SWIMMING IN AUSTRALIA – November-December 2004

CONTENTS

Energy & its use during Exercise (Dr. John Masters Swimming ...... 90 Troup)...... 1 The Importance of Resistance Training for the Classification of Swimming Training Sessions by Aging Competitive Swimmer (Peter Reaburn) ...... 90 Blood Lactate & Heart Rate Responses (David FINA Aquatics World...... 92 Pyne & Richard Telford) ...... 4 A SUCCESSFUL IDEA – FINA World Good news is NO news ...... 7 Championships (25m) 1993-2002 (Camillo Cametti)92 News…News…News...... 95 The ‘Magic’ Sub-49-second Club ...... 9 Open Water – Stoychev & Maurer already winners 97 Keep an EVEN mental outlook (Matt Biondi) ....10 PhilatFINA & Olympism (Manfred Bergman)...... 97 Dispelling the Myths (Michelle Rowe) ...... 12 FINA Calendar...... 98 Crocs in the NT – They come and go (Mark Fédération Internationale de Natation...... 98 Davies) ...... 17 ASCTA, PO Box 824, Swimming in the USSR (Forbes Carlile)...... 18 Mailing Address Lavington NSW 2641 A Program designed to produce Swimming Email [email protected] Excellence – What does it look like? (Dennis Web Site www.ascta.com Pursley) ...... 21 Phone: 02 6041 6077 Membership Enquiries Backstroke: Surface-to-Air Missile (Glen Mills).23 Fax: 02 6041 4282 The use of Goal Sets & Cruise Interval Sets (Dr. ASCTA Insurance Brokers 1300 300 511 James Counsilman) ...... 24 SWIMMING in AUSTRALIA is published six times annually. Parents behaving badly (Stephanie Smith)...... 32 Copy Deadline Australian Swim Camp, Nudgee (Mary Folland)32 January-February 15th January March-April 15th March Toowoomba Swim Camp Report (Ken Malcolm) 33 May-June 15th May Letters to the Editor ...... 34 July-August 15th July Paralympic Swimming – Athens 2004 (David September-October 15th September th Mason) ...... 34 November-December 15 November Oxygen Intake for Butterflyers – Breathing Advertising Rates (inc. GST) Room (Michael J. Stott)...... 39 1 Issue The Psychology of Training Sets & Workouts $ (Wayne Goldsmith)...... 45 Full Page 600 Completing the Puzzle (Kevin Milak)...... 49 ¾ Page 500 ½ Page 300 Learn-to-Swim ...... 52 ¼ Page 200 Learn to Swim the Swimplicity Way...... 52 Banner 4cm x 1 col 55 Hug—Don’t Hit...... 53 Safety at School ...... 54 NOTICE TO ADVERTISERS Personal Safety ...... 56 All copy is subject to acceptance by the publisher. All Stepping out of the Learn-to-Swim Pool & into the advertisers must ensure that their advertisements comply Deep End! (Wayne Goldsmith & Helen Morris) ...... 58 strictly with the requirements of all Federal Legislation. The Mastering Backstroke Video Review (Peter publisher reserves the right to reject copy without giving Ruddock) ...... 61 any reason or explanation. WSCA Newsletter ...... 62 Bagger Vance on Coaching Swimmers (Bill McKeon)62 COPYRIGHT ISSUE FROM THE PUBLISHER The Relationship between Activation Levels & As more and more articles with invaluable technical and Performance in Competitive Swimming (Dr. Don research data have and will be published through our Greene) ...... 63 Magazine for our Members to read and use, it is timely to Who wants to be a Coach? (Dennis Craddock)...... 69 mention Copyright infringements. The Lactate-Heart Rate Profile Test for Swimmers The ASCTA Magazine (SWIMMING in AUSTRALIA) (Genadijus Sokolovas & Charlene Boudreau) ...... 71 Publisher strongly advises all concerned that any attempts Qualities of Character ...... 74 to reprint articles or excerpts from contents is prohibited A Swim Coach at a Wood Finishing Class (Guy without the written permission of the publisher and author. Edson) ...... 76 Any infringements of copyright will be dealt with accordingly. Coach-Parent Relationship (John Leonard – 1984) 76 Views expressed in articles are those of the authors Unorthodox Training (Tito Morales) ...... 82 and do not necessarily reflect those of the Editor or the Benefits of Balanced Training (Josh Jeffrey).....85 Board of ASCTA. Windmill Revolution (Bill Volckening) ...... 86 SWIMMING IN AUSTRALIA – November-December 2004

EENNEERRGGYY AANNDD IITTSS UUSSEE used to remake the ATP. DURING EXERCISE A simplified schematic of this process is DURING EXERCISE shown below. By Dr. John Troup, U.S. Swimming This article appeared in Australian Swim Coach News, March 1987

THE ENERGY MOLECULE OF THE BODY

All organisms require energy to do biological work. For the human, this work includes the transport of materials across cell membranes, the conduction of nerve impulse and the contraction of skeletal and heart muscle. The A BRIEF DIVERSION energy is obtained from the breakdown of a high energy chemical compound called We use the term energy to describe our adenosine triphosphate (abbreviated ATP) feelings, “I don’t have much energy today”, and located in all the body’s cells. “Triphosphate” to relate our metabolic needs during exercise or refers to the fact that this molecule has three (3) other activities to the actual ATP requirement of phosphates (P) attached to it. When it breaks the task “I need quick energy before the race.” down, one of the phosphates is split off, releasing energy which can be used by the In all cases, the term energy is used rather cell… loosely and can mean anything from the ATP requirement to the amount of food energy (1) ATP ADP + P + “useful energy” consumed. How can we best use these terms?

The problem is that very limited amounts of THE CALORIE ATP are available in the muscle cell, probably only enough to sustain muscle contractions for The term “Calorie” is used to describe both about three seconds. ATP is the universal the energy associated with food intake and that energy molecule; it must be present if work is to associated with food breakdown and ATP be done. production. What follows is a brief, schematic illustration of how Calorie is defined and used The problem of the cell is to reform ATP from in conjunction with food consumption and its component parts, ADP and P. Basically, this metabolism in the body, especially during process is a reverse of the chemical reaction exercise. listed as equation (1) above. BASIC CONCEPT #1 (2) ADP + P + “energy” ATP All matter in the universe whether it be Notice that the process of ATP formation and water, wood, a protein or muscle is made up of breakdown is cyclic… various combinations of atoms – in the case of water (H2O), two hydrogens and an oxygen link together; the other are much more complex, involving hundreds of thousands of linkages. Each of these attachments (bonds) requires some amount of energy (ATP use) to attach the component parts. Likewise, if the bond is broken, some energy can be given off. Thus, inherent in the STRUCTURE of the molecule Notice also that it TAKES ENERGY to link (the bonds), there is some energy stored. the ADP and P to make ATP. Some substances have much more energy The energy needed to reform ATP comes stored in them than others. For the foods we from that stored in the energy yielding foods commonly eat, carbohydrates, fats and proteins from the diet – carbohydrate, fat and protein. are rich in stored energy. These foods or nutrients are broken down in stepwise chemical reactions within the cell, at certain points giving off energy which can be

1 SWIMMING IN AUSTRALIA – November-December 2004

FUNDAMENTAL PRINCIPLE OF THE UNIVERSE #1

Matter or energy cannot be created or destroyed, but can be inter-converted from one form to another. Applied to energy systems studied in the laboratory or metabolism in the body, this means that the energy found in the foods we eat can be stored or converted to other forms, but theoretically one must account for In this case, the energy available from the the total. nutrients (either delivered by the blood or those stored in the cell) is released by combustive The description of food energy is fairly processes in the cell (metabolism) to give off simple. waste products like carbon dioxide (CO2) and heat. The difference is that some of the original energy in the nutrient is recovered in the structure of ATP. The process of metabolism is relatively inefficient about 70% of the energy originally present in the carbohydrate, fat of protein is lost as heat. This is why your body temperature is about 98°F – you are constantly metabolising foods to provide ATP to run the body’s energy requiring processes. The heat lost keeps the internal environment warm.

BASIC CONCEPT #2

As energy (ATP) requirements increase Calorie = heat needed to raise the because of exercise, so too do all the processes temperature of 1 Kg water, 1 degree of associated with metabolism … i.e. more oxygen centigrade. and nutrients are provided – more wastes and 1g protein = approximately 4.1 calories heat are produced. 1g fat = approximately 9.0 calories 1g CHO = approximately 4.1 calories What Limits Exercise Capacity?

As shown above, a food item is placed inside Depending upon the specific circumstances a sealed chamber and pure oxygen is pumped of the exercise (like intensity, duration, etc.), the in. The food-oxygen mixture is combusted environment (is it hot or cold?), your present (ignited by electric spark) giving off waste training status (in shape or not) and your products (atoms like carbon, nitrogen, etc.) and genetic potential, anyone of several factors heat. Heat is a form of energy. In other words, associated with metabolism (energy/ATP the energy originally available in the structure production) could limit performance. These of the food is released by combustion and shows could include inability to provide nutrients or up as heat. The heat raises the temperature of oxygen or inability to get rid of wastes like lactic the surrounding water bath. By definition we acid or heat produced. now have a way of describing the energy in the food … i.e. it is a Calorie. All of the original BASIC CONCEPT #3 stored energy is released as heat. The capacity to do physical work requires the Note that if 1.0 grams of carbohydrate, very complex integration of a wide variety of protein or fat is completely combusted, it has a body functions – everything from the respiratory certain number of Calories (stored energy) systems taking air into the lungs, to the associated with it. This is how the numbers in thermo-regulatory processes (sweating) which your calorie books or on food labels were get rid of excess body heat. Neglect of any factor derived. may have negative effects upon the total system. Notice that we can also measure the amount of oxygen used in the combustion chamber just described.

2 SWIMMING IN AUSTRALIA – November-December 2004

AEROBIC & ANEROBIC METABOLISM When work intensity is easy, all the energy The total amount of energy (ATP) needed for (ATP) needed can be provided by aerobic a given amount of work can come from two processes – meaning that the speed at which sources within the cell (1) aerobic and/or (2) carbohydrate is broken down is matched to the anaerobic. These terms refer to the type of speed at which the breakdown Intermediate metabolism; aerobic means with oxygen, (see diagram) can be fed into the aerobic side of anaerobic without oxygen. A schematic metabolism. In this situation, the waste product illustration of these processes is illustrated. LACTIC ACID does not begin to accumulate in the muscle cell nor appear in the blood. This is illustrated conceptually in the left side of the diagram below.

Under resting conditions, carbohydrates, fats and protein are broken down aerobically providing the needed ATP. The use of oxygen and nutrients and the production of wastes are low because the demand for energy is also low.

If you begin to exercise, you need more energy (ATP) so all the processes involved speed up. Respiration increases to bring in more air. The heart pumps harder and faster to deliver the nutrients and carry away wastes in the blood. The reactions within the cell producing ATP also increase.

BASIC CONCEPT #4

All of the processes of the body involved in energy production generally increase in proportion to the demand. This can be At some point the total energy (ATP) demand illustrated graphically… is so great that the reactions of carbohydrate metabolism producing ATP go faster than those which accept the Intermediate into the aerobic side. In this case, the intermediate is converted to the waste product LACTIC ACID. The accumulation of this product in the muscle and its distribution in the blood has effects upon your capacity to continue exercising. The importance and implications of this are discussed in another section.

SUMMARY

At some point the body processes can no The energy you need to exercise comes from longer increase with increased work intensity the breakdown of food nutrients. A wide variety and they level off. This is the maximum and is of body systems are involved. These are listed in determined by a number of factors including the table below. It is important to recognise that age, sex, training status (condition) and genetic these processes must work together for optimal endowment. functioning. Neglect or misuse of one, may

3 SWIMMING IN AUSTRALIA – November-December 2004

reduce the body’s capacity to tolerate intense CLASSIFICATION OF SWIMMING training or prevent one from achieving best TRAINING SESSIONS BY BLOOD results in competition. Testing gives the Sports Scientist information on how these body LACTATE & HEART RATE systems are adapting to training. RESPONSES By David B. Pyne M.App. Sc., & Richard D. SYSTEM FUNCTION TEST(s) Telford, Ph.D Breathing in air Pulmonary Respiratory For coaches and athletes alike, it is important to (oxygen) exhale CO2 Function engage methods of performance appraisal. The Heart rate following classification of different training sets offers Deliver blood cardiac an objective assessment of the physiological responses of swimmers to various training sessions (nutrients, oxygen), output, blood Cardiovascular carry away wastes, test, Swimming coaches have traditionally heat nutritional described their training programs in terms of status the quality and quantity of effort with the degree Muscle of rest or recovery. The recent advances in new Use nutrients to composition technologies in micro-sampling of blood lactate Muscular produce contractile strength, have provided the opportunity for more force power and scientific classification of specific training fatigue sessions. In particular, it is possible to classify different training programs in terms of the specific energy system utilisation. Monitoring training sessions in this way will identify which aspects of swimming fitness are included in the program and determine whether the desired training goals are being achieved.

SWIMMING SCHOOL PROCEDURES

SUNSHINE COAST Selected training sessions by the Australian Swimming Team and Institute squad were Up to 50% Vendor Finance available monitored each week in the period from October 1987 to August 1988 in the lead-up to 1988 to approved Purchaser Seoul Olympic Games. ‹ Prime location with excellent lease Monitoring of the individual sessions consisted of the measurement of post-exercise ‹ Very solid growth due to rapidly blood lactate concentrations, post-exercise increasing population heart rates and performance times. ‹ Excellent and very steady income Blood samples were collected from the ear ‹ Well set up with good following lobe or finger approximately 2-3 minutes after ‹ Almost all cash takings with no account the end of each particular swim under analysis. hassles Some samples were collected during the sets, with others being collected at the completion of ‹ Excellent staff – all well qualified the set. The area to be sampled was dried with a ‹ Owner willing to stay as part-time coach tissue and an Autolet Lancet was used to if required puncture the skin. The first drop of blood was discarded and then a 25 ul sample was drawn Asking $120,000 into a capillary tube. The 25 ul sample was then added to a 50 ul mix of Triton X (lysing agent) Call John Dawkins – Business Broker and sodium fluoride (anti-coagulant). Whole Phone: 07 5476 9749 Mobile: 0412 713 154 blood lactate concentrations were determined using a YSI model 23L lactate analyser. Heart rates were recorded manually at the www.TheBusinessRegister.com carotid artery immediately upon completion of the required swim. The time for six beats was automatically converted into a frequency per minute using a Seiko S101A stopwatch. The

4 SWIMMING IN AUSTRALIA – November-December 2004

coaches manually recorded the performance times and split times. 2. Maximal Lactic Anaerobic The authors’ laboratory has developed a 5 x 125m maximal effort on 8:00 min cycle Time Heart Rate Lactate classification of training workouts (Telford Swimmer 1985). The classification is presented in Table 1 (sec) (bpm) (mM) with a guide to typical workouts and training D 1.22.51 172 11.1 speeds presented in Appendix 1. E 1.13.28 190 17.4 F 1.11.87 180 13.8 G 1.13.41 165 15.3 SELECTED RESULTS Comment: Excellent motivation on an individual and team basis contributed to a The following training sets have been maximal lactic anaerobic or peak anaerobic selected as examples of the ongoing monitoring capacity session. The 6-7 minute recoveries on of swimming training of highly ranked the 8:00 min cycle were long enough to facilitate Australian swimmers. We have chosen training restoration of acid-base equilibrium and workouts that are representative of those which consequently prevent large drop-offs in speed so form a single category within the classification. that each new effort re-challenged the lactic energy system. Table 1 – Classification of Swimming Training Workouts Maximal 3. Lactic Acid Tolerance Single Effort Heart Blood Perceived (Long Rest) Classification Rate Lactate Exertion 3 x 400m on 9:00 min cycle (bpm) (mM) 1 2 3 Aerobic Swimmer HR La HR La HR La Low Intensity 120-150 1-3 Comfortable H 181 5.7 170 6.6 183 6.6 Aerobic I 172 6.6 168 5.7 170 3.3 Anaerobic Comment: In these efforts lactic acid is Threshold* A little 160-170 3-5 accumulated within each swim in the first part (Maximal uncomfortable Equilibrium) and then tolerated over the last half. A long Maximal Hard recovery is required to enable a repetition of this 190-200 6-10 Aerobic Work lactic acid build-up during the following effort. Alactic Anaerobic Good quality lactic acid tolerance (single effort Maximal Fast but type) for both these swimmers. Middle distance Alactic 160-180 3-5 Comfortable swimmers should achieve lactates of 5-6mM for Anaerobic this type of set. Lactic Anaerobic Lactic Acid Tolerance 190-200 8-12 Hurtful 4. Lactic Acid Tolerance Multi Effort Single Effort (Short Rest) Lactic Acid 6 x 200m Butterfly on 6:00 min cycle Tolerance 190-200 6-8 Hurtful Swimmer HR La Multi Effort J Post 3 176 5.7 Maximal Post 6 185 6.6 180-190 8-16 Very Hard Lactic 3 x (4x100, 100 easy) * Anaerobic Threshold pace can be thought of as the K Post 1 169 5.4 highest speed at which the swimmer can maintain an Post 2 179 8.4 equilibrium state of his/her muscle and blood acidity. Post 3 185 9.3 Comment: A series of shorter efforts where 1. Maximal Alactic Anaerobic there is a carry-over of unmetabolised lactate 3 x (20x50m max effort on 0:50 sec cycle) and accumulated acidity from one swim to the Lactate (mM) end 2nd Lactate (mM) end 3rd next. Swimmer Set Set 6. Anaerobic Threshold (Maximal A 2.7 5.4 Equilibrium) B 6.3 5.4 10x400m Freestyle on 6:15 min cycle C 1.8 3.9 Time HR La Swimmer No. Comment: Although the 50m’s may have (sec) (bpm) (mM) been largely anaerobic, this distance, coupled L 3 4.18.7 190 3.0 with the 20 seconds or so rest, does not result 6 4.19.1 180 3.3 in large lactic acid accumulation in aerobically 10 4.15.8 189 2.4 well-conditioned swimmers. This set would M 3 4.17.9 182 3.3 stress the alactic anaerobic system without 6 4.19.2 186 1.8 resulting in an accumulation of lactic acid. 10 4.20.6 193 3.7

5 SWIMMING IN AUSTRALIA – November-December 2004

Comment: Responses for this set indicate a that the lactate and heart rate targets are not threshold workout for both swimmers. achieved. There may be several reasons for this Swimmers maintained an equilibrium but it is emphasised that, even for threshold throughout the 10x400m efforts, with heart sessions, swimmers must swim very fast. As rates around 180-190 bpm and lactate under swimmers improve their aerobic fitness, higher control at around 3-4 mM. speeds and heart rates will be able to be achieved before threshold is reached. Thus, in 7. Low Intensity Aerobic threshold workouts for well-conditioned 12 x 150m Freestyle on 1:50 cycle swimmers, heart rates of around 180-190 bpm Swimmer 2 4 6 8 10 12 La are required. N 157 171 162 169 172 178 0.3 O 180 162 164 172 184 166 0.3 It is important to recognise that several P 171 160 172 159 180 164 0.3 factors may influence blood lactate Comment: Medium quality aerobic session. accumulation. Plasma volume influences lactate Lactates of only 0.3 mM with HR 160-170 bpm levels as the lactate concentration is expressed indicates a very high level of aerobic fitness and per unit volume of blood. Plasma volume does that it is unlikely the swimmers were near increase as swimmers gain endurance fitness – threshold pace. However, the reasonably high hence this may tend to decrease the heart rates indicate that this session was more concentration of lactate measures in the blood. than simply a recovery session. On the other hand, dehydration is not uncommon during periods of intense training DISCUSSION and any reduction in plasma volume may result in increased blood lactate concentrations. This classification has proved useful in identifying the nature of individual training Another factor that needs to be considered is workouts within the swimming program at the the effect of muscle glycogen depletion on the Australian Institute of Sport. The relatively capacity to produce lactate. Swimmers who simple measurements of heart rate and blood train twice per day may significantly reduce lactate permit the physiologist and coach to their stores of muscle glycogen (Costill et al make objective assessments of the physiological 1988). Consequently, the amount of lactate response of swimmers to various training (which is derived from glycogen) that can be sessions. Whilst we have found that blood produced is reduced. In these circumstances lactate measures (and pH measures on swimmers will be compromised in their ability occasions) add a further dimension to to complete the supra-threshold sets of single understanding the swimmers’ physiology of and multi-effort lactic acid tolerance and training, heart rate measures alone, for those maximal lactic training. coaches without access to lactate testing, will provide very useful information in training It is important to ensure that the swimmers classifications. are adequately prepared for quality training sets. Intensive quality sets should be preceded Mention should be made of the fact that and followed by medium quality training there are individual variations in the response sessions which do not fatigue the swimmers to to certain training sessions. In particular, we the extent that they cannot produce the have observed that the so-called threshold or required effort when asked. Such preparation anaerobic threshold can vary between 3-6 mM will assist the swimmers to produce fast times in well conditioned middle distance swimmers. with moderate to high lactates and heart rates When working with swimmers on a regular when required. However, an indicator of basis the coach can take into account that improved aerobic fitness is for fast times to be Swimmer A has a threshold around 3 mM while accompanied by lower lactates and heart rates. Swimmer B might have a threshold around Slow times and suppressed lactates and heart 5 mM. This knowledge is most valuable when, rates are evidence that swimmers have not been for example, a post-exercise lactate able to adequately stress their cardiovascular concentrations of 4 mM is recorded. This would system due to residual muscular fatigue from indicate that Swimmer A is above threshold previous training. while Swimmer B is below threshold. Training can then be adjusted accordingly. An interesting observation from the monitoring of training workouts was that sets In regard to tolerance and even threshold could rarely be classified into one particular sets, one of our frequent observations has been classification. In particular, the accumulation of

6 SWIMMING IN AUSTRALIA – November-December 2004

lactate during a set could dictate that a threshold set could become a supra-threshold GOOD NEWS is set or even a lactate tolerance set. Coaches should be aware which of their training sets could become transition sets and ensure that a NO NEWS balance is maintained within the training week. This article appeared in Swimming World & Junior Swimmer, October 2004 Therefore, given appropriate regeneration from prior training, the physiological responses of the The world swimming community was rocked swimmers can be used to evaluate the nature of when Los Angeles-based Australian the training session. In this way routine investigative reporter Nick Papps charged in the monitoring of training lactates and heart rates Adelaide-based Advertiser that at least three together with systematic recording of training female swimmers on the 2000 U.S. Olympic times with the stopwatch will facilitate a team had used banned, performance-enhancing thorough evaluation of training. drugs. The story picked up momentum when References highly-respected Australian swimming writer Jacquelin Magnay repeated the charges in The x Costill D.L., Hinrichs D., Fink W.J. & Sydney Morning Herald, adding details about an Hoopes D. 1988 – Muscle glycogen investigation that the IOC apparently would depletion during swimming interval look into the accusations. training – Journal of Swimming Research, The story implied that the IOC—and possibly Vol.4(1), pp.15-18. the World Anti-Doping Agency—would be x Telford R.D. 1985 – A Classification of looking, in particular, at Stanford University’s Training – Swim ’85 Yearbook, Australian Misty Hyman, Dara Torres and Jenny Swimming Inc. & Australian Swimming Thompson, all gold medallists in Sydney. Also Coaches Association, pp.61-65. implicated were 2000 U.S. Olympic women’s head coach Richard Quick and nutritionist Dr. Appendix 1 Glen Luepnitz. Magnay’s story was picked up Typical Workout & Guide to Speed by newspapers, television and internet websites around the world. Maximal 10x25m Swimming World and SwimInfo undertook Alactic Medium rest 60-90 sec an immediate and exhaustive investigation. The Anaerobic 98% of max speed for this distance result, reported in detail on Aug. 12 on Maximal 6x150m SwimInfo: The charges were bogus. Lactic Very long rest 4-5 min The IOC quickly dropped its investigation. Anaerobic 95-98% of max speed for this But, interestingly, most of the media that had distance been so eager to pick up and circulate Papp’s Lactic 6 x (150-200m) unsubstantiated charges, simply ignored the Acid Long rest 2-3 min meticulously-documented evidence that the Tolerance 95% of max speed for distance but charges were baseless. Apparently, good news is Single Effort will decline as set proceeds no news. Lactic Acid 8 x (100-200m) Tolerance Medium rest 30-60 sec Money Matters: The Good… Multi Effort 90-95% of max speed for distance but will decline as set proceeds Our Japanese correspondent, Hideki Maximal 6 x 300m, build up over 150 to 90- Mochizuki, reports that the Japanese Aerobic 95% of max speed over last 150m government has increased its 2005 budget for Medium rest 60-90 sec the Japanese Olympic Committee by 500 Anaerobic 6 x (200-400m) million yen ($4.6 million) to 2.5 billion yen Threshold Short rest 10-15 sec ($22.9 million) as a result of the excellent 80-90% of max speed for this performances by Japanese athletes at the distance recent Olympic Games. Led by the swim team, Low Intensity Easy 1000m at 70-80% of max Japanese athletes earned a record-high 37 Aerobic speed for this distance medals in Athens, including 16 golds. The Japanese Swimming Federation also announced it would payout a total of 16 million yen ($147,000) to medallists at the Athens Games: 2 million yen ($18,348) to gold

7 SWIMMING IN AUSTRALIA – November-December 2004

medallists, 1 million yen ($9,174) to silver Post-Olympic Notes medallists and 500,000 yen ($4,587) to bronze medal winners. Team PMG Takes Silver. Last month we The federation only provides this prize one reported that agent Evan Morgenstein, time. Thus, Kosuke Kitajima will only receive 2 president of Premier Management Group, was million yen for his three medals (two gold and shooting for “his” athletes—athletes represented one bronze)—the same as Ai Shabata, who won by PMG—to finish among the top five nations in the Women’s 800 Freestyle. Athens. PMG captured 26 medals, second only to the USA (28). Top PMG medallists: Aaron Peirsol, Amanda Beard, Brendan Hansen, Kaitlin Sandeno and Klete Keller. Inky’s Party. Holland’s Inge De Bruijn celebrated her 31st birthday with a post- Olympic bash near Athens. Among the attendees were many of swimming’s golden elite, including Michael Phelps, Ian Thorpe and Amanda Beard. Happy birthday, Inky!

...the Bad and the Ugly In a boorish display that made a mockery of Olympic ideals, Iran awarded a prize of $125,00G—the same amount it offered to gold medallists—to an Iranian athlete who refused to compete in Athens, according to the official Islamic Republic News Agency (IRNA). Iranian judo player Aresh Miresmaell, a two- time world champion and the nation’s flag- bearer in Athens, refused to compete against an Israeli opponent, allegedly as a political protest against Israeli policies, an action that is explicitly forbidden by Olympic rules and the Olympic Oath recited by all Olympic Amanda, Amanda. Speaking of Amanda, the competitors. Such behaviour could—and 22-year-old, three-time Olympian is now should—result in Iran’s suspension from the officially the world’s most popular female Olympic Games. athlete, surpassing Anna Kournikova. When the IOC indicated its displeasure with Amanda’s photos are downloaded more than Miresmaell’s action, Iranian officials first any other female athlete’s on Google, MSN, explained it was not the athlete’s decision but Lycos and other major search engines. Followed the Iranian Olympic Committee’s; then, later, by paparazzi wherever she goes, Amanda has that there was no protest at all—the athlete, the become a full-fledged media star-appearing officials said, had simply failed to make his everywhere from the NASDAQ to Howard Stem weight category. and Dennis Miller. However, when Miresmaell returned home, Most Marketable. Sports Business Daily now he was lionised as a national hero. According to reckons that the following U.S. Olympians are IRNA, the mayor of Tehran, Mahmood Ahmadi the most marketable athletes to come out of the Nejad, lauded Miresmaell: “Though (he) did not Athens Games: Gold—Michael Phelps; Silver— get a gold medal, he earned eternal honour by Amanda Beard; Bronze—Misty May and Kerri his refusal (to compete against an Israeli).” Walsh (U.S. beach volleyball gold medallists). Iran’s unsportsmanlike conduct brought Contest Winners. Eishi Dino Ikawa of Hong attention to another aspect of that country’s Kong won Swimming World’s “Beat the Experts” athletic delegation: there were no women! Iran contest, picking 22 Olympic gold medallists was not alone. A number of Islamic nations correctly. He tied with Seth Murphy of Ellicott brought not a single female to Athens, a clear City, Md., but won on a tiebreaker. Emad violation of Olympic rules, which call for equal EIshafei of Columbia, Md., picked 21 to finish opportunities for both sexes. There were fewer third. Emad, by the way, was a 1984 Olympian female athletes from Islamic nations at the for Egypt. Athens Games than at any Olympiad since 1964.

8 SWIMMING IN AUSTRALIA – November-December 2004

THE “MAGIC” SUB-49- Brent Rutemiller, CEO for SPI-publishers of SECOND CLUB Swimming World, SWIM Magazine, Swimming Technique and SwimInfo.com – enthusiastically This article appeared in Swimming World and stated, “The launch of SwimInfo Wire is our way Junior Swimmer, September 2004 of disseminating information about the sport of swimming throughout the world in order to Going into the Olympic Games last month, promote the sport and help build the base. there had been 92 performances under 49 seconds in the 100m Freestyle, turned in by 16 We fully expect the top news organisations, performers. web sites and other wire services to utilise this service in order to provide rich and timely The first man to crack 49 seconds was Matt content to their readers. Biondi, who swam 48.95 at the 1985 U.S. Nationals to lower Rowdy Gaines’ then-world “In addition, we encourage swim clubs with record of 49.36. web sites to utilise this service to keep their members current on breaking news stories while educating parents and motivating athletes. If this service helps clubs recruit, educate and retain members, then this alone justifies the service,” concluded Rutemiller.

The United States Olympic Committee (USOC) will be using this service in order to provide content for its newly-released Olympic Fan Club, where fans can get customised content about their favourite sport.

COACHING

A&M. Jay Holmes, formerly the assistant coach at Texas A&M, was elevated by AD Bill Matt Biondi Byrne to the head men’s coaching position after Mel Nash resigned. Only Pieter van den Hoogenband, the current WR-holder in the 100 Freestyle, has Holmes promptly named Doug Boyd the swum under 48 seconds, and he’s done it three assistant men’s coach for the Aggies. Boyd, the times. Hoogie also leads the way in the number former head coach at Rice, has been the of sub-49s swum with 21. Russia’s Alex Popov University of Michigan sprint coach the last two is second with 20. years.

The USA has six sub-49-second performers, Tim Teeter was named head men’s and Australia four, Russia and South Africa two women’s coach at the University of the Pacific. each, and Brazil and Sweden one apiece. Re replaces Danny May, who resigned in April.

SwimInfo WIRE DEBUTS AS MAJOR Teeter has been successfully carrying double WORLDWIDE NEWS SOURCE duty as both the head women’s cross country coach since March 2003 and as an assistant On August 4, Sports Publications coach with UOP’s swim teams the last two International (SPI) launched SwimInfo Wire. seasons. This free service allows news organisations, commercial and non-profit entities, such as PEOPLE swim clubs, to reprint articles posted on SwimInfo.com simply by registering for the Class Act… service at SwimInfoWire.com. Tom Wilkens had a fabulous swimming In the first 24 hours after the announcement career, culminating with Olympic bronze in of the swimming wire service, 35 news and 2000 in the 200 IM. The story is told eloquently sports organisations had signed on. in P.R. Mullen’s book, “Gold in the Water.”

9 SWIMMING IN AUSTRALIA – November-December 2004

Michael Phelps dropped the event. Now, at 28, Tom has other priorities. Married, with a little Wilkens scheduled to He added the 100 Butterfly at sectionals and arrive next month, he was unable to train the was only 9-hundredths outside the top 8 cut-off way he needed to make the 2004 U.S. Olympic of 54.22 at Trials. team. In the semis in Long Beach, Tom finished ninth – just 1/100th from making the final. Doping…

Denmark’s Mette Jacobsen, 31, received a warning and reprimand from FINA after she failed to declare the use of prednisone.

The USA’s Rachael Burke, 19, was suspended by FINA after testing positive for the precursor of a powerful new steroid. Her case will be heard by an arbitrator.

OLYMPIC NOTES

Team Morgenstein. Agent Evan Morgenstein, head of PMG, represents 21 athletes – mostly swimmers – who competed in Athens. Evans’ goal was for “Team Morgenstein” to score among the top five nations in the medal count. We’ll let Tom Wilkens you know how he did.

Tom spoke with Swimming World the next False start… morning about his just missing the finals. “It’s better this way,” he said. “I didn’t train hard Think the no-false-start rule is too tough? enough to win a medal in Athens. This way, some up-and-coming young guy will gain the In the original Olympic Games, the experience of swimming in an Olympics Trials punishment for a false start was a beating from final.” the official whip bearer.

Wait ’til ‘08….

Matt Grevers, 19, of Scout Aquatics, was the irresistible force in the Minnesota Champions Series sectional meet in July, setting five meet records. Grevers was a semi-finalist in both the 50 and 100m Freestyles at the Trials, yet he improved on each of those times at sectionals.

He swam 22.63 in the 50 and 49.87 in the 100 Freestyle – times that would have moved “Beyond Winning”, a column by Olympic great Matt him to 9th and to 11th, respectively – only 43- Biondi—winner of five gold and seven medals at the Seoul hundredths from making the team in the latter. Olympics—appears courtesy of a grant from Delphis Swim Products He swam within 54-hundredths of his Long This article appeared in Swimming World, Beach effort in the 100 Backstroke, where he September 1989 was a finalist in the fastest heat in that event in history. This is a story about a rancher who loved two things in his life very much. The first was his Possibly even more impressive are the times oldest son and the second was his prize- he did in events he didn’t even contest in Long winning horse. One day the rancher woke up to Beach. In the 200 Backstroke, he stroked find that his horse had kicked down the fence 1:59.99 – a time that would have finaled and and had run free into the forest. While he was that was only 1.29 seconds off Bryce Hunt’s repairing his broken fence, his neighbour, time that landed him an Olympic berth after noticing the missing horse, said, “My, what

10 SWIMMING IN AUSTRALIA – November-December 2004

rotten luck you have had today.” The rancher highs and low lows. And it is my opinion that turned to his neighbour and replied, “Maybe.” this is the best approach to take when trying to Days passed and the horse had still not achieve peak athletic performance. returned. Then one day the horse came When I look back upon my races in the Seoul galloping out of the forest along with three wild Olympics, one race stands out in my mind as horses at his side. Together all four horsed the most challenging. Ironically, the hardest found a new home on the ranch. The neighbour, time for me was not before any of my races, but who could not help but notice that there were after a second-place finish to Anthony Nesty in now three new horses, said, “My, how lucky you the 100m Butterfly by 1/100th of a second. At are to have your prize horse back and three new that point in time, I had the choice to think and ones as well.” The rancher turned to his to react as I pleased. I could have chosen to be neighbour and said, “Maybe.” upset or I could have chosen to be satisfied with The next day the rancher’s son woke up early my lifetime best time. I chose to do neither. to break in one of the wild horses with a new After my apparent defeat, I forced myself to saddle and, while attempting to ride the think and concentrate only on my next race, the untamed horse, fell off and broke his leg. The 800m Freestyle Relay, and to accept the result neighbour, hearing the screams, came running of the 100m Butterfly for what it was—a great and said to the rancher, “My, what rotten luck victory for Anthony and for his native country of you have.” The rancher replied, “Maybe.” Surinam. My willingness to be free from what A few days later, while the son was sitting on emotions I could have felt after the race, the front porch resting his leg, an entire army without question, contributed to my unit marched by the ranch enlisting all young performance as part of the relay. When I left the men to fight in the war. Since the rancher’s son swim centre later that evening, I felt extremely could not run with his leg in a case, he could proud because I had represented myself as best not fight. The neighbour, seeing that the army as I knew how. had not taken the son, said, “My, what great I feel it would benefit the youth of our luck you have,” and the rancher replied, country to remember that life is going to be full “Maybe.” of pleasurable and difficult moments and no This story is a very special one to me matter how hard we try, we will never be able to because it has made me think about my overall completely control what happens to us in the attitude and the way I approach and handle the future. Remember that life is here for us to happy and sad moments of my life. The story experience and to be shared with those around about the horse, the rancher and his son can be us. interpreted many different ways, but to me it Never label yourself as a failure and never represents the exaggerated importance we place stop looking forward to what life has to teach on things being either good for us or bad for us. us. We all have the choice to see and judge It seems that every event or every action we ourselves as we please … and remember that take can be classified as either one or the other. you are the only one who can decide what is But, as we learn from the story—good or bad, best. Realise and be aware that you are in lucky or not—each event that happens in the control and you are the one who decides when daily life of the rancher can only truly be seen you feel happy or sad, gifted or clumsy – like a for what it is and not determined to be either success or like a failure. helpful or harmful to the rancher. Despite the From the story at the beginning of this neighbour’s comments, the rancher is wise article, we can see that it is not the events of enough to see beyond the events surrounding our life that make us who we are. The mental his horse and son and not to let them affect his attitude by which we approach life is far piece of mind. After all, who is to say what more important. things will benefit us and what things will not? When I was in high school, I used to think Just to be able to experience the emotions and quite a bit differently about myself and my events of our lives with an open mind is much abilities. I let me classmates shape the way I felt more meaningful. about myself and I was definitely not what you Be careful not to be satisfied when things go would call a “big man on campus”. I spent most right and not to be disappointed when things do of my social evenings at home or with a friend not turn out as you had hoped. See yourself who was able to accept me for who I was—a shy having an even mental outlook that does not and very skinny 16-year-old. judge or discriminate. If we can learn to be Looking back on my high school experience, I constantly aware of our attitudes, we can keep can still remember feeling like I was somehow our emotional and physical energies at a less capable compared to my peers because I constant steady pace without experiencing high did not have a lot of friends to eat lunch with

11 SWIMMING IN AUSTRALIA – November-December 2004

and my physical appearance made me the object of countless skinny jokes. I was usually DISPELLING THE MYTHS referred to as “the stickman”. For me, high school was a very confusing time. I wanted so ABOUT A SWIMMING CLUB much to be accepted but I just did not fit the By Michelle Rowe mould of what was popular. I let those who had Head Coach the most friends and the best looking girlfriends Murray Bridge Amateur Swimming Club Inc. get me down. My social self-image during my high school years was very low. Dear Editor At the University of California I was given a fresh start in a city where – no matter how you It was with great interest that I read Wayne look or how you think – people respect one Goldsmith’s article “Swimming—Changing another for just being who they are. At Cal, I Times” in the current issue of Swimming in learned to believe in myself and realised I was Australia. not any less or more important than anyone else. I had good and bad qualities and was just As Head Coach at Murray Bridge Amateur one of many students working to improve Swimming Club, in South Australia and as a themselves as best they knew how. By my country coach I have seen the decline in senior year in college, I had come to accept that numbers, and all the excuses as to why it is I had made a big mistake in high school. I happening. should never have allowed myself to influence the way I felt about myself. During the winter season I had 10 swimmers People sometimes feel the need to attack or training once a week at a Learn-to-Swim pool in put down others so that they can feel more Mount Barker which is 30 minutes away from important. This is a part of growing up that will Murray Bridge. These kids range in age and never change. But no matter how much others ability but all love their swimming. may criticise, never allow their insecurities to affect your self-image. Over the winter I decided to try to build the Since my graduation from college, I have – on numbers. I went out to all the schools in the occasion – met those people I remember from district with articles for their newsletters. I went high school as being so popular and it felt great and spoke about the benefits of swimming and to talk to them … standing tall and feeling Swimming Club on school assemblies, together confident. I also have met those I remember with the committee we printed a brochure about who used to yell from across the quad at our club and left it at schools and businesses in lunchtime, “Hey, here comes the stickman”. the district and I wrote articles for our local Except now they just smile and say, “Hello, paper, some about the achievements of our Matt”. winter trainers and one called “Dispelling the myths of Swimming Club”.

I have always encouraged my swimmers to aim for PB’s rather than medals, to enjoy their sport and their friendships with team mates.

My program is not conventional, we run 9 SWIM SCHOOL FOR SALE sessions per fortnight and the tenth day is our NORTH COAST NSW time trials. The club has 6 lanes of an 8 lane 26-year trading Learn-to-Swim School including pool, one of which is devoted to our adult lap residence, 10m pool and amenities. swimmers. The sessions are 1 to 1½ hours long Close to Primary & High Schools. 5 mins walk to depending on the ability of the swimmer, my regional shopping centre. 1km to beach. senior swimmers have the option of doing Price: $545,000 inc. plant and equipment morning swim training but it is up to them. Elders Real Estate 02 6652 8833 Grafton Street, Coffs Harbour As I do not live in Murray Bridge and drive 45 minutes every afternoon, morning training is not possible, but I have programs written for those who want them. Many of the older swimmers use this time to do their dry land training either cycling or running.

