IN – November-December 2003

CONTENTS

Coach & Child Protection (Glenn Beringen) ...... 1 ASCTA, PO Box 824, Mailing Address AUSSI Masters News ...... 2 Lavington NSW 2641 Coaching & Officiating – Athletics for Life (Fletcher Email [email protected] McEwen)...... 2 Web Site www.ascta.com ASCTA Convention 2003 Masters Stream (Kay Cox) 6 53 Free Ideas (Allan Kopel) ...... 8 Membership Phone: 02 6041 6077 Enquiries Fax: 02 6041 4282 Curl-Burke Keys to Excellence – The Gold ASCTA Insurance Standard (Michael J. Stott) ...... 15 1300 300 511 Sports Medicine Australia News...... 18 Brokers Working with Children Kit...... 20 New Drug Tests will help catch Cheats...... 21 SWIMMING in AUSTRALIA is published six times Public Health Measure s for Athletes – Tricks to annually. staying healthy (E. Nessel)...... 21 Copy Deadline January-February 15th January Swimming Biomechanics & Injury Prevention th (J.N. Johnson, J. Gauvin, M. Fredericson) ...... 26 March-April 15 March May-June 15th May Essentials of GREAT (Leigh Nugent th & Terry Gathercole) ...... 31 July-August 15 July September-October 15th September Swim Downs: Best Practice (David Pyne)...... 34 th How much Huff & Puff? Training Endurance November-December 15 November (John Carew & David Pyne) ...... 37 Preparation of Sprint Swimmers (Gennadi Advertising Rates (inc. GST) Touretski)...... 41 1 Issue 3 Issues 6 Issues Screening (Peter Blanch) ...... 45 $$ $ Physiotherapy & Swimming (Peter Bishop) ...... 48 Full Page 600 1,300 1,850 Mental Mastery – Applied Sport Psychology for ¾ Page 500 1,100 1,500 Swimming (Clark Perry) ...... 51 ½ Page 300 750 1,200 LEARN TO SWIM ...... 53 ¼ Page 200 500 900 The Junior Swimming Program (Craig Hardy) ...... 53 Banner 4cm x 1col 55 The Joy of Synchro (Sharyn Martin) ...... 53 Training Principles – Today & Yesterday (Forbes NOTICE TO ADVERTISERS Carlile) ...... 55 USA vs. Australia – A Historic Rivalry (USA All copy is subject to acceptance by the publisher. All Swimming) ...... 58 advertisers must ensure that their advertisements FINA Aquatics World ...... 60 comply strictly with the requirements of all Federal USA Swimming targets Summer Season (Mary Legislation. The publisher reserves the right to reject Wagner)...... 60 copy without giving any reason or explanation. Excitement in the Harbour (Gregory Eggert) ...... 61 The Countdown has started – 10th World Masters COPYRIGHT ISSUE FROM THE PUBLISHER Championships 2004 ...... 63 FINA Calendar ...... 66 As more and more articles with invaluable technical Fédération Internationale de Natation ...... 66 and research data have and will be published – Shocking News about through our Magazine for our Members to read and Lightning & Pools (Peter Plumridge)...... 68 use, it is timely to mention Copyright infringements. Nudgee Swim Camp Report (Geoff Butturini) .... 69 Don’t know much ...... 71 The ASCTA Magazine (SWIMMING in AUSTRALIA) Coaching Development & the Second of Publisher strongly advises all concerned that any Thermodynamics (Brent Rushall) ...... 72 attempts to reprint articles or excerpts from contents Success in Small-Town America (Pam LeBlanc) 79 is prohibited without the written permission of the WSCA Newslette r...... 81 publisher and author. Any infringements of copyright Guide to a Coach’s (G. Edson & J. Simon) 81 will be dealt with accordingly. Coaching (Guy Edson) ...... 83 Letters to the Editor...... 91 Views expressed in articles are those of the Telstra Australian Championships Program of authors and do not necessarily reflect those of Events & Qualifying Times...... 95 the Editor or the Board of ASCTA. Fisher & Paykel Australian Age Championships Program of Events & Qualifying Times...... 97 SWIMMING IN AUSTRALIA – Novembe r-December 2003

As a responsible coach, you are required to COACH AND CHILD have the credentials of people involved in your sporting organisation checked.

PROTECTION This preventative action is an important step By Glenn Beringen in creating and maintai ning a safe environment. Swim Coach, Australian Institute of Sport It helps minimise the risk for you, your Reproduced from 2003 Vol.7 Number 1 sporting organisation and – most importantly – the athletes with whom you deal directly. Coaching athletes at any level is a huge responsibility. It is important to understand I believe this is all based on common sense. that you, the coach, play a leading role in their It protects the health, safety and wellbeing of all lives. Many athletes spend more time with their coaches and athletes. coach and respective trai ning groups than they do with their families while they pursue their LEGAL REQUIREMENTS sporting dreams. (Extract from Child Protection Overview, Australian Sports Commission 2001) Athletes deserve to be in a safe, professional environment – the same situation you would Child abuse is illegal in all States and demand of a coach whose responsibility it was Territories of Australia with each having their to guide the athletic development of your child. own that cover the reporting and investi gation of cases of child abuse. We must provide an environment where everyone involved is safe from harassment of Mandatory reporting of child abuse (also any kind, abusive behaviour, discrimination or called ‘notification’), where some professions are victimisation. legally required to report any abuse they suspect or notice, applies in all States and So how do you ensure you are providing this Territories (with the exception of Western environment? Australia) although the professions involved are different. Let us look at a few practical tips… In New South Wales and Queensland, • Make sure you undergo Member specific-child protection and intervention Protection Training, which is usually legislation now applies to the sport and provided by government and administered recreation industry. The Victorian Government by your national or state sporting is currently developing a Working with Children association Check scheme based on the NSW and • Learn and understand what the Member Queensland legislation. The South Australian Protection Policy means and if you are not Government recently commissioned and sure about any aspect of it, make sure released a review of child protection. It is now you follow up any questions preparing legislation based on the • If you are the leader (Head Coach) of a recommendations of the report aimed at club or state-based program, ensure that improving methods of protecting children. each and every person involved either in an employed or voluntary capacity within Legislation alone is not enough to protect your program receives Member Protection children. Sporting organisations need to adopt Training. This could include people who several basic principles and implement a range are officials, masseurs and volunteering of risk-management strategies that address the parents, as well as people who serve on above points. These strate gies are listed on the Boards or Committees. ASC Website … www.activeaustralia.org/hfs.

In certain States now involved in An organisation’s ability to use all these administering the Member Protection Policy, processes will depend on available resources. police checks are mandatory for volunteers and However, the most effective resource is informed paid officials who work with children in sport. people. Increasing an adult’s awareness of how abuse can happen – what to look for – and fostering a sense of responsibility for the welfare

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of children under their care are the most effective strategies an organisation can implement. AUSSI As a coach, you are one of the most important people in the lives of our young MASTERS athletes. DON’T TAKE IT LIGHTLY.

Child protection legislation makes it NEWS mandatory for sporting organisations and individuals involved in sport as a paid employee Reproduced from Vol 1 Number 2 August 2003 or a volunteer to meet certain requirements. These requirements also apply to individuals COACHING & OFFICIATING and organisations originating outside of the States with child-protection legislation in place. ATHLETICS FOR LIFE For example, if a sporting organisation sends junior players to New South Wales or Editor’s Note: Queensland for training camps, competition or Fletcher McEwen is Director, IAAF Regional other activities, those travelling with the teams Development Centre, Adelaide. This article is an may have to undergo the relevant checks. extract of a Keynote Address given at the 2002 AT&FCA Congress. If organisations based outside New South I would like to thank Mr McEwen for Wales and Queensland want to conduct police permission to publish the extract in the AUSSI checks on existing personnel in, or applicants National Newsletter. Although he is writing for, child-related positions, they will need to primarily about Masters Athletics, his obtain advice from their relevant State Police comments apply equally to Masters Swimming. jurisdiction as to the procedure to be followed. The full text of his address is available from the AUSSI National Office. FOR MORE INFORMATION here is little doubt that athletics is widely Australian Sports Commission Tpractised by people of all ages. But is www.activeaustralia.org/hfs athletics a sport for life? Is it a sport that one competes in throughout all phases of life? This CHILD PROTECTION INFORMATION is not quite so clear. A cursory examination of AGENCIES age profiles of participants in Australia QLD Commission for Children and Young People and New Zealand shows that there is a period in www.childcomm.qld.gov.au early adulthood where participation rates are (07) 3247 5525 very low. NSW Commission for Children and Young People I have recently received the annual report of www.kids.nsw.gov.au/check/ New Zealand, which contains the registration (02) 9286 7276 figures for that country since 1995. It is NSW Ombudsman interesting to note that of all of the senior www.ombo.nsw.gov.au/child_protection/index.html members of Athletics New Zealand in 1995 30% (02) 9286 1000 were veteran athletes – whereas in 2002, that Child Wise figure had risen to 67%. The rise was gradual www.childwise.net and the figures virtually identical between the (03) 9645 8911 sexes. Clearly many athletes are giving the sport National Association for Prevention of Child away in early adult years and it is only in their Abuse and Neglect (NAPCAN) late 30’s that any return. For these people www.napcan.org.au athletics is not a SPORT FOR LIFE … it is (02) 9211 0224 merely a sport that can be practised at all WA Family and Children’s Services stages of life. (08) 9222 2555 What is important is that we can understand SA Child and Youth Health why it is that athletes opt in and out of the (08) 8303 1500 sport at different times of their lives. NT Family and Children’s Services Participation depends on a number of (08) 8999 4789 determining factors – all of which interact. ACT Family Services Child Abuse Prevention and These causes are not just physical, but social, Education Unit environmental and economic. As we pass (02) 6207 1382 through life, our circumstances are in continual

