nickelodeon Network continuing to considerable amount of time re-evaluating our grow in the years ahead. 2004 operating budget and working with our Also, this summer we successfully piloted a Executive Committee to ensure we accomplish mobile marketing tau to increase our grass our goal of completing the quad with a balanced roots presence. Hopefully, you followed the budget. I am pleased to report to you that our progress of the tour on our web site. Staffed by goal is now well within our reach, and we have four interns, this pilot effort was a true also been able to accomplish this while grassroots initiative, designed to reach 100 simultaneously being able to maintain our level pools, water parks, beaches and swim meets. of service to our members and clubs. This is There were on-site games, give-a-ways and an exceptionally noteworthy given that 2004 is the online contest that drew more than 200,000 Olympic year and the importance of supporting entries. The many things we learned from this our National Team program is paramount. summer’s experiences with the mobile 9. We’re establishing the USA Swimming marketing tour will help us improve and expand Foundation and have hired to the initiative for next year, and the response lead our new fund development initiative from our sponsors indicates that we will We have long held the belief that fund raising certainly continue the program next summer. represented an untapped resource for USA 7. ESPN and ESPN2 provided 26 hours of Swimming. We believe that there are broadcast coverage over 15 days of the FINA individuals, foundations and even corporations World Championships that, if properly asked, would contribute to USA We’ve always struggled with how to present Swimming. We are now in the process of setting multi-day swimming events on television. up the USA Swimming Foundation, which will Invariably, we end up with a one or two-hour be a subsidiary entity set up solely for the highlight show that features plenty of racing but purpose of raising funds to support ongoing and seldom captures the ebbs and flows of a true new programs. We are especially pleased to championship meet. This is why the recent 26 announce that one of our sports most hours of broadcast time over 15 days on ESPN recognisable faces and public spokespersons— and ESPN2 for the World Championships is so Rowdy Gaines—has joined our staff to help lead noteworthy. The coverage really gave a broader this new initiative. Rowdy will continue to audience of viewers the opportunity to watch perform his duties as the “Voice of Swimming” swimming. Plans are already underway to for NBC and ESPN broadcasts, but his new duplicate this kind of multi-day coverage for the professional mission in life is to help raise funds 2004 Short Course World Championships, and for USA Swimming. We are excited to have you can expect to see at least 16 hours of ESPN Rowdy on our staff, and the work ethic that coverage from Indianapolis next October 1-5. helped him achieve fame as a Triple Gold 6. After two years of steady work, our new Medallist at the 1984 Los Angeles Olympic database management system has been Games will no doubt be the underpinning for activated success in this new area. Our new Swimming Web-Based Interactive 8. New spring and summer promotional Membership System (SWIMS) was introduced efforts generated real buzz this summer. Nearly two years in development, This past spring, we facilitated a national this project involved taking more than 35 water safety promotion called April Pools Day. separate databases and bringing the Backed by V8 Splash, this promotion resulted information together into a single database in exposure to an estimated 33 million people. program. USA Swimming made a significant As we moved into the summer months, the financial commitment to the development of the third season of our original programming series, new membership database system, and we are Splash TV, hit the airwaves. There may not be now seeing the benefits of this investment. It is many of you in the audience today who are also noteworthy that this project required an

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incredible time commitment from both staff and Force recommendations were presented to the volunteers. This summer’s National USA Swimming Board of Directors and were Championship meet was huge, with more than approved in their entirety. The 1,500 athletes qualifying. 85% of our teams recommendations were then folded into the registered via the online entry system, and this budgeting process and are now a part of the service has made life noticeably easier for our proposed operating budget for 2004. Getting to coaches and clubs. For our organisation to this point required an enormous amount of remain effective and relevant, we must continue work by a wide range of people. This was truly to keep pace with technological advances, and an open, transparent and democratic process the proof of benefits can now be seen in our new and we strictly conformed to the philosophy and membership database program and the online planning outline that was part of the actual entry system. dues increase proposal approved last year. The 5. We launched the Club Development House of Delegates will now be asked to endorse Division the work of these task forces and ratify the One of the primary recommendations coming approval given by our Board of Directors, by out of the recently completed Governance Study approving the 2004 operating budget. Then the of USA Swimming was the need to focus more real work begins as we implement these new attention on our relationship with our clubs. programs and services. The effort put into this Recognising that member clubs are the baseline may not be glamorous, but it has proven that if business units that deliver our programs and we put faith in each other and ourselves, we services and develop young athletes, we can successfully undertake an inclusive restructured the national headquarters and planning process that incorporates a wide range created the Club Development Division. This of representation and participation. This new Division is on a peer level with our National exercise is clearly one of our highlights of the Team, Business Development and other key year because it has shown how our organisation operating units. We then hired Pat Hogan, a can effectively embrace change and step forward highly successful club coach with more than 25 into the future with confidence. years of experience in the field to be the 3. We created a signature event for our sport Director for this new Division. In sum, we have with the introduction of the Mutual of put our money and our emphasis behind the Omaha Duel in the Pool commitment to help and support our clubs in I’ve long said we needed to create a becoming stronger and better service providers “signature event,” an event that we would own, to our members. and an event that would showcase our sport 4. Task forces have developed strategies and and our top athletes to the American public in programs that will direct how we utilise the years between Olympic Games. I believe we funds from the dues increase, and in did just that with the introduction of the Mutual particular how we focus more attention on of Omaha Duel in the Pool, which was staged in service to our clubs Indianapolis this past April. The event took Following the passage of the dues increase place before a sold–out Natatorium and more proposal at last year’s convention, our president than two million households watched the three appointed task forces and individuals to work hours of network coverage on NBC. Our on developing the strategies, programs and sponsors were very pleased and we would now budget allocations for each of the three like to add this event to our stable of ongoing identified areas: Programs & Services, Facilities, activities. I am proposing that we now stage the and Marketing & Promotions. The task forces Mutual of Omaha Duel in the Pool every year represented a broad cross section of athletes, except the Olympic year, and I hope that our coaches, club and LSC representatives, and sport’s technical leaders will work with us to these individuals came from small, medium and accomplish this goal. large clubs and LSCs. Separate task forces 2. USA Swimming athletes won 28 medals worked on the Program & Services and Facilities and set 8 world records at the FINA World segments, while a staff-led group focused on the Swimming Championships in Barcelona Marketing & Promotion segment. The staff The performance of our athletes at the World group was augmented with input from both Championships in Barcelona this past summer internal and outside experts who were was outstanding. Of the 28 medals won by consulted throughout the process of developing American swimmers, 24 of these were in the recommendations for this portion of the Olympic events. The icing on the cake was our overall plan. The task forces put forth incredible athletes also setting eight world records; efforts, conducted vigorous debates and finally Michael Phelps set five of these records. The brought their recommendations forward. Task others were set by tying the