12 SWIMMING IN AUSTRALIA – November-December 2004

Maybe this is not the way to get Australian Coaches feel that for a swimmer to gain champions but the kids are happy and their benefit from their training they should attend at times are improving, they are holding their own least two sessions a week. in competitions. I just wanted to write and say how much I agree with Wayne’s article, most “SWIMMING TRAINING MEANS clubs are in the same boat, there are a few HAVING TO SWIM LAP AFTER LAP people who do everything and we have to challenge the others to step up. EACH SESSION” NOT TRUE Thankfully, I think our hard work in Murray Bridge has paid off, at the end of last season we Swimming training is not just swimming up would have been lucky to have 25 swimmers, on and down the pool. The coaches provide a the first day of summer training this week program to suit the level of ability of the (11/10) we had over 60 swimmers in the pool. swimmer.

I am not so naive as to think that this will be These programs are developed by the coach our final number, I know some will not stay but it to provide stroke development, endurance and is a start now it is up to me and my assistant sprint training, and technique correction as coaches to keep them interested and in the swim. appropriate along with a bit of fun and social atmosphere. I have attached a copy of my article “Dispelling the Myths of Swimming Club” which It is true that the more serious competitive was published in the Murray Valley Standard swimmers will swim longer distances and longer last week. Once again thanks to Wayne for an sessions as are required for them to perform at excellent article and to you for a wonderful their competitive best. publication which provides a great many ideas and thought-provoking articles. “YOU HAVE TO BE COMPETITIVE TO BE IN SWIMMING CLUB” Yours in swimming NOT TRUE Michelle Rowe Head Coach To be a member of Murray Bridge Swimming Murray Bridge Amateur Swimming Club Inc. Club you just have to enjoy swimming. The Club holds Time Trials about once every two weeks and coaches encourage all swimmers to have a go, just to show them how much they “SWIMMING CLUB IS ONLY FOR have improved. FAST SWIMMERS” NOT TRUE As part of Eastern Districts Amateur Swimming Association, there are eight inter Murray Bridge Amateur Swimming Club is a club meets, which our swimmers can compete family Club aimed at keeping kids swimming; in if they wish, and there are several carnivals keeping them safe in the water and teaching within the district and around South Australia them correct stroke technique while helping that they can attend. them to stay healthy and physically fit. Murray Bridge Swimming Club welcomes swimmers of The Head Coach attends all inter-club meets all abilities as well as parents and adults who along with many carnivals throughout the just wish to swim laps to keep fit and healthy. season and will provide feedback to swimmers on their events. “TO BE A MEMBER OF SWIMMING Competition in these events allows the CLUB YOU HAVE TO TRAIN EVERY swimmer to experience success and learn how DAY” to deal with defeat, all the while striving to NOT TRUE improve their own times and becoming physically fit and healthy. Murray Bridge Swimming Club offers training five afternoons a week but swimmers do not have to attend every session.

13 SWIMMING IN AUSTRALIA – November-December 2004

“YOU HAVE TO SWIM A CERTAIN in swimming itself, then in the social side of the TIME TO BE ABLE TO ENTER club or helping out with timekeeping, etc. CARNIVALS” “BEING IN SWIMMING CLUB MEANS NOT TRUE WE HAVE TO DO LOTS OF FUND Most meets have no qualifying times for RAISING” swimmers to enter, however some events such NOT TRUE as the longer 400m, 800m and 1500m may have a standard time that must be achieved, Murray Bridge Amateur Swimming Club does this is mainly so that the meet does not run for very little fund-raising. Our major fundraiser is too long. There are qualifying times that must our annual carnival, which will be on November be achieved for a swimmer to enter State 20. We ask parents to help on this day with the Championships, National Championships and canteen, time keeping, selling raffle tickets, etc. SA Country Championships. Apart from the carnival, we occasionally have social get togethers or raffles to help raise funds “WINNING MEDALS AND TROPHIES for the Club. IS THE MOST IMPORTANT PART OF The sport of swimming has many benefits, COMPETITIVE SWIMMING” including the people you meet. Murray Bridge NOT TRUE Amateur Swimming Club is a family club aimed at providing fun, friendship, fitness, and the Definitely not true … the most important development of life skills in people of all ages part of competitive swimming is setting goals from Murray Bridge and surrounding areas. and achieving them ... aiming to go faster than Swimming is one of the most beneficial forms of they have before ... setting new Personal Best exercise for overall fitness and is a sport that times. can be enjoyed throughout one’s entire life.

Winning a medal or trophy is always a Probably the greatest benefits of being bonus, but Personal Best times are what involved in a Swimming Club program are the swimmers are aiming for. Even at the Olympic life skills young swimmers will develop. These level in the after-race interviews, the swimmers skills include time management, self-discipline, always talk about whether they beat their best goal setting and sportsmanship along with the time—not about medals. Our coaches design swimming skills learned. programs that work towards helping swimmers achieve their goals. Swimming Club is for swimmers of all abilities, and we aim to make our sessions fun “SWIMMING IS A PURELY and educational. While it is not essential for INDIVIDUAL SPORT” Swimming Club members to compete in NOT TRUE carnivals, competitive swimming can be fun, exciting and rewarding. Being part of Swimming Club means that you are part of a team, so even though if you Not every swimmer is going to be a world are racing most times in an individual event, record holder, but every swimmer will benefit your teammates will cheer loudly, congratulate from their swimming experience, and who you on a PB or pat you on the back and say knows, there may be a budding Ian Thorpe and “Better luck next time” when you don’t quite Grant Hackett, or Jodie Henry and Petria make the time you want. Thomas just waiting for us to show them the way! Your teammates will be the ones cheering loudest if you win and the friends you make in Summer Training will begin at the newly Swimming Club will be life long friends. HEATED Murray Bridge Pool on Monday, October 11 at 5:30 pm, with entry through the Being part of Swimming Club means you Clubrooms (next to the Scout Hall). If you would have the support of not only your teammates, like more information please contact Head but also your coaches and teammates’ families. Coach, Michelle Rowe on 8575 1715 or at [email protected] or Mick O’Neill At Murray Bridge Amateur Swimming Club 8532 2004. we endeavour to involve the whole family, if not

14 SWIMMING IN AUSTRALIA – November-December 2004

2005 Australlasiian-Oceaniia Swiimmiing Professiionalls Conventiion & Expo

26th April – 3rd May 2005 Gold Coast UPDATE 1 What’s on when … COACHING TRACK Tuesday 27th April – Sunday 1st May, including…

x GO Club COACHING presentations for Coaches of Club & State level swimmers: Saturday 30th and Sunday 1st … Get you & your Club ticking better! x Developing Juniors to State and National Level: Friday 29th – Sunday 1st … Ensure you have the latest technical know-how and tap into other successful Coaches’ ideas. x Advanced Strokes Pool School: Thursday 28th or Friday 29th (date TBC) x Beginner Strokes Pool School: Saturday 30th and Sunday 1st (date TBC)

Courses

x Coach Gold Licence Accreditation (TBC) x Coach Silver Licence Accreditation x Coach of Swimmer With a Disability Accreditation

Details on Courses from SwimEd: [email protected]—07 5494 9022 All delivered by the world’s leading collection of speakers from Overseas and around Australia

15 SWIMMING IN AUSTRALIA – November-December 2004

2005 Australlasiian-Oceaniia Swiimmiing Professiionalls Conventiion & Expo

26th April – 3rd May 2005 Gold Coast UPDATE 1 What’s on when … LEARN-TO-SWIM TRACK Saturday 30th April – Tuesday 2nd May, including…

x Teaching Stream, featuring… x Teaching Schools and Large Groups the Laurie Lawrence Way x Teaching the Strokes the Laurie Lawrence Way x … with the man himself! x And the Beginner Strokes Pool School x Saturday 30th and Sunday 1st x Swim Australia Conference, featuring… x Keynote presentations x AND a wide array of break-out sessions x Monday 2nd and Tuesday 3rd

“My wife Lynda and I have not been to the conference since moving to Darwin approximately 4 years ago to establish our new swim schools; there always seemed to be work commitments that restricted our attendance. However we made the effort this year and we are so pleased we did.

We attended regularly while we lived in Queensland and I don't think we quite realised how beneficial the conference was to us, returning this year was great, we have been enthused with many new ideas which will be of great benefit to our business, we meet many old friends and made some new ones and we certainly will be making the journey South on a more regular basis in the future.”

Peter Brasher, Goldfish Bowl Swim Schools, Darwin; May 2004 All delivered by the world’s leading collection of speakers from Overseas and around Australia

16 SWIMMING IN AUSTRALIA – November-December 2004

CROCS IN THE NT – part of life within our sport. I would prefer young adults drinking socially within the club “THEY COME AND GO” than binge drinking at bars which happens far too often. It’s time to look at making changes and thinking outside the box if we wish to stop this trend of losing all of our older swimmers. If you have ideas then try them as you have nothing to lose and waiting for the dear old powers in charge to change the culture of swimming could mean we are in for a long wait. Well, back to training life in Darwin. We had to suffer some rare arctic conditions during our pre-season training during July/August. The temperature dropped to a chilling 16 degrees By Mark Davies Celsius at night and a very cool 24 during the Head Coach, Casuarina Swim Club day. So the beanies, jumpers and woollen socks Well the Crocs are on the move again to the came out of the cupboard. Yes, we do it tough Queensland champs in January 2005. It’s been here in the Northern Territory. These arctic a busy 12 months for the Croc kids in the conditions lasted for nearly two months so we Northern Territory. We have had some great are well prepared for the cold conditions of success, great challenges, some tough times, Queensland in January. arctic conditions and the loss of a few of the Last season we had the worst of all lead-ups older swimmers. to Queensland. The squad had a terrible virus As they say … “they come and go”. go through it and if we hadn’t pre-paid our trip, It is obviously sad and frustrating when kids we would have cancelled. However, we went and leave the sport but I would like to ask the the kids did a fantastic job, showing great question why so may leave before their time is character and courage to pull off many great up? swims. We picked up a few medals and many We need to offer more for the older swimmers final appearances and we are looking to do if we wish to keep them in the sport. I’m talking better this time so look out Queensland, we are about the ones who are not quite at national coming to take those medals back to the level and find it hard to find motivation to keep Northern Territory. going. Other sports keep athletes for much For our trip this season, the faces have longer periods than swimming and we need to changed as we have had some kids move away look at the reasons why. Maybe we need more or retire. team-orientated races with social activities and Megan, our champion distance swimmer, has trips as well. These guys are young adults and retired because she was unable to fight off the maybe we treat them like they are still 15 years Ross River infection she picked up 8-9 months old. What’s wrong with having a beer after ago and the lure of the social life was too strong. competition like they do in other sports? Many We wish her all the best but it’s sad to see a parents do so … maybe a social drink after swimmer of so much potential give it away to comps could help the social side of things. soon. Other sporting clubs have social rooms so why Benny boy has moved to the Gold Coast and can’t swimming clubs? joined the strong Miami team … not quite up to How about team comps with points’ scores our standard but I’m sure he will continue to do and prizes to the winners – not trophies. It well anyway. could be for over 18 only … a bit of music and Renee has gone to Adelaide to live and train dancing afterwards for a bit of fun. Many older with good old Mr Brown so good luck there. kids leave because they can’t get the social fun Kara is still around and trying Triathlon, but from the sport of swimming so they head off to has no bike and has not raced yet but is going the nightclubs. Now I am not encouraging to one day … probably. drinking within the sport but, we are losing Nevertheless, as some leave others move up. huge numbers of swimmers because they are We have some more exciting talent coming up bored and because they cannot enjoy the social

17 SWIMMING IN AUSTRALIA – November-December 2004

and will take them to Queensland and experience a top-level competition. Rachel has already made national times and little Miss Eadie is not to far away from her national qualifying time. We are still swimming with crocodiles. The Japanese TV shows have spent some time with us swimming with and away from crocodiles. It is great fun and good fund raising revenue. We had a Japanese swimmer who was sent to us as he heard about our special speed training technique. Being chased by a croc down the By Forbes Carlile M.B.E., M.Sc. pool does seem to motivate you to swim fast. We This article appeared in Australian Swim Coach have more TV offers from Asia to swim against News, November 1987 crocs which is great for us as the money helps pay the bills. Forbes Car1i1e was elected by the Directors We also just completed a 20km swim around of the Australian Coaches Association to visit the USSR on a coach’s exchange program Darwin bay in a croc-proof cage to also help financed in part by the Department of Foreign raise funds for the club. It was a fun day with a Affairs. Accompanied by his wife Ursula, record 14 swimmers swimming in the cage at Moscow and Leningrad were visited between the same time. Even Olympic gold medallist Jon October 13th and October 27th 1987. It was their Seiben had a swim (held on to the cage most of fourth visit to the USSR. the time as we increased the boat speed). I was lucky enough to be invited to the A PRELIMINARY REPORT Fischer and Paykel camp in Adelaide during October. It was a great camp for our top “Perestroika” or reconstruction, and “Glasnost” (openness) are buzz words in Soviet national swimmers. We all had a memorable politics today. General Secretary Gorbachex is time as the South Australian and Western widely heard in support of these concepts in his Australian guys and girls were a lot of fun. frequent speeches, quoted in practically every Stephanie and Rachel of WA kept the troops issue of Pravda and Moscow News, the English entertained. Troy Taylor won the award for language daily. He is obviously at the forefront strangest kid at the camp, and Hayley of such projected reforms, designed to please McKinnon with Michael McEwen for the the people and advance the USSR. Casuarina Crocs each received awards for their As far as we could understand during our training efforts during the week. Rachel McLean visit to the country reception of the new ideas is reserved by many, and some seem to have made a big impression in the pool as well at the about as much enthusiasm as for another Five food breaks as she ate enough herself to feed a Year Plan aimed at increasing production, whole squad. which usually means a diminution in consumer It was a very successful camp with Head goods available, where the quantity, quality and Coach Leslie Watkins and Camp Organiser variety still seem to us, AND to many Russians, Kaylee doing a fantastic job. Bloody cold in to be deplorable. But this is another story, as Adelaide I thought. Thanks to Kaylee for taking indeed was the weather, as winter approached all of us to see her football team get thrashed in with the temperature both in Moscow and the Grand Final. Leningrad ranging between minus 2 and minus Well that’s about all to report as we continue 5 degrees. Yet, except for some unseasonable fogs which closed most airports on the West of to prepare for the season ahead. the USSR and caused some chaos, much of the I hope all clubs continue to do well and don’t time we were in Moscow the sun shone brightly forget to try new ways of keeping those older as the lakes froze over and small boys tested the swimmers in the sport. Maybe they would like a ice opposite the Sport Hotel where we stayed. I trip up to Darwin to swim against the Crocs. meant to say that certainly in the USSR “life is TRAIN HARD NOT meant to be easy”; what with the harsh winter climate and chronic shortages of things PARTY HARD we take for granted. Whatever the reasons, this is a fact.

18 SWIMMING IN AUSTRALIA – November-December 2004

We certainly saw in swimming many indications other fields, even in the use of schools for adult of advances and reconstruction – at least in the education. three areas we studied. SCHOOL SWIMMING BABY SWIMMING We saw the same approach to physical Baby Swimming is big in the USSR and is culture swimming in ordinary schools. Where it being expanded as quickly as the provision of is not possible to fulfil the policy of the new facilities will allow. It is with the full Government that ALL school children, at least blessing of the Ministry of Health and is popular up to the age of 11 will receive two or three in swimming circles. On television and in swimming lessons per week, year round – due newspapers there have been instructional series to lack of facilities – then parents could take demonstrating how babies can be taught to there children outside the district and PAY for swim in the bathtub, mothers are being such tuition, just as in our Swimming Schools. educated in this way but more by their This surprised us greatly. attendance at the Polyclinics of which there are However in Moscow and in Leningrad with said to be 15,000 in the Soviet Union. populations of 10 and 5 million respectively But of course not all of these have bathtubs (totalling about the same as Australia) we were and small pools (some only 3m by 4m) and told that, especially in Moscow, it was possible trained personnel for educating mothers. to reach most school children with elementary However on the last count there were 103 and more advanced swimming, and that “swimming” polyclinics in Moscow, 30 in swimming was considered by the Education and Leningrad. There is at least one swimming Health authorities to be of major importance in polyclinic in each of 148 towns and villages of Physical Culture and came before ALL other the USSR. games and activities. We saw infants from the age of 21 days being We judged the quality of the coaching of introduced to “swimming”, and in the first two swimming to children from “ordinary” schools, months all were “diving” with the help of the to be excellent. At the indoor 25m pool we spent teacher, so as not to lose the respiratory reflex time at the Lenin Hills District now which is diminishing during the first two administered by the Palace of the Young months of life. As well as receiving their regular Pioneers, catering for a number of schools and free medical check up for baby, mothers were for the Special Sports School (swimming). The encouraged to avail themselves of the coaching seemed first class. The coaches were opportunity to learn to massage, exercise and all 2 or 4 year trained and seemed both very water-condition their infants. This was expected competent and enthusiastic. They had about 12 to be continued daily at home. coaches attached to the pool. This was one of By the age of one year we saw children with many in Moscow. We were certainly impressed flippers on jumping in and swimming around with these coaches and their questions when we underwater with mother encouraging them. spoke to the group. They picked up toys and were obviously having In the afternoon, at 2 pm we watched some a great time. We saw tears – only when it was 40 11-year-old boys and girls from the Special time to go home. At the Polyclinics we heard of Sports School for which they had been selected “reconstruction”. The pools are often open 12 as young as 7. They trained hard and their hours a day but space is limited and there are techniques were excellent. All attended NINE many children in each residential district in the sessions per week, year round except for three cities, even though one child seems to be as weeks off. Eleven years seemed to be the age for many as most mothers can cope with and still harder training as the 9 and 10 year olds would work, queue, and run the household. There are train daily, but only in one hour sessions – few 2-child families today. We were told of a much as ours would in Sydney. new plan. The swimming facility would be kept But where did the idea come from that there open all day Saturdays and Sundays, especially was no INTENSIVE training and even for the tuition of 2 and 3 year olds, and parents competition for age groupers in the USSR? In would PAY A FEE FOR THE SERVICE. This is in Leningrad I put it to Sergei Rusin (4th in the Communist Russia! The fees would be to help 400m at the 1978 Wor1d Championships and pay expenses and meet wages of teaches. It was now working for the Sport Committee that clearly a new venture in private enterprise for a Soviet Age Groupers had little training or State-run concern. It is something akin to free, competition pressure. “Not true” he said. “They as opposed to State markets. It is a new venture race every week, and they train hard. I believe in private enterprise which has parallels in we shall soon have National Age Group

19 SWIMMING IN AUSTRALIA – November-December 2004

Championships”. He went on to observe that although I believed that there was a place for invariably it is the top age groupers who become the grouping of elite swimmers, as at the AIS in open champions and that the majority of the Australia, the present Australian system was a best Americans were record holders when good one with individual coaches and training young. He added that “in the GDR they do no squads being encouraged and helped to conduct less than us”. top level groups. There are various selection tests for entry to A discussion with Sport Scientists attached special swimming schools which may or may to the Moscow Central Physical Culture not have boarding facilities. The tests involve Institute suggested to us that we were not dry land exercises, body type suitability and behind at our AIS in practical testing of swimming technique – as well as time-trials for swimmers – that there was NOT in the USSR the different styles. particularly good cooperation and understanding between scientists and coaches. TOP SWIMMING Like us there was an interest in being able to determine objectively failure in adaptation National top swimmers today in the USSR, energy. I was most interested to learn that they, although they have an average of four camps like me believed that a fruitful field will prove to each year including one at altitude, mainly train be a routine determination of the thickness (the in the squads of the coaches who develop them viscosity) of blood and they indicated that they and there is less now of collecting the National believe it worthwhile to look at the clumping of team together for training and living – outside red blood corpuscles around the larger white the camp situation than in the past. blood cells, a high degree of clumping means During our stay in Russia the majority of the more viscous blood and a sluggish circulation. top swimmers were at a camp with DDR I was explaining that a lot of scientific swimmers in East Germany. It was the start of monitoring could not be done in Australia their preparation for Seoul for which we learned because of shortage of equipment and there would be first selection trials in June and manpower. This surprised them greatly. They final trials in September an idea which is said, “But Australia is a wealthy country!” It is gaining support in Australia as a procedure for obviously a question of priorities. our team selection. We got to talk to renowned Breaststroke Talking to some 150 coaches in Moscow at coach Marina Amirova who trains a group of 9 their 12-pool Moscow Olympic water Sports swimmers and Coach Koskin the former coach Complex questions came in thick and fast. of Salnikov who at 27 is now in the Army and “Did I think the men and women should being trained by his wife, a doctoral candidate train together?” I thought it reflected concern in biological sciences, in Moscow. The two about Soviet women’s swimming which certainly Leningrad-based coaches worked at the Spartac ranks lower than ours even though the USSR Complex which was a supplement the 30 25m men were ranked higher than ours. It was pools in the city of 5 million. Most teachers and explained to me that many of their girls become coaches complained about the shortage of pools “too big” which is not surprising when you look and pointed out that the Spartac pool at Russian women in general. As a rule they are accommodated the “elite” programs and that VERY big by our standards. Perhaps it is the other swimming activities such as adult fitness cold weather and the high fat content of the training and school swimming would go to the diet. new pool. Marina had come in from a run in the “How much did our age groupers train?” We woods with her group in minus 2 degrees of were not sure whether they thought that theirs frost. At this stage of the season she did an should do more or less, but they obviously hour daily with them as well as gymnasium looked closely at the performances of age work and swimming about 60 Km per week groupers. They wanted to know the “dynamics” aerobically. The swimming was lifted to 80 Km of the performances of our top girls, the times later. She believes that it is the arms which set at each age, year by year. Their scientists, need improving in power and skill in most we found, have made some fundamental studies Breaststrokers and walks with pulling in this area. The papers, being in Russian, are resistance drills in the water. She said that she difficult to appraise. did not bother too much with lactate testing. “Did we believe that swimmers should stay Koskin insisted on showing us his “hog” with their own coaches who developed them?” It pulling device made of sponge rubber which he was clear that we all have the same problems. I believes just floats enough and slows the person thought I answered this diplomatically. There the right amount so as not to change too much was applause when I made it clear that the swimming technique. He explained how he

20 SWIMMING IN AUSTRALIA – November-December 2004

used heart rate monitoring with Salnikov to 2. PROGRAM PHILOSOPHY, GOALS & control swimming speeds, and that he did a lot PRIORITIES – THE DIRECTION of only moderately intensive aerobic swimming. At the Moscow Olympic Complex and in (a) Philosophy is the foundation of the nearly all places we heard about program. “reconstruction” in swimming, mainly that (b) Team Goals… swimming was for the whole community, not 1. Goals for all involved in the program just for the elite. Swimming from “Womb to 2. Character development should be tomb” was the general theme. At the Olympic the # 1 priority of the team stadium, built to hold some 8,500 for the 1980 3. Mental toughness in and of itself will Games, we heard that the pool was a “white provide maximum potential in elephant” and that the seats have never been competitive swimming filled since the Games finals nights. 4. Focus on character to attain “Competition pools should never be built”, we performance goals were told, “with large permanent seating (c) Priorities… capacity” – just space for temporary spectator 1. Character development accommodation. Pool should be much more 2. Short term goals flexible for public and recreational use. In the 3. Long term goals New Year there would be “rebuilding” to expand 4. FUN the use of the Centre and for much of the 5. Do not compromise higher priorities teaching and coaching a FEE would be charged for lower ones to help finance the provision of swimming (d) Principles of Excellence… services. It was to be swimming Perestroika, 1. Total commitment a Compromise = more reconstruction. Perestroika or not, we mediocrity came away from the USSR with the conviction 2. Commitment throughout all levels in that we can learn a lot there to improve specific ways Australian Swimming. 3. Creates opportunities for excellence We must keep in touch with what is going on (e) Unconditional Support in Europe. 1. Support the coach and athletes even if you don’t agree – as long as it’s for the good of the team 2. Support with enthusiasm! A PROGRAM DESIGNED TO 3. DELINEATE ROLES FOR COACH, PRODUCE SWIMMING PARENTS & SWIMMERS EXCELLENCE (a) Parental contribution – relieve coach of What does it look like? hands-on responsibilities of the administrative JUNK. By Dennis Pursley, 10th September 1999 (b) Program Description… This article appeared in American Swimming 1. Handbooks Magazine, Volume 2004 Issue 3 2. Semi-annual information bulletin 3. Team pledge, goals, etc. Mr. Pursley says that he agreed to do this 4. Stroke descriptions because the U.S. is not getting to the next level 5. Nutrition information in swimming. 6. Records 7. Responsibilities of parent 1. PROGRAM ESSENTIALS committees 8. Coach must educate and direct (a) Philosophy, goals, priorities that give parents direction to the program and justify all programming decisions. 4. TEAM POLICIES (b) Delineate the roles of the Head Coach who must have final authority. (a) Awards Presentations (c) Program policy, structure for (b) Dress Code commitment. (c) Punctuality (d) Dedicated and competent staff of good (d) Behaviour Expectations character, loyalty, compatibility and enthusiasm.

21 SWIMMING IN AUSTRALIA – November-December 2004

5. TRAINING PROGRAM i. Plug in the work for each point in (a) Training Program Structure… the week 1. Top-down planning progress ii. Have a plan! 2. Describe the highest level possible iii. Maintenance during breaks … 3. Age range weight control; taper plus a break 4. Performance standards after that involved detraining; get 5. Must re-qualify each year swimmers back in the water a (b) Training Standards… day or two after a big meet – let 1. Swimmers should be compatible to them train for 2-3 weeks and create group synergy then take a break 2. Training groups should not be based 4. Values – hard work, pain, recovery on convenient times and carpools period (c) Details are important. 6. GOALS (d) Training Guidelines… (a) Guidelines for individual goals… 1. Legal strokes 1. Not necessary for accomplishment if 2. Streamline you set the goal to be the best all the 3. Technique standards time 4. “Indefinitely suspended” if don’t 2. Road map early in the season follow guidelines 3. Desire – how important is this to 5. Hold swimmers accountable you? (e) General Training Principles… 4. Determination level of commitment, 1. 100-yard race is different than a sacrifice, and priority 100-metre race 5. Confidence in accomplishments 2. Need lactate tolerance created by (b) Goal Attainment… doing sets that require constant 1. Team “Hall of Fame” effort throughout 2. Mindset – don’t just think about 3. Anaerobic threshold making the cuts … think about how 4. Led astray by the East Germans well you will do at the big meet who were getting results from low 3. Keep control of start and turn intensity aerobic work – they were efficiency, race strategy, and mental getting results from steroids toughness 5. The maximum duration for aerobic 4. NEVER QUIT – absolute cardinal work is 50-120 minutes rule! 6. If you are a Butterflyer, do Butterfly 5. If you want to progress, you must – if you are a Breaststroker, do understand that failure is a part of Breaststroke … the human body is the progress that leads to success … capable of doing anything! Mary T. learn from failures and respond Meagher did a 3,000 Butterfly! positively 7. There is a time and a place for the (c) Team Concept… “take it to the limit” training … not 1. If you don’t buy into the team on a regular basis concept, you are missing out on a 8. If you have only done a 3,000-yard valuable opportunity workout, you are not able to attack 2. Make the swimming experience larger workouts more rewarding 9. Well-placed, over-challenge training 3. Tom Jager’s story of being (f) Program Structure… disappointed with his own racing, 1. Simplified training plan yet still giving his best for the team 2. Divide the season by cheering and encouraging i. Prep phase of 6-8 weeks everyone – his attitude was that he ii. Endurance phase was the lucky one because he iii. Specialty phase became captain of the best swim iv. Microcycles within each phase so team in the world! The experience the swimmers stay fresh was more valuable to him because of v. The core of each week stays the his team. same 4. The team makes us better people vi. Build in variety around the core and it enhances our performances 3. Mileage/yardage – have nothing in 5. Team Pledge – be accountable to it! mind

22 SWIMMING IN AUSTRALIA – November-December 2004

by the tops and bottoms of his feet. As the right Backstroke: foot kicks up, he uses the top of the foot and the toes to sweep up and to create propulsion. As the left foot kicks down, he allows the toes to Surface-to-Air Missile trail the heel—almost like he’s scraping gum off By Glen Mills the bottom of his foot. This also creates Photos by Michael Aron propulsion. Demonstrated by Jonathan Ehret (AFOX) This article appeared in Swimming World & Photo #2: The Push Junior Swimmer, October 2004

This swimmer is demonstrating good body position for Backstroke. In Photos #1 and #3, especially, you can see the long line that he creates from fingertips to toes, and you can see that he’s riding in balance—with head low and hips up near the surface. But there’s more going on here than just good balance. This swimmer has mastered the art of creating and using surfaces to move him forward. Here the swimmer maintains a broad surface area with his palm and forearm. The hand is Photo #1: The Catch and the Kick soft, not rigid, and the palm always points toward the wall that the swimmer has just left. In this photo, you can almost feel the swimmer pushing back on the water. This soft, or supple, hand placement is firm enough to let him grab the water, but loose enough to allow him to whip his hand through the finish. As the kick continues, notice how he maintains surface area on his legs and feet.

Photo #3: The Finish Let’s take it from the top. The tell-tale swirl of bubbles above the swimmer’s head indicates that his hand entered deep on the catch, and that all the air had fallen off his hand by the time he started the pull. That thin loop of bubbles also indicates that the swimmer didn’t try to “muscle” his hand and arm through the water at the start of the pull. If he had, you’d see a torrent of bubbles rather than that thin necklace. Instead, he As the swimmer completes his pull with a formed a surface with his hand, then anchored quick, downward chop of the hand, notice that the hand. In Photo #1, he is moving his body he still maintains a broad surface area with the past the hand. hand. The hand is relaxed and open, and forms Notice how his forearm and hand form one a straight line with the rest of the arm-from the surface—like a blade or paddle—to hold onto a fingertips through the wrist, and along the spot in the water. The hand is not “locked” into forearm, elbow and upper arm. It’s one long a rigid position, and the pressure of the water straight surface pushing down, and allowing for causes it to trail just a bit. This shows that the a fast, accelerated exit of the hand out of the swimmer is relaxed in his approach to the water and into the recovery. water, and is not over-swimming or muscling The legs are beginning to change direction, the stroke. and the surfaces will be reversed. The right heel Now take a look at the legs and feet. He leads the way down, and the bottom of the right keeps them supple, but notice how much foot and the underside of the right leg will be surface area there is to create a downward kick the propelling surfaces. The top of the left foot and an upward kick. and top of the left leg move up and send the And take a close look at the surfaces created swimmer forward (backward!).

23 SWIMMING IN AUSTRALIA – November-December 2004

Photo #4: The Larger the Paddle... 200 yard race, all of the muscle fibres will tire rapidly. If, on the other hand, he improves the strength of his arm depressors to the extent that he needs only a small portion of them to obtain the desired hand speed, he can alternate the use of the muscle fibres. Based on our knowledge of muscle physiology we know that, under these conditions, some fibres are contracting while others are resting and waiting their turn to work. This improvement in strength permits the swimmer to swim a faster time in the 200 yard distance. Has the swimmer improved his endurance: question mark? This depends on how endurance is defined. He has Greg Rhodenbaugh, who is a good friend and improved the ability of the arm depressor a great technique coach, once told me, “The muscles to create the desired force for a longer larger the paddle, the more water you pull.” I period of time, so this can be considered an think he must have had this photo in mind. The improvement in the endurance capability of the swimmer uses his entire arm—from fingertips to muscle as a whole. The endurance capability of palm to forearm to upper arm and even up to each muscle fibre, however, has not been the armpit-to hold onto the water in the initial improved. On the contrary, it has been part of the pull. negatively affected. Each fibre that has become He uses every available surface, and angles stronger has gotten bigger in cross-sectional everything so that it allows him to hold the diameter. This increase in size slows down the water and move himself forward. And he’s rate at which carbon dioxide diffuses out of the rotated his body to maximise his propulsion muscle and into the capillaries and the rate at and to cut through the water. which oxygen diffuses out of the capillaries and Be aware of all your surfaces when you into the muscle. This hastens the build-up of swim, and remember to hold onto the water fatigue products and negatively affects with a soft grip. Instead of trying to overpower endurance. the water with your hands and feet, try to see Researchers are finding many other changes, how many surfaces you can use to send causing an increase in strength, but yourself forward. detrimentally affecting endurance and vice Glenn Mills is Swimming World’s technical versa. For brevity’s sake I have mentioned only advisor. Check out his website at muscle size and rate of diffusion of the www.goswim.tv. metabolites. Can we build strength without increasing THE USE OF GOAL SETS & size? Apparently we cannot. In an article that CRUISE INTERVAL SETS appeared in the September 1984 Sports Medicine Magazine, entitled “The Relationship By Dr. James Counsilman between Muscle Strength and Muscle Cross- This article appeared in American Swimming Sectional Diameter,” the writers conclude that Magazine, 2004 Issue 3 the main determinant of a muscle’s strength is its cross-sectional diameter. Most coaches, including myself, recognise There are complex changes in the enzymes two areas in which we need to expand our that affect speed favourably, but affect knowledge … (1) how much strength does a endurance unfavourably and also the reverse. swimmer need and (2) what is the correct It is important for the coach to remember balance between high quality training and that a swimmer cannot cram maximal strength, endurance training – the subject of this paper? I maximal endurance and maximal speed into want to discuss the strength question first in each muscle fibre. When one of these traits order to point out how the development of one improves, it does so at the expense of another. such trait as strength may improve another Therefore the proper training program must such trait as endurance up to a certain point consist of a careful balance of training methods. and then begin to have a negative effect after If a swimmer increases his muscle bulk to this point of diminishing return is reached. the extent that the endurance of each fibre is If a swimmer is so weak that he has to use diminished to the point that the strength nearly every muscle fibre in his arm depressor advantage of being able to alternate muscle muscles to pull his arm through the water at fibres is cancelled, the swimmer has reached the desired speed to swim, let us say, a

24 SWIMMING IN AUSTRALIA – November-December 2004

the point of negative transfer of training effect. dedication and swims everything in practice At this time I have two swimmers who have hard, then ends up going slower at the end of reached this point. They have pumped the the season than he did the year before when he weights too much and now only do the swim didn’t work as hard. He simply did too much bench – no heavy weights. intense work and his endurance suffered. The sprinter needs more strength and less This is a hard concept for us coaches to endurance than does the distance swimmer, accept. We tend to admire the swimmers who thus his point of diminishing return for strength work the hardest in practice; we use them as building occurs later. role models for the rest of the team. There is a I believe that much of the improvement in time to work and there is a time to work only swimming times over the past 10 years, moderately hard. The words hard, moderately particularly in the shorter distances, has been hard, high quality and low quality are relative due to strength programs. However, I also terms. They are meaningless unless they are believe some swimmers have become too strong defined. Only then can they be used to describe and their endurance has suffered severely. They intensity of effort. To illustrate this fact I will are better at the short distances and in short cite an instance: I recently asked a well-known course pools. coach, whom I respect very much, how often For a while, nearly all our champion male each week he had his swimmers go high-quality swimmers in the United States were extremely work. He said, “Every day.” He told me his muscular. But at the Olympic Games at Los Freestylers might go 20x100 yards on 62 Angeles it looked like “thin was in” and rhymed seconds, average time of :58 on one day, with “win”. The skinny ones who won medals 12x200 on 2:05, averaging under 2:00 on the were Pablo Morales, Alex Baumann, Vic Davis, set, and so on. Mike O’Brien, Michael Gross, Tiffany Cohen, These sets of repeats are a good method of Tracy Caulkins and others. The heavily muscled training – we use similar sets in our program, ones were Rick Carey and Steve Lundquist. but, in my opinion, they are not high quality Most of the others were of medial body type. The training, they are a form of endurance training. results of our Nationals in Fort Lauderdale I would consider swimming 10x100 yards on 4 seem to reveal that the future of U.S. Swimming minute departure time, averaging 49 seconds is in the hands of the thin ones, such as those I per 100 or better – for male collegiate swimmers mentioned plus John Mykkanen, Jenna – as a form of high intensity training. Johnson, Jeff Kostoff, Matt Cetlinski, Erika In this talk, when I use the terms “high Hansen and others. Does this mean heavy quality” or “intense work”, I refer to training at a weight-lifting exercise for swimmers is on its level of intensity which is well above the way out? I don’t know what type of exercise anaerobic threshold. The anaerobic threshold is program all these swimmers are on, but I do the point at which the body is no longer able to think the way coaches visualise the ideal body supply the energy needs of the muscles for a swimmer will change and we will no longer aerobically and the muscles must go to send our swimmers into strength programs to anaerobic sources for energy. This causes a build up strength and muscle bulk build-up of oxygen debt and lactate in the indiscriminately. Coaches, remember this: muscles. The blood lactate also rises and the Every type of training has a beneficial effect lactate then diffuses from the muscle into the on a particular trait. It also has an offsetting blood. The East Germans believe that the negative effect on the trait that is its anaerobic threshold has been reached when the antithesis. This obliges the coach to not merely blood lactate reaches a level of 4 mmols/litre. come to the pool and make up a workout off the They also believe that most of the training top of his head. He must adopt a plan that undergone by swimmers should be at or slightly attempts to balance the methods of training under this 4 mm level. They believe training with the goal of achieving optimal, not maximal, at this level maximises the building of physiological adaptations of all the desired endurance. traits. This type of training raises the level at which In an article in the August, 1984 issue of the anaerobic threshold occurs, but does not Medicine in Science and Sports entitled “Aerobic enhance the ability of the swimmer to perform Response to Intense Training in Runners” it was anaerobic exercise. On the contrary, it may concluded that training at too intense a level of indeed diminish this quality. effort could result in a decline in performance in For this reason the East Germans do not distance running and a loss in aerobic power or recommend that all training be done at these endurance. We are all aware of this happening low levels of lactate, but that, on occasion, very when a swimmer suddenly decides to renew his intense sets of repeats during which lactate

25 SWIMMING IN AUSTRALIA – November-December 2004

levels as high as 20 mmols/litre be swum. How also do not take the pulse rate after each repeat often? I don’t know. I have heard from second- swim, but only occasionally. If the swimmer is hand sources that they do such sets at least swimming slow or if he has a high stroke rate or twice a week during the peak season. both, I will ask him to take his pulse rate. Exactly what physiological adaptations occur We take these three measurements on two as a result of intense anaerobic work is not types of repeat swims … (1) Goal Sets – high clear, but it is speculated that alterations in the quality repeats with long rest and (2) Cruise buffering capacity of the muscle tissue may Interval Sets – moderate effort, repeat swims occur, thereby lessening the decrease in pH and with short rest. enhancing anaerobic capacity. Goal Sets are, as I just mentioned, high- The big question is: should all swimming quality or anaerobic repeat swims with a long coaches use lactate measurements to determine interval of rest. the levels of intensity at which their swimmers The interval of rest is usually 2, 3 or 4 times are working and are these measurements really longer than the duration of the effort. When valid? performing Goal Sets, it is more efficient to use At the American College of Sports Medicine the same departure times for each swimmer, meeting this year, an entire section was devoted such as 20x50 on 1:30, rather than to attempt to the use of blood lactates to evaluate training. different departure times for each. The Goal A list of the topics discussed and a brief Sets are started from a dive, affording an summary can be found later in this paper. opportunity to work on the racing start and to Last Spring, at a total of four clinics, I asked get accustomed to establishing race pace from a over 1,000 coaches how many had ever used dive. The swimmers are directed to maintain the blood lactate measurements to help them same breathing pattern they will use in com evaluate their training programs. Only two petition. people raised their hands. At Indiana we have What are the distances of the repeat swims taken blood lactate measurements off and on in the goal sets? Since the purpose of the Goal since the era of Mike Troy and Chet Jastremski. Set is to develop the ability to sustain racing The procedure has been expensive in terms of speed for the desired period of time, they are equipment needed, personnel to draw blood and nearly always done at or under race distance supervision of a medical doctor. We will and, at least, at 90% effort. After each swim the continue to take them for research purposes, pulse rate should be 170-180 or higher. Since but will probably not do so as a means of the anaerobic threshold is reached by most evaluating our swimming progress. Even the swimmers at a pulse rate of 150-180, all of East Germans test for blood lactate only with these swims can be characterised as primarily their elite swimmers. For all of the above anaerobic. reasons it is unlikely that this method will The long period of rest between repeat swims become common practice. should permit the pulse rate to return to normal I believe we already have three easily or, at least, under 100. obtainable methods that we can use to evaluate When a swimmer is given a Goal Set with training intensity. They are … (1) the average long rest, in effect, he is being asked to swim a time on a set of repeat swims on a controlled set of repeats at almost maximum effort. He interval, (2) the average number of strokes per should distribute his effort so the average time length, and (3) the average pulse rate after the for all repeats is the best possible average time repeat swims. he can achieve. When we do a Goal Set, I have A great deal of variability can be found the assistant coaches and managers help me between individuals on these three time each individual on each repeat swim down measurements. The swimmer and coach must to one hundredth of a second. The assistants realise that the swimmer is, in essence, and managers record each time and calculate comparing his average time for a set of repeats, the average time for the entire set. This average his heart rate and his stroke number with is then recorded in our workout book. measurements taken from sets of repeats he We place a great deal of importance on the has done previously. Goal Sets and if I ask any swimmer on our team While the process of keeping times for each his best average time for a set of 20x50 or repeat swim is critical, the counting of all the 10x100, he can usually tell me within a tenth of strokes taken for the entire distance plus the a second. measurement of the pulse rate after each repeat Besides determining the departure interval swim would become unwieldy. Instead, we and the distance of each repeat swim, the coach count only the strokes on the last length of must also decide … (1) the total distance of the every second, third or fourth repeat swim. We goal set, (2) the frequency of use of goal sets,

26 SWIMMING IN AUSTRALIA – November-December 2004

and (3) the modifications of the goal set. anaerobic work. It takes two or three days TOTAL DISTANCE OF GOAL SET following a tough Goal Set for most swimmers to Through trial and error experience we have recover their speed. While we do some near all- found that senior swimmers and most good Age out efforts at other times in the week, they are Group swimmers can go a total of about 1000 restricted to such efforts as 4x50 from a dive on yards or metres in their goal sets. Since Goal 2½ minutes or to swim 12x100 descend each 4 sets are extremely stressful, high quality goal on 1:30 with every fourth one at 90% effort. We Sets of 1500 yards or more have proved to be also do a lot of short, all-out sprints, such as too hard for our swimmers. Once we tried 20x25 on 30 seconds, sprinting every other one. 32x50 on 2 minutes from a dive at near This is not so tiring as the long rest Goal Sets. maximum effort and it took all of our It is my opinion that Goal Sets provide us swimmers, with the exception of a couple of with our most intense practice insofar as distance men, over four days to recover enough anaerobic work is concerned and that they to swim decently in practice. To overcome this must be used consistently, but with an problem, we plan different Goal Sets for our awareness on the part of the coach that they sprinters, middle-distance swimmers and can push an athlete into physiological failing distance swimmers. Our distance swimmers adaptation. There is a limit to the amount of often go up to 2000 yards/metres in their goal high intensity swimming an athlete can absorb sets, but these are not so intense as the goal and still adapt to the training stress. sets of only 1000 yards/metres and can be If the coach balances the aerobic and classified as more aerobic than those used for anaerobic phases of the training program the other swimmers. properly, the three variables discussed earlier TOTAL DISTANCE IN A GOAL SET FOR AGE should change as follows… GROUP & MASTERS SWIMMERS 1. The average time for the set of repeats Both Age Group swimmers and Masters should drop as the season progresses. swimmers, depending on their level of training, 2. The pulse rate should also drop. should be able to handle Goal Sets of at least 3. The number of strokes should stay the 500 yards (10x50, 5x100, and so on). This past same or decrease. summer a 10-year old swimmer, who trained If one, two, or all three of the variables with our college swimmers and who had been increases, the coach should be alerted to find training less than two years, could handle sets out why. Most frequently, the person will be of 1000 yards/metres distance by the end of the fatigued. This fatigue may be due to factors season. Most Age Groupers and Masters other than training. If all the swimmers on the swimmers should progress into this type of team except Tony swim very well, the coach training by doing a few repeats at first and should check to see if Tony is coming down with increasing the number steadily. For example, a cold or find out if he stayed up late studying, begin with 4x50 on 3 minutes; next time do etc. If the whole team swims poorly, there is a 5x50 and so on. strong possibility that the training program has Older Masters swimmers, who have not been too intense and has tired the swimmers trained intensely before, should progress into excessively. In this case, the coach should let this type of training in a much more gradual up on the intensity of training, but not on the way. In the first week, go 2x50, the next 3x50, low quality or endurance work. I don’t like to and so on. A good friend of mine, a Masters give the swimmers a Goal Set unless I believe swimmer over 50 years of age, suffered a heart they will do at least moderately well. When attack after doing a Goal Set of 20x50 at near using a Goal Set to determine progress and level maximum effort with a high school team. I of fatigue, the average time on a goal set is not mention this in order to scare some older enough information to evaluate these factors swimmers into exercising caution. They should accurately. The swimmer could be slow because give their hearts a chance to adapt to this more he isn’t sufficiently motivated or because he has intense kind of training. This may take months other things on his mind. The additional or years, if the person is just starting his indicators – pulse rate and stroke number – training regime. provide two more parameters that make the THE FREQUENCY OF USE OF HIGH evidence more conclusive. QUALITY, LONG REST GOAL SETS W.M. is a Breaststroker* who loves to work We use full Goal Sets once or twice a week. If hard on his goal sets. I have taken three of his we are scheduled to swim one or two swim Goal Sets from our workout log to show how a meets on a weekend, we may use only one Goal coach can use goal sets to tell if the swimmer is Set for that week and allow the races overworked or is unduly fatigued for some other themselves to serve as the Goal Set or our reason.

