Volume 23. No.1 September 2006

Peter Bishop

Matt Cowdrey BISHOPBISHOP &&

EmergeCOWDREYCOWDREY from the City of Churches

Inside this issue: Doing it for the girls: Teri McKeever Keogh: To be #1 Nation in Paralympic Age Group Planning Principles

The Swimming Paralympic Program Pathway (PPP) has become an innovative development initiative that many other disability sports are turning to for insight and advancement.

rial There are numerous people working behind the scenes at Swimming Australia and within the State Associations to o eorge

G continue breaking down the barriers that surround athletes with a disability. it Inside this issue we take a look into the profiles of two of Kaylee most prolific paralympic coaches and the swimmer by

ed whose engaging face has covered media for the movement through the Trials and the .

Matthew Cowdrey is the young South Australian boy who has captured the hearts of all Australians in his quest for swimming greatness. David Lyall interviews the incredible man beside Matthew’s campaign, “The Bish”, who discusses his coaching philosophies, the Commonwealth Games experience and how Matty matured through his athlete pathway at the Norwood Swimming Club. Paralympic Program Head Coach, Brendan Keogh explains his long term plans for the PPP and discusses how paralympic swimming is leaping forward, and will continue to through his interview. Wendy Ross and Sacha Fulton also provide insight into the Paralympic Program P2 Camp – working towards Beijing in 2008.

Other articles in the “Swimming in Australia” September issue include, US coach Teri McKeever, the worlds leading female swimming coach, (pg 8) and Dr Ralph Richards busts the myth surrounding breathing frequency (pg 30) and shares his ideals on the principles of planning (pg 34). Marissa Clarke covers Developmental Motor Learning and the impact it has on swimming lessons (pg 48) and this is just a small selction of what we have bundled together for your reading pleasure!

Don’t forget to check out the forum (pg 4) in October with Michael Bohl, the man behind Saint Peters Western Swimming Club, ASCTA are giving you the opportunity to ask him anything about his philosophies, swimmers, club set up and programs.

Dive in and enjoy the full colour experience!

 SWIMMING IN AUSTRALIA ASCTAASCTA FORUMFORUM SERIESSERIES

Swimming Australia / Sport Shoot

During the 1st week of October all ASCTA members will have the Bohl of Saint privilege to interact with the one an d only Michael Peters Western ( SPW) Swimming Club, Michael has numerous years of coaching experience, including being Queensland Director of Coaching for 11 years. During his time with Queensland Swimming, Michael was an Olympic coach for Glen Housman (Olympic medallist), (second, 4 x 200m Freestyle relay at Athens) and Maxine Seear (Triathlon, Athens). Michael also has Open Water swimmers under his guidance which include Brendan Capell who won the 25 km World Open Water Champs in Dubai 2004 and Silver in the same event in 2005 in Montreal. Just recently, Michael coached Stephanie Rice to two gold medals at the in . Bohly will be taking time out of his busy schedule to answer any questions you may have in regards to his coaching philosphies, structures, his swimmers, how the SPW Swimming club is set up, what club development programs he has in place… anything swimming you can think of!! Make sure you jump onto the ASCTA forum page and post your questions before the first week of October so that Bohly can take the time to sufficiently answer the questions for you.

Ensure you post your question before Wednesday the 4th of October. Visit www.ascta.com to view the forum. You must be a current member of the association to gain access to the forum. Ensure that your membership has been paid before the 1st week of October – Otherwise you will miss out on this incredible opportunity! Contents JOURNAL OF THE AUSTRALIAN SWIMMING COACHES & TEACHERS ASSOCIATION Volume 23. No.1 – September 2006

Features 8-11 Teri McKeever: Doing it For the Girls – David Lyall 12-13 The Bishop Aims to Keep SA Swimming in Check – David Lyall 13 Matt Cowdrey: In a World of His Own – David Lyall 14-15 Q&A with Brendan Keogh National PPP Head Coach – David Lyall 17 Memory Lane – Ian Hanson Teri McKeever High Performance Doing it For the Girls 18-20 Changes in The Freestly Stroke During Resisted and Assisted David Lyall Swimming – Ben Williams, Peter Sinclair and Mary Galloway 22-23 Oceania – Ian Hanson 8 24 OWS - I Want You! – Greg Towle 25 Open Water Swimming – What’s Happening – Greg Towle 26-27 National Camp Insights – Various Youth Development 28-29 Tran Tasman Series Overview - Various 30-31 Mythbusters: How does excessive or limited breathing affect swimmers? – Dr Ralph Richards Matt Cowdrey 32-33 A Day in the Office – The Paralympic P2 Camp – Wendy Ross 34-46 Principles of Planning for Age Group Swimming – Dr. Ralph Richards In A World Of His Own David Lyall Learn To Swim 48-50 Developmental Motor Learning – 13 The impact on Lessons – Marissa Clarke 51 Congratulations Ted Tullburg 52 Fun Ideas to get your Butterflyers Started – Barbara Nolan 53 Toy on the Ledge – Lettita Scott 54 Learn to Swim Hints for Success: Diving – David Speechley 55 Coaching Licence Assessment Benefits us all – David Speechley Regulars Q&A with 3 Editorial – Kaylee George Brendan Keogh 7 “From the CEOs Desk” – Dr. Ralph Richards 16 Hot Off the Block David Lyall 56-57 Results 58-60 Noticeboard 14 61 In the Kitchen with Chef Pedro 62 Calendar of events

Views expressed in articles are those of the authors and do not necessarily reflect those of the Editor or the Board of ASCTA Photography: Acknowledgements to Swimming Australia/Delly Carr Images, Hanson Sports Memory Lane Media, Dr. Ralph Richards, Ross Gage. Ian Hanson ASCTA Office Contact 17 Taylor St, Moorabbin, VIC, 3189 PO Box 2175, Moorabbin, VIC, 3189 17 Ph: +61 3 9556 5854 Fax: +61 3 9556 5882

All copy is subject to acceptance by the publisher. All advertisers must ensure that their advertisements comply strictly with the [email protected] requirements of all federal legislation. The publisher reserves the right to reject copy without giving any reason or explanation. The Swimming in Australia Publisher ASCTA, strongly advises all concerned that any attempts to reprint articles or excerpts www.ascta.com from contents is prohibited without the written permission of the publisher and the Author. Any infringements of copyright will be dealt with accordingly. Views expressed in articles are those of the authors and do not necessarily reflect those of the Editor or the Board of ASCTA ASCTA Insurance Brokers 1300 305 575 - Freestyle ONLY ORDER ON - Backstroke www.ascta.com or call 03 9556 5854 - Breaststroke - Butterfly

Water protected to withstand the swimming pool environment From the CEOs Desk

(figures have remaining fairly content over So – if our product is essential, our goals the past decade). Why? worthwhile, and our delivery professional why can’t we stimulate more growth in Whether we like it or not, the Australian our sport? I would like to put forward this culture and lifestyle are changing. We theory – programs that retain swimmers live at a faster pace (just ask any parent are those that successfully integrate shuttling their children from school to a full range of services. They have training, to any number of other activities). quality learn-to-swim schools within their Technology has exposed us to so many organization or feeding into it. They have new ideas that we expect more from every quality staff (including volunteers) who product and service we use. Finally, the continue to learn and refine their skills D r R alph ichards C EO economic reality of transportation costs beyond the introductory standards of

by within the family budget puts pressure on accreditation. They understand that only the choices we make in how we spend a few swimmers win championships, but our time. Swimming is a time consuming every swimmer deserves the opportunity With less than two and service intensive activity, and no to train in a quality program and be given years to go before the less expensive than many other sports or recognition for their efforts. They grow ‘big event’ in Beijing it’s recreational activities. With this in mind because they involve new members and appropriate to pause and how can we help our sport to grow? empower them with a sense of ownership – good programs have active committees reflect on the current First and foremost we must all (both profile of our sport and and volunteer groups. They grow because coaches and teachers) give unconditional someone in the organization has a vision our industry. Because we support to our ‘grass roots’ underpinning. – they look forward in a culture of positive work within a sporting We must promote learn-to-swim as an change. If you’re running a swim school culture (as coaches) and essential life skill; motor development or teaching in one; if you’re a junior squad the aquatics industry component; and personal development coach or the head of a high performance in general (as teachers activity. By teaching someone to swim training centre – we are all (collectively) of swimming) it’s easy to we reduce their safety risk around water; the public face of our sport and our loose sight of the wider we contribute to their overall motor skill; industry. If each of us keeps this in public perception. and we foster confidence and a sense of mind and continues to lift our individual achievement. To sell our sport we must performance just a little, we all benefit. Swimming in Australia is (as professionals) always give value for uniquely positioned because money – that’s why ASCTA serves as an it’s a culturally relevant activity advocate of best practice methods in – with such a large percentage of teaching and coaching. Parents must see the population residing within a swimming lessons and swim training as ‘good value’ – programs must be delivered couple of hours travel-time to the Dr Ralph Richards professionally and at the highest possible coast, we are drawn to the water. ASCTA, Chief Executive Officer standard. They must also see swimming It’s the accepted norm for parents to take as a valued sporting activity for their their pre-school children to lessons; our children because of it’s many intangible learn-to-swim industry has grown from rewards – promoting work ethic, individual that demand. Swimming is also one of the discipline, personal achievement, and highest profile Australian sports (at least goal oriented behaviour. Part of our every few years when a Commonwealth professional delivery is having the right Games or Olympic Games comes around) technical skills, and the other part is and a highly rated recreational activity in having great personal skills. Coaches are every survey of public opinion. Yet there role models, counselors, and mentors as is limited growth in our sport, in terms of well as being trainers, technicians, and the number of registered club swimmers tacticians.

 SWIMMING IN AUSTRALIA Teri Mckeever: Doing It For The Girls

Leading American coach Teri McKeever is seen by many as the world’s pre- eminent female swimming coach and by some as a global yall leader in coaching young adult women.

D avid L After beginning her

By coaching career at the University of Southern California in 1984, McKeever moved up the coast to Fresno State University before settling at the University of

California, Berkeley (Cal) © Michael J Burns where she has been the McKeever was the guest presenter at the When you’re recruiting, what do you Head Women’s Coach for 14 ASCTA Annual Conference on the Gold look for? years. Coast and was kind enough to take time You look for good people. Recruiting is out from her busy presentation schedule a lot different than having a club and In 2004 Teri made history as the to sit down with Hanson Sports Media’s whoever walks in the door then you just first woman to be named as a DAVID LYALL to discuss her coaching take them. I’ve found the more successful coach on a US Olympic swimming philosophy, the rise of , I’ve been is finding a good fit. Do I really team and she will be USA provide an insight into the US College want to spend four or five hours a day with Swimming’s first Women’s Head system and the differences between US this young lady, do I like being around this Coach when she fills that role at and Australian coaches. person, do we have similar interests, do they appreciate me for who I am and do this year’s Pan Pacs in Victoria, Why and how did you become a I appreciate them for who they are? Are Canada and the 2007 FINA World swimming coach? they willing to learn, do they think they Championships in Melbourne. I was a swimmer myself and I wanted to be a teacher but for me it was in have all the answers or do they think they McKeever has coached more than a dozen swimming where I felt confident and have something to learn? Do they value National champions and helped many successful and then I realised that I could their educational opportunity at Berkeley, young women onto the US National Team, help other people. I love to see people especially if I’m going to give them a most notably five-time 2004 Olympic swim fast and love to see someone gain scholarship? I pick people who are just medallist Natalie Coughlin, 2000 Olympic confidence and be empowered and feel very passionate about the sport and who gold medallist Staciana Stitts and Athens good about themselves and you can do love it and who want to be good team silver medallist Hayley Cope. that through sport which carries onto members. successful life. I look at it as if I’m a Even though Coughlin has graduated Do you ever take on someone who doesn’t teacher in the best arena possible - being college, McKeever still coaches the suit your program? Are you comfortable to by the swimming pool. pass on an athlete that maybe won’t suit multiple world record holder, as well as your program? 100 metre breaststroke prodigy, former Does your basic philosophy see you Yes. Not early in my career when during a world record holder, and developing a swimmer or a person? recruiting process you get the gut feeling rising star Emily Silver. A person, without question. and it doesn’t feel right, you just try to

SWIMMING IN AUSTRALIA  make it work. What I realise now is that it shocked when I’ve gone on National teams Does the dry land stuff count in the 20 is better to let that person find a better fit. and seen kids that don’t have the decision hours NCAA rules permit you to coach your I would tell a family or a girl that it’s not making skills or are lost without their athletes? about me trying convince you that Cal is coach. Yes the best place, it’s my job to tell you what Do you think that’s the fault of the coach So anytime you have them it counts and Cal’s like and what I’m like, what the pool or the athlete? they might only be in the water about 10 is like and what I expect. You can decide I think a little bit of both. When you’re ten hours a week? whether this is the place to bring out the the coach needs to make your decisions It might be 15 hours a week, depending best in you. If it’s not, then you are going but when you’re 12, 13, 14 or15, your on the season. I tend to spend a lot less to be a lot happier somewhere else. I’m coach has to stop making those decisions water time than some people. going to be a lot happier and the people for you and take a chance in allowing you around me are going to be a lot happier. Is change in training environment more to fail. Kids are going to make mistakes, I The team has to buy into that, it’s not just important physically or mentally? see athletes all the time that don’t warm the coach recruiting, if the athletes see I think both. I think I get bored and I up right or don’t warm down right. Other something that the coach doesn’t see and think that sometimes athletes and people times early in the season we don’t say they see that it’s not someone they want in general get bored. As an example, we much about it, but we say “make sure around, then that’s not good. went go on a training trip and we would you warm down between events” and you have a chalk talk every day at workout, so Is team building and creating a team watch what’s going on and see how that’s we’d get there, they’d put their stuff down network important at an international working for the athlete. I know when I’ve and walk over to where we have it and level? had Natalie and Hayley, they do a lot of then they get in the water. Then on the I don’t have a huge amount of experience stretching and don’t fourth day we’d do the in that, to be honest. My first National swim a lot and I had a same but we’d get in team was in 2001 so I’m fairly new. I’m group that was trying to “I know when we before the chalk talk going to get the chance to be a head do the same thing and and did it afterwards coach for the first time (as Head Women’s go to training that’s not what they or we went out on the coach at the Pan Pacs and also at the needed to do. I am camp we always grass just to break World Championships) and there are like “that’s not working it up. Familiarity little things you can do to give your team for you. You need to talk about breads complacency a sense of commitment quicker. You make an adjustment”. bringing the and I really think can’t just throw on your USA shirt and It’s amazing how you it’s important, that’s expect them to say “I love America and have to connect the teams together” why when you come I’m a star now”. So when I’m quiet and dots. I thought they to training there are I have a week to try something different were connecting the dots and some of other things to think about. That’s why that I haven’t done before I will but it the athletes do. I have been shocked and when new kids come to the program I give might blow up in my face. I know when disappointed that a lot of them don’t. I them four things to think about instead we go to training camp we always talk thought I might have been insulting them of just sending off at the wall. I think in about bringing the teams together, I’ve by telling them but I know in the last a racing situation you need to think more seen traditional things like skits, shirt month and a half I have said: “I’m going than just send off so you want to train like experiences, but I believe there are to do a better job at explaining why we’re that. exercises that we can take 20 minutes doing something, so for some of you, you to do every day that will enrich our might understand that, but I just want to Is everyone in your squad equal of experience, so I will give it a shot. make sure we all are clear because if we attention or is it determined by results? all understand then the group will move I have a basic philosophy if you’re there on Is it harder or easier to take on swimmers the squad then you’re there because you when they’re young adults like you do, forward faster”. So, now I don’t assume deserve the same access. For example, rather than as pre-teens? they all understand. when Emily Silver, after her freshman year, I don’t have experience with someone Work outside the pool is obviously big for made the World Championship Team, from 10 to 22, Natalie (Coughlin) and I you, what do you do? and it kind of came up out of nowhere, are approaching six years together and Standard weight room stuff, medicine she was sitting in the bleachers crying Hayley (Cope) and I worked together for balls, yoga, Pilates. Natalie works with a saying, “thank you Terri, thank you” and seven years and that’s the longest I’ve movement specialist that she goes one-on- I said “Emily, everyone on the team had ever worked with the same athlete. I one with. Spin cycling and running but I’ve access to the information you had access can’t coach Natalie the same way now as found people tend to injure themselves to and you have chosen to take advantage the day she walked onto campus as an and with Spin it’s low impact and easy to and maximise it and you did that, not 18-year-old. I think the coach needs to monitor with heart rates and respond with me” and that’s important. As a coach you recognise that a young person is evolving the music so you can chat and inspire have favourites, the favourites are the into a free thinking human being and you and encourage. We’re doing a circuit with ones that do what you want them to do, have to respect that but you do have to poster type exercises like standing up they interact, they are challenging you stay true to your own beliefs. I have been straight with stability balls. and inspiring you as well and I have on

 SWIMMING IN AUSTRALIA a number of occasions sat a young lady What about overseas coaches, do you have things is great and there are lots of ways to down and said that I’m not going to be a anyone that you communicate with on a be successful and it’s not just do it and it part of her mediocrity, so either you need semi-regular basis? will happen. to step up or you need to find somewhere The main people I would say that I What areas do you look at to improve else and I won’t be part of that and I just communicate with would be Dave Salo Natalie? think that’s important. (Head Coach at USC, one of Cal’s biggest Natalie works on strengths, subtleties of rivals) would be the closest person and They’re not favourites because of results? stroke mechanics and body awareness. then Milt Nelms who inspires me and gets She is someone that looks at swimming No me thinking about new things or validates as a craft and she is someone that wants But, if they follow the process then they’re what I’m doing and I feel like that’s a good to master the craft and try this for a while, favourites? thing to do. try underwaters for a while. She has Results are important and ultimately my What’s one area that you’ve seen that been willing to try different things that at job is to get results and put out a good swimming can really improve? times haven’t worked out too well, that’s product. If you’re going to be there and Good question. I think one area and it’s the way she will get better and I hope going to commit and you’re getting better more of a philosophical thing, I think we she continues to swim different events and you’re being the best that you can be need to sell swimming for its value as a and challenges herself in different ways then that’s what I’m interested in. life skill rather than “if I do what Michael but they are her decisions, I don’t really (Phelps) is doing now I’m going to win want to just see her swim 100 backstroke What is your definition of winning? eight medals and if I do what Natalie because I think she has a 100 other things I think winning is being better than you’ve does, then I’m going to win five medals” she has to offer and inspire and challenge. ever been, not necessarily the time, just because very few people are going to I also don’t know what it feels like to be with the attitude you walk up on the make a National team or an Olympic team. the best at something and it’s hard to be blocks, the belief in yourself and you’re How many people can potentially gain the best at something and fail when other willing to do something outside your such incredible insight? For example, my people won’t let you. It’s best if people comfort zones and you’re willing to fail. assistant coach 11 years ago had bacterial would benefit from letting the superstars You can’t win and be exceptional if you meningitis and was supposed to die - they experiment, so possibly they could get just want to stay where it’s safe. It requires gave him last rights. He says because of better. It should be encouraged and sticking your neck out. his swimming it never entered his mind celebrated. What do you see is the next major factor in that he wasn’t going to recover. He learned Were you surprised at Leisel Jones’ world overall improved performance across the being an athlete and being involved in records recently and at how fast she swam? whole sport? Is it a technological thing or swimming didn’t allow him to think of not I don’t think so because when I look at is it an improvement in training, is it swim getting better. That’s what we need to be Leisel, and I don’t know her at all, it seems suits? saying that someone on an innate level, like she’s a young lady who is becoming I think it depends on the athlete. It’s without even thinking about it, the option more and more comfortable in her own different things that allow each athlete of failure didn’t even enter his mind. skin and I have a huge belief that when to go to the next level. It’s more of an That’s what I would like to see happen and that happens the performance will follow. individual thing rather than a sport. I hope we can encourage different ways Those earlier performances were there that we can do things, the way Michael but they will only take you so far, but you So you don’t think that in a few years we’re (Phelps) and Bob (Bowman) are doing do have to have the other stuff. Jessica going to have a two percent improvement in every event? I personally don’t see that.

What’s one rule change or innovation that FINA should make or you wish they could do to help the sport? I don’t tend to spend much energy thinking about stuff like that. I’m glad other people do, but I don’t ever really think about it.

Do you share much information with other coaches in the US? By nature I’m not one of these coaches that gets on the phone every week with my buddies, with what Natalie is doing or Sally’s doing over here. If somebody asks me, I’ll answer but I’m not really going out and saying what I’m doing. © Teri McKeever

SWIMMING IN AUSTRALIA 1 0 (Hardy) is a great example of breaking a What is the main difference do you know I can definitely get better at knowing world record and not having an idea how think between the USA coaches and the how to use things like Dartfish Video and it happened. And it being one of the most Australian Coaches? truly be able to put it all on a screen or wonderful things and one of the most not The biggest difference in my perception is put it down so that Natalie can see it and so wonderful things and I’m sure Leisel an elite coach in Australia works with the others can see it and not have to rely on had that too. As a coach you just have club and has their Learn to Swim. I had someone else to do it for me. I’m not as to work backwards. Jessica and I have a chance to see Denis Cotterell’s facility computer savvy as I wish. I’m much more had the conversation that she’s achieved and the scope of that is different than the intuitive and that’s just the way it works. something that very few people achieve majority of US coaches who work in the How can you improve as a coach? and you went from here to here and all University where the swimming coach One thing that has really helped me is those steps in between haven’t been done, is swimming and football coach is with just learning more about myself, the so maybe we need to spend some time football and so on. more I understand myself and know what here and not to get so down on yourself. Do you look at Australia and ask what makes me tick, the more I can understand Are you much of a swimming statistician? they’re doing? other people and you can continually Probably as much as I should be – I’m I had one young lady say that she doesn’t learn. I need to learn computer stuff, and not like Denis Cotterell or those guys that think the strength in training is important doing things like coming to Australia and know every split from every record. I know enough and I said “have you seen Libby accepting invitations. Being interviewed Natalie’s times. I do get confused with the Lenton, have you seen Natalie, or did you and taking a chance to say something short course metres though because we see Jenny Thompson?” Strength is pretty when you don’t know what people are hardly ever swim it. important. What I really going to think. To meet enjoy when I go to the new people and I have How important is work ethic to you in a Worlds, I like watching the I think work to do more of that swimmer and yourself? different coaches and their and be willing to ask I think work ethic is who you are and your ethic is who athletes. I don’t necessarily questions, it’s good work ethic signifies who you are. I don’t know what they’re saying, to have a core group think you can have a good work ethic you are and but I enjoy being exposed of people you really in the pool and not in the class room or to Australia and Canada. your work trust and value their in life in general – a great work ethic is Just the whole way your opinions and what someone who is willing to be the best ethic signifies organisation approaches they say about your person they can be and make appropriate or comes to a meet is who you are performance and what choices to make that happen. different. you’re doing about What do you and the American team training design. And you have another think of the Australian team, are we a How important is an athlete’s trust in you circle of people around that you get things and you in the athlete? threat to you guys, or do you see the USA from and you pick and choose from. To me trust is significant and really continuing to dominate? You can listen but you don’t have to take important. Not so much trust in your I think there’s an amazing group of everything on board. It’s something that I’m program but trust in that they believe swimmers from the women’s point of view learning more, that I can ask the question that I want the best in them, especially in and lots of great talent. Just below there’s and it’s okay to say that it won’t work for a whole other step and all of a sudden a someone who is new to the program and me. When we’ve gone on camps and USA new name will come up who’s right there they’re anxious. You have to sit them down Swimming are giving coaches different with them. My experience has been when and tell them you know that I want the information sometimes I have to make the you have great competition like that to same thing as you do. Trust is earned and decision to do things my way if that’s right make teams and relays and the pride of all not expected and comes over time, it is for Natalie. It’s also a willingness to try new that will raise the level of everybody. When something that I hold in really high regard. things. The definition of insanity is doing I look at the relays in particular in the I don’t want to do anything to make an the same thing and expecting different US we definitely have places to step up. athlete loose trust in me and I don’t want results. If you’re working with Natalie and We have a few people and then we have them to do anything for me to loose trust you’re doing the same thing, then who’s a band of women who go up sometimes in them. If I got to the point where I lost getting better? No one! trust in someone in my squad it would without making it other times. Emily Silver If you could coach any other swimmer in take me a while for them to win that back. is one who I have worked with and I think the world, who would it be? is she going to be one that’s made it and What are your strengths and weaknesses would be fun to coach. I like there’ll be another in three years. Now, that you see in yourself as a coach? the way Libby Lenton carries herself, she with Emily, I have to wonder “what does I think my strengths are probably in the swims gutsy and looks like she’s ready she have to do to make the next level?” relationship part, the trust and respect to get up there and get it done every Getting back to the question, I appreciate and the communication. Listening and time. Stephan (Widmer) impresses me so much the joy that Australians have taking the time and effort and energy that too. Without knowing him well at all it and the high regard for the swimming is involved in building a relationship and appears to me like we are very similar in community and their elite athletes. having that relationship move forward. I philosophy and nature.