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record in the 200-Breaststroke, Ian Crocker in 1. We must become as independent and as the 100-Butterfly and the Men’s 400-Medley self-sufficient as possible Relay team of , , Despite the fact that we are among the most Ian Crocker and Jason Lezak. Here’s a quick financially healthy of all Olympic sports, we still look at how the top six countries finished in the rely heavily upon the U.S. Olympic Committee medal count… for funding support, especially for our National Gold Silver Bronze Total Team program. I do not need to recount for you USA 11 12 5 28 the travails of the USOC—and we surely want to Australia 6 10 6 22 see the USOC thrive—but we would be wise to Germany 5 1 2 8 prepare ourselves for a day when we no longer Great Britain 2 3 3 8 need USOC funding. The dues increase is a Russia 3 2 2 7 substantial leap forward in our efforts to China 3 0 4 7 provide additional programs and services, but 1. Michael Phelps set 5 world records at the none of these funds are being earmarked for the FINA World Swimming Championships National Team program. We will continue to What can we say... except WOW! Michael look to the USOC to support this aspect of our Phelps has gone from being one of only six operations, but we must search for other athletes on the 2000 Olympic Team who did not revenue. Among our best chances for finding win a medal to the single most exciting athlete new revenue is membership growth, and in preparing for the Athens Olympic Games. His particular in finding a way to associate USA five world records at the recent World Swimming with Learn-to-Swim programs. Swimming Championships in Barcelona, along Learn-to-Swim programs are the mouth of the with his eight world record performances athlete pipeline. I challenge us to develop through the year, have rightfully made him the strategic alliances with organisations such as most recognisable name for our sport. Swim America, American Red Cross, YMCA and Swimming is going to dominate the media private swim schools as a means for drawing attention in the first eight days of the Athens more kids into competitive swimming. I am not Olympic Games, and Michael Phelps may be the proposing that we compete with existing Learn- single most watched athlete. He has the to-Swim providers, rather that we seek a opportunity to become the face of swimming, leadership role in forming marketing and the potential to attract and motivate tens of partnerships with these organisations and then thousands of boys to become champion lead the promotional efforts designed to draw swimmers. Michael Phelps’ performances this more children into the programs. However, this year have unquestionably been the No.1 only makes sense if our clubs are ready, willing highlight not only for USA Swimming, but for all and able to take on more members. I recognise Olympic sports. that some clubs already believe they are III. ROAD SIGNS FOR THE FUTURE operating at full capacity, but most are not. And As USA Swimming’s Executive Director, I I would even challenge those that are at full have two overriding responsibilities. First, I capacity to begin exploring ways to further constantly survey the horizon to see what expand their reach by expanding their access to obstacles and opportunities lay ahead, and then more pool time. determine the best strategies and tactics to Conversely, I believe USA Swimming must cross the hurdles and seize the brass rings of also protect itself from circumstances that could new opportunity. Second, I consistently implore force us to change our focus and dilute our our staff and others to focus on execution, for it resources. In particular, I am referring to the is through competency and execution that we stance we have taken in regard to providing ensure performance results and approach programs and services to our disabled athletes. excellence. To this point, my report has focused USA Swimming is not the national governing on the foundation elements and the highlights body (NGB) for elite-level disabled swimmers; of USA Swimming’s achievements. I now want this role is held by U.S. Paralympics. We will to share with you what I see when looking down continue to conduct the USA Swimming the road toward our future. While many of the Disability Championships, and we have offered following observations may first appear to be to make this meet available to the U.S. obstacles, most are in fact opportunities for us Paralympics organisation as a selection meet for to expand our influence and ensure the ongoing World Championship events and for the health of our sport. Here then, are five Paralympic Games, but this should not be important road signs for the future… interpreted to mean that USA Swimming bears the responsibility for selecting, training, funding and sending these teams to international

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competition. As we are seeing in the current intend to keep pushing for us to find ways to lawsuit filed by several Paralympians, the USOC broaden our customer base because I believe is currently under a serious threat to provide that as we reach and influence a larger universe funding support for Paralympic athletes at a of people associated with swimming, we will level equal to what is provided to Olympic discover new opportunities and enhance our athletes. USA Swimming’s current position on resources. Simultaneously, I am also committed this subject is exactly where it should be, and to seeing that we continue to target the vast we will continue to provide the programming majority of our resources toward programs, that is now part of our ongoing support to this services and initiatives that are most directly membership group. tied back to our core objectives. I trust each of 2. To achieve maximum influence, we must you recognise the importance of this balancing broaden our market position and seek act, just as I trust that each of you understand identification with a larger customer base that we will never fully satisfy each and every For more than a year now, I have been constituency and special interest group within discussing our need to distinguish between our sport. So far, I think we’re doing a pretty “members” and “customers.” Last year we good job of keeping everything in balance, and conducted a pilot program to reach summer I’m confident that we can continue to do so in league swim teams, and frankly, we had limited the future. success. This is a huge audience of potential 4. We must promote greater professionalism customers for USA Swimming, but we’ve found of our clubs this to be a moving target and one that is The newly-created Club Development difficult to connect with on any sort of Division at USA Swimming is a statement of our permanency. I’ve already identified the Learn- commitment to address this issue, but the to-Swim masses as another audience, and we ultimate success in each and every case will be are now searching for ways to connect with this decided at the local level. No matter how good constituency. Masters swimmers and fitness the programs and services are that come from swimmers offer another target audience of the national headquarters, little will happen customers. Amid the challenges, we are having unless there is a real motivation and sincere some real successes. Splash TV is finding an commitment on the part of club leaders and audience. The summer-long mobile marketing coaches to raise their level of professionalism. It tour has touched a positive cord with sponsors, starts with the club’s business environment. Is and we foresee an expansion of this initiative. there a long-range business plan? Are there Our media partnerships are getting results, and good budgeting processes, reliable revenue new partnerships are currently being planned sources and good financial controls? Is there and negotiated. Look for us in the year ahead to money in the bank? Is there sufficient pool launch a promotional relationship with a new time? Is the coaching staff fairly compensated, youth lifestyle program on the Fox Network and given professional development opportunities with Sports Illustrated for Kids, a magazine that and are they properly evaluated? Are there good targets youths ages 8 to 17, 70% of whom are teaching and safety measures in place? Is the boys. All these things are going to help give overall club environment healthy, positive and swimming a “lift” in the marketplace. We are forward-looking? Regardless of whether the club going to continue to explore strategies for is parent-governed or coach-owned, these are reaching these and other groups, but I also just some of the questions that every club extend to everyone listening to this report an should routinely be asking itself. Pat Hogan and invitation to submit ideas and suggestions for his staff are ready to help any club assess their how we can do this. We are still in the early strengths and weaknesses and develop a stages, and we encourage feedback and customized plan for improvement, and I would suggestions. encourage club leaders and coaches to contact 3. To achieve sustained excellence, we must our staff to ask for help. maintain a narrow focus and allocate the Likewise, coaches must also accept the majority of our resources back against our responsibility for ensuring their own ongoing three core objectives professional development. Club coaches serve in I continue to believe that our three core an environment that is frequently more isolated objectives—BUILD, PROMOTE & ACHIEVE—are than their colleagues who coach in school on target. During the coming year we will begin programs. Club coaches do not always have the constructing our business game plan for the advantages of the day-in-and-day-out peer 2005-2008 quadrennial, and it is my intention relationships that school coaches have and to see that these core objectives remain as the which can foster the development of a more cornerstones of our strategic planning. I do sophisticated set of financial, interpersonal,