27 SWIMMING IN AUSTRALIA – November-December 2004

November 15, 20x50 Breaststroke on 1:45 2. Breaking up Goal Sets Average time—:28.2 All the repeats in a goal set do not have to be Average pulse rate—188 consecutive. Outlined below is a workout in which the Average stroke number—9.5 goal set is broken into three sections… January 29, same set on same departure interval 1. WU 300 swim, 300 kick, 300 pull, 300 swim Average time—:27.27 *2. Swim part of a goal set: 4x100 on 3 mins Average pulse rate—182 3. Kick 400, then 8x100 on 1:45 * Average stroke number—9.1 *4. Swim 3x100 on 3 mins In this Goal Set nearly the whole team did its 5. Pull 20x50 free on 40 secs. HYPOXIC 5/6 best for the season. The fact that the times *6. Swim 3x100 on 3 mins, recording average time improved, the pulse rate was lower and the of 2, 4, & 6 (10 x 10-goal set) and so on stroke rate was slightly decreased showed that DECREASING THE NUMBER OF REPEATS & W.M. was improving his conditioning and the INCREASING DEPARTURE TIME AS THE work intensity – at least in the past few days – SEASON PROGRESSES had not been too great. In other words he was In 1976 we used the following type of goal set making satisfactory gains in training. to train Jim Montgomery for the Olympic Games March 10, 10x50 on 2:00** in which he set the world record for the 100m Average time—:28.8 Freestyle. Ten weeks before the Olympic Trials Average pulse rate—206 he would go a goal set of 10x100 (yards or Average stroke number—10.2 metres, depending on the availability of the 50m The other swimmers were doing average to pool) on 3 minutes from a dive. We planned to better than average times. W.M. seemed to be change the goal set each week by reducing the the only one performing poorly. The next day he number of repeats by one and increasing the came down with the flu. departure time by one minute. The resulting IN WHAT PART OF THE SEASON SHOULD schedule of goal sets was as follows… GOAL SETS BE USED? First Week: 10x100 on 3 minutes In the case of collegiate swimmers, Second Week: 9x100 on 4 minutes September and October of the indoor season Third Week: 8x100 on 5 minutes should be devoted primarily to endurance Fourth Week: 7x100 on 6 minutes training. Goal Sets should be introduced into Fifth Week: 6x100 on 7 minutes their training routines from November and Sixth Week: 5x100 on 8 minutes continued until the taper begins. During Seventh Week: 4x100 on 9 minutes November, one Goal Set a week is sufficient, Last Three Weeks of Taper: no goal sets. Jim but, beginning in December, the frequency went other goal sets, such as 20x50 on 2 should increase to the levels mentioned earlier. minutes and 5x200 on 5 minutes, but, since he During the taper period (the three week was training primarily for the 100m event, we period before championship competition) only concentrated on 100 repeat swims. partial Goal Sets should be used, such as 4, 6, SHOULD EVERY POSSIBLE GOAL SET BE or 8x50 or 3 or 4x100. It is a good policy not to USED EACH SEASON? do large numbers of intense efforts during the A coach may decide to use 20x50, 10x100 taper. Too often swimmers “spring themselves and 5x200 as straight Goal Sets for his middle- out” during the taper and wonder why they go distance swimmers in a particular season and into the meet tired, even though they have never or only occasionally use the other reduced the volume of their work. Here is an distances. The next season he may use 20x50, important consideration: does the use of Goal 14x75 and 7x150 as the standard Goal Sets. He Sets lock a swimmer into a boring and may also throw in a few modified goal sets of repetitious routine? This is possible if the coach varying distances for variety. Using all the uses only one or two Goal Sets or does not different distance Goal Sets in one season modify them to make them interesting. We makes it hard for the coach and swimmers to change our Goal Sets a little each year and evaluate progress, since there may be too great there are a number of ways that modification a time interval (sometimes a month or two) can be planned. between identical Goal Sets. I think the 20x50 1. Goal Sets in which Distances are Mixed set should be adopted as a basic Goal Set in A. 2x200 on 3 to 6 mins; 3x100 on 2:30 to 4 mins; every season. 6x50 on1:30 to 2:30 The psychology of the use of Goal Sets is one B. 3x100 on 2:30 to 3:30 mins.; 4x75 on 2 to 3 of their most important aspects. They motivate mins; 8x50 on 1:30 to 2:30 both the athlete and coach. The swimmer can C. 2x150 on 3 to 4 mins; 4x75 on 2 to 3 mins; see his times improve as the season progresses. 8x50 on 1:30 to 2:30 and so on It is stimulating to him if he does a good set of repeats, but it can also be very discouraging if

28 SWIMMING IN AUSTRALIA – November-December 2004

he swims a slow set of repeats. The coach by doubling the Cruise Interval of the 100 for should be ready to explain why the swimmer the 200, tripling it for the 300 and so on. His has swum slow. A careful check of the pulse Cruise Intervals for the repeat sets of the rate and stroke number will tell both of them if various distances is as follows … 50=35 secs; the swimmer is tired. 100=1:10; 200=2:20; 300=3:30; 400=4:40; 500= Team spirit is heightened during Goal Sets, 5:50; 800=9:20; and so on. While the departure and the swimmers cheer for one another to do time of Cruise Interval Sets is determined by the good times. They are also the closest thing to formula just described, Chart II calculates the actual competition that the swimmer can do, approximate interval departure times for good other than all-out time trials. A swimmer learns swimmers in the various age groups, including how to distribute his energy and pace himself those for Masters and Age Group swimmers for for a given distance. His perceived exertion is Freestyle. similar in both a Goal Set of repeats and a race. I like the term “cruise interval” and “cruise THE USE OF A COMBINATION OF GOAL speed” because they convey the impression of SETS & CRUISE INTERVAL SETS GIVES speed without extreme intensity in the course of STRUCTURE TO THE WORKOUT & TO THE which the swimmers are trying to work at or a PLANNING OF A SEASON’S PROGRAM little below their anaerobic threshold. The This structure should have some flexibility, swimmers learn that I expect an effort that will but its use can prevent a smorgasbord of raise the pulse rate to 150-180 beats per training methods from being served up in a minute when I use the term “cruise speed”. random sampling of a little bit of everything and Such a rate would indicate that the swimmer is not a lot of anything. The concepts involved in reaching anaerobic threshold during at least the use of this type of program are logical and the last part of each repeat swim. In a study easily comprehended by the swimmers, recently concluded here at Indiana University especially if the coach has gone to the trouble of by Dr. Takeo Nomura, in which the heart was explaining them and engaging the swimmers’ telemetered during the entire workout, it was intellect. Under such conditions the swimmer determined that the swimmers were constantly tends to cooperate more and work harder than pushing themselves up to and occasionally otherwise. above the anaerobic threshold when they swam While the high quality Goal Sets build near cruise interval sets as outlined here. The short maximum anaerobic capacity, they are not period of rest, usually only 2-6 seconds, permits effective in building aerobic capacity (cardio- the heart rate to drop slightly (5-15 beats per vascular endurance). One of these reasons is minute) and allows some reduction of oxygen that there is long rest between each repeat swim debt. The swimmer can maintain a faster pace and the heart rate is allowed to decrease, nearly when swimming this type of repeat than when to normal. An important factor to remember in swimming continuously. Such short rest building this type of endurance is that the heart interval repeats as these also keep the heart rate must be kept elevated for a relatively long rate elevated continuously and thus improve period of time. cardiovascular endurance. Cruise Interval Sets of repeats are exactly A WORKOUT FOR ESTABLISHING C.I. & C.S. opposite from Goal Sets in that short rest Swimmers will need some guidance in intervals are used and, consequently, the heart establishing their cruise interval and cruise rate is not permitted to drop significantly. While speed, the latter being the approximate speed at Goal Sets are used only periodically, cruise which they should swim their repeat swims. We interval sets can be done in every workout. They set up a workout early in the season to are used primarily to build muscular endurance establish CI and CS for Freestyle for all the and cardiovascular fitness. swimmers regardless of their stroke specialty. A The term, Cruise Interval, was given to me by few days later we will do the same for each Dick Bower. While all of us use short rest swimmer’s specialty stroke. It is very important interval sets of repeats in our workouts, he has that CI and CS be re-evaluated every month or formalised departure intervals according to the two. If, for example, a swimmer’s CI is 1:10 in following formula… November, by January it should have improved Cruise Interval = the fastest departure interval at which an to, say, 65. By March an even further individual can swim 5x100 repeat swims plus five seconds. improvement should have taken place, perhaps For example, the fastest Joe can swim 5x100 to 63. is on a departure time of 1:05. His Cruise As the swimmers improve their conditioning, Interval is determined to be 1:05 plus 5 seconds obviously, their CI and CS should improve. If or 1:10. The Cruise Interval when he swims they do not, the program is not well designed or repeats of other distances is determined merely the swimmers are too tired. This is a good time

29 SWIMMING IN AUSTRALIA – November-December 2004

to take the other two measurements—heart rate swimmers go much faster than this, they are and stroke number. going anaerobically. The goal should not be to A workout for setting up the CI and CS is as go as fast as possible. follows… HOW TO USE CRUISE INTERVAL REPEATS 1. WU 300 swim, 300 kick, 300 pull, 300 IN WORKOUTS swim; In most of our workout sessions, after the 2. Swim (for collegiate men swimmers) swimmers have warmed up, I like to give them a Backstroke/ Freestyle Breaststroke IM set of Cruise Interval repeats in which the CI Butterfly plus five seconds is used on the first sub-set of 5x100 repeats, the CI is used on the second sub-set yards 1:10 1:15 1:25 1:15 and the CI minus 5 seconds is used on the last on sub-set. One minute of rest or more is allowed 5x100 between each subset. The swimmers can swim yards 1:05 1:10 1:25 1:10 one of the following sets of repeats with the on indicated CI. 5x100 yards on the shortest departure time you can When we telemetered pulse rate on these make, I suggest… types of repeats, we found it went progressively 1:00 1:05 1:20 1:05 higher on each succeeding subset and that the 3. Continue with rest of workout, after pulse rate nearly always exceeded 180 beats per recording each swimmer’s CI and CS, first minute on the last subset, indicating that the for Freestyle, later for specialty strokes. efforts were increasingly anaerobic. However, IS THE CI ALWAYS IN FIVE SECOND most of the swims were slightly under the INCREMENTS? anaerobic threshold. The CI does not have to be in increments of This type of CI repeat would not be used if five seconds, although this is usually the way it the swimmers were extremely tired, as in a works out. The reason for this is that at the workout that follows one which featured a goal beginning of the season most of these short rest set. In such a circumstance the swimmers repeat swims are swum in circles and, if should go to the CI sets on their CI plus 5 everyone in a circle left on a different departure seconds. time, chaos would result. Toward the end of the Individualised CI Set 1 Set 2 Set 3 Set 4 indoor season we try to organise our lanes to CI plus 5 secs 8x75 6x100 4x159 3x200 allow the better crawl swimmers to do their Cruise Interval 12x75 10x100 6x150 5x200 cruise interval repeats for 100 yards on 63 CI minus 5 secs seconds, the Butterflyers and Backstrokers on (this sub-set is 6x75 4x100 3x150 2x200 66 and the Breaststrokers on 1:16. hard) DETERMINING CRUISE SPEED The coach should also adjust the Cruise Cruise speed is determined by taking the Interval according to the length of the set of average time for the 5x100’s that were used in repeats. As the set of repeats becomes longer, determining the cruise interval, multiplying it the adjustment should be toward a slightly by the increase in distance and adding the slower departure time, such as 30x100 on CI or following increments for the various distances. CI plus 5. 100 200 300 400 500 800 Under average conditions, however, the 1xAT* 2xAT 3xAT 4xAT 5xAT 8xAT coach will discover that most swimmers can go ADD 2-4 5-11 9-18 13-25 18-32 35-48 the shorter sets of repeats on the CI without secs secs secs secs secs secs making any time increments (10x100 or 14x75, * Average Time of original 5x100. Note: The slower the etc). swimmer, the greater the increments of time in the above CAN THE ENTIRE TRAINING PROGRAM BE chart. BASED ON GOAL SETS & CRUISE INTERVAL The reasons for the wide range in the CS in SETS OF REPEATS? the above chart are that there are so many While priority should be given to these two individual differences among swimmers and methods of training, other types are also needed that an individual will vary from day to day, in order to optimise the development of speed, depending on his level of fatigue or his level of anaerobic capacity and endurance. Below are motivation. listed the various methods of training and the While the cruise interval varies directly with qualities they develop… the distance swum, the CS does not vary directly, but in a curvilinear manner. If the

30 SWIMMING IN AUSTRALIA – November-December 2004

TYPE OF TRAINING QUALITY DEVELOPED QUALITIES NOT AFFECTED Sprint training (anaerobic alactate) Speed or explosive power – Endurance, especially 20x25 on 60 secs improves strength and ability to cardiovascular endurance, almost stroke faster unaffected Anaerobic lactate training – i.e. good Anaerobic lactate ability – to sustain Can harm endurance or contribute sets, races, all-out time trials a moderately high level of intensity to it only slightly – certainly not as for a moderate period of time, as in much as overdistance training or CI a 100 or 200 race sets of repeats – contributes somewhat to speed, but not as much as sprint training Cruise interval sets, such as 15x100 Endurance is the primary quality Contributes little to speed or on CI developed, but some contribution is explosive power made to anaerobic capacity Overdistance training, such as a Endurance, both muscular and No contribution to speed and very 3000 swim or 4x800 cardiovascular – most neglected little to anaerobic capacity type of training whose residual effect should not be ignored

CHART 1 GOAL SETS FOR COLLEGE SPRINTERS, MIDDLE-DISTANCE & DISTANCE SWIMMERS Total Distance 15x50 on 1:30 10x75 on 2- 7x100 on 2½- 5x150 on 3-5 4x200 on 4½- Sprinters 700-800 to 3 mins 3½ mins 4 mins mins 6 mins Yards/Metres Total Distance Middle 20x50 on 1:30 14x75 on 2- 10x100 on 7x150 on 3-5 5x200 on 4½- About 1000 Distance to 3 mins 3½ mins 2½-4 mins mins 6 mins Yards/Metres Total Distance 10x200 on 7x300 on 4-6 5x400 on 5-7 4x500 on 6-8 3x800 on 9-11 Distance * 2000-2400 1:30 to 5 mins mins mins mins mins Yards/Metres * These goal sets do not conform to the rule for long rest ratios, but do provide the distance men with the chance to return their heart rate to close to or under 100 beats per minute. The distance swimmers often do the same goal sets on the same departure interval as the middle-distance swimmers.

CHART II RANGE FOR CRUISE INTERVAL DEPARTURE TIMES (in Yards) FOR VARIOUS AGE GROUPS & VARIOUS DISTANCES * 50s 75s 100s 150s 200s 300s 400s 500s Senior Men 30.0-35.0 45.0-52.0 1:00-1:10 1:30-1:45 2:00-2:20 3:00-3:30 4:00-4:40 5:00-5:50 Senior 32.5-37.5 42.5-55.0 1:05-1:15 1:32-1:50 2:10-2:30 3:15-3:45 4:20-5:00 5:25-6:15 Women Age Groupers 12-14 35.0-40.0 47.5-60.0 1:10-1:20 1:45-2:00 2:20-2:40 3:30-4:00 4:40-5:20 5:50-6:40 Masters 25-34 Age Groupers 11-12 37.5-42.5 50.0-1:05 1:15-1:25 1:52-2:07 2:30-3:50 3:45-4:15 5:00-5:40 6:15-7:30 Masters 35-49 Age Groupers 9-10 40.0-45.0 52.5-1:10 1:20-1:30 2:00-2:20 2:40-3:00 4:00-4:30 5:20-6:00 6:40-7:30 Masters 50-50 Masters 60 & over Beginning 55.0- 2:07.5- 42.5-47.5 1:25-1:35 2:50-3:10 4:15-4:45 5:40-6:20 7:05-7:55 Competitive 1:12.5 2:25 Swimmers 8 thru 12 * These departure times are calculated for very good swimmers. They should be made easily by nationally ranked swimmers and by those just under that level.

31 SWIMMING IN AUSTRALIA – November-December 2004

PARENTS BEHAVING BADLY AUSTRALIAN SWIM CAMP By Stephanie Smith This article appeared in Newsletter of Mullins NUDGEE Lawyers, Issue No. 19, July 2004 By Mary Folland, Special Olympics Seals Swim Squad, Marion, South Australia It is a well known fact that children are particularly vulnerable to harm and abuse On Sunday afternoon, all the swimmers whilst participating in sport. The Queensland started to arrive for the Australian Swim Camp government has clearly recognised there are being held at Nudgee College from the 19th to special obligations owed children, as evidenced 23rd September. by its enactment of the Commission for Young All the swimmers received a Camp T-shirt, as People Act 2000 (the Act). well as a Swim Camp was their name and the nicknames were put on the Camp. On Monday, Since the Act came into effect, sporting we had Stephan and the stroke for that day was bodies have generally acted in good faith to the Butterfly and I found that the drills that we ensure the standards set down in the legislation used were very helpful in the streamline also I have been achieved. For example, any adult found, which was interesting, was the hands working as a paid employee or as a volunteer for above the head with locked hands and jumping a school, community group, club or association, up and down plus the head-up to the 25-metre which involves the teaching, coaching or mark. tutoring of children, is now required to undergo On Tuesday we had Bohl and the stroke of a criminal history check. Once a criminal check the day was Backstroke – again, the streamline has been conducted, the Queensland and the drills I found very useful especially the Commission for Children and Young People will four kicks left, four kicks back and four kicks assess a person’s suitability and issue a notice right. I noticed that all the coaches were saying stating whether a person is “suitable” to work how important the streamlining is in all strokes. with children, together with a ‘Blue Card’. On Wednesday we had Vince and the stroke was Breaststroke and he showed and got the From a risk management perspective, swimmers how to do the down-sweep and the officials and those involved in the day-to-day drills were good but I did not see much of this administration of sport for children should as I would have liked to as I was helping out on understand the seriousness of their the video camera. What I saw was Brenton responsibilities. Pickard and he was showing the juniors and seniors the drills that Vince was explaining to Adults who behave badly when children play us and Brenton also stayed in the pool and sport are seldom disciplined for their conduct. helped out some of the swimmers. The result is that bad conduct remains On Thursday morning we had Shannon and I uncorrected. It is not sufficient to require ‘Blue really liked the Freestyle drills that he did. I Cards’. Adults in children’s sport need liked the way that all the coaches we had monitoring, supervision, training and – where showed the swimmers how to push off the wall necessary – disciplinary hearings. and I liked the way where you got a swimmer to hold the kickboard and the swimmer comes up Commonsense dictates that sporting entities to it – streamlining – does a tumble turn and should control the behaviour of troublesome kicks the board out of the swimmer’s hand and adults when children play sport. The also I liked the Backstroke where they jump implementation of procedures to discipline backwards from the top step on the ladder – like adults who partake in inappropriate conduct an armchair into the water. during children’s sport should be part of a It was also great to have Olympian swimmers sporting entity’s risk management policies. to come and show the up-and-coming young swimmers some of the drills that they do in Risk management policies concerning their stroke and also be able to talk to the troublesome adults would not only improve the swimmers after the training sessions and current situation for children who play sport, it getting some tips from the top coaches and would also assist in reducing liability if a matter athletes. went to Court. Simple procedures can be All up, I got a lot out of the 2004 Australian implemented by sporting bodies to help educate Swim Camp. On the last day it was great to and enforce appropriate behavioural standards have a little Mini Carnival to see how the for adults. swimmers went and it was great to hear the swimmers say to the coaches at the end of the

32 SWIMMING IN AUSTRALIA – November-December 2004

pool “that was a PB” and it was also great to see conducted with the swimmers and then it was how the swimmers got on well with others as off to bed at 9.15pm. well as the coaches. Each day starts with wake up call at 6.50am Once again, thank you for giving me this “It’s A Beautiful Day”. To which the answer great opportunity. bellow back at you from the beds. “And it’s Great To Be Alive”. Breakfast is first and then it TOOWOOMBA SWIM CAMP REPORT is off to the pool for videotaping of the stroke for 26th to 30th September 2004 the day. Guest coaches attend and run the pool By Ken Malcolm sessions with the swimmers. Level 2 Performance Coach Guest coaches for each day were… Head Coach, Lismore Indoor Swim Team Monday: Michael Bohl – Butterfly Tuesday: Dick Orbell – Backstroke I was very fortunate to be awarded an ASCTA Wednesday: Vince Raleigh – Breaststroke scholarship to attend this swimming camp and Thursday: Shannon Rollason – Freestyle it is something I shall never forget. To say the Each day the swimmers attend lectures aptly least, I am disappointed, I am very disappointed named “Tips from the Top”. At these lectures that it had to end. the athletes are spoken to by the coaches above The Toowoomba Swim Camp had 111 and were given an opportunity to ask questions swimmers ranging in age from 7 to 18. These of them about swimming and competition. After 111 swimmers all being of different standards lunch each day the different groups rotate and coming from three states, Queensland, New where they perform a further pool session, dry South Wales and Victoria. Take these 111 land training and have free time. During each swimmers and board them in excellent facilities, swim session each swimmer has their stroke, give them 12 coaches to work with and the dives, turns and finished critiqued. They also scene is set for a wonderful camping experience. watch the video of themselves swimming and The theme for the swim camp is fun and they are also then given advice and correction friendship. But whilst having fun each on different aspects of their stroke. Each participant would learn new skills and evening the swimmers and coaches partake of knowledge. The remarkable thing is that on different activities. These activities are well arrival 95% of the athletes didn’t know each thought out and a lot of fun. other. Within 12 hours they are all sitting with Monday night was Movie night where the each other, laughing and playing as if they had athletes had the choice of watching “Win a date known each other all of their lives. Within one with Todd Hamilton” or “Cody Banks 2”. hour of booking all of the athletes into the Wednesday Night was Skit Night. Each camp, the camp machine begins to run with participant including coaches had to perform a every activity on time and performed smoothly, skit either in a group or solo. This was a very which is a great testament to the organisation of funny night with a lot of new talents identified. Kevin Sergeant and Shaun Crowe. On the last day of camp the swimmers The facility is awesome and one for which performed a pool session in the morning. They most coaches would be envious of. The facility had their awards luncheon which some parents boasts an 8 lane 25 metre heated pool, full also attended. At the luncheon each participant gymnasium, basketball courts, video room, was given an award. Special awards were also video viewing rooms and rooms which could be awarded to participants who made outstanding used for games and skit nights. The contributions to the camp. A mini meet was kitchen/dining room is huge and the meals then conducted with numerous personal best terrific. There was not one hungry mouth left times swum. after meal times and the food was first class. Over the five days of the camp I learnt new The first day entailed registering each ideas and made numerous new friends. swimmer and they were given a nickname for Watching the guest coaches put their practices which they would be known by during the pool into place and observing which swimmers sessions. The athletes were then introduced to performed better with these new ideas was very their first camp meal which is previously stated interesting. I would have to say that the was awesome. They were then given a run down highlight for me was Freestyle day with on the camp rules. The swimmers are then Shannon Rollason. Shannon has so many new divided into two groups – seniors and juniors. ideas on Freestyle that it was enlightening to be Each of these groups is then placed into specific able to discuss with him his style and why it lanes depending on their time for the 100 works. He brought with him Alice Mills. What a freestyle. A short pool session was then delight. She mixed with the swimmers like she had known them for years and even made the

33 SWIMMING IN AUSTRALIA – November-December 2004

8th person in a relay team. What a great ambassador for swimming. PARALYMPIC SWIMMING As for the other guest coaches—awesome. ATHENS 2004 Dick Orbell (Backstroke) had the swimmers eating out of the palm of his hand. They had fun and learnt heaps. Dick even borrowed a pair of board shorts and got into the pool and re- visited his 1972 Olympic swim by showing the swimmers Backstroke starts and turns. Michael Bohl (Butterfly) terrific. He showed the swimmers correct rhythm and entry. Was very informative and had every swimmer’s ears tuned to his every word. Vince Raleigh (Breaststroke) pool session was very good and one can see why his swimmer has broken the Australian record. I had an awesome time at the camp and my only regret was that it was not longer. I have been left with many fond memories and new ideas. Kevin, Shaun and his assistants Sally By David Mason and Laura should be congratulated for their These articles appeared on AUSTRALIAN efforts for providing such an excellent SWIMMING NEWS Website experience for both swimmers and coaches. rd Would I go again? Definitely! 23 September 2004 – 8:28pm Every coach should attend one of these CHANTEL HAS SIGHTS ON GOLD AFTER camps as it is an experience you will not regret. RECORD HEAT SWIM Lastly, thank you ASCTA for allowing me to Four-time Athens Paralympic medallist attend this camp. Your generosity won’t be Chantel Wolfenden is in pole position to claim wasted. her first gold medal of the 2004 Athens Games after breaking the Paralympic record with a dominant swim in the heats of the S7 400m Freestyle today. Leading into her fifth event of the 2004 Athens Paralympic Games, Wolfenden had won Letters to the a silver medal in the S7 100m Freestyle and bronze medals in the S7 200m IM, S7 100m Editor Backstroke and as part of the 4x100m Freestyle Relay (34 points). But all that is due to change if the form and dominance she displayed in the heats continues AUSTRALIAN SWIM CAMP SCHOLARSHIP in the final, which will be staged in the early hours of Friday Morning (AEST). I would like to thank ASCTA for the Wolfenden set a new Paralympic Record Scholarship to attend the Camp in Nudgee. It is (5:22.71), breaking the mark set by USA an experience for me that I will never forget as I swimmer Lauren Reynolds when she won gold have learned so much from the top coaches in at the 2000 Paralympics in Sydney, by a Australia as well as the other coaches who were massive 10 seconds. there. Such was her dominance that Wolfenden has I am sure that the swimmers get a lot out of qualified 12 seconds faster than her nearest it as well. Well done to Kevin, Shaun and their rival, Germany’s Kirsten Bruhn, who clocked helpers for organising such a great Camp for 5:35.04—with third fastest qualifier Russian our future up-and-coming young swimmers … Oxana Guseva four seconds further behind with job well done. a time of 5:40.26. Thank you for giving me this Scholarship … I With Lane 4 secured for the final, Wolfenden do appreciate it very much. has set her sights on lowering her own world record (5:17.06) set at the Telstra 2004 Mary Folland Australian Swimming Championships in Special Olympics Seals Swim Squad Sydney. Marion, South Australia “I think it was a good race,” she said. “At the moment I do not know how I feel about what I

34 SWIMMING IN AUSTRALIA – November-December 2004

have done. I hope I will try to improve my time Austin clocked 2:32.19 to finish second (in the final).” behind China’s Xiao Fu Wang (2:26.82), who 24th September 2004 – 7:13am had to break a world record to win the event. DOUBLE GOLD TO WOLFENDEN & COWDREY It was Austin’s fourth medal of the IN ATHENS Paralympics following his gold medal in the S8 The golden glow returned to the Australian 100m Freestyle and silver medals in the S8 Paralympic swim team as Chantel Wolfenden 100m Butterfly and as a member of the 4x100m and Matthew Cowdrey both won gold medals in Freestyle Relay (34 points). an exciting night five of swimming finals at the “I am really happy to have won the silver 2004 Athens Paralympic Games. medal”, Austin said. “I have trained very little Wolfenden made it five medals from five and without much intensity for this event. The events when she obliterated the field to take out last time I swam this event was three years ago, the S7 400m Freestyle, setting a new so I basically entered for fun. I achieved a Paralympic Record on the way to a 12-second personal best, so this is really good as well.” victory at the Athens Aquatic Centre. Another accidental medallist was Rod Welsh, It followed her silver medal and three bronze who snared silver in a tight finish to the SM10 medals from earlier in the meet and gave the 200m IM. Paralympic debutante a complete set of medals Welsh entered the 200m IM as a last-minute from the Athens 2004 Games. decision and it was a smart decision as he won The 18-year-old went into the race as an his first individual medal after sharing in the overwhelming favourite after breaking the glory of the silver medal in the 4x100m Paralympic Record in the heats but she handled Freestyle Relay (34 points). the pressure of expectation and then some early The race was won comprehensively by competition to run away with the race. Canada’s Benoit Huot (2:15.78) with Welsh Wolfenden had to contend with a spirited second in a time of 2:22.13, just edging out start from Germany’s Kirsten Bruhn, who kept Poland’s Piotr Pjanowski (2:22.62), who in turn the Australian honest by taking it out hard, but nudged Australia’s Rick Pendleton (2:22.69) out Wolfenden withstood the assault and then of the bronze medal. powered to a strong victory—clocking 5:20.26 in “I wasn’t supposed to swim the IM because I taking gold. did not do it in the Nationals either,” Welsh Second place went to Russia’s Oxana Guseva said. “But my coach thought that I was doing (5:32.10) with Canada’s Danielle Campo very well in all strokes so he decided that I finishing third in a time of 5:39.13. should give it a shot. It worked out well, I Understandably, Wolfenden was ecstatic smashed my personal best by eight seconds and after the race, stating, “It feels fantastic. This is I got the silver.” my first Paralympic Games and my first gold Welsh best summed up the mood of the medal. It has been a great experience.” Paralympics and the way the Greeks have Not to be outdone, the baby of the Australian embraced the competition by stating, “This is Swim Team, Matthew Cowdrey set the Athens my first Paralympic Games and I mostly came Aquatic Centre alight with a World Record to here to gain experience, and what an experience take gold in the SM9 200m IM. it is. The hype and the whole atmosphere of the In what has been described as the “Race of Games have helped me perform so well.” the Paralympics”, Cowdrey prevailed in a Australia’s fifth medal of the night went to blanket finish to claim his second gold medal of 23-year-old Marayke Jonkers, who finished the 2004 Paralympic Games. third in the SB3 50m Breaststroke, behind Great Britain’s current World Record holder legendary Japanese Paralympic swimmer James Crisp led early, just shading Cowdrey Mayumi Narita, who claimed her fourth gold over the Butterfly leg before USA’s Michael medal of the Paralympics. Prout Jnr joined them in a three-way battle After five days of competition, Australia has following the second Backstroke leg. now won 22 medals in the pool; 4 gold, 11 silver At the halfway mark it was anyone’s race and 7 bronze medals. with Ukrainian Andriy Kalyna hitting the front 25th September 2004 – 7:26am after the Breaststroke leg, only for Cowdrey to BOWEN JOINS AUSTRALIA’S PARALYMPIC come over the top of everyone to take out the GOLDEN CLUB race in a time of 2:21.80, just ahead of Kalyna Sarah Bowen claimed Australia’s fifth gold (2:22.13) and Crisp (2:24.88). medal in the pool with a stunning victory in the Ben Austin also made it onto the medal dais final of the SB6 100m Breaststroke at the last night, claiming silver in the SM8 200m Athens 2004 Paralympic Games last night. IM—an event he entered “for fun”. Bowen joins Matthew Cowdrey (twice), Ben

35 SWIMMING IN AUSTRALIA – November-December 2004

Austin and Chantel Wolfenden as Australia’s 26th September 2004 – 9:16am Paralympic gold medallists in what has been a BRONZED AUSSIES IN THE POOL wonderful performance by the Australian The Australian Paralympic Swim Team took Paralympic swim team. the term “Bronzed Aussies” to new lengths last The 20-year-old Victorian went into the race night when three Australians won bronze as the current world record holder and did not medals in the pool at the 2004 Athens disappoint—clocking 1:41.84, to add the Paralympic Games. Paralympic Record, which had stood since the Sarah Rose, Prue Watt and Rod Welsh all 1992 Barcelona Paralympic Games—to her claimed bronze medals on night seven of finals world mark. as the Australian Team continues to surpass Bowen held off strong challenges from Great expectations. Britain’s Liz Johnson (1:45.33) and the USA’s Watt went into the final of the S13 100m Deb Gruen (1:46.52) after the three had staged Breaststroke with four silver medals—ironically a neck-and-neck battle over the first 75 metres, all behind Canadian Kirby Cote—but the two before Bowen accelerated away to claim gold. were upstaged by Cypriot Korolina Pelendritou. Prue Watt made it four silver medals from Pelendritou clocked 1:17.32 to beat Cote by four races with a second placing in the S13 just 0.02 seconds with Watt coming in third in a 200m IM. time of 1:23.07. Unbelievably, Watt finished second behind Rose claimed her first medal of the Athens Canada’s Kirby Cote for the fourth time at the Paralympic Games when she finished third in Athens 2004 Paralympic Games as the pair the S6 50m Butterfly. have established themselves as the best two Rose clocked 41.95 to finish behind France’s S13 swimmers in Paralympic swimming. Ludivine Loiseau (40.25) and Mexico’s This time Cote clocked 2:31.20 with Watt Doramitzi Gonzales (41.03). (2:34.93) holding off another Canadian, Chelsey The third bronze medal of the night went to Gotell, who finished with a time of 2:34.97 to Rod Welsh in the S10 100m Backstroke. USA’s win the bronze medal. Justin Zook won the gold medal in a time of Victorian teenager, Lichelle Clarke, produced 1:04.55 with Canada’s Benoit Huot (1:04.30) a Herculean effort to win a silver medal in the and Welsh (1:04.55) close behind in a thrilling S8 400m Freestyle after going into the event finish. ranked eighth in the world and starting from 21st September 2004 – 7:31am Lane 2 in the star-studded final. AUSTIN EMBODIES PARALYMPIC SPIRIT IN Neither of those stats mattered by the end of ATHENS eight gruelling laps when Clarke surged home to Over 50 metres and then a warm gesture, finish second in a time of 5:22.99. The gold Ben Austin and his Greek Paralympic rival medal went to USA’s Jessica Long, who Kostantinos Fykas, embodied everything that is decimated the field in clocking 5:07.88, while wonderful about the Paralympic Games in front Faroe Islands swimmer, Heidi Andreason, of a full house at the Athens Aquatic Centre last claimed bronze after stopping the clock at night. 5:26.29. Austin and Fykas have staged some titanic Australia’s Golden Boy of the pool, Matthew battles over the last eight nights with a healthy Cowdrey, continued his amazing run by snaring rivalry. an unlikely bronze medal in the S9 400m Last night the pair was beaten in the final of Freestyle. the S8 50m Freestyle by China’s Xioa Wang but Cowdrey had already won two gold and two after giving their all, Austin and Fykas leapt silver medals and now has the complete set of from the water, embraced on the pool deck medals after a gutsy swim where he went out and—in a sign of their mutual admiration— hard and stayed with the leaders for the first swapped their swimming caps in front of a 150 metres before he dropped back to hang on boisterous crowd. to third place. It was a moment that captured the essence The winner was the USA’s Michael Grout Jnr of Paralympic competition. in a time of 4:25.42 with Great Britain’s James Wang won the race in a time of 26.84 with Crisp (4:28.38) winning silver—while Cowdrey Fykas claiming silver (27.54) and Austin swam a personal best time of 4:31.80 to once winning bronze after clocking 28.52 over the again make his way to the victory dais. one lap splash and dash. Austin also beat home “It obviously exceeded my expectations,” two fellow Aussies with Ricardo Moffatti (29.42) Cowdrey said. “I tried to hold these boys off, but and Matt Levy (30.14) finishing fourth and fifth it obviously didn’t happen. The crowd has really respectively. helped us.” Matthew Cowdrey completed his second set