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flux. We pass through social and economic treatment. highs and lows, physical highs and lows and The recognition of these phases has led to a psychological highs and lows – all of which new “Life Span” perspective being put onto affect our potential to participate in sport. We development considerations. In this view need to examine how these factors change and significant changes occur in later life, which interact in the different phases of life and then must be considered and the whole new see how they affect the behaviour of athletes, apportioning of timing of various developmental coaches and administrator as they pursue the changes is required. Adulthood, unlike in the sport. past, now forms up the longest developmental THE LIFE SPAN phase of our lives. The great increases in longevity that have FACTORS AFFECTING PARTICIPATION occurred in recent times has forced If we intend athletics to be a sport for life we contemporary analysts to change the standard need to know what brings competitors to it and view of human development. Average life what drives them away. People participate in expectancy has risen steadily from ancient athletics for a variety of reasons. Some do so times till the present rising to a remarkable rate because they are good at it, some because they of increase in the latter half of the last century. enjoy the challenge to improve, some for the Almost 15 additional years of life have been social interaction and others simply for the fun added since World War II. of it, because they enjoy it. On the other hand The traditional view of human development people are driven away for other reasons – it is saw the vast majority of changes taking place in too hard to do well, it is boring, it is too childhood and adolescence with the adult years expensive or too inconvenient and so on. being comparatively short and unremarkable as Whatever the factors, either positive or negative, relatively little change took part during them. they must be considered when deciding on the The focus of any discussion on development form of the sport that should be offered. was naturally the early years. Very little Athletics does not take place in a vacuum. attention was given to adulthood. However, now Human beings are social animals and all that the length of adulthood has been greatly human activity, including sport, takes place in extended, we have a pool of older people who the socio-cultural context in which we live. If we not only live longer but who see themselves as are to promote participation in athletics we spiritually young and who want to take part in must ensure that, whatever we offer, is in tune physical activity – including sport. Furthermore, with the broader society in which it takes place. they have the time and the economic means to There are a whole host of factors impinging do so. Their participation has added a whole on an individual’s decision to participate in new dimension to sporting activity. athletics, which are far too numerous to list. They need appropriate sporting outlets, and Rather than do so I wish to identify three broad administrators and coaches must cater for areas that affect the nature and extent of them. Their needs are unique to their participation. They are physical social- generation. While many still think of them as environmental and economic. All of these simply older versions of young athletes … they factors interact. No single factor is compelling are not that. In the same way that children are and it is their combined effect, together with not miniature adults, veteran athletes are not that of heredity, which determines the nature just older athletes. These athletes have changed and extent of individual participation. considerably since their peak years – both PHYSICAL FACTORS physically and mentally – and they require The most obvious determinant of sporting special treatment in comparison with normal participation is physical talent. Without this an athletes. athlete’s ability to compete is severely limited As older age people become more prevalent and so naturally, those with talent are attracted in society, many are now differentiating between to the sport in which they have the talent. This the merely old and the old-old. As late attraction may not always be enough to make adulthood numbers increase and many live well an athlete continue in the sport but it is strong. into their eighties, some experts have suggested I well remember a recent Australian that the period of late adulthood is in itself international remarking that she didn’t like another developmental stage. In this stage athletics but she did it because she was good at physical deterioration has well set in and it. enormous differences are evident between these Physical ability is not fixed for life. It can be people, and even those in their fifties. They in enhanced by training or diminished by lack of turn have their own age-group specific exercise (fortunately, for a coach’s role would be characteristics demanding their own special greatly diminished if this was not the case.)

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Furthermore, our physical prowess changes values changed. with age, it is not constant. As we pass through As we pass through life our social life a great number of physical changes take circumstances change and hand in hand with place. Some of these changes are clearly visible. these changes go changes in our normal For example, the relative proportions of our activities. There can be no doubt that the bodies change remarkably through the early nature of our participation in sport is strongly stages of development. Relative head size at linked to our social milieu. birth is about double that of an adult. Relative The peak drop-out times from athletics are limb length reaches a peak prior to the well known. It is not surprising that they adolescent growth spurt, with boys in particular coincide with key changes in the social life of often being described as “all arms and legs” at the individual. For example, whilst at school, this stage. These dramatic changes have many sports participation is easy. Teams are consequences for athletes as balance and skill organised, practice is supervised, equipment levels drop, and the athlete has to become and facilities are provided on site and accustomed to the constant changes until the participation times are arranged to fit in with final proportions stabilise in late adolescence. the rest of the daily routines of the student. Structurally we also change with time. There This all changes when the athlete leaves school. are hidden anatomical changes that have Work does not stop at 3.30pm so that training important consequences for coaches. Internal can commence. Lectures are scheduled at structures, such as joints, continuously change, inconvenient times. Physically it is hard to get as illustrated by longitudinal X-ray studies of, to training if the training venue is remote. for example, the knee and the elbow. Furthermore, there are to perform in Physical ability reaches a peak in early adult job or study, all of which militate against years and generally the period of peak sporting participation. If we are to retain performance coincides with this. In the past this athletes at these critical times we had better was considered to be in the 20’s, but recent make their involvement attractive. experience has demonstrated that peak Young adults now live in an entirely different performance years can be extended well into the social environment from that of my era. They 30’s. The phenomenon of late age participation have greater freedom of movement and at the highest international level is no doubt a interaction, a greater variety of things to do and product of the increased financial incentives a greater range of sport and activities of which now on offer, together with the acceptance of to partake. They also have more pressures to professional sport as a legitimate career. This deal with: social links are weaker and there is clearly shows the great influence that social and great concern for identity and belonging. economic factors have on sporting participation. Today’s youths are more alienated and are Eventually our physical capacities go into searching for reassurance and inclusion. In that decline. This is inevitable, but we do have the context team sports may offer more to them ability to slow down the process. We now know than individual sports. that appropriate exercise and training can The physical environment has a major role in greatly slow down the rate of physical decline determining whether athletes will take up the and indeed, even temporarily, reverse it. The sport. Unless conditions are right, athletes will realisation that exercise can, for example, not train and compete. reverse the deossification of bones, has resulted ECONOMIC FACTORS in it being promoted amongst older people as a In the days of USER PAYS, governments means of health protection. have built facilities on a grandiose scale and It is now accepted that age is not a barrier to then have tried to recoup their expenditure from participation in sport, and the physical benefits all users. The result is that training fees are of such are clear. There has been a remarkable expensive and athletes tend to shy away. This, change in attitude to participation in sport by in turn, results in the fees rising and even more mature adults and this is reflected in the disincentive to train. The greater the cost of strength of veterans’ sport throughout the participation, the more attractive the sport must world. be for us to retain our competitors. SOCIAL/ENVIRONMENTAL FACTORS In the later years of life, involved athletes The social and environmental background have the financial security and disposable has a huge influence on sporting participation. income that allows them freedom to participate In the last section on physical ability it became in sport. Veterans’ participation has become clear that although there is no physical barrier socially acceptable and economically possible. to participation of veteran athletes, wide spread Veterans combine competition with social participation was only achieved after social activity and travel and the overall package,