1 1 SWIMMING IN AUSTRALIA Bishop helping to keep SA Swimming moving forward

Norwood, South Australia, Head Coach Peter Bishop has been coaching for nearly 20 years but 2006 may well have been the most yall successful of them all.

D avid L This year “Bish” guided

By Matt Cowdrey and Caroline South to Commonwealth Games team selection and won selection on the Australian team himself.

In this feature interview Hanson Sports Media’s DAVID LYALL talks to Peter about his coaching philosophies, Matt Cowdrey and the challenges facing South Australian

Swimming. © Martin Chipperfield

COACHING How can you improve as a coach? When did you understand he had talent? When and where did you start coaching? I’m always striving to do things better I always new Matt had talent. He was I started coaching some junior squads – whether its developing a new drill, given no favours when he arrived at the when I was at university studying to be searching for a new training set or working training pool in the junior squads. If he a physiotherapist in the late 80’s. This on a better way for my swimmers to wanted to swim in the National squad he was out of State Swim Norwood in South develop a permanent skill acquisition. had to earn his place. It didn’t take long Australia and I’m still there! and I started coaching him in the National What did you learn at the Commonwealth Age squad when he was 12. What are your basic coaching Games? philosophies? The Commonwealth Games were an If you cast your mind back three years Develop a culture where success is amazing experience. Seeing how well could you see yourself and Matt being expected. To get the most out of each where you are now? the whole Australian Swim Team works individual by developing a supportive and combining medical, sport science, I didn’t know a lot about swimmers with encouraging team. media, security, coaches, dieticians, a disability and what was available to Does your basic philosophy see you management, the athlete leadership group them. Initially our goal was to make the developing a swimmer or a person? and the swimmers. The Australian Swim Athens Paralympic Team and get some I believe both go hand in hand. To get the Team juggernaut arrives at a venue and experience – Matt ended up with 3 gold, most out of a swimmer I believe you need all the individuals go about doing their 2 silver and 2 bronze medals. It was his to develop the person and character so specific jobs, working together to make a first major meet and he thrived on the their life doesn’t have many facets. fabulous professional team. excitement and energy of it all. We wanted to race as much as we could for the Who has been your mentor? MATT COWDREY experience and he just kept on backing was a major influence in up. The Commonwealth Games was a real my coaching career when he was National What are your earliest memories of Matt? tough event for Matt as he had to race in a Youth Coach for Australia. A quiet, slightly plump 12-year-old boy. multi-disability format which meant he was

SWIMMING IN AUSTRALIA 1 2 against four different world record holders. What makes Matt so successful in and out combined SASI/Swimming SA camp on We had looked at the Manchester results of the water? the Gold Coast after the 2nd Telstra Grand and noted that a swimmer had broken a His passion to get the most out of himself Prix and it was a really great camp. The world record but not placed because three and to live life to its fullest. His ability to swimmers challenged and encouraged keep his sense of humour when under each other to some lifetime best workouts other swimmers had broken world records pressure. and it really had a good feel about it. by more!! So we knew he had to be on his game and to win two gold, both in world What makes you click as a partnership? The new state of the art facility that has been slated for ? records, under that sort of pressure was We both enjoy a joke, are passionate about what we are trying to achieve and have a It will be great to finally have a pool that amazing and a true credit to his character huge amount of respect for each other. we can hold National and International and belief in himself. meets at. A lot of the junior swimmers of What are your feelings on winning the today in South Australia really miss out on What are Matt’s strengths? ASCTA Disability Coach of the Year again? seeing their swimming idols racing in the Matt has a great work ethic and is always I certainly feel honoured to win the award flesh. It can only help inspire the junior challenging himself in and out of the again. I’m so lucky to coach an athlete like and senior swimmers. pool. He loves travelling and thrives on Matt and he brings so much to the squad competition. Matt also has the ability to and club. The outlook for swimmers with a How can South Australian Swimming improve retention of their top athletes and relax and have a joke when under the disability looks great with so many young talents coming through; I’m really looking stop the drain of talent to other States? most pressure. forward to seeing the results at the World The key is to fully support the swimmers Do you have to motivate him? Championships in December. that are doing the job and are committed Matt is highly motivated but like most to reaching the top. This includes GENERAL camps/competition opportunities, having athletes has his good and bad days. What are your thoughts on the state of combined camps with other states Matt sometimes thinks he is invincible South Australian Swimming? and Institutes. Coach’s education and and takes too much on and can run Swimming in South Australia is really mentoring opportunities are also essential. himself down. Do I have to motivate him looking positive at the moment. We have I believe the sport is coach driven and if – sometimes, but normally he is motivating some really talented swimmers coming we can have great coaches, we will have all those around him up through the ranks. We just had a great swimmers.

Matt Cowdrey: In A World Of His Own

Under the tutelage of ASCTA’s two-time Disability Coach of the Year Peter Bishop, Paralympic star Matt Cowdrey has swum his way into the stratosphere usually reserved for the likes of a Thorpe, Hackett or Jones.

Cowdrey arrived at the Norwood seven world records in the course of six set in the new Melbourne Sports and yall Swim Club almost six years days and in turn won selection to his first Aquatic Centre alone. ago as “a quiet, slightly plump Commonwealth Games. Along the way he lapped up the attention 12 year old boy” and has now D avid L Two months later, with Bishop, also at his he brought to the sport, himself, his developed into a young man of

By maiden Commonwealth Games, coaching coach, his home town and home State. great character and class. from the stands, Cowdrey won both the Media interviews, photo shoots, television The Adelaide schoolboy drew international men’s Elite Athlete with a Disability (EAD) appearances and VIP functions all acclaim at the Athens Paralympics gold medals on offer. followed the daily routine of a Games star, in 2004 when he won seven medals, First he shaved 0.08 off the world record which Matt lapped up in fine fashion. including gold in the 100 metre freestyle in his Class to claim gold in the 50m and 200m individual medley in world Next on the agenda for Cowdrey will be freestyle with a time of 26.06 and then record times, and returned to Australia the IPC World Championships in Durban, backed up to slice a phenomenal 1.20 sec as the new poster boy for the Paralympic South Africa in December before the off his own world mark to claim his second movement. Beijing Paralympics become the main gold medal of the meet in the 100m focus of Disability Swimming’s main man. Since then things in the pool have gone freestyle in 56.73. from strength to strength and 2006 has Amidst a deluge of gold medals by been another incredible one for Cowdrey Australian women Cowdrey was the lone and Bishop. Aussie man to win individual gold at At the Telstra Commonwealth Games Trials the Games and he ended the first three in January, Cowdrey shattered a staggering months of 2006 with nine world records 1 3 SWIMMING IN AUSTRALIA Brendan Keogh Q&A

What do you hope to achieve in your role Championships in Durban, South Africa Which coaches have influenced your career as Australia’s PPP Head Coach in the short (December 2-8, 2006). We have a few and in what way? term? minor Internationals in 2007, but focus Many coaches have influenced my career, Create more opportunity for swimmers towards the Telstra Trials in March 2008, but looking back at my own career and with disabilities (SWD’s) and their where the Olympic and Paralympic Teams the mistakes I have made along the way coaches. We will do this by creating a will be chosen. The Paralympics are in is where I learn the most. I made the clearer athlete pathway from grassroots September 2008. mistake of thinking top coaches were to the elite. The creation of these unapproachable, but they are not, you just opportunities in the short term should What plans do you have or will you have in have to choose the right time to talk to create a better stronger team in the long place to identify fresh talent for the PPP? them. I didn’t work as an assistant coach term. For coaches, the opportunity to We are working closely with the Australian under a top coach, but I also never asked attend National camps and International Paralympic Committee and their Talent any top coaches if they would mind me Tours will provide an excellent pathway for Search Program. We are also working showing up at their program and walking professional development. very closely with the State Swimming the deck with them. I made assumptions Associations in setting up their SWD about our profession and in doing so, What about the long term, say in the next reduced the opportunity to create an six years to the London Paralympics? Development Squads. We are constantly education for myself. The education and To be the number one Nation in checking results from all swim meets professional development opportunities Paralympic Swimming. To do this we need involving SWD’s throughout Australia. are there for all coaches, all you have to to develop more swimmers in the S1-S5 How closely will you work with Alan do is create the opportunity. classes. Since the 1992 Games, we have Thompson and Leigh Nugent? only won 2 medals in these classes, both What has been the highlight of your Alan and Leigh provide mentorship and in Athens (Women’s SB3 50m breaststroke coaching career? direction. They have a huge job ahead of and SM4 150 IM). This means of some I was watching my daughter swim in a them and are passionate and committed 800 plus medals on offer in these classes breaststroke final as a 9 year old. I was to achieving their goals, yet they still find during this timeframe, we have won 2! Not standing with other coaches and we were acceptable, we need S1-S5 swimmers for the time to give advice when I ask for it. laughing because she kept turning her the 2012 Games. Can a coach of elite able bodied swimmers head to look at her competitors. She saw be the coach of elite disabled swimmers at me laughing and poked her tongue out at What is the basic timeline for an elite me, in turn I pulled a face at her and she disabled swimmer between now and the same time? responded. She laughed her way down Beijing? Yes. Peter Bishop is an excellent the pool. After the race she ran over and There is the Trials for the IPC Swimming example of this coaching Matt Cowdrey hugged me. We didn’t care about the time World Championships (August 11- and Caroline South to the Melbourne or where she came, we had both shared 13, 2006), the IPC Swimming World Commonwealth Games team. a magical moment for a sport we both love. Oh yeah, the Athens and and the Melbourne Commonwealth Games were pretty good too.

Explain your 2006 Commonwealth Games experience: It was excellent to be part of a mainstreamed Team. Alan Thompson and the Swimmers Leadership Group from that team deserve a huge pat on the back. We were one team.

Do you see more major international meets becoming integrated in the future? Hopefully there will be more integration, but logistics do pose a problem. The Commonwealth Games is a start, but we still don’t have a full program at that event. 50 and 100 freestyle are not the only

© B. Keogh SWIMMING IN AUSTRALIA 1 4 events our swimmers compete in. They swim the other strokes and the IM as well, QUICK PERSONAL GRABS so it was not a fully inclusive event. Maybe Nickname: BK in the future! Age: 35 Matt Cowdrey has been sensational over the last couple of years, breaking world Family: Wife – Helen; Kids - Aislinn records almost at will. Why is he so good? (15), Jacob (10) and Nicholas (8) Matt has an elite training program in Lives: place and doesn’t make excuses. It’s that simple. Pools / Clubs coached at: Ferny Hills Should he become the face of the Australian Paralympic Team? Aust Reps coached: Tamara Matt should become an Australian Nowitzki (Sydney 2000) Paralympic Ambassador. The Swim Team Coffee or Tea: Coffee should be the face of the Australian Paralympic Team, but try telling the other Beer or Wine: Either Paralympic sports that. AFL, NRL or SUPER14: Football Meat Pie or Salad: I want Pie, but should have salad Winter or Summer: Spring and Autumn

© B. Keogh

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Look for the Matador full page advertisement in this issue for a 10% discount!! Kicking On Green and gold after a lifetime in a sport which saw Gary The common theme was simple: “Let’s theme heralds represent Australia at the 1956 Olympics have a beer with Gaz.” and the 1958 Commonwealth Games. Gary Winram’s 70th The yarns and the beers flowed freely and birthday He mixed his stillwater career successfully a few tears as well as Gary remembered former colleague and lifetime friend Terry MORE than 100 family and with a stunning surf lifesaving career and Buck who died tragically two years ago. friends turned out to celebrate the he holds the distinction of representing 70th birthday of Olympian, surf Australia in both sports. A regular at the ASCTA convention since swimmer and legendary Australian its inception, Gary and wife Jan turned on Gary’s “wall of fame” is lined with photos, swim coach Gary Winram on the a great night complete with the green and

I an H anson certificates and momentos of a lifetime in Sunshine Coast. gold cake and Olympic rings. Australian Swimming and Surf Lifesaving. by Gary and wife Jan moved to Among the guests were Olympians Ilsa Queensland from Sydney in And the guests who came from far and Konrads (1960), Ruth Everuss (1964), retirement in 2002 and have settled into wide to celebrate “Gaz’s” birthday bash Alan Wood (1964), Julie Dyring (nee the relaxed lifestyle in their Tewantin home were representative of all his walks of life. McDonald) (1968) and 1996 Coach of the Quadrenium John Carew along with close friends and coaches Alan Thompson (Australia’s current National Head Coach) and Tony Shaw.

There were surf lifesavers from Gary’s club North Bondi, Torquay, Angelsea, Coffs Harbour, Noosa, Freshwater and Currumbin.

Apologies came from his 1956 team mates and who will catch up with Gary and the team from Melbourne at the 50th Anniversary of the ‘56 team in November.

Congratulations Gary on a great career… Thanks for the memories and the © Hanson Sports Media headache.

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1 7 SWIMMING IN AUSTRALIA h i g h P e r f o r MANC E Changes in the freestyle stroke during resisted and assisted swimming

Ben Williams1,2, Peter Sinclair2,3, and Margy Galloway1 1 NSW Institute of Sport, 2 Sydney University, 3 Sport Knowledge Australia.

INTRODUCTION • Tethered swimming – fixed in one spot its effect on swimming performance in the pool (usually via a cord). Swimming races are decided by and stroke mechanics. Some research has shown it is possible to improve hundredths of a second and with Assisted swimming (AS) is used for performance (Rowe et al., 1977), while the advancement of sport science in developing speed by allowing an athlete to others in contrast, have demonstrated swimming over the past few decades train above race pace. It is thought that AS it elicits a positive change in the stroke there has been a great deal of change creates a stimulus that allows the athlete mechanics but not performance in the way swimmers train and swim. As to increase their stroke length (SL) (apply (Girold et al., 2003; Maglischo et al., our knowledge of swimming mechanics a force over a greater distance) without 1985). and propulsion increases, so too does adversely affecting their stroke rate our search for that elusive extra 1% (SR), or, elicit an increase in SR without There has been a growing concern among improvement in performance that will compromising their SL (Maglischo et al., scientists and coaches that if the normal give our athletes an edge over their 1985). Methods and devices currently stoke mechanics are adversely altered competitors. Two forms of training used by athletes for AS include: during resisted or assisted swimming, commonly used by coaches today there is a risk of a new less efficient stoke • Swim fins – via increased propulsion are sprint resisted and sprint assisted pattern being learned. Any benefit from from the kick. swimming. These forms of training are the principles of specificity of training a result of applying the ‘principle of • Elastic-cord towing – swimming as a would therefore be lost and the overall specificity of training’ to swimming. That pre-stretched elastic cord pulls the effectiveness of these forms of training is, that the greatest benefit from training athlete in at an increased pace. would be minimal. It was the aim of this will be derived from exercises that most study to try to ascertain what acute effects • Cable towing – attached to a cable via closely simulate those motions used resisted and assisted swimming had on a belt around their waist and towed in in performance. the mechanics of the freestyle stroke. (eg. the Power Reel (Total Performance Resisted swimming (RS) aims to provide Inc.) see Figure 1). Resisted and Assisted SWIMMING an athlete with a form of resistance study. training that is stroke and speed specific, REVIEW OF CURRENT LITERATURE. Ten female junior elite swimmers (average thereby overloading the muscles while Despite resisted swimming’s popularity age 17yrs) from a New South Wales working specific motor patterns. Methods there is a distinct lack of research showing Institute of Sport (NSWIS) development and devices currently used by athletes for any improvement in performance as a squad (IPS >875 points) participated RS include: result of RS training. Also, the research in the study. A ‘Power Reel’ was used examining the biomechanical effect of • Partially tethered swimming – where for both the resisted and assisted trials. RS on stroke mechanics is also limited the athlete swims ahead while being It is a motorised reel with a cable that and generally unfavourable. RS has restricted by some device, including: attaches to the swimmer around the waist been shown to alter the stroke length swim-racks, sponge/bucket/parachute (see Figure 1). During AS the Power (SL), stroke rate (SR), hand depth, hand swimming, elastic-cord swimming, or Reel pulled all swimmers at a velocity velocity and range of movement of the cable resisted (see Figure 1). equivalent to a 28.1s ± 0.8s lap time. stroke (Maglischo et al., 1984; Payton & During RS, the Power Reel applied an • Swim paddles – oversized hand Lauder, 1995; Takahashi & Wilson, 1997). average force of 17.5N (1.8kg) ± 2.9N paddles. Increasing in popularity, AS training is to retard the swimmer. All subjects • Drag suits – swimming costumes being used more often, however, there performed one 50m freestyle trial under (usually baggy) that provide extra drag. is again a lack of research examining each condition: normal

SWIMMING IN AUSTRALIA 1 8 h i g h P e r f o r MANC E

more mature swimmers. If that is the case then the results of this study indicate that coaches must be aware that to possibly gain any benefits from RS, a good initial strength base may be necessary.

Figure 2. Graph of average SL and SR for each condition.

Assisted Swimming (AS). Comparing the stroke mechanics of AS with FS showed a number of variables that were significantly altered. The AS trial was found to increase the SR, SL and velocity of the trial, while decreasing the maximum hand depth reached during the Figure 1. stroke. While initially the increase in both SR and SL could be considered desirable, (FS), resisted swimming (RS) and assisted found in the RS trial compared to the FS the decrease in hand depth during the swimming (AS). One complete underwater trial. It is possible that the swimmers were AS trial could indicate that the hand was stroke cycle (from right hand entry to unable to produce the higher propulsive travelling less total distance underwater, right hand entry) was analysed using 3- forces necessary to overcome the added thereby accounting for the increased SR dimensional computer analysis. force from the tether and maintain their of the trial. This finding then suggests SL. A further analysis on the average total that the swimmers may have in fact been Figure 1. A Power Reel, used for both force experienced by the swimmer during pulled along by the Power Reel rather than resisted and assisted swimming training. the RS trial was found to be approximately increasing their hydrodynamic propulsive the same as for the FS trial (as the added forces (as is the aim of this form of FINDINGS. resistance from the Power Reel was training) to match their velocity provided There were a number of both positive and compensated by a reduction in total drag by the tether. negative changes found in the mechanics experience due to the reduced velocity of The findings of this study show that AS of the stroke during both RS and AS. See the trial – drag is decreased as velocity can elicit positive changes in the stroke Figure 2 for a graphical representation decreases). If this is the case, then the mechanics that are in line with aims of of the average results for the SL and SR efficacy of this type of training must be assisted training and the principles of across the three trials. questioned as a form of resistive training, specificity of training. However, it also as it appears to potentially fail its primary Resisted Swimming (RS). appears that the swimmers negatively objective - to provide added resistance for The results of the stroke analysis done altered their stroke (decreased hand the swimmer to work against. in this study indicate that RS does not depth) in order to achieve some of the significantly affect the range of motion It is possible however, that due to the aims. This form of training therefore of the hand relative to the shoulder, young age of the swimmers (average age appears to be beneficial but remains indicating that there was no shortening of 17 years) that the results may have questionable. Depending on the purpose of the arm-stroke when compared to been influenced by their slightly weaker of this form of training and under the FS. This, combined with there being strength compared to older, physically proper instruction from a coach or no significant change seen in SR or relative hand velocity (relative to the body) suggests that a certain degree of training specificity, the speed of the arm movement underwater (while under load), was maintained. There was also found to be no significant change in elbow angle, body roll of the hips or shoulders, or maximum hand depth (relative to the body) also indicating that there appeared to be no change in stroke geometry during RS.

However, there was a decrease in SL and average absolute hand velocity (reached during the stroke, relative to an external marker), which could account for the significant decrease in average velocity Figure 2.

1 9 SWIMMING IN AUSTRALIA h i g h P e r f o r MANC E

Biomechanist however, it could potentially The findings of this study show that California: Research Center for Sports. be beneficial to swimmers. assisted swimming can elicit positive Maglischo, E. W., Maglischo, C. W., Zier, changes in both SR and SL that are in line SUMMARY. with the principles of training specificity. D. J., & Santos, T. R. (1985). The Effect of Sprint-Assisted and Sprint-Resisted The efficacy of this form of resisted Subjects however, did decrease their hand Swimming on Stroke Mechanics. Journal swimming training must be questioned depth, resulting in their mechanics not given the results of this study. While being completely maintained. It is thought of Swimming Research, 1 (2), 27-33. however, that under the proper instruction most measures of technique remained Payton, C. J, & Lauder, M. A. (1995). and supervision from a coach, assisted constant, the reduction in SL implied that The Influence of Hand Paddles on the swimming could have potential benefits swimmers were unable to prevent their Kinematics of Front Crawl Swimming. to swimmers. hand from slipping back during the stroke. Journal of Human Movement Studies, 28, This finding was supported by a reduction Monitoring for both resisted and assisted 175-192. in resultant hand velocity, suggesting training would be best achieved through the a decrease in force production by the use of an underwater camera. Filming the Rowe, E. L., Maglischo, E. W., & Lytle, arms. Overall it is also possible that there athletes from both the front and the side D. E. (1977). The Use of Swim Fins For was no significant additional increase would give coaches the opportunity to fully Development of Sprint Swimming Speed. in force applied to the swimmers (when evaluate and monitor the stroke mechanics, Swimming Technique, 14, 73-76. compared to normal swimming) due to the paying particular attention to key areas such Schleihauf, R. E. (1983). Specificity subsequent decrease in velocity of as hand depth and hand path. the trial. of strength training in swimming: a REFERENCES. biomechanical viewpoint. In A. P. Coaches should be aware that not only Hollander et al. (Eds.), Biomechanics Girold, S., Calmels, P., Maurin, D., Milhau, will the load they apply to the swimmer N., & Chatard, J. C. (2003). Evaluation and medicine in swimming: proceedings have an effect on technique, but that of an assisted sprint training period in of the Fourth International Symposium there may need to be a certain strength swimming. Isokinetics and Exercise of Biomechanics in Swimming, Human base for swimmers to have to avoid Science, 11, 72. Kinetics Publishers, pp 184-191. negative changes and before achieving any potential benefits from this type of Maglischo, C. W., Maglischo, E. W., Takahashi, T., & Wilson, B. D. (1997). The resisted swimming. Coaches should also Sharp, R. L., Zier, D. J., & Katz, A. effects of tethered swimming on freestyle be regularly monitoring and supervising (1984). Tethered and Nontethered Crawl stroke techniques. XVIth Congress of the resisted sets to ensure that there is no loss Swimming. In J. Terauds (Ed.), Sports International Society of Biomechanics, of correct technique. Biomechanics (pp. 163-176). Del Mar, University of Tokyo, p23. © Michael Dodge Melbourne, Herald Sun

SWIMMING IN AUSTRALIA 2 0

h i g h P e r f o r MANC E 2006 Oceania Championships: Dolphins I an H anson

By Reign Supreme In Cairns

before she won the 100m butterfly, in her sixth Championship record of the meet, with a time of 1:00.60. Moments later she was back in the water again to blitz the field in the 50m freestyle with a time of 26.13, just 0.05 outside Libby Lenton’s meet record, and half a second ahead of New Zealand’s Commonwealth Games representatives (26.63) and (26.76).