36 SWIMMING IN AUSTRALIA – November-December 2004

of Paralympic medals with a bronze in the final in the medal hunt before Wolfenden ran down of the S9 50m Freestyle. The 15-year-old now the Russian team in the final lap to claim the has two gold, two silver and two bronze medals bronze medal in a time of 5: 25.02. and will return from Athens a true superstar of Paralympic swimming. The full list of Australian Paralympic The final Australian medal of the night went medallists… to Marayke Jonkers, who won her second bronze medal of the Paralympics in the final of GOLD MEDALS the SM4 150m IM, which is raced with the Men’s 100m Freestyle S8: Ben Austin 59.83 traditional Butterfly leg. Men’s 100m Freestyle S9: Matthew Cowdrey 58.15 Jonkers clocked 3:26.90 to finish third Men’s 200m IM SM9: Matthew Cowdrey 2:21.80 behind legendary Japanese competitor Mayumi Women’s 400m Freestyle S7: Chantel Wolfenden 5: Narita, who obliterated the world record, and 20.26 the rest of the field, to win in a time of 2:45.20. Women’s 100m Breaststroke SB6: Sarah Bowen 28th September 2004 – 8:25am 1:41.84 GOLDEN WORLD RECORD ENDS Men’s 4x100m Medley Relay (34 points): Rod Welsh, PARALYMPIC CAMPAIGN Daniel Bell, Ben Austin, Alex Harris 4:26.25 The Australian Paralympic Swim Team finished a memorable campaign in Athens with SILVER MEDALS 35 medals—capped off by a remarkable World Women’s 100m Butterfly S13: Prue Watt 1:08.41 Record to the Men’s 4x100m Medley Relay (34 Men’s 100m Butterfly S8: Ben Austin 1:06.57 points) on the final night of competition. Men’s 100m Butterfly S9: Matthew Cowdrey 1:04.24 The men’s team of Rod Welsh, Daniel Bell, Men’s 100m Butterfly S10: Daniel Bell 59.67 Ben Austin and Alex Harris captured gold, Women’s 400m Freestyle S13: Prue Watt 4:49.51 taking a massive six seconds off the world Women’s 100m Freestyle S7: Chantel record with a blistering 4:26.25 to set the Wolfenden1:15.09 Athens Aquatic Centre alight. Men’s 100m Breaststroke SB9: Daniel Bell 1:11.79 Women’s 100m Freestyle S13: Prue Watt 1:03.30 Welsh took the lead in the Backstroke leg Men’s 4x100m Freestyle Relay (34 points): Rod with Bell (Breaststroke) and Austin (Butterfly) Welsh, Alex Harris, Ben Austin, Matthew Cowdrey extending the margin before Alex “Shakey” Men’s 200m IM SM8: Ben Austin 2:32.19 Harris brought it home in the Freestyle to Men’s 200m IM SM10: Rod Welsh 2:22.13 register a new world record and capture Women’s 200m IM SMB: Prue Watt 2:34.93 Australia’s sixth gold medal of the Paralympics. Women’s 400m Freestyle S8: Lichelle Clarke 5: Afterwards, the boys were ecstatic with 22.99 Harris stating, “They (Welsh, Bell and Austin) Women’s 50m Freestyle S13: Prue Watt 28.89 did a good job in giving me a good lead in the race, but I was still a little bit worried, so I just BRONZE MEDALS gave it my all. In the last few metres I just Women’s 200m IM SM7: Chantel Wolfenden 3:10.46 thought ‘Yeah, the gold is ours’.” Men’s 100m Butterfly S9: Sam Bramham 1:04.25. Bell admitted that they had gone into the Women’s 100m Butterfly S9: Kate Bailey 1:16.61 race thinking world record and they didn’t Men’s 100m Freestyle S8: Ricardo Moffatti 1:03.12 disappoint. “We were the only ones who could Women’s 10m Backstroke S7: Chantel Wolfenden have done it and we did.” 1:29.81 One of the true stars of the Paralympic Women’s 4x100m Freestyle Relay: Mandy Drennan, Games, Prue Watt, completed her Athens Chantel Wolfenden, Lichelle Clarke, Kat Lewis experience with another silver medal in the S13 Women’s 50m Breaststroke SB3: Marayke Jonkers 50m Freestyle, giving her six medals for the 1:02.63 Games. Men’s 400m Freestyle S9: Matthew Cowdrey 4:31.80 Watt won silver behind rival Kirby Cote of Women’s 100m Breaststroke S13: Prue Watt 1:23.07 Canada with the plucky Australian clocking Women’s 50m Butterfly S6: Sarah Rose 41.95 28.89, to finish narrowly behind Cote (28.47). Men’s 100m Backstroke S10: Rod Welsh 1:04.55 The Australian team’s 35th and final medal of Men’s 50m Freestyle S9: Matthew Cowdrey 26.88 the Paralympics went to the Women’s 4x100m Men’s 50m Freestyle S8: Ben Austin 28.52 Medley Relay (34 points) thanks to a smashing Women’s 150m IM SM 4: Marayke Jonkers 3:26.90 final Freestyle leg by individual gold medallist Women’s 4x100m Medley Relay (34 points): Hannah Chantel Wolfenden. Macdougall, Brooke Stockham, Kate Bailey, Chantel The team of Hannah Macdougall Wolfenden 5:25.02 (Backstroke), Brooke Stockham (Breaststroke) and Kate Bailey (Butterfly) put the Australians

37 SWIMMING IN AUSTRALIA – November-December 2004

Prue Watt

Austin embodies Paralympic spirit in Athens

Ben Austin celebrates gold

Bowen joins Australia’s Paralympic Golden Club

Ben Austin – Gold Bronzed Aussies in the pool

38 SWIMMING IN AUSTRALIA – November-December 2004

OXYGEN INTAKE FOR BUTTERFLYERS

Breathing Room By Michael J. Stott This article appeared in SWIMMING TECHNIQUE July-September 2004

Butterfly breathing is an individual proposition. There are a number of different breathing patterns from which to choose—every stroke, every other stroke, one up one down, two up one down, side-breathing. The list seems endless. Chantel Wolfenden wins silver Which is best for you? Good Butterfly is a bit like a bad movie. Even the casual observer recognises it when they see it. Maybe that’s why history’s most memorable 200 Fly swims are best remembered for their flawless stroke mechanics and breathing patterns—think Misty Hyman’s monstrous third wall at Sydney; or Summer Sanders’ triumph in Barcelona, breathing every stroke; or Michael Phelps’ ... well, take your pick. While one wag has opined that Phelps doesn’t breathe at all, Coach Richard Quick maintains that Hyman’s ability to maintain her wall and underwater undulation speed through Matthew Cowdrey – Silver the breakout into the swim was her key to Olympic victory. “We worked on her taking a breath within the rhythm of her stroke so it didn’t slow her down. For the most part, she was two up and one down in the race. There was not a strategy in regard to the breathing patterns—just in regard to the number of kicks off the wall.” Hyman, a torpedo under water, normally took nine strokes off each wall. For the Sydney final, she and Quick agreed to a nine-seven-six- six pattern that she executed perfectly. On the final turn, Hyman stayed horizontal through the breakout while her Australian counterparts took two kicks before breathing, sending them slowly to vertical and a runners-up finish. In swimming, not all athletes can be like Mike or Misty, but good coaching, strong work ethics and innate ability can produce Matthew Cowdrey with his gold medal marvellous results.

39 SWIMMING IN AUSTRALIA – November-December 2004

In a prelude to the Olympic Games in first one in, up, to the wall and first at the Athens, Swimming Technique talked with the finish. Our strategy for the 100 is no different— coaches of several nationally prominent a wide open sprint. We like Jordan to establish teenagers about their Butterfly training, his breathing pattern immediately, preferably breathing methods and strategies they employ every third stroke and to attack the third wall. with their swimmers. “When Jordan has not swum his 100 Fly to Dana Vollmer, 16 our expectations, he has done the same thing Fort Worth Area Swim Team wrong each time—he didn’t breathe the first lap. Fort Worth, Texas (Coach Ron Forrest) Consequently he went into oxygen debt at the Only 16, Dana Vollmer is very striking, end of the race. standing 6-feet tall. She’s a Pan Am Games “For the 200, we emphasise easy speed for veteran with times of 59.35 in the 100m Fly and the first 100, slowly building in the legs, 1:59.80 in the 200 Free. Vollmer has Olympic breathing one up and one down. On the third Trials cuts in the 50-100-200 Free, 100-200 Fly 50, we focus on attacking the back half, and 100 Back. breathing as much as he likes, feeding his legs “Dana is much more technique-oriented than the oxygen they need. strength-oriented,” says her coach, Ron Forrest. “The fourth 50 is training and heart. If you’ve “She’s been growing a lot since she was 13, so done the work and believe that you can finish her musculature hasn’t caught up with her strong, you will. Again, we stress the hard legs lengthening arms and legs yet.” on the fourth 50, breathing as much as In the 100 Fly, Vollmer prefers a two-up, necessary coming home, but trying not to one-down pattern. In the 200, she’ll often breathe the last five to eight yards approaching increase to three up and one down, and in the the finish. That doesn’t always occur. We are 50, she’ll breathe, perhaps, every third or fourth still working on that,” says St. Pierre. stroke. Under any circumstance, swimmer and Elaine Breeden, 15 coach concentrate on “keeping a line, worrying Wildcat Aquatics about hand placement and hips,” says Forrest. Lexington, Kentucky (Coach John Brucato) Vollmer trains nine times per week. Her Elaine Breeden is a member of the U.S. heaviest aerobic-based Fly is done early in national junior team and has Olympic Trials training with a progressive lessening as the qualifying times in the 100-200 Fly (59.8 and season goes on. Vollmer’s seasonal daily 2:11.8) as well as the 200-400 IM. She trains average is 5,800 yards. eight times per week. When doing singles, she In early season, she may do as much as knocks out 8,000 yards. On double days, she 2,000 Butterfly, followed by 500 to 1,500 in does 12-13,000. mid-season and no more than 200 to 600 in the “For the 200 breathing, we try to stick to final weeks before her big meets. every other stroke,” says her coach, John Jordan Anderson, 16 Brucato. The same is true for the 100. “I’m Carter Center Aquatics more concerned about her not breathing off the Roanoke, Virginia (Coach Brent St. Pierre) walls, especially into and out of the last turn,” Jordan Anderson has swum 22.4 in the 50 he says. yard Fly, 49.59 in the 100 and 1:51 in the 200. Breeden’s best years are clearly ahead of her, Head coach Brent St. Pierre thinks Anderson and both coach and swimmer are taking the can turn in a 1:47 next season. long view. As a result of testing at Colorado “Breathing patterns for the three distances Springs, she is working on stroke cycle start with proper mechanics,” says St. Pierre. “If maintenance, DPS and carrying more distance done properly, you could breathe every stroke at off the wall. little or no disadvantage. “Elaine normally goes four-and-a-half to five “We really stress breathing in the power metres off the wall,” says Brucato. “We’re trying phase of the pull, creating very little head to get a consistent six. She also needs to pick movement and just getting that chin to the top up speed on her second and third 50s as she of the water. We place a lot of importance on the holds very good speed on the fourth 50.” catch. We notice that many Flyers don’t get Gil Stovall, 17 their hands under their bodies well and Memphis Tiger Swimming Association basically swim outside their body cores. Memphis, Tennessee (Coach David Smith) “We videotape and do drills with hands Gil Stovall hopes to final at the upcoming entering in front of the shoulder line, U.S. Olympic Trials. Says his coach, David accelerating and getting them under the body. Smith: “Gil has a tremendous feel for Fly. Getting the hands under the body is what However, he doesn’t swim a lot of it in practice. makes Flyers go fast. It sets up everything. He trains in the distance lane twice a week and “For the 50, our strategy is simple: be the works IM, aerobically, and sprints the rest of

40 SWIMMING IN AUSTRALIA – November-December 2004

the time. Maryland-bound aquanaut stands “maybe” 5- “We do a lot of long aerobic, heart-rate sets feet tall with short arms, legs, small hands and with fins and on short rest intervals. In the feet. “But Stacie is a real tough girl. She’ll dig in short course season, we taper Gil once in early and give you everything. She has maximised her December and twice in March. This past short physical abilities. Now her goal is to become a course season, he tapered four times and swam smarter swimmer. It’s tough to be a 100 Flyer faster each time.” because she’s so little,” notes Lemieux. As a In the 50 and 100 yard Flys (22.31 and result, she has concentrated on longer 48.2), Smith has Stovall stress the walls and distances, achieving Olympic Trials cuts in the underwater kick. In short course, the two 200 Fly (2:15.50) and 400 IM (4:55). emphasise the third 25 of the 100. “She likes to do a lot of crazy sets to develop “If he can keep it close to his second 25 split, her toughness,” says Lemieux. One favourite is he’ll have a great 100,” says Smith. “His strokes a confidence-building 4,000 Fly fast. She also are long and powerful, and his 200 breathing does 10 x 300 Fly, both on constant 11 strokes pattern is normal—every two strokes and per lap and in a two-up, one-down breathing sometimes every stroke when tired. pattern. “His 200 Fly revolves around the third 50 “I’m trying to get her to 10 strokes and split. If this is smooth and long, the last 50 will eventually to nine,” says the coach. “Doing 100 be good. He needs to keep his second 100 split Fly or less, she’ll switch to a three-down, one- closer to the first, and this requires a lot of up sequence. This season, we are working on conditioning. Gil needs to be close to the extending her underwater dolphin kick and competition at the third 50. He also has to take doing more anaerobic work.” the first 100 out with the pack,” notes his Lemieux uses heart rate as a conditioning coach. indicator. Early in the season, he has Lesneski Mark Dylla, 15 swim 3 x 200, building to 10 x 300 on 15-20 Aces Swim Club seconds rest, maintaining a 165 heart rate (HR) Englewood, Colorado (Coach Eric Craven) until six weeks out from season’s end. Then she “Be like Mike (Phelps)—that’s what we are graduates to four or five minutes rest, working trying to do,” says Coach Eric Craven about his anaerobically on pace and speed. swimmer, Mark Dylla. The 15-year-old swimmer “As the season goes on, we want to keep the has swum a 1:49.05 200-yard Fly. He also has 165 HR, but have her get faster. We’re working a 51.26 100-yard Back, 1:55.99200 IM and on easier speed, forcing her to think about her 4:10.97 400 IM to his credit. swim while keeping the lactate level down.” For the 200 Fly, Craven emphasises no breaths off the start, then none in the first three strokes off the turns with every two or three * * * breaths thereafter, depending on comfort level. For the 100, he prefers Dylla, a side-breather, Truth be known, Butterfly breathing is an not to breathe every stroke. individual proposition. Summer Sanders Much of Dylla’s training is IM-based, though excelled at taking air every stroke. One College he routinely swims 500 to 3,000 of Fly per of Wooster swimmer in the ‘60s would sit on the workout, often while his teammates are doing wall of the 50-foot pool for seconds, sucking Freestyle or IM training. oxygen before assaulting the ensuing lengths. “Mark is a phenomenal underwater kicker,” Most swimmers these days are far better says Craven. “We do lots of 25s and widths conditioned. For 200 Fly competitors, Quick underwater. As a result, Dylla sometimes swims suggests a two-up, one-down pattern, and for with chlorine buckets and parachutes, doing 10 100 Flyers, the every-other-stroke method. x 50 Fly on 1:30. “I want to get him to where he “The most critical thing,” Quick notes, “is not is dragging two buckets,” says Craven, “and breathing the first stroke off the dive or the then he’ll really look like the movie, ‘Jaws’.” turns.” The other key element “is breathing with Stacie Lesneski, 17 your body—and not your head—staying within Magnus Aquatic Group your body rhythms. The more air you can get Gardner, Massachusetts (Coach Don and not have it slow you down, the better off Lemieux) you’ll be at the end of the race.” Stacie Lesneski “loves to be at the pool at 4:30 a.m. and to be challenged every day,” says Michael J. Stott is a contributing editor to her coach, Don Lemieux. That pool is five lanes Swimming Technique, Swimming World and and 25 yards—the same pool where Olympian SWIM magazines. Samantha Arsenault trained. And talk about challenges—the University of

41 SWIMMING IN AUSTRALIA – November-December 2004

Out of necessity came quality built and easy to use platforms and Bulkheads TURNMASTER PRO

x A very stable wall to push off or turn on x Creates a professional division between squads or teaching areas x As little as 2 minutes to install and 1 minute to remove x Can ‘clip’ in anywhere along a standard anti- wave, wire cable lane rope, with out the need to modify the lane rope with permanent brackets or joiners x The wheel makes it easy to take the Turn Master Pro to any storage area x Great for use as an elite training tool, to improve turns and racing skills

MAXIMISE POOL SPACE AND INCREASE TURNOVER! SWIM ISLANDS x A very secure platform for children not yet tall enough to stand on the bottom of the pool x The unique handrail design creates a clear distinction between teaching areas x Swim Islands can be interlocked to form one long platform x Quick to put in and out of the pool, as little as 10 seconds x Light and easy to carry (23kg) x Built to suit your pool depth x Removable handrails = stackable swim islands to maximise storage x Built tough in Blue or Red

FOR MORE INFORMATION ABOUT OUR PRODUCTS GO TO www.kirbyswim.com.au THEN CLICK ON ‘equipment’ or CALL 08 9442 1617

42 SWIMMING IN AUSTRALIA – November-December 2004

WHAT’S NEW

November 04 – www Live chat on the web with USA Infant expert Rob McKay of Diaper Dolphin fame.

May 05 – Swim FEST The Swim Australia CONFERENCE component next year will feature a number of break-out sessions as well as the regular keynote presentations. This will enable participants to even better attend sessions that more accurately address their needs.

August 05 – International Conference FIJI – Swim Australia is hosting the Inaugural International Swim Schools Conference on Treasure Island next August. Less than 100 spots available – first in best dressed. Check out -http://www.swimaustralia.org.au/dsp_content.cfm?CAT_ID=82&CAT_PARENT=36 MORE Swim Australia EXCLUSIVES

Swim Australia’s Swim STORE may have something for you …

Certificates – your NAME, your CRITERIA, your SAVING

Incentives – stickers … kids love goodies!

Presentation folders; Parents Guide brochure; Swim School brochure … you don’t get a second chance to make a first impression

WIN-WIN HR-IR – Privacy Law templates; Teacher Recognition Awards … desirable staff management and business relations

Elite Education – The Fish Philosophy! video for loan … cutting edge ideas!

Accessories – waterproof paper which can be printed on and written on in biro or pencil even underwater. This new innovative paper is also 6 non-tearable 6 UV stabilised 6 matt finished. Is your Swim School up with the latest?

For a free, no obligation Information Kit with Swim School Registration details, just contact Sue at the Swim Australia Administration Centre…

Phone: 07 3376 0933—Fax: 07 3376 0944—Email: [email protected]

43 SWIMMING IN AUSTRALIA – November-December 2004

2004-5 Plan for Swim Schools Registered with Swim Australia (SARSS) Sept 04 = 3 x Swim BYTES; 1 x Swim UPDATE = Swim TOUR continues = Swim WEB update, including LIBRARY October 04 = 4 x Swim BYTES; 1 x Swim FILES = Swim WEEK = Swim CHAT – Rob McKay (USA) = 3 x Activity Sheets Info = Swim WEB update, including LIBRARY Tips November 04 = 4 x Swim BYTES; 1 x Swim UPDATE = Swim WEB update, including LIBRARY P.D. = New CSA for TV News December 04 = 3 x Swim BYTES; 1 x Swim UPDATE Time-savers = Swimming MATTERS V2 N4 = Swim WEB update, including LIBRARY Networking Credibility January 05 = 3 x Swim BYTES; 1 x Swim UPDATE = 3 x Activity Sheets Discounts = Swim WEB update, including LIBRARY February 05 = 4 x Swim BYTES; 1 x Swim FILES = Swim WEB update, including LIBRARY = New CSA for TV March 05 = 4 x Swim BYTES; 1 x Swim UPDATE = Swimming MATTERS V3 N1 = Swim WEB update, including LIBRARY April 05 = 3 x Swim BYTES; 1 x Swim UPDATE = 3 x Activity sheets = Swim WEB update, including LIBRARY May 05 = 3 x Swim BYTES; 1 x Swim FILES = 8th Swim Australia Conference, Gold Coast – expanded with breakout sessions = 7th Swim Australia Dinner & Awards & Expo = Swim WEB update, including LIBRARY June 05 = 3 x Swim BYTES; 1 x Swim UPDATE = Swimming MATTERS V3 N2 = Swim WEB update, including LIBRARY July 05 = 3 x Swim BYTES; 1 x Swim FILES = 3 Activity Sheets = Swim WEB update, including LIBRARY August 05 = 3 x Swim BYTES; 1 x Swim UPDATE = Inaugural International Swim Schools Conference, Fiji = 4th National Learn-to-Swim Seminar Tour commences = 2nd Swim WEST Conference = Swimming MATTERS V2 N3 = Swim WEB update, including LIBRARY When you register your also get Statement of Registration, Rego Certificates & Stickers, USSSA Associate International Membership Certificate, Media Release, 5 x Leisel Jones Born to Swim posters (version 4).

44 SWIMMING IN AUSTRALIA – November-December 2004

THE PSYCHOLOGY OF TRAINING SETS & WORKOUTS – USING PHYSICAL TRAINING TO DEVELOP MENTAL SKILLS (& MENTAL SKILLS TO DEVELOP BETTER PHYSICAL TRAINING!) By Wayne Goldsmith

Successful competitive swimming is the ability to maintain technical excellence at maximum speed when fatigued and under pressure.

To achieve this successful competitive state, swimmers and coaches need to work at developing a wide range of performance factors in training and in preparation for racing. If successful competitive swimming was only about SWIMMING FAST – then preparation need only focus on the physiology of training and racing. However, the nature of competition requires athletes to SWIM FAST when fatigued and when experiencing the pressures of the competitive environment. The physical and mental aspects of performance are closely linked and very much dependent on each other for competitive swimming success. Swimming fast is a combination of performance factors that in general can be classified as…

PHYSICAL MENTAL TECHNICAL TACTICAL

There is a complex and constant interrelationship between these performance factors and variations or changes in any one can have an impact on any or all of the others. This article will explore the relationship between physical and mental performance factors and how they can be used to make training and preparation for competition more effective.

The Performance Factors The relationship between the PHYSICAL, MENTAL, TECHNICAL & TACTICAL factors which lead to successful competitive swimming

45 SWIMMING IN AUSTRALIA – November-December 2004

THE RELATIONSHIP BETWEEN PHYSICAL PREPARATION AND MENTAL PREPARATION— THE WHAT AND THE HOW Training set and workout design is the “nuts and bolts” of the preparation of competitive swimmer: it is the WHAT – in the question “what do my swimmers need to do to achieve their competitive goals?” Designing training sets is usually done from a physical/physiological perspective … e.g. how many repeats—how much rest—at what speed—how many times in the cycle? However, just as important in the training set and workout design equation is the consideration of mental factors such as motivation, self confidence, self belief, attitude and determination. These performance factors can have a significant bearing on the success or failure of the training set to achieve its desired outcome.

HOW YOU DO IT IS JUST AS IMPORTANT AS WHAT YOU DO!!!!

The attitude and mental approach of the swimmer and coach is just as important as the fine details of the physical aspects of the workout. For example… A coach writes a workout on a white board for his/her swim team. The workout has been skilfully designed to take into account speed, heart rate, stroke mechanics and lactate levels. Swimmer A pushes off and swims with poor technique, with uncontrolled speed, with poor turns, lazy “head up” finishes, no breathing control and has little or no interest in the goals of the training session. Swimmer B swims with excellent technique, accurate pacing, perfect turns, breathing control and is motivated to gain every possible advantage from completing the workout to the best of their ability. Both swimmers are doing the same workout. However, the impact of the workout is completely different based on the attitude and approach of the athlete. The difference between a great workout and a less effective one is in the way the athlete and coach work together and the success of a workout is based on the motivation, desire, drive and attitude of the people involved. It is attitude and application that is vital: the mental approach can drive the physical effectiveness of the workout. Great coaches have the ability to turn average workouts into great ones through their capacity to lead, inspire and encourage athletes to get the most out of everything they do. Great athletes have several core values which make them great: sincerity, courage, humility, integrity, discipline, commitment, dedication and honesty. These core values are then reflected by their actions every day in everything they do – training, racing and living. When great coaches and great athletes come together … anything is possible.

USING TRAINING SETS TO EVALUATE THE MENTAL “FITNESS” OF SWIMMERS Training sets have traditionally been used to develop or evaluate the physical fitness or state of preparation of swimmers … i.e. what the swimmer does. However, training sets can also be used to develop, measure and evaluate the “mental” fitness of swimmers … i.e. how the swimmer did the work. For example… TRAINING SET 10 X 50 ON 1:30 ALL AT MAXIMUM SPEED The coach instructs his team to perform this set and records the results. In this example the personal best time of each swimmer is 30 seconds.

Repeat Swimmer A Swimmer B Swimmer C 1 34.1 30.1 33.1 2 34.2 30.3 33.1 3 35.0 31.3 33.7 4 34.6 31.8 33.4 5 33.3 33.1 34.5 6 34.4 33.1 33.4 7 34.4 34.4 33.9 8 35.1 34.5 33.8 9 33.8 35.1 33.2 10 30.0 35.3 33.2

46 SWIMMING IN AUSTRALIA – November-December 2004

PHYSIOLOGICAL ANALYSIS OF SET RESULTS: THE PHYSICAL SIDE OF PERFORMANCE Traditionally, coaches have looked at the results of sets like this and made assessments about the fitness, speed and training status of the swimmer. In the above example, the coach may interpret the results as… Swimmer A: Not very fit – only able to achieve the targeted speed on one repeat. Swimmer B: Not very fit. Achieved the target speed for the set on two repeats and then progressively lost speed over the remainder of the set. Swimmer C: Reasonably fit. Did not actually achieve the target speed for the set but was consistent through the set and did not show any signs of slowing down due to fatigue over the set. This basic data provides the coach with some simple information of the swimmer’s physical fitness. However, what does this data tell the coach about the mental “fitness” of the swimmers?

PSYCHOLOGICAL ANALYSIS OF SET RESULTS There are numerous factors which influence the psychological preparation and performance of swimmers. Just as factors like fatigue, dehydration and glycogen depletion can affect the PHYSICAL ability of a swimmer to complete a set or workout successfully; MENTAL factors such as motivation, confidence and attitude can also contribute to the overall success of the set or workout. Consider the above example… Swimmer A: Possibilities 1. As the swimmer was able to achieve a personal best time at the conclusion of the set, it may be determined that their fitness level and speed are reasonable. It could be suggested however that the results indicate the swimmer was not motivated to complete the set in a manner consistent with the coach’s instructions and that the pain, stress and discomfort demanded in completing this set … i.e. all repeats at maximum, was something the swimmer preferred not to face. 2. Another possibility is that the swimmer, whilst in reasonable physical shape, lacked the confidence and self belief to push themselves to the limits expected by the coach in the set and deliberately “held back” to the end of set. 3. Yet another possibility could be that the swimmer felt low, slow and lacking in energy at the commencement of the set and then as the set progressed, gradually motivated themselves to lift to the high standard expected by the coach. Swimmer B: Possibilities 1. The swimmer achieved two personal best times at the beginning of the set. This could suggest that the swimmer felt positive and confident and wanted to push themselves to their limits from the first repeat. 2. After achieving the two personal best times, the swimmer slowed over the set. It is possible the swimmer’s physical fitness is reasonable, but their mental ability to deal with the pain and discomfort of maintaining near maximum efforts forced them to slow down over the set. 3. After swimming the two personal best times, the swimmer lost the motivation to continue to strive for any additional 30 second swims … i.e. they achieved their own personal goal in the first two repeats. Swimmer C: Possibilities 1. Swimmer C lacked the confidence and self belief to drive himself to achieve the near maximum speeds required by the coach in this training set. 2. The swimmer lacks the ability to see the training set as part of the process to help him achieve his competition goals and therefore is not motivated to work hard in the set to successfully complete it at the target intensity level. 3. The swimmer was not ready mentally to begin a set of such high intensity and could not generate the motivation to lift to achieve the speed/effort required to complete the set at the target intensity level. Whilst these examples are intended to be arbitrary possibilities in a hypothetical situation, it is apparent that… x If swimming successfully in competition requires the development of physical and mental performance factors AND x Successful competition depends on effective training and preparation THEN x Effective training and preparation must include the integration of physical and mental performance factors in training sets and workouts.

47 SWIMMING IN AUSTRALIA – November-December 2004

MENTAL WARM UPS If a coach sets a workout or training set for a swimmer, it is reasonable that the swimmer would be expected to prepare by completing an appropriate warm up. The purpose of the warm up is to prepare the athlete to complete the set to the standard and at the level required by the coach. For example, the effective completion of a main set like 20 x 100 Freestyle on 1:50 holding PB plus 15 seconds may require the swimmer to complete the following PHYSICAL warm up… x Easy 500 swim x 8 x 50 Kick on 1:15 x 6 x 50 Pull on 1:00 x 4 x 50 build swim on 1:15 x 12 x 50 at target pace of main set on 55 x 200 Easy swim x Main set However, as successful swimming is dependent on mental, technical, tactical AND physical factors it is also reasonable to expect that the swimmer complete some form of MENTAL warm up in addition to the physical one to prepare to complete the set correctly.

Physical Warm up – KEY Mental Warm up – KEY Activity POINTS/COACHING CUES POINTS/COACHING CUES Use key words like “easy”, “relaxed”, Easy 500 swim Low intensity, 6/10 pace, relaxed easy “slow”. Focus on breathing slow and deep. Keep breathing slow and deep and rhythmic. Start thinking about the goals 8 x 50 Kick on 1:15 Get legs moving and starting to work. to be achieved in the main set and the process of how to achieve them. Think about one aspect of the pull that you want to improve, e.g. high catch. Think about it each stroke and feel it Emphasise long pull with relaxed 6 x 50 Pull on 1:00 improving. Think about how you will recovery. work on this during the main set—i.e. when you start getting tired and fatigued in the last few repeats. Feel the change in pace. Imagine Bring the kick in as the speed increases swimming downhill as the pace 4 x 50 build swim on 1:15 each 50 quickens. Feel light and fast and moving easily as the speed increases. Mental rehearsal. “Feel” the pace of the 12 x 50 at target pace of main set on Swim the set at the same pace as the main set. Imagine how it will feel to swim 55 main set. at the pace of the main set and rehearse breathing patterns and other skills. Use key words like “relax”, “easy”, 200 Easy swim Swim 200 at 1500 pace “calm” and “steady”. Set clear goals for the main set. Main set Physically Ready to perform the set. Mentally Ready to perform the set.

SUMMARY 1. Just as successful competitive swimming is a complex interaction of physical, mental, technical and tactical factors, so too training sets and workouts need to be designed to develop more than just the physical aspects of performance. 2. When analysing the results of workouts coaches should consider all factors – and not be limited to the simplicity of working only with physical elements such as time and speed – to gain a better overall understanding of the swimmer. 3. When setting workouts and designing training sets, coaches should consider the physical, mental, technical and tactical elements of the competitive environment and utilise training sets to prepare swimmers to compete successfully not merely to train adequately.

The analysis of the mental state of individual athletes is well beyond the scope of this article (and this author). However, it is important that coaches consider the impact of mental factors on the successful completion of training sets and workouts.

48 SWIMMING IN AUSTRALIA – November-December 2004

types of athletes. When doing dryland, the playing field is level, and most of your training group will be on the same plane, providing a new dynamic to your group. Little Johnny may be one of the weakest swimmers in your group, but he can hold his head high because he can do more push-ups than anybody.

Communication. Communication is vital between a coach and swimmer. In a sport in which the athlete is primarily unable to communicate with his or her coach, the opportunity for a coach and swimmer to interact is a great way for the coach to gain the There’s more to swim training than just swimmer’s confidence and teach new skills. swimming. Many coaches believe that an age- THE AGE PROGRESSION specific dryland program should be a vital part of every swim team’s training schedule. When developing a dry land program, Story & Photos by Kevin Milak consider the physical, mental and social This article appeared in SWIMMING TECHNIQUE characteristics and limitations of the different July-September 2004 age groups. The physical characteristics and limitations There are many reasons for having a dryland of the athletes is the first variable to consider. training program. Dryland training can offer Prepubescent athletes can make significant motivation and diversity. It allows swimmers to gains in strength—not because of the increase enjoy time with their teammates, to see what’s of muscle mass (due to the increase in hormone going on around them and, literally, “come up levels during adolescence), but because of the for air.” better coordination of muscle fibres and muscle When developing an age-specific dryland groups. program, consider the similarities and For the younger age groups, use dryland differences between the younger age groupers time to combine new skills with familiar ones. and older senior swimmers. For example, Start with simple exercises that combine similar objectives of a dryland training program balance and coordination, such as doing a chest for both groups include increases in flexibility, pass with a basketball while standing on one coordination, strength, balance and general foot. Adapt the exercises that you do with your conditioning, as well as injury prevention and older athletes. For example, 8-year-olds can do rehabilitation. overhead passes or twists with basketballs or Differences include the length and frequency playground balls, while 12-year-olds might use of dry land workouts as well as the activities medicine balls. performed at each of the sessions. For each age group, prioritise the results you At Arizona Desert Fox in Phoenix, we’ve want to gain from dryland (flexibility, incorporated a dryland routine that addresses coordination, strength, balance, general three simple factors we believe are directly conditioning and injury prevention- related to performance: workout attendance, rehabilitation). Know your audience; keep these morale and communication. priorities in mind when putting together a dryland program. Workout Attendance. The most important The mental and social characteristics and way to make sure your younger swimmers come limitations that need to be considered can vary to practice as regularly as possible is to keep from group to group. This is one area where workouts fresh and new. Add variety to your communication with your athletes becomes workouts, and keep your swimmers excited extremely valuable. about coming to practice every day. As athletes get older, they are more capable of doing dryland independently. As a coach, you Morale. Dryland training can offer some of should know when your athletes are ready to your more inexperienced swimmers a feeling of make the switch from exercising together to immediate success. In your training groups, you giving them a list of exercises and an amount of have your strong kickers, your weak time to do them. Breaststrokers, your great sprinters-all different

49 SWIMMING IN AUSTRALIA – November-December 2004

The easiest way to make the transition from a frog while holding a streamline. This will group to independent dryland is with circuit encourage them to get good pushes with their training. legs while holding a tight streamline and After learning a set number of skills, have maintain their balance. If they break their your swimmers form a big circle with an streamline, they have to start over again. appropriate number of stations. At each station, Our kids love it because they just get a write on a sheet of paper a skill or exercise chance to be goofy after school and get the “ants (push-ups, squat jumps, abs, shuttle run, jump out of their pants” before practice. Once we get rope, etc.). Assign the swimmers to the different the kids in the water, their attention span is stations, then have them do each skill or amazing. exercise for a predetermined time. When finished, rotate to the next station. 9-11s Circuit training has many advantages. The main one is diversity. Most of the same Nine- through 11-year-olds are the first age exercises can be repeated each session, but the group in which we mix the games and order and duration of the exercises should be structured exercises. With the 8-and-under changed to make them challenging and new. swimmers, dryland is typically a game or a Variety is necessary in any successful contest. However, with 9-11-year-olds, you can training program. The program must constantly begin to implement more structure and start to be adapted through changes in intensity and learn some fundamental movements and duration over time. This is called the overload exercises. principle—if you do 20 push-ups every workout, These movements include push-ups, you will maintain your level of strength, but you crunches, dips, pull-ups, lunges, body weight will not improve it. squats, back extensions or any other callisthenics. It is important that the swimmers AGE-SPECIFIC CHARACTERISTICS learn to do the exercises with the proper technique and a low number of repetitions. The younger your athletes, the more creative Kids at this age really love “challenges of the you can be with your dryland activities. You can sexes,” and this is the final age group in which really use dryland time to keep your youngest the boys and girls are physically similar. swimmers excited about coming to workout. Setting up challenges between the boys and Older athletes can use dryland to keep things girls can be as simple as a push-up contest. A fresh and to put some variety into the daily 10-year-old boy will never turn down a grind. Following are some dryland training ideas challenge like this, and will really get the for different age groups… competitive juices flowing. These are the ages when swimmers begin to 8-and-Unders. Games, contests, fun. If you move into the more advanced age group levels can only allow 15 minutes per dryland workout, on your team. As swimmers change to a more use the first half to teach some new skills-like advanced training group, the workload and the the proper way to do a push-up. The second stress on the shoulders increase. half of your workout should include the skills in At this level, we begin to do a bit of injury some form of a game. Go out in a field and see prevention work with the rotator cuff and the who can do a shuttle run/push-up relay the surrounding muscles. Nearly every day—either fastest. At this age, dryland and games are the before or after workout—the swimmers best way to keep all of your athletes-especially complete a circuit of hand weights and stretch the boys-involved in the team. cords. Use anything you can get your hands on- balls, ropes, boxes, hula-hoops, Frisbees, The rotator cuff circuit is as follows… scooters—anything. The more different kinds of stimuli you can provide at this age, the better. x 2 x (10 frontal raises, 10 lateral raises) Toys and props are the easiest way to keep x 2 x (10 inward rotators, 10 outward dryland training fresh and new—not to mention rotators with stretch cords), 1 cycle right the attention span of an 8-year-old. Almost any arm, 1 left playground game or anything you can remember from your P.E. class when you were Once the swimmers learn the circuit and in high school can be applied to your dryland make it a part of their permanent routine, they activities. should be able to complete the circuit in around You can do something as simple as a race six to eight minutes. across the gym with the kids having to leap like

50 SWIMMING IN AUSTRALIA – November-December 2004

12-14s

As swimmers are passing through adolescence, the need for balancing opposite muscle groups becomes a high priority. By working the opposite muscle groups in sequence, you can further increase muscle fibre recruitment in addition to strength gains.

By sequence, we are talking about working a muscle group during one exercise, such as the quadriceps, and working the opposite muscle, the hamstrings, during the following exercise. When you combine exercises, it allows you to make your dryland program more streamlined and to keep things moving quickly.

A sample dryland session working the muscle groups in sequence would be as follows… x 3 x {30 abs, 15 upper back extensions-on stomach, keep toes on the ground and raise the upper body off the ground; and 15 lower back extensions-keep chin on the ground, keep legs straight and try to lift hips off the ground} x 2 x {20 squats, 20 reverse lunges, 20 step- ups-step onto a bench, bringing your opposite knee to chest height} x 2 x {12 tricep kickbacks (cords), 15 push- ups, 20 underhand passes with medicine ball-like bowling between your legs}

By varying the combinations, you can mix up your dryland routine and keep it new and challenging, while still doing exercises that are familiar to the group and that will need few directions to get started.

51 SWIMMING IN AUSTRALIA – November-December 2004

SWIMPLICITY’S GOAL

Swimplicity’s goal is to provide children and adults the opportunity to experience the aquatic environment in a safe and fulfilling way. This is achieved by creating an intimate relationship United States Swim with water. School Association www.usswimschools.org Simple aquatic body shapes in which a person… Learn to Swim the Imitates the letters “X”, “Y” and “I” (Photo #1), objects such as a pencil (Photo #2), Swimplicity Way and ball plus an aquatic signature (Photo #3) …are the foundations of these aquatic This article appeared in SWIMMING TECHNIQUE relationships. July-September 2004

Aquatic experiences begin in the mother’s womb where an infant is surrounded by amniotic fluid. It is in this aquatic environment that the infant first encounters buoyant lift, gravitational pull and torque rotation. These naturally-occurring aquatic forces shape the initial development of every human organism. When infants are born into our land, gravity- dominated environment, it begins to experience life as a land-based animal through lying, sitting, crawling, standing and walking. Thus, our early experiences prepare us for developing in both aquatic and land-based environments.

The quality of a child’s early environmental interaction is a critical first step in all aspects of intellectual, emotional and physical growth. A stimulating 360-degree physical world with two- dimensional environmental interactions offers developing individuals the greatest growth potential. To take full advantage of this developmental opportunity, each child should continue to experience life both above (terrestrial) and below (aquatic) the horizon— and most especially at their interface, where emotional comfort levels are established in the breathing process.