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public relations and political skills. Of course, opportunities ahead of us. I believe that in there are many club coaches who recognise the hindsight, 2003 and 2004 will be seen as importance of these collateral skills and work historic years for USA Swimming, years in diligently to grow and develop themselves as which we began the process of backing up our professionals. Coaches who ignore the stated commitment to provide better programs development of collateral skills hold themselves and services to our clubs, and years in which back, or worse, can find themselves in difficult our athletes, coaches, officials, staff and or uncomfortable situations. The very best volunteers rose to new levels of improvement, coaches are those who are able to maintain excellence and self-sufficiency. their focus on teaching, training and motivating At a time when so many of our nation’s athletes while also maintaining positive and organisations struggle with uncertainty, USA professional relationships with all the other Swimming is distinguishable in its clarity of people and groups who can impact them or focus. Our mission is forefront, our objectives distract them from doing their job. We all need are concise, and our allocation of resources is to make “professionalism” an important part of properly directed and balanced. We can all be our personal vocabulary. extremely proud of our association with USA 5. We must continue to advance ourselves Swimming, and it is exciting to know that even within the international swimming better days ahead of us. I thank you for community allowing me the opportunity to serve USA In the opinion of most of the international Swimming. I would be remiss if I did not also swimming community, USA Swimming was long acknowledge the dedicated commitment of our viewed as an isolationist organisation. We were board of directors and our staff. I am especially seen as elitist, arrogant and insensitive to indebted to the senior staff team at Colorado others. Over the past six years, we have made a Springs; these are talented individuals and I sustained effort to engage ourselves have the greatest respect for their service to our internationally. We have joined the World Cup sport. I know I speak for each member of our circuit, we have hosted clinics and workshops staff when I pledge to you that we will continue for foreign coaches and officials, we are now to give our very best effort to USA Swimming active participants in various activities every day. associated with FINA (our international federation) and ASUA (our hemispheric This article appeared in the ASCA Newsletter confederation), and next fall we will be hosting Volume 2003-03 the Short Course World Swimming A FEW THOUGHTS ON WHY Championships in Indianapolis. While simply COACHES GET FIRED being American ensures a chilly reception in By Guy Edson (ASCA U.S.) many parts of the world, it is important that we continue to make efforts to improve our There are a lot of reasons why coaches get international political standing. It is important fired or resign but it is rarely due to the coach that we have a say and that we are able to help not having the technical expertise to be a good influence international rules, event calendars coach. In general, our coaches are quite good and other items that impact the way in which coaches. The reason why many coaches get our sport is organised and governed. Today we fired is that they have alienated one too many have more USA Swimming representatives in parents too many times. Oftentimes, it is positions of international influence than at any inadequate interpersonal skills that cause the time in our history. The work of our own problems that lead to firings. International Relations Committee has become There is always the official reason why a among the most invigorating and far-reaching of coach gets fired and then there is always the any of our committees. This work must unofficial reason. Here is an example. continue. The OFFICIAL reason why the coach was IV. CLOSE fired was because he neglected to safely In my report to you this year, I have transport his swimmers from home to a swim attempted to acknowledge our baseline meet. What it boiled down to is he had a van organisational strengths, provide highlights of and he took the back seats out of the van and our 2003 activities, and identify road signs that put a mattress in the back so the kids could lie hopefully become our guideposts for the future. down in the back of the van. He had done this We are fortunate to have a strong base. It is 10 times before. No problem. But they fired him exciting to know that every year we have new because he didn’t make the kids wear seat achievements to highlight. And it is simply good belts. That was the official reason why he was planning to identify the challenges and