Zalewski’s final gold medal of the night, her seventh of the week came when she anchored the Dolphins 4x100m medley relay team.

The team of Meagen Nay (1:03.44), Katie Bird (1:11.60), Samantha Hamill (1:02.32) and Zalewski (57.62) clocked 4:14.98 to

Pic by Hanson Sports Media beat home the second Australian team of Siobhan Keane (1:05.67), Talia Goddard THE NEW GOLDEN GIRLS??: Siobhan Keane, Amelia Evatt-Davey, Ellese Zalewski, Meagen Nay after winning the 4x100m freestyle relay (1:12.68), Amy Smith (1:02.02) and Evatt- Davey (56.63).

It rained from above and then poured gold erasing the former Oceania Championship DELANEY’S RECORD LEADS MEN’S for the Telstra Dolphins on the final night of record of 27.33 set by Danni Miatke in TEAM REVIVAL competition at the Oceania Championships 2004. Australia’s men matched the winning in Cairns with the young Australian performance of their female counterparts Less than 15 months after setting the old squad ending the pool component of the in the medley relay with Ashley Delaney mark Miatke was the world 50m butterfly meet with 66 medals and a stunning 19 (56.57), Kieran O’Regan (1:03.81), Tim champion and Zalewski looks headed in Championship records. the same direction. Her time was the sixth Pic by Hanson Sports Media National Youth Coach Leigh Nugent’s fastest ever by an Australian and ranks young team amassed 32 gold, 25 silver and behind an exclusive list of Olympic and 13 bronze medals in an impressive week’s World champions in Miatke, Petria Thomas, competition - including the 5 and 10km Alice Mills, Libby Lenton and Jessicah open water events. Schipper.

Ellese Zalewski and New Zealander Corney There were highlights aplenty on a wet final Swanepoel were named the Male and night when the Dolphins won 12 of the 14 Female Swimmers of the Championships events on the program but no one stood for their record breaking swims in their out more than 14-year-old prodigy Zalewski respective 50m butterfly races. who won a staggering four gold medals and set two meet records. Zalewski scorched the field in the women’s 50 metre butterfly final on the opening First up the Jol Finck trained schoolgirl night to stop the clock in a stunning meet won the 200m freestyle in a new meet and SLEEPTALKER: Sprinter Tim LaForest holds a media record and personal best time of 26.92, Australian 14 years age record of 2:00.51 conference in his sleep

SWIMMING IN AUSTRALIA 2 2 h i g h P e r f o r MANC E

Stephen Parkes took off like a scared rabbit in the men’s 200m individual medley and held his form all the way through the four lap event to set a new meet and Australian 17 years age record of 2:03.43.

BROOKE’S OPEN WATER DOUBLE In the open water events, Miami tyro Brooke Fletcher took her first steps towards a lifelong dream of competing at the Olympic Games with emphatic victories in both 5 Pic by Hanson Sports Media and 10km events. Pic courtesy The Cairns Post GROUNDED: Meagen Nay tries everything possible to hold her one leg to the ground In the 10km event Fletcher was ZOOLANDER: Nick Cordner and Stephen Parkes pose for the media followed home in the women’s Dodd, swimming on his 23rd birthday race by team mate Nikita Meagen Nay, Siobhan Keane and Amelia (54.53) and Tim LaForest combining for a Barsby, while in the corresponding men’s Evatt-Davey swept all before them at the time of 3:45.24. event, Australians James Davis and Kieran Trinity Anglican School pool and smashed Carrigan claimed the silver and bronze the four-year old 4x100m freestyle meet The win was Delaney’s second of the night medals, while Davis won the 5km with record for the glamour relay event. after he swam a personal best time and Carrigan again taking the bronze. smashed the meet record he had set in the The record was held by the team of Teagan heats with a classy time of 55.82. BIG NAMES ERASED FROM OCEANIA Wilkie, triple Commonwealth Games BOOKS gold medallist Sophie Edington, World It was Delaney’s first time under the 56 One of the most pleasing aspects of the Championship silver medallist Melissa second barrier and a fine reward for what competition for Leigh Nugent were the Mitchell and former world record holder had been a consistent month of racing for amount of records broken by his young Libby Lenton. the 20-year-old. Delaney beat home team charges with names like Libby Lenton, mate Brits (57.78) and Kiwi Kurt Bassett A trifecta of “Nicks” stole the show for Sophie Edington, Danni Miatke, Kelly (58.07) and was later rewarded with a place Australia in the men’s 200m butterfly with Stubbins, Andrew Lauterstein, Josh Krogh on the Dolphins team for the Pan Pacific Nick Cordner (2:00.69) winning the gold and Ryan Pini permanently erased from the Championships, along with team mates from Nick D’Arcy (2:00.98) and Nic Donald record books. Nick D’Arcy and Stephanie Williams. (2:01.81). “The records are a reflection of the fighting Earlier Prosser had made it a sprint freestyle spirit of this team and the standard is set double with a commanding win in the blue Pic courtesy The Cairns Post from athlete to athlete,” Nugent said. ribband 100m freestyle event. “When one athlete lifts the bar the others Pic by Hanson Sports Media rise to the same level and it is an infectious characteristic you would like to build into every team.

“Our current national team is littered with names of swimmers that have held records at this meet in the past and these guys have a lot to look forward too.

“Some of our guys have been on a tour to Europe or the USA and then raced at the Grand Prix in Brisbane so they have been racing for a month but they are still improving which is great.”

GIRLS CONTINUE SPRINT RELAY TRADITION Australia unearthed an exciting group

of teenage sprint stars at the Oceania THE EYES HAVE IT: Kristen Wilson keeps focused on THAT WAS FUN: Is James Davis always this happy after Championships with Ellese Zalewski, the task ahead swimming 10km in 30km/hour winds?

2 3 SWIMMING IN AUSTRALIA h i g h P e r f o r MANC E I want you!

Some high performance squads, like help prevent some swimmers from leaving those at Miami, Redcliffe Leagues Lawnton the sport and or your program. and St Peters Western, have already successfully integrated international open OWS can also provide an additional water competitors into their training strategy for your program by using training programs and I have no doubt events such as the nationwide Grand Prix it will become the norm in most other and weekend ocean swims as a training programs too. tool and an opportunity to develop OWS specific skills. There is no question that somewhere in Australia there is an athlete, and hopefully Importantly OWS provides a change more than one or two, that has the ability in the environment the swimmers are to win an international open water event accustomed to and can offer enjoyment, but has not yet dipped the toes into the stimulation and even possible financial I WANT YOU OWS arena. rewards. For whatever reason I am sure some In 2006/07 Swimming Australia, in JOIN NOW untapped talent has yet to give the OWS a cooperation with the State Associations, go and I want to change that. is again conducting an OWS Grand Prix Series (OWS GPS) of swims around The benefits for coaches who encourage That is my simple message Australia. their distance orientated athletes are many for all the distance and varied. The series consists of 8 events of either swimmers out there 5km (three events) or 10km (five events), ploughing through the Firstly, on the competition front, which have been nominated by State OWS offers increased opportunities miles in the pool every associations and begins on October 21 in for both athletes and coaches in the way of Morwell, Victoria. morning and night. teams, funding and camps. And I want you, the dedicated coaches, There is $10,000 up for grabs in the series OWS can provide a viable alternative and we are working to try and raise more too! For a long time open water swimming for athletes - fringe distance swimmers money to increase the prizemoney. has been seen as the poor cousin of the who may miss still water teams have pool but now with the addition of the 10km the opportunity to contest and make So if you have a swimmer in your event to the Olympic program, open water OWS teams and may even present the program that enjoys a challenge and has gained a new level of importance. opportunity for some athletes to represent you are prepared to offer them a greater in duel events or competitions. opportunity to be the best athlete they can Australia has a proud tradition in open be, please take the time to consider and water swimming and right now we have At the training pool OWS can provide an OWS option for them in the future. a very talented group of elite performers alternative within your program. An OWS in our Telstra Dolphins squad but I really element can be used to attract swimmers Greg Towle believe it is just the tip of the iceberg. that you may not have recognised, or may National Open Water Head Coach

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SWIMMING IN AUSTRALIA 2 4 h i g h P e r f o r MANC E I want you! Open Water Swimming What’s Happening

Things are getting busy in Open Water I would like to make special mention of the I would encourage you to use this Swimming with our international team’s open water coach, Dean Pugh, for resource and provide feedback, as the touring teams preparing to go abroad the outstanding job he performed with this aim of the page is to make information and compete in the 2007 OWS World group of swimmers. Dean brought them easily accessible and to recognise our OW Championships (Italy) and the Pan Pacific together back in May at the event camp swimmers and their coaches. Championships (Canada). and has taken them forward to achieving Finally I would like to wish all of our the results mentioned above. Both teams will come up against very touring teams and their coaches all the strong competition, but the preparations I am working to establish an OWS Page on best of luck with their pending trips. I by all are on track and I know that the the Swimming Australia Website, which would also hope that you all have a look at swimmers are looking forward to the should be up and running by August. On the web page once it is up and encourage competition. this page we will be placing information your swimmers to consider the possible such as opportunities that OW swimming is offering The rules of entry for Pan Pacs present over the summer. the unusual opportunity for nations • Selection criteria to enter several additional entries in • OWS Calendar Greg Towle each event. This has provided our OW National Open Water Head Coach • Grand Prix Series information & results swimmers with the opportunity to compete in selected still water events. • OWS Links • OWS Articles and information Mirroring this, several still water swimmers • Teams have nominated to compete in the 10km event, which will be contested on the final day of competition. I would like to Please note the following: congratulate these athletes and their Event: Open OW National Swimming Championships 2007 coaches on taking up the challenge, (2007 OWS World Championship Trials) as not only does it provide them with (2007 OWS Junior Pan Pacs Trials {18 & under} 10km only) an additional opportunity to represent Australia, but I am sure they will be very Venue: St Kilda Beach (Victoria) competitive and they are collectively st contributing to the development of OWS in Date: 10km 21 December 2006 nd Australia. 5km 22 December 2006 25km 23rd December 2006 I would like to congratulate our OWS Oceania Team on their outstanding results. For a young team with minimal experience they performed exceptionally well in what were some of the worst conditions that they could ever expect to compete in.

Brooke Fletcher won both the 10km and 5km women’s event in great time and we collected the double with Nikita Barsby collecting silver in both events.

In the men’s events we had James Davis win the 5km and place 2nd in the 10km. Kieran Carrigan completed our great result with his two bronze medals.

2 5 SWIMMING IN AUSTRALIA National Camps 2006 National Event Camp – Women’s Sprint Freestyle

How do you coach Stephan Widmer arrived in Australia Timing in training of squad members must a swimmer who has 9 years ago from Switzerland as a be correct and precise. This allows correct not won a national backpacker following his passion for feedback for both swimmer and coach. swimming coaching. Currently Stephan age medal to break is a coach on the Australian Swimming Over the past couple of years Stephan the World Record? Team and coaches Libby Lenton and has reduced training volume so swimmers How do you coach a Leisel Jones both World record holders could achieve swimming speed and times. othwell

R world record holder and members of the Australian Swimming An average weekly training volume ranges to improve their Team. from 40-60km.

ustin personal best time Stephan said to me that all of his athletes J You will not hear Stephan ranting or raving by over 2 seconds? to get his swimmers to go fast. He gives and everyone in general, can be really By You go and see a swimmers information off speed charts good, but how often are we that good? backpacker! and goal times to achieve. This is very How often are we as good as we can be? important in front and back end speed In his squad the saying goes “Discipline is sessions. what happens when no one is watching”. It is not about the skill that the coach is Stephan is a process driven coach watching or correcting it is about the skill rather than an outcome oriented coach. that is performed when the coach is not Throughout the season processes are put watching or correcting. in place so the swimmer can improve and performance can be monitored on a weekly Another saying in Stephan’s squad is: basis by both swimmer and coach. The pain of discipline Vs the pain of Disappointment. “To be as good as you The swimming stroke is broken down can be is painful and you have to do a lot into components with a focus on pulling of things right all of the time. It’s Hard. But and kicking sets. All energy systems are the pain of discipline is no where near as focussed on, but the main emphasis is big as the pain of disappointment”. speed and time. Swimmers are constantly looking to improve their 20m, 25m, 35m I would like to thank Stephan for a great and 50m times in training. week and ASCTA for making it possible for me to attend the camp. Stroke correction and efficiency is paramount. Stephan is always fine tuning Justin Rothwell and correcting his swimmers technique. Head coach of Sydney Swim PLC]

National YOUTH camp – male sprint

It was indeed a best young swimmers head to head. The Ian, Brenton and Eamon provided pleasure to be competition ensured that each swimmer personal insights into what it means to be part of the Australian Swim Team. Each involved with the extended their potential on a daily basis. Coaching-wise, the ability to watch, talk spoke passionately about the highs and Mens National and learn from coaches of the calibre lows of their careers and what it takes to Sprint Camp held in of Vince Raleigh, Tony Shaw and Leigh get to the top. Their testimonies left each . Nugent on a daily basis was invaluable. and every swimmer with little doubt about the depth of passion they have for the The five day trip in May, bought The daily de-brief held after each training sport or the commitment it takes to be the together some of our countries session ensured i gained a much greater best. best young male sprinters as understanding of how and why training Craig Burns well as the experience of Ian sets were done. Finally, i would like to thank Swimming By Thorpe, Brenton Rickard and Carol Fox and Peter Ring did a fabulous Australia for the opportunity to participate Eamon Sullivan. The weather and job motivating and challenging the in the National Youth Camp as i am the facilities made the experience even more sure the experience will prove invaluable swimmers on a personal level. A real enjoyable. to my coaching career. sense of team was achieved which I From a personal perspective it was a believe will see many of these swimmers pleasure to be able to experience a move forward with their careers and training environment that placed our hopefully onto the Australian team. National event camp – women’s IM & breaststroke

I had the to chance in the breaststroke group and I found his coaches had a lot of funny things to say to work with Barry sets very detailed and that they challenged about themselves (mine was I had the largest cockroach in the world 7.5cm) it Prime (I.M Head the swimmers to push harder and get was a great night, with loads of laughs. coach) and John more out of the session which they did Fowlie (Br/s Coach) in very well. The dry land workouts were I also got the chance to catch up with great to see with all the different ways May at the National coaches from the other groups and athletes train outside away from the pool. Event camp. listen and gain knowledge from their experiences with their swimmers and During the day when we were able to have The week was an awesome groups.

reg Morrison free time to do what we liked John and I

G experience of coaching and took the swimmers from the breaststroke watching some of the best female I had a great week, I was glad to have this By swimmers in the world. group to the beach and we walked along opportunity to assist two elite coaches and the beach and John tested their trivia I gained valuable coaching skills which Barrys sets were interesting and I was knowledge which was loads of fun. would have taken many years to learn of impressed with how he handled his my own. I would also like to thank ASCTA Medley group in motivating them, also I We had a get to know you night with the and Australian Swimming for selecting me could see from his presence on pool deck swimmers, where we were asked to say for this swimming camp. that he has had a lot of experience with our name and something interesting about elite swimmers. I worked mostly with John ourselves. Some of the swimmers and

National event camp – open water

On May 20 our Open the swimmers putting in race pace efforts Media School Water swimmers, and our group didn’t disappoint, relishing Ian Hanson also stop by during the week coaches and support the opportunity to go head to head. to take the team through some exercises in handling the media and in particular staff converged Team-building interviews. This was not new to some team upon Brisbane The focus of our week was clear from the first meeting that National Open Water members but I think it was invaluable for airport from their the newer members. respective homes Head Coach, Greg Towle, held – Bond to commence the these individuals into a team. To reach I would like to thank ASCTA, National this outcome Greg had organised Motiv8 week long national Head Coach –Alan Thompson and

D ean Pugh (organisers of The Amazing Race) and

National Open Water Head Coach – Greg event camp on the Shelley Taylor-Smith (multiple open water

By Towle for the opportunity to attend Sunshine Coast. world champion) to host team building the camp. It was a valuable learning The squad was made up of our national activities between pool sessions for the experience for me and my swimmers will teams for the World Open Water first 3 days. certainly benefit from my experience. Championships, Pan Pacs and Oceania If you have ever seen ‘The Amazing Race’ I would also like to thank the following Championships. you know what the team from Motiv8 had people without whom the camp would not in store for us on Day 2. They split the The swimmers turned up in great have been such a success: - BJ (John squad (including coaches/support staff) condition and ready to work hard. The Saliba), Michael Bohl, Kyle Capell, Britt into 4 teams and then gave us a series of focus of our test sets for the week was Caling, Ian Hanson, Shelley Taylor-Smith, tasks to complete. The key to completing on the optimal timing of feeding for the Megan Anderson and the guys from these tasks was that each team member 10 and 25 Km races. Megan Anderson Motiv8. The willingness of these people had to do their part or the team would fail. (QAS) set up 3 feeding systems and then to share their knowledge was greatly There was no room for individuals. randomly picked swimmers for each. appreciated and I look forward to working To monitor the effects of the different Next was an afternoon and evening with with them in the future. gels/drinks, Megan and her assistants Shelley. The first thing that strikes you Dean Pugh performed blood glucose testing. The about Shelley Taylor-Smith is the passion Head Coach, Brisbane Grammar aim was to see which method of feeding she has for Australia and Open Water Swimming maintained a consistent level of blood Swimming. This passion certainly rubbed glucose without spikes and troughs. As off on our swimmers, as Shelley led them with all testing the results are reliant upon through a team goal setting session. © Swimming Australia /Sport Shoot y o u T H d e V e l o PM E NT Trans Tasman Tour The Athlete The Fisher and Paykel fatigue the swimming engine slid up a gear Perspective Trans Tasman Tour forms and athletes surprised themselves shaving PB times and records continued to fall. an imperative part of the Meeting in Adelaide on national youth program Following are a number of accounts from the 4th of June 2006, Trans Tasman participants. Are you looking for engineered by National Australia’s up and swimming excellence? Trans Tasman Tour is Youth Head Coach Leigh the best place to start, where will you be next coming star swimmers Nugent. year? met for what would be an experience never In the words of Nugent “The primary June 3-10 Trans-Tasman Series to be forgotten, Trans objective of the program is to develop (Adelaide-Wagga Wagga-Canberra) Australia’s young talented swimmers • The entire National Fisher and Paykel Tasman. into internationally competitive senior Flippers are selected for this series. L izzie Archer The competition between Australia swimmers. To achieve this goal we must • This activity is designed to assist swimmers Green, Australia Gold and the be patient (not everyone progresses at the By in developing their skills of travelling and Kiwi’s had begun. same rate), secure the expertise of the racing, maintaining high standards of best personnel available, invest financially Over a week’s duration, a series of intense performance under stress and fatigue. It is competitions were held in 3 different and live the belief in our young people and the first occasion where swimmers enjoy locations, them being Adelaide, Wagga our program. A feature of the program the honour of representing Australia and content is developing the person as a get to experience functioning and routines Wagga and Canberra (AIS). At these whole not the athletic potential in isolation. of the operations of an Australian touring locations it was a race for not just points, Education and professional development team. but also pride between Australia Green of the coaches and support staff is & Gold and New Zealand, all hungry for • The Australian Team is divided into two conducted in conjunction with the swimmer victory. Every swim counted, and at times balanced teams (Green and Gold) who development.” it was just 1 point the difference between compete against each other and a team winning and Adelaide to Mildura to Wagga Wagga to from New Zealand. Canberra provided the landscape for the losing the session. No-one cared how it was Fisher and Paykel Trans Tasman Teams to • The swimmers are flown to Adelaide for done, but it was vital that the guard and the be challenged physically and mentally. The the first two meets then travel by road to opposing teams psyching skills didn’t lead 8 day journey was built so that everyone Wagga Wagga for the next two meets then to any vulnerability in (and out of) the pool. involved was exposed to the intricate on to Canberra for the final two meets. In the end, Australia Green was able to win workings of a Travelling Australian Team. • Four available coaches are selected all 6 meets in style by over 100 points. 6 fiercely competitive meets between the based on the 4 highest male swimmer It was not only the swimmers, coaches and Aussie Green, Aussie Gold and NZ Black performances (by swimmers on the team) support staff who were getting into the spirit teams combined with a stressful travel load, at Australian Age Championships based on of the series, but when in Wagga Wagga, nutrition and hydration education, media the Australian Age point score. one class from 2 primary schools came training and team building made up the • Four available coaches are selected major components of the tour. along to cheer. These two classes, although based on the 4 highest female swimmer made up of very little people, made such The swimming performances were nothing performances (by swimmers on the team) a big noise it was impossible to hear short of extraordinary and as the tour at Australian Age Championships based on the person next to you. This really fired came towards the end and teams began to the Australian Age point score. everyone up and the racing kept on getting Winners – the Aussie Green Team faster and faster.

Although the biggest part of Trans Tasman is the racing, another major part is learning how to manage yourself. Traveling by bus to each of these locations is very tiring and somewhat strenuous, but experiencing Trans Tasman has allowed me to know how to properly conduct myself in such a way that I am able to relax, travel, swim fast and at the same time have a great time!

Going on Trans Tasman was definitely the highlight of my year. Going as strangers then leaving as friends was (and still is) the best part of Trans Tasman. Being on this tour is a great privilege and should be an SWIMMING IN AUSTRALIA 2 8 aim for all aspiring swimmers. y o u T H d e V e l o PM E NT

leadership and organisation straightforward; provided the pre-planning Event Management Report shown by Swimming and co-ordination has been successful, Australia’s National Youth the actual meet, under the direction of the Coach, Leigh Nugent. Meet Manager and Technical Manager is Developing and maintaining rolled out in a structured manner by the good working relationships Technical Officials and athletes. with the venue management Post event, it is essential to undertake an staff, State Associations and overall de-brief of the event. Obtaining team members, is critical to the success of this event. A feedback and reviewing the processes lot of preparation is required undertaken provides useful information pre event to ensure that that could enhance the next event. It may everything goes smoothly. We not be necessary to ‘re-invent the wheel’, rely on our networks to assist however keeping an open mind and in preparation, so that when considering areas of improvement is good everyone does arrive, it all event management practice. works seamlessly. Ensuring that equipment and resources I would like to commend management and An event in one venue is are delivered and set-up at the times staff for their planning and attention to challenging enough to organise required, takes many hours of planning detail to ensuring a successful 2006 Trans when you are located in a and co-ordination with contractors Tasman Series. The management team, different state, but planning and and transport providers. Transporting, coaching and support staff and athletes running an event across three accommodating and providing three meals from both Australia and New Zealand states in seven days with six swim a day for a large group of people, requires for demonstrated strong teamwork and meets while coordinating travel, very thorough planning and attention to professionalism across the week long accommodation and catering detail. Ensuring suitable accommodation event. I would also like to recognise the for around 100 people requires is sourced, catering is fresh and served efforts of the State Associations in South planning, organisation and on time is most important to the comfort J o Keene teamwork and that is the Trans and requirements of elite athletes and Australia, New South Wales and the ACT, as well as each of the venues involved By Tasman Series. staff, as they all are on strict training and competition schedules. along the way. This year, for the first time, I was part of the 2006 Fisher & Paykel Trans Tasman The actual swim meet organisation, from Congratulations to everyone and I look Series, and I was impressed with the an event management perspective, is fairly forward to the 2007 Trans Tasman Series.