Swimplicity is a Learn-to-Swim curriculum that places an emphasis on the learner’s basic relationship with the water. It uses the qualities of that relationship as both the swimmer’s primary safety system and the foundation of all aquatic activities. Swimplicity focuses on a series of specific, playfully-directed aquatic activities that use the water’s natural forces to influence brain development, sensory awareness and integration, motor control and learning s well as social development in children and adults.

52 SWIMMING IN AUSTRALIA – November-December 2004

sensory/nervous, physical/motor, emotional and cognitive realms (Photo #4).

Achievable goals include an elevated awareness of body and symbiotic relationship to the water, a calm acceptance, ease of movement and engagement of swimmer and water. Application and integration of these concepts From these body shapes, one can first learn has been observed over time to make positive to manage aquatic forces for safety, then use differences in swimmers. aquatic forces for propulsion. x Bill Boomer is considered a creative Breathing is the key to complete comfort in pioneer in the development of aquatic the aquatic environment. Being able to theory and their applications to all aquatic submerge, release air, surface at the interface activities. and accept air rhythmically in a relaxed x Milt Nelms is recognised internationally as confident manner is critical to building an a leading expert on swimming technique intimate relationship with the water. and athlete development. x Edie Flood founded the Wings Over Water This relationship is achieved through an School of Swimming and has over 35 awareness and manipulation of water’s natural years of teaching and creating aquatic forces. Students can learn first to manage these programs for numerous institutions, both aquatic forces and then use these same forces nationally and internationally. for propulsion. The following articles appeared in CHILD The Swimplicity philosophy originated from SAFETY HANDBOOK produced by NSW Police years of observation with competitive swimmers. Legacy Bill Boomer, Milt Nelms and Edie Flood collaborated on their observations over the years to effect change and influence swimming approaches worldwide using the Swimplicity philosophy.

Their recognition of predominant systematic errors in common swimming movement patterns led them to re-examine a swimmer’s relationship with the water as the essential problem. They realised that a change in basic swimming philosophy needed to be instituted at HUG—DON’T HIT the initial stages of human/water interaction. Injuring children is a crime. If you are about Together, Bill, Milt and Edi—over the course to hit your children … STOP. of the past three years—have combined their swimming knowledge and experience to develop Try these simple alternatives. You will feel the Swimplicity™ Learn-to-Swim program, better and so will your children. which is now trademarked. x Take a deep breath—and another—then It is a curriculum that uses—rather than remember you are an adult. confronts—the laws of nature. The curriculum x Close your eyes and imagine you are is not limited to swimming movements, but is hearing what your children are about to designed to create experiences to stimulate and hear. develop all of the human systems, including the

53 SWIMMING IN AUSTRALIA – November-December 2004

x Think about why your children are You can help children feel loved and misbehaving. worthwhile by… x Count to 10—or better yet—count to 20. x Put children in a time-out chair … x Telling them that you love them. remember the rule—one time-out minute x Spending time with them individually. for each year of age. x Respecting their thoughts and feelings. x Put yourself in a time-out chair—think x Recognising and praising their abilities. about why you are angry. Is it your x Choosing your words carefully. children or are your children simply a x Teaching them to cope with failure. convenient target for your anger? x Protecting them from violence. x Phone a friend or relative. x Showing affection. x If someone can watch the children, go x Giving your child a hug. outside and take a walk. x Take a hot bath or splash cold water on WHO TO CONTACT your face. x Hug a pillow. Prevention of child abuse and neglect is seen x Turn on some music or the radio. as a shared responsibility of parents and the x Pick up a pencil and write down as many community. helpful words as you can think of—save the list. Early notification of child abuse and neglect often results in a family receiving the help and When disciplining children, remember… support needed to prevent serious harm or injury from occurring to the child. x Be consistent in your actions. x The punishment should not be more For more information and assistance, contact severe than the unacceptable behaviour. your local police or the NSW Department of It should also take place as soon as Community Service’s Child Protection and possible after the behaviour. Family Crisis Service (C.P. & F.C.S.) 24-hour x Remember—they are children—not adults. Toll Free phone 1800 066 777. They need time to learn. x Never finish the day without having Information provided by the NSW Police Service. settled your differences. SAFETY AT SCHOOL THERE ARE WAYS TO DISCIPLINE YOUR CHILDREN WITHOUT USING VIOLENCE Bullying x Take a privilege away from them for a The term “bullying” refers to a wide range of short time. behaviours. x Ignore negative, attention-seeking behaviour. Teasing, name calling, verbal or physical x Criticise the behaviour—not the child. intimidation, or actual physical violence are all x Take the time to really listen to your forms of bullying and each can be distressing to children’s words and actions. children. x Clearly state your expectations of them— and why. Bullying can be carried out by an individual x Communicate and work out solutions or group, just as single children or groups can with your children. be victims. x Plan and discuss rewards and consequences of good and bad behaviour. Children and adults who are bullied, often x Give them choices. feel that it is their fault and that somehow they have caused it or “asked for it”. x Above all—if you have made a mistake— say SORRY. It is important for parents to tell their HELPING CHILDREN FEEL LOVED children that being bullied is not their fault and that it is not a weakness on their part. All children are special. Let them know it.

54 SWIMMING IN AUSTRALIA – November-December 2004

Blaming oneself for being bullied will often For each “unsafe” situation, brain-storm with lead to lowering of self-esteem and increased the children a list of strategies they could use to feelings of powerlessness. feel safe again.

It is never the victim’s fault. Only the bully is For instance … “what could a person do if responsible for the bully’s actions. they were being called names at school?”

Nothing is so awful that it cannot be talked They could… about… x Find a teacher. Bullying often happens when parents or x Say “I don’t like that. Please stop it”, teachers are not present, so it is important that firmly. children are given encouragement and skills to x Go away. tell adults if they feel unsafe because of being x Find some friends. bullied. x Look for some friends. x Laugh. It is also important to teach children who x Smile at them and tell them it is not exhibit bullying behaviour that such actions are bothering them. not acceptable and that there are other, positive ways of achieving the ends which they feel Networks… bullying may be achieving for them. It is important that children identify adults If your children report being teased, whom they feel they can trust and feel safe intimidated or threatened (verbally or with. physically) treat the concern seriously. Help your children develop a network of Children’s perspectives are very different adults inside and outside the home who can from adults’. provide support and assistance if called on.

What adults perceive as minor incidents may Network adults are people who… be very distressing for children. They may feel extremely unsafe. x Are accessible. x Will listen. Encourage your children to talk about how Will believe. they are feeling about the situation. x x Will take action if necessary. Remind your children that nothing is so awful that they cannot talk with someone about By developing confidence and problem- it. solving skills, your children will be less likely to be victims of bullying. Some telling signs of being bullied… Children who bully generally choose “powerless” victims who cannot deflect the x Consistently torn or dirty clothing. bullying behaviour and whose reactions x Not eating lunch. increase the bully’s feelings of power. x A desire not to go to school or an after- school activity. By helping children develop strategies and an x A fear of a certain person or group. accessible network of adults, their self-esteem x Change in behaviour—becoming and confidence will increase. withdrawn or quiet. As their feelings of power are control likewise STRATEGIES TO HELP increase, children are less likely to be victims of bullying, and less likely to be distressed by With your children, identify situations where bullying incidents. they may not feel safe. If your child is teasing or bullying others… Remember, it is the children’s feelings and perceptions which matter here. It is important to separate children from their behaviour.

55 SWIMMING IN AUSTRALIA – November-December 2004

Labelling children as “bullies” reinforces the This will increase your children’s self-esteem idea that they cannot control their behaviour. and will also increase their feelings of personal power, confidence and ability. Instead, focus on the children’s power of choice in how they behave and respond to If these strategies do not work and your others. children carry on with bullying and other harmful behaviour, you should seek Help them understand why they choose to professional advice. bully others by exploring situations where they may feel like bullying. A counsellor will help not only the specific child, but the family to deal with the situation. Children may bully for a variety of reasons, some of which are… For more information, you can contact the Protective Behaviours Consultancy Group of NSW x They may feel powerful when bullying. Inc. at 770 Elizabeth Street, Waterloo NSW 2017. x They may feel the behaviour increases Telephone: (02) 9699 3377. their acceptance by others. All information provided by and reproduced x They may have learned that bullying with permission of the Protective Behaviours behaviour is acceptable from adult or peer Consultancy Group of NSW Inc. authority figures. x They may not know other ways of PERSONAL SAFETY expressing anxiety, fear or envy. x They may feel uncomfortable relating to CHILD ABUSE others on an “equal” basis. What is child abuse? Explore situations with your children in which they are most likely to bully, and help Child abuse is a complex and serious your children to identify how they are feeling… problem affecting the most vulnerable in our society. x At the time of bullying. x Before bullying More often than not, children are too afraid to report abuse and, for some, when they finally Then… do report it, it becomes a case of not being believed. Brain-storm a list of possible strategies to help children feel comfortable and apply about One factor is that parents commonly believe, themselves, strategies which do not include “this will not happen to my child”, either bullying. because they believe their friends and family are trustworthy or because “this does not happen in For instance … “What could a person do if our community”. other kids leave them out of a game?” But that is simply not the case. They could… Children of all race and cultural x Say “Can I play?” backgrounds are abused in the same forms … x Suggest another game. emotionally, physically and/or sexually … and x Go to another group or individual. the simple fact is, children are more often x Offer to help, score, judge. abused by someone they know or recognise. x Talk with a teacher. x Talk to one of the kids and ask to be That is why educating our children on the included next time. dangers of strangers is not and should not be the only preventative method of protection. By helping your children find different things to do or say instead of teasing or bullying, you We need to include all forms of abuse. can reinforce their power to choose their behaviour and to relate more positively with Child abuse refers to non-accidental physical peers. injury, neglect, emotional abuse, and sexual exploitation and abuse. In its most serious

56 SWIMMING IN AUSTRALIA – November-December 2004

form, child abuse can result in the death of a Child sexual abuse does not refer only to child. sexual intercourse, although sexual intercourse is often involved. Emotional abuse encompasses a range of behaviours that harm a child. Child sexual abuse includes fondling genitals, masturbation, oral sex, vaginal or anal It is behaviour by a person which can penetration by a finger, penis or any other destroy the confidence of a child, resulting in object. significant emotional deprivation or trauma. It may also include exhibitionism and It involves impairment of a child’s social, suggestive behaviour. emotional, cognitive, intellectual development and/or disturbance of a child’s behaviour. In all cases, the offender has more power than the child and misuses that power to take Physical abuse refers to non-accidental advantage of the child. injury to a child. Further to this, it is never the child’s fault. Physical abuse can include injuries which are caused by excessive discipline, severe Child neglect occurs where a child is harmed beatings or shakings, bruising, lacerations or by the failure to provide the basic physical and welts, burns, fractures or dislocations, female emotional necessities of life. genital mutilation, attempted suffocation or strangulation. Neglect is characterised as a continuum of omissions in parental care taking. In many cases, physical abuse is so severe, it can result in death. POSSIBLE INDICATORS… WHAT ARE THE SIGNS? For the same reasons children are taught road rules or that playing with matches is Child physical abuse—some physical signs… dangerous, we need to tell children about sexual abuse. x Cuts, scratches and sprains (repeatedly seen). The knowledge makes them safer. x Burns and scalds. x Bruising around the eyes. Most parents find it easier to talk to children x Swollen, painful joints accompanied by about sexual abuse if the children already have bruising. some basic sex education and know the correct x Bruises and welts. names for sexual parts of their bodies. x Head injuries. x Internal injuries. The knowledge also helps children to tell the x Broken bones. difference between healthy sexuality and sexual abuse, and between the touch of someone who Some behavioural symptoms… is showing them affection and someone who taking sexual advantage of them. x Fear of parent/carer. Unusual fear of authority. Child sexual abuse is any sexual act or x sexual threat imposed on a child. x Difficulty relating to children and adults. x Constantly watching for danger. Adults or adolescents who perpetrate child x Very passive. sexual abuse exploit the dependency and x Wariness of physical contact. immaturity of children. x Unusual hunger for affection. x Fear of going home. Child sexual abuse occurs when an adult or x Sudden behavioural changes … e.g. from someone bigger than a child uses their power or noisy to shy and passive. authority over the child and takes advantage of the child’s trust and respect, to involve the child EMOTIONAL ABUSE in sexual activity. All abuse causes emotional distress to children but emotional abuse is the specific

57 SWIMMING IN AUSTRALIA – November-December 2004

term applied to behaviour which destroys a child’s confidence. STEPPING OUT OF THE LEARN-TO-SWIM POOL For this there are generally no physical signs. AND INTO THE DEEP END! Starting your own Learn-to-Swim Some behavioural symptoms… School—first steps into the business of Learn-to-Swim Part 1 x Changes in behaviour. By Wayne Goldsmith & Helen Morris x Destructive or violent behaviour. www.moregold.com.au x Being very withdrawn or depressed. x Being aggressive and constantly seeking So, you were sitting down having a cuppa at attention. the end of teaching another learn to swim class x Lying and stealing. and began dreaming … “I wonder if I could do x Rocking or sucking. this full time?”... “I wonder if I could start my x Low self-esteem. own learn to swim school?” x Inability to mix/socialise – reduced personal friendships. Most Learn-to-Swim teachers have thought about it at some time in their teaching career, Indicators should be seen as a guide rather but how would you actually go about doing it – than as conclusive proof. how would you go about making that dream a reality? CHILD NEGLECT STEP ONE Some physical signs… BUSINESS FIRST Before you start thinking about pools and x Constant and regular hunger. lesson plans and class programs, take some x Low weight for age. time to set up a sound business model. Ask for x Poor language skills and coordination. help from people who know and understand x Inadequate clothing for weather. business before getting your feet wet! x Malnutrition. x Poor hygiene. x Get an outstanding accountant – one who x Poor muscle tone. has experience with setting up small x Lack of supervision. businesses x Poor teeth, gum disease, untreated sores, x Get an outstanding solicitor – one who not immunised against illness. has experience with swimming x Gaining weight when hospitalised or centres/Learn-to-Swim organisations/Day placed in alternative care. Care Centres, etc., and understands the uniqueness of the environment Some behavioural symptoms – related to age x Get an outstanding insurance agent – one and level of development… who understands the nature of the industry and ideally has experience in the x Poor bonding with parent. aquatics industry. x Unusually tired, listless or motionless. x Hungry for adult affection and attention. STEP TWO WHY ARE YOU DOING IT? x Habitual school truant or latecomer. There are many reasons why you would want x Poor school performance, learning to start your own swim school including… difficulties. x Goes easily to strangers. x You Love working with kids x Feeds hungrily. x You Love teaching swimming x Reluctance to go home. x You Want to make money x Rocking, sucking, head banging x You Want to be your own boss x You Hate your current job x You Want to extend yourself and challenge yourself x Combinations of above x All of the above

58 SWIMMING IN AUSTRALIA – November-December 2004

x Other People with you as manager/owner The “why” underpins everything you do – if you know and understand “why”, the rest is What you really need is YOU TIMES TEN!!! easy, (well - as easy as working seven days a No matter how well trained and motivated your week can be). staff are, no one will share the extent and depth of your commitment, vision and passion. The “why” underpins the key decisions and day-to-day operations in your business. It is The principle aim in finding, selecting and vital to think about your philosophy behind the retaining the right staff and training them business before starting up. appropriately is to place “you” all over the business as they will share a little of your For example, if your primary “why” is to philosophy and passion. make money, you will make business and operating decisions based on maximising It is the same principle with staff training. By income and minimising expenditure. implementing an effective staff training system, you place your own teaching techniques and If your primary “why” is to work with kids philosophies into every class – in effect, “you” and making money is not the main focus, your teach every student in the swim school. business and operating decisions are more likely to be based on how you can provide the STEP FIVE best possible teaching environment, most WHEN WILL YOU START THE BUSINESS? qualified instructors, small class sizes, etc. A dream is goal with a deadline. Once you have decided to commence a Learn-to-Swim The “WHY” is the key to it all! business, decide on a start date and work towards achieving it. STEP THREE HOW WILL YOU BE SUCCESSFUL? As with any goal management process, there WHAT’S YOUR “SECRET” FORMULA? are three key steps… Everyone has a personal “secret” formula that they believe will make them successful. x Determine what you want to achieve Decide what it is, write down you own personal (START A SWIM SCHOOL) Success Formula and put it into action. x Determine when you want to achieve it x Determine how you can create an Here’s one to get you started… environment where what you want to achieve can be realised. x Doing what you to love to do PLUS x A commitment to be the best at doing it The “what” you want to achieve is a PLUS successful swim school. The “when” is x A dedication to continuous improvement important as it allows you the opportunity to PLUS plan and prepare towards a definite start/open x Consistent quality in all aspects of the date. business PLUS x An attitude of client service with a smile For example, the biggest limitation in most x EQUALS….a successful formula. new businesses is having ready cash to pay for things like staff, pool equipment, insurance, STEP FOUR advertising and other start up fundamentals. WHO WILL HELP YOU ACHIEVE SUCCESS IN YOUR LEARN-TO-SWIM PROGRAM? If you decide to open a learn to swim school There are many business models that can be in the short term … i.e. less than six months, used to achieve success in a learn to swim make sure you have access to enough cash to operation but in the end it comes down to adequately support yourself and the business determining who will be actually doing the work during the initial start up period. and striving to make the business strong… STEP SIX x You WHAT TYPE OF FACILITY WILL YOU USE x You and your Partner FOR YOUR LEARN-TO-SWIM SCHOOL? x You and a Friend or friends There are many options here. These x You and your Employees include… x You and your Team x Hire/Lease a Lane

59 SWIMMING IN AUSTRALIA – November-December 2004

x Hire/Lease a Pool Look for pools and locations which are… x Hire/Lease a Facility x Near a school x Use backyard pool x Near many schools x Buy a Pool x Near shopping centres x Buy a Business x In growth corridors in major population x Buy a Pool and Business centres x Build a Pool x In areas of future or potential rapid x Mobile School population growth Each of these facility models presents unique Most smart business operators will use challenges – advantages and disadvantages. Australian Bureau of Statistics Census info to Using a backyard pool is easy, simple, cheap determine growth corridors, average age, to start up and convenient, yet has limitations number of children, etc. in terms of parking and access to drive by/walk Another important research tool can be to by advertising opportunities. talk with local councils about development Also the neighbours may not like a business plans for the next 1–20 years. Pay particular with lots of noisy kids starting up next door. attention to the proposed locations of schools, The home-based business will also have shopping centres and housing estates. implications for Council Zoning, public liability insurance and appropriate safety measures STEP EIGHT including signage and safety equipment and DESIGN THE IDEAL TEACHING adequate emergency procedures. ENVIRONMENT Hiring or leasing a lane or pool is an easy The quality of teaching is dependent on way of starting up a Learn-to-Swim school as many factors including the quality of the actual the pool, teaching environment, facilities and teaching environment. Ideally this will be one equipment are all in place. with… However, this can often be costly and if the x Plenty of Space pool operator has an existing Learn-to-Swim x Quiet so that instructions can be clearly program you may only have access to pool heard space at inconvenient times. x Caring where kids feel welcomed, Building your own purpose-built Learn-to- supported and part of your teaching Swim centre is a great option but where will you “family” find three hundred to five hundred thousand x Individualised where each individual dollars (and maybe a lot more) in a hurry?? within a class receives optimal teaching Also owning your own facility means time and activities developing skills (or hiring people with them) in x Fun activities – enjoyment is the key to all areas like plant and machinery operation, learning heating systems, pool sanitation, facility x Lots of “toys” and practical, effective, cleaning and so on. stimulating teaching equipment x Parents informed of progress and teaching STEP SEVEN philosophy WHERE CAN YOU BEST SITUATE THE NEW The question for the Learn-to-Swim school BUSINESS? owner is “Can I provide the ideal teaching The key factor in the success of most swim environment and still make money?” schools is where they are physically located. For example, increasing class sizes means Logically your learn to swim school needs to be more money per class, but with more kids the close to kids and families and other family teaching environment becomes compromised. activity centres … e.g. schools, play groups, Increasing class length (from example from kindergartens, sporting facilities, supermarkets, 30 to 45 minutes) provides more opportunity for etc. individual instruction in each class but the For most families, the choice of swim school longer classes mean fewer classes overall can be is based on its convenience to the afternoon placed in the time/space available which will “drop off and collect routes” … e.g. Mark to decrease income. swimming, John to hockey, Julie to basketball, Clearly the balance between income then back to collect Mark to take him to music generation and the provision of excellence in lessons etc so being in the middle of the local teaching is a key business challenge for all family activity area is a crucial business Learn-to-Swim school operators. strategy.

60 SWIMMING IN AUSTRALIA – November-December 2004

STEP NINE VIDEO REVIEW A COMMITMENT TO CONSISTENT QUALITY Whilst the end game of establishing a learn MASTERING to swim business is to maximise income/minimise costs, it is the day to day commitment to consistent quality in everything BACKSTROKE you do that makes the business successful. With Ian Pope This means a commitment to quality in THE By Peter Ruddock S FACTORS… x Safety – the top priority of all aquatic programs x Security – kids secure in the teaching environment and feel secure with the teachers and staff. x Special (make the kids and parents feel special) x Spotless – WATER QUALITY … POOL SURROUNDS … CHANGE ROOMS … ENTRANCE … EVEN THE CAR PARK must be clean, sanitised and spotless. x Smile – aim is to get them (smiles) on the faces of the kids and their parents as often as possible

STEP TEN POINT OF DIFFERENCE – WHAT’S YOURS? To sell any business or product, you need a POINT OF DIFFERENCE – something about your business that is special or unique or new or innovative that no body else has. So what’s yours?

Summary x Clearly determine why you want to run Here, we have a must see video that is most your own LTS PROGRAM – once you useful for both coaches and teachers of understand and commit to the philosophy swimming. Ian has broken Backstroke into behind your decision to start a Learn-to- Swim school, many of your other key parts and with the use of excellent underwater business decisions can be made with ease camera work; he shows how he coaches and confidence. Backstroke. x Plan – do the homework. Establish a With his experience in coaching the world’s sound business model before outlaying leading Backstrokers – and from working as the costs of starting up the swim school. It will save you time, money and heart ache coach of the National Teams – Ian has a lot to in the end. offer. x Make a daily commitment to consistent This video would be most handy to show quality in all aspects of the swim school. young swimmers the technique used by In Part 2 of this article we will look at how to Australia’s best Backstrokers. put together a Learn-to-Swim program including… As this video of Backstroke shows the x Class structures and programs various parts of Backstroke, including a x Teaching techniques summary of points, it would be most helpful to x Finding, training and retaining staff use at any professional development of staff. x Developing levels – number of levels, names, class content at each level and A GREAT BUY AND AN grading EXCELLENT TEACHING AND LEARNING TOOL

61 SWIMMING IN AUSTRALIA – November-December 2004

reflect the current level of turmoil making waves WSCA NEWSLETTER in his life. WORLD SWIMMING COACHES ASSOCIATION COMMUNICATION To hold an athlete’s attention, a coach must keep his comments short and to the point. Here, in 10 short words, Bagger states a problem along with a clear and simple plan for a resolution … “You lost your swing,” he tells Junah. “We’ve got to go find it.” It isn’t always easy to be succinct when analysing athletic performance. But summarising the main point in 10 words or less might be a good way to start. For instance, a swimming coach might tell a swimmer … “Your st Breaststroke timing is off – we have to fix that.” 1 Floor, 461 Olive Street, Albury NSW 2640 Phone: (02) 6041 6077 – Fax: (02) 6041 4282 TECHNIQUE Email: [email protected] Athletes sometimes struggle unnecessarily, trying to “muscle” their way to an excellent performance. In These articles appeared in ASCA Newsletter golfing terms, Bagger Vance explains it this way: “You can’t make that ball go in that hole ... you got to Vol 04 Issue 5 let it.” BAGGER VANCE ON Swimmers are often seen trying too hard, fighting with the water rather than employing it COACHING SWIMMERS as an ally. In swimming terms, “You can’t make By Bill McKeon yourself swim fast by doing battle with the water. Instead, you must let yourself swim fast Every now and then a film comes along that by moving in ways that allow you to slide shines some light on the mysterious art of through the water.” coaching. Such is the case with the COMPOSURE DreamWorks film: The Legend of Bagger Vance. When Junah’s ball is in the air and headed for a The story takes place in Depression-era sand trap, Bagger calls out, “Beach. Yep. Beach.” Savannah, Georgia, where hometown hero Then he calmly adds, “We sure got lovely weather for Rannulph Junah (Matt Damon) is recruited by it this morning, though, don’t we?” the townspeople to compete in “the greatest golf A golfer hitting a stray ball can be likened to match the world has ever seen”. The plot takes a swimmer running into a lane-line during a an intriguing turn when a soft-spoken caddie race. It’s a mistake. There’s no need for the named Bagger Vance (Will Smith) arrives on the coach to cause a commotion about it. To scene. acknowledge the incident, a swimming coach It soon becomes clear that this man called might say something like, “It’s a good thing we “Bagger” is much more than a humble caddie. had your collision insurance paid up”. He is, in fact, a coach with extraordinary By staying calm, a coach can help an athlete talents. His ability to know exactly what to say put competition in perspective. By modelling the to an athlete – and when to say it – is uncanny. composed behaviour of the coach, an athlete What follows is a bit of coaching wisdom can easily recover from a misstep and go on to straight from Bagger’s moth, with some focus his full attention on the next task at commentary on how his approach to coaching hand. might work with competitive swimmers. ASSESSMENT INSIGHT “I think I found my game”, says Junah, after the Late one night, Rannulph Junah sets up several ball he over-hit bounces off the flagpole and lands on lanterns on the grass and begins driving golf balls the green, inches from the hole. Bagger responds: into the darkness. From out of the evening shadows, “Well, good news, Mr. Junah. Now all we have to do Bagger Vance strolls into Junah’s camp and wastes is figure out what game that is.” no time establishing himself as an insightful coach. Swimmers, just like golfers, can be way off “Yeah, I always felt a man’s grip on his club is just base when assessing their own performances. like a man’s grip on his world”, says Bagger. This can be a sensitive matter, but it falls to the Swimming coaches often witness the same coach to bring the athlete back to reality. A little kind of mind-body connection. When some area humour can help soften the blow. “I think I of a swimmer’s lift is out of kilter, his swimming found my stroke”, says the swimmer. “Well, strokes inevitably deteriorate in-kind. We might good news”, says the coach, “Now all we have to even say that a swimmer’s stroke mechanics do is find a country where that stroke is legal”.

62 SWIMMING IN AUSTRALIA – November-December 2004

HONESTY that are meant to shape his stroke, his stroke At a low point in the game, Rannulph Junah becomes unnatural and strained. Only when he confides in Bagger Vance: “This is becoming finds his predestined, authentic stroke will his embarrassing.” Bagger wastes no time setting Junah best performances emerge. straight: “Oh, no sir. It’s been embarrassing for quite DECISION some time now.” After surveying his predicament in a sand trap, When an athlete appears to be reaching a Junah turns to Bagger: “Any Ideas?” Bagger plateau of new understanding, it can be the answers: “Hmm. About what?” “Could you give me a coach’s difficult job to help that process along. club?” says Junah, a little annoyed. Bagger fumbles “I think my start is becoming a problem,” says through the golf bag, but Junah is left to choose his the swimmer to his coach. The coach replies: own club. “Yes, it’s been a problem for quite a while now. There are times when the coach has to press Do you think you’re ready to make some the athlete to make his own decisions. In changes?” A swimmer will respect a coach who swimming, it could be about a swimmer’s choice makes honest skill assessments when the time of events or maybe about how to pace a race. is right. Each time an athlete is given the chance to FEAR make a key decision, his decision-making When Junah’s fears are destroying his game, powers are enhanced. Bagger confronts him this way: “May I make a JUDGEMENT suggestion to you? Why don’t you just hook it out of When Junah becomes a little headstrong, bounds? Yeah. Just curve it out over them pretty insisting on taking a low-percentage shot, Bagger trees into the ocean. Or really, just do what you been turns it into a learning experience: “Well, there’s a doing. Then, you’d be so far out of the match, me time to hit that shot, and there’s a time to leave it in and you could just relax, enjoy ourselves the rest of the bag. Which one of them times you feel this is?” the way. What you waiting for? Go on. Just hook it to Junah ignores the hint and hit shot ricochets off an hell and gone. Put yourself out of your misery.” embankment and goes nowhere. Sometimes an athlete will sabotage his own Just like other athletes, swimmers need performance and not even know it. One way for opportunities to make mistakes. When a coach a coach to handle this is to put forth an extreme lets a swimmer follow through with an unwise proposal that focuses the athlete’s attention on decision, the swimmer is enlightened by the the problem. results and gains real-life experience. This Swimming coach to swimmer: “Here’s a experience becomes the seed of better suggestion. Why don’t you just your first turn judgement in the future. completely? Don’t even tough the wall. That way INDEPENDENCE you can just cruise through the rest of the race. Before the last hole is played—and before there is No reason to work hard if you’re already a clear winner of the match—Bagger Vance prepares disqualified.” to leave. “I need you,” Junah tells him. “No. No, you PSYCHOLOGY don’t. Not no more,” says Bagger. “It’s just a game, Bagger”, says Junah. “Ah. Yes Although this untimely departure might be a sir”, says Bagger, “You done said it yourself now. little melodramatic, it makes an important Just a game. So maybe, just maybe, there is point. Isn’t it the coach’s job to eventually something else that’s riling you.” create an independent athlete? Hasn’t the coach This is true of every sport—they are all just achieved success when an athlete can stand on games. So when a swimmer shows signs of his own? stress and anger, it is often the pressure of The Legend of Bagger Vance (2000), produced competition bringing out pre-existing anger— and directed by Robert Redford, features a anger that originated elsewhere in the athlete’s memorable performance by actress Charlize life. A swimming coach who can help an athlete Theron, as well as an uncredited, final screen understand and conquer this problem is a appearance by Jack Lemmon. And while some master coach indeed. critics did not see the magic in this movie, they INDIVIDUALITY obviously were not watching it through the eyes Bagger explains individuality this way: “Yep, of a coach. inside each and every one of us is one true, authentic swing. Somethin’ we were born with, somethin’ that’s THE RELATIONSHIP BETWEEN ours and ours alone.” ACTIVATION LEVELS & PERFORMANCE In all sports, individual athletes demonstrate IN COMPETITIVE SWIMMING unique movement patterns. Every swimmer By Dr. Don Greene, Dallas, 1986 develops a slightly different stroke based on factors such as body type, buoyancy, and Dr. Greene is presently the Sports Psychology Director of flexibility. When a swimmer ignores the forces the Mission Bay Aquatic Training Center and has been

63 SWIMMING IN AUSTRALIA – November-December 2004

working with athletes for many years. Dr. Greene I hope to convince you that their activation graduated from the U.S. Military Academy at West Point levels from 30 minutes before they swim, up and received his Ph. D. in Psychology from the U.S. until the time they are behind the blocks and International University. He was also the Sports stepping up on the blocks, can have a Psychologist Consultant for the U.S. Swimming and Diving teams at the World Championships in Madrid. significant effect upon their performance in the I’d like to welcome you to the sports race. Even though they may be skill-trained, psychology presentation on activation levels and stroke perfectly in their pace work, their their relationship to swimmers’ performance. endurance, their lactate levels are all correct, all First of all, I’d like to say it is an honour and a the physical things are right in the last 30 privilege to be speaking at the ASCA World minutes, if their activation is wrong, they can Clinic. I’d also like to recognise in the back row have disastrous performances. my college coach, Jack Ryan, who didn’t I’m sure you can refer back in your necessarily put these into the terms I will, but I experience as coaches to these types of always thought he was a master at really situations with your swimmers, unfortunately. managing swimmers’ activation levels. What I hope to tell you about today is the fact I will be talking about something hopefully that your swimmers and you can have a that will concern you, as coaches, who spend significant effect in controlling these activation two, three, four, or five months working with levels by what you say and do—and what they your swimmers, training once a day, twice a do. I’ll teach you to recognise when your day, building their aerobic capacity and swimmers are too low, when your swimmers are endurance, working on their stroke technique, too high, and then teach you ways that you can their starts, getting good turns, teaching them regulate it to get it to the proper level of how to draft up to another swimmer, working activation where they can perform their optimal on their pace work and their splits, tapering based upon their physical condition. them correctly, shaving before the competition, Activation is a combination of their physical bringing them to the meet prepared. state, their arousal level and their mental state Two or three days before the meet starts, or anxiety. they are right on pace. By all your estimations, This shows the relationship between they should really have their personal best in activation and performance. On the left-hand this meet. If you have lactate testing available, side going up is performance from zero to 10 ... the lactate testing is in accordance with your from terrible performance to best performance. training. They are ripe for this—they are ready On the bottom is activation from zero to 10, if to go. you will, from sluggish or drowsy or just waking What I’m concerned with is, through no fault up in the morning to extremely activated, a of your own, in the 30 minutes before they panic attack or a swimmer who is just really swim, they could do a number of things that nervous before a race. can totally sabotage your months’ worth of This model shows what’s known as drive efforts. By what they do in the 30 minutes theory. This was the old theory back in sport before they go to the ready room, before they psychology. It’s the Vince Lombardi method for walk up to the blocks, they can just about football players. This may apply to some of your destroy all your hard work and effort. That’s swimmers but it depends on their events. what I’ll be talking about … pre-race routines What this says is that there is a direct and how they relate to proper or improper relationship between a swimmer’s activation activation levels as they’ve related to swimmers’ level and their performance in terms of the optimal performance or terrible performance. theory that a swimmer who is really pumped up Let me define some terms. Activation level is will do much better than one who is not. a combination of two things. It’s a swimmer’s This is the old school of sports psychology. It physiological arousal state. A combination of a still pertains to feats of strength—extreme number of physical factors: heart rate, blood strength. We’ve all heard about the situation pressure, the release of adrenaline or other where a mother will come out and see a child hormones into the system, increased under a wheel of a car, get a tremendous perspiration; a lot of physical activities adrenaline rush and have tremendous strength including muscle tension, which I’ll be talking and lift the back of the car up. That conforms to about. That’s the physical side. this model. On the psychological side is anxiety, whether However, it doesn’t conform to most they are either low, stale, feel tired or extremely swimming, diving, gymnastics and other high. The combination of the physiological athletic events. They require more than brute arousal and the anxiety state is what makes up strength—more than just lightning speed. So a swimmer’s activation levels. the old model of trying to get your athletes

64 SWIMMING IN AUSTRALIA – November-December 2004

extremely pumped up may apply to a few rare event, they’ll probably have low activation athletes, those who have extremely low levels. metabolism rates, or your 50 and 100 The last factor would be dealing with Freestylers. The catch with that is if they are sickness. In Madrid, the swimmers who were up extremely pumped up they may go out too fast all night with diarrhoea or vomiting are going to or they may false start. generally go to the blocks with extremely low Generally, the literature says that those activation levels. They are just not up. They swimmers who are pumped up, who are don’t have the store of energy to swim their aggravated too much, won’t react as quick. That fastest. It makes sense. I’m sure you have seen may sound contrary to common sense, but they it with a lot of your swimmers. generally won’t react as quickly as swimmers They haven’t slept for two or three nights. who aren’t quite as pumped up. The other catch They are beat. If, unfortunately, they had the is swimming takes finesse. A swimmer who is wrong type of taper, their activation levels will too pumped up, may lose his stroke technique, be low and they won’t swim their best. may be thrashing around in the water or he This is the minority of situations. This is may not concentrate on his turn and he will end sometimes, as long as it’s not a physical up missing it. So what we find is that this was problem, handled much easier by the coach and the old model, the Vince Lombardi method. It by the athlete than the other. The other is the doesn’t necessarily even apply to weightlifters majority situation where activation levels are anymore. People have thought that with too high. This is what we’re going to see with weightlifter’s brute strength that they needed to your younger swimmers who are less be pumped up to the max, and that’s not experienced, say in international competition, necessarily true because they need technique. where activation levels are too high. They need to focus their attention properly. What we’re going to see is the equivalent of So the old drive model does not necessarily the fight response or the stress model. A pertain even to the Sprint Freestylers. What number of other things will happen besides the more appropriately applies is known as the physical things associated with low activation. Inverted U Hypothesis, just an upside down U. Besides the muscle fatigue or lack of push or The formal name is the Erks Dodson Law. This drive or stores of energy that’s absent with low law says that when the activation levels are too activation, in high activation we’re going to get low or too high, it will result in sub-optimal other confounding variables that will affect performance levels. other areas of performance and make it Let’s look at the first one—low activation. especially tough. The kicker is that these are Most of what I say will be dependent upon three going to complement each other and result in a factors. Dependent upon your individual cycling effect so that the high activation will athlete, dependent upon the meet situation. In result in deteriorations of performance. That general terms, before I get to those specifics for will generally activate swimmers more. It’s a most of your athletes, when activation levels are cycle effect. too low, they won’t perform their best. Let me go over what happens. I’m talking What are these situations? These situations about high activation from a number of are at the end of a four or five day meet. After situations. Going to the first big national they the swimmer has already swum three or four ever swam in ... going to the World events and put everything they had into it, they Championships … the first big international generally are not expected nor will they conform meet or the World Championship Trials. Having to their best time. a lot of pressure from their coach or a lot of self Psychological factors. If they’ve had three expectations from themselves ... going with events and they swam terrible, it may affect unrealistic goals. Trying to beat somebody their fourth event even if there is no physical they’ve been trying to beat all their life. For consideration there. Even though they should whatever reason … or you could just say the be physically ripe, swimming three seconds stress of a big meet, the big competition, they slower in all of their best events will not get stressed out. generally set a swimmer to better his time and What happens when a swimmer gets his fourth event: that will affect them stressed out? It’s much more than just a psychologically and again lower their activation nervous response. In terms of the physical, levels. what we’re going to see is increased muscle We’re also looking at swimmers who get tension. If there is one thing I would love to overly nervous two to three nights before the big leave with you from sports psychology is that competition and don’t sleep. After staying awake with rare exceptions, most swimmers will swim two or three nights in a row before their big their best with relaxed muscles. Again, the

65 SWIMMING IN AUSTRALIA – November-December 2004

Freestyle sprinters might contradict this but, their attention is starting to narrowly focus on generally speaking, your swimmers will swim one part of their race. “I’ve been having their best the way they practice their stroke problems with my turns. I hope I don’t miss my technique everyday in practice, namely, relaxed. turns. I remember a few weeks ago I blew a turn Increased stress will tighten muscles up. As in workout. I hope I don’t miss my turn.” They you all know, each muscle has a directly forget about the big picture. They forget about opposite muscle that it fights against. One the start, the stroke technique, the entire race, pulls, the other pushes. Under increased stress, the turns and how they want to bring it back, most athletes will tighten up their muscles and and just focus on the turns. That doesn’t help instead of swimming with a smooth stroke their starts. That doesn’t help their stroke technique, long strokes, smooth strokes that technique. they practice every day in practice, they tend to So under high activation levels, a number of tighten up and shorten up those strokes and different processes happen which generally will swim with a stroke in a meet that they don’t also reduce their performance. Think back to ordinarily practice. It’s generally slower. So we your swimmers who were either too pumped up look at increased muscle tension that in the before they went to the blocks, or a little bit thirty minutes before they swim will burn off tired, and ask yourself if they had their best excess energy. That’s in terms of the physical. races. I’d be willing to bet 95% didn’t under In terms of the mental, athletes under those conditions. It’s unfortunate. The good pressure will generally do two things. They’ll news is you can do something about it and so tend to see the negatives and a lot of self doubts can the swimmers. will start to creep in, and they’ll start getting The goal is obviously mid levels of activation. rigid in their thinking ... rigid in terms of black I can’t give you a number on a scale from 1-10 and white thinking. Either I’m going to do great whether it’s a 5, 5.5, or 4.5 for your individual today or I’m going to bomb. I’ve got to get my swimmer, but between you and your swimmer, best time or I’m going to quit swimming. They you can figure it out. All you have to do is not jump from extremes, polar opposites ... mental go on a subjective evaluation of how they felt rigidity ... they can’t see the grey areas. In terms before the race and whether it was good, of their pace work they might not think in splits because those can be deceiving. If you reflect anymore. They might just think in terms of back on your own swimming career or your overall outcome of the events. swimmers, good feelings before a race do not In addition to the physical and mental necessarily produce a good race. deficits that most swimmers experience under Swimmers may be very uncomfortable before extreme stress, there are intentional deficits, their best race. They might have butterflies in ways that swimmers pay attention. And they their stomach. Their palms might be sweaty, generally suffer under stress, under the extreme their heart might be pounding, or on the other high activation levels. One is called an inner- hand some swimmers might be too relaxed. directed attention. As we all know under stress They might feel like they are not really up for it. we’ve all probably felt it – we experience So it is not an objective feeling they have before butterflies. Well, when a swimmer is their race, but a subjective one the coach needs experiencing butterflies and at the same time to go back and focus with them on, and then go has an inner-directed attention, their focus of back from there upon their activation levels. attention tends to be not on what they need to Ask them for their personal best times and then do in the race, of what your instructions were ask them to think about where their activation before they go up to the blocks in terms of splits level was on a scale from one to ten before that or how you want them to take it out, but in race. Mid level would be a five. terms of focusing their attention on their How did you feel before you swam your best butterflies. time in a 100 Butterfly? “Well, I was pretty up They focus their attention on their but I wasn’t too psyched up. I wasn’t too butterflies, which doesn’t help them in the least nervous. I was probably about a six.” Well, what in focusing about their race, and then it gets to about your best time in the 200 Butterfly? Start be compounded. They say to themselves, “Oh, going event by event per athlete and see not my God, I’ve got butterflies. That must mean I’m where they felt their best, but where they did nervous. Well, if I’m nervous, I’m not going to do their best and what were the activation levels well.” This increases the butterflies and they associated with those best times and correlate continue to pay attention with an inner those. You’ll generally see on a scale from 1-10 direction of attention to butterflies in their that they are between the four and six mid stomach. levels of activation. What needs to be The other thing that they start doing with interpreted with this again is the individual