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although expensive, provides a positive and Whatever the reason there is a return to beneficial result. competition evident at this age. Some of these In summary, athletic participation is affected athletes are content with mere participation but by a number of complex interacting influences. others rekindle the competitive spirit and seek If we wish to have athletics as a sport for life we the challenge of and success in competition. As must recogni se these influences and tailor our a result there is a need for appropriate sport to deal with them. If we do not do so, we competition structure that caters for both cannot expect the sport to draw participants needs. from all stages of life. Expectations of continued participation need What concerns me is that although an to be tempered with the realisation of physical individual’s circumstances are in constant flux change. On a gross scale, some athletes like me, through life, the essential competition structure for example, may need to change events to fit in that we offer does not change. Is this with a changed physique. I found that my appropriate? changed physical shape was much more THE LIFE JOURNEY suitable for the hammer throw than the pole Life can be divided into a number of phases vault and so was able to extend my A-grade each of which has its own characteristics and it interclub career by many years after changing will be these phases that we will use as events. stopping points in the athletic journey. For others there must be a realisation that EARLY ADULTHOOD training loads of the past may no longer be I believe that the nature of our competitions appropriate. For example, the loss of muscle is a major contributor to our failure to gain and elasticity makes speed training much more retain competitors in this age group. We have difficult in older athletes, as prolonged speed failed to match our competitive structures to work often leads to injury in these age groups. the social environment in which young adults Physical weaknesses that have a marked live and as a result we have lost them. There is limiting effect on training emerge in this age a critical need to find ways of organising our group. Coaches and athletes need to adjust sport so that it is more IN TUNE with the their expectations of training loads, in volume, lifestyle of young adults and therefore more intensity and the nature of the work being done. attractive to them. Young adults have nowadays This period of athletic participation is one in put marriage and careers into the background which athletes can derive great satisfaction. and are more worried about instant Competitive success is once more attainable as gratification. They are the NOW GENERATION, the competitive field is once again narrowed by they seek instant gratification and have little the introduction of age groupings. The five -year regard for the future. Given this, we must age groups have athletes entering and leaving a provide it if we wish to retain them as division at each end allowing for a constant competitors. The continued presentation of old changeover in competitors in any division. In style, boring, drawn -out all afternoon addition, this period corresponds with a time competitions is self-defeating. New, more vital, when most people are beginning to move in a competitive arrangements must be found for the zone of financial and social comfort, and so normal competitor. many are able to combine athletic pursuits with Similarly, there has been an over emphasis travel and leisure pursuits. This is attested to on elite performers and individual competition by the widespread popularity of veterans’ games in latter years. The gradual decline in the throughout the world. importance of team competition particularly LATE ADULTHOOD through the introduction of graded competition As our population has become more skewed has eliminated the reason for many middle to the older end of the age scale, a great deal range athletes to participate. They have no more interest and recognition of late adulthood value as elite athletes and now, because club has emerged. Many more people have a competition had been downgraded, they have no significant period of life as older adults, and the value as team members. We need to rekindle extended life span has led some to divide this club competition. period into two phases … old age and old-old MIDDLE ADULTHOOD 35+ age. It is only with the onset of middle age that From the late 50’s on there are remarkable the majority of people now tend to think of the physical changes occurring in individuals, future. At this time a number of people return which obviously affect their ability to participate to the sport as they think of the health benefits in athletics. These changes are gradual and less of an active lifestyle. Others find that they now noticeable than the rapid changes of adolescent have more leisure time and wish to fill it. years but in the end they are just as significant.

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Bones become thinner and lighter and hence contributed greatly to the success of the more susceptible to breakage. Muscles become Masters Stream. Particular thanks must go to softer and less elastic and hence unable to David Speechley, Alina Graham, and Mary handle speed work. They shrink and are Sweeney for their assistance in putting this replaces with fibrous tissue decreasing together. strength. Organ size and work capacity Level 1M Short Course diminishes dramatically resulting in significant After several months of discussion between decreases work capacity. These changes limit me, Ross Gage (Convention Convener), the potential of older athletes but they do not Queensland AUSSI, members of the Coaching prevent them from taking part in sport. It is Committee and the National Management now well established that this age group Committee the program came together and was responds well to exercise and that exercise has published in the mainstream Convention an important role in arresting this decline and program. even in some cases, reversing it. Consequently The Masters’ Stream was allocated to Sunday there are strong influences now acting to 4th May. The Convention organisers were very encourage older adults to maintain an active life accommodating in making allowances for our style, and many turn to competitive sport to participants to attend Keynote Speaker sessions achieve this. on that day, and with the fee structure One of the major roles of the coach with this arrangement. group is the need to structure the athlete ’s It was decided that as the Level 1M Short involvement to match the physical limitations of Course was well received last year, and due to the athlete. The coach must seek the balance of the pending changes in our coaching courses work that allows for beneficial health returns and the restructure of ASI’s (Australian and limits the potential for injury. Here may Swimming Incorporated) coaching framework, also be a role for the coach to moderate the this may be a last opportunity to offer the Level behaviour of the competitive zealots as they 1M Short Course (the prerequisite for this progress into older age. course is a Level 1 ASI qualification). CONCLUSIONS The timetable also allowed for participants to We need to look at participation in athletics attend the Keynote Speaker’s presentation mid in terms of the whole of life. The nature and morning, so in order to fit the course into the style of participation will change to reflect the day we had to start early and finish late. The changing social, physical, environmental and use of a pre-course home package for the Rules economic circumstances prevailing at the time. unit was also trialled. For units with an Greater effort needs to be made to ensure that experienced and known presenter the time was the types of competitive opportunities offered reduced slightly and the presentations are matched to the needs of people of all ages. streamlined to fit the time frame. At the same time coaches need to be aware of Our President welcomed the group at the the changing nature of athletes’ participative start of the day. There were 10 participants in drive and capabilities and match the practice of the formal course. During the different sessions their craft to them. the numbers reached 25-30. There was interest from AUSSI Members ASCTA Convention 2003 attending the Convention as well as coaches from mainstream swimming. The advantage of MASTERS STREAM being in the main program was that people By Kay Cox PhD could choose topics for interest. The Convention caters for several streams of swimming … This year’s AUSSI National, in conjunction Coaching, Teaching, Milo Australi a and Masters with the Queensland Branch, once again … with sessions running concurrently. We did conducted the Masters’ Stream component of very well to attract these numbers as we were the Australian Swimming Teachers and timetabled alongside other lectures with ve ry Coaches Association (ASCTA) Convention. high profile presenters. Unfortunately the date of the main weekend I would like to congratulate the Queensland of the Convention was the same as the Branch on developing a professional and very Queensland State swim meet, which limited the skilled team of Course Presenters. It is very involvement of the Queensland Branch and important that we maintain high standards in members of AUSSI who may have wanted to all our courses and the for this is attend the Convention. highlighted even more when we are in such Nevertheless the Queensland Branch was prestigious company such as at this very supportive and its invaluable efforts Convention. My thanks go to the other

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Presenters … Peter Wells, David Speechley, AUSSI presenters apply to participate. I am Linda Hocking and Kellie Hogan (and her proxy currently looking into the feasibility of presenter). conducting a course for AUSSI Presenters. Another indicator of success was that the Convention Sessions participants were very interested and On the Saturday, 3rd May, I attended several interactive, and the sessions could have gone of the mainstream sessions including some on for much longer. At the end of the day I finished swimming technique topics such as Sprinting the course close to time to allow those who from Brian Sutton, and Starts & Turns by wanted to leave, and those who wanted to Brendon Burkett Grant Stoelwinder and Pierre continue, to do so. Most stayed on and we La Fontaine. finally finished at about 7.30pm. These talks provided some interesting Several participants made special comment approaches to topical coaching issues. It gave about the quality of the course, the relevance of me the opportunity to view the EXPO and the content, and the high standard of various swimming products and to catch up professionalism and presentation. Whilst I with coaches from other Branches and found this praise quite overwhelming it was organisations. most gratifying to see everyone ’s efforts Awards Dinner appreciated. The Awards Dinner is held on the Saturday Course Presenters’ Course night of the Dinner. The organisers provide the I took the opportunity to attend the Course opportunity for us to recognise our AUSSI Presenters’ Course conducted by ASI on Friday, Coach of the Year and present an Award. All 2nd May. We promote the attendance at these streams are represented and it is very courses to our Coaches and Presente rs and our prestigious for AUSSI to be represented and promotion of this is part of our commitment acknowledged at this event. with the NCAS (National Coaching Accreditation Mary Sweeney presented the award on our Scheme, Australian Sports Commission). behalf and took the opportunity to make a Different organisations and sports conduct speech. This is an excellent opportunity for us these for their Presenters, and as the demand in to showcase our organisation and Mary terms of numbers is sm all in AUSSI we have acquitted herself exceptionally well. encouraged our Members to participate in Unfortunately though, our recipient Vanessa courses run by other groups. My thanks go to Smith could not attend and there was no one ASI for including me in the course. from New South Wales at the dinner to receive it The numbers for this course were limited on her behalf. and applications had to be turned away. It gave One of the problems with getting the me the opportunity not only to brush up on my recipient to the Gold Coast is that we announce own presenting skills but to assess the content the winner at our National Swim Dinner which, in terms of suitability for our coaches and the in this instance , was only the week before and feasibility of conducting our own or working there was limited time to contact Vanessa and with ASI. make arrangements for her to attend the Dinner The course was facilitated by John if she was available. Armstrong from ASI and Darryl Durham from Jacinta Stirrat (National Coaching the Sports Commission. However, Darryl was Committee Member and NT Branch Coaching there in his private consultancy capacity. The Director) was at our table at the dinner and it course was highly relevant, very well run and, I was a good opportunity to catch up with her. might add, sensitive and non-threatening. Conclusion The course went for a very full day with an The three days I spent at the Convention early start. Prior to the course we were asked to were exhausting but very rewarding and useful prepare two talks for presentation. The course for future programs and developments. The was very interactive and everyone received support and praise given to our coaching course individual feedback from the facilitators and the indelibly stamped the justification for AUSSI group for their presentations and the other in- Coaching courses, and highlighted the necessity session activities. for us to keep developing our courses to meet I highly recommend these courses and the needs of the Masters swimmer and for the Branches should be seeing that their pool of adult market. Course Presenters have access to these courses Our involvement in the ASCTA Convention and find ways to assist them to do them. needs to be maintained to at least the current Coaching Centres in each State usually conduct level and AUSSI coaches from all Branches these courses, and ASI may be conducting some should be encouraged to find ways to attend courses in other States. I recommend that this event.