New Zealand Boys preforming the Haka

2 9 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT MYTHBUSTERS: How does excessive or limited breathing affect swimmers? Vigorous movement of the a means of releasing muscle tension (i.e. arms and legs during any taking a deep breath and concentrating one’s thoughts on the race). Elite exercise will increase the swimmers do not hyperventilate. demand for oxygen and one’s corresponding rate Myth Busted – deep breathing is of ventilation. a relaxation technique ! Second, it’s common practice for In anticipation of this – the myth swimmers (at whatever level of exists that ‘hyperventilating’ (i.e. competition) to limit their breathing during taking numerous deep breaths short (i.e. 50m) freestyle or butterfly followed by forceful exhalation) sprints. This is done to reduce excessive will help the swimmer during a movements that may increase water race. resistance and therefore limit swimming speed. There are no breathing limitations The scientific evidence is quite clear during backstroke and breaststroke that deep and forceful breathing can not because the mechanics of taking a breath increase the oxygen saturation in the does not impede stroke (for backstroke) blood or oxygen delivery to the resting or actually serves as a counter-balance muscles. The act of forceful exhalation to other stroke components (for actually reduces the carbon dioxide breaststroke). Reducing breathing level in the lungs and blood and this has frequency also helps the swimmer to the affect of delaying the natural urge maintain a faster stroke-rate. Because to take a breath. This will extend the the time it takes to race 50m is so short, period of time a swimmer can go before sustained oxygen delivery to the muscles the urge to breathe kicks-in. However, is not required. Limiting one’s breathing hyperventilation can cause the swimmer to frequency to one breath every 10 or 15 become dizzy, feel faint, or even black- seconds during a race (i.e. two or three out. Once a person looses consciousness, breaths for most swimmers during 50m) breathing may stop. Naturally this can does not cause any injury to the body. In lead to very dangerous consequences a training situation coaches generally ask once the swimmer dives into the water. swimmers to take several strokes between breaths during sprint training. Myth Busted – never hyperventilate ! This practice is safe if the How then did the ‘myth’ get started? time between breaths is not excessive. There are actually several physiological mechanisms that are often confused or Third, there is a common training misunderstood by coaches and swimmers. practice of using ‘controlled frequency breathing’ to stimulate a condition known First, there is the notion that deep as ‘hypercapnia’. This condition causes breathing before a race can better prepare carbon dioxide to build up in the lungs the athlete physically. We have often after 4-5 seconds (the usual breathing seen elite swimmers standing behind the frequency in all strokes is every 1 to starting block taking a deep breath or two. 3 seconds). After a period of several This practice is usually associated with a minutes of swimming using controlled psychological technique of ‘centering’ or is frequency breathing the CO2 increase © Magicpbk

SWIMMING IN AUSTRALIA 3 0 y o u T H d e V e l o PM E NT causes the heart-rate to increase by All the evidence underwater stroke at the start and off a few beats; perhaps 5-10 beats per associated with altitude each turn. Coaches ‘overload’ the training minute above the normal level for energy training is inconclusive program by prescribing underwater demands alone. Why is this significant? – coaches must have an dolphin kicking drills of 15-20m repeats. Sometimes it’s beneficial to stimulate the advanced understanding Once again, this type of training should heart to work a little harder while keeping before using this training never incorporate hyperventilation and the rate of muscle contractions in the should be limited by the maturity and method. arms/legs at a lower rate. Controlled ability of the swimmer involved. Coaches frequency breathing training is usually Fifth, there is a notion that underwater would rarely need to set training distances performed at ‘moderate’ stroke rates, swimming is a beneficial training in excess of 25m, even for elite swimmers. with one breath taken every 5-7 seconds. technique. FINA rules limit the Studies have been done to test the underwater component of backstroke This practice is safe and hypercapnic affect of longer periods and butterfly to 15m and breaststrokers effective if the time spent between breaths (i.e. 10+ seconds) and are limited by the distance of one full underwater is not excessive. they have been shown to be less effective – because now we are limiting oxygen supply to the working muscles.

This practice is effective if the time between breaths is not excessive. Fourth, the condition of limiting oxygen delivery to the muscle is called ‘hypoxia’. This naturally occurs when a swimmer trains at a high altitude location because of decreased atmospheric pressure. Training in this type of environment is very physiologically stressful and coaches should be aware of how to effectively train swimmers under these conditions.

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3 1 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT A Day in the Office! At the Paralympic Program P2 Camp

After a successful coaches took advantage of this. Each team Sport Science P2 camp in Darwin was appointed a gym instructor to work with By Sacha Fulton - AIS Sport Based Scholar the group & all team members participated. Australian Paralympic Swim Team – Northern Territory Adaptation requirements were made with Sports Science is an integral part of the in March it was each athlete where necessary. Boxing got Australian Paralympic Preparation Program top score by the female team. The male time to head to (PPP). Sports Scientists travel with the team also took the opportunity to work on Queensland in May. PPP team to domestic and international a medicine ball program. Many P2 athletes competitions for analysis of races and also P2 athletes are priority 2 level have a regular gym program in their home - second tier athletes in the join the team for routine training camps. endy R oss & training program. The recent PPP2 camp at the Super Sports W Sacha F ulton Paralympic Preparation Program Pilates/Yoga/Relaxation sessions & are all SWD (Swimmers with Centre at Runaway Bay on Australia’s These sessions were very popular with all Gold Coast provided the perfect setting

By a Disability) Telstra Dolphins. athletes. Core strength needs continued The priority 1 (P1) athletes in the for a successful camp. Sports science work by athletes & these sessions assisted Paralympic Preparation Program services were provided to the swimmers with this. Flexibility workout exercises & for the duration of the camp with specific D is our highest-level squad all relaxation was on the agenda. There were having AIS scholarships as well physiological and biomechanical goals. a few males + male coaches who used as being SWD Telstra Dolphins. The 100m kick and pull tests are routine relaxation to the max & went to sleep! This elite domestic camp sees all testing measures for Australian PPP P2 athletes come together from all Activities swimmers and were designed to identify

y QL states across Australia for a week At each camp it is important to have strengths and weaknesses in upper and long camp. Selected Coaches are activities that are fun for athletes, coaches lower body propulsive movements as well a also asked to attend & assist with & Staff. Both male & female teams had as quantifying the kick and pull component the camp.This was the first time various activities throughout the week. of a swimmer’s stroke. The 100m distance that the PP program had a Female These activities included visit to the beach, was adopted as the most common distance

y B & Male team with head coaches shopping & movies but an activity that swum for a Paralympic swimmer during appointed to the teams as well as was a great success on this camp saw the competition. Both tests are conducted from staff for that team. female team compete with the male team a push start and time is recorded for a in an activity similar to the “great race”. Training Sessions: 100m maximum effort. The kick test uses Each team travelled the sights of Gold Coast Both Men’s & Women’s teams a kick board with neither hand allowed to obtaining requirements at different move off the board during the test, while the had various training schedules. landmark points. The head coach of both teams © Ingrid worked with appointed coaches 24 hours later the teams had to present their unawa to determine the main focus for finds & be creative about it. The male team had a video & the female team used power R each group & training programs were set. The theme of the camp point presentation. The female team was was “working towards Beijing”. The sessions awarded honours by a panel of judges. Both were a vital observation for the Head coaches & athletes had fun. Paralympic Coach - Brendan Keogh to see Team Orientation & Communication at just what point the P2 Athletes were in Our Paralympic Head Coach – Brendan their training process. Keogh has a motto of “A fast Team is a Stretching & Massage: happy Team” & there for it was important Warm up stretch sessions were conducted to work together as a team. Embrace each personality & communicate well. Having for both teams prior to each training session the Male & Female Teams separated meant on pool deck. This was good for coaches to that each team could work together to observe regular stretching by each athlete achieve this. Both Teams showed good team and assist athletes who need more focus in strategies & activities within each group. this area. Coach Development Massage was also available to athletes who This was very important to all coaches who were not familiar with regular massages. attended the camp. Each evening coaches Each athlete was encouraged to book in for would get together with the Head Paralympic a massage. Coach & talk about swimmers on the team, Gym Sessions Strategies & coaching techniques to assist At the Super Sports Centre at Runaway Bay with improvement. All coaches had their there was opportunity for P2 athletes to say. The experience & knowledge that was utilise the outdoor covered gym. Both head gained by this forum proved very valuable.

SWIMMING IN AUSTRALIA 3 2 pull test uses a pull buoy and lose rubber band around the ankles with no paddles. Alongside time, stroke count and stroke rate may also be recorded. With these tests conducted at regular time intervals it has been interesting to track the relative contribution of kicking or pulling to an individual swimmer’s velocity when the arms or legs are excluded. During the Runaway Camp the PPP2 swimmer’s completed the kick and pull tests for both freestyle and their form stroke and performed these tests on the first and the last day of the camp. Alongside swimming speed as a measure of intensity, a swimmer’s Peak Heart Rate (HR) is the anchor point around which HR zones are set. Peak HR can be determined for a swimmer by a peak HR test or by monitoring maximal efforts during a training phase while HR values are recorded. Values can then be assessed over time to estimate a peak swimming HR. The Runaway Bay training camp proved an ideal opportunity to educate the PPP2 swimmers about HR during training. The swimmers were © Ingrid exposed to a Peak HR test at the beginning Sunshine Coast has developed a website the online diary to document their training of the week and were taught how to monitor called the APC Swimming Team Centre details and transfer them to the online their own HR both manually and through for Level 1 and 2 Paralympic Preparation diary at a later stage. The diary has been the use of a HR monitor. Swimmers were Program swimmers and their coaches. This laminated in a matt finish so a led pencil then required to check their HR periodically customised website enables swimmers and will record the sessions regardless of during their training sets and report back to coaches residing all over Australia to “log in” contact with water. Within this section of staff. Based off values from their Peak HR and access important information relating the website is also a Coach Chat section test they could determine for themselves to SWD swimming in Australia. Swimmers where swimmers can quickly and easily whether or not they were working in the and their coaches are allocated a username communicate with their coach. Finally the correct training zone as prescribed by and password in order to access the site Swimming Team Centre features a Forum their coach. and ensure that their personal and training section as well as a Contact Us section Finally, underwater videoing was available information remain confidential. where swimmers can select a staff member for all swimmers during the course of the The website features eight different sections of the Paralympic Team and directly email camp in order for underwater technique to in a clear and simple format that is easy to them with any questions, queries be analysed more closely. An underwater follow for computer users of all levels. The or comments. video camera relayed images back to a Members Page is the home page of the The Swimming Team Centre has so far media player for swimmers and coaches to website and features a News Update and proved to be an excellent tool for the SWD analyse technique poolside as well as seeing Newsletter section, Events Calender, Athlete swimmers. Members of the team are the images projected onto a big screen at of the Month and Swim Squad section where regularly updated with important Paralympic a later stage. Underwater video footage the current PPP squad can be viewed. In swimming news and information and concentrated on specific technical skills the Details section a swimmers can change detailed accounts of the swimmer’s training such as the streamline position adopted their password to a word of their choice sessions are documented weekly. Soon to be in the underwater phase of the dive, the and also allows them to directly access the position of the body during the tumble database of the APC in order to keep their added to the website will be a Race Analysis phase of the turn and specific phases of the personal details up to date. This section also Report section, where swimmers can stroke such as hand entry or the catch. A allows the swimmer to update their race download race analysis reports, including DVD of the underwater video footage was results. The Team Information, Policies and segment times and stroke parameters of created and sent to coaches along with Photos section allows swimmers to view their competition performances over the feedback from staff at the camp. important information and documentation years. A Training Report section will also relating to the Australian SWD program and be added to the website to give swimmers Team Centre Website view photos of swimmers in action. and coaches a break down of their training At the P2 camp sessions were given for information per session and per week. It is P2 Athletes & Coaches on how to use this A training diary in the form of an excel envisaged that the Swimming Team Centre spreadsheet has been loaded into a valuable tool. This is how it works! will greatly assist swimmers and coaches in calendar within the Log/Program section Paralympic Preparation Program Team their preparation for the 2008 Paralympic of the website for swimmers to log their Centre Website Games in Beijing, China. training sessions on a daily basis. In By Sacha Fulton- AIS Sports Based Scholar order for accurate main set data to be For more information on the Paralympic Australian Paralympic Swim Team recorded including times, heart rates and Preparation Program – Swimming Australia The technology of the Internet is a common rate of perceived exertion (RPE) scores, email: Melanie Jenkins – Paralympic component of the modern day. Swimming training equipment has been provided to Program Coordinator melanie.jenkins@ Australia in conjunction with the Australian the swimmers in the form of a Polar FS1 swimming.org.au Wendy Ross – Paralympic Paralympic Committee, The Australian heart rate monitor, laminated copy of the Program Development Officer – wendyross@ Institute of Sport and the University of the Borg RPE scale and laminated version of telpacific.com.au

3 3 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT Principles of Planning for Age-Group Swimming

Introduction frequency of training and volume / intensity Next, the coach must determine the desired from each training squad. The long-term and medium-term preparation D r R alph ichards C EO Training plans evolve Australian Swimming Multi-Year Age-Group requirements for each training squad.

by through a series of Development Model provides a general How much and what type of training is stages from general blueprint for constructing conceptual required for swimmers to achieve interim to very specific objectives. training plans for young swimmers. goals? Naturally, factors such as technical Each level of planning Older age-group swimmers and senior skill, maturation, training background, should fit into the next, swimmers may follow a more specialised competition experience, and performance providing a framework for training model that’s influenced by specific expectation will influence the answer to constructing day-to-day performance goals. training plans. this question. The coach may need to The annual plan, or perhaps a 2-3 year consult with parents, so that everyone Documenting the plan (in writing) plan, should target the most important has the same understanding of what will help the coach review and competitions for that level of swimmer and commitments will be required. Parents adjust the plan during a season then work backward to develop a training are often dissatisfied with end-of-season and from one season to the next. program that builds peak performance at results because they failed to establish Planning should take into account the appropriate time. It may be necessary a consensus of opinion with the coach a large number of variables and to replicate this planning exercise for regarding the necessary training and provide a pathway for decision various age-groupings or squad levels. For competition commitments and the relative making. example, very young swimmers will aspire capability of their child. Performance A well-constructed training plan should to achieve greater skill and fitness and will goals must also be viewed in light of also be flexible enough to be an interactive compete within the limits of their maturity. each swimmer’s innate talent and state document – always guiding the direction of These swimmers can easily prepare to of maturation. the program, but changing and growing as swim at their best very frequently because Comprehensive training plans evolve from circumstances warrant. their rate of improvement is heavily influenced by maturational factors. Older general objectives through a series of Before the plan begins to take shape the age-group swimmers will have more stages to give focus to short-term plans. coach should identify what long-term specific performance objectives, such as strategies are to be used; for example, State or National competitions, and will philosophical decisions regarding the target peak performance several times each season to achieve qualifying times. Different plans will dictate a different level © Ingrid of commitment and this may require that some less important competitions coincide with training periods designed to enhance a longer-term performance objective.

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At the end of the process the coach must years of solid training background and sit down and write out individual training combine that with a ‘fast-track’ approach sets that fit logically into a single training to racing under pressure before they can session; that fit within the current training make the transition to senior swimming. cycle, that build upon other cycles. This Maturational variation between individuals process supports the original long-term is not an excuse for coaches to ‘over’ or training goals or objectives. All stages ‘under’ train individuals. Proper planning, of the planning process should be written monitoring and evaluation of training down and reviewed from time to time should ensure that every swimmer’s to assess current progress and plan training is optimal. future training. Age-Group Training Model Three important concepts should be A general developmental model will incorporated into the coach’s planning. establish the background conditions and First, different training periods should have training experiences applicable to most different emphasis in terms of training swimmers during the age-group years. components and developmental objectives. Biological maturity, progressive skill Second, it’s of paramount importance development, physiological capacities, that both mastery and retention of lower emotional and social maturity are all level skills and fitness components are major considerations when guiding carried forward to the next training period. swimmers through their teen years. The Swimmers must be able to maintain basic age-group swimming program must skills and fitness components, or quickly target objectives that are compatible with • Skills develop from ‘Learning’ re-acquire these after a period of reduced each swimmer’s readiness and ability to ‘Performance with Speed’ to training. Third, training plans should be to achieve. Therefore, age alone is an ‘Performance with Speed while progressive (i.e. advancing in a logical unreliable criterion for assigning athletes to Under Pressure’. manner) in their application. specific training squads. Older or younger • The current level of physical Developmental Considerations swimmers may fit the ‘achievement model’ preparation impacts on skill (i.e. ability to make qualifying times) for a acquisition. There are numerous accounts of how particular squad without being able to fulfil young children progress from novice to • Motor development and the complexity all of the required ‘performance objectives’ elite swimmer. Three challenges face of a skill will affect the time it takes to (i.e. ability to train a number of sessions coaches in sustaining performance consolidate the permanent application per cycle and fully recover, ability to absorb improvements through the age-group of a skill. complex training routines, etc.) for that years: (1) teach proper technique and squad. The important criteria for optimal continue to refine skill levels, particularly Physiological Development placement within a squad structure should when the swimmer is under stress, (2) • Sporting preparation that coincides be the attainment of key performance plan appropriate training for physiological with developmental stages will result in objectives – physical, technical and improvement that is both interesting better long-term improvements. psychological. Squad organization and and challenging, and (3) nurture the the application of training methods should • Prior to puberty the energy system late maturing individuals by keeping reflect appropriate objectives for each that is developing most rapidly is the them in the sport and maintaining their stage of ‘swimming maturation’. aerobic system. developmental progression. It’s also • Aerobic endurance based training is important for the coach to understand The effects of youth training programs on likely to produce long-term residual what aspects of sporting development are sporting achievement have been extensively training affects. most sensitive to change during certain studied. Various recommendations stages of physical growth and maturation. forthcoming from generic research can be • Training loads are only affective if the directly linked to our coaching models for young athlete can sufficiently recover to Examples of developmental variations skill development, physical development, stimulate adaptation. among swimmers are numerous. and psychological development in Physiological capacities, such as aerobic Psychological Development swimming. Many coaching practices endurance, will develop quite rapidly impact upon our implementation of these • Programs must address social and during the critical period of pre-pubertal recommendations. These key points (see emotional needs to maintain a growth and it’s possible for some 12 or 13 below) should be incorporated into each swimmer’s motivation to participate. year-old girls to achieve elite performance coach’s a ge-group training model. • Age-group swimmers are not ‘little in a number of events (in particular senior swimmers’; this has implications distance freestyle, 400 IM). At the other Skill Development for the way a coach communicates with extreme of the developmental scale, late • Good Technique = High Efficiency. his/her athletes. maturing athletes have slowly developed physically without many of the pressures • It’s important to know the difference • Acknowledgement of ‘success’ or demands of elite performance. They between Technique and Style. encourages high self-esteem. must produce large performance • Complex skills should be broken down • Positive reinforcement instils a sense improvements from a platform of several into simplified technique. of success.

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• The transition from age-group to senior must always be applied concurrently on the extremes of the energy systems. If swimming is psychological as well as with the principle of training adaptation; swimmers are given a program of only slow physiological. that is, stress–recovery sequencing. The distance swimming they may loose some of • Psychological skills will improve faster timeframe required to affect change exists their natural speed and muscle power. If when they are practiced in a positive on several levels. For example, on a swimmers are given an exclusive program environment. micro-training level the rest time between of short sprint work, they are less likely to successive training swims, along with improve their cardio-respiratory function. • The emotional state during the intensity and duration of that swim, Variation in the training program allows the adolescence may be unpredictable and will determine the swimmer’s ability to coach to target some capacities for major can change quickly. continue at that level of performance. adaptations and others for maintenance. Applying Appropriate From a macro-training perspective, In addition, variation in program objectives Training Loads progressive increase in training volume allows the coach to keep the training and intensity over weeks, months, and sessions interesting and fresh. Another Most swimming coaches would agree years will shape long-term adaptation in a way of applying the principle of variation is that effective training requires an applied number of performance capacities. to recognize that a single training objective understanding of key training principles. can be satisfied using an infinite number We seek to understand how (in theory) It’s obvious that training must be specific of combinations or permutations of training individual principles shape the outcome to the physical capacity we wish to sets. Although there is value in repeating of a training program. However, when overload. This is known as the principle of certain training sets on a regular basis, training plans are actually implemented ‘specificity’ of training. In theory we would there is also value in altering the specific there is a net outcome from multiple like to isolate a capacity, overload it, allow content of training sets to accomplish the training methods that may reflect both it to recover or regenerate and then stress same objective in a slightly different way. complementary and opposing theories. it again until it has adapted to an optimum Training stressors may be overlapping, level of performance. However, in reality Speed and Effort accumulated, sequential, or sometimes it’s very difficult to isolate one capacity in Understanding the relationship between even contradictory in the way they affect this way. Even the most specific types of speed and effort is also important in adaptation. Training an athlete to achieve training must rely upon the integration of planning optimum training loads. Effort one’s potential requires a complex mix of many exercise capacities. can be given at any time and at any calculated as well as intuitive judgments swimming speed, regardless of the state of about how various training principles are Specificity and Variation fatigue of the athlete. However, true speed best applied. Training loads having a narrow focus, training places a demand upon an athlete where the major emphasis is on a single Training is the systematic application of to achieve as close to 100% speed as or limited number of physical capacities, stress to produce a change or adaptation possible. This also requires 100% effort to are examples of the principle of specificity so that, over time, similar stress is more maintain technical and tactical proficiency. of training. Although we can never easily accommodated. The process Understanding the difference between completely isolate one energy system challenges each of the body’s capacities swimming fast and swimming at controlled or one performance variable, there is to overcome the introduced stress (also speed is a vital skill great benefit in targeting specific training called the training load) in a specific way. that must be outcomes. This allows for a more efficient The training load becomes significant taught and utilization of training time. Once again, because of its intensity or volume over we can relate this principle to the micro time. The combination of intensity and and macro-levels of training. On a micro- © Hanson volume of work present an overall stress on Sports Media training level, each training set can be the body and its systems. When the load constructed so that a specific capacity is reaches a point where training can just be overloaded. On a macro-training level, accommodated, the concept of ‘overload’ training over weeks or months can be is being applied. The term implies that programmed to facilitate a progression of certain limits of exercise intensity or adaptations in a performance capacity. duration are within reach, but the body The principle of specificity is a very can’t continue to perform at that level powerful tool for the coach to use. for an unlimited period of time. Training However, there is a contrasting loads are usually sequenced into exercise principle known as ‘variation’ of modules (i.e. repeated applications) so training effects that is also important that individually the applications place a when constructing training programs high, but achievable, demand on physical for age-group swimmers. capacities. The total load from all training modules determines the degree of If one physical capacity is overload. The total stress must always be stressed to the exclusion of within one’s ability to recover sufficiently so others, over time there may be that the training stress is absorbed. The a regression in those capacities sequencing of stress and recovery takes receiving insufficient stimulation. place over both long-term and short-term This aberration of the principle of periods of time to produce the required specificity is most often seen when change. The concept of training overload coaches concentrate training exclusively

SWIMMING IN AUSTRALIA 3 6 y o u T H d e V e l o PM E NT continually rehearsed by young swimmers. Swimming fast with efficient technique is the key to maximizing individual talent. Athletes and coaches must understand that you can train and race too hard, but you can never train and race too fast. High speed at sub-maximal perception of effort is the goal of every training or racing situation. A swimmer can go out ‘too hard’ in any given race, but not too fast (i.e. if the swimmer fatigues during the second half it’s because the back-end requirements were not fully developed or the front-end technique consumed too much energy). The ability to combine fast swimming with control, particularly during the early stages of a race, improves the likelihood of an acceptable end result. The ability to control ‘front-half’ and ‘back-half’ speed is a racing skill that can and should be learnt.