66 SWIMMING IN AUSTRALIA – November-December 2004

athlete. Some individual athletes have a low to be up for it today. Their stroke doesn’t have metabolism rates. They might generally be at a the power it normally has. I would also include one or a two – barely awake. Those athletes yawning, but as we all know, yawning can be a generally will need to be pumped up. They need sign of nervousness. So you need to interpret to raise their activation levels. Other swimmers that with a close eye. Those would be the same might be at eight or nine – always climbing the signs that you would look for where activation walls. Those swimmers probably need to be would be low. lower in their activation levels. How about activation that’s too high? Well, The other two situations that confront us are probably what you’ll see is increased activity ... the event and the meet situation. Generally a swimmer going to the bathroom 15 times in speaking, the longer the event, the lower the the last 15 minutes before their event. activation level needs to be. This should make Increased eye activity … really scattered sense to you. You generally want a swimmer movements … just looking all over. When you’re much more up before he gets to the block for a trying to stand in front of them and give them 50 than a 1500. their race plan, they are looking at anything but The last situation would be the meet. People you. They are not really listening to your experienced in international competition are instructions ... it’s like you’re talking to a wall. generally just not going to be that up for a So you’re telling them, “Well, I want you to go qualifying meet for Nationals. On the other out smooth the first 50,” and they are nodding hand, somebody who has never made a their head. When you’re done with the race, it’s qualifying time for Senior Nationals is going to like, what did I say? After the race they’ll say, probably be more pumped up for that qualifying “Coach, you told me to have a good race.” They meet. are not paying attention. They are overly Another thing about the event has to do with nervous. If you shake their hands to wish them the complexity of that event. Generally good luck before their event, you might find that speaking, the more complex the event, the lower they have real sweaty palms. If you look at their you would prefer to have activation levels, but carotid artery, it might be pounding in their this needs to be evaluated with the distance of neck. Again, the scattered eye movement ... that complex event. For example, a 400 IM is a feelings of doubts. Regardless of the work that more complex event than 400 Freestyle. they’ve been doing building towards it, they just So you need to evaluate it in those terms. don’t feel properly prepared. They start Based on past performances with your doubting normal things. Backstrokers might athletes, is it true that most athletes best question the latest way you’ve told them how to performances are from mid levels of activation? do a back flip turn. If this is true, what can you do as a coach to get Obviously, we would like to see something to those mid levels of activation? How can you that is in between those two extremes. They are pinpoint where they perform their best, even paying attention … they seem up … they seem though they might not be there 30 minutes focused in their concentration … they seem before a race. That’s what I would like to determined to have their best race … they are concentrate on, 30 minutes before the race. up but not too up. Their hands don’t seem A swimmer comes up to you and says, overly sweaty … they maybe only have gone to “Coach, I’m swimming the 400 IM. How should I the bathroom three times in the last 15 minutes go out? What are my splits? What’s my race … they just seem ready to swim. Again, you plan?” As their coach, you know them very well. need to evaluate these on the basis of three You need to go with your race a plan and also things … the person, the event and the take a look at your athlete. A lot of this needs to situation. come from your gut feelings. Go with your gut Let’s talk about the different things you can feelings until they prove you wrong. You can do to raise activation levels. The first thing I also factor into those gut feelings some objective want to tell you is something that I’m really analysis. concerned with, and hopefully you are too, and Let’s assume that they seem too low. What that’s the Walkman. This is one way where your would you look for if they are too low in efforts, unbeknownst to you, can be totally activation? Again, this depends on the athlete … sabotaged. Generally, your swimmers like to something out of the ordinary. They may listen to their favourite music. Their complain that they are tired. They may requirement for their favourite music is that complain that they haven’t been sleeping very they like it. I see music 30 minutes before a well. You may see in the pace work two hours race as extremely performance-oriented … most before their event that they’re just not on pace swimmers don’t. Music is obviously a very, very ... they just don’t have the zip. They don’t seem powerful influence on swimmers. Assuming that

67 SWIMMING IN AUSTRALIA – November-December 2004

they need to be low in activation levels, you go outcome. Process is the swimming of the event. over to your swimmer 20 minutes before the It’s the process of swimming – what they need race and they are just pounding their hand, to do – getting off to a good start, good stroke listening to heavy metal. They are pumping up technique, concentrating on a good turn, and they might be activated to 12 at that point. bringing it back the way you want it to be, good The catch with that is, it might be too much, or splits. Everything up until the time that they for a distance swimmer who has been listening finally put their hand out to touch the wall and to heavy metal the last hour before they get up look up to the clock and see what time they did to the blocks before they swim their race, they … the process of swimming the race. might peak on activation and then go into a The other is the outcome … process and valley of fatigue because they got pumped up so outcome. The outcome has nothing to do with much, drained their energy, depleted it and they the process, it merely implies the outcome of are wiped out by the time they get to the blocks. the event (their finish time). If you want to relax On the other hand, you wouldn’t want your a swimmer, talk to them about process. Talk to Freestyle sprinter to be listening to elevator them about your normal coaching instructions – music 15 minutes before going to the blocks. It what they have to do in the race to swim their generally won’t help. What I would encourage best time without saying best time. Focusing on you to do is when you see your swimmers the process of the race will help an athlete calm listening to their Walkman, ask them if you can down and focus on the race. It will counter the borrow their headphones for a second and listen normal attention deficits associated with high to what they’re listening to and see if it’s stress and get him to relax a little bit. appropriate. Music is extremely powerful and You can take pressure off the athlete by one of the methods I would recommend to you saying, “Don’t worry about the time – the time to use, not necessarily that they might like it will come. Make sure you get off to a good start, but it might get them to perform their best. keep your strokes long and smooth.” Those Obviously, if they are too aggravated, if they types of comments will help relax an athlete. On are too pumped up, it could be very nice to give the other hand, if the athlete is tired, sluggish, them a relaxing tape. Something calm, and can’t get up for the race, then you want something melodic and slow. What I him to focus on the outcome. You still need to recommend to swimmers that I’m trying to relax get your essential coaching points across but is to tell them I would just like them to listen to you can put a little pressure on him by focusing any music that they can slow dance to. Bring on outcome. “I’m counting on you to break activation levels down. :59.00 today. I think you can do a :58.70. Obviously, if you’ve got a sprinter who has You’ve been working long and hard, you’re been swimming every event for you and this is tapered and you’ve never been more ready in the last day of the meet and he has one more your life. I really want you to go out there and event, I would have him listen to something that kick butt … do it … focus on outcome.” is emotionally charged music. I find the music Again, this is one of the main points I want from Rocky to be very powerful. If it’s powerful to get across that you, as a coach, can greatly for them, if it’s got emotional impact on them, influence your swimmer. What you say in 10 or have them listen to it and maybe see their race. 15 minutes before he goes to the blocks, by See themselves swimming their best race either talking about process or outcome, can listening to this music. What if they hear that significantly affect their activation levels and music while they are swimming? Well, as far as how it results and affects upon their I’m concerned, as long as the words are positive performance. then I don’t have any problems with it. I would Other things that can be done … breathing is rather them be singing than over-thinking very important. Generally, swimmers who are during a race. The catch, again, is that a lot of overly aggravated will breathe high up in their heavy metal music will have negative words … chest … this will make them more activated. have words about destruction, death, failure … Think about an extreme stress that you are hit and I would ask you to temper that type of with … such as an automobile accident. The music with the words that they are listening to. normal human tendency is to gasp and breathe Here are some other things you can do to get in the upper chest. If you look at your athletes your athletes pumped up. There are two parts of before they get up on the blocks, a lot of them every athletic event … they are called process feel like the best thing to do is breathe hard in and outcome. They are the main things you can the chest and shake it out. concentrate on and they will definitely affect It bothers me a lot when I see a 15-or-under your coaching style. swimmer doing that because generally the Every athletic event has a process and pattern is they’ll swim a great 200 on the way to

68 SWIMMING IN AUSTRALIA – November-December 2004

a real slow 1500 … they are pumping their muscles feel. What’s important is to take themselves up too much. them out of that mode of distraction and say, A swimmer who is already pumped up needs “Hey listen, let’s focus on your race … what you to relax those muscles – needs to stretch slowly need to do is this…” behind the blocks – needs to do deep abdominal My feeling as a sports psychologist is in breathing slowly through his nose into his talking to an athlete an hour before stomach to get good oxygen into his competition, unless it’s a serious physical bloodstream and into his brain because he’s problem, that any minor complaints are re- probably been nervous and breathing shallowly directed and re-focused back to their meet – up in his upper chest. You can instruct them back to their event. This is not the time to how to breathe to regulate activation levels. encourage them to really say how bad their Affirmations … what swimmers say to shoulder feels. Again, this is assuming it’s not a themselves … is very important. If they are permanent injury but rather a minor ache or overly nervous or conveying to you that they are pain that’s expected after they’ve had a hard doubting themselves, or “I’m not going to swim workout and they’ve swum hard in three that well today – I just don’t feel that good”, they previous events. are setting themselves up to fail. You can turn The key then is to minimise it and not pay a that thinking around with some of your lot of attention to it. Tell the swimmer it will be confidence instilled into them. You’re the all right – tell them, “We’re going to take next important person in their life. What you say is week off – let’s really focus on your race.” crucial to them and you can turn their thinking Redirect their attention to helpful thoughts, not around quickly to combat negative thinking helping to focus on negative thoughts. that’s freaking them out. Calm them down and I think it’s important that you put all of these say, “Listen, you’ve been doing a great job. in the context of your individual swimmers and You’ve done wonderful in the last couple of go through with them a pre-race routine – what meets. I know you’re doing fine. Relax.” they do in the crucial time from 30 minutes Or again, if they are sluggish and they have before the race until they step up on the blocks. low activation levels, then you should say, A lot of them do it haphazardly … a lot of them “Come on, fire up – I’m counting on you – get don’t have a plan. They’ve seen other people do yourself up – really move it.” So, in terms of it and they think that’s the cool thing to do. what they are saying to themselves, that you I think it is wise for the coaches to go can interpret to what they are saying to you, or through it with them and see what works best ask them what’s on their mind, that can either for them. Encourage them to either pump up or rise or lower activation levels ... hopefully, to the relax ... try to govern their distractibility before appropriate level. a race. If they are already too activated and they Imagery … Dr. Goldstein spoke about are looking around at the other swimmers, the imagery this morning … the pictures that they officials, the starter, the people in the stands … are seeing in their mind before they go to the they are going to raise activation levels and blocks are crucial. If they picture themselves distract themselves. Try to have them focus swimming slow, false starting, hitting bad their attention and put on blinders. They have turns, they are setting themselves up to do it. the whole meet to look around and see who is in Those types of negative images also will the stands, but when they get to the ready room generally increase activation levels. those blinders should be on. Again, back to process and outcome. If they Whatever routine you come up with, it’s are already too activated, you might want to important that you think through it and give focus them on images of process. They should them a plan. The idea is to set them up with the imagine themselves swimming nice and smooth right type of activation level – the right type of with long strokes, with just the right technique. concentration and attention – so that they can They need to concentrate on seeing good turns. swim their best. Things like this will generally relax them. Distractions … the meet itself, the other WHO WANTS TO BE A COACH? swimmers, the people in the stands will By Dennis Craddock generally distract them. If they are going to be distracted, it’s important that you distract them Our sports can and will remain great if we have in the right way. So, if they are saying, “Coach, respect and integrity in our teaching and coaching my shoulders are really sore – I just don’t feel A popular television show right now is, “Who right – my muscles are real tired.” It’s not going wants to be a Millionaire?” I have adapted the to help you to go into a dialogue with them title for this article. Your lifelines will be… about how bad their shoulders feel, how tight (a) Call another Coach

69 SWIMMING IN AUSTRALIA – November-December 2004

(b) Talk to your athletes have a passion for our sport and understand (c) Visit with your family that they have to kick doors in at times and not All three of these lifelines will help you just knock on those doors. survive as a teacher-coach whether you coach Coaching means having a philosophy for on a club, high school, college, or professional dealing with people. You need to be a goal-setter level. and a dreamer. You have to have a great deal of I wrote this article over the Christmas patience and a stick-to-it attitude. You must holidays because all my athletes were at their decide whether you will play by the rules or homes for the semester break. I had some down cheat … there is no in-between. It is kind of like time and then I got restless. I decided there are being pregnant – you either are or you are not. not enough books and articles really giving facts You have to be able to sell your program to your on what it is like to be a coach – either assistant administrators, your alumni, and to the public. or head coach. There is much published on the You must be a good leader and not just a X’s and O’s of coaching. We get articles on how manager. Managers prepare and have things to coach the four-minute miler; how to develop ready, but leaders climb the tallest tree and tell a 6'7" female high jumper. And yet, where are you whether you are headed in the right the articles on what it is like day to day to be a direction or not. Coaches need to be innovative teacher-coach? How do you really know the to workouts do not become boring or stale. It coaching profession is for you? also helps to add some spice and excitement at I want our sports to survive to be the times to you are not predictable. greatest sports on the face of this earth. We REVISITING THE THREE LIFELINES provide so many opportunities for so many Call another coach … talk to other successful young people who need structure and success coaches as often as you can … meaning people in their lives. Our sports can and will remain who have a good-to-great program. These great if we have respect and integrity in our coaches play by the rules and they treat young teaching and coaching. We also must develop people as people and not objects. They develop and mentor young assistant coaches as we what they have and do not whine about what coach our young people. I’m very proud to say they don’t have. that I have had nine assistant coaches in the TALK TO YOUR ATHLETES past 25 years who have gone on to become head How do you know what makes them tick if coaches. you don’t know what they feel? Where do they I refer to the coach as being a teacher-coach come from? Where do they want to go in our because I truly believe a great coach is a great sport? They need to know about you and why teacher. You can’t be a dictator but you can’t be you do what you do. Together, you set a plan of a mouse either. There is a happy medium action as you evaluate weaknesses and between being a friend and being a professional strengths. You get to know each other so you who pushes hard to make the athlete the best can trust and respect each other. he can be. In many cases, you are the father VISIT WITH YOUR FAMILY figure; the medical person; the counsellor; the Coaching is a type of love, but all of us need rewarder; the punisher and the planner. a different type of love – special people close to I have coached for 33 years, eight in high you understand your job, support you – and are schools and 25 in college. I’ve made a decision by your side during the good and bad times. to retire before the age of 90. I don’t want to KISS OF DEATH FOR A COACH drive a van up and down the highway or stand An administration that sees your sport as up for 24 hours at these 2-day Track & Field necessary but only goes through the motions to meets after that age because I will be too tired help you keep your head above the water. to go backpacking on Sundays following the If you are a head coach you must have good meet. I’m 55 now so that only gives me 35 more staff that supports you and your philosophy. years to continue having fun and enjoy the They don’t have to be great experts in their excitement that comes with working with 18-22 events. All of us learn s we go, if we truly want year old athletes. to be great. What hurts a program is to have Most of these young people have been spoiled assistant coaches who undermine the head and told by someone that they are the best in coach. I have been lucky in 33 years to have the world. They have also been told life is fair only one of those. This really hurts and and everyone they deal with will be honest and confuses the athletes. If you disagree with the hardworking. Many have been led to believe head coach – leave! You were hired to assist not that things will happen to them magically and to destroy … you were hired because you were they don’t have to be dedicated or committed to trusted. the sport. However, thank God, many of them

70 SWIMMING IN AUSTRALIA – November-December 2004

If you are an assistant coach, you need a I caution you not to get caught up in head coach who will let you coach and not look coaching only elite athletes. We must develop over your shoulder all the time. He or she athletes and we can only do this through a should be your mentor who offers advice and broad base program of opportunities. Don’t take guidance for the sake of the program. Assistant the easy street and give up on that young coaches should really be referred to as person who can’t walk and chew gum at the “specialty coaches”. They are very special same time. He or she could become a champion because they coach their events to help the for you with your patience, caring, and team be successful. There can be only leader – guidance. but that leader asks for ideas, suggestions, and I will write a book once I reach the age of 90 input from assistant coaches. because I will be bored, since I will not be Head coaches should not and cannot do all coaching. Until then, I leave you with this quote that is asked of them by their assistance – for from Walt Whitman, “NO victory is great when it many different reasons. All head coaches can is bought at the sacrifice of ideals, and no listen and appreciate the efforts of the assistant defeat is disgraceful as long as one does his or coaches while they agree to disagree. Assistant her best and follows the gleam of idealism.” coaches don’t need a dictator but they do need I do not know who wrote this, but I enjoy a head coach with a strong arm to help pull the reading, and came across this… greatness out of them. Notice I said pull and not COACHES NEVER LOSE push. A team can lose … any team can lose … but, in a NEGATIVITY sense, a coach never loses, for the job of a coach is over and finished once the starting whistle blows. Coaches Coaches must coach and teach in a positive know if they have won or lost before play starts. A coach atmosphere … there will be adversity and has two tasks … the minor one is to teach skills – to teach problems. Dealing with these areas can cause a youth how to run faster, hit harder, block better, kick disease … this negative disease spreads faster farther, and jump higher. than cancer. The second task – the major task – is to make men and Coaches must constantly stay positive with women out of boys and girls. the staff and the athletes – even in the worst of It’s to teach an attitude of mind – it’s to implant times. I like to encourage team functions such character and not simply to impart skills – it’s to teach youth and play fair … this goes without saying. It’s to teach as cookouts or projects in the community to them to be humble in victory and proud in defeat … this help others less fortunate. This usually takes goes without saying. minds off what is not right in our little world But more importantly, it’s to teach them to live up to because we see that there are people with real, their potential no matter what this potential is. It’s to teach serious problems. them to do their best and never be satisfied with what they The coach should develop his own style of are but to strive to be as good as they can be – if they tried coaching and challenge himself to be a special harder. A coach can never make a great player out of a boy or brand of leader-teacher-coach. Life deals us all girl who isn’t potentially great … but a coach can make a problems that carry over to sports. great competitor out of any child. And – miraculously – he The importance of the American family, as can make men and women out of boys and girls. well as the importance of authority, has For a coach, the final score doesn’t read so many declined. The church has loosened some of its points for my team, so many points for theirs. Instead, it values and beliefs. Our public schools are reads … so many men out of so many boys, so many graduating kids at a low rate. Businesses women out of so many girls. complain that college graduates are not This is a score that is never published … this is the score that coaches read to themselves and in which they prepared for the real world. Drugs and alcohol find their real joy – when the last game is over. will never go away. I ask you again for your final answer … who CAN WE, AS COACHES, MAKE A wants to be a coach? DIFFERENCE? We can, I believe, because athletes seek THE LACTATE-HEART RATE PROFILE coaches – it is a voluntary union and it is TEST FOR SWIMMERS especially effective. We are role models to young By Genadijus Sokolovas, PhD, USA Swimming & kids. We all must ask ourselves at some point Charlene Boudreau, MA, USA Swimming in life, “Am I pleased with what I have done and proud of the way I have done it?” You must WHAT IS THE PURPOSE? enjoy what you do and you must understand The primary purpose of the Lactate-Heart the commitment you have made to put yourself Rate Profile is to determine an individual in a position to be successful. You must make athlete’s Lactate Threshold, the point where the the effort to be great at everything, most primary energy system being utilised shifts from important, coaching. aerobic to anaerobic. It is also used to

71 SWIMMING IN AUSTRALIA – November-December 2004

determine several parameters at lactate threshold, thereby raising the velocity that threshold that can be used to monitor training. stimulates the onset of blood lactate These parameters include velocity at lactate accumulation and the rapid onset of fatigue. threshold, heart rate at lactate threshold, and Raising lactate threshold can be distance per stroke at lactate threshold. In accomplished by incorporating bouts of addition, peak lactate and lactate clearance can swimming at or very near lactate threshold pace also be determined during the Lactate-Heart into the regular training workout. Training at or Rate Profile Test and are useful in monitoring near lactate threshold maximises the body’s training status and aerobic working capacity. potential to perform and sustain performance at Lactic acid is a by-product of anaerobic higher velocities. Over time, adaptations occur metabolism. During rest and light-to-moderate which allow the body to perform at and beyond intensity exercise, levels of lactic acid in the the initial lactate threshold without the blood (lactate) usually remain low because the accompanying consequences of lactate energy required to sustain this type of activity is accumulation and fatigue. When this happens, produced through aerobic metabolism. This we say the lactate curve has shifted to the right. means that there is enough oxygen available to Greater velocities can be achieved before the meet the demands of the exercise. As exercise onset of blood lactate accumulation and you get intensity increases, so does the amount of to the wall faster! oxygen required by the working muscles. This How do you know when you are training at demand is normally met with a corresponding or near lactate threshold? One obvious answer rise in oxygen consumption (VO2), and lactate to this question is to monitor lactate levels levels may rise – but only slightly. during practice. This can be done using a However, there comes a point when the portable lactate analyser. However, this is not energy demands of the working muscles cannot practical for many coaches. One alternative is to be met by aerobic metabolism alone. In other use the body’s relationship between lactate words, the rise in VO2 is not fast enough to keep concentration and heart rate. During pace with the rate at which energy is needed. At incremental swimming, both lactate this point, the anaerobic system is recruited to concentration and heart rate rise above resting contribute more to the energy production. As levels. Using plots of lactate concentration the activity becomes primarily anaerobic, and versus intensity and lactate concentration because lactate is a direct product of anaerobic versus heart rate, not only can lactate threshold metabolism, more lactate is produced and be identified, but the heart rate corresponding lactate levels in the blood begin to rise more to that particular velocity can be identified as abruptly. Eventually, the amount of lactate well. The velocity that elicits this heart rate is being produced exceeds the amount of lactate the velocity at lactate threshold. Heart rate at being removed. lactate threshold can be utilised during As a result, lactate begins to accumulate. everyday practice to monitor workout intensity This is the point we call Lactate Threshold, or and to verify that certain segments of the the Onset of Blood Lactate Accumulation workout are performed at or near lactate (OBLA). These terms are often used threshold. interchangeably. In addition to heart rate at lactate threshold, WHY IS IT IMPORTANT? the Lactate-Heart Rate Profile examines heart The importance of lactate threshold to the rate at particular swimming velocities, which swimmer is based on the fatigue often correspond to different energy zones (aerobic – associated with the accumulation of lactic acid. REC and EN 1, mixed aerobic-anaerobic – EN2- When lactic acid accumulates in working EN3, anaerobic – SP1-SP2, and creatine – SP3). muscles, it causes an increase in hydrogen ion Knowing individual heart rates and swimming (H+) concentration. This chemical reaction velocities in each energy zone enables a coach decreases muscle pH, which in turn impairs the to select and monitor the proper swimming sets muscles’ ability to contract. In other words, to develop the specific energy system. although high levels of lactic acid do not HOW IS IT DONE? actually cause fatigue, they do result in changes The Lactate-Heart Rate Profile Test involves in muscle acidity, which can directly affect the four stages, each requiring approximately three ability of the muscles to function properly and minutes of continuous swimming followed by efficiently. This is why swimming velocities two minutes of rest. Stages 1 through 4 above and beyond lactate threshold are difficult correspond to 70%, 79%, 88% and 95% of 200m to sustain for prolonged periods of time. time trial velocity, respectively, and the goal is Therefore, the objective of training should be to to maintain each pace for 300 metres. Stroke prolong the time it takes to reach lactate rate and heart rate are determined once during

72 SWIMMING IN AUSTRALIA – November-December 2004

the latter half of the swimming portion of each meets the incremental test curve is the stage, while lactate is determined using a Individual Lactate Threshold and lines can be portable lactate analyser once at the very drawn from it to easily identify the pace, lactate, beginning of each 2-minute rest. Stages 1 and 2 or heart rate that corresponds to it. are designed to be primarily aerobic in nature, HOW DOES IT APPLY TO MY SWIMMERS? while Stages 3 and 4 should be primarily Velocity and/or heart rate at lactate anaerobic. threshold can be translated to individual Lactate threshold is defined as the point velocity and/or heart rate in each energy where the primary energy system being utilised system. This information provides athlete- shifts from aerobic to anaerobic. This specific tools for monitoring swimming intensity occurrence is demonstrated by an inflection in during daily workouts. A coach is encouraged to the lactate versus velocity curve – i.e. lactate prescribe specific training velocities for sets and deviates from the curve established during the rest based on the results of this test, keeping in primarily aerobic portion of the test. Individual mind the following… lactate threshold is identified as a tangent from x Changes in the lactate-versus-velocity the lactate clearance curve (lactate change relationship indicate resistance of an during recovery) to the lactate versus intensity athlete to anaerobic workload and reflect curve (lactate change during the incremental anaerobic working capacity. The slower test) (Stegmann, Kindermann & Schnabel 1981; lactate increases during incremental Stegmann & Kindermann 1982). swimming, the higher the anaerobic The swimming portion of the test is followed working capacity. by a one-minute rate recovery period, which x LA-peak reflects anaerobic working begins immediately upon completion of Stage 4. capacity and depends on an athlete’s Heart rate is recorded at 0, 30 and 60s post- adaptation to anaerobic work. The higher exercise. A 20-minute inactive recovery period the anaerobic workload (SP1-SP2), the begins exactly three minutes after Stage 4. higher the peak lactate. Lactate is determined every 10 minutes during x Lactate clearance reflects the potential of this time, beginning three minutes post- an athlete to neutralise lactate in the exercise. Inactive recovery is used instead of blood. Lactate clearance is monitored active recovery because the inactivity provides during recovery. Rate of lactate clearance standard, uniform conditions. This allows both reflects aerobic working capacity. A low inter- and intra-individual comparisons of lactate clearance rate indicates a low results. aerobic working capacity. In this case, The following diagram illustrates how to more aerobic work is recommended. identify the Individual Lactate Threshold (ILT) – x Individual swimming velocity and heart a tangent from the lactate clearance curve rate in each energy system enables an (lactate change during recovery) to the lactate athlete to develop working capacity versus intensity curve (lactate change during specific to the swimming event. For the incremental test). example, anaerobic and creatine phosphate energy systems are more important for sprinters than distance swimmers. The Lactate-Heart Rate Profile is one of the most precise ways to individualise the training program. x Heart rate in recovery reflects adaptation of the cardiorespiratory system and usually correlates well with lactate clearance. The higher the rate of heart rate recovery, the higher is the working Figure 1 – Identifying the Individual Lactate Threshold (ILT) capacity. Well-trained athletes have a A horizontal line is drawn from the last point lower maximum heart rate for exercise during the incremental test to intersect the and a higher rate of decline in recovery. curve formed during the recovery period. A Usually, maximum heart rate declines second line is then drawn from that intersection during a season. During taper, maximum to meet the curve formed by the four points of heart rate can increase (characteristic for the incremental test. sprinters) or decrease (characteristic for Where this straight line touches up against distance swimmers). the incremental test curve, a “tangent” to that Changes in stroke rate versus velocity curve is formed. The point where this tangent indicate the effectiveness of swimming

73 SWIMMING IN AUSTRALIA – November-December 2004

technique. Usually, stroke rate increases slowly 18. Loyalty vs. Unfaithfulness with increases in swimming velocity for elite 19. Compassion vs. Indifference level swimmers. If an athlete can swim with a 20. Alertness vs. Unawareness low stroke rate at a higher swimming velocity, 21. Thriftiness vs. Extravagance this indicates greater distance per stroke and 22. Responsibility vs. Unreliability stable swimming technique. 23. Virtue vs. Impurity Repeated Lactate-Heart Rate Profile Tests, 24. Tolerance vs. Prejudice performed under the same conditions, enable a 25. Fairness vs. Partiality coach to assess the effectiveness of a training 26. Joyfulness vs. Self-pity program – i.e. are the prescribed intensities of 27. Wisdom vs. Natural Inclinations workouts helping the athlete achieve the desired 28. Self-control vs. Self-indulgence results? Are adjustments necessary? All 29. Discretion vs. Simple-mindedness parameters are measured quantitatively and 30. Diligence vs. Slothfulness can be compared during a season and/or 31. Endurance vs. Giving up among swimmers. This information is critical to 32. Deference vs. Rudeness the individual training program and can help a 33. Sincerity vs. Hypocrisy coach guide athletes to peak performance 34. Generosity vs. Stinginess condition at appropriate points during a season. 35. Humility vs. Pride Reference 36. Enthusiasm vs. Apathy x Stegmann H., Kindermann W. & Schnabel 37. Initiative vs. Unresponsiveness A. – Lactate kinetics and individual 38. Love vs. Selfishness anaerobic threshold – Int J Sports Med 2 39. Creativity vs. Under-achievement (3): 160-5, 1981 40. Decisiveness vs. Double-mindedness x Stegmann H. & Kindermann W. – 41. Sensitivity vs. Callousness Comparison of prolonged exercise tests at 42. Thoroughness vs. Incompleteness the individual aerobic threshold and the 43. Resourcefulness vs. Wastefulness fixed anaerobic threshold of 4mmol/L 44. Flexibility vs. Resistance lactate – Int J Sports Med 3 (2): 105, 1982 45. Availability vs. Self-centeredness 46. Hospitality vs. Loneliness 47. Gentleness vs. Harshness 48. Boldness vs. Hesitation These articles appeared in ASCA Newsletter 49. Persuasiveness vs. Contentiousness Vol 04 Issue 6 50. Courage vs. Fear

QUALITIES OF CHARACTER ENCYCLOPEDIA OF CHARACTER QUALITIES 1. ATTENTIVENESS – showing the worth of a Editor’s Note: The following list comes to us without a note person by giving undivided attention to regarding its authorship. Our apologies to its creator, but it his words and emotions. is too good to resist publishing. Athletes in Action at its Coaches Conference is the only notation we have. This list 2. OBEDIENCE – fulfilling instructions so of 50 Qualities of Character would make 50 fantastic that the one I am serving will be fully discussions with your athletes! satisfied and pleased. John Leonard 3. CONTENTMENT – realising that God has 1. Attentiveness vs. Unconcern provided everything I need for my present 2. Obedience vs. Wilfulness happiness. 3. Contentment vs. Covetousness 4. ORDERLINESS – learning to organise and 4. Orderliness vs. Disorganisation care for personal possessions. 5. Reverence vs. Disrespect 5. REVERENCE – learning to give honour 6. Forgiveness vs. Rejection where it is due and to respect the 7. Gratefulness vs. Unthankfulness possessions and property of others. 8. Faith vs. Presumption 6. FORGIVENESS – clearing the record of 9. Truthfulness vs. Deception those who have wronged me and not 10. Security vs. Anxiety holding their past offences against them. 11. Meekness vs. Anger 7. GRATEFULNESS – making known to 12. Cautiousness vs. Rashness others in what ways they have benefited 13. Patience vs. Restlessness my life. 14. Dependability vs. Inconsistency 8. FAITH – developing an unshakable 15. Determination vs. Faint-heartedness confidence in God and acting upon it. 16. Punctuality vs. Tardiness 9. TRUTHFULNESS – earning future trust by 17. Discernment vs. Judgement accurately reporting past facts.

74 SWIMMING IN AUSTRALIA – November-December 2004

10. SECURITY – structuring my life around 30. DILIGENCE – visualising each task as a what is eternal and cannot be destroyed special assignment and using all my or taken away. energies to accomplish it. 11. MEEKNESS – learning to live with power 31. ENDURANCE – the inward strength to under control. withstand stress to manage what occurs 12. CAUTIOUSNESS – seeing future in my life. consequences of present actions. 32. DEFERENCE – limiting my freedom to 13. PATIENCE – accepting a difficult situation speak and act in order not to offend the without demanding a deadline to remove tastes of others. it. 33. SINCERITY – eagerness to do what is right 14. DEPENDABILITY – fulfilling what I without ulterior motives. consented to do even if it means 34. GENEROSITY – realising that all I have unexpected sacrifice. may benefit others. 15. DETERMINATION – purposing to 35. HUMILITY – seeing the contrast between accomplish goals in time regardless of the what is perfect and my inability to achieve opposition. it. 16. PUNCTUALITY – showing respect for other 36. ENTHUSIASM – learning what actions and people and the limited time that they attitudes please others and becoming have. excited about doing them. 17. DISCERNMENT – the ability to 37. INITIATIVE – recognising and doing what understand why things happen to me and needs to be done before I am asked to do others. it. 18. LOYALTY – using difficult times to 38. LOVE – learning to serve the basic needs demonstrate my commitment to others or of others without motive or personal what is right. reward. 19. COMPASSION – investing whatever is 39. CREATIVITY – applying wisdom and necessary to heal the hurts of others by practical insights to a need or task. the willingness to bear their pain. 40. DECISIVENESS – learning to finalise 20. ALERTNESS – being aware of the events difficult decisions on the basis of what is taking place around me so that I can have right. the right responses to them. 41. SENSITIVITY – knowing what words and 21. THRIFTINESS – not letting myself or actions will benefit others. others spend that which is not necessary. 42. THOROUGHNESS – realising that each of 22. RESPONSIBILITY – knowing and doing our tasks will be reviewed. what is expected from me. 43. RESOURCEFULNESS – wise use of that 23. VIRTUE – learning to build personal moral which others would normally overlook or standards which will cause others to discard. desire a more moral life. 44. FLEXIBILITY – learning how to cheerfully 24. TOLERANCE – learning to accept others change plans when unexpected conditions as valuable individuals regardless of their require it. maturity. 45. AVAILABILITY – knowing and doing what 25. FAIRNESS (EQUITY) – looking at a is expected of me. decision from the viewpoint of each person 46. HOSPITALITY – cheerfully sharing food, involved. shelter, and my life with those with whom 26. JOYFULNESS – learning how to lift the I come in contact. spirits of others and to be pleasant 47. GENTLENESS – learning to respond to regardless of the outside circumstances. needs with kindness, personal care, and 27. WISDOM – learning to see and respond to love. life from another’s perspective – the 48. BOLDNESS – demonstrating the application of knowledge. confidence that doing what is right will 28. SELF-CONTROL – bringing my thoughts, bring ultimate victory regardless of words, actions, and attitudes into present opposition. constant obedience in order to benefit 49. PERSUASIVENESS – using words which others. cause the listener’s spirit to confirm that 29. DISCRETION – the ability to avoid words, he is hearing truth. actions and attitudes which could result 50. COURAGE – fulfilling my responsibilities in undesirable consequences. in spite of being afraid.

75 SWIMMING IN AUSTRALIA – November-December 2004

A SWIM COACH AT A WOOD understand the relationships, I can make my choices. FINISHING CLASS I admit to coming away from the class with a By Guy Edson touch of empathy for the coach who wants the Director of clinics and seminars and also director simple answers. But my stronger feeling is that of the ASCA’s Job Service program the simple answers are not nearly as important as the right questions and the information I don’t know who said it first, but I think needed to answer those questions. The rest is Roger von Oeck said it best when he said “give easy. yourself a whack on the side of the head”. He wasn’t speaking of the kind of “attitude COACH-PARENT RELATIONSHIP adjusting” whack my father would give me once By John Leonard (1984) in a while. He was speaking of thinking. “Eat ice cream for breakfast. Wear red socks. Visit a John Kennedy said that “Happiness is the junkyard”, are a few of Von Oeck’s suggestions. full use of your powers along the lines of I went to a two-day wood finishing class. excellence.” What impressed me most was the similarity I am extremely excited about the opportunity with our Level 2 Stroke School and Level 3 to do this workshop. I will be talking about, Physiology schools. Imagine that! what I call, the three “S’s” – stability, success The instructor was to the wood finishing and sanity. In particular I want to discuss world what Ernie Maglischo is to the coaching sanity and how it relates to dealing with world. I was a novice wood worker – much like swimming parents, which is something we all many of the young coaches who take our Level have to do on a very consistent basis as a very 2 and Level 3 schools. important part of our jobs. Later in the hour we I came, wanting cookbook answers – the kind are going to break into groups and discuss that say “to get to result D, do steps A, B, C”. I three common situations in club coaching and thought to myself, “Just tell me what brands to share our ideas and some approaches as to how buy, what colours for different woods, how to to deal with those problems. put on the stain, clean the brushes, then put on Before I continue, I want to mention that the the finish”. Then it occurred to me that my first part of this hour will in all probability be of attitude was pretty similar to a young coach more use to those who are just starting out in who might say, “Just give me the teaching their coaching career. Many of the things I am progression for Butterfly”, or “Just give me the going to touch on are things that anyone who week of workouts for the first week of taper”. I has been coaching for 8-10 years has already wanted to know the best finish, the best brand, found ways to deal with. Obviously, if you have the best coloured stain, and the best method of been coaching for 8-10 years you have been applying. Come on! Just tell me! What I got, relatively successful – with your own methods. instead, was a chemistry lesson. One of the things I would like to do is offer The instructor, Bob Flexner, a professional some strategies and techniques to those who wood worker, and the author of several books are just starting out in coaching. I consider and numerous articles, said, “What a craft is all myself to be a grass roots coach who, through about is making intelligent choices. I didn’t stability, has been able to achieve some degree come here to make the choices for you. I came of success at the national level. We would all here to give you the information to ask the right like to be stable, successful and sane, no matter questions so you can make intelligent choices.” what kind of coaching situation we find He was right. He was absolutely, dead on, ourselves in, whether it be club, high school, right. college, full time coaching, part time coaching, “It’s easy to apply the finish,” he said. “There or whatever. are only three tools you can use – a brush, a My first goal today will be to define some rag, or a spray gun. They are all easy to use. All terms, how I view these terms and why I think you need to do is practice. I cannot give you they are important. Then we will discuss the that practice. You have to practice yourself. I specific situation of dealing with parents’ came here to give you the larger picture.” groups. What is stability? The chemistry lesson helped me understand I think it is important to restate the term as the different types of finishes, solvents, and stay-ability. Stay-ability is your ability to make stains, and most importantly, the way they the career decisions of when or how long to stay react with each, react with the shop or to move on. You’re stable if you alone can environment, and react with the wood. Once I control the decision on any move you make and its timing. That is stay-ability.