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• We talk about the importance of confidence but do we really know how each of our athletes sees him/herself? 4. Have a colleague coach your group and give you feedback • You may get helpful feedback from that coach. FREE IDEAS • Maybe you and your group do some By Allan Kopel things well. You might get some positive [email protected] feedback and validation about what you are doing with your team? Coaches often look for ways to expand and • Maybe you are not seeing some things improve their arsenal of ideas and techniques. your group can do better? What other group of professionals routinely • Maybe this coach notices a mood or uses perhaps its only vacation time to attend an attitude that you have not been able to educational conference such as the ASCA World detect? The mood could be positive or it Clinic? may be an area that warrants addressing? Here are some ideas and sayings that might Your colleague may provide constructive add an interesting twist to your coaching feedback. repertoire. Few, if any, of these ideas are new. 5. Coach a different group for a day There is no quantitative analysis to prove that • Coaching younger swimmers or masters any of these ideas will definitely improve the swimmers if you usually coach senior or quality of your coaching or your athletes’ college swimmers may help you rethink performances. Accept, reject or modify these your coaching and teaching technique. If ideas as you see fit. you coach very developmental swimmers, This article has one goal: to share some ideas may be it would be productive to observe which may help coaches and athletes add some highly advanced swimmers to help you fun, intrigue, challenge, variety and productivity focus on the end picture rather than only to the daily pursuit of excellence and higher seeing what you want to get them to move goals. The author admits by the way, that he beyond? has not tried everything in this article. Feel free 6. View practice from different angles to critique and add to this list and share your • Many coaches move around the deck but ideas with as many coaches as you can. have you ever watched your swimmers 1. Skim old articles for ideas train from the spectator balcony or from • How about reading old ASCA World Clinic the diving platform? Yearbooks? • What about watching practice from • You may find (rediscover) a good teaching underwater if you have scuba tanks or if tool or training idea. you have an underwater window at your • Are we repeating past mistakes? Perhaps pool? Remember of course to have some old ideas are actually really good adequate covering on the deck for safety ideas that just needed time to be reasons. confirmed? 7. Have someone videotape you while • Remember that just because some new you coach practice ways are better, all old ideas are not • Are you active or do you tend to stay in necessarily bad or outdated. one spot during practice? 2. Do you want some ideas on • Do you interact with all your swimmers or stability, flexibility, posture and do you tend to talk with a select few? CORE TRAINING? • What is your body language? • Get a copy of Coach Bob Kiphuth’s book, • What are your facial expressions? “Swimming” (1942 – The Ronald Press • What can you learn from seeing yourself Company). Perhaps ASCA or Yale on tape? University has a copy of this book? 8. Have someone videotape you while 3. Ask your athletes for feedback you coach at a swim meet • We may not know how they feel about our 9. Watch another sport team train coaching if we do not ask. • Gymnastics might be a great source of • We may not really know how they feel body control and dry land ideas. about their swimming if we do not ask. • What do track teams do to improve reaction time among sprinters?

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• How many ways can you use track 11. Dare to reach out to a coach you hurdles in your dry land program? do not typically interact with • What can we learn about breath control or • Are you curious why team XYZ always sculling from synchronised? seems to nail its starts and turns? • Do team sports do things different that • Does team ABC do anything special to we can use in swimming? have such spirit at meets? • How do other teams go through their • Why wait until a meet or a clinic to talk drills? Do they do anything neat to build with certain coaches? team chemistry or to create team pride? 12. What can we learn from other rate Do they do anything special to start or and distance per stroke type end the practice session? I once observed sports like track or crew? a basketball team begin practice with 13. Have you considered Open Water some light exercises and stretching. The Swimming as part of your training athletes formed a circle and the captains or acing? directed the routine. The head coach • You must have the coaches to manage roamed around the circle and talked and monitor the swimming safely. briefly with each player while they got 14. Have you considered Surf physically and mentally ready for practice. Lifesaving activities for a fun It looked like a nice moment of personal training alternative? contact before they got into their fast • Run-swim-runs paced practice. With swimming being • Various efforts on a paddle board such a sensory deprivation sport with • Partner rescues with a plastic torpedo one’s head usually in the water, perhaps buoy (victims who kick well get a great leg we can use a simple before practice workout) routine to add to our communication and • Life line rescue races (rotate rolls and be chemistry. sure those pulling the line cover their 10. Call or email a coaching friend upper torso with a shirt and wear gloves) • Do you have a drill to share or are you • Beach flags for reaction time, fast change looking for a new idea? of direction and short burst foot speed • If you are excited about something, share • For some other event ideas, the web site your excitement with a colleague. www.rescue2004.com is the site for the • If you are concerned about something, World Surf Lifesaving Championship. It reach out to a colleague. They might have provides the list of ocean and pool events some helpful ideas or they might know to be contested someone who has dealt with a similar 15. Consider sand as a training challenge. medium for your dry land program • A friend, who I considered to be an • This is the actual terrain upon which outstanding swimming coach, told me an ocean life guard competitions are held. interesting story about sharing with • The conditioning effect is tremendous. colleagues. Not long ago he took a break Start very gradually as your athletes may from coaching. He is back on the deck, experience significant soreness in the calf, which is good for his swimmers and our hamstring and gluteus areas. sport. He told me that during his leave • Be careful at the beginning. Sand is not as from coaching, he was amazed how many stable as a firm surface. coaches shared the various challenges • Enjoy and use a combination of steady and concerns they dealt with on a rather pace jogging, short, fast runs, lunges, consistent basis. My friend told me that body squats and build into change he did not know others were struggling of direction and explosive activities like with some of the same issues that he had hopping, ice skaters, and different forms been dealing with. Perhaps they could of jumping. have helped each other? Perhaps they 16. Consider making time for “athlete could have taken solace from realizing only” meetings each was not alone in his/her challenge. • I was once told by a College Assistant We need to be prepared to reach out to Coach that he thought one of the reasons and receive colleagues in times of need. their team had such a successful year was • Ask and you may receive. Give and you because the Head Coach set aside a brief definitely will receive, even if it is not period once a week so the athletes could immediate or obvious to you. meet as a group to talk. There may have no apparent need but purportedly some of

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those private meetings were rather heated. Freestyle at the same time and who all The Assistant Coach thought it let the had solid college careers. athletes clear the air and bond. They • Kicking of course is not necessarily just trained extremely hard and the positive an exercise to condition the legs. If we group chemistry and support seemed to “86” the kick board, we can play with be very helpful. body position and body alignment. • Consider that when one is comfortable 19. What about a practice session being open and therefore vulnerable totally devoted to sculling? within a group, one has the confidence to • Can we improve feel of water with let loose and take what might otherwise sculling? be seen as a risky endeavour. • Can we strengthen the small muscles of 17. Consider a body builder’s the shoulder and rotator cuff with approach to training sculling? • No, I am not talking about massive • Can using paddles without any straps hypertrophy as a goal. In fact, I think that help our ability to hold our water? maybe one of the reasons why some • There are many articles on sculling. The swimmers seem to struggle with the 200 most prominent I recall was in the early and longer distances, especially in Long 1990’s in “Swimming Technique”, Course swimming. That, however, is a featuring Coach Donald Watkins. topic for another day. • Always use caution of course. Any new • I am referring to the mind-body approach exercise presents a novel stress and must of a body builder to training. They therefore be introduced gradually. approach every training session and every 20. Do you or your swimmers consume set with the belief that they will improve fluids before practice? with every effort. That is the entire point • We talk about hydration but do we take and focus of the training … improvement. simple steps to be well hydrated? They believe it, they visualise it before and • If your team trains early in the morning, it during the exercise movement and they may seem harder to consume fluids but reinforce it when they flex after each set. that might be the most important before Again, I would never suggest that their practice time to consume fluids. physical goals help us to be better Hopefully, athletes hydrate after practice swimmers. I do believe, however, that and throughout the day. Before morning swimming can raise its belief in the mind practice is another matter. Think about it. body connection, and that we can use Is there any period of 6-9 hours when you visualisation before and during training to would not normally take in fluids? I think reinforce movement patterns and to the answer is no. I am not a nutritionist heighten the confidence we get from each or dietician, but it seems that after training session. sleeping for anywhere from 6-9 hours, 18. What about a practice session one’s body needs extra fluids to function devoted totally to kicking? on all cylinders. • If I recall correctly, I believe Stu Isaac told • As the coach, you may not be exerting me years ago that his coach at the physically the way your athletes are, but University of , Gus Stager, had your mind needs proper hydration and him do one practice a week of just over nutrition in order to function at optimal distance kicking. I may be wrong but I levels. Most weight rooms and swimming thought it was a morning session. For pools are humid and one loses a lot of those who may not know, Stu was a very fluid while coaching also. fine Breaststroke swimmer and very good • Pardon, but in general if our urine is dark swim coach before he became perhaps the or bright we are probably under hydrated. leading authority on swimsuit design and It should be somewhat clear or perhaps marketing. cloudy like lemon juice. • I recall a Coaches’ Clinic many years ago • Remember too that fluids are just part of in which Sam Griner, the legendary coach the answer. Each gram of carbohydrate of the Bartow Imperial Flyers, talked holds 3 grams of water. Ignore all those about a training routine in which his commercials that try to convince you that swimmers alternated days overloading the carbohydrates are inherently bad. Balance legs and the upper body. I believe that as you hopefully know is the key. team had three ladies who were all very high at nationals in the 100 and 200