Interaction of Energy Systems © Ingrid Both anaerobic and aerobic metabolic acid accumulation that may be several associated with ‘slower’ swimming speeds pathways contribute to energy production times the resting value, but controlled can be met by aerobic energy metabolism during all levels of activity, from the using both fat and carbohydrate sources; shortest sprint to the longest distance to the point where the production- this has the affect of saving glycogen swim. The relative contributions of removal rate is in balance. This point stores for fast swimming. Higher energy aerobic and anaerobic energy systems are will change in response to the type and requirements, whether from aerobic or dependent upon the energy requirement amount of training performed. Coaches anaerobic pathways rely upon the use of in terms of ‘how much energy’ and for will observe that a swimmer is capable glycogen. Therefore, glycogen depletion ‘how long a period of time’. Because of holding a certain pace, but if asked to is critical to the onset and rate of fatigue. competition swimming involves the swim only slightly faster he/she begins to This is an important consideration in application of peak or optimal resources, fatigue. Anaerobic threshold loads can be planning the volume of intense work sprint swimming requires a rapid supply associated with a specific swimming pace done during a period of time (i.e. usually of very high amounts of energy. Similarly, and a relative proportion of one’s aerobic over several days). If successive training high submaximal energy output must be capacity. If the anaerobic threshold is sessions contain work that depletes provided and then sustained during reached at a relatively high percentage of glycogen reserves, diet alone may not be longer swims. one’s maximum aerobic capacity, then a swimmer will have a greater capacity for enough to bring muscle glycogen levels We determine the relative energy back to 100%. Rest, and the periodization endurance performance. For example, if contributions from aerobic and of training intensities that do not draw two swimmers have similar maxVO2 and anaerobic sources by monitoring two heavily on muscle glycogen reserves, one swimmer reaches anaerobic threshold key physiological parameters: (1) oxygen will help the body to recover. The most at 60% and the other 80% of capacity, consumption and, (2) blood lactic acid common cause of accumulated fatigue the second swimmer will have a greater accumulation. However, in most training at the end of a hard training week is the potential for endurance performance. situations coaches do not measure either of incomplete restoration of muscle glycogen. these factors directly. Note that lactic acid The most intense sprint sets may deplete Understanding Fatigue accumulation and lactic acid production glycogen to the point of muscle fatigue are not necessarily the same. Performance The term fatigue is used to describe the after only 15-20 minutes of effort (note: response to lactic acid production is short-term sensation of tiredness and this time estimate does not include rest influenced by the rate of removal from the declining performance. There are a time between swims). Depending upon muscle. It has been shown that swimmers number of causes of fatigue, among them diet and other recovery factors, it may who improve their aerobic capacity are depletion of energy reserves, reduction take 12-24 hours (sometimes longer) for better able to cope with higher steady of energy supply, or neuromuscular and muscle fibres to return to 100% capacity states of lactic acid accumulation. This is psychological factors. after a very intense sprint an important relationship for optimal ‘back- Short-term (only a few seconds) energy training program. half’ race performance, particularly in the supply is dependent upon the availability The accumulation of waste products middle-distance and distance events. of fuel that is stored at the muscle site. from anaerobic glycolsis also produces Every swimmer has an individual Longer-term energy supply is dependent short-term fatigue in less than one minute anaerobic threshold, represented by a upon the synthesis of ATP from several of intense work. Although peak lactate swimming velocity that elicits a lactic fuel sources. Lower energy requirements production is not always a direct indicator

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of muscle fatigue, the balance between faster or more complete recovery, can not lower-level energy demands. If the training lactic acid production and removal is be over-estimated. Stress will also change frequency is low (i.e. only a limited number the key factor in sustaining repeat high the threshold for electrical stimulation of of sessions per week) and the training intensity efforts. A well-developed aerobic muscle fibres, particularly the fast twitch load for each session is relatively high, capacity will contribute to the removal fibres, and this contributes to fatigue then passive rest or out-of-water recovery side of the equation and fatigue may be because fewer fibres are recruited for techniques may be used. There are delayed. Muscle buffering capacity also the required muscle action. It’s also many individual variations possible in the helps to delay the onset of fatigue and likely that central nervous system stress application of training loads, based upon adolescent swimmers will not have the contributes to fatigue. Exhaustive efforts frequency, duration and intensity. There same capacity as mature swimmers. In may subconsciously inhibit the activation are also uncontrollable variables, such as general, improved fitness helps to reduce of muscles because the brain is constantly biological maturity and genetic potential or delay fatigue and assists in returning receiving messages regarding the ‘pain that influence the overall effectiveness the muscles to a chemical balance status’ of the muscle. An increase in the of a swimmer’s recovery program. The where additional intense work can be perception of effort is usually an early important point for coaches to realize is performed. Repeated intense training sign of fatigue. Swimmers can learn to that total training load must be balanced sets will naturally cause accumulated overcome some of these central nervous between overload and recovery. Every muscle fatigue. This residual fatigue, system inhibitions; every swimmer will swimmer will have a unique capacity to if sustained over longer periods of time have an individual level of pain tolerance recover and adapt. (i.e. several days), may lead to a state of during exercise. Psychological factors ‘over-reaching’ as a precondition to over- can never be completely separated from Strength Training training. There are a number of training physiological factors. Muscle fatigue and The misconception that young children and recovery techniques that can be used inefficient neuromuscular co-ordination is should not participate in a land based to reduce long-term sustained fatigue. The often brought about by general conditions program has been widely refuted by training principle of integrating recovery associated with psychological state, such various research studies, worldwide. swimming with intense training loads as anxiety. Keeping adolescent swimmers Provided the basic components of is a method used to minimise fatigue. motivated and focused on achieving the initial program include flexibility, Techniques such as massage, muscular realistic outcomes will make it easier for general body strength and movement stretching, hydrotherapy, contrasting the coach to apply optimum training loads. coordination there is no lower age limit to temperature stimulation, and psychological training. However, equipment should be recovery techniques all help to assist the Understanding Recovery used sparingly with younger swimmers; body during the longer-term recovery- Recovery is a process of reducing the jump-ropes, lightweight rubber cords, adaptation process. current training stress so the body can medicine balls and Swiss-ball exercises are Fatigue may also result from an inability regenerate and rebuild. The frequency, commonly used. Individual sessions may of the nervous system to activate duration and intensity of training loads be short (15-20 minutes) and they must muscle fibres. Failure of nerve impulse are used as factors to manipulate the always be well supervised and appropriate transmission may be due to a number implementation of recovery. For example, to the child’s level of development. of chemical reactions (or lack of those when the frequency of training application Prior to puberty, the frequency of exercise reactions) involving calcium, potassium, is high (i.e. the swimmer is training many sessions will progressively increase each and/or muscle enzymes. The importance sessions each week), recovery may take season; on the model that core strength of good dietary practices that contribute to the form of active swimming involving and range of movement are the primary objectives of any exercise program.* The number of sessions may progress from 1-2 per week to daily in some cases. The length of each session may only increase slightly. The total training contribution of land-based strength specific work is the product of intensity, frequency and duration of sessions. The overall objective is an even development of all muscle groups. Learning ‘how’ to exercise is a major objective during the pre-maturation years. Insist upon warm-up, correct exercise technique, and integration of land-based exercises with the swimming program. Speed of movement can be progressively increased once correct technique is maintained. Body weight and simple resistance exercises are performed in sets of 20-30 repetitions; multiple sets are progressively added. Land based

© Swimming Australia / Sport Shoot SWIMMING IN AUSTRALIA 3 8 y o u T H d e V e l o PM E NT exercises are used for muscle strength- endurance training, this will complement the muscle endurance improvements that result from swimming training alone. Keep the exercise program simple (i.e. two or three exercises in each of the major muscle groups) to fit within the overall training time per session. When the adolescent is ready for a more formalised strength training program a circuit training format can be performed with equipment to facilitate greater muscle loading. In general, rest and repetitions are used to manipulate the relative strength and endurance characteristics of the session. Longer rest between stations and/or lower number of repetitions at each station will favour muscle strength development. Shorter rest and greater repetitions (performed at a lower percentage of one’s maximum capacity) will favour muscle endurance © Swimming Australia / Sport Shoot development.

* Note: many young swimmers may achieve their strength goals by participating in other sports programs how to construct many training sets that swimmers will be ready to take a major during the year. look different, but achieve the same step up from earlier training patterns. The physiological and skill objectives. coach must be able to recognise when Older teenagers will progress to more adjustments should be made that lift or specialised programs that suit their During the years when swimmers reduce the program for maximum stimulus individual needs. Swimmers should experience their most rapid physical or additional recovery. periodically undergo assessment maturation (i.e. growth spurt and puberty), to determine their relative strength the complexity of training variables will The greatest differences in planning deficiencies. Exercises may be prescribed change. Consolidation of technique and training programs for older age-group on an individual basis (i.e. developing continued improvement in aerobic capacity swimmers, as compared to younger leg power for one swimmer, or shoulder are still important objectives. Additional age-groupers, are the amount of intense stability and strength for another). training factors such as limb speed and swimming and the length of recovery time. Strength training should always be acceleration, core body strength, and Both of these factors must be increased integrated into the swimming program training volume/intensity relationships as the swimmer trains through their late so that overall swimming performance is become more important. However, it’s teens. Another challenge for the coach is enhanced. A ‘stronger’ swimmer who does a mistake to accelerate the complexity to identify specific competition needs. For not swim faster has not trained efficiently. of training variables too quickly. At example, the ability to work out suitable every stage in the age-group swimming race strategies for heats / semi-finals / Training Objectives progression there are some training final-swims must be learnt. Gaps in the The planning process is defined at every variables held in reserve for introduction swimmer’s training profile need to be filled stage by training objectives – what do we at the next level of development, when during the age-group years, before they want to accomplish today, this week, this addition of these training components become limitations at senior level. Training month, this season? The complexity of are justified. complexity increases because competition training objectives is directly proportional objectives narrow as older age-group to a swimmer’s age and experience. Large volumes of high intensity training swimmers begin to specialise. The coach Therefore, planning a training program for can wear down age-group swimmers, so must respond with more specific programs a 12-13 year old swimmer is comparatively volume/intensity issues must be carefully each year, and this requires more detailed straightforward because the primary considered. The interaction of training planning. objectives of training are very narrowly volume and intensity must be carefully defined. Skill development, having fun, weighted at each stage of a swimmer’s Monitoring Performance developing aerobic capacity, and building career. This is not to say that either high Every coach needs reassurance that natural speed do not require large quality sprinting or submaximal endurance his/her program is producing the desired variation in the training plans throughout efforts are overlooked; all aspects of the results. Some improvements are easily the season because these training needs program must remain in balance. Some seen and can be documented by recording are simple. Good advice for coaches training concessions may be necessary a few simple measurements and tracking working with young age-groupers is to to accommodate individuals who are results. Changes in performance are concentrate the plan on developing skills either early or late maturing physically. seldom due to just one factor; fitness and and general fitness. This means learning Between the ages of 13 and 15 years most skill will always complement one another.

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Analysis of the mechanics of swimming rough outline of a complete season is fitness, (3) improvement of speed, and indicates that several important constructed. The yearly outline may (4) greater sustained speed or specific relationships exist. First, if we try to be as simple as an overview of when to race preparation. Sometimes common- increase the forward distance travelled with begin, evaluate, or change the focus of language terms such as ‘technique’ each stroke we must either apply a greater a particular training emphasis. It may ‘endurance’, ‘quality’, ‘race preparation’, amount of propulsive force, or decrease also contain bits of information that help or ‘transition’ are used to describe these the resistance to forward motion, or use a to explain why the program cycles are phases of preparation. There is also a combination of these two factors. Second, constructed as they are, these elements ‘taper phase’ that is actually a summation if we try to increase the rate of movement might include identifying school holiday of earlier adaptations designed to bring there must be a corresponding increase periods, major or minor competitions, the swimmer to peak performance. While in energy supply to cope with muscle training camps, or transitional periods many training objectives must receive demands. Stroke-count and stroke-rate when the swimmers are out of the water simultaneous attention throughout the give the coach technical information about or following a reduced training load. Two season, greater attention or weight may the first set of relationships and heart- generic plans are shown to illustrate the be given to a single or limited number of rate (to some degree) gives the coach differences in seasonal planning based objectives during a training phase. physiological information about the upon squad make up and program goals. Within each large training phase there second relationship. Similar outlines would be prepared to fit may be two or more training cycles of the specific needs of other training groups. The coach will also want to assess each repeated patterns in the training plan. For swimmer’s ability to execute racing skills. See EXAMPLE #1 example, during early-season training it’s Therefore, simple tests can be applied See EXAMPLE #2 advantageous to place more emphasis periodically as part of the training plan. on building a sound fitness base by In addition, the coach can add subjective Training Phases increasing training volume. This might measures, such as analysis of video tape Within each season’s training program take 8-12 weeks in total to accomplish. By to review technical proficiency against a there will be several intermediate objectives programming three or four cycles of 2-3 model. Most coaches will find that visual that are usually based upon attainment weeks duration, the volume can increase analysis (a good video camera is very of a certain level of fitness, strength, or from one cycle to the next. Adaptation useful tool) provides useful information that speed. The period of time a coach devotes periods are used at the end (or at some can be used in planning future training. to achieving these objectives will vary. For point within) a cycle to consolidate gains. example, four fundamental objectives to Each cycle might be similar in structure, Season Outline be achieved through a concentrated phase but building in a manner to allow the Based upon the composition and approach might be: (1) improvement of application of successively greater objectives of a training squad a swimming technique, (2) increased aerobic training loads.

EXAMPLE #1 -- Yearly Training Outline for Junior Squad (approximate age 12 yrs. ± 1 yr.) Long-Course Preparation SEPT OCT NOV DEC JAN FEB MAR APR Training Week (accumulative) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 Training Phase Endurance Quality Race-Qual. Endurance Quality » Assessment or Test Set Data Collection • • • • • • Number of Training Sessions Planned this Week 7 5 5 5 5 5 5 5 5 4 4 8 6 6 5 4 5 5 6 6 6 5 4 Volume of Training (kilometres per week) 28 22 24 20 22 24 26 20 24 20 20 32 26 28 24 15 22 24 26 20 26 24 20 Adaptation Week Competition ⊗ ⊗ ⊗ ⊗ ⊗ ⊗ ⊗ Championship Competition (State) S S School Holiday Training Camp C C Out of Water Strength Training Cycle 2 x 20min Gym Session per Week Team Meeting or Function • • • • • • • •

Short-Course Preparation MAY JUN JUL AUG Summary Training Week (accumulative) 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 • 38 week program – Training Phase Endurance Quality » Race approximately 200 pool sessions Assessment or Test Set Data Collection • • • • and 60 gym sessions Number of Training Sessions Planned this Week 4 4 5 5 5 5 5 7 6 5 6 6 6 5 4 • 900 km completed in training Volume of Training (kilometres per week) 20 22 27 28 20 26 28 35 28 20 24 24 24 20 15 Adaptation Week • 11 regular competitions, plus Competition ⊗ ⊗ ⊗ ⊗ State Championships Championship Competition (State) S S School Holiday Training Camp C Out of Water Strength Training Cycle 3 x 20min Gym / Wk 2 x 20min Gym Team Meeting or Function • • • •

SWIMMING IN AUSTRALIA 4 0 y o u T H d e V e l o PM E NT

EXAMPLE #2 -- Yearly Training Outline for Age-Group Squad (approximate age 13-15yrs ± 1yr) Long-Course Preparation SEPT OCT NOV DEC JAN FEB MAR APR Training Week (accumulative) 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 Training Phase Endurance – part 1 Endurance – part 2 Endurance » Quality Quality » Race Assessment or Test Set Data Collection • • • • • • • • Number of Training Sessions Planned this Week 6 8 6 6 7 7 7 8 8 8 8 6 7 9 7 5 6 6 5 7 7 6 7 7 7 7 6 5 Volume of Training (kilometres per week) 28 37 28 31 35 38 30 40 42 40 45 33 35 50 35 25 30 32 26 35 37 29 35 38 38 35 28 23 Adaptation Week Competition ⊗ ⊗ ⊗ ⊗ ⊗ ⊗ ⊗ ⊗ Championship Competition (State, National Age) S S N School Holiday Training Camp C C 3 x 25min Gym/ Out of Water Strength Training Cycle 2 x 30min Gym/Week 3 x 30min Gym/Week Wk Team Meeting or Function • • • • • • • • • • • •

Short-Course Preparation MAY JUN JUL AUG Summary Training Week (accumulative) 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 • 46 week program -- Training Phase Endurance Quality Quality » Race approximately 300 pool sessions Assessment or Test Set Data Collection • • • • • and 95 gym sessions Number of Training Sessions Planned this Week 5 6 6 7 7 7 6 7 7 9 6 7 7 6 7 7 6 4 • 13 regular competitions, Volume of Training (kilometres per week) 30 36 39 43 45 48 35 43 40 50 35 43 38 35 43 37 31 27 plus State and National Adaptation Week Championships Competition ⊗ ⊗ ⊗ ⊗ ⊗ • 1650 km completed in training Championship Competition (State, National SC) S S N School Holiday Training Camp C Out of Water Strength Training Cycle 2 x 1 hr Gym/Week 3 x 45min Gym/Week Team Meeting or Function • • • • • • •

The planning outline below illustrates how season onward there must be specific race Planning training programs within units volume and intensity build up and then components included in the training plan. of time allows the coach to control reduce to facilitate overload and then Speed and technique are important even the application of the stress-recovery- adaptation effects. Note that when training during periods of heavy fitness training and adaptation sequence of events on a day-to- cycles are repeated, the total training load conversely, fitness must not be lost when day basis. is usually greater in successive cycles. specific race preparation is planned. Design of weekly training units is SEE FIGURE 1. influenced by many factors, most are Weekly Training Cycles During the major competitive period of related to the developmental level of the the year there will be grater demands for Most coaches use a multi-level planning athlete, and they would include: race performance. Training must change system to prepare each week’s training • Age and experience of the swimmers to meet these demands, but training must program. Training is broken down into (as a group) – this will influence the never focus so closely on one fundamental units that may describe one day or several complexity of the training plan. that all others are neglected. Training days within a cycle. Each training day or units, whether individual sessions or session should be constructed so that it • Number of training sessions to be weekly cycles, are always a mixture of contributes to the objective of the unit, included during the cycle. many things. From the first day of the which in turn supports broader objectives. • Duration of each training session.

FIGURE 1. Sample Plan for Age-Group Swimmers (13-16 yrs), Endurance Phase

Week Sessions Per Training Notes on Major & Minor Training Objectives for Test Sets Week Volume/Wk Session Design 1 6 30 km Aerobic Base and Endurance, work on Stroke ICS Test over 100 & 200m, Descend 50’s Test Technique and Pacing 2-3 7-8 38-45 km Aerobic Endurance and CS training, HVO’s four T-3000 Test and 5 x 200m Step Test, CS Test times per week 4 9 55 km Aerobic Endurance and CS, HVO’s five times, two ICS Test over 100 & 400m sprint sets, one La Tolerance set 5 7 43 km Recovery or ‘Adaptation’ Week – Aerobic Base, Individual Consultation & Assessment continue HVO sets 6 8 50 km Range of Aerobic Work, plus HVO’s and three 5 x 200m Step Test, Descend 50’s Test sprint sets 7-8 8 or 9 55-60 km (as per week 4) T-3000 Test 9 7 48 km Recovery Week – Aerobic Base, continue HVO’s Competition or Time Trial

4 1 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT

• Distribution of training sessions within (2) aerobic conditioning, and (3) maximum objectives are occasionally compromised the week – some days will contain one speed development. The emphasis on slightly if time and space requirements are session and some days may contain all components is relatively constant tight. SEE FIGURE 4. multiple sessions. throughout the training year. Training This example illustrates greater emphasis variables will be manipulated slightly • Amount of training volume to be on quality training to build race specific during the season to first build endurance completed in a session, day, and cycle. speed. Sessions are sometimes (using good technique) and then maintain manipulated to incorporate race practice • Specific types of training loads to that endurance with additional speed (also and pacing strategy. Remember that be applied. using good technique). The basic weekly swimmers at this age have high energy • Considerations for either short or long- model does not change too much. Training levels and usually recover quickly, course venue. is generally conducted once per day, in the but school and other factors must be afternoon, but individual circumstances • Considerations for recovery (both active considered. There may be only minimum will dictate the exact weekly schedule. and passive). change to the weekly training plan prior Additional sessions may be added during • Considerations for supplementary land- to a weekend competition; some training school holiday periods. This typical weekly based training sessions. volume may be sacrificed to allow more plan might target a total training volume of complete recovery and the total volume • Considerations for specific 5-6km per session. SEE FIGURE 3. technical work. for this week might be slightly less (over This example includes both morning 6 sessions). Note that training sets of • Considerations for assessment or afternoon sessions, but may vary according aerobic intensity are still plentiful, but test sets. to pool availability. Whenever possible primary objectives focus on sprint and It would be impossible to illustrate it’s advantageous to program sessions for maximum speed conditioning. young swimmers in the afternoon because every possible weekly training cycle The number and complexity of training this allows more complete recovery and/or construction. However, based upon the sessions increases for older age-group regular sleeping patterns. Weekend considerations outlined above, a few swimmers. Older age-group swimmers sessions may be used when there are no examples follow. Note that examples who are slow to adapt to the program, or competitions. As swimmers get older the having two rows indicate both morning do not wish to commit to a full-on training demand for additional training volume and afternoon training sessions. ‘Primary’ load, will probably remain at 7 sessions will require more frequent sessions and training objectives (i.e. those that receive per week. However, it’s common for naturally this will include regular morning the greatest attention) are listed in bold late developing swimmers to delay their training. The example above shows how type and secondary objectives appear in increase in total workload and still continue combinations of training objectives are italic type. Definitions of the individual to improve their performance. Older prioritised. The number one primary type of training load (i.e. Aerobic Base, swimmers will need some very intense objective always receives the greatest time Critical Velocity, Sprint, Endurance, etc.) aerobic work as well as intense anaerobic and emphasis. This example shows an are included in the textbooks listed as work in their training mix. Individual emphasis on endurance, but there are references. SEE FIGURE 2. training sessions usually extend to 2 hours also training sets that contain very fast or slightly longer (land based training may As mentioned earlier, young swimmers swimming. The weekly training volume is be included). have fairly simple training demands. There weighted toward aerobic level conditioning are three basic components included in and the total volume completed this week In the next example the pattern of training the above plan: (1) technique & race skills, might be 35-40km. Secondary training applications allow for two successive figure 2. Typical Weekly Training Cycle for young Age-Group Swimmers during an early season phase Sun Mon Tue Wed Thu Fri Sat 1. Stroke Tech & 1. High sub-max 1. Stroke Tech & 1. Threshold pace 1. Race Practice Skills endurance set Skills set Swims 2. Aerobic Base 1. Specific kick and 2. Race Speed 2. Max Speed 2. Aerobic Base Con-ditioning pull sets 1. Aerobic Base 1. Stroke Technique Con-ditioning 1. Max Speed & Skills figure 3. Weekly Training Cycle for young Age-Group Swimmers during mid-season Sun Mon Tue Wed Thu Fri Sat 1. Threshold Set Rest Day 1. Threshold Set 1. Aerobic 1. Specific Drills 1. Specific Drills Endurance 2. Max Speed 2. Pacing work 2. Stroke Technique & Skills 1. Aerobic Base 1. Aerobic 1. Sprint 1. Max Speed 1. Sprint Endurance 2. Aerobic Base 2. Aerobic Base 2. Aerobic Base 2. Max Speed 1. Max Speed 1. Stroke Technique 1. Stroke Technique 1. Stroke Technique & Skills & Skills & Skills