76 SWIMMING IN AUSTRALIA – November-December 2004

Why do we all want stay-ability or stability? I would issue a caution to coaches just First of all, for family or personal reasons. starting out. Many times a coach is hired to Second, certainly for the ability to make fulfil a certain philosophy by people who are meaningful change in the programs for which neither educational professionals nor athletic we work, in other words, our job satisfaction. professionals and they are not sure what that Third, possibly for the ability to make real philosophy is. They have adopted something contributions to your own particular team, the that sounds good to them and they hire a coach sport, or the area in which you live. for that position. If you are hired to fulfil a An important aspect of stability is that you certain philosophy but the people who hire you are free to experiment with new ideas, free to do not understand the things that are required make mistakes without fear of loss of control to fulfil that philosophy, you could be doing a over your own destiny. So, stability, in my wonderful job for six months, a year, or a year opinion, is a critical factor. and a half down the line and all of a sudden you The next question that arises is, from where have problems. So, it is very important that does stability come? I think that stability comes when you accept a job that you are clear as to essentially from control of a variety of factors, what the philosophy of the program is and that six of which I consider to be of high importance you define as clearly as possible what you think and which we will discuss. First—is control of that means. This again is certainly a good the pool or the water in which you are training. reason to have a contract. Meanwhile, at the Second—is some form of control of the cash flow end of that period, you could be doing within your program. Third—control of your everything that you expect to do, everything athletes at appropriate times and in appropriate that would philosophically be in tune with what places and ways. they have asked you to do and they may still be Fourth—control of the essential unhappy. This is not a situation you want to get communication processes within your situation into. and having a systematic way of dealing with It is important to recognise what the control them. Fifth—control of, what I will call, your keys are in your own individual and specific consultive body, your board, or whatever group programs, because those keys are different for you happen to work for. You must have everyone. It is also important to recognise who significant input into that body in some way. holds the control keys in your particular Sixth—and best, a contract. There is program. If you want stability you must control absolutely no question in my mind that coaches the crucial things in your program, you cannot with contracts have a better job situation than let someone else do that. If it is a matter of pool coaches without contracts. Wherever I go in the time, if pool time is the key to making your United States I ask coaches “are you working on program a success, you better arrange that pool a contract?” I find that most coaches in this time by making whatever arrangements are country work without a contract. If you think possible. about it, we don’t know of too many other Another aspect of stability in a job situation people who work without contracts. So, is that the more you can interconnect contracts are important. yourselves with other agencies in your A few thoughts on contracts, especially for communities, the more difficult it is to dislodge young coaches. Your contract should be you. The more disruption that is caused by a automatically self-renewing so that you are coach leaving makes it more difficult to dismiss never working on a one-year contract unless that coach for a trivial reason. The reasons have you want to be. I think the reason for that is to be pretty good if you are interconnected in fairly simple. If you are doing a good job in your several ways. I think that is an important thing situation and a problem develops, with a one- to consider. year contract, you have a real problem. But, In my view, success and sanity come from with a longer term contract if you are doing a the degree of stability you have in your job. I am good job, within one year you are going to be not going to spend a lot of time talking about able to change the composition of your board success because we all have different views of and end the problem. If you can’t change the what success is. Success certainly involves composition of the board within one year, things like: financial security, feelings of self- maybe you ought to be looking for another worth, winning, ego satisfaction, producing a position. contribution to the greater good in your You are not stable unless you are doing the community, being in a unique situation to help job for which you were hired. Stability is not someone else, the realistic expectation of something that is given to you. You must earn it reaching valued goals, fame, etc. For each of us, by doing the job for which you were hired. there are many different combinations of these

77 SWIMMING IN AUSTRALIA – November-December 2004

and other definitions of success. We rarely hear illustrates just how many ideas filter anyone say, “I would like to be mediocre,” or throughout our coaching community. Many of “Gee, I sure would like to be a failure.” We all you may never have spoken with some of the want to be successful. Success is important to people whose ideas you have adopted; you may all of us. not even know whose ideas they were. Clinics I would like to spend a little time talking like this really promote the dissemination of about sanity within the coaching profession. In many kinds of ideas. We all owe a debt of my opinion, sanity is the ability to lead a life gratitude to many of the coaches who have that is not totally dominated by your work to come before us, to their thinking, to the the degree that you find it objectionable. I evolution of a philosophy that we take for phrased that carefully because we each granted or is common knowledge. determine how much work we do and the Rather than trying to cover the full range of degree of our involvement to be satisfying in the parent-coach relationship in a very limited different degrees. So sanity for one person may period of time, I would like to focus on what I be insanity for another person. consider to be key areas for you coaches to Some of the things that can result from an control in order to achieve your three “S’s”. insane coaching situation, with which we are all I would also like to note that parents in familiar, would include marital discord, divorce, general do not know how to behave. Parents are neglect of your own children, poor health constantly in need of education. Parents who habits, etc., all part of a generally workaholic come into a sport because of their children may behaviour. If the only thing you do in your life is or may not have been involved in sports as coach, then what can you bring to your youngsters themselves. Perhaps they had good coaching? Most people involved with creative experiences with coaches, perhaps they did not. thought processes will tell you that creativity is But most of them do not know how we a synthesis of a variety of existing ideas in new swimming coaches want to behave in dealing ways. If all you see in your life and all you think with their children. They need guidance, they about and all you do is swimming, what can look for guidance. you bring to your coaching? One of the problems parents face is that in Coaching situations that make sanity our society, from the time we are young until we difficult include long hours and low pay. In fact, are older adults, we are told to try harder. If you we are all “Jacks of all trades” of many different are having a problem, try harder. Okay, but types. We need many different kinds of that may not be appropriate when you are a professional preparation. Also, the many parent of age group athletes of any type. different jobs in many situations that we are In my opinion, the three keys to your forced to take on in order to make a living, relationship with parents are … the role of the really make us “Jacks of all trades” in many coach; how coach and parent communicate; respects. We are sports physiologists, and, what I call, the coach as general manager. psychologists, fluid mechanists, social workers, First—the role of the coach in relationship artists, businessmen, etc. This sounds with the athlete. You are the coach, you are the challenging and is challenging and has all the professional hired by the club, you are not just strengths of its weaknesses and all the any individual within the club. The parent is a weaknesses of its strengths. parent; the coach must have control of those This brings us to the point that the things that affect in a primary way how the significant portion of our jobs, in terms of being athlete performs. The kinds of things that I sane, is dealing with the greatest single support must list under those would be: workout hours, group that our athletes have – their parents. what is being done in the water, swim meets to Systematically dealing with parental situations compete in, entries, things that directly relate to successfully can keep you sane and will also the performance of the athlete. help you attain your goals of stability and There is a huge grey area that certainly success. exists such as team rules, nutrition, sleep, extra When I was doing research for this workshop swim activities, drug or alcohol use away from it became very clear that much of my thinking the team environment, travel to swim meets, had been influenced by the talk given by George etc. Haines at the ASCA Clinic in Las Vegas in 1974. Another essential area that coaches should There are many different articles in the ASCA be very careful not to become involved in is the Yearbooks that relate to dealing with club value system that the parent creates for his situations. I thought that George Haines, with child. In my opinion, if you are going to succeed his many years of experience, had some really you need to make sure that you have control fine practical thoughts on the topic. This also over the definites. You should have valued input

78 SWIMMING IN AUSTRALIA – November-December 2004

into the grey areas but you have to stay out of kinds of conversations at practice, during areas that involve the value systems that practice, before practice, or at swim meets? Is parents create for their children. that an appropriate place to have conversations Consider please, in terms of the value about your athletes? systems of the youngsters that you work with, When you talk is vitally important. Where that you are not going to have a tremendous you talk is important. It is also very important impact in the long run. So don’t get involved in to know what you want the conversation to something you cannot change anyway. achieve. Many times we get ourselves in trouble Certainly, there are certain kinds of values on because after we achieve what we set out to in a which you are going to have an impact. But if a conversation, we allow that conversation to parent says, “Suzie can make only three continue and we get into topics that we are not workouts for the next couple of weeks because prepared to talk about. Know what you want to she is going to take piano lessons,” all you can achieve in a conversation and then move on to do is say, “Do you understand the effect that is something else. going to have on her swimming?” But you are When dealing with parents, I also think it is getting yourself into hot water if you say, “Gee, important that we establish the degree of you shouldn’t be doing music lessons,” because confidentiality that we want to have in a that is a value judgment. I think it is significant conversation. If you don’t care that what you and important that you realise that you need to say is going to be repeated to everybody in the stay out of these areas with parents. They need club, fine. If you think the conversation should to have their area of control and you need to be between the parent, the athlete and yourself, have your area of control. If you want yours— you should establish that right at the beginning stay out of theirs. of the conversation. If you feel this should be a I think you need to establish with the conversation between only you and the parent, parents what you are going to control and then you need to say that. Whether or not that is you need to stay consistent. So, try to identify honoured by the parent depends upon the the areas that you consider to be definites, that parent. But you need to establish what you you need to control, the areas that are grey consider to be the confidentiality level of the areas for you to have input and the areas for conversation. you to stay out of. For more formal conversations, all of the The second key in the coach-parent above are important, but there are also other relationship is the communication process. We things to consider. By formal conversations, I all need to recognise that we are going to mean things that you consider to be highly communicate things to parents in a multitude important. of ways, including by not communicating which First of all, talk on your turf, in your office. is still a form of communication. Recognise that We all feel more comfortable when we are in our you are always going to be criticised for not setting, not in some other setting. Establish the communicating enough. There is no such thing fact of your professional status early and retain as a program that communicates too much or your composure. If you have trouble retaining even enough. We have all faced criticism at one your composure, as we all do sometimes, I think time or another for lack of communication, Do it is important to remember that you are dealing the best you can. Be consistent. with one athlete out of a vast number of I think it is absolutely vital that the coach athletes in your coaching career. Your establish the various systems for principles and your method of dealing with the communications, whether written or verbal. If situation are more important than the result of you don’t establish the systems of anyone situation. If you can’t keep the communication, the parents will, either in a discussion on a high level and non-personal, formal way or, even worse, in an informal way. don’t hold it. Other parents excuse, to a certain You have then lost control of that process. extent, the indiscretions on the part of parents. Consider some of the following things… Do They pay you to retain your composure and to you have a written formal way to express your be discreet. Know what you want to accomplish. thoughts and philosophies a newsletter, a Accomplish everything you can pleasantly and handbook, whatever? Do you post information then end the discussion. of a philosophical nature at the pool or some I think it is also important that you consider other area where parents can find them so that the possibility of having a third party present at parents can become familiar over a period of certain talks with parents. If you don’t trust a time with your thinking? Do you control when, parent, do so. Recognise that having a third where and how verbal conversations about your party in the room for a conversation with a athletes take place? Do you want to have those parent can set up an ego problem. But it is a

79 SWIMMING IN AUSTRALIA – November-December 2004

real protection for you against the, “he said, she have a definite time when parents can reach said” game, which frequently follows this type of you. You need to have an office hour and you situation. You need to have someone else need to be there. If you say you are going to be present to substantiate what was actually said. available at a certain time, you need to be I really think this is necessary only if you truly available at that time. You also need to have a anticipate an unpleasant end to the time when you go home at night to be with your conversation. family, or whatever, and when you are not I would stress, especially to young coaches, dealing with swimming. You should not have to that you need to protect yourself. This is not a deal with that at all hours of the day and night. career-threatening situation for the parent but I think your conversational style is also it potentially is for you. When a conversation important. Rather than my dealing with this, I with a parent ends unpleasantly there are going would refer you to George Haines’ comments in to be ramifications, you can be sure of that. If the article, “Motivation,” (pages 105-110) in the you have not protected yourself, it is your “1974 World Clinic Yearbook”. As I mentioned career on the line. The next morning the parent earlier, his comments on conversational style is going back to being a dentist, a lawyer, a are excellent. I would also tell you to remember mechanic, or whatever, and hasn’t risked very to conduct yourself as a gentleman or lady; much. You have risked a lot. So, protect professionals don’t use bad language with their yourself. clients. I think it is absolutely vital that you establish In general, you need to conduct yourself as a the fact that you do not take out parent-coach professional and you will find people treating disagreements on the athlete. Parents and you that way. This is obviously much more athletes are separate. After an unpleasant important for someone starting out trying to conversation with a parent, you might even go establish themselves in the profession than for so far as to go out of your way to be especially somebody who has been coaching for 10 or 15 pleasant, kind and caring with the athlete. The years and has a record of performance. athlete is not responsible for what their parent Professionals don’t wear worn T-shirts or torn does or says. T-shirts, cut-off Jeans in any line of work, We have all faced the type of situation where except maybe rock stars, and the public doesn’t after having had an unpleasant conversation meet an awful lot of rock stars. The public with a parent, the parent creates problems for doesn’t see professionals in that light. you with the athlete. Lots of parents like to Last, but not least, have a reading list of think that coaches will take out their appropriate materials for parents. This can frustrations of a parent-coach relationship on defuse a lot of situations before they occur. the athlete. It is vital that you establish with the You’ll be surprised at how significant things athlete that this is not true; they are not their sound coming from an outside source. If parents. anybody needs help on starting a reading list, I I think you should recognise that you are will be happy to help you. going to have bad parent discussions. Don’t The third key idea I would like to talk about think that you are not doing a good job because relates to stability and puts a real burden on you have them. This is especially true early in a the coach. Since stability is an important thing new job. When you walk into a new club to you, this is something I think you must be situation where the parents have been there willing to shoulder. This is the view of yourself much longer than you have, you are going to as the general manager of the swim program as experience those problems. They are simply well as the head coach. I think this view is growth pains. frequently challenged by parents but this is not However, if you have been in a job for three necessarily true in every job situation. or four years and you are having the same If you take on a job situation where you frequency of problems and the same type of know you are going to stay only for one or two problems, perhaps you need to take a long hard years, if you know it is only a step up the look at your situation. Generally, if you have ladder, then you should consider perhaps that been in one place for a couple of years, people your input as general manager – should be less. who want the kind of program that you have Maybe the parent-group needs to retain all of created will gravitate to you. the strength it possibly can so that when you A few additional random thoughts on move on and they will be without a coach for a communication. When do you talk to your month or so, they can still function. But, if you parents? You don’t call professionals at 10:00 are concerned about stability and staying in one o’clock at night every week. I don’t think you place, you have to view yourself as a general want your parents calling you then. You need to manager.

80 SWIMMING IN AUSTRALIA – November-December 2004

My personal feeling is that long-term success adopted. in club coaching depends a great deal on a few From a strategic point of view, it is important key factors that differ in each program. You to view yourself as a general manager. Consider should be prepared to work on these key factors the advantages that occur when you take or be prepared to absorb criticism about them. I someone into your program who may not think it is better to be criticised about always agree with you, who may march, if you something you have had something to do with will, to the tune of an alternative drummer. and are happy with than it is to be criticised Those people will give you new ideas but are not because nothing is going on. always going to agree with you. They will give A few thoughts on the general manager view you more ideas than the people who do agree for swim coaches. The general manager with you. They are going to stimulate more certainly forms financial strategy and oversees thought on your part. They are going to keep its implementation because how you spend the you honest. Also, politically speaking, you look bucks in your program is the reality of your awfully good when you are seen as being willing philosophy. It is the way your philosophy is to take a member of the opposition, so to speak, implemented. A general manager creates someone who disagrees with your thoughts, into objectives at every level of your program and a structure that is close to you. then manages according to those objectives. I There is a “Catch 22” in all of the above. am not sure why anyone would want something Certainly, being a general manager means that going on in their program that they didn’t have you spend more time working, which makes goals for and, if they have goals, I am not sure your life a lot busier and a lot less sane. Control why they would let someone else decide on its of your program, however, requires patience, it purpose. requires time, it requires effort, managerial skill A general manager certainly manages the and the will to do so. If you are willing to work careers of athletes and their primary support hard you can create your three “S’s”. Without units, their parents, with an eye to their long- that willingness, no one is going to give them to term development and an emphasis on long- you. term development. As coaches, I think we would agree with the A general manager shapes the form of the philosophical point that great deeds develop organisation to the needs that he feels. Then he from taking great risks. I think you have to be fills the job slots with the people necessary. willing to take risks if you are going to get Another way to say that is that you build the anywhere. form then politic to get the right people into the I suggest that you consider gambling with form you have built. By offering direction and your position and not with your career. You procedural ideas the general manager then should evaluate your gambles based on sound finds the correct personnel to do these jobs. philosophical coaching and educational A general manager also forms policy and principles. If you gamble from a position based procedure and a philosophy for special as well on firm philosophical ground, the worst thing as everyday events. By those kinds of things I that could happen to you is an enhancement of mean especially swim meets. Swim meets are your long-term career potential and a potential very much a manifestation of our philosophies short-term inconvenience. There are lots of as coaches. The kinds of meets you host and coaching jobs out there, especially if you are the way you host them says a lot about your halfway decent. program and will have a large effect on the The best that can happen is that you can be swimmers you are working with. stable, successful and sane. We have a great Certainly a general manager coordinates with profession. We have a constant variety in our all of the important outside agencies such as jobs. We have a high emotional content in our school districts, park districts, country clubs, lives. We have terrific freedom as coaches. We etc. Obviously, you can’t do all this yourself but have a potential for helping multitudes of young it is important that the agencies you deal with people. understand that you are the final decision maker or the most influential part of the ENJOY YOUR WORK decision making apparatus that they have to deal with. I also think that coordinating with ENJOY YOUR LIVES outside agencies is often a real key to the BE PROUD TO BE A SWIMMING COACH control of your program. A general manager would involve himself significantly in any activity that is going to affect the success of the mission the team has

81 SWIMMING IN AUSTRALIA – November-December 2004

arts aficionado, who introduced Hall, Ervin and Unorthodox Training other members of the World Sprint Team to the benefits of combat and self-defence training By Tito Morales prior to the 2000 Games. This article appeared in SWIMMING TECHNIQUE “Some of the things that you do in martial July-September 2004 arts have a very high applicability to other sports,” says McClellan. In an attempt to revolutionise swimming, Gary He taught the swimmers how to incorporate Hall Jr. formed The Race Club not only to punching drills and intensive medicine ball prepare swimmers for the Olympic Games in work into their regimens. The former was Athens, but to create bigger and better designed to improve the athletes’ neurological opportunities for the next generation. systems; the latter was implemented to develop In the fall of 2003, Gary Hall Jr., the the swimmers’ core strength, honing in the sprinting superstar, announced the formation of various muscle groups that envelop the torso. a group whose goal was nothing less than to “You have to be so very technically precise in revolutionise competitive swimming. Known as the martial arts,” McClellan explains, describing The Race Club, he set up a training facility in how having the athletes attack speed bags and Islamorada in the Florida Keys. focus mitts was not only good for developing The genesis of The Race Club’s training their reflexes and strength, but it was also methodology was actually the World Sprint invaluable in promoting competitive toughness. Team, coached by Mike Bottom, an assistant “Swimming requires an ability to rotate,” coach at the University of California at Berkeley. says McClellan. “You need an ability to keep Prior to the 2000 Olympics, Bottom gathered a your posture perfect in the water so you don’t pool of talented swimmers to live and train create a lot of drag. I just thought some of these together at the Phoenix Swim Club in Arizona. movements—the boxing and the rotation— The results were astonishing … with many of would be very applicable to their training.” the athletes—such as Hall and Anthony Ervin— McClellan’s hunch was right. Not only did scorching the waters of Sydney’s International the swimmers find the novel drills fun and Aquatic Centre. challenging, but they eventually emerged from The Race Club athletes—who so far include the ready room in Sydney extremely fit and the likes of England’s Mark Foster, Sweden’s confident and their performances were both Therese Alshammar and Poland’s Bart inspired and inspirational. Kizierowski—are encouraged not only to share their expertise with one another, but also to experiment with what works and what doesn’t in their respective training regimens. While Olympic gold medallist Jon Olsen has been tapped as the group’s head coach, the swimmers are free to being along their coaches to the camp, and workouts are often conducted in the most democratic of systems—an open forum format.

DRYLAND INNOVATION

The Race Club athletes’ swim and dryland sessions are also supplemented with regular trips to the weight room. Depending on the time of year, lifting will either be heavy with fewer reps—early in the training cycle—or lighter with an increased number of reps—closer to competition season. Emphasis is on targeting specific muscle groups—such as shoulders and triceps—that directly correlate to top-flight racing. One of McClellan’s basic tenets is that It was Tim McClellan, a Phoenix-based swimmers can make the biggest strength gains strength and conditioning coach and martial in the area of eccentric muscle contractions. A

82 SWIMMING IN AUSTRALIA – November-December 2004

concentric contraction is when a muscle sprint running on the track and stadium stair contracts by shortening in length—such as drills. what happens to the biceps during an arm curl. Every drill and every movement is carefully The opposite effect on the biceps—what crafted to uncover precious hundredths of a McClellan explains is an eccentric contraction— second in the pool. would occur when the arm is lowered. The age-old predicament in competitive “Everything in swimming is a concentric swimming is that it takes the athlete many contraction,” he says. “Swimmers, we’ve found years to gain physical and psychological in dryland drills, lack an ability to contract mastery of the sport, but the road to mastery is eccentrically. So, for example, doing jumps on often paved by burnout. As elite-level swimmers the ground—since they lack the ability to do are discovering the means by which to stay in that—can give them huge gains in strength and the sport well into their 20s—and even into explosion.” their 30s—the challenge is to continue to find McClellan has designed an array of dryland ways to keep the training invigorating. exercises for The Race Club athletes that In this regard, The Race Club continues to requires their bodies to reduce the force of their experiment. One thing that the athletes try to body weight coming back to the ground. capitalise on, for example, is their close Hopping atop boxes, for example, has proved proximity to the ocean. extremely effective in developing the athlete’s Olsen recently took some of his swimmers eccentric muscle contractions in the lower body, out for paddling and open water swimming as have walking lunge jumps with dumbbells drills off the Florida coast. and step-up jumps. “Being able to get them in the ocean and having them swim with and against currents EVOLUTION & DIVERSIFICATION helps teach them about body position in the Hall regards McClellan’s philosophies so water and also how to hold the water,” he highly, in fact, that McClellan was one of the explains. first people Hall contacted when he conceived of Additionally, The Race Club athletes and began to implement The Race Club. frequently free-dive and spear-fish in upwards of 30-40 feet of water for 3-4 hours at a time. Not only does such a demanding pursuit promote efficiency in the water, but the cardiovascular benefits that can be gained speak for themselves. “We try to do fun things that really serve the same purpose as any normal workout,” says Olsen. “That’s what will keep the athlete in the sport longer and keep someone of Gary’s stature continuing to strive for that perfect swim.

POOL SESSIONS

None of this is to suggest, though, that The The new group has adopted many of Race Club’s unorthodox training pursuits are McClellan’s ideas and they have continued to strictly about fun, games and frivolity. expand on them. In fact, the athletes are generally practicing “We’re trying to do more variations,” says in some form or another for upwards of eight Olsen. “We do some sprint sets where we go hours a day. straight from speed work with the gloves to A typical week for the group includes 10 hopping into the pool for a sprint. We’re water sessions. Mondays, Tuesdays, Thursdays simulating a sprint on land and a sprint in the and Fridays are double-session days, water and we’re really having fun with it.” Wednesday has a single-recovery—session and In reality, it’s probably this type of Saturday is reserved for intense race-type diversification of training that is the biggest training. reason why someone like the 29-year-old Hall The pool time is supplemented by weights at has remained near the top of the sport for such least three times per week, usually during their a lengthy period of time. He credits McClellan most difficult swim days-Tuesday, Thursday with helping to round out his pool training by and Saturday. Dryland sessions traditionally introducing him to the benefits of such cross- take place on Mondays, Tuesdays, Thursdays training disciplines as not just boxing, but and Fridays.

83 SWIMMING IN AUSTRALIA – November-December 2004

“We like to talk about what’s coming up for competition available. each workout,” says Olsen. ‘‘It’s definitely also Hall’s convinced that racing begets racing- being able to adapt to day-to-day situations and whether it’s in actual competition or in training how people are feeling.” simulations. The group approaches their hardest days “That (simulated race situations) has as just as they would the most important of much to do with the success and ability to get competitions. up on the blocks at the Olympic Games and Just as there must be a certain fluidity to a race as anything else,” Hall says. successful sprint swimmer’s technique, it seems In fact, Hall is so focused on maximising his there must also be a fluidity to their various quality efforts in the pool that he’s pretty much training components. unconcerned with weekly or monthly yardage McClellan likens it with trying to pull various tabulations. ingredients together to come up with an award- That’s not to say, though, that time in the winning chilli cook-off recipe. water is compromised. For instance, during a “The most important thing for me is to give recent training period in Berkeley back under Gary the appropriate guidance, but also to get Bottom’s tutelage, Hall was oftentimes in the him out of that strength workout, recovered, pool three times a day. and able to go through one of Jon’s swim workouts the next day,” says McClellan. “The AN ADMIRABLE VISION OF THE FUTURE problems that a lot of strength and conditioning coaches have is that they don’t realise the Hall seems to have reached a point in his training that goes on outside the weight room.” career where he would one day like to leave McClellan has an excellent rapport with his behind a legacy that includes more than simply athletes and their coaches alike, and he’s medal counts and records. He wants to leave convinced that maintaining good lines of competitive swimming better than when he communication ensures that the swimmers are entered it. continually receiving the very best attention “In order to take the sport to the next level, available for successful world-class training. we need to start trying some different things,” Hall says. “This is purely an attempt to create UNPARALLELED COMPETITION bigger and better opportunities for the next generation of swimmers.” There’s a very good reason why Hall named Tito Morales, a novelist and free-lance writer, the group, “The Race Club.” An inordinate is a Masters swimmer who competed collegiately amount of existing programs, the veteran feels, for the University of California at Berkeley. place far too much emphasis on practicing and not enough on actual racing. Tito Morales, a novelist and free-lance writer, is a “That’s the one thing I love most about the Masters swimmer who competed collegiately for sport,” he explains. ‘‘It’s about racing. It’s the University of California at Berkeley. getting up and beating the guy next to you. I could spend half the year flying to meets around the world in order to get on the blocks against people like this. The greatest benefit of The Race Club is the racers we have. Our lactate sets are phenomenal.” One such set that Hall and his pool mates recently tackled consisted of three rounds of 4x25m all-out sprints on 2:15, with 10-15 minutes rest between each round. Another set included three rounds of (1) an all-out 25, followed by some easy swimming, (2) an all-out 50, again followed by some easy swimming and (3) an all-out 75. The first round Punching drills, shown here by Australia’s David was swum with no equipment, the second Carter, are also incorporated into The Race Club’s round was swum using fins and the last one dryland training. incorporated both fins and paddles. The drills are designed to improve the athlete’s Still another set included rounds of 6x50 on neurological systems. 10-12 minutes. The emphasis, clearly, is on super, high- quality swimming against the very best

84 SWIMMING IN AUSTRALIA – November-December 2004

“Most of our race-pace sets are done as EN3 Benefits of or lactate threshold sets. We don’t do a lot of race 100s and 200s unless it’s getting closer to the end of the season. Our primary workout Balanced focus is distance-based, hard aerobic work.” The University of Georgia’s Jack Bauerle Training agrees … “It’s necessary to build the aerobic By Josh Jeffrey base. You can only get so much from anaerobic This article appeared in SWIMMING TECHNIQUE training if you don’t have the aerobic work July-September 2004 behind it to round it out. Otherwise, the bottom falls out.” Distance-based training, race-pace sets and To prevent this, Bauerle focuses on race-pace kicking are important ingredients in a successful training one workout a week. “Saturday (race swimming program. pace training day) is our most important As the paradigms in swim training shift from training day of the week. Our kids leave nothing the high-yardage philosophies to shorter, more in the pool during those practices. You have to specialised workouts, race-pace training is be really careful with it, though, because there’s playing an increasingly a fine line between important role. overworking it and Though utilised Race-Pace Training just pushing it occasionally as a By Jack Bauerle enough.” diversion for aerobic- Nort Thornton, based distance programs TIPS men’s coach at the or used as a sharpening x Do one set-up swim at 90% before doing a hard University of tool during taper, most race-pace set. It not only helps to warm up the California at teams do not take muscles, but it also helps the swimmer get a feel Berkeley, believes advantage of the potential for pacing. the answer is a benefits of training x Build up to race-pace workouts. Early season more balanced consistently at or close to should still be aerobic and drill-focused. training program race pace. SETS … “At Cal, we start Dave Salo, Head x (LC) 2 x 50 on :50, 1 x 100 max effort on 1:40, 2 our season by Coach of the Irvine x 50 on :50, 1 max effort on 1:45. Goal pace doing more aerobic Novaquatics, is probably should be the second 100 of a 200 race. and drill work, America’s premier x (SC) 5 (6 x 25) on :25, rest #6 on the wall, max then move to more proponent of race-pace effort on first 25. This works really well as an anaerobic work the training, having coached aerobic overdistance training for 100 swimmers. closer we get to the world record holders x All-out swims: (SC) 6 x 200 on 10:00, or 8 x 100 end of the season.” Amanda Beard, Lenny on 8:00. To prevent overtaxing the swimmer, Like Bauerle and Krayzelburg and Aaron never do more than 6 200s or 8 100s all-out like Benner, Thornton Peirsol, as well as this in any one practice, especially if other race- agrees that countless junior and pace sets are being swum. coaches have to be senior national really careful with champions. race-pace training. Australia’s Denis Cotterell, coach of 1500m “You can really fatigue an athlete if you’re not world record holder Grant Hackett, does race- cognisant of how you do it.” pace training nearly every practice. Leisel Regardless of whether your team follows a Jones, world record holder in the long course distance-based or a race-pace philosophy, 100m Breaststroke, broke two short course kicking should be an integral part of your world records in the 100 and 200 metre program. Breaststroke at a FINA World Cup meet in “Absolutely, kicking is essential,” says December while unrested, attributing her Bauerle. “About 15-20% of our total daily stronger finishes to race-pace training three volume in practice is kicking.” Thornton adds, times a week. “When designing race-pace sets, by all means, Tacoma Swim Club’s Jay Benner, coach of create kick-only sets as well. We’ve found that Stanford superstar Dana Kirk, believes that for when you overload the legs, they can recover by swimmers to get the most from a race-pace the next day. When you’re overloading the arms, training set, it is necessary to build a strong it takes two or more days for a full recovery.” aerobic base.

85 SWIMMING IN AUSTRALIA – November-December 2004

water. Her rapid Freestyle arm turnover was just as alarming as was her straight-arm, windmill recovery. “My straight-arm recovery was natural,” said Evans. “I really couldn’t swim it any other way. I think I developed it when I was a kid, and I wanted to get down the pool the fastest. I figured the fastest way to get to the other end was to turn my arms over as fast as I could.” “IF IT AIN’T BROKE…” By Bill Volckening As Evans developed into a world-class This article appeared in SWIMMING TECHNIQUE athlete, coaches soon realised that any attempt July-September 2004 to change her stroke would be counterproductive. Although not widely used in previous years, the “When I started coaching Janet in 1985, she recent wave of sprinters using straight-arm was 14 and already was becoming a top Freestyle has triggered a philosophical rethinking national-level distance swimmer,” said Coach of the technique. Bud McAllister, who currently coaches with the In the early 19th century, the British swam in Kitchener-Waterloo Training Center in Ontario, a very polite and peaceful manner. Civilised Canada. swimmers entered the pool carefully—without “I first noticed her swim when she was 10, getting their heads wet—and glided gracefully and she had the same style of stroke—straight- along with their heads above the water. This arm recovery and very high stroke count.” A style of swimming was also preferred in the firm believer in the “if-it-ain’t—broke-don’t-fix- British competitive swimming leagues, although it” theory, it was obvious to McAllister from Day the early competitors swam with a slightly 1 that it was working very well without any greater sense of urgency. interference. In 1844, native Americans, Flying Gull and “I didn’t try to change Janet’s Freestyle Tobacco, rocked the British swimming empire stroke for some time, but one day I did have her during a demonstration in London. According to try to swim with the classic high-elbow recovery legend, Flying Gull swam 130 feet in 30 seconds to see what it looked like. I don’t think that to defeat Tobacco and win a medal. Their stroke experiment lasted more than five minutes! It was described as a “thrashing” style in which didn’t look natural at all, and it was slower than the arms moved “like a windmill” and the legs her normal stroke. I accepted it as what worked moved in an “up-and-down” motion. best for her, and began to watch it closely to see Almost a century-and-a-half later, a spry what made it work for her.” youngster named Janet Evans rocked the “Coaches would try to change my stroke,” swimming world and obliterated world records Evans recalled, “but I would go back to the in the distance Freestyle events using a straight-arm recovery. I think that bending my windmill, straight-arm Freestyle recovery. It arms slowed my tempo down, and my stroke seemed all at once impossible, yet strangely was definitely driven by tempo.” familiar. As her swimming evolved, her stroke stayed Straight-arm Freestyle recovery has been very much the same. seen at different points throughout the history “I always thought that I had such a great of swimming, but it hasn’t been widely used. amount of force in the push from my hips to the Even though it was highly successful for some, end of my underwater stroke,” said Evans. “It straight-arm Freestyle was generally considered naturally made my arms fly—windmill-style— to be unorthodox, purely individual and even out of the water. That’s what it felt like to me.” accidental. However, the recent wave of PICKING IT APART sprinters using straight-arm Freestyle has Upon closer analysis, there are several other triggered a philosophical rethinking of the noteworthy elements in Janet Evans’ Freestyle. technique. Aside from the incredibly high stroke rate and SMALL WONDER straight-arm recovery, Evans displayed an When Janet Evans broke her first world excellent hip and shoulder rotation, an effective records in 1987, people were shocked and catch, super propulsive underwater pull, an surprised by her technique. Although she was undulating body movement and forward head very petite, her swimming was a huge spectacle. lift on the breathing strokes, which appeared to Evans swam like a water bug, scuttling quickly be tied to the undulation. and weightlessly across the surface of the “I did have a lot of undulation in my stroke,”

86 SWIMMING IN AUSTRALIA – November-December 2004

said Evans, “and I definitely brought my head Courtesy of Coach Mark Schubert up just a little. I think that ties into the PULL: 8 x 100 on 1:20 undulation. I worked a lot with a stroke coach 800 on 10:00 2 x 200 on 2:40 named Nancy Schlueter. She and her late 800 on 9:45 husband, Walt, did a lot of work with Mark 2 x 400 on 5:00 Schubert. They were fantastic stroke coaches! 800 on 9:30 Nancy always said that my Freestyle was almost Janet Evans with Coach Mark Schubert (1992) a modified Butterfly.” Evans was a great puller in workout. Interestingly, her kick may have been as weak as her pull was strong. “I was always in the back of the lane in kick sets,” Evans chuckled. “Have you ever seen my feet? They’re a size 6—tiny! I think I used my kick simply to keep the tempo of my stroke going.” With this highly unusual combination of elements, it’s easy to see why very few swimmers imitated her. COMPARING NOTES Although McAllister wouldn’t have classified himself as a straight-arm Freestyle coach, he NEXT GENERATION SPRINTERS did coach Japan’s Suzu Chiba—one of the few In 1992, Chinese sprinters Wang Yenyi and others known to swim successfully with a Zhuang Yong rose to the top of the international straight-arm recovery. McAllister offered some rankings and won Olympic gold by swimming enlightening comparisons between Evans and straight-arm Freestyle. Unfortunately, Chiba… allegations of illegal performance-enhancing “Both swimmers had very relaxed recovery substances being used in China caused their motions”, said McAllister. “Just as a swimmer technique to be largely unnoticed. with a high elbow is usually very relaxed during In fact, few people really took notice of the the recovery, they both had this quality—and use of straight-arm recovery by sprinters until they had it despite having stroke rates above six years later when Australian Michael Klim 50! Both swimmers had great hand took the swimming world by storm at the 1998 speed/acceleration at the finish of their World Championships in Perth. According to underwater stroke (similar to that of a Butterfly Hall of Fame coach Paul Bergen, Klim’s swimmer), with the “snap” at the finish of the technique was definitely worthy of attention. stroke. Both had excellent hip rotation, “I noticed something unusual about his particularly as their hand exited the water. This stroke,” said Bergen, who currently coaches quality gave them more force/power at the Olympic gold medallist Inge “Inky” De Bruijn of finish of their stroke. the Netherlands at the Tualatin Hills Swim Club However, since Evans was a distance in Oregon. “I talked a little with Klim’s coach, swimmer and Chiba was more of a Gennadi Touretski, about what he was going sprinter/middle-distance swimmer, the with Klim. Coach Touretski was getting a lot of straight-arm recovery worked differently with his ideas about training tempo from rowers, each swimmer’s strengths and weaknesses— which was quite a different approach compared particularly the kick. Evans had an to what he had done with Popov.” unbelievable pull but “a relatively weak kick,” At the time, Bergen was looking for new ways according to McAllister. “Suzu had a to combine increased kick (in the last half of the tremendous, six-beat kick.” 100) without sacrificing arm temp. “In the classic bent-arm Freestyle,” said Bergen, “when HOW THEY TRAIN JANET EVANS Courtesy of Coach Bud McAllister kids would pick up their kick tempo, their arm SWIM: 8 x 300 Freestyle tempo would slow down. It’s like their stroke 2 on 3:45 would get longer. What I noticed with Klim was 2 on 3:25 that when he picked up his kick, his arm tempo 2 on 3:45 appeared to increase. So I thought, maybe this 2 on 3:20 (3:16, 3:17) approach is something we should look into.” SWIM: TINKERING WITH SUCCESS 4 x 100 on 1:20 3 x 200 on 2:30 Coach Bergen admits he was “taken aback” 2 x 300 on 3:30 when he first saw Evans doing windmill 1 x 400 on 4:20 (4:12) Freestyle back in the ‘80s.