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21. Never skip a meal Montrella told me, is… Personal • Once again, I am not a nutritionist or a Responsibility In Daily Effort. dietician but personal experience and 23. Once you have prepared, trust that every credible article I have read suggests preparation and let yourself be that the body needs a consistent and succe ssful balanced intake of calories and nutrients. 24. Focus on the process and the Always eat breakfast, lunch and dinner results tend to work out the way and then snack reasonably as needed. we want them to The mind and the body need fuel to 25. Frame instructions as “TO DO” … function and nutrients to rebuild cells and rather than as “WHAT TO AVOID” tissues and to let the body adapt to and • “Build that last 75 really well” … rather benefit from the stress of athletic training. than “Don’t die at the end”. Do not worry about being exact. Eat what • “Explode at the sound of the beep” … your healthy appetite warrants. Being rather than “Don’t false start” or “Don’t be depressed or angry does not tend to last off the blocks” promote one’s normal or healthy appetite • “Attack that breakout stroke” … rather state. Consume protein, fat and than “Don’t breathe the first stroke off the carbohydrate at each meal. If you are wall”. unsure, seek professional advice because I • “Let it rip when she’s just past the T” … do not have the expertise or professional rather than “Don’t blow this relay training to counsel any further on this exchange”. subject. Some hospitals and nutrition 26. “We love to win, but we are not clinics will do work with you once or twice afraid to lose” … Tennis Pro, John in the form of community education. Newcombe Simply ask and someone might visit your 27. “People of mediocre ability often team to make a helpful presentation. achieve success because they do Specific issues or concerns can be not know enough to quit” … addressed with a professional at a more Bernard Baruch suitable setting. 28. “The gem cannot be polished 22. Focus on the BIG PICTURE but without friction – nor man tend to the DETAILS perfected without trails” … • A theme in a number of presentations at Chinese Proverb the 2003 ASCA World Clinic was that it is 29. Believe in synergy important to do the little things • The whole is greater than the sum of the consistently well. parts. It might not always be immediately • said that the little things obvious how each part combines to make done consistently well outweigh the for a unique and powerful whole, but if we spectacular thing that is typically done believe in our team and in the positive occasionally, even though the spectacular power of people to unite for greatness, thing usually generates lots of excitement. then we shall be delighted by the power of • I suggest that we coaches need to develop the whole. a culture that values doing the little • The power of the whole relates not only to things consistently very well. I believe we the idea of a team coming together but will persist toward our ultimate goals also to the belief that within each of us when we experience small successes along are many traits and gifts that make us the journey. By focusing on the details, we special. We gain strength when we value improve our chance of incremental our self as a whole being, and not just as successes as we pursue our ultimate a number of parts, each of which may dream. have flaws. • Coach Teri McKeever said she emphasises 30. TRUST … BELIEVE … ACHIEVE! • fundamentals because skill building is I am not sure which comes first, trust or progressive. You must master basic belief. I have a feeling it is probably a components as you build. combination of the two. In the way • Using humour, Coach Bill Sweetenham physical skills are sequential, progressive explained this point by noting that we put and incremental, emotional strength can on our pants, then we put on our shoes. be developed over time. Trust and belief in Proper sequencing is important. self and in one’s relationship with one’s • Pride is something that must be built into team are essential to truly share in the one’s culture. Pride, as Coach Jim pursuit and achievement of excellence.

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Trust and belief can help people persist. • Perhaps our swimmers would realise how Persistence rooted in trust and belief will important their walls are and be more surely let you achieve. attentive to push off and turning • At the 2003 ASCA World Clinic, Richard technique in the future? Quick said “Believe in Belief”. • Perhaps our swimmers would discover • As Jack Nelson has espoused for years, faster ways to rotate their bodies in terms “Access To Success Is (Truly) Through the of effective turns and change of direction? Mind” 36. Teach turning fundamentals away 31. Consider cooperative games, risk from the wall exercises and initiative tasks for • Most youngsters know how to tum ble on team building land but do not realise that forward roll • There are many books and agencies to turns are not much different from that help with this. Some of you may have skill which they already know. taken your team through an adventure or • Let’s remove the possible concern and ropes course. distraction of the wall until the swimmer • Project Adventure has some good knows the basic mechanics. materials with ideas you can use at home. • Away from the wall, try a forward roll from Their web site is www.pa.org. a face down, arms extended over head, 32. What about an entire practice done prone position on the surface. How on one’s back? compact and fast can the swimmers • Swimming, kicking and sculling on the rotate? back. • Away from the wall, try a face down, prone • Badger Coach John Collins has talked position with the arms at one’s side for a about training Backstroke much the same reverse roll. This is essentially the reverse way they train Freestyle. He has had quite pivot that we do in a Butterfly, a few Olympians (, Lea Loevless Breaststroke and IM turns. Mauer, and Christina Teuscher to name a 37. Have a Fax or an Email practice or few). meet with another team • Consider the eye contact you might have 38. Have a swim meet with unorthodox with your swimmers. events 33. If you tend to use a stopwatch or • You might get a reaction that the times do two at practice (I do), what about not count but I suggest that you can say coaching a practice WITHOUT the times count because it is a chance to using a stopwatch? do some great racing with some other • Perhaps you will find that you (we) make good swimmers. time to assess technique better? • I hosted one such event during a Saturday • Maybe we will find that we give more practice in very early May. I invited about constructive and personal feedback to five small senior teams to have a fun more athletes? racing practice. We were one of the fe w 34. If you te nd to use the Pace Clock teams with an indoor long course pool. We at practice, what about a running a warmed the swimmers up for about 60 practice WITHOUT a Pace Clock? minutes with basic stuff while we coaches • I admit to being very locked into the Pace listed the heat assignments on a dry erase Clock so this would be interesting. board. We set up the start system but we • Have you ever done your own swimming timed our own swimmers with watches. workout and just approximated a 5, 10 or The first event was a 300-metre Freestyle. 20 second break between your repeats? We also swam a 150 of each stroke, and a • What if we held a watch on our few other events, and a short Freestyle swimmer(s) on a pace or descending series Relay. We had some great racing and it but did not give him/her a visible pace was a lot of fun. clock? What might we learn about their 39. Use Jump Ropes in your dry land real feel for rhythm and pace? program 35. What about a set or a practice • Go to www.jumprope.com for some without using the walls … except awesome and inexpensive jump ropes. perhaps to start a repeat? • The simple, speed rope is great. It can • I really emphasise a strong, correct push twirl really fast and it does not break. off, turn, body line and breakout so this 40. Consider using a “Catastrophe would be different/interesting. Report” in teaching about risk taking

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• This is a term I got from Don Swartz, who his/her hands were when cradling and of course was an awesome coach and catching the ball, he/she will relate that clinic speaker. When Don had his to the ease with which one should be business called “Creative Performance contacting the water! Another idea is to Institute ”, he made a number of excellent have them use a golf club, tennis racquet audio cassettes. On a tape called “Risk or baseball bat so they realise that they Taking and Racing”, Don talked about used a grip with minimal tension … just doing a catastrophe report as a tool to enough to control the implement. help the athlete come to terms with the • Perhaps the swimmer seems to be too worst concern (fear) that made the risk carefully putting one’s hand (limb) in seem so great. The goal was to help the place upon entry and you see that this athlete address any real concerns and creates extraneous tension and inhibits hopefully recognise that he/she could deal potential flow or rhythm. Maybe they do with the worst case scenario as identified an activity well like running? Help them in the catastrophe report. One important see that they do not try to place their foot note is that you must be prepared to refer in an exact spot; even though stride and defer to trained professionals in the length and rate are important in running. rare event that the perceived fears are • Relaxation and flow in the serious and beyond your scope to help the process might be linked to a perceived athlete address. source of anxiety. 41. “People do not care how much you 44. All in-water starts should be done know, unless they know how much in the “normal” relaxed, compact you care” … Coach Jack Nelson position with one hand on the wall 42. Make time for yourself and the torso and face toward the • A coach’s focus needs to be totally on wall one is pushing off from his/her athletes and on their success and • This is a fundamental position one uses in the success of one’s program. If we do not all turns. tend to our personal needs, we may not • Use whatever chant works for your have the clarity of thought or the peace of swimmers but make sure they submerge mind needed to do the very best we can fairly compact rather than have their body possibly do for our athletes and our team. open toward the other end before Let yourself have personal time to submerging and pushing off. Open as they unwind, refresh and recharge. Your own extend out of the push-off. The trail hand physical and mental health matters. If also enters close to the head. Some dedication is something you take pride in swimmers make the mistake of extending … then consider that your dedication that trail arm toward the other end which cannot produce its desired results if you prevents them from pushing off at a good, are not able to think clearly, selflessly and clean depth. As many before me have if you are not feeling really great about said, the trail hand answers the phone, yourself. Take time to give yourself that or slicks the hair back like Elvis balance and the recharge you deserve. Presley. • Our athletes respect when we are 45. Proper execution of a push-off dedicated. They often respect that we are through the breakout is unique in balanced also. It is important that our that the swimmer really cannot see athletes see us as real people. That is part in front of him/her of being a role model. • This can take time to get comfortable with • When we express interest in our athletes so be patient with young athletes. It is outside of swimming, we are probably probably normal and natural for a young perceived as more genuine if they are swimmer to expect to see where he/she is aware of our interests away from going. swimming! • There have been some excellent pictures 43. Try to understand your athlete’s in various magazines showing swimmers frame of reference in order to starting to break through the surface. If teach well you have one of these pictures, it will • For example, if you have a swimmer who convey the concept of has rough, tense hands and limbs but better than any verbal explanation. We who was a decent land athlete, consider want to develop an awareness of that playing catch with this swimmer. Perhaps surface tension and we want to break when this athlete realises how gentle through it as cleanly as possible.