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fired – even though he had done it many times because your brain chemistry didn’t allow you before. to. Again, multiply that by two people … two The REAL reason why he was fired is emotionally-charged people … i.e. a coach because he had made too many people angry defending his turf and a parent fighting for an with him too many times and they were looking exception to the rule for his child, means two for a reason to get rid of him. people way off the emotional scale. Someone One of the biggest reasons coaches get fired needs to bring the conversation back to earth. is because we do not respond well to challenges Why not you? I refer you to an excellent to our authority. It has little to do with our resource for help in this area … “21 Ways to coaching ability and everything to do with our Defuse Anger and Calm People down by learning to work with parents. Who is at fault? CareerTrack at www.careertrack.com. This is Many of us might say it’s the parent’s fault – the best $20 you can spend on yourself. “there are too many parents out there who want Third … learning to use listening skills. How to control the swimming program”. It’s true, do we learn to RESPOND TO, rather than there are SOME difficult parents out there … REACT TO people who approach us with a but it’s a small percentage. complaint or an accusation? If you ever have a We can say it’s the parent’s fault … but, chance to go to a listening skills workshop … do guess what? Think about that for a second. If it. If you don’t have a chance to do that, borrow we say it’s the parent’s fault then we set or buy Stephen Covey’s “Seven Habits of Highly ourselves up as the VICTIMS. I don’t think we Effective People” and read the chapter on “seek should be victims of parents. I think we should first to understand and then to be understood”. be VICTORS over our circumstances. In that chapter Covey talks about four levels of The nature of the game is this … you will be listening. Because we can think faster than the challenged. In every sport – professional, person who has approached us can talk, we are amateur and playground – the coach will be often anywhere but with the person. We may be challenged. You cannot change that. It does not thinking about something completely different matter if you are a coach-owned program or if or we might be forming our reactive response you work for a Board. It does not matter if you even before they are done talking. At the lower allow parents onto the deck during workouts or levels of listening we use body language that close the doors. You will be challenged. Some often says “I don’t care” … or worse … we use say, “If we could just eliminate the challenge – body language and tones that say, “It doesn’t that would take care of all our problems”. Well, matter what you think because I am going to do you can’t! The trick then is to learn how to deal this may way”. with the challenge. Before I explain one more thing, think about First … I think being better organised with this … using good listening skills does not mean your coaching philosophies is helpful. Why? you must agree with the person, it simply What does this have to do with dealing with means you are letting the person know that you parent problems? The answer is this … if you are allowing them to express their opinion and have taken the time to think and write down you are trying to understand their point of view. your ideas on a wide range of subjects and then If you are not willing to do that, my guess is a parent asks you a question, you can answer that you are in for a very trying coaching career that question with a RESPONSE rather than a – if you stay in coaching. At the higher levels of REACTION. This does not solve every problem listening we make eye contact – we rephrase and answer every question … but it will help. their statements for clarity to show we are Second … we are often in stressful situations listening – and we may even become empathetic and learning to respond in a stressful situation with the person. Once you have understood – rather than react – is difficult to learn but a their point of view, you can make the choice to necessary skill. Probably the key to learning try to solve it then or you can say you have how to respond is self-awareness – being aware received some very important things to think of your stress level, your tone, and your body about, and ask for some time to think about it language. Every challenge has both CONTENT further and make an appointment to meet the and EMOTION. Multiply that by two people … next day. We need to try to calm the emotion two emotional people. It is a fact that an before dealing with facts. emotionally-charged person being challenged Another excellent resource is the book or loses rationality. audio tape “Men are from Mars and Women are How many times have you reviewed in your from Venus” by John Grey. Typical guys want to mind a difficult discussion from the previous deal with facts, facts, facts – in a logical order. day and said to yourself, “I wish I had thought Typical ladies are more feelings-oriented and of that then”? The reason why you didn’t is not quite so quick to jump to logical and factual

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explanations. This is not a judgement of styles – 1. You control the staff. You hire, supervise, this is an understanding of styles. Even the best evaluate, and fire. The staff works for you, prepared coaches can be caught off guard and not for the Board. react badly to a menacing parent – or worse – 2. You control workout groups and the react badly to a really good parent with a bad criteria for moving up. question at the wrong time. What do you do? 3. You control the meet schedule and event Two things … be humble and apologise … and selection. make sure your protections are in place. There 4. You control the workout schedule and are two sources of protection – genuine support everything that happens within the and a contract. workout. Genuine support is something you know you There are other authorities as well, but these have. It comes from being accountable, are the Top 4 and must be explicitly stated in responsible, respectful, humble, and by making your contract or written working agreement. frequent contact with as many families as possible. If you only coach the children of 20- This article appeared in the ASCA Newsletter 40% of the families, how do you stay in contact Volume 2003-07 with the rest of the families? Some of you may APPLICATION OF TRAINING be asking “why stay in contact?” You stay in PHYSIOLOGY contact to show them you are the Head Coach – Swimming Coach’s Self Evaluation & to show them you are managing your staff – to Study Questions show them you are managing the program – By Bill Sweetenham and to show them that you care about their Compiled by Dr. Ralph Richards, ASI Coaching & concerns. Development Coordinator You stay in contact by scheduling time each day to call a family or two and ask them how Becoming a more effective coach means that their child is doing. This will open up self-improvement must come from a number of communication that will build support – different sources; specifically, improvements in especially if the family tells you about a problem theoretical knowledge must be linked to and you follow through and solve their problem. coaching practice. Listed below are a number of Do not ever assume support from your staff, thought-starters which will ask you to from your Board, or from anyone. You must challenge your present thinking. These ensure support and the only way you do that is questions are not a test, but they will help you by communicating with people. to evaluate whether you have a well-grounded In a club there are typically three groups of knowledge base for the coaching practices you people. There is a group of people who wish you use. After answering these questions you may were gone and out of town yesterday. They don’t want to seek additional references or conduct like you, for whatever reason, and it is not independent research; I would encourage you to necessarily your fault. There is another group follow-up on any/all of these questions. that loves you and thinks you can do only good. 1. Various tests are used to identify training They will do anything for you. And the numbers speeds relative to a swimmer’s anaerobic of those people are usually about the same. threshold; are you familiar with these The mistake we make is that there is a whole methods? group in the middle we think are supporters T-30 Test also – the quiet ones we never hear from. You Treffene’s “Critical Speed” know whom the quiet people listen to? They Conconi Test listen to the loud ones. If those loud ones are Bonifazi model Board Members and they are saying, “our coach Cruise Intervals has to go … you wouldn’t believe what this guy Step Tests which identify “Individual is doing”. They will listen to the Board. The Anaerobic Threshold” silent group in the middle will listen to that (a) How is IAT determined by each test or nonsense. Don’t allow that to happen. Keep the method? lines of communication open and you need to (b) Which method do/would you use, and be the proactive one doing it. why? Finally, make sure your contract gives you (c) What possible advantages/disadvantages the authorities you need to run the program the might be associated with the application way you want to. of these test methods on sprint, middle The most important authorities are… distance, or distance swimmers? (Any differences for male or female swimmers?)