SWIMMING IN AUSTRALIA 4 2 y o u T H d e V e l o PM E NT sessions; either morning-afternoon of specialist gym sessions on top of that. As the desired outcomes within the broader the same day or afternoon-morning you can see, the complexity in planning framework. The majority of training of consecutive days; then a break to appropriate stress-recovery cycles is sessions will probably contain only one or establish a stress-recovery-adaptation enormous. However, there are two types two core components contributing to the sequence. Adding more sessions to the of training that all swimmers (regardless major or minor objectives of the session. weekly training program places a greater of age) must retain in their program at all Common activities, such as warm-up emphasis on how successive sessions or stages of the season. routines, are also incorporated into every days are structured to build-up stress or training session because they’re used to First, swimmers use high velocity allow recovery. SEE FIGURE 5. prepare the swimmer. It’s an advantage swimming (i.e. greater than race pace to construct warm-up activities so they When seven or more sessions are for very short distances) in their program address general fitness and skill related scheduled during a week the coach will throughout the season. The accumulated objectives, often these double as the minor begin to plan training loads that follow volume of high velocity work must be focus of a session. a pattern; for example 2 sessions and carefully monitored because it can a break, then 3, then 4 leading into a hasten the depletion of muscle glycogen. The main body of a training session will weekend recovery. Other weekly loading Therefore, maximum speed training focus on specific performance objectives patterns, such as a 2-3-2, are also popular. and sprint training are used somewhat and therefore, training sets must be If Saturday or Sunday racing (i.e. ‘minor’ differently. Max speed training is done designed with a specific physiological, competition) is scheduled, then the primary frequently, but accumulates to a small psychological or tactical objective. To training objective planned for Friday volume (i.e. perhaps 400m per session) allow sufficient recovery between training afternoon may include only light work. A while quality sprint sets are performed sets the coach must also program active lighter session at the end of the week might less frequently because of their greater recovery. Sometimes the active recovery help to keep the weekly training volume up accumulated volume and residual fatigue. is at a sufficient level of intensity and while allowing the swimmers to freshen- volume to also provide a low level training Second, swimmers of all ages use up slightly. Older swimmers can absorb stimulus. Most coaches will have a aerobic base swimming to help maintain some very intense training, but they need a collection of recovery sets as part of their accumulated fitness. The volume proportional amount of recovery if they are repertoire, and swimmers are taught to of individual training sets and the expected to race. understand exactly how these sets should accumulated volume of aerobic base be performed with regard to technique and Although 9 sessions per week (plus training during a week will be determined effort. Recovery sets are actually competition) appears to be a demanding by age and ability. Young swimmers low-intensity aerobic loads that may training load, it may be necessary to maintain their volume of aerobic base contain complex skill components. The achieve longer-term training objectives. training because their aerobic capacity is traditional swim-down fits into this category This level of work is certainly not still improving. Older swimmers maintain and can be structured to fulfil a very appropriate for junior swimmers, sufficient training volume to help recover specific purpose. regardless of their talent. Only some young from higher intensity loads and maintain age-group swimmers (particularly 13-14 accumulated physiological adaptations. Care must be exercised to construct year old girls) may be mature enough to training sets that complement each other benefit from such a concentrated program. Individual Training Sessions and contribute to the success of the Elite senior swimmers typically train 9- Based upon the planning outline each overall session. Training sets are usually 11 pool sessions per week and include training session will be structured to reflect constructed to define a specific training figure 4. Weekly Training Cycle for young Age-Group Swimmers as a lead-in to ‘minor’ Competition Sun Mon Tue Wed Thu Fri Sat 1. Sprint Swim Meet 1. Aerobic Base 1. Aerobic 1. Sprint 1. Max Speed 1. Sprint 1. Race Practice Endurance 2. Aerobic Base 2. Aerobic 2. Aerobic Base 1. Stroke Technique 2. Stroke Tech & 1. Stroke Technique Endurance 1. Stroke Technique & Skills Skills & Skills 1. Aerobic Base & Skills 1. Max Speed

SEE FIGURE 5. Weekly Training Cycle for older Age-Group Swimmers during a ‘quality training’ phase Sun Mon Tue Wed Thu Fri Sat 1. Critical Velocity Rest 1. Aerobic Base Rest 1. Sprint 1. Aerobic Base 2. Aerobic Base 2. Max Speed 1. Aerobic Base 1. Stroke Technique 1. Stroke Technique 2. Max Speed & Skills 1. Sprint 1. Max VO2 1. Sprint 1. Critical Velocity 1. Peak Lactate Rest 1. Aerobic or Lactate 2. Stroke Technique 2. Aerobic Base &/or Race Pace Tolerance Endurance 1. Stroke Technique 1. Aerobic Base 2. Max Speed 1. Aerobic Base

4 3 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT stress, but there are many instances where how this training links with the last or next breathing pattern. Note that skill work the coach will want to program a range of session, or notes regarding an individual is also integrated into the various sets training intensities into a single training swimmer. The coach’s diary serves as through the use of linking drills. The set. The coach should have a good idea of both a planning document and a record of coach has included notes on the expected how swimmers are currently responding to what was accomplished. performance during the sprint 50’s in the the training plan; this is usually based on SEE Example #3 main set. The ability level of the swimmers both objective and subjective information. The first example of an individual makes the time ranges a challenging If swimmers do not respond to the training training session is designed as part of a effort. It’s always a good idea to have an plan as expected, the coach should be quality training phase. The work is to be expectation of what performance should fit in a position to adapt the set as required. completed in about 2 hours. To assist the the intended set design. In this example Sometimes this involves changing the coach in keeping to schedule there are the swim-down is fairly short because motivational level of the swimmers to lift timing notes on the left side of the page. sufficient recovery and lower intensity them to the required level of performance. As you can see, this does not leave much aerobic work was distributed throughout Examples of Session Plans time to organise the squad into lanes, the session. SEE Example #4 this is all done as part of the long-term It would be impossible to adequately organisation of the squad. When training The second example includes individual represent the infinite variety of individual time starts, all swimmers should know information the coach has recorded on session plans. As mentioned earlier, what lanes they are in and how to organise two swimmers. It would be impossible plans must be consistent with the age/ their group, based upon the training set for the coach alone to collect individual ability of the swimmer, the phase of to be performed. Most coaches use a performance data on every swimmer in training preparation, and the specific whiteboard to illustrate the session plan a training squad during every session. objectives of the training sets. The training and position it in front of the swimmers However, much of this responsibility can sets themselves must be sequenced as they train. Ideally, the coach can be taken-on by the swimmers; a plastic for optimum affect on technical and organise the session so that swimmers board and a wax-pencil can be used to physiological performance factors. Every take responsibility for knowing what to do record specific data during a session and coach will develop a unique way of during each set (checking heart-rate and transferred into a log book. Swimmers articulating the components of a session stroke-rate when required). The coach can take their time from a pace clock and plan; this may vary from simple notes usually announces the ‘send off’ time on check heart-rate or use electronic heart- to complex sets of instructions and the paceclock and then is free to provide alternatives. I have provided only two rate monitors positioned at the end of coaching feedback during the set. examples, along with some notes regarding each lane. The coach may need to help the process of how to plan and achieve a The warm-up activities plus the recovery out by monitoring split times and provide desired training outcome. The examples swims (included as part of the main stroke-rate information, or this task can are given exactly as the coach would write set) represent low-intensity aerobic be assigned to a parent or assistant. This them into his/her training diary a week work. The coach may decide to vary information can be transferred from the before the session. In addition, the coach the loading on the 4x400m swims by swimmer’s to coach’s logbook at some might make pre or post-session notes on asking the swimmers to use a controlled future time.

Example #3 – Young Age-Group Squad (Quality Phase), 25m Pool Warm-Up (22 min) 200m FS swim 8 x 50m medley order, work on technique and turns @1.10 2 x 100m IM @ 2.15 (second swim faster than first) 8 x 25m choice of stroke ⇒ sprint to mid-pool then go easy @ 30sec

Main Set (Sprint) (51 min) 3 x [(8 x 50m) / 150m recovery] ⇒ first cycle FS @1.30 (range of performance ≈ 38-44sec), recovery “slide” drill with strong 6-beat kick second cycle Formstroke @ 1.40 (range of performance ≈ 40-50sec), recovery – alt. 25’s of FS and butterfly “push & breathe” drill third cycle Choice of Stroke @ 1.45 (range of performance ≈ 38-50 sec), recovery – BR arms with dolphin kick (work on ‘wave action’)

Aerobic Base (25 min) 4 x 400m FS pull, rest 30sec between

HVO’s (16 min) 24 x 25m ⇒ sprint 15m and easy 10m @ 40sec (follow with 200m easy)

Skills practice 3 ‘perfect’ dives starts to complete the training session

Total Volume 4.8 km

Notes: some squad members may swim 3x400, rather than pull

SWIMMING IN AUSTRALIA 4 4 y o u T H d e V e l o PM E NT

Example #4 – mid Age-Group Squad (Endurance Phase), 50m Pool Warm-Up 200m swim, choice of stroke 10x50m Kick/Swim @ 55sec. (i.e. 25m kick w/o board & 25m swim) 5x100m Free ‘Checking Speed’ (time / stroke-count per 50m / heart-rate) Swimmer #1 1.23 / 32-33 Swimmer #2: 1.21 / 30-34 1.23 / 33-34 1.21 / 34-35 1.22 / 33-34 / 145 1.22 / 34-35 / 145 1.22 / 32-33 1.25 / 34-35 1.22 / 31-33 /140 1.25 / 33-34 / 150

Main Set (Aerobic Endurance) 16x200m Free 4 at each interval ⇒ @ 3.20 / 3.00 / 2.50 / 2.45 Swimmer #1 Swimmer #2 1.22-1.22 2.44 1.22-1.22 2.44 @ 3.20 1.19-1.19 2.38 1.18-1.18 2.36 1.18-1.17 2.35 1.18-1.15 2.33 1.20-1.17 2.37 1.19-1.15 2.34 1.19-1.15 2.34 (40) 1.18-1.15 2.33 (35) @ 3.00 (stroke-rate) 3rd 50m 1.18-1.16 2.34 (40) 1.18-1.15 2.33 (35) 1.18-1.17 2.35 (39) 1.18-1.16 2.34 (37) 1.17-1.16 2.33 (39) 1.17-1.16 2.33 (37) 1.17-1.15 2.32 1.16-1.16 2.32 @ 2.50 (stroke-rate) 4th 50m 1.16-1.16 2.32 (41) 1.16-1.16 2.32 (38) 1.16-1.15 2.31 (42) 1.16-1.15 2.31 (38) 1.15-1.15 2.30 1.16-1.16 2.32 1.15-1.16 2.31 (37) 1.15-1.16 2.31 (39) @ 2.45 (stroke-rate) 3rd 50m 1.15-1.16 2.31 (39) 1.16-1.16 2.32 (39) 1.16-1.14 2.30 (40) 1.16-1.15 2.31 (40) 1.15-1.15 2.30 (40) 1.16-1.16 2.32 (39) HRª165 (max = 196) HRª170 (max = 200)

Drill Set 30x50m @ 55sec Butterfly Drill 4-4-2 (i.e. right-left-full stroke) Breathe only once during 4 single-arm strokes.

Recovery Set 3x400m BK 30sec. rest between, swim at HRª50 bbm

7.1 km

Notes: 100m Checking Speed ⇒ time / stroke-rate / heart-rate (from pre-test) Swimmer #1 1min 22sec / 33 strokes per min / 140 beats per min Swimmer #2 1min 23sec / 34 strokes per min / 150 beats per min Estimated Pace for Main Set (from pre-test) Swimmer #1 1.15 (stroke-rate 39) HRª165 Swimmer #2 1.16 (stroke-rate 38) HRª175

The major objective of this session perhaps more emphasis is placed on season endurance training it’s unrealistic is to focus on endurance outcomes, these at the start of a season. It’s to expect top sprint performance, but it’s but the total training volume must fit desirable to always swim with ideal equally important that a high percentage into an allocated 2-hour session. This technique, regardless of the swimming of pure speed is maintained because of requires a planned approach to smoothly speed/intensity. the neuro-muscular patterning involved. coordinate each activity. Results from The length of any phase of a training Therefore, a simple test of maximum recent performance tests are noted at the season is dependent upon the length of speed, such as 6 x 25m on a 2 minute bottom of the page and serve as individual the total training season and the rate of interval, should be administered regularly benchmarks for the respective swimmers. adaptation of the majority of swimmers. during endurance training periods, as well This gives the coach and swimmer an Having a high level of fitness at the start of as during quality and taper phases. expectation of the training pace required. a season will generally reduce the length of Achieving the desired training pace should Mid-season might be loosely defined as the any preparation phase. make the coach and swimmers feel good overlap between endurance background about achieving their goal. Finally, in this How do we know if the primary and and the build up of quality training. The session drills serve a dual function of skill secondary training objectives are being key to successful progression in the development and aerobic base training. achieved? Repeated testing of various program is maintaining all the performance physiological capacities, along with gains of earlier cycles while building Planning Considerations at race times, help monitor the training performance gains in other areas. During Different Stages of Preparation program. A practical and useful system mid-season swimmers will participate more Stroke technique and skills are a primary is to administer ‘test sets’ that are specific regularly in competitions. Depending objective during any phase of training, but to the training objectives. During early upon the season’s objectives, the coach

4 5 SWIMMING IN AUSTRALIA y o u T H d e V e l o PM E NT must plan training around or through progressively more rest during each week might introduce 1-2 weeks of low intensity these competitions. It’s very likely that of the taper. The coach must be cautious aerobic work, mixed with sets of short training volume from week-to-week that a reduction in total training volume sprints. This becomes the most effective will be sustained at a level somewhat does not represent the elimination of transition into the next training cycle. If below the peak volume reached when lower intensity aerobic swimming because swimmers require a more complete break endurance was the focus. However, the fitness must be maintained throughout the from the pool, the coach may introduce overall training stress during mid-season taper. Excessive reduction in aerobic loads cross-training as an alternative. is usually greater because the weighting may also result in the proportion of high on volume and intensity variables has intensity swimming becoming too great Summary shifted. At regular intervals an adaptation (as part of the total training load) and this 1. Development and application of week of training is inserted into the plan may defeat the purpose of the taper. High optimal stroke technique and to consolidate training improvements. An intensity or ‘quality’ swimming must remain competition skills begins at the earliest adaptation week may still contain high in the taper program, but in proportion stages of training and continues quality training sets, but the overall amount to the overall volume so that recovery throughout a season plan. of stress is reduced because the stress- becomes complete from one maximal effort 2. Energy supply comes from aerobic and recovery ratio has changed. to the next. anaerobic pathways; each responds to Because the intensity of training increases Some elements of the training program, different training demands, but both during the mid-season phase, the coach such as specific strength training must be continually developed and must be acutely aware of how day-to-day exercises, are eliminated completely maintained. training objectives build up. Some training during the taper because their adaptation 3. Stress factors are accumulative, this outcomes will produce residual fatigue, affects have already been realised. Other means that both physiological and and if repeated too often these high elements, such as stretching and mental psychological stress interact. The stress training methods may overcome skills training, continue at the same pre- the swimmer’s ability to recover. This taper loading. Key training sets involving coach must manage stress and is not to say that full recovery is always very-high intensity swims are either recovery so that adaptation continues desirable from one training session to the reduced in volume or modified so that to occur. next, otherwise the progressive overload recovery is enhanced (i.e. a good method 4. Volume and intensity determine the principle is not fully applied. However, is the use of ‘split swims’). Swimmers who training load, the way each impacts coaches must monitor short-term recovery train twice daily may progressively reduce upon the other makes this an while scheduling training loads that will the number of training sessions attended interactive processes. stimulate long-term adaptation to higher per week. In many cases the frequency 5. Several applied principles influence levels of performance. of early morning training sessions is the net result of a training program: (1) reduced to allow more rest. This is a good Naturally, the overall focus of any season’s stress-recovery-adaptation sequencing, strategy, provided the swimmer doesn’t training is the performances achieved compensate by staying up late at night or (2) progressive overload, (3) integrated at the end. The final phase of a season sacrificing the quality-rest opportunity that training model, and (4) specificity and consists of a training cycle specifically a full recovery morning presents. In the variation. designed to bring all physical and lead-up to big competitions it’s necessary psychological components to a peak. This References to be able to swim fast in the morning phase is known as a ‘taper’ because the Richards, R.J. Coaching Essentials: A heats and therefore, complete elimination training focus is very narrow and specific Swimming Coach’s Guidebook published of morning training sessions may be to one’s competition events. by the Australian Swimming Coaches and counterproductive. Teachers Association, 2003. The structure of a taper may include 1 to Following the taper and championship 4 weeks of training that allows the athlete’s Richards, R.J. Coaching Swimmng: An competition, a transition period exists. body to over-compensate, because rest is Introductory Manual (second edition) Current evidence suggests that complete more complete than during earlier cycles. published by the Australian Swimming rest (i.e. no swim training at all) is a The swimmer will also mentally focus on Coaches and Teachers Association, 2004. less effective option for maintaining peak performance. As mentioned earlier, fitness gains than a specific transition- young age-group swimmers will follow a training plan. The greatest stress very simple pattern of training objectives experienced during a major competition and therefore, it’s probably not necessary is psychological, not physical. The for the coach to plan a long or detailed physiological adaptations made during a taper. Using long taper periods effectively season will gradually be lost if no fitness reduces the amount of training time work is done. Therefore, the primary available for physiological improvement. training objective must be to mentally It’s better to use the available time refresh the swimmer while providing a low during the season to lengthen either the level of physical stimulation. Remember preparation or specific training phases for that once a high level of fitness is young swimmers. achieved, the training load required to Older age-group swimmers participating retain minimum race fitness is reduced. in the full taper process will require During a post taper period the coach

SWIMMING IN AUSTRALIA 4 6 World and Commonwealth Champion, Olympian Matt Welsh is thankful that he kept up swimming lessons till he could stroke efficiently. As well as being safer in and around water, he greatly values the way that swimming has significantly contributed to his physical, social and emotional well-being. l e A R N T O S w i M Developmental Motor Learning and its Impact on Swimming Lessons for 1-3 Year Olds

Introduction Infant aquatic programs offer all the from the head to the toe. Predicting that benefits of a land based movement it is easier to control the head from the In this presentation program (Eg KindyGym etc) but we can feet. The Proximodistal theory states that young children will offer children to become familiar with the control of movement is from the middle represent children water and eventually learn to swim. The of body to the extremities. There for it from 1 to 3 years. water provides a unique opportunity to is easier to control the shoulders before provide stimuli that enhances a child’s controlling the fingers. Through my educational development. A further theory states that distinct types experience as a Human Unfortunately learning about motor of movements first appear in a simple Movement student at QUT developmental benefits and implications form and gradually become more complex

Marissa Clarke I have increased my skills of an infant aquatic program and then as children gained more experience in

By as a professional within the being able to fluently and correctly pass that type of movement. This theory is the learn to swim industry. that information on, isn’t so easy. We Dynamic Systems theory, based on the need to be very careful that we don’t pioneering work of Esther Thelen who has I believe these skills are important for all of cross the line and move out of our area of studied stereotyped movements in infants. us to know about and hopefully introduce expertise and yet draw on the knowledge This theory claims that new movements do into your swim schools and within the infant of exercise physiologists, OT’s, physio’s not depend solely on neural maturation. aquatic environment. Some background and psychologists. Our aim will be to Rather they are a result of a complex on myself, I have been working with have a greater understanding of motor interaction between the biomechanical and children for the past 11 years, firstly as development in infants/toddlers and have anatomical properties of the human body, a Little Athletes coach, coaching sprints, some tools to understand why children can perception of the environment and finally hurdles and high jump, which I did for be at different stages of development but selection of an appropriate movement 7 years. As well as working within the all be the same age. As well as, passing response based on trial and error. Also child care industry for 5 years. I started on the extra benefits of an infant aquatic acknowledges that later childhood factors working in the aquatic industry in 1999. program to our parents. such as learning and practice will influence My passion and area of interest within skill acquisition. the infant aquatic environment is motor Motor development These theories could be observed in LTS development. Last year I started working Motor development is the study of the lessons in the PADPAC program at QUT which is a changes in motor performance across the • No arm or leg movements land based movement program for children lifespan from birth to death due to the with disabilities and adapting physical interaction between the person and the • Splashing of the hands and not kicking activities programs for their specific needs environment. within a group environment. These skills have helped me develop aquatic movement Receiving messages: programs within the swim school where I • Brain • Muscles work and have enhance my infant aquatic • Spine • Movement classes. • Nerves Movement is acquired by the neural Motor development introduction maturation theory is based on observations Many parents, but not all, may begin an that babies first gained control of head infant/toddler aquatic program to provide movements - trunk - upper and lower limbs, their child with the necessary skills to make in similar sequence to that of myelination them safer in and around the water. This of nerve tissue. Increased competency in is great, but there is a problem? This takes motor skills has been linked to neural time. Every child is an individual and maturation. depending on their previous experience before attending an aquatic program, this There are two mayor process may be quite lengthy. Which theories that have been can lead to a long and frustrating road for used for years and these parents. As teachers we understand that are the Cephalocaudal the infants/toddlers will learn these skills theory and the eventually, but wouldn’t it be great if our Proximodistal theory. parents were to understand the fantastic The Cephalocaudal developmental benefits of an infant aquatic theory states that program. movement control moves

SWIMMING IN AUSTRALIA 4 8 l e A R N T O S w i M

Development of movement occurs through 1. The position of the head in space; and proprioception is sensory information an orderly process that moves from a 2. Sudden changes in direction of arising form within the body, resulting in the period of reflex control (involuntary reflexes) movement of the body. sense of position and movement (Schmidt, during early infancy towards a process of 1991). voluntary control. There are a number The vestibular system is important for of reflexes that are shown by infants but holding posture, balance, coordination of ACTIVITIES for LTS: I will be only talking about the Moro and many motor responses, it helps stabilise the • Pulling body up to standing labyrinthine righting reflex today. eyes and maintain postural stability during • Crocodiles standing and walking. • Child using arms to pull along The Moro Reflex may be obtained by (Monkeys) placing the child in the spine position ACTIVITIES for LTS and allowing the head to drop sharply • Rolling/walking/running on the mat • Crawl through mat tunnels backward a short distance. There is a • Rocked or bounced in the water • Crawling/walk on the mat sudden extension and bowing of the arms • Swishes in the water • Supported jumping on the bench and spreading the fingers. The legs and • Climbing over and in and out of low toes perform the same action, but less • Slide down inclined mat obstacles vigorously. The limbs then return to a Visual information is delivered from the • Jumping off low heights normal flexed position against the body retina of the eye along two separate (Gallahue & Ozman, 1998 p143). pathways to two different places in the Fundamental Movement Patterns Activities that may display the Moro brain (Schmidt, 1991). Walking Reflex • Focal system – specialised by object Differences between levels 1 and 2 • Back floating identification – What is it? - conscious Level 1 • Mat activities • Ambient system – specialised for • Arms out for balance The labyrinthine righting reflex may be movement control – Where is it? excited when the child is held in an upright or Where am I relative to it? – non • Not much knee bend position and is tilted forward, backward conscious (Schmidt, 1991) • Increased double support phase or to the side. The child will respond by How is visual information used for • No toe off phase attempting to maintain the upright position movement control and what factors Level 2 of the head by moving it in the direction determine its effectiveness? opposite to the one in which its trunk is * Increased step length moved (Gallahue & Ozman, 1998 p148) Focal Vision and Movement ß Critical to the identification of objects Implication in LTS Activities that may display the where failure to can lead to serious errors. • Poor balance Labyrinthine righting reflex • Immature knee bend and strength for • Back floating: Moving from a spine Ambient Vision and Movement push and glides position to a prone position (depending • Optical flow – the tendency for patterns • When walking on the mat there is an on how we hold the child) of light rays from the environment to increase in the double support phase • Humpty Dumpty’s off the wall flow over the retina, allowing perception of motion, position and timing. • Sideway entries into the pool Jumping Optical flow is important as it provides Differences between levels 1 and 2 These changes can be seen in the information about movement in that progressive stages of aquatic skill Level 1 environment, such as: stability and development, for example (AUSTSWIM, • Decreased confidence balance, velocity of movement through the 2005) environment, direction of movement relative • One foot take off Reflex swimming (0 - 3 months) to objects in the environment, movement • Doesn’t use arms for take off, they are Disorganised response (3 - 9 months) of environmental objects relative to the out for balance Emergent patterns for breath control head performer and time before contact between • Looking at foot placement the performer and an object. control, buoyancy, limb movement (6 • No airborne phase months - 4 years) ‡ Gradual integration of ACTIVITIES for LTS: underlying patterns leading to coordinated Level 2 • Playing with balls swimming movement (3 - 7 years). • Watching a moving objects (frog and • Greater demand placed on stability mechanisms as the body must first be Sensory Motor Development duck hand puppets) • Fitting objects into one another maintained in a balanced position while The sensory-motor phase is vital to the airborne, then while the body position • Simple puzzles overall development of children and is changed in preparation for and on is particularly important for normal • Intercepting a moving ball while seated landing development t of gross and fine motor skills • Finding objects under the water (O’Brien 2005). Implication in LTS Kinesthesis and proprioception are similar. • Decreased power when taking off for a The vestibular system is sensitive to two Kinesthesis is the sense derived from push and glides types of information muscular contractions and limb movement

4 9 SWIMMING IN AUSTRALIA • Poor direction when doing push and Summary glides - stepping off the bench instead Movement skills for infants should include all areas of the sensory of pushing off for a push and glide system include vestibular, visual and kinesthetic/proprioception. • Decreased stability Physical activity programs for infants should enhance the sensory information provided from movement and Chronological Age vs Biological Age give postural stability challenges and practice for A child develops through their fundamental locomotion and manipulative developmental milestones at their own pace. movement patterns. Infants develop at different times, which depends on the growth and development Kinesthetic sensitivity enables children of the neural system and on their practical to develop spatial awareness in experiences. These progressions are relation to their own bodies important to consider when grouping and to external objects children in LTS classes. We should group in their environment. children in regards to their chronological age Increased competency instead of their biological age. Even though in visual and this is not always the case, it is the ideal. kinesthetic awareness Children need to be developmentally ready enables children to to move up not just moved because of their make more accurate age. Older children usually learn new skills judgments about the quicker than younger child as they have speed and direction more life experience. of moving objects and to perform more Examples of some developmental complex movements. differences that may be seen during LTS This process is shown lessons: behaviourally by more mature motor patterns and • Asymmetry between right and left sides greater complexity in movement • Not fully extending legs when kicking skills. Integration of kinesthetic and visual information is essential for the • Flexion at the hips, causing “drag” maintenance of postural stability. • May be weaker in their upper body in a Active infants/children are more likely to stay prone position due to a decreased time active in childhood, adolescence and adulthood on their tummy and so are less likely to develop chronic diseases • This will be reduced when the infants due mainly to a sedentary lifestyle. Physical activity also starts to lift their upper body off the enables young children to learn about their bodies and to ground and start to crawl develop greater control of their movements. l e A R N T O S w i M Victorian Aquatic Industry Service to the Aquatic Industry – Edward Tullberg

On Friday 2 June the Presbyterian Ladies College (PLC) Victorian Aquatic Industry Aquatic Centre – Ted has the knack of staff retention and plans and conducts Presented Edward workshops to suit their needs and Tullburg with a service requirements. After 11 _ years Ted to the Aquatic Industry has retired but has nurtured staff and Award at a Dinner at The swimmers to gain skills, knowledge and International of Brighton. passion in the aquatic industry.