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48. Seize every opportunity to 46. Say “Please” and “Thankyou” and recognise and praise excellence teach your swimmers to do the • Remember to stay process focused. Great same … it is amazing how effort deserves praise. Do not recognise positively people will respond to just momentary results. simple things like saying “Please” 49. Link to the end of the season from and “Thankyou” Day 1 47. Perhaps more important than lots • How you outline your season and how you of rules is an overall philosophy broach subjects like training, fatigue and that captures and affirms the taper are an individual coaching decision. principles and standards by which Verbalise from the beginning however that you want your organisa tion to what we do today relates to what we do function tomorrow … and so on … right until the • Specific policies may be helpful but they last championship meet. also run the risk of limiting one’s ability to • It is up to you if you use the word taper, make thoughtful assessments and rest, sharpening, championship season or decisions relative to particular situations. any other term to build up the final phase Philosophies that capture core beliefs give of the preparation and racing season. clarity and direction to our decision What matters is that you consistently making and actions. communicate the belief that how we • A philosophy that is understood and prepare, how well we learn and how accepted unites people through a shared consistently we tend to the details impacts commitment to the standards reflected in our chance for success later in the the team philosophy. Whereas specific season. policies require adherence with perhaps • The neat thing about that is that every little conscious thought, a philosophy can swimmer has the opportunity and ability reflect a standard of conduct based on to consistently tend to the details and shared principles and mutual respect for positively influence his/her probability of the system. reaching one’s ultimate goals. It simply • Rather than forcing compliance with a takes a personal commitment to be the hard and unbending standard, team best that each swimmer can possibly be, philosophies put the responsibility on and an intention to trust and believe in each member to honour and support the one’s self and the process. expectations of the philosophy and 50. HAVE FUN! therefore the team. In this type of • Sports are a blast. Coaching is great. operating structure, the whole really can Enjoy the journey and trust yourself and be greater than the apparent sum of the remember to let yourself believe in and parts. benefit from the same ideas and beliefs • Here is an example of a four point you teach your athletes. philosophy upon which other policies can 51. Get a copy of Jerry Heidenreich’s follow: “Top 21 Laws of Swimming” • Be on time (It shows respect. Your • This is an awesome list of advice to help success and that of your team depends on anyone swim more efficiently. it.) • This is posted at www.ntmaster.org • Be honest (You will be stronger and 52. Know, teach and celebrate the prouder as a result) history and tradition of your team • Be sincere (Be the best person and and your sport athlete you can be and you will be 53. Make a list or write an article with successful) your favourite ideas • Be accountable (We all make mistakes. • It is a good tool to help to identify all that Most mistakes are relatively small, you do well and perhaps some things that initially anyway. The key is to be true to you might decide to better. yourself and your team. Acknowledge and • By sharing you always benefit, in some learn from the mistake and move on. way at some point. Truth gives us the confidence to risk TRUST … BELIEVE … ACHIEVE! failure, the group support to face adversity the trust that lets great teams The Gift of OZ lies and people enjoy and excel.) within

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CURL-BURKE KEYS TO EXCELLENCE The whole pyramid of 800-to-900 kids is pointed to that,” says Flanagan. “In a lot of The Gold Standard clubs, that’s not the goal. The way the Curl- Burke philosophy is articulated, when someone By Michael J. Stott wins a gold medal or sets a world record, the 8- Reproduced from Swimming World & Junior and 9-year-olds feel like they contributed. It Swimmer, July 2003 gives them the idea they can do that. For 25 years, the coaches of the Curl-Burke Swim Club, based in the Washington, D.C. area, have been trying to develop each of their swimmers to his or her fullest potential. Editor’s Note: The Curl-Burke Swim Club, based in the Washington, D.C. area, is in its 25th year. Three coaches, founder Rick Curl, Jeff King, and Pete Morgan, have been together all of that time, developing more than 260 age group national champions, numerous international swimmers as well as four Olympic gold medallists, Curl-Burke Ryan Hurley won its first national team championship in 1986 “From age 7, excellence to be the very best and has since won an additional 13. It has also becomes the ultimate goal. It’s not just, ‘Be the had an Olympian in every quadrennium since best you can be.’ Here we are asking a little 1988. Curl was ASCA National Coach of the Year more. The common thread is more than just in 1994. Currently, the club trains nearly 900 training philosophy,” says Flanagan. “It is the swimmers in 10 locations. pyramid of excellence, trying to get the kids to Our main focus is developing each swimmer the next level and, ultimately, to the Olympics. to his or her fullest potential with the There are a lot of people involved in that.” opportunity to compete at the international DIFFERENT STROKES level”, says founder Rick Curl. “The over-riding “The work Jeff does is night-and-day from philosophy is to have gold medallist”, notes mine, which is different from Pete ’s,” says Curl-Burke coach John Flanagan, mentor to Flanagan. In fact, most of Flanagan’s work is and trainer of international gold medallist IM-based. “My thing is that every kid swims . “It’s been that way, even every event at every distance. We do very little when everybody was struggling to get their first specificity because everybody is developing.” swimmers to junior nationals.” Predominantly working with swimmers ages 9 Three budding superstars, Ryan Hurley, Leslie to 13, his goal is to prepare his charges with the Swinley and Yeng Lan Beller are the latest ability to swim a great IM. “I’m looking down the examples. They follow in the fins of Mike road with these swimmers. It’s a great group, Barrowman, Curl-Burke’s first Olympic with nine or 10 going to junior nationals and champion, , , Ed two are senior national qualifiers.” Moses and Markus Rogan His latest protégé, among many, is USA (Stanford/Austria). national junior team member Yeng Lan Beller, a 14-year-old with an Olympic Trial cut in the 200m Butterfly (2:16.68) and four senior national times in the 100, 200 Butterfly, 200 Backstroke and 400 IM.

Yeng Lan Beller “She is really exceptional, incredibly well- rounded.” Beller trains with a group of 20-to-30 Coach Rick Curl with Double Olympic gold medallist like-minded swimmers, all of whom are friends, and world record holder, Tom Dolan and are reminded regularly by Flanagan of what “The ultimate goal is excellence and winning. former Curl-Burke swimmers have done to

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reach peak potential. 400 IM, 2:03 in the 200 IM and a 3:51 in the Curl is adamant that the key to developing 400 Freestyle – all best in-season times by at individual talent is a consistent training plan least six seconds. and workouts for the year, it is always with the “That’s when I saw the plan finally starti ng to idea of challenging the best swimmer in the work and come together,” he says. “Then it group. When I execute the workouts every day, I played out the way we wanted to at the Trials demand the best out of every athlete. If they and the Olympics,” with Dolan essentially train with a good plan, over the long haul the y’ll racing by himself over the final 300 metres. develop their physiology to the point that they “When it comes down to it, when I race, I race will be as fast as they can be. It doesn’t happen for him, too. I loved every second and I think overnight. We strictly focus on the long term.” Rick did just an unbelievable job with me in That said, each season has an emphasis structuring my training. consisting of aerobic conditioning, technical “Each swimmer deserves an individual excellence, sound nutrition, compatible school relationship and that’s one of the great things schedule and programmed rest. Rick does with all his kids, young and old, Curl put those elements to work for Tom figuring how to deal with a particular swimmer Dolan and the 2000 Olympics. The majority of and how to get the most out of them,” says the 400 IM world record holder’s training for Dolan. Atlanta was done at the University of Michigan where he rallied from overtraining and chronic RISE AND SHINE fatigue syndrome to claim gold. Another Curl protégé is Ryan Hurley, a rising But in 1999, a still hungry Dolan committed senior at Georgetown Prep. Curl describes him himself full time to Curl, the coach he’d had as a “very dedicated, above-average talent with since age 13. “I think we were able to work at a a burning desire and consistent commitment to level where we had not only a coach-athlete hard training.” Good grades and great SAT relationship, but also a father-son relationship. scores add to the young man’s lustre. Hurley Rick did a great job of listening to my body.” has done a 4:02 (SCY) 400 IM, but his best “Tom was good up front and the fiercest event is the 200 Breaststroke, where he’s gone a competitor I’ve ever known, but he was long course 2:18.9. Currently, he trains eight to definitely not the most gifted swimmer. He had nine times per week in the water, going 9,000 to develop and we focused on technical issue s,” per practice in addition to four 45-minute says Curl. Not a problem. Dolan, who held the dryland sessions that include a 20-pound 400 IM record for eight years, was totally medicine ball routine and 400-500 squats. committed. His attitude was, “If I out-train Curl’s method gives swimmers a big base everyone, there is no one who will beat me. from which to work and each workout consists of at least some technique work. THE LONG RUN “I’m really happy with how Rick does things,” The first thing both did after Dolan rehabbed says Hurley. “He really knows what’s best for from May knee surgery was commit to a 12- his swimmers and if you follow his ways, then month plan. By Week 3, Dolan was doing more his program works perfectly. I’ve been dropping than 100,000 yards with the September-to- significant time with each taper meet. I’m in a December focus being exclusively building his good place right now because I’m working really aerobic base. Dolan got crushed at that fall’s hard. Next year will be harder and I look World Cup and U.S. Open meets – not forward to that. I know what it is going to take surprising, given the 100,000 weekly yards and to make top eight at Trials.” an occasional 29,000 one-day training load. “Tom did a lot of intense volume,” says Curl. “He’d also do sets no one else would do, such as a 12,000 IM.” Dolan discovered, as he does each of Curl’s charges, that each workout contained some sort of challenge. “As I matured in the sport,” says Dolan, “I never let a workout go by where I didn’t accept that challenge.” After Christmas, the two began mixing speed and IM transition Lesley Swinley work with volume. At spring nationals, Dolan The international exposure can come early lost the 200 and 400 IMs, but won the 400 and for some Curl-Burke youngsters. Beller and 800 Freestyles. distance ace Leslie Swinley (“young, excited, Two months later, he clocked a 4:18 in the dedicated,” says Curl) were both members of the