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2. Generally, how do training heart rates during create training objectives for (i.e. by endurance sets (i.e. when a constant level of manipulating rest, intervals, intensity, etc.)… intensity is desired) vary when repeat distances change? If you use ascending and/or (a) Aerobic ‘base’ descending sets to achieve endurance (b) Aerobic endurance objectives, this is an important consideration. (c) Recovery 3. In your own words explain the following (d) Other physiological responses (state quotation: “Volume of training prepares the what training objectives you’re trying to athlete to train—intensity and frequency of achieve) training prepares the athlete to compete.” 4. When swimmers reach puberty what changes occur in…? This article appeared in the ASCA Newsletter (a) The total volume of work Volume 2003-07 (b) The volume of intense work APPLICATION OF BIOMECHANICS 5. How do you (as a coach) assess a swimmer’s TO TRAINING/RACING ability to recover and adapt to a workload? Swimming Coach’s Self Evaluation & Would this assessment change based upon the Study Questions swimmer’s physical maturity? By Bill Sweetenham 6. What is the value of high volume—low intensity training? Becoming a more effective coach means that 7. During the seasonal adaptation of a swimmer self-improvement must come from a number of (i.e. to your training program)… different sources; specifically, improvements in (a) Are training ‘peaks’ followed by training theoretical knowledge must be linked to ‘lows’? and/or coaching practice. Listed below are a number of (b) Do training ‘lows’ precede training thought-starters which will ask you to ‘peaks’? challenge your present thinking. These 8. If ‘Sport Science’ is so advanced, why are questions are not a test, but they will help you swimming performances at the international to evaluate whether you have a well-grounded level (i.e. Olympic Games) stagnating in so knowledge base for the coaching practices you many events? use. After answering these questions you may 9. From your knowledge of what maxVO 2 want to seek additional references or conduct capacity is, do you feel it’s necessary to independent research; I would encourage you to prescribe training sets of maxVO intensity to 2 follow-up on any/all of these questions. improve this capacity? Is your view the same or different for the training of pre- and post- 1. To you have a technical model for each of the pubescent swimmers? strokes? If so, state two or three key points that 10. Explain the difference (i.e. in terms of you try to emphasise in the development of each training sets used) between these training stroke… outcomes: (a) endurance, (b) aerobic, (c) (a) Freestyle recovery, (d) over-distance, and (e) adaptation? (b) Backstroke 11. Give your views on the following quotation: (c) Butterfly “no swimmer/coach is being successful today at (d) Breaststroke the highest level of competition using low 2. What potential problems do you see in the volume—high intensity programming.” development (re: strokes) of a Medley swimmer? 12. What is a so-called high volume—high How do you develop the strokes to get the best intensity program? overall result? 13. Give examples of ‘speed assisted’ and ‘speed 3. How would you determine the ideal stroke resisted’ training methods; what function does rate for a swimmer? How would this stroke rate each serve? change for various competition distances? 14. If the training objective of a set is sustained Generally, what differences exist in the high heart rate; how would you manipulate: (a) stroke rates used by male and female volume of the set, (b) rest between intervals, swimmers, age-group and senior swimmers, and (c) swim velocity if the swimmer begins to elite and sub-elite swimmers? drop off the target HR? Would your 4. In your own words, explain the following manipulation of these variables change for quotation, “Teaching a new drill is like teaching senior or age-group swimmers, training phase a new swimming stroke”. of the season, and objectives of the present 5. Most coaches (and sport scientists) agree that microcycle? both “drag propulsion” and “lift propulsion” are 15. Take the basic set of 8x400m Freestyle and utilised concurrently during each of the strokes

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(only the proportions change during different This article appeared in the ASCA Newsletter parts of the stroke cycle). Can you identify how Volume 2003-07 the application of propulsive forces change PROFESSIONALISING THE COACHING OF during the stroke cycle in each stroke? SWIMMING (a) Freestyle Editorial by John Leonard (b) Backstroke (c) Butterfly Coach frequently reminds me (d) Breaststroke that swim coaches evolved from the old days of 6. Coordination of the kick is important to each “bath attendants”, who spent all day at the stroke. What is the ideal timing of the (overheated) pool, in their bathrobes, providing propulsive phase of the kick for each stroke? towels to patrons. Naturally, since these (a) Freestyle gentlemen (no ladies to our knowledge) spent all (b) Backstroke day observing the motion of humans through (c) Butterfly water, they became a source of information on (d) Breaststroke how various people succeeded or failed in doing 7. What is the function of body rotation during so. Hence, the birth of Swim Coaching. Freestyle and Backstroke? What rotates (i.e. Not very glorious. I was led by the request of shoulders, trunk, hips, legs)? Does rotation a new ASCA member lately, to research the have an effect upon resistance forces? concept of “Profession”. Here’s what I found. It 8. In your own words, explain the following comes from Latin (heck, I guess everything quotation, “Minimising resistance is a more comes from Latin) Professio, meaning public effective way of improving performance than declaration. This comes from the fact that long maximising force output”. ago and far away, when a person made a 9. How does streamlining change the amount of commitment to a profession, they were each type of resistance…? automatically branded a member of a religious (a) Frontal community, openly declaring a faith or an (b) Surface, eddy opinion. Sound familiar? 10. Rotational forces are involved in each turn; Nowadays, various things have been tacked tell how the force is applied for… on to that original concept. Now, it’s a body (a) Freestyle and Backstroke tumble turn people involved in a vocation that requires a (b) Butterfly and Breaststroke turns specialised body of knowledge and experiences. (c) Butterfly-to-Backstroke/Backstroke-to- Heck, in one way, for many of us, it’s still a Breaststroke/Breaststroke-to-Freestyle IM Brand, like Ford, or GE, or Heinz Catsup. Still turns? doesn’t sound too glorious. We’re branded as a 11. What are the key mechanical principles Coach which triggers many reactions in used during an underwater dolphin kick (i.e. in people’s minds, based on their past experiences a prone position or on the back)? with those who call themselves a coach. 12. The Wave Breaststroke technique has Another factor in the definition of a resulted in faster times. Why? Are there profession today, is its universality. Coaching differences in the way male and females apply swimming is indeed a global profession today, the technique; age-group or seniors, elite and with people practicing it on most of the sub-elite? continents. Additionally, the idea of a profession 13. Where do you think the next breakthrough is imbued with the concepts of a discipline and in stroke technique will occur? an order to the vocation. How do we measure 14. Can you compare the conventional grab up against this standard? What has the ASCA start with the track start and identify what provided that helps us meet those expectations type of swimmer is best suited to each from the public we serve? technique? First, is there a common philosophy? I would 15. Is there an ideal body shape for each say yes, there is. It is very simple. We are in stroke? How does body shape affect place to assist those who wish to swim in a performance potential in each of the strokes? more satisfactory fashion. This can range from (a) Freestyle learning to swim, to setting world records. We (b) Backstroke exist to serve our clients. Within that context, (c) Butterfly multiple philosophies of how to exist, largely to (d) Breaststroke the benefits of the public we serve. Diversity provides a learning process and improvement process for everyone we can touch with our collective efforts. Second, is there a common body of