87 SWIMMING IN AUSTRALIA – November-December 2004

“She had incredible speed, tremendous technique. Leading up to the 2000 Olympics, De turnover and very even temp.” As impressed as Bruijn achieved a monumental level of fitness he was, Bergen saw her stroke as “something and took her talent to a whole new level. that fit her specifically”. IN trying to However, it was the technical evolution, contextualise Evans’ stroke, Bergen recalled supervised by one of the world’s most brilliant another great distance swimmer from the last and creative coaches, that ultimately elevated ‘70s, Australian Tracey Wickham. her to the top of the medal platform. “Wickham’s stroke looked a little bit like “It was very difficult to learn the new Janet’s, but since Tracey was a little bigger, it technique,” said De Bruijn. “When I first tried wasn’t quite as noticeable,” said Bergen. the stroke, my whole upper body was very When asked about the Chinese sprinters’ use tense. I felt like there was no place to relax in of straight-arm Freestyle, Bergen commented, “I the stroke. It didn’t feel comfortable for a while don’t think their technique was by design. I and it was often confusing to keep the arms have spoken with one of the Chinese coaches straight over the water and then bend them and they were doing so much mileage, it seemed underwater.” as though using straight-arm Freestyle was the Along the way, Bergen developed innovative only way they could actually succeed.” methods for teaching and mastering the stroke. Although these technical footnotes were He soon realised teaching swimmers how to probably always in the back of his mind, it was catch properly was significantly more difficult truly Klim and Touretski who influenced Coach than teaching the actual recovery. Very few Bergen to try something totally different with swimmers do the proper catch naturally. his swimmers. “Far too many swimmers just bang through “After seeing Klim at the World the catch of their strokes,” said Bergen. “When Championships, I told Inky that she was going the arms are spinning around in a windmill- to change her stroke. It was definitely a big style recovery, developing a soft catch is the real deal. I mean, here’s a world champion and her trick.” coach two years before the Olympic Games—but To remedy this situation, Bergen prescribed we just made up our minds that it was the right resistance training with the power rack and thing to do. In January 1999, we told our stretch cord surgical tubing in the pool. This swimmers that everyone was going to swim this approach forced swimmers to learn to catch way.” efficiently because, otherwise, they would slip At the time, Bergen’s decision seemed backward. drastic, but there was sound reasoning behind “Anything that causes more-than-normal it. resistance forces the swimmer to catch “We were watching underwater films of properly,” said Bergen. “So, if you use world-class swimmers and our own kids,” said resistance training in combination with Bergen, “and we saw that very few of the kids straight-arm recovery technique, you have a rotated their hips to finish the stroke. With the better chance at getting swimmers to do it classic bent-arm Free, they would rotate their properly. Two percent of the swimming hips too late in the stroke. So, we took our 6- population does it naturally. The rest can be and-unders, taught them straight-arm Freestyle taught, but they have to be taught on some sort and discovered that they rotated their hips just of resistance swimming. Inky does it naturally— like a world-class swimmer. one of the two percent.” The straight-arm recovery forces the hip “I take fewer strokes now,” added De Bruijn, rotation at the exact correct time. At that point, “and it really helped my Butterfly, but I’m not we decided the whole team was going to do it sure why.” and we were going to live with it for five months to see what happened.” HOW THEY TRAIN INGE DE BRUIJN What happened was truly extraordinary. The When Coach Paul Bergen was teaching Inge De Bruijn following year, Inky would begin an how to do the straight-arm Freestyle, it took time to get used to it. Bergen gradually introduced the stroke to his unforgettable record-breaking rampage that whole group and increased the distances and intensity as culminated at the 2000 Olympic Games in they progressed. Sydney, where she was the most dominant “You almost have to start with 25x,” said Bergen, swimmer with three individual gold medals and “because the shoulder becomes fatigued really, really fast. three world records. What the coach should notice is that the swimmers will get TECHNICAL EVOLUTION it for a while, but as their shoulders get tired, they’ll start Inky De Bruijn’s stunning success was no bending their arms.” accident. It was the result of several essential elements, such as talent, hard work and

88 SWIMMING IN AUSTRALIA – November-December 2004

Inge De Bruijn with Coach Paul Bergen the Fly. At the end of the year, you end up with pretty mediocre Freestyle and good Butterfly. You’ve almost ruined their Free at the expense of their Fly.” Now, Bergen feels the straight-arm Freestyle works in a beneficial way. Swimmers get the shoulder conditioning before bringing Butterfly into the picture. “It’s like doing Butterfly recovery vertically rather than horizontally,” said Bergen, “but it would be the same angle if you were to turn them back to their stomach—the angle of recovery would be the same as the Butterfly stroke.” WINDMILL REVOLUTION Sample Set (Beginner) The 21st century windmill Freestyle SWIM: 20 x 25 on :45 (or 2:1 rest) revolution has been closely accompanied by Bergen’s Notes: Don’t rush. Walk back and forth, making new ideas about teaching young swimmers. sure everyone’s got it. Pull people out of the water, pair Although Coach McAllister only coached a few them up and make them watch other people. Sample Set (Intermediate) swimmers with this stroke, his openness to the SWIM: 40 x 25 on :30 idea allowed Janet Evans to thrive. Bergen’s Notes: Once they get the technique down, still “I think coaches and swimmers should not stay with 25s, and maybe cut down the rest or move it up be afraid to experiment with this stroke,” said to 1,000. Once you can get there, you can increase the McAllister, “especially if they are having distance and the intensity. problems with their stroke. Is it comfortable? Is Sample Set (Advanced) it fast? Does it change their stroke count at all? PULL: Resistance set (4-8 rounds, with buoy and stretch I think it has to be natural for the swimmer to cord) Using a buoy and stretch cord, pull 2 x 100 continuously, be able to swim with that stroke.” rest :30 (roughly equivalent to a 75 on 1:30) and swim Coach Bergen is on the cutting edge of the (without cord but with buoy) 2 x 75 on 1:30. straight-arm Freestyle movement and was one Bergen’s Notes: Once they’ve got it, start asking for more of the first coaches in the United States to teach intensity. It’s important to have people count strokes. The the stroke starting with the youngest swimmers key, of course, is good distance per stroke. Once you’re at the beginner’s level. doing 100s on 1:1 rest, you’re home free. “It’s excellent for teaching young age- THE LONG AND THE SHORT groupers,” said Bergen, “so our kids all start For Bergen and De Bruijn, straight-arm with straight-arm Free. After the age of 12, we Freestyle was initially a solution to the problem sometimes allow them to go back to a bent-arm of decreased tempo at the end of a sprint Free. However, if it is a Butterflyer, we’re still Freestyle race. During the journey, the pretty much sticking with the straight-arm technique produced one very surprising by- Freestyle.” product … a viable connection between the Looking back to the days of Flying Gull and short-axis Butterfly and the long-axis Freestyle. Tobacco, the level of detailed technique analysis “I saw a lot of parallels in conditioning the about swimming technique was certainly not shoulders for a Butterflyer/Freestyler using what it is today. straight-arm Freestyle versus the classic bent- When Janet Evans emerged, there was a lot arm style,” said Bergen. “It’s really good for of discussion, but most people generally senior swimmers who are combination Butterfly thought of the stroke as an individual anomaly. and Freestylers.” Bergen was not convinced All of these swimmers shared something in swimmers could get much endurance out of common, which is something they share with Butterfly sets. today’s swimmers. Even though it appeared to “I think the stroke breaks down pretty fast,” be unrefined—even uncivilised at times—they said Bergen. “For 30 years I’ve been trying to were all just trying to get across the pool as fast figure out how to condition Butterflyers with as they could. Freestyle, without much success. It seems like while they can get into kicking shape and Bill Volckening is the United States Masters pulling shape, their shoulders never came Swimming editor for SWIM Magazine. around. If you took a good Butterflyer/Freestyler and swam alternate sets such as ten 400s, 50 Free/50 Fly, they end up saving themselves on the Free so they can swim

89 SWIMMING IN AUSTRALIA – November-December 2004

MASTERS SWIMMING x Increased joint stability x Improved posture THE IMPORTANCE OF RESISTANCE x Reduction in risk of falls TRAINING FOR THE AGING x Improved balance and coordination COMPETITIVE SWIMMER x Reduction is risk of cardiovascular By Peter Reaburn PhD disease This article was presented at the ASCTA 2004 x Help with rehabilitation after injury or Convention and also appeared in the AUSSI surgery Masters News, Vol 2 No.2 August 2004 x Reduction in symptoms of osteoarthritis x Improved bone mineral density INTRODUCTION x Improved mobility x Increased resting metabolism Research has consistently shown that x Improved diabetes control competitive swim performance decreases with x Improved muscle tone increasing age. This finding holds across x Increased independence genders, strokes and distances. Many x Social interaction physiological and training-related factors have x Improved well-being been suggested to explain this age-related decrease in swim performance. These include… The above evidence strongly suggests that from a health and well-being perspective, 1. Decreased aerobic capacity resistance training for any older person is 2. Decreased anaerobic capacity essential. 3. Decreased muscular strength and power From a sports performance perspective, the 4. Decreased flexibility around joints arguments for resistance training are just as 5. Decreased nervous system activity great. The advantages of resistance training, 6. Increased fat mass especially hypertrophy resistance training, 7. Decreased muscle mass include… 8. Decreased training volume 9. Decreased training intensity x Increased muscle mass x Decreased fat mass Importantly, the age-related decrease in x Increased nervous system response muscle mass has been shown by scientific x Increased muscular strength and power studies in both older athletes and non-athletes, Increased anaerobic capacity and power to be related to decreases in aerobic capacity, x anaerobic capacity, and muscular strength and x Increased aerobic capacity and power if power. These factors are crucial to optimising combined with endurance training swim performance in all strokes and distances in masters swimming. DEVELOPING A RESISTANCE TRAINING Resistance training has been shown to PROGRAM FOR THE OLDER ATHLETE increase muscle mass in both aging athletes In 2002, the American College of Sports and inactive older persons, some as old as 90 Medicine (ACSM) has developed a series of years of age. Thus, it would appear that guidelines that should be adhered to when an resistance training that increases muscle mass older person commences a resistance-training (called hypertrophy training) become crucial for program. Firstly, they should discuss the the older competitive swimmer. The purpose of matter with their family doctor in order to gain this paper is to examine the advantages, a clearance to undertake the program. principles and methods of implementing a Resistance training can be stressful for the resistance training program for the Masters older athlete who has never undertaken such swimmer. training. Once ready to commence a weight training ADVANTAGES OF RESISTANCE TRAINING program, the following guidelines are Resistance training in a gym or at home has recommended by the ACSM… both health and performance benefits for the 1. Choice of Exercise aging swimmer. The health benefits of any The focus should be on large muscle resistance-training program that increases groups used in the event or stroke. 4-6 muscle mass or simply increases muscle large muscle groups should be exercised strength in the older person are numerous and with 3-5 supplementary smaller muscle include… groups exercised in the same session. In

90 SWIMMING IN AUSTRALIA – November-December 2004

the next section are some recommended groups and exercise examples are exercises for swimmers but again see an important to be developed… expert for advice. x Chest – Bench Press 2. Order of Exercise x Upper back – reverse dumbbell flyes A warm-up should be followed by the x Shoulders – Upright row, external and large muscle group exercise, then the internal shoulder rotation, seated row small muscle groups, and then a cool- x Pulling muscles – Lat pull-down, down. For total body workouts, rotate Supine pulleys, seated row exercises between upper and lower body x Upper arm – bicep curls and triceps and between opposing muscle groups (e.g. pull downs triceps and biceps). x Torso – abdominal curls and back 3. Resistance Used extensions, Swiss ball or Pilates The most common percentage of exercises maximum lift range used is 50-85% and x Lower limbs – squats, calf raises, hip 8-12 repetitions. Lighter loads are extensions, leg curls and extensions recommended initially. 2. Progressive overload – That is, over time, 4. Lifting Velocity we must progressively make the training Slow-moderate is recommended for harder by training more often, with more strength and hypertrophy training crucial intensity, or for longer. In general, a for the older swimmer. Once developed, resistance training program should start this strength can be turned into power by with general strength (more repetitions lighter loads and faster repetitions. and less weight), then hypertrophy 5. Number of Sets training, then maximal strength training, Initially, just one set per exercise for 8-10 then power development that is so repetitions is recommended. Progressively important for sports performance. increase the number of sets from 1 to 3 3. Recovery – Too many athletes young or over time. old train hard but don’t recover harder. 6. Rest between Sets Smart older athletes use nutritional, Typically, 1-2 minutes are recommended. physiological, neurological and Shorter rest is associated with lighter psychological methods to recover. loads. 4. Core exercise before limbs – Get the 7. Frequency tummy and lower back strong so the 2-3 days per week is recommended. limbs can pump off that core. Ensure you or your swimmers have a 5. Flexibility before strength – Ensure the clearance from the family doctor and then joints are flexible to allow length of stroke consult an expert in the area of resistance and prevent injury. training, before you or they commence such a 6. Stabilisers before prime movers –The training program. stabiliser muscles hold the joint in place GENERAL PRINCIPLES OF RESISTANCE so the prime movers can pull or push to TRAINING generate force. The science and art of resistance training While the above principles are general, it is warrants much attention. It is strongly advised crucial that the older the swimmer embarking that a Masters swimmer or coach consult an on a resistance training, the more the need to expert in the field before commencing a focus on developing muscle mass. Thus, apart resistance training program. Speak to other from the general principles above, other swim coaches on who best to talk to or look for principles relate specifically to hypertrophy a gym that employs those qualified in the area. training. The qualifications to look for include a Level 1 PRINCIPLES OF HYPERTROPHY TRAINING or 2 Strength and Conditioning accreditation Given that older persons beyond 50 years of from the Australian Strength and Conditioning age lose muscle mass gradually while those over Association, a Certificate 3 or 4 in Fitness, or a 65-70 years lose it quickly, it is logical that graduate of sport and exercise science or resistance training that develops muscle mass Human Movement Science from a University. As (hypertrophy training) be done the older the with any physical training program, the swimmer. The basic principles of hypertrophy following principles of training apply… training include… 1. Specificity – That is, train the specific 1. Develop general strength first by lighter muscles at the specific speed and specific weights and more repetitions action that is required for the event. For the older swimmer, the following muscle

91 SWIMMING IN AUSTRALIA – November-December 2004

2. The Load should be 70-80% of the maximum lift for the exercise – what we call 1 RM (repetition maximum). 3. The Sets should be 3-5 for each exercise chosen. 4. The Repetitions should be 8-15 per set. 5. The Tempo should be 2/1/2 meaning out Reproduced from October 2004, No.22 for 2 seconds, rest for 1 second, then back in 2 seconds. 1993-2002 6. The Rest between sets should be 30-90 seconds. A SUCCESSFUL IDEA 7. Frequency should be a minimum of three FINA World Swimming Championships times per week to develop hypertrophy (25m) and 1-2 times per week to maintain By Camillo Cametti strength and hypertrophy. FINA Press Commission Chairman Again, please consult an expert in the area of resistance training to get advice on the The seeds that eventually would germinate structure of the training program. the FINA World Swimming Championships CONCLUSION (25m) were sowed in January 1991, in Perth, There is conclusive scientific evidence that when, on the occasion of the 6th FINA World resistance training is crucial for the older Championships, the Technical Congress athlete for reasons of improved health and well- approved the proposal from the Bureau to being as well as improved sports performance. A recognise world records in Short Course (25m) well-structured weight training program swimming events. This decision gave credibility developed and monitored by an expert with an to the indoor season and boosted an enormous understanding of aging physiology and interest. Ultimately it meant to have two swimming as a sport, can maximise your seasons, instead of the traditional one and only, swimming performance for years to come. in the course of 12 months. FURTHER READING The Short Course World Champions’ first x Bompa T. (1999) “Periodisation training edition was celebrated in Palma de Mallorca, for sports”. Human Kinetics, Champaign, Spain, at the beginning of December in 1993. It IL. ISBN: 0-88011-840-7. was a great success, an “apotheosis” according x Fleck S. & Kraemer W. (2004). “Designing to FINA President Mustapha Larfaoui. The dye resistance-training programs”. (3rd was cast. Edition) Human Kinetics, Champaign, IL. Since then, five more editions have taken ISBN: 0-7360-4257-1. place, approximately on every two years – Rio de x www.acsm.org/index.asp is the home of Janeiro 1995, Gothenburg 1997, Hong Kong American College of Sports Medicine and 1999, Athens 2000, Moscow 2002. an excellent web page to browse and Here is a concise review of the major search for older athletes and coaches. highlights of each of the past six editions. It x www.acsm.org/health%2Bfitness/com emerges that the FINA World Swimming ments.htm is a website run by the Championships (25m) are already shaped as a American College of Sports Medicine, the success story. premier sport and exercise science PALMA DE MALLORCA 1993 organisation in the world, and has a wide range of sport and exercise-related topics to peruse. x www.physsportsmed.com/ is the home page of the journal The Physician and Sportsmedicine. It has numerous free on- line articles on all matters relating to athletic performance and good health. x www.gssiweb.com is the home page of the Gatorade Sports Science Institute. It has an excellent range of articles relating to sports performance and good health and an easy-to-use search engine. Gustavo Borges (BRA)

92 SWIMMING IN AUSTRALIA – November-December 2004

The venue was an indoor swimming pool. occasion. Samba’s ballerinas entertained at Fifteen world records were set. China took the their best during both the opening and the largest share of glory. Great achievements were closing ceremonies. The best player in football provided also by the United States, Brazil, history, Pelé, enjoyed the competitions from the Australia and Great Britain. VIP’s tribune. Brazil’s boys led by Fernando Scherer and Four world records were set … two by Gustavo Borges, who went one-two in the 100m Samantha Riley of Australia in the 100m and Freestyle and contributed to the success of their the 200m Breaststroke, and one each by 4x100m Freestyle Relay in a world record time, Claudio Poll (CRC) and Limin Liu (CHN), danced samba on the pool deck. respectively in the 200m Freestyle and the The top performances came in the women’s 100m Butterfly. Aussie Susan O’Neill was also section where altogether 13 world records were one of the queen of the show taking silver in established. China had a very strong team and both the 200m Freestyle and the 100m its women caused sensation. There was an Butterfly and winning the 200m Butterfly. outburst of Chinese fever. The gold rush was led German star Franziska van Almsick was by the powerful Freestyler Jingyi Le and by the virtually a tourist, partly because of a 17-year-old medleyst Guohong Dai: Le won both precarious preparation and also because of a the 50m and the 100m Freestyle in world record disqualification. times; Dai claimed the 100m and the 200m Breaststroke plus the 400m Individual Medley, also in world record times. Cihong He took the 200m Backstroke, with a world record too and Limin Liu the 200m Butterfly. The United States line-up was small. The best Americans were Janet Evans, who dominated both the 400m and the 800m Freestyle, Angel Myers-Martino and Allison Wagner who claimed respectively the 100m Backstroke and the 200m Medley in world record times. RIO DE JANEIRO 1995

Misty Hyman (USA) GOTHENBURG 1997 The venue for these championships, that took place in April, was also innovative … a temporary swimming pool installed in a prime facility that had everything for a top sporting event … the “Scandinavium”, the city’s ice stadium. There were packed stands during the finals and an average of 10,000 paying spectators a day. Five hundred swimmers from 70 countries took part. Costa Rica’s Claudio Poll stole the scene as the winner and the world record setter in both Samantha Riley (AUS) the 200m and the 400m Freestyle. Australia The second edition also took place at the was the top country with most gold and most beginning of December, however in a quite medals overall. Eight world records were set, different and unique scenario—a temporary four individuals and four relays. The other two swimming arena was installed on the popular individual records were both recorded in the Copacabana beach, with the Sugar Loaf, one of Women’s 100m Butterfly final by two American Rio’s gorgeous bay most famous landmarks, in swimmers – Jenny Thompson, the winner, and the background. The media coverage was Misty Hyman, the bronze medallist, who set the fantastic. The local supporters (“torcida”) 50m world record as a split of her 100m race. crowded the Arena in thousands chanting and HONG KONG 1999 cheering in a football-like fashion. A mascot The Hong Kong championships were held in named Pingo was successfully created for the April (1-4) too, also in a temporary swimming

93 SWIMMING IN AUSTRALIA – November-December 2004

pool installed in a permanent venue, the Coliseum, usually the site for some ground sports. The strongest field ever – with the exception of the Americans, whose top level swimmers were limited in number – set the stage for a super show, with eight world records and a high number of championships records, continental records and national records. USA’s Jenny Thompson, who set the 100m IM world record, and Australia’s Matthew Dunn were awarded the “Most Outstanding Swimmer” FINA trophy, respectively in the women’s and in the men’s sections, according to the classification points accumulated in the various events they had swam.

Neil Walker (USA) The versatile Walker joined in the “7’s Club” as the winner of five gold and two silver medals. Only Mark Spitz (Munich 1972) and Matt Biondi (Seoul 1988) had won seven medals at a major international meet. This trio, at the Athens Olympics, last August, has been surpassed by another American, Michael Phelps, who collected eight Masami Tanaka (JPN) medals. Grant Hackett won a thrilling duel over Walker set five world records, nine meet fellow Australian Ian Thorpe in the 400m records and 10 American records. He also Freestyle, in a world record time. Japan’s cashed $US63,750.00 for setting new world Masami Tanaka swept the Women’s records. Breaststroke events over strong contenders, Sweden’s sensation Therese Alshammar including Penny Heyns (RSA) and Sam Riley bettered her own 50-100m world records. Her (AUS), and set a superb world record in the compatriot Lars Frolander set three individual 200m event. world records plus one relay world record – he Once more Australia collected most titles, also became the most titled winner at the most medals and most world records, with Worlds (25m). Japan in second place (Japan’s Women Medley Other major performances were provided by Relay team claimed gold in a world record time; Russia’s Roman Sludnov (100m Breaststroke), the quartet was formed by Mai Nakamura, Slovakia’s Martina Moravcova (100m IM) and Masami Tanaka, Ayari Aoyama and Sumika USA’s Lenny Krayzelburg (100m Backstroke). Minamoto). Seventeen-year-old Sarah Poewe, representing ATHENS 2000 South Africa, replaced her retired compatriot The fifth edition took place in Athens, in Penny Heyns on top of the 50m and 100m March, in the indoor swimming pool of the Breaststroke. Olympic complex – 563 swimmers from 78 The United Stated topped the medal tally countries attended the championships. much ahead of Sweden, Germany and Great Fifteen world records were set, as in the first Britain. Australia was not competitive as in edition. Moreover there were 29 championships previous championships and finished eleventh. records and 47 continental records. Two MOSCOW 2002 Americans, Neil Walker and Jenny Thompson, These championships took place at the were the recipients of the FINA trophies for the beginning of April in the renovated venue of the “Most Outstanding Swimmers”. 1980 Olympic Games. There was a record participation of 599 swimmers from 92 countries. Seven world records were set, four in individual events. There were also 18

94 SWIMMING IN AUSTRALIA – November-December 2004

championships records and 46 continental The 17th annual survey by market research records. Australia came back as the most gold company Sweeney confirmed that swimming is medal winner, while the United States topped again Australia’s most popular sport. Ian the overall medal tally. For the first time, blood Thorpe heads the list of Australian sports stars tests were introduced in a FINA competition. considered most appropriate for sponsorship. Swedish Breaststroker, Emma Igelstrom, set AUSTRIA both the 50m and 100m world record, as well “The largest concert hall in Vienna will house as the Medley Relay world record, together with a mobile swimming pool for the 8th European her companions. American teenager, Aaron Short Course Swimming Championships Peirsol set the 200m Backstroke world record (December 9-12). This pool will be surrounded and the Medley Relay world record as well. His by 3,600 spectator seats, 500 athlete seats and compatriot, Lindsay Benko, bettered the 200m 20 media stations” announced the LEN. Freestyle world record. The other relay world GREAT BRITAIN record was set by the Chinese women in the ASA National Performance Director, the 4x200m Freestyle event. Australian Bill Sweetenham has agreed to a new contract with British Swimming that will see him lead Britain’s athletes to the 2008 Beijing Olympic Games. Jodi Cossor has been appointed Head of Sports Science at British Swimming. Cossor, 29, has been actively involved in Sports Science and Biomechanics with British Swimming since 2001 when she was hired by National Performance Director Bill Sweetenham. She is a former Biomechanist at the Australian Institute of Sport in Canberra. Among the many innovative approaches Jodi has introduced to the sport in Britain is the comprehensive analysis of all Britain’s elite swimmers’ performances throughout the season using the most up-to-date video technology. PORTUGAL 31 National Federations entered competitors for the 2004 European Junior Swimming Emma Igelstrom (SWE) Championships organised in July in Jamor Igelstrom and Peirsol were the recipients of near Lisbon. the FINA trophies. ROMANIA Argentina’s sprinter, José Meolans, became a Camelia Potec, before her 200m Olympic hero in his country after winning the 50m title, was the happy winner of the Mare Freestyle title – the first victory for his country Nostrum 2004 circuit. since 1928. The Chinese women claimed gold in RUSSIA the 800m Freestyle, with Hua, and in the 200m Alexander Popov has been unanimously Breaststroke, with Hui Qi. nominated Vice President of the All-Russian Ukraine’s Yana Klochkova was the only Swimming Federation. winner of three events – 400m Freestyle, 200m USA and 400m Individual Medley. “By the time the closing ceremonies were There were several double winners. Among held in the Athens Olympic Stadium, Amanda them … Aussies Grant Hackett, Matt Welsh and Beard has surpassed Anna Kournikova and Geoff Huegill; Ukraine’s Oleg Lisogor; Swedes Franzi van Almsick as the world’s most Igelstrom and Therese Alshammar and downloaded female athlete on Goggle, MSN, Slovakia’s Martina Moravcova. Yahoo and Lycos” affirmed Phillip Whitten, Editor-in-Chief of “Swimming World”. NEWS…NEWS…NEWS After the 2004 Olympic Games in Athens, Michael Phelps and his coach Bob Bowman moved to the University of Michigan, where the AUSTRALIA swimmer will continue his studies. Phelps, until Neil Martin has been elected as President of now representing the North Baltimore Swim Australian Swimming for the next two years. He Club, will swim for the Wolverine Club and was a 1972 Olympian representing Australia in Backstroke events.

95 SWIMMING IN AUSTRALIA – November-December 2004

Bowman will replace Jon Urbanchek as main Olympic medals but no gold medal) and Dawn swimming coach of that university. Fraser (AUS) and Cornelia Ender (GDR) who won eight Olympic medals including four in gold OLYMPIC SWIMMING FACTS and four in silver. Jenny has also an incredible Athens 2004 total of 37 medals won in Olympics or FINA Swimming Finalists by Countries World Championships in 25 or 50m. 34 national federations were represented in Yana Klochkova (UKR) became the holder of swimming finals (eight first). There were 30, the greatest number of individual gold medals four years ago in Sydney. Below is the in FINA World (25 or 50m) or Olympic comparison between Sydney 2000 and Athens competitions with 14 victories. She became the 2004. first to obtain a double victory in 2000 and 2004 in 200 and 400m Individual Medley. 2000 2004 2000 2004 Total Total Michael Phelps, now holder of four gold Women Men 2000 2004 medals in individual races, equalled Mark Spitz, USA 23 22 26 25 49 47 AUS 12 16 18 15 30 31 Roland Matthes and Alexander Popov. JPN 15 10 3 10 18 20 Ian Thorpe (AUS) now has 19 gold medals GER 11 11 8 6 19 17 obtained in Olympic or World Championships in GBR 5 6 7 10 12 16 25 or 50m and with 11 individual gold medals FRA 3 7 5 5 8 12 ITA 2 2 12 7 14 9 he became the first of FINA medallists. Other CHN 6 7 \ 1 6 8 exploits – he obtained a medal on 100m, 200m HUN 2 4 2 4 4 8 and 400m Freestyle (two gold and one silver). NED 6 5 6 3 12 8 RUS 4 1 10 7 14 8 Franziska van Almsick (GER), winner of 10 ROM 7 4 3 3 10 7 Olympic medals in four Games (1992, 1996, UKR 3 3 3 4 6 7 2000 and 2004) will probably never be an GRE \ 2 \ 4 0 6 Olympic Champion. POL 1 4 2 1 3 5 SWE 3 4 3 1 6 5 First Gold Olympic swimming medal for BRA \ 3 2 2 2 5 Zimbabwe thanks to Kirsty Coventry. First RSA 5 \ 5 4 10 4 individual Olympic titles for Jodie Henry (AUS), ESP 2 4 \ \ 2 4 AUT \ 1 \ 2 0 3 Xuejuan Luo (CHN), Laure Manaudou (FRA), a CAN 7 \ 6 3 13 3 first for a French women’s swimmer), Camilla ZIM \ 3 \ \ 0 3 Potec (ROM), Otylia Jedrezjczak (POL, a first CRO \ \ 1 3 1 3 for a Polish women’s swimmer), Petria Thomas DEN 2 3 \ \ 2 3 ALG \ \ \ 2 0 2 (AUS), Michael Phelps (USA), Kosuke Kitajima KAZ \ \ \ 2 0 2 (JPN) and the South African Relay (men’s SVK 4 2 \ \ 4 2 4x100m, a first for Africa). BLR 1 2 \ \ 1 2 First Olympic titles also for the members of ARG \ 1 \ \ 0 1 KOR \ 1 \ \ 0 1 the USA Women’s Relay 4x200m, Natalie TUN \ \ \ 1 0 1 Coughlin, Carla Piper, Kaitlin Sandeno, Dana TRI \ \ \ 1 0 1 Vollmer. LTU \ \ 1 1 0 1 SLO \ \ \ 1 0 1 First Olympic medal in swimming for CZE \ \ 2 \ 2 0 Trinidad and Tobago thanks to George Bovell. FIN \ \ 1 \ 1 0 First Olympic medal for a Croatian male ISL \ \ 1 \ 1 0 swimmer, thanks to Druje Draganja and for ISR \ \ 1 \ 1 0 JAM 1 \ \ \ 1 0 Romania thanks to Razvan Florea. CRC 2 \ \ \ 2 0 First medal in relay for Italy (3rd, 4x200m SUI 1 \ 1 \ 2 0 men). The number of National Federations with Five men kept their titles won in Sydney – an Olympic victory in swimming is the highest Gary Hall Jr (USA, 50m), Pieter van den of the Olympic History – 11 against 10 in 1988. Hoogenband (NED, 100m), Ian Thorpe (AUS, Swimmers of 20 National Federations went up 400m), Grant Hackett (AUS, 1500m) and Ian on to the podium. Crocker (USA, 4x100m Medley). After Athens 2004 and since 1896, a total of Rookie of the 2004 Olympic competitions – 430 swimmers have obtained the title of Daniel Gyurta (HUN, 16 years old), second in Olympic Champion and 1,204 swimmers have the 200m Breaststroke. obtained an Olympic Medal. After Athens 2004, USA counts in swimming Jennifer Thompson (USA) obtained her 11th 201 Olympic titles out of a possible 452 – all Olympic medal – seven in gold but all in relays, obtained between 1900 and 2004. Australia three in silver, one in bronze. She reinforced her has 51 titles. first place in front of Franziska van Almsick (10

96 SWIMMING IN AUSTRALIA – November-December 2004

OPEN WATER PhilatFINA & OLYMPISM Before the last race of the FINA Marathon Swimming OLYMPIC HISTORY – 10th PART World Cup 2004 By Manfred Bergman STOYCHEV & MAURER ALREADY Director of the Philately Department of the WINNERS International Olympic Committee

After the 12th and penultimate race of the 1956 – MELBOURNE 2004 edition of the FINA Marathon Swimming World Cup, the Bulgarian Petar Stoychev, in the men’s competition, and the German Angela Maurer, amongst women, already assured the first position in the overall ranking of this competition. At the 1956 Olympic swimming events, For Stoychev, it is his fourth consecutive Australia won no less than 16 out of 35 possible success, after the victories in 2001, 2002 and medals. Amongst many champions, Murray 2003. Angela Maurer had been first in 2002 and Rose, nicknamed the Golden Boy for his blonde second last year. hair or the Seaweed Kid for his, at the time, 12th race in USA – 10km for USA in Atlantic unusual diet, won three gold medals – 400m City, September 11, 2004 Freestyle, 1500m Freestyle and 4x200m On September 11, 2004, the long distance Freestyle Relay. During his career he broke 15 European Champion Alan Bircher (GBR) won world records, dominating in the 400, 800 and the 10km for USA in Atlantic City and obtained 1500 metre events. He was honoured on stamps his first victory in a FINA Swimming World Cup by the Dominican Republic – 1959, Guyana – race. He preceded two other newcomers on the 1991 and by an Australian stationery in 1996. podium of the FINA series – the Australian Grant Cleland and the Czech Jakub Fichtl, all finishing in the same minute. The Frenchman Stéphane Gomez was 4th – he reinforced his second place of the general standings. The Bulgarian Petar Stoychev, only 8th, assured his first place of the general ranking. In the Aged 19, Dawn Fraser won a gold medal in women’s event, the American Sara McLarty also the 110 yards (now 100 metres) Freestyle, obtained a first FINA World Cup success – she setting a new world record. In 1962, she finished a few seconds before the famous became the first woman to swim the 100 metres Germans, Britta Kamrau and Angela Maurer. in less than one minute and during her 49 participants from 13 countries were successful career, Dawn won eight Olympic present – 29 men: ARG (3), AUS (1), BRA (1), medals. She was honoured on stamps – Sharjah BUL (1), CAN (3), CZE (1), FRA (1), GBR (2), 1956; Khor Fakkan 1960; Guyana 1991; Palau HUN (1), MKD (1), RUS (1), USA (13) – 20 1992; Ghana 1996 and Australia 2000. women: AUS (2), BUL (1), CAN (2), CZE (1), GER (2), MKD (1), USA (11). RESULTS MEN 1. Alan Bircher (GBR) 1:52.12 2. Grant Cleland (AUS) 1:52.25 3. Jakub Fichtl (CZE) 1:52.55 4. Stéphane Gomez (FRA) 1:53.00 5. David Creel (CAN) 1:53.01 6. Damian Blaum (ARG) 1:53.03 7. Evgeni Bezrouchenko (RUS) 1:53.20 8. Petar Stoychev (BUL) 1:53.22 Japanese Masura Furukawa, “specialist” in WOMEN swimming Breaststroke under the water – he 1. Sara McLarty (USA) 2:05.04 2. Britta Kamrau (GER) 2:05.06 originated a change in the stroke rule, which 3. Angela Maurer (GER) 2:05.08:23 had to be above the water – proved to be the 4. Ivanka Moralieva (BUL) 2:05.08:89 best also with the “new” technique and 5. Karley Stutzel (CAN) 2:05.09:32 dominated this event until 1961. The 1956 6. Catherine Ware (AUS) 2:05.09:95 7. Ivetta Klavacova (CZE) 2:05.53 Melbourne 200m Breaststroke gold medallist 8. Tanya Hunks (CAN) 2:06.20 was honoured by the Dominican Republic in 1959.

97 SWIMMING IN AUSTRALIA – November-December 2004

CONTINENTAL, INTERNATIONAL COMPETITIONS, OTHER GAMES 2004 Dec 9-12 European SC Champs Vienna AUT

2005 Jan 6-16 20th Deaflympic Games Melbourne AUS Australian Youth Olympic Jan 19-23 Sydney AUS Festival Jun 24- th 15 Mediterranean Games Almeria ESP Jul 3 In the 1950s, Germany had in Ursula Happe Aug 11-21 Universiade Izmir TUR its international swimming star – the first post- Dec 1-15 West Asian Games Doha QAT TBA 4th East Asian Games Macao MAC war athletic hero. In 1952, Ursula qualified to 2006 compete at the Helsinki Olympics but was Jul 27- 28th European Swimming Budapest HUN defeated in the semi-final round. In 1954, she Aug 6 Champs won the German 200m Breaststroke and the Aug 17-20 Pan Pacific Championships Vancouver CAN Sep 8th African Swimming Champs Dakar SEN 100m Butterfly national titles – Butterfly had Dec 1-15 15th Asian Games Doha QAT just been recognised by FINA as a separate 2007 4th CISM Military World stroke. In Melbourne, Ursula conquered the Oct 14-21 Hyderabad IND gold medal in the 200m Breaststroke by beating Games Rio de TBA Pan-American Games BRA the 1952 champion Eva Szekely (HUN). Ursula Janeiro was honoured by the Dominican Republic on a stamp in 1959.

FINA CALENDAR FINA BUREAU FINA CHAMPIONSHIPS, WORLD CUPS & OLYMPIC President Mustapha Larfaoui (ALG) GAMES Honorary Secretary Bartolo Consolo (ITA) 2004 Honorary Treasurer Dr. Julio Maglione (URU) Swimming World Gennady Aleshin (RUS) Nov 26-28 Melbourne AUS Cup No.2 Hironoshin Furuhashi (JPN) Nov 26- 3rd FINA World Vice-Presidents Dale E. Neuburger (USA) Abu Dhabi UAE Dec 2 OWS Champs Roger Smith (AUS) Swimming World Chief Olatokunbo Thomas (NGR) Dec 2-3 Daejon KOR Cup No.3 Hussain Al Musallam (KUW) 2005 Abd el Rahman Amin (EGY) Swimming World Cup Rafael Blanco (ESP) Jan 18-19 Stockholm SWE No.4 Sven Egil Folvik (NOR) Swimming World Cup Eldon C. Godfrey C. A. (CAN) Jan 22-23 Berlin GER No.5 Manuel A. de Jesus (PUR) Swimming World Cup Nory Kruchten (LUX) Jan 26-27 Moscow RUS Members No.6 Francis Luyce (FRA) Swimming World Cup Guillermo Martinez (CUB) Feb 11-12 New York USA No.7 William (Bill) Matson (NZL) Swimming World Cup Rio de Coaracy Nunes Filho (BRA) Feb 18-20 BRA No.8 Janeiro Pipat Paniangvait (THA) 11th FINA WORLD Sam Ramsamy (RSA) Jul 17-31 MONTREAL CAN CHAMPS Qiuping Zhang (CHN) Honorary Life 2006 Lic. Javier Ostos Mora (MEX) TBA 4th FINA World OWS Champs TBA CAY President th Immediate Past TBA 11 FINA Synchro SW. World Cup TBA JPN Gunnar Werner (SWE) th San Honorary Secretary Aug 11 FINA Masters World Champs USA Francisco FINA TECHNICAL COMMITTEES 10th FINA Junior Synchro SW. Swimming TBA Guangzhou CHN World Champs Chairman Carol Zaleski (USA) 8th FINA World SW Champs Vice Chairman Michel Salles (FRA) TBA Shanghai CHN (25m) Honorary Secretary Søren Korbo (DEN) 2007 Donald Blew (AUS) 12th FINA World Ben Ekumbo (KEN) TBA Melbourne AUS Championships Shinji Higashijima (JPN) 2008 William McFarlane (CAN) Aug 8-24 Olympic Games Beijing CHN Members Orban Mendoza (PUR) FINA MEETINGS Kitty Orosco de Paluci (ARG) 2005 Woon Sui Kut (SIN) Jul 13-15 FINA General Congress Montreal CAN Rüdiger Tretow (GER) Jul 13-15 FINA Technical Congresses Montreal CAN Andriy Vlaskov (RUS) TBA FINA Bureau Meeting Shanghai CHN Bureau Liaison Roger Smith (AUS)

98 SWIMMING IN AUSTRALIA – November-December 2004

Open Water Swimming Culture & Olympic Education Chairman Alan M. Clarkson (GBR) Lic. Javier Ostos Mora (MEX) Vice Chairman Hans A. Beijer (NED) Chief Olatokunbo Thomas (NGR) Honorary Secretary Shelley Taylor-Smith (AUS) Sven Egil Folvik (NOR) Valerius Belovas (LTU) Manuel de Jesus (PUR) Flavio A. Bomio (SUI) Francis Luyce (FRA) Jaime Cardenas (COL) William Matson (NZL) Stephen A. “Sid” Cassidy (USA) Members Dr. Mohie Wahid Farid (EGY) Development Tomas Haces German (CUB) President Mustapha Larfaoui (ALG) Dennis Miller (FIJ) Honorary Secretary Bartolo Consolo (ITA) Vladimir Srb (CZE) Honorary Treasurer Dr Julio Maglione (URU) Ronnie Wong Man Chiu (HKG) Gennady Aleshin (RUS) Bureau Liaison Nory Kruchten (LUX) Hironoshin Furuhashi (JPN) Synchronised Swimming Vice-Presidents Dale E. Neuburger (USA) Chairman Stefanie Haeberli (SUI) Roger Smith (USA) Vice Chairman Lina Rosa Becerra de Devonish (VEN) Chief Olatokunbo Thomas (NGR) Honorary Secretary Virginia Jasontek (USA) Executive Director Cornel Marculescu Danae Christou (EGY) Marketing Sue Edwards (NZL) President Mustapha Larfaoui (ALG) Miwako Homma (JPN) Honorary Secretary Bartolo Consolo (ITA) Igor Kartashov (RUS) Honorary Treasure Dr Julio Maglione (URU) Members Diane Lachapelle (CAN) Executive Director Cornel Marculescu Ulla Lucenius (FIN) Swimming World Cup Stefania Tudini (ITA) President Mustapha Larfaoui (ALG) Min Ja Shin (KOR) Honorary Bartolo Consolo (ITA) Cristina Villicana de Gonzalez (MEX) Secretary Bureau Liaison Gennady Aleshin (RUS) Dr Julio Maglione (URU) and one representative Masters from each Continent where the FINA Swimming Chairman Victor Nogueira (POR) Honorary World Cup Series meets are held: AMERICAS: Vice Chairman Zvi Ruttert (ISR) Treasurer Chuck Wielgus (USA); ASIA:Jin Zhi (CHN); Honorary Secretary Frantisek Stochl (CZE) EUROPE: David Sparkes (GBR); OCEANIA: John Rose M. Cody (PUR) Devitt (AUS) Edward Evelly (CAN) Managing Mike Unger (USA) Dr. Daniel Garcia (URU) Director June F. Krauser (USA) FINA Legal Commission Members Tarja Liljeström (FIN) Gunnar Werner (SWE), FINA Immediate Past President Lyall Mortimer (NZL) Honorary Secretary Virendra Nanavati (IND) Roger Smith (AUS) and Chief O. Thomas (NGR), Mohamed Salah Redouane (ALG) Members FINA Vice Presidents and Coaracy Nunes Filho Ivan Wingate (AUS) (BRA), FINA Bureau Member Bureau Liaison William Matson (NZL) Press Sports Medicine Chairman Camillo Cametti (ITA) Chairman Dr. Margo Lynn Mountjoy (CAN) Honorary Secretary Jean-Louis Meuret (FRA) Honorary Secretary Dr. Eide Lübs (GER) Chaker Belhadj (TUN) Dr. Khwaja M.S. Aziz (BAN) Gregory Eggert (USA) Prof. David Francis Gerrard (NZL) Javier Lopez (COL) Members Members Dr. Mohamed Kouidri (ALG) Russell McKinnon (AUS) Dr. C.R. van den Hoogenband (NED) Nick Thierry (CAN) Bureau Liaison Manuel de Jesus (PUR) Elena Vaitsekhovskaia (RUS) FINA COMMISSIONS Bureau Liaison & Sam Ramsamy (RSA) Athletes Spokesman at FINA Events Chairman Janet Evans (USA) FINA DOPING PANEL & DCRB Honorary Secretary Alexander Popov (RUS) Panel Francesco Attolico (ITA) Chairman Harm Bayer (GER) Gustavo Borges (BRA) Bernard J. Favaro (USA) Melissa Cunningham (AUS) Ben Belkacem Farid (ALG) Penelope Heyns (RSA) Members Peter Kerr (AUS) Members Tian Liang (CHN) Jean Lob (SUI) Fernando Platas (MEX) Toshio Ueyanagi (JPN) Karine Schuler (FRA) Doping Control Review Board (DCRB) Miyako Tanaka-Oulevey (JPN) Chairman Dr. Andrew Pipe (CAN) Irina Vyguzova (KAZ) Dr. Larry D. Bowers (USA) Bureau Liaison Gunnar Werner (SWE) Dr. Brian Corrigan (AUS) Coaches Prof. Winton Arthur Hawksworth (RSA) Members Chairman Peter Daland (USA) Prof. Willem L. Mosterd (NED) Honorary Secretary Alan Thompson (AUS) Prof. Moutian Wu (CHN) Osvaldo Arsenio (ARG) Prof. Jordi Segura (ESP) Leif Carlsson (SWE) EXECUTIVE DIRECTOR Members Juan Jane Giralt (ESP) Cornel Marculescu Imura Masayo (JPN) Shaozhen Zhong (CHN) Bureau Liaison Abd el Rahman Amin (EGY)

99