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U.S. national junior team that enjoyed a 10-day to have found Curl’s program that instilled in January trip to Australia that Swinley describes him the importance of “frequency, intensity and as a “motivating experience”. She already has commitment”. Moses and Morgan talk weekly, Olympic Trial cuts in the 400 and 800 whether it is about his nine swim and four Freestyles and finds Curl’s methods to be a mix dryland sessions (two concentrating on of encouragement, instruction and tough test callisthenics, med ball and core work, two in the sets. weight room), his continuing massage therapy Such test sets as those that follow, are done or his hyperbaric living arrangement. each Wednesday night in cycles of five weeks. In addition to being a terrific athlete, Morgan Week 1 30x100m all out notes that Moses is “driven to investigate (10 on 1:40; 10 on 1:30; 10 on 1:20) cutting-edge technology”. From January Week 2 5x300 on 4:30 through March 2001, Moses slept eight hours Week 3 10x200 per night in an altitude tent set for 7,500 feet to (1 EZ; 1 all out on 3:00) experiment with the Stray-Gundersen “live high, Week 4 20x200 all out – “the toughest one” train low” principle. After coming out of the (5 on 2:40; 10 on 2:30; 5 on 2:20) tent, Moses set world records in the 50 and 100 Week 5 1,000 time trial Breaststroke. After that, he cycled tent use At the Virginia State Independent School through the summer of 2002. state championships, Swinley broke state Since then, he has recovered from two knee records in the 200 (1:52.06) and 500 yard surgeries and undergone twice -monthly blood Freestyles (4:51.78, by almost 8 seconds) and protocols, looking for increased red blood cell was named female swimmer of the meet. mass and increased ferrotine and EPO levels. Presently, he is working with Chris Carmichael, HAPPY MOTORING Lance Armstrong’s coach, to perfect tent use. In Curl-Burke’s current poster child is world Charlottesville, his room is retrofitted for a record holder , a professional who complete hyperbaric environment that allows divides his time training with Mark Bernardino him to push heretofore-untapped training levels at the University of Virginia and with Pete in excess of 70,000 yards per week. Morgan at Curl-Burke. “I can’t credit the tent though,” he says, revealing plans to have his room at home retrofitted in a similar fashion. “The tent is just an additional component of an already great work ethic,” says Morgan. Moses is really motoring toward July’s World Championships in Barcelona. In late winter, he time-trialled unshaved and unrested, recording a 52.60 in the 100 yard Breaststroke and a 1:51.88 in the 200 to break the American record by exactly one second. Ed Moses At Curl-Burke, aspirations are high as well. It is a coaching partnership that works and Hurley is sitting on a 2:18 in the 200m has its antecedents in the arrangement Rick Breaststroke, but believes a 2:14 by summer’s Curl had with at Michigan when end can presage a 2:10, which will make the Mike Barrowman and Tom Dolan matriculated 2004 Olympic team. At the very least, he and there. The cooperation has been “a blessing, a Swinley have designs on top eight at Trials. phenomenal situation”, says Moses. “I’m going to give it everything just to make It undoubtedly helps that Bernadino and sure I’m not missing out,” says Hurley. “I want Morgan were classmates at UVA in the early to take every resource and use everything that ‘70s. Even better is the variety in training Rick gives me. If I can put those pieces together, regimen. “They are perfect complements to one then I’ll have done everything I can by 2004 and another,” says Moses. At Curl-Burke, it’s more I won’t be disappointed.” stroke and technique work. At Virginia there is The dream, taught at an early age to be a a more distance and yardage orientation. “The gold medallist, is alive and well at Curl-Burke. variety and challenge keeps my mind fresh and As its founder says, “If you make final eight at focused and allows every season to be positive,” the Trials – then anything can happen.” he says. While Moses’ Johnny-come-lately saga is now Michael J. Stott is a contributing editor to more than a twice -told tale, he pays tribute to Swimming World, SWIM and Swimming his training roots. He feels “fortunate”, he says, Technique magazines.

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Commonly used Recovery Strategies SPORTS MEDICINE are…

AUSTRALIA NEWS • Hydrotherapy Reproduced from The Fast Lane Spa sessions 2003 Issue 5 Hot/cold showers Pool sessions Extracts taken from SportsMed eNews • Vol 1 Nos #3 & #4 – August 2003 Massage Massage professional Self massage RECOVERY STRATEGIES FOR ATHLETES • Stretching Active stretching techniques Recovery is a training principle. Sport specific warm-up Light static stretching after exercise It focuses on identifying strategies that athletes can use to minimise and manage • Nutrition residual fatigue from training and competition. Fluid loss management during exercise Hydration after exercise The resulting performance benefits reported Refuelling program are threefold. • Sleep & Relaxation

By minimising the effects of residual training fatigue, appropriate recovery strategies will… The above is a summary of an article written by Angie Calder for Sport Medicine Australia in August 2001. • Accelerate adaptations to the training stimuli – i.e. maximum gains from For practical tips on how to conduct a basic training, whilst maintaining quality in pool recovery session, visit Angela Calder’s every session Applied Sports Knowledge web site at • Improve performances through www.ask.net.au. consistency and repeatability of quality training performances COACHING TIP – NO ‘HARM’ FACTOR • Minimise and eliminate non-adaptive responses to training and performance – Remember, with soft tissue injuries, you i.e. prevent over-training should avoid the HARM factors…

Such as sauna, spa, hot water H Heat bottle, hot shower/bath, hot liniment rubs, etc., increases bleeding

A Alcohol Increases swelling

Or exercising too soon can make R Running the injury worse

Or the use of heat rubs in the first M Massage 48-72 hours increases swelling and bleeding

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RICER

Early, aggressive and proper use of the RICER regime is essential for the initial management.

HOW WHY Activity will Place the athlete in a comfortable position, preferably lying down. The promote bleeding Rest R injured part should be immobilised and supported. by inc reasing blood flow. The convention methods are… Ice reduces…  Crushed ice in a wet towel/plastic bag immersed in icy water  Swelling  Commercial cold packs wrapped in wet towel  Pain  Cold water from the tap is better than nothing  Muscle Apply for 20 minutes every 2 hours for the first 48 hours. spasm Ice I CAUTION:  Secondary  DO NOT apply ice directly to skin as ice burns can occur damage to  DO NOT apply ice to people who are sensitive to cold or have the injured circulatory problems area  Children have a lower tolerance to ice Compression:  Reduces Apply a firm, wide compression bandage over a large area, covering the Compression C injured part, as well as above and below the injured part. bleeding and swelling  Reduces pain Elevation:  Reduces E Elevation Raise injured area above the level of the heart at all possible times. bleeding and swelling  Reduces pain Early referral for a definitive diagnosis to ascertain the Refer to a suitable qualified professional such as a Doctor or Physiotherapist exact nature of Referral R for a definitive diagnosis and ongoing care. the injury and to gain expert advice on the rehabilitation program required.