For over a quarter of a century Ted has Teds long term benefits to the industry been committed to the aquatic industry. as determined by the on-going nature of Teds passion for the pool began early and achievement or success \ in 1980 he and his wife Kay brought the Syndal Pool and commenced coaching, Teacher of Swimming and Water Safety managing the facility and established the Qualifications – Ted’s involvement on Highburn and PLC Swimming Clubs. This AUSTSWIM National and Victorian was the start of many years successfully Committees has contributed to many operating within the Aquatic Industry. Ted people becoming qualified as a teacher acknowledges that there have been many of swimming and water safety within people who have assisted and shared in Australia. Ted has also travelled to many his successful journey in the industry, he countries to promote the teacher of would like to make special mention to his swimming and water safety which has led wife Kay who has not only shared Teds to hundreds of overseas delegates now enthusiasm for aquatics but has endured AUSTSWIM – In the late 80’s Ted was being qualified. the involvement for over 35 years. instrumental in preparing and contributing Diving, Water Polo and Synchronized to the AUSTSWIM manual and more so, Teds achievement as measured by success Swimming – Literally thousands of the video teaching resources which are still and recognition within the industry children have gained diversity in aquatic in operation today. skills and elite performances due to the Ted has and is still active on many VICSWIM Holiday Program – In the 1980’s commencement, and continuing nurturing committees, boards and coaching Ted was instrumental in assisting with the of PLC diving and synchronized swimming associations and provides suggestions, set up of this program and has encouraged club. These clubs are an example of how advice and many voluntary hours to the many children to enrol and gain benefits Olympic and Commonwealth Games sports following: from this program. has stayed in existence at a local and grass roots level. During the Commonwealth The Australian Swimming Coaches and Games, Ted was able to offer pool space Teachers Association (ASCTAV) – National from 4am to 11pm! and Victoria. Ted has worked tirelessly to encourage and promote the ethos of School Swimming – Ted has just recently the association and was not only elected been appointed as Australian Secondary president for an impressive 19 years but School Swimming Team Manager and also assists to grow the Victorian branch Coach and will accompany the students to to over 600 members. Ted is still the Vice Greece in June 2006. President. Ted has worked in many capacities for Swimming Victoria – Ted is still heavily many organisations and so many of them involved in coaching and is often seen in an honorary capacity. His passion marshalling and assisting at local swim and enthusiasm is infectious which has meets. In the early days he coached resulted in many he mentors to continue in Tammy Van Wisse with her world breaking the aquatic industry. English Channel Swim and the World games in Perth. Congratulations Ted!!!!

5 1 SWIMMING IN AUSTRALIA l e A R N T O S w i M

Display Promos Looking the Part Fun ideas and terminol- ogy to get your Butterflyers Swim Schools registered with Swim borrow the projector for the DVD at a Australia can now take advantage of high nominal price to say them hiring it from AV started: quality promotional material developed for companies at much higher rates.” • Ask learners to forget their feet, (The feet use in displays at shopping centres and will surly follow the body!) To take the concept a step further, Swim the like. The material includes large 1.2m • concentrate on small, hip movements Australia sent General Manager Jay x 2.4m banners (pictured here), brochure that allow a natural relaxed ebb and flow Johnston along to a seminar on how to displays and a DVD. The DVD loops the from the hips through the legs to the feet make the most of promotional exhibits. Swim Australia TV CSA, a Kids Alive TV This reinforced the importance of ‘making • Practice the hip movement while standing CSA and exceptional underwater footage a statement’ and having a ‘dynamic on the deck of youngsters ‘swimming’ set to music. impact’. • Practice the hip movement while standing One of the banners was uniquely designed in shallow water to include a screen for the • And practice in the pool, face in, arms projection. relaxed at the hips while performing little Swim Australia CEO Ross wiggles Gage says the material was Kid Talk… being developed to ensure Language to help beginners understand Fly a professional appearance wiggles: at the Pregnancy, Babies & Children’s Expos held around • Be a tree blowing in the wind Australia. In response to • Be seaweed waving in the ocean feedback from a recent • Be the back half of a caterpillar or a Members’ survey, however, worm the concept was expanded • Be a shadow (place a child having so Swim Schools could difficulty understanding the movement use the items for their own next to a child who has mastered the displays. One of the major movement so he or she can “shadow” the points coming back from the correct movement survey was that the Swim • Musical hips…fun for the littlies to move Schools wanted assistance to music or sing as they move their hips in being able to put together • Be a belly dancer high quality, professional promotions. “Swim Schools • Be a horse rider generally could not afford Practice “Fly wiggles” with: to produce the standard of • Flippers on banners we have done”, • Flippers off said Gage. “They can even • Arms and hands resting at the side of the body • While sculling hands at the side of body • While holding a slightly buoyant object SwimFEST 2007 Confirmed with arms extended to the front One for the planner of serious Swim The ever-popular Bruce Sullivan has • While sculling hands extended to the Schools. Next year’s SwimFEST will been compiling new material for the front again be held at the fabulous Sofitel Conference and has • Wiggle on back Gold Coast. Swim Australia’s showpiece been confirmed as MC for the Dinner. • Wiggle on the front annual event will take the following form Combined with the ASCTA Convention during May: • Wiggle on the left side (Coaching 1st - 6th and Teaching 5th • Wiggle on the right side – Swim Australia Conference: & 6th), this is the premier professional • Cork screw…10 wiggles on their front, 10 7th & 8th development event in the swimming wiggles on their left, 10 wiggles on their world. Any ideas on topics, speakers – Swim Australia Expo: 7th & 8th back and 10 wiggles on their right side. and program are most welcome and (Adjust the number of wiggles to the – Swim Australia Awards Dinner: 7th should be forwarded to child’s breathing capacity) – Swim School Management [email protected] Workshops: 9th Barbara Nolan

SWIMMING IN AUSTRALIA 5 2 l e A R N T O S w i M

JUST OFF THE PRESS: Kids Alive Swim TIPS Issue 13 Message for • Late breathing in Freestyle continually develop and add to their • Hygiene for toys in your Learn-to-Swim “bag of tricks”. Swim Tips contains Swim Schools Program great ideas from people like Laurie Lawrence, Alan Thompson and Barbara Swim Australia has partnered with Kids • Behaviour – Helping children become Nolan. The Swim Tips look at areas Alive and Huggies to provide Swim more independent and responsible such as teaching, water safety, infants, Schools registered with Swim Australia • Can I feed my child in the water? strokes, development considerations free brochures, aimed at encouraging • Activities to help develop sequential and personal health and enhancement parents to enrol their children in memory in swimming lessons. etc. To subscribe to this fantastic swimming and water safety lessons. The • Teaching babies safety rules publication for only $66.00 – 6 issues DL-sized brochures (pictured here) feature per year - contact Swim Australia on the Kids Alive message – Do the Five • Bonus Article: the details below. – and information on what to look for in a • Teaching Great Freestyle – Introducing Swim School. Space for the Swim School Breathing Swim Australia to include their contact details is also • Teaching Infants 12-18 months old PO Box 12, Bellbowrie Q 4070 provided. - floatation Ph: 07 3376 0933 Fax: 07 3376 0944 The concept came from an idea forwarded Swim Tips are a fantastic tool for teachers [email protected] to Swim Australia by Richard Cahalan. of swimming and water safety looking to www.swimaustralia.org.au Cahalan is General Manager of Carlile Swimming. He was seeking a way to incorporate the Kids Alive message into marketing material they provide when Toy on Ledge doing promotions at Kindergartens and the Teaching children to manage their The child’s mum was asked to bring his like. Ross Gage, CEO of Swim Australia, own behaviour works best when favourite toy along to swimming lessons. saw this as perfectly fitting in with the children have the opportunity to Each week the favourite toy would need expressed by Swim Schools in a see the consequences of their “somehow” appear at the pool. recent survey for access to high quality behaviour, immediately rather than promotional items. This particular pool had tiles on the giving rewards or discipline hours side however teachers could use the or days later. Kids Alive’s Laurie Lawrence was an same strategy by marking chalk lines or immediate supporter, providing the ettita Scott Finding ways to provide children placing tape on the pool side. L artwork and penning some ‘wisdom’. He with immediate, physical and • The toy was placed about 5 or 6 tiles

By also arranged for one of the Kids Alive observable rewards while teaching away from the edge of the pool. in the pool isn’t always easy. sponsors – Huggies – to fund the printing • It was explained to the child in Especially for the special needs child. of the brochures. very simple terms. “Good work Letitia Scott from Australia tells us about (remember to name the good work) a simple reward system that has been toy comes towards you”. successful in her program. • Each time the child showed Positive praise, such as “great waiting” desirable behaviour such as staying “fabulous hands holding the edge” works in the water or keeping his hands well with many pupils however sometimes to himself the toy was moved one it is necessary to implement other reward tile closer, with appropriate verbal systems. Especially for praise. children with additional needs who might • Note that the toy is never moved display a diverse range of undesirable backwards if undesirable behaviours behaviours. In one case that Letitia occur because the toy is used as a encountered the child had an Autism- positive reinforcer. Spectrum Disorder, or in simple terms • By the end of the lesson the toy sits Autistic. His parents had tried swimming close to the pool edge and the child lessons before, only to cancel lessons, takes the toy home again after all his because of repeated poor behaviour. “great swimming work”. With the parents cooperation Latitia used The toy on the edge is an immediate, the following strategy to reinforce desirable physical, observable reward that is behaviour and skills. relevant to that particulate child.

5 3 SWIMMING IN AUSTRALIA © Swimming Australia / Sport Shoot Learn to Swim Hints for Success –Diving

Diving instruction should Fall forwards towards the wall trying to the water with the feet hitting the water be progressive and within keep the feet on the pool floor. As the first if the head is held high, a flat dive student falls forward the head should be if the head is only partially tucked down a students mental ability. tucked down so that it is between the and a hands/head/shoulders /body /feet The first steps in teaching outstretched arms. entry effected if the head is tucked down dives are with drills such sufficiently in the latter part of the dive Once this skill is mastered gradually move as glides towards the wall through the air. and away from the wall. further away from the wall. From a safety view point, less experienced Then try the same drill commencing with swimmers should always practise dives If a student at this stage takes a the back against the wall gliding towards under close supervision (usually one at a step forward before transitioning the middle of the pool. to a glide then they are likely to time with initial attempts) and into water of at least the same depth as the full height also step off the pool deck when If possible try the same sort of fall/ push/ glide drills from steps, ladders, of the student. Studies have shown that a attempting dives from out of the underwater platforms or even something swimmer diving at a steep angle into the water (and probably dive with like a plastic chair in the water so that a water continues to accelerate in velocity their head up too high as well). gradual transition from the pool floor to for the first 0.9 metre before rapidly the pool deck is attained. Once students decelerating. Most spinal accidents The ability to commence falling forward have progressed to the pool deck, try related to diving are in water of less than and then push with both feet can be sitting dives, then squatting dives before 1.2 metres deep gained from a proper glide transition attempting standing dives. Divers should being taught to the student in a shallow If at any stage the student starts to “walk” always have their arms extended in front part of the pool. Get the students face off the pool deck or lifts the head as they when entering the water as the hands the wall approximately a body length dive, return to some of the previous drills allow better control of the depth and away. Position both feet side by side and reinforce the skill further before direction of the dive. about shoulder width apart; squat down progressing on. with the water level at the shoulders and The head position will determine the have the arms reaching towards the wall. angle of the body as the swimmer enters

SWIMMING IN AUSTRALIA 5 4 © Swimming Australia/Delly Carr l e A R N T O S w i M Coaching Licence Assessment benefits us all The current Australian Usually all four of these areas are Coaches being assessed comment that the coaching system is based considered. process is less adversarial and threatening and more of a “learning experience”. The upon a coach gaining This is achieved by the assessor observing coach is usually assessed in a familiar the coach in a real situation (“on the job”) competence by attending environment with clearly enunciated and ensuring that the assessment is based a “course” and getting criteria, and the opportunity for interaction upon theoretical wisdom from between the assessor and coach is not a range of presenters and • sufficient coaching activity being limited by “exam conditions”. then putting this theory observed to make a good judgement into practice under the • authentic activity – it is the coaches watchful eye of a mentor own work that is being observed coach or in the case of • the coaching activity undertaken is of a Green Licence coach valid use to the swimmers “someone with a vested • the information and activities provided interest” in the coach’s are safe and technically correct activities. For all levels of coaching licences, a Ultimately, for a person to workbook is provided so that assessors clearly understand the aspects of gain their coaching licence performance they need to observe and (in addition to all the other upon what criterion a coach should be requirements) an assessor has measured as “competent”. to determine that the coach has Coaches being assessed should not satisfied the minimum standard be judged against other coaches but set for that level of coaching rather against the criteria and evidence licence. The Assessor is seeking the presented. If an assessor considers a answer to the question, “Is this person coach to be “not yet competent”, advice competent?” should be provided as to what skills and areas require improvement prior to A competency is “the application undertaking another assessment. of specific knowledge and skill to a required standard of performance in The assessment process is what is a given situation”. Coaching is about known as integrated assessment. This demonstrating skills. means that several learning outcomes/ performance criteria are grouped together A competency can include a number of and assessed using one assessment task. aspects of performance, such as… This ensures that the assessment process is not a repetitive and/or irrelevant one. • Applied skills (e.g. being able to teach a tumble turn to a beginner). The assessment process benefits the • Management skills (e.g. being able coach by allowing them to be examined to prepare, plan and organise a swim in a real life situation against specific and meet). well defined criteria. • Contingency management skills (e.g. Assessors of coaches and Presenters being able to address the problem of courses also benefit as they can gain that there are insufficient officials at a valuable professional development points meet). for re-registration of accreditation. • Inter-personal skills (e.g. being able to Coaches who employ others also use this deal effectively with parents, athletes, process as a means to vet potential staff officials and other coaches). members prior to offering employment.

5 5 SWIMMING IN AUSTRALIA R e s u l ts Final Results 2006 Oceania Championships Cairns, Australia July 7-12

MEN 100m backstroke 100m butterfly 1. Ashley Delaney AUS 55.82 1. NZL 54.51 50m freestyle 2. AUS 57.78 2. Tim Dodd AUS 55.21 1. Cameron Prosser AUS 23.12 3. Kurt Bassett NZL 58.07 3. Matthew Thomas NZL 55.38 2. Tim La Forest AUS 23.65 4. John Zulch NZL 58.51 4. Nick D’Arcy AUS 55.93 3. NZL 23.71 5. Dominic Toomey NZL 56.70 5. Lewis Williams NZL 58.81 4. Gilles Dumesnil NCA 23.99 6. NZL 57.45 6. Jackson Hayes PAL 1:13.45 5. Or Faamausili-Banse NZL 24.02 7. Josh Minogue AUS 57.55 5. Ashley Delaney AUS 24.02 200m backstroke 8. Nic Donald AUS 5758 7. Callum Joll NZL 24.09 1. Ashley Delaney AUS 2:03.91 8. David Thevenot NCA 24.16 200m butterfly 2. Kurt Bassett NZL 2:04.75 1. Nick Cordner AUS 2:00.69 100m freestyle 3. NZL 2:05.60 2. Nick D’Arcy AUS 2:00.98 1. Cameron Prosser AUS 50.70 4. Nick Cordner AUS 2:06.26 3. Nic Donald AUS 2:01.81 2. Tim La Frost AUS 51.43 5. John Zulch NZL 2:06.71 4. Josh Minogue AUS 2:03.17 3. AUS 51.44 6. Kalen Darling HAW 2:26.41 5. Corney Swanepoel NZL 2:06.94 4. Robert Voss NZL 52.33 7. Jackson Hayes PAL 2:38.60 6. Daniel Ryan NZL 2:07.05 5. Gilles Dumesnil NCA 52.49 7. Brett Newall NZL 2:07.26 50m breaststroke 6. Mark Herring NZL 52.70 8. Shane Patience NZL 2:08.98 7. William Benson NZL 53.14 1. NZL 28.99 200m individual medley 8. David Thevenot NCA 53.19 2. Kieran O’Regan AUS 29.16 3. Adrien Thomas NCA 29.89 1. Stephen Parkes AUS 2:03.43 200m freestyle 2. Dean Kent NZL 2:06.18 4. Callum Liew FIJ 31.08 1. Grant Brits AUS 1:51.22 3. Nick Cordner AUS 2:06.91 5. Thomas Dahlia NCA 31.28 2. Robert Voss NZL 1:51.78 4. Olivier Saminadin NCA 2:08.66 6. Kekoa Taparra HAW 31.96 3. Kirk Palmer AUS 1:53.02 5. Brett Newall NZL 2:12.84 7. Michael Mitchell SAM 32.56 4. Josh Minogue AUS 1:53.08 6. Daniel Ryan NZL 2:14.48 8. Tamiela Tuitavua FIJ 35.14 5. Michael Jack NZL 1:53.14 7. Thomas Dahlia NCA 2:17.03 6. Ben Pickersgill-Brown NZL 1:57.76 100m breaststroke 8. Kalen Darling HAW 2:18.61 7. Benoit Riviere NCA 2:02.61 1. Glenn Snyders NZL 1:03.50 400m individual medley 8. Heimanu Sichan TAH 2:06.87 2. Kieran O’Regan AUS 1:04.04 1. Dean Kent NZL 4:25.31 400m freestyle 3. Adrien Thomas NCA 1:06.15 2. Stephen Parkes AUS 4:26.26 1. Nic Donald AUS 3:55.58 4. Kekoa Taparra HAW 1:09.18 3. Nick Cordner AUS 4:29.37 2. Robert Voss NZL 3:59.44 5. Thomas Dahlia NCA 1:10.49 4. Daniel Ryan NZL 4:32.52 3. Grant Brits AUS 4:00.97 6. Callum Liew FIJ 1:13.29 5. Olivier Saminadin NCA 4:38.27 4. Bryn Murphy NZL 4:02.36 7. Ian Nakmai PNG 1:15.98 6. Bryan Murphy NZL 4:38.53 5. Josh Minogue AUS 4:03.96 8. Adam Ampaoi PNG 1:18.50 7. Thomas Dahlia NCA 4:57.61 6. Karl Poole NZL 4:06.33 8. Taparra Kekoa HAW 5:00.71 200m breaststroke 7. Olivier Saminadin NCA 4:09.49 4x100m freestyle relay 1. Kieran O’Regan AUS 2:17.95 8. Kalen Darling HAW 4:23.39 1. Australia 3:23.60 2. Dean Kent NZL 2:19.65 1500m freestyle 2. New Zealand 3:27.94 3. Glenn Snyders NZL 2:20.95 1. Bryn Murphy NZL 15:43.17 3. New Caledonia 3:31.65 4. Adrien Thomas NCA 2:24.99 2. Daniel Ryan NZL 16:00.10 4. Samoa 4:13.31 5. Kekoa Taparra HAW 2:34.67 – New Zealand DQ 3. Shane Patience NZL 16:09.60 6. Thomas Dahlia NCA 2:37.07 – Australia DQ 4. Karl Poole NZL 16:25.00 7. Callum Liew FIJ 2:47.74 5. NZL 16:29.34 4x200m freestyle relay 6. Kalen Darling HAW 17:21.71 50m butterfly 1. Australia 7:31.64 50m backstroke 1. Corney Swanepoel NZL 24.33 2. New Zealand 7:43.78 3. New Caledonia 8:09.68 1. Ashley Delaney AUS 26.47 2. Kirk Palmer AUS 24.54 2. Lewis Williams NZL 26.68 3. Matthew Thomas NZL 24.83 4x100 medley relay 3. Grant Brits AUS 26.69 4. Tim Dodd AUS 25.01 1. Australia 3:45.24 4. John Zulch NZL 27.18 5. Callum Joll NZL 25.27 2. New Zealand 3:46.31 5. Kurt Bassett NZL 27.33 6. David Thevenot NCA 25.71 3. New Caledonia 4:02.05 6. Callum Liew FIJ 30.57 7. Nick D’Arcy AUS 25.81 – Australia DQ 7. Nicolas Hezard NCA 32.04 8. Heimanu Sichan TAH 27.95 – New Zealand DQ