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knowledge? Yes, we’re improving. With our five mentors and role models and are they active in required Certification Schools and 14 additional leadership roles both formal and informal? Yes, Enrichment Schools, the ASCA has created and the ASCA Board and more recently the ASCA continually improves and evaluates and Fellows Program provides a set of mechanisms expands the skills and abilities of its members. to evaluate past efforts, think about and plan Globally, there is no uniformity, but the for the future of the profession and then pass programs of Australia and the USA are on accumulated wisdom to future generations of considerably similar and efforts through the leaders. Our leadership role and individuals are World Swimming Coaches Association, under highly active, highly visible, and provide key President Niels Bouws of Germany, is leading links from our past into the bright future. inevitably to agreement worldwide on the basics The work of creating, maintaining and of a common body of knowledge. Already, with improving a profession is never done. Your international clinics, the education possibilities ASCA Board and Staff work daily to build the of the Internet, and other sources, information brand of which you are a part ... The Swimming computer who wants to coach. ASCA serves Coach. clients with its education in Africa, South (Evaluated from Crain’s Chicago Business America, Europe, Oceania, and North America. Journal, “What defines a profession?”) Third, is there a formal Education Process? Yes and no. In the USA, thanks to our partners This article appeared in the ASCA Newsletter at USA-Swimming, we have required education Volume 2003-07 for our newest coaches before they get a HOW SWEETENHAM GOT BRITAIN TO coaching license. Above Level 1, education is SWIM AGAINST THE TIDE required only for Certification by the ASCA. The By Peta Bee good news is that 7800 (and growing daily) The Guardian—Monday, 7th July 2003 coaches have committed themselves to Certification and the required education process What does the average Briton come up with it includes. This voluntary association clearly is when asked about international swimming? The superior to any forced mechanism we can Thorpedo, perhaps. Go-faster suits? Maybe. But create. The market, our employers, have a way a current member of the British swimming to require and demand continuing education team? Not a chance. All that is expected to from our profession. Again, the globalisation of change post-Athens—if not before. Next Sunday this process through WSCA can only strengthen sees the start of the World Swimming our professional status. Championships in Barcelona, an event that will Fourth, are their standards of Entry? There be a litmus test for a sport which in this are in USA-Swimming. All new coaches, within country appeared in danger of drowning itself one year of starting to coach, must complete the through lack of achievement three years ago. Level 1 Coaching School through ASCA and Lest you need reminding, Sydney is not a word USA-Swimming. Unfortunately, no such that crops up that often in British swimming standard exists for NCAA Coaching assistants circles. or High School Coaching (though individual Returning empty-handed from an Olympics states have some requirements for HS coaches). was a feat that a team from these shores had Fifth, are there Guidelines for behaviour? In not managed since 1936. But if Sydney marked 1991, the ASCA passed the first ever Code of the point at which swimming here hit rock Ethics in Olympic Sport coaching. Twelve other bottom, it also provided the impetus that was sports have followed suit. If you’re an ASCA required for the radical transformation of the member, you are educated and informed on sport. behaviour by the ASCA Code of Ethics, which is Almost immediately, in came Bill a key protection for those whom we serve. Sweetenham—the no-nonsense Queenslander Sixth, does the profession have consistent from the Australian Institute of Sport who was communication mechanisms in place? Yes! With appointed National Performance Director—and the American Swimming Magazine, the AS CA out went an antiqued organisational set-up that Newsletter, and the Journal of Swimming was evidently as effective as a pair of weighted Research, we provide information from the trunks. Two and a half years into his job and anecdotal to the rigorously scientific, on a the signs are that Sweetenham has already monthly basis, in addition to 18-20 live clinics a made a difference. year and the ASCA Website … He refuses to predict a medal tally but is www.swimmingcoach.org for fast confident that more than a couple of Britain’s communications of ideas. team will mount the podium in Barcelona. Seventh, do we have leaders who serve as Among them could be , David