WHO SHOULD YOU SEE WHEN YOU GET “You should give up your sport” INJURED? “Run it out, it’ll get better” Dr Shane Brun, Sports Doctor & Director “Take these anti-inflammatories and it’ll get Cairns Sports Medicine better” Sport is becoming more demanding at the Unfortunately, this advice is often unhelpful, elite, club and even school level and more and inappropriate and wrong. Although, thanks to more of our population are becoming involved in the efforts of Sports Medicine Australia, there sporting pursuits on a regular basis. As injuries are far more qualified people on the sideline become more common, so does the need for giving appropriate advice and treating injured accurate assessment, diagnosis and athletes and – thanks to professional training management. Too often we hear the wrong programs – there are less inexperienced and advice for injuries being dished out on the qualified health professionals. sporting field – unfortunately we sometimes In most cases, your family doctor is the hear this same advice dished out by some right starting point for many of your health professionals! injuries. Although, like many areas of medicine How often have you heard…? and health care, family doctors also develop “It’s just a sprain” areas of special interest. Subsequently, your “Wack some ice on it” family doctor may practice in an area of special

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interest away from the area of injury your options and make sure you see the most management, or in fact may not see many appropriate person for your needs. patients with sporting injuries at all. The other option you have if you experience WORKING WITH CHILDREN KIT injuries, aches or pains occurring from or To protect children & young people interfering with your sport, is to see a Sports Doctor, who is an expert at assessing and The Commission for Children and Young managing injuries. People has developed a new kit to help create safe and friendly environments for children and Most doctors who call themselves Sports young people and protect them from harm. Doctors are qualified and experienced GPs, Commissioner for Children and Young which means that they have solid and advanced People, Robin Sullivan, says the release of the training and a good grasp of the management of Kit is timely, given growing public concern on illnesses and diseases. I have found that this is the issue of child abuse. a particular attribute that professional and elite “The Working with Children Kit aims to sporting teams look for when contracting a support those working with children and young doctor to provide services for the team, because, people by providing straight forward, practical like all humans, athletes get sick! They suffer advice,” she said. “Parents should ensure the the same illnesses and diseases you and I organisations they entrust their children to suffer. have adequate policies and procedures in place When the team is touring, they also need a to protect children and young people. It’s doctor who is competent caring for their important they recognise that there’s more to children and partners if they also fall ill or are child protection than just conducting a criminal injured. Consequently, these teams often seek history check,” the Commissioner said. an expert doctor they can rely upon who is able The Kit complements the Working with to diagnose and manage – not just sporting Children Check, under which those suitable to injuries – but also general health problems … work with children and young people are issued and who better to do this than a family doctor? with a blue card. It explains a whole range of For example, I found my skills and experience additional strategies organisations should have in both General Practice and Sports Medicine in place to create safe and friendly equally valuable whilst I was the doctor for environments for children and young people. both the Australian and Bangladesh cricket The information in the Kit will help teams touring Far North Queensland. organisations meet their Duty of Care. For doctors to genuinely call themselves a The Kit provides comprehensive information Sports Doctor, they should have undertaken on… more detailed study and training and • Policies, Procedures and Codes of Conduct achieved specific qualifications in Sports • Management and operation of Medicine. These qualifications may range from organisations short certificate courses to masters degrees and • Recruitment, selection and screening doctoral degrees in sports medicine. Many • Staff and clients Sports Doctors affiliate themselves with sporting • Activities teams or groups and along with being the team • Dealing with issues doctor are often involved either as a player, It is suitable for a wide range of volunteer official or, a less popular position, as referee. professional and commercial organisations. They are also often professional members of It is being sold on a cost-recovery basis for Sports Doctors Australia and Sports Medicine $35 per Kit. Australia, which demonstrates their Customised training will be available commitment to sports medicine. throughout Queensland over the next few One of the good things about Sports months to complement the Kit, at $135 a head Doctors is that you do not need a referral (Kit included). The training will help from your Family Doctor. This means you can organisations develop practical to usually make an appointment quite soon after their specific problems and is available over a the injury occurs. As a Sports Doctor, I am in full day or two half days or evenings. the habit of reserving several appointments For more information on the Kit or training, every for recent injuries, so as there is minimal contact the Commission on… delay for the patient requiring appropriate (07) 3247 5525 treatment quickly. So next time you have an Freecall: 1800 688 274 injury or an ache or a pain resulting from Email: [email protected] sport or affecting your sport … think about

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NEW DRUG TESTS Public Health Measures for WILL HELP CATCH CHEATS Athletes Reproduced from Swimming World & Junior Swimmer, July 2003

Drug cheats may find the going a bit rougher in the very near future, thanks to newly developed tests to detect steroids and human By Edward H. Nessel, R.Ph, M.S., MPH, PharmD. growth hormone (hGH). Reproduced from American Swimming Magazine Both research efforts were funded by grants 2003 Issue 2 from the World Anti-Doping Agency (W ADA). On June 2, Dr. Michael Rennie and his colleagues at Dundee University in Scotland Keeping athletes in good physical and reported that they are developing a test to emotional health is key to training harder and differentiate between endogenous testosterone, longer. Training with intelligence (as to rest and which occurs naturally in the body, and recovery) is paramount to keeping the athlete in exogenous testosterone, the pharmaceutically- proper tune, allowing for optimum performance manufactured version that is found in anabolic upon demand. Attaining the proper balance in steroids. The Scottish test works by identifying crucial life is the paradigm for staying physically differences between animal steroids produced in healthy and emotionally strong. These last two the body and plant steroids, used by states sometimes seem like LUCKY GIFTS from pharmaceutical companies to make the drugs. the gods. But working within proper Public Professor Rennie said the distinction is Health guidelines and with some healthful relatively simple to detect… “We are developing a method, using a very common sense, the training sessions can sensiti ve mass spectrometer, which can produce what they were intended to do without distinguish between the natural signatures excessive negativity tearing at the athlete. Yes, carried by the carbon and hydrogen atoms in it pays to be lucky … not to get sick or injured normal bodily testosterone and the testosterone … but luck is something that can not be which is made from plant material”. counted on as a planned result. Most of the Just one day later, a British research team led by Dr. Cathy McHugh of Southampton time being LUCKY is being prepared when University, announced it has developed a test to opportunity presents itself. detect hGH. McHugh said the test will be presented to the PAIN & DISCOMFORT IOC next March, and she is confident it can be approved in time for next year’s What I feel holds the key to successful Olympics. HGH, which has legitimate medical uses, is training and competing might seem a trivial used by some athletes – including swimmers – distinction; in reality it is what makes to enhance muscle development and improve successful athletes ... no matter what the sport athletic performance. … the comparison of, and reaction to, PAIN and McHugh said her combined blood-urine test DISCOMFORT. There is obviously a di fference can detect the exogenous hormone up to 84 ... usually by degree and amount. But it is up to days after someone has taken it. For years, scientists have been trying to the individual athlete (and his coach) to know come up with a reliable test to detect where the boundaries lie and what the pharmaceutically-manufactured hGH. consequences are if heeded or ignored. We must McHugh said her test, known as IGF1, also add the concepts of present-time and detects the two proteins produced by the liver delayed onset of pain or discomfort to the mix to when exogenous hGH is taken. The levels are THREE TO FIVE TIMES provide a more complete and accurate picture of HIGHER than normal in a person who has what is happening as an event progresses. taken hGH, she said. Actually, exogenous hGH can produce much Every athlete worth his sweat gets better only higher levels than that. In 2000, more than 50 by forcing his body through the rigors of his Italian Olympians – including Olympic gold sport-specific training. This produces medallist Massi Rosolino – reportedly tested as much as 20 times the normal level. DISCOMFORT … both immediate and delayed All were training at the Italian National … sometimes all over, sometimes lasting quite a Training Centre. while , while many athletes need to have this feeling to be sure they are training at a level For an expanded report on the new drug that will produce results, dealing with training tests, go to Swimlnfo.com and click on discomfort will cause others to drop down in Archives for June 2-3, 2003. intensity and stay within their COMFORT

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ZONE. Experience and on-going maturation in a perspective. It is good training sense never to particular sport usually (hopefully) will allow belittle the mental aspects needed to produce the athlete to deal with this reaction in an optimum performances. adaptive and beneficial manner. The use of good physiologic and Public Health principles also There is a physiological expression that is safely allows for the frequent forays into and out used to describe muscular discomfort after an of this realm needed for the athlete to improve. intense exercise bout … delayed-onset of muscular soreness (DOMS). The most common Dealing with the mentality (the emotional reason for this feeling is the resultant micro- aspect) of this reaction to training is centred on tears of the muscle fibres and the ruptured the PERCEPTION of discomfort into pain and is membranes between them which then allow something that must be successfully dealt with bleeding into the muscle . This bleeding causes if the athlete is to progress. In no other sport is swelling which then produces against the perception of hurting all over and being nerves which, in turn, produce soreness. OUT OF AIR more manifest than in swimming. Though there is a whole cascade of physiologic Man developed basically to be a land based events that lead up to DOMS as a result of animal. Moving vigorously over an extended vigorous exercise, recovery is possible with distance and time or with stop-and-go power proper warm down, stretching, and massage, movements on land produces a sense of and medication. training stress that becomes associated with the sport in a way nature had intended. Adaptation Only a few rather simple procedures are is gained and condition and performance are needed to help the body heal for the next bout improved. Moving vigorously in a medium 1,000 of exercise. Recovery is every athlete ’s times denser than air (water) has additional responsibility. It leads to the ideal of factors that stress the athlete. The harder and maximising one’s potential from time and faster one swims, the more the water resists. energy spent vigorously training. STRETCHING Running out of air on land is one thing … before and after