SWIMMING IN AUSTRALIA 5 6 R e s u l ts

5KM 6. Joyce Wiegersma NZL 9:12.65 100m butterfly 1. James Davis AUS 1:01:09.00 7. Christel Simms HAW 9:24.66 1. Ellese Zalewski AUS 1:00.60 2. Olivier Saminadin NCA 1:01:29.00 8. Lara Grangeon NCA 9:35.01 2. Amy Smith AUS 1:01.55 3. Kieran Carrigan AUS 1:01:42.00 9. Anais Rians NCA 9:44.07 3. Samantha Hamill AUS 1:01.64 4. Daniel Ryan NZL 1:01:43.00 10. Brittany Beauchan HAW 10:05.43 4. Megan Allan NZL 1:04.19 5. Phillip Ryan NZL 1:02:15.00 11. Vera Pambrun TAH 10:41.00 5. Christel Simms HAW 1:07.12 6. Benoit Riviere NCA 1:04:10.00 50m backstroke 6. Emma Hunter SAM 1:08.31 7. Kalen Darling HAW 1:07:34.00 1. Elizabeth Coster NZL 29.57 7. Raina Vongue TAH 1:11.24 8. Adrian Thomas NCA 1:09:03.00 8. Brittany Beauchan HAW 1:14.28 9. Kekoa Taparra HAW 1:10:33.00 2. Meagen Nay AUS 29.72 10. Luke McGrath FIJ 1:22:23.00 3. Jessie Blundell NZL 30.39 200m butterfly 11. Callum Liew FIJ 1:30:56.00 4. Siobhan Keane AUS 30.52 1. Samantha Hamill AUS 2:11.91 – Tamiela Tuitavua FIJ DNF 5. Kelly Newcombe NZL 30.80 2. Ellese Zalewski AUS 2:13.13 6. Christel Simms HAW 31.55 10KM 3. Amy Smith AUS 2:14.09 7. Lorraine Patterson FIJ 32.55 1. Kane Radford NZL 2:07:54.00 4. Brooke Fletcher AUS 2:18.88 8. Vera Pambrun TAH 35.40 2. James Davis AUS 2:08:03.00 5. Megan Allan NZL 2:20.93 3. Kieran Carrigan AUS 2:09:54.00 100m backstroke – Christel Simms HAW DQ 4. Karl Poole NZL 2:12:24.00 1. Elizabeth Coster NZL 1:02.79 200m individual medley 5. Phillip Ryan NZL 2:17:58.00 2. Meagan Nay AUS 1:03.75 1. Talia Goddard AUS 2:18.00 6. Benoit Riviere NCA 2:19:29.00 3. Kelly Newcombe NZL 1:04.85 2. Samantha Hamill AUS 2:19.53 – Luke McGrath FIJ DQ 4. Katie Bird AUS 1:05.36 3. Katie Bird AUS 2:19.66 5. Jessie Blundell NZL 1:05.55 4. Kristen Wilson AUS 2:22.23 6. Stephanie Williams AUS 1:07.10 5. Kelly Bently NZL 2:23.21 7. Christel Simms HAW 1:08.28 6. Lara Grangeon NCA 2:33.62 WOMEN 8. Lorraine Patterson FIJ 1:11.86 7. Brittany Beauchan HAW 2:38.45 50m freestyle 200m backstroke 400m individual medley 1. Ellese Zalewski AUS 26.13 1. Meagen Nay AUS 2:13.99 1. Talia Goddard AUS 4:52.21 2. Elizabeth Coster NZL 26.63 2. Siobhan Keane AUS 2:15.15 2. Kristen Wilson AUS 4:56.80 3. Lauren Boyle NZL 26.76 3. Jessie Blundell NZL 2:18.76 4. Amelia Evatt-Davey AUS 26.81 3. Kelly Bently NZL 5:02.10 4. Kelly Newcombe NZL 2:19.32 5. Siobhan Keane AUS 26.82 4. Lara Grangeon NCA 5:16.21 5. Stephanie Williams AUS 2:20.14 6. Isabella Franks NZL 26.94 5. Brittany Beauchan HAW 5:37.28 6. NZL 2:20.80 7. Christel Simms HAW 27.19 7. Christel Simms HAW 2:31.18 4x100m freestyle relay 8. Anna-Liza Mopio-Jane PNG 27.44 1. Australia 3:47.16 50m breaststroke 100m freestyle 2. New Zealand 3:57.61 1. Katie Bird AUS 32.84 1. Lauren Boyle NZL 57.14 3. New Caledonia 4:15.62 2. Sarah Vettoretti NZL 33.28 2. Amelia Evatt-Davey AUS 57.65 4. Papua New Guinea 4:15.79 3. Katie Bone NZL 33.79 3. Siobhan Keane AUS 58.02 – Australia DQ 4. Brittany Beauchan HAW 34.05 4. Meagen Nay AUS 58.05 – New Zealand DQ 5. Christel Simms HAW 58.94 5. Adeline Williams NCA 34.39 4x200m freestyle relay 6. Joyce Wiegersma NZL 59.61 6. Kelly Bentley NZL 35.27 1. Australia 8:12.28 7. Anna-Liza Mopio-Jane PNG 1:00.41 100m breaststroke 8. Isabella Franks NZL 1:00.57 2. New Zealand 8:34.12 1. Katie Bird AUS 1:12.37 3. New Caledonia 9:17.39 200m freestyle 2. Talia Goddard AUS 1:12.56 4. Papua New Guinea 9:45.95 1. Ellese Zalewski AUS 2:00.51 3. Sarah Vettoretti NZL 1:12.88 – Australia DQ 2. Amelia Evatt-Davey AUS 2:01.79 4. Katie Bone NZL 1:14.16 3. Lauren Boyle NZL 2:01.92 5. Brittany Beauchan HAW 1:15.01 4x100 medley relay 4. Stephanie Williams AUS 2:04.80 6. Kelly Bently NZL 1:15.10 1. Australia 4:14.98 5. Joyce Wiegersma NZL 2:06.30 7. Adeline Williams NCA 1:16.65 2. New Zealand 4:18.07 6. Christel Simms HAW 2:08.97 3. New Caledonia 4:49.89 200m breaststroke 7. Anais Rians NCA 2:11.13 4. Papua New Guinea 4:57.27 1. Talia Goddard AUS 2:34.35 8. Penelope Marshall NZL 2:12.24 – Australia DQ 2. Kelly Bentley NZL 2:35.23 400m freestyle – New Zealand DQ 3. Brittany Beauchan HAW 2:40.94 1. Stephanie Williams AUS 4:14.35 4. Katie Bone NZL 2:41.01 5KM 2. Lorren Sellwood AUS 4:15.34 5. Sarah Vettoretti NZL 2:42.62 1. Brooke Fletcher AUS 1:03:00.00 3. Lauren Boyle NZL 4:19.20 6. Lara Grangeon NCA 2:51.74 2. Nikita Barsby AUS 1:08:33.00 4. Kristen Wilson AUS 4:23.69 7. Adeline Williams NCA 2:55.25 3. Kirsten Cameron NZL 1:09:09.00 5. Joyce Wiegersma NZL 4:27.03 4. Lara Grangeon NCA 1:11:24.00 6. Christel Simms HAW 4:30.62 50m butterfly 5. Kylie Salt NZL 1:12:27.00 7. Penelope Marshall NZL 4:32.82 1. Ellese Zalewski AUS 26.92 6. Anais Rians NCA 1:15:17.00 8. Lara Grangeon NCA 4:40.11 2. Elizabeth Coster NZL 28.07 7. Lorraine Patterson FIJ 1:31:12.00 800m freestyle 3. Samantha Hamill AUS 28.14 1. Stephanie Williams AUS 8:42.25 3. Amy Smith AUS 28.17 10KM 2. Lorren Sellwood AUS 8:42.27 5. Megan Allan NZL 29.03 1. Brooke Fletcher AUS 2:11:16.00 3. Lauren Boyle NZL 8:53.74 6. Isabella Franks NZL 29.92 2. Nikita Barsby AUS 2:24:34.00 4. Brooke Fletcher AUS 8:54.89 7. Emma Hunter SAM 30.01 3. Kirsten Cameron NZL 2:26:17.00 5. Kristen Wilson AUS 9:02.65 8. Christel Simms HAW 30.08 4. Kylie Salt NZL 2:26:45.00

5 7 SWIMMING IN AUSTRALIA Congratulations to the ASCTA “Have your Say” Funding for Club winners from the National Age Championships and the 13th Annual Telstra Australasian Enhancement Oceania Swimming Professionals Convention and Trade Expo. 2006/07 Sport Leadership Grants for Women The following people provided their feedback on what they Grant opportunity for Organisations liked about the association and women at club level to • Undertake management/administration they also provided constructive undertake education and courses or governance workshops feedback as to what they would training to enhance the to develop the skills of volunteer committee members like to see in the resources and services future from ASCTA. offered by the club • Provide the club admin officer with the competencies to fulfil the risk Thank you to everyone who The Australian Government through the management duties within the club participated in the competition Australian Sports Commission and the • To recruit, train and accredit junior and – look out for the “Have your say” Australian Government Office for Women senior players as umpires, coaches forms at up coming swimming invite you to apply for the 2006/07 Sport and sports trainers meets and events to provide your Leadership Grants for Women. own personal feedback and to win • To advance the clubs level 1 coach to great prizes! One aim of the grants program is to level 2 accreditation provide women with an opportunity to • Providing level 1 coaching course for 6 Major Prize Winners: further their education and training in women who have expressed interest in Andrew Hunter – Twin Towers areas of sport leadership which can taking on coaching or assist coaching benefit the growth and development of Jolyon Finke – Melbourne VIC Centre roles your club. Vivienne Kennedy – Portland The Program provides successful Leonie Allen – Cairns Stingrays The 2006/07 Sport Leadership applicants with a one-off grant of up to Grants for Women offers grants $5,000 for individuals and up to $10,000 in five key categories: for incorporated organisations. Consolation Prize winners • Women in general sport leadership Applications for the grants close on Friday Tony Smith – Kincumber • High Performance coaching and 15 September 2006. Jackie Barck – Wizzards officiating For grant application forms and guidelines Ross Price – Marion • Women in disability sport please go to: http://www.ausport.gov. Adrian Adams – Giniderra • Indigenous women au/women/grants.asp Ken Nixon – Forster • Women from culturally and Jim Fowlie – Nunawading linguistically diverse backgrounds Vivienne Kennedy – Portland Each category includes the Shelly Cole – Mornington following project areas: Rod Bonsack – Arena • Coaching Carol Bizzell – Samford • Officiating John Bladon – MLC Marlins • Management (including administration) Kellie McMillan – Laro • Governance (board and committees)

Michael Wise – Goodiwindi Examples include: A HUGE Thank you goes to YOUs bags Individuals for providing ASCTA with the major • Website design prizes - fabulous “one of a kind” bags, • Microsoft Excel training to co-ordinate made from recycled billboards, perfect competition draws for your swimming gear! • Level 1 coaching certificate Visit www.yous.com.au for more • Attend “Developing & Managing information! Effective Volunteer programs”

SWIMMING IN AUSTRALIA 5 8 National Officiating Program

The Swimming Referee (Specialist Extensions) Open will invite all nationally recognised Starters Australia Board Water Swimming and Referees to nominate for a position on the National Officials Panel for the 2007 has approved the Referee (Specialist Extension) and 2008 calendar years. eats National Officiating Swimming with a Disability Program, which will 11.Self Management for Advanced All nominees must be available to officiate

L en Y be phased in over the Technical Officials at least one Australian Championship per calendar year during the life of the By next few months, and appointment. the establishment of a National Officials Panel. All current FINA listed Technical Officials will be automatically appointed to the It is SAL’s intention to recognise Panel plus in addition the current six OWS the qualifications of all current Referees. State/Territory accredited In 2007, 20 Officials will be appointed Technical Officials. They will be for a two-year term, whilst 20 will only be certified at their current designated level appointed for 2007, and then all ensuing within the National program for an initial appointments will be for a two-year term. period of four years. No more than 20 of the panel will travel to attend SAL Swimming Championships at any one time. The host State is to provide all timekeepers © Swimming Australia / Sport Shoot for an Australian Championships. In the case of insufficient timekeepers 2. Certified Course: being able to come from the host State Announcer then timekeepers will be called from the Finish Judge nearest neighbouring State(s). Operator of Automatic Officiating © Swimming Australia / Sport Shoot Equipment Selection Criteria Applications will only be accepted from The aim of the scheme is to promote a 3. Practically assessed addition SAL recognised Level 3 accredited professional approach to the identification, levels: Referees and Starters and who have: (1) training, and ongoing development Starter Level 2 (Assessed in State by Minimum officiating qualification of Level of technical officials for all levels of State Assessors) 3 referee/starter (2) Minimum of three swimming conducted by, or on behalf of Referee Level 2 (Assessed in State by years of active officiating at State, Regional SAL. State Assessors) and Club level (3) Availability to officiate at a minimum of one National Championship There are three sections: Starter Level 3 (Assessed in State by in the calendar year and (4) Sign an National Assessors) 1. Unit of Competency agreement to abide by the SAL Code of Referee Level 3 (Assessed in State by behaviour and officials code of conduct. 1. General Principles of Swimming National Assessors) Officiating © Swimming Australia / Sport Shoot 2. Starter – Level 1 National Officials Panel 3. Check Starter The purpose of the National Officials 4. Marshall Panel is to appoint 40 senior nationally accredited pool Referees and Starters plus 5. Timekeeper up to 10 Open Water Swimming referees 6. Chief Timekeeper to officiate at SAL’s events commencing in 7. Inspector of Turns 2007. 8. Judge of Stroke The Role and Process of the 9. Recorder Panel 10. Referee – Level 1 In September 2006 Swimming Australia

5 9 SWIMMING IN AUSTRALIA Top Swimming WA Coaches Awarded High Performance Coaching Scholarships

The Department of Sport role coaches, at all levels, play in athlete for nearly 20 years; essentially known as and Recreation has awarded development and performance” and that it a sprint coach, Dion has trained some High Performance Coaching is important to “encourage talented young of Australia’s top swimmers, who have Scholarships to two of Swimming coaches as they move through the coach since traveled to America to further their WA’s up and coming coaches, development pathway”. development and train in the advanced Mel Tantrum and Dion Mepham. American College Swim Programs. Scholarship recipient Mel Tantrum has The scholarship, in its inaugural been coaching for over 8 years, currently year, allows the two recipients a This scholarship will allow Dion the coaching at West Coast Swimming Club unique opportunity for targeted opportunity to travel to America and Mel works with a variety of swimmers professional development. “learn their craft” to develop his including Olympians, Paralympians, coaching techniques and training E mma Kelly Over 37 applicants were received swimmers with disabilities and amateurs. methods in relation to sprint training and

By by the Department of Sport Currently coaching swimmers for the development, he will also observe the and Recreation with 10 being upcoming International Paralympic development of the Australian swimmers successful for the $65,000 combined Committee trials (IPC) Mel describes living and training abroad. total for the Scholarships. This is a this scholarship as “An outstanding fantastic achievement by both Mel and opportunity to take the next step in Upon his return this experience will Dion to be selected, Swimming WA coaching and further develop as a coach. provide Dion with further knowledge and Sport Development Manager Samantha This scholarship enables me greater skills to focus on the future development Shields is delighted that two out of professional development, the opportunity of Australian Sprint Swimmers and the 10 recipients were Swimming WA to attend conferences and be mentored by provide an advanced level of expertise Coaches, both Mel and Dion were granted top coaches” As part of this scholarship and coaching skills for the swimmers to approximately $10,000 each, 1/3 of the Mel plans to travel to America to further continue their training in Australia. total Scholarship funding pool, a fantastic her coaching knowledge and develop her This Department of Sport and Recreation achievement. coaching and development skills. initiative is positive step forward in the Department of Sport and Recreation Dion Mepham, head Coach at Western further development and advancement Coaching Consultant Ian Crawford believes Sprint is the other swimming recipient of Swimming and Coaching in Western this opportunity “recognizes the important of the scholarship has been coaching Australia. Junior Excellence Program Swimming Queensland, with the support will receive a gold cap with a triple star Coach and their favourite motivational of its seven Regional Associations and insignia to highlight their outstanding sayings, and another poster depicting the ASCTA (Qld), will soon implement a new versatility. athlete development pathway. initiative called the Junior Excellence We estimate that each season the Junior Program to recognise and reward children Similarly, swimmers aged 11 to 13 Excellence Program will recognise and aged 9 to 13 years who, through their will receive special recognition by encourage more than 2,000 junior development of aquatic skills and fitness, swimming times linked to the Queensland swimmers across Queensland. achieve a high standard of swimming Championships and Queensland Sprint excellence. Championships. Swimmers will qualify for Coaches of swimmers who qualify under rewards including a gold, silver or bronze the Program will be invited to participate Under the Program, 9 and 10 year-olds, standard T shirt, based on the calibre of in coach workshops organised by SQ. by accomplishing standard times set their best performance. by SQ, will qualify for a gold, silver or bronze silicone cap based on their best Both age groups will also receive a performance during the season. Any certificate of achievement signed the swimmers who achieves gold standard National Youth Coach, a poster featuring in the 200 IM and two other strokes elite swimmers and the National Head

SWIMMING IN AUSTRALIA 6 0 In the Kitchen with Pedro

The legendary “Chef Pedro” 2 red cillis, 1 hand full beer nuts, 6 mushrooms, 3 cloves garlic, 1 lime, 1 stick lemon grass, 1 spoon of chopped basil same coriander(½ if dried herb) 200gr smooth peanut butter, Chef Pedro 150ml chicken stock,

By 25ml tomato sauce, 25ml bbq sauce, 25ml soy sauce. The incredible Chef Pedro appears every issue to to cook provide us with new and method-dice chilli(no seeds) mushrooms, garlic, lemon grass, unique flavours to test basil, corriander, marinate together with lime juice. Bash our tastebuds. This issue peanuts til in small pieces, heat in a pan with touch of the Chef brings us a oil, now before they burn(like mine) add marinade just long delicious soup to get us enough to infuse favours then add peanut paste, mix then through the last little chicken stock bit at a time stirring through then finally bit of the cold weather tomato, bbq, soy sauce. cook through for a minute or two, then chill. you can use as a sauce over kababs, dipping, and the “legendary Chef marinade or add after frying off some meat and vegies as a Pedro” to test our cooking wet dish over rice. enjoy my swimming parents did! skills, give it a try!

The best chicken soup 2 onion, 1 whole garlic knob, 6 skinless chicken thighs, 6 carrots, 1 big sweet potato, 1\4 cellery, 2 inches leak stalk, 3 chillis(de seeded), handfull of (thyme,coriander, chives,fresh) 1 lemon grass stalk, salt & pepper to taste

to cook dice onion & garlic sweat in some oil in pot, dice chicken add & brown. add carrots-sweet potato-cellery-leak all chopped rough. then fine chop herbs-lemon grass add to pot, fill pot 1-2cm above food line with water, bring to boil, then simmer, during this time remove scum & oil from top of water, add salt & pepper to taste(if u like can replace salt with soy sauce), keep simmering until carrots start to break down, stir to break down some of the vegies and serve chunky in your favourite bowl with thick slice of bread, garlic ginger &chilli help to warm u from inside out enjoy all you southerners. Event Calendar SEPTEMBER 2006 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WA State Age SC WA State Age SC 1 Championships - Perth 2 Championships - Perth 3

WA State Age SC WA State Age SC WA State Age SC WA State Age SC WA State Age SC WA State Age SC WA State Age SC Championships - Perth 4 Championships - Perth 5 Championships - Perth 6 Championships - Perth 7 Championships - Perth 8 Championships - Perth 9 Championships - Perth 10 Marathon Swimming World Cup #14 - Italy

Green Licence Coaching Marathon Swimming 11 12 13 14 15 Course North Lakes – QLD 16 World Cup #15 - Brazil 17

Marathon Swimming 18 19 20 21 22 23 World Cup #16 - China 24

(AAESS) Biennial (AAESS) Biennial (AAESS) Biennial 25 26 27 Conference - Sydney 28 Conference - Sydney 29 Conference - Sydney 30

OCTOBER 2006 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY (AAESS) Biennial Conference 30 31 - Sydney 1 Marathon Swimming World Cup #17 - Hong Kong Marathon Swimming World 2 3 4 5 6 7 Cup #18 - Singapore 8

Marathon Swimming World 9 10 11 12 13 14 Cup #19 - Portugal 15

Green Coaching Course Green Coaching Course 16 17 18 19 20 - Perth 21 - Perth 22

Green Coaching Course Green Coaching Course - Wesley, VIC - Wesley, VIC 23 24 25 26 27 28 CPR Course Wesley - VIC 29

NOVEMBER 2006 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Green Licence Coaching 1 2 3 Course Chandler – QLD 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

FESPIC Disability Games FESPIC Disability Games FESPIC Disability Games FESPIC Disability Games FESPIC Disability Games 20 21 - 22 - Kuala Lumpur 23 - Kuala Lumpur 24 - Kuala Lumpur 25 - Kuala Lumpur 26

FESPIC Disability Games FESPIC Disability Games FESPIC Disability Games FESPIC Disability Games - Kuala Lumpur 27 - Kuala Lumpur 28 - Kuala Lumpur 29 - Kuala Lumpur 30 World Disability Swimming World Disability Swimming Championships - Durban, SA Championships - Durban, SA

DECEMBER 2006 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY FESPIC Disability Games 2007 Aust. Champ W/Champ - Kuala Lumpur 1 2 Selection Trials Brisbane , Qld 3

World Disability Swimming World Disability Swimming World Disability Swimming Championships - Durban, SA Championships - Durban, SA Championships - Durban, SA European Short Course European Short Course European Short Course European Short Course 2007 Aust. Champ W/Champ 2007 Aust. Champ W/Champ 2007 Aust. Champ W/Champ Championships - Finland Championships - Finland Championships - Finland Championships - Finland Selection Trials Brisbane , Qld4 Selection Trials Brisbane , Qld5 Selection Trials Brisbane , Qld6 7 8 9 10 2007 Aust. Champ W/Champ 2007 Aust. Champ W/Champ 2007 Aust. Champ W/Champ 2007 Aust. Champ W/Champ Selection Trials Brisbane , Qld Selection Trials Brisbane , Qld Selection Trials Brisbane , Qld Selection Trials Brisbane , Qld World Disability Swimming World Disability Swimming World Disability Swimming World Disability Swimming Championships World Disability Swimming Championships World Disability Swimming Championships Bronze Licence Coaching Course Championships - Durban, SA Championships - Durban, SA Championships - Durban, SA - Durban, SA - Durban, SA - Durban, SA - Katherine, NT 2006 Telstra Swimmer of Coaching Course The Year Awards 11 12 13 14 15 Wesley - VIC 16 17 Brisbane, Qld

2007 Open Water Champ/ 2007 Open Water Champ/ 2007 Open Water Champ/ 18 19 20 FINA WC Selections Trials 21 FINA WC Selections Trials 22 FINA WC Selections Trials 23 24 Melbourne Melbourne Melbourne

25 26 27 28 29 30 31

All dates are accurate at time of printing but subject to change. Please email [email protected] if you would like events listed in the Calendar. MATADOR WATCHES Importers & Wholesalers of Quality Watches 238 Montague Road, West End, QLD. 4101 P.O. Box 22, Red Hill, Qld. 4059 Free Call: 1800 773 727 Phone: (07) 3844 8703 Fax: (07) 3844 8683

SPECIAL OFFER --- BUY 10 OF ANY ONE MODEL AND GET ONE EXTRA AT NO CHARGE

+ The Stop Watch can measure up to 10 hours in 1/100 seconds

+ 100 split / lap memory recall function

+ Up to100 measurements can be stored in memory

+ Year-Month-Date-Hour-Minutes & Seconds displayed

+ You can measure the number of strokes per minute

+ Suitable for Aquatic sports or use in rainy weather

+ Full 12 Months Warranty

+ WHOLESALE PRICE $48.00 plus G.S.T. TW01-898 SPORTS TIMER

+ The Stop Watch can measure up to 40 minutes in 1/100 seconds

+ 100 split / lap function

+ Year-Month-Date-Hour-Minute, and seconds displayed

+ Suitable for Aquatic sports or use in rainy weather

+ Full 12 Months Warranty

+ WHOLESALE PRICE $24.00 plus G.S.T.

TW02-694 SPORTS TIMER

We are also on the Internet Email: [email protected] Webpage: www.matadorwatches.com

A further 10% discount applies if you mention the “Swimming in Australia” Journal – to the matador advertisement