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Davies and in the men’s events and designed to complement an approach to success and Katie Sexton in the women’s, that was previously alien to British swimmers. all of whom have progressed to the world stage Far from being hard-line, his policies are under the process Sweeten ham instigated. His carefully thought out and long overdue. That focus, though, remains Athens in 2004—not Sweetenham does not do the softly, softly that his route has been easy. approach is precisely why our top swimmers are Obstacles unique to British sport have tested finally commanding respect. Sweetenham’s professional experience to the limit. He has described Britain’s dearth of 50- This article appeared in the ASCA Newsletter metre pools as pitiful. Compare our facilities Volume 2003-07 with those in leading swimming nationals and EMOTIONAL INTELLIGENCE you wonder how the sport in this country has The Key to Leading through a Crisis managed to establish any kind of competitive By Karen Peterson, CCL Manager infrastructure let alone challenge for medals in Individual Leadership Development, San Diego major championships. In its facilities strategy, launched at the end Karen Peterson is manager of Individual of last year, the Amateur Swimming Association Leadership development at CCL (Center for outlined the demand for substantial increase in Creative Leadership). She holds a B.S. in the number of 50m pools and that, in line with business management from San Diego State the Olympic bid, there should be five in London. University and an M.A. in leadership studies But with the tightening of lottery purse strings from the University of San Diego. She is currently the ASA is under no illusion that there is a fat a Ph.D. in human and organisational chance of any new centres being built outside development through The Fielding Institute with the capital for at least another decade. Unable an emphasis in emotional intelligence and to impact on budget and facilities, the solution generational differences. to transforming performance had to come from elsewhere. Times of great crisis provide a special Among the first of Sweetenham’s sweeping challenge for each of us as leaders. We are changes was a complete restructuring of the forced not only to recognise and to manage our competition calendar which freed time from own emotions, but also to manage how we September through to April to be used as a interact with those around us who have been prolonged, intense training period. In doing so, devastated by the same set of circumstances. he created a favourable situation where elite swimmers can embark on uninterrupted, 15- Leadership literature describes the capacity week preparation programs for major to manage our emotions and our interactions competitions. with others as emotional intelligence. How He has also made optimum use of lottery critical is emotional intelligence to our success? funding and eased the financial burden of Research among Fortune 500 companies by supporting young talent by sending three of Stanford University showed that 90% of those Britain’s most promising 15- and 16-year-old who failed as leaders did so because they lacked male swimmers to a school with top-class the interpersonal skills that are a critical facilities on Australia’s Gold Coast for two component of emotional intelligence. This is years. Dean Milwain, Daniel Ritchie and Liam confirmed by the Center’s own research, which Wardley were on the fringe of the national shows that poor interpersonal skills are a senior squad when they were dispatched to the leading cause of derailment from executive-level Southport Academy of Excellence, north of positions. Brisbane, where Sweetenham believes they will be fast-tracked through to the top level, possibly But during times of crisis, how do we in time for Athens. manage our own emotions and provide the Still, criticism of Sweetenham’s work support that others need from us at home, at persists. He has been accused of using what work and in our communities? many see as bully tactics to get results. There was uproar from some quarters when he Here are some practical tips… recommended that elite swimmers refrain from body shaving, manage without massages and x Realise that there simply is no fixed wear ordinary swimming costumes rather than prescription for how individuals will react speed-suits during the peak of their to a crisis. Each of us will deal with it in preparation. different ways and at our own, individual In reality though, these are simply guidelines speed.

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x Allow time and space for information about the crisis to sink in. It’s important for us all to be able to gather information and to assess it for ourselves. x Provide reasonable reassurance. New York Mayor Rudy Giuliani has done this in New By Misty Hyman York—seeming to be everywhere to assure This article appeared in Swimming World & New Yorkers that the necessary steps are Junior Swimmer, October 2003 being taken to deal with the current crisis there. “I am so thankful for my x Provide an opportunity for individuals to disappointments in my life. They have talk about their thoughts and feelings, been catalysts for change should they choose to do so. x Be attuned not only to expressed and growth. They have emotions, but also to body language. made me a better Crossed arms, clinched fists and other swimmer and, more physical reactions can provide important importantly, a better clues. person.” x Show appropriate emotion. While it’s important to be in control of your Y ou may think that emotions, it’s also important to be in all gold medallists touch with your feelings. It would have are perfect… been incomprehensible to see Gov. Pataki standing in front of the demolished World x That we always swim Trade Center Towers where many of his our best times and friends had died without seeing some sign regularly reach our goals of emotion. x That we always do our homework and get x Be there for others not only emotionally, straight A’s but also physically. Sometimes a simple x That we always say the right thing at the touch on the arm can provide reassurance right time or trigger an emotional release. x Provide structure and stability. Often x That we always have cool clothes and those who are experiencing a crisis will great hair not know what they want or need to do. x That we are always “perfect angels” As leaders, we can be a guide through such uncertainty. One simple technique: Well, I don’t mean to burst your chlorine Focus individuals or a team on an activity, bubble, but all gold medallists are human— allowing each person to decide on their even Michael Phelps. OK, I will admit that my own whether they are able to participate. knees do bend abnormally backward, which Often the distraction will draw people in, helps my Butterfly kick. And it’s true that what offering them an opportunity to move all gold medallists have accomplished places beyond their numbness and to refocus. them among a small percentage of people in the world. Nonetheless, we are as human as the Emotional intelligence is an important aspect next person. of all human interaction, but in times of crisis it takes on an even greater importance. What sets an Olympic champion apart from everyone else? Only when we understand and manage our own reactions and our interactions with others A champion isn’t just someone who wins all can we express the sensitivity and guidance of the time, because as Michael Jordan says, “I true leaders. have failed a lot more times than I have succeeded.” A champion is someone who can deal with disappointment in a constructive

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way—who can handle the moment, learn from emotions, but in the pool and on the deck, keep it, move on and use it to make them better. in control of yourself and act as dignified and respectful as you can. There is a time and a Personally, I have a hard time remembering place to express all of your emotions. all the times I have been disappointed in swimming. Some of my biggies include Olympic Is it OK to cry? Yes. Sometimes, that is the Trials in 1996, the Butterfly rule change in best way to accept and deal with your 1998 and shoulder surgery in 2001. Yet I can disappointment. It’s important to feel and look back at those disappointments and acknowledge your emotions instead of honestly say that I am so thankful—yeah, you suppressing them. read that right! I am so thankful! Is it better to wait until you get to the warm- These disappointments in my life have been down pool or somewhere private? Yes. You may catalysts for change and growth. They have be feeling bad, but you shouldn’t draw made me a better swimmer and, more unwanted attention to yourself or share your importantly, a better person. But it’s a lot easier negativity with anyone else. to say that now! When I was going through these difficult times, it wasn’t so simple. One of the most important aspects of handling the moment is never to bring down Here are some things I have learned to help your teammates with your disappointment— me through those not-so-fairytale-like especially if you are in a team competition. You experiences. don’t have to pretend that you are not upset, but if you can get yourself excited for your Handle the Moment teammates’ upcoming swims, they will be inspired by your bravery and want to do well for The first thing you need to do is to get the team and for you! through that initial moment when you first experience your disappointment. Maybe you When you carry yourself like a champion, were disqualified in your best event at your people notice. A champion doesn’t have to win peak meet, or you missed your Trials cut in the every time to be a champion. A champion shows 800 by 3/100ths of a second. Hey, that’s tough it in the way he or she handles both victory and to accept. defeat.

Of course, part of sports is not just the thrill Learn from It of victory, but also the agony of defeat. Both are equally wonderful parts of what we do. It’s OK After you have survived the moment and to show your emotions. You don’t have to fake a you come out looking like a superstar whether smile when you are disappointed and you don’t you won or not, you should evaluate what have to hide your excitement when you have happened. surpassed your own expectations. What did you do right? What could you have When I watch the tape of my 200 Butterfly done better? Were there things you can do next victory at the Sydney Olympics and see my time that you didn’t do this time? reaction, it’s still hard for me to believe that I actually did “that”. However, so many people Sometimes, losing can be more valuable than have told me how much they appreciated the winning because you are forced to look at your true human emotion of that moment. My mistakes and weaknesses. If you had won or reaction was real and heartfelt. reached your goal, you may have been too busy patting yourself on the back to notice what you However, the opposite emotion happens to all could have done better. Knowing your of us. We can’t believe how poorly we did, and weaknesses is the first step to fixing them. there is an equal—if not greater—rush of negative emotions, such as anger, frustration, There are lots of things you can do to sadness or . evaluate and learn from your race…

However, showing good sportsmanship is a x Right after your race—look at your splits big part of being a champion. Don’t deny your

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x Check out your race analysis, which would include stroke counts and tempo (rate) x Have someone videotape your race, then Swim watch it later to see exactly what you are doing right and wrong x Discuss everything with your coach for Fitness Everything you ever wanted to know

Another way to evaluate your race is to By Scott Rabalais review your mental preparation. This article appeared in SWIM Magazine, Sep/Oct ‘03 Ask yourself questions such as… CIRCLE SWIMMING x How was my state of mind behind the Swimming Math 101 blocks and leading up to the race? At some point in grade school, we all learned x How nervous was I? that the shortest distance between two points is x Was I mentally prepared? a straight line. x Did I visualise my race? In swim practice, we learned that swimming in a straight line would often result in a few x Did I have a strategy or a race plan? collisions—particularly if we were sharing the x Was I focused on what I was doing, or was lane with several teammates! I distracted? While circle swimming allows for an orderly flow of swimmers through a workout, it does All of these questions can give you an idea of add a certain amount of distance onto each how your state of mind affected your race. length. Over longer swims, this added distance Remember, mental preparation is at least as may become even more significant—timewise. important—if not more important—than physical preparation! Consider the competitive swimmer going for his or her best time, who habitually circles the Finally, of course, the foundation of your lane line out of habit. swimming is your training. You know whether or not you went to all the practices and whether Circling is a bit of a misnomer. or not you gave it your all. Don’t get made at yourself if you didn’t. Just realise that you have The path a swimmer takes in a shared lane room to improve. more resembles a lengthy oval.

There are many different variables that you It can be assumed that the term “ovaling” can evaluate in order to get feedback about your just never caught on with the swimming crowd! race. Having an open dialogue with your coaches, parents or friends can help you For the purpose of making some discover things you may not have noticed. calculations, assumptions must be made in terms of the swimmer path and pool dimensions. DON’T BE AFRAID TO TALK ABOUT A DISAPPOINTING RACE 25-YARD POOL LEARN Assumptions… x The width of the lane is 7 feet FROM x Since half of the lane width is 3.5 feet, we IT! will assume the swimmer is positioned 1.75 feet from the centre line while swimming (halfway between the lane rope and the centre line)

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x When circling, the swimmer deviates from approach—at an angle away from the this position at a point 3 yards (9 feet) centre line from the wall and swims directly to the T or marking on the pool wall At the 9-foot mark, the swimmer is back on a x Pushing off the wall, the swimmer leaves straight-line path that is 2.25 feet off of the in the same manner as the approach—at centre line. an angle away from the centre line The Pythagorean calculations show that with At the 9-foot mark, the swimmer is back on a such assumptions, the swimmer travels an straight-line path that is 1.75 feet off of the extra .270 feet before each turn, or .540 feet centre line. each length. With such assumptions accepted, simple geometry will provide an answer to our distance This means that for every two lengths (100 questions. metres), the extra distance swum is 1.08 feet. With the swimmer making a direction change and swimming a straight line to the T, then the Because one metre equals approximately swimmer is swimming along the hypotenuse of 1.0936 yards, and three feet makes a yard, the a right-angled triangle whose legs have lengths extra distance swum each length is of 9 feet and 1.75 feet. approximately one-sixth of a metre. Let’s call the distance swum c. The Pythagorean Theorem tell us that for a This means that by circling for a 1500-metre right-angled triangle with hypotenuse of length swim, the swimmer adds approximately 5 c and legs of length a and b … a 2 + b 2 = c 2. metres to the effort. Using the theorem, c 2 = 92 + 1.752 and c = 9.169 feet. OBSERVATIONS This means that the extra distance covered before each turn is .169 feet. Note that with wider lanes—for example, 9- With the same situation after each turn, then foot versus 7-foot—the swimmer will swim a the swimmer ends up adding .338 feet onto greater distance since the length of the triangle each length. side heading into and out of the wall will be This may not apply to the first and last greater. lengths of a swim, since swimmers may not start and finish at the T. However, because a 25-yard pool has about With the various assumptions being made, twice the number of turns in swimming a fixed an approximation of adding one-third of a foot distance, more extra distance is added to the per length would be fairly accurate. total in a short course pool than a long course This means a swimmer logs an extra yard pool, even though the latter has wider lanes. every nine lengths. For a 1650-yard swim, the swimmer adds It might also be noted that during high-level approximately 7.5 yards, or close to a third of a competitions, swimmers move to the side of the length. lane in an attempt to draft off of a competitor, or perhaps to remove one’s self from the clear 50-METRE POOL view of a competitor. These swimmers should keep in mind that swimming off of the centre In a long course pool, let’s make the following line, adding inches, if not feet, to a swim adds a assumptions… rather significant distance in tightly-contest Olympic or national races. x The lane width is 9 feet x Since half of the lane is 4.5 feet, we will Scott Rabalais, Fitness Editor for SWIM, assume the swimmer is positioned 2.25 coaches collegiate and Masters swimming in feet from the centre line while swimming Savannah, Ga. He was assisted in this article by (halfway between the rope and the centre Dr. James Oxley, an alumni professor of line) mathematics at Louisiana State University. Dr. x When circling, the swimmer deviates from Oxley is a world-renown expert on discrete this position at a point three yards (9 feet) mathematics, specifically matroid theory and from the wall and swims directly to the T graph theory, and has been an active swimmer or marking on the pool wall for 40 years. x Pushing off of the wall, the swimmer leaves in the same manner as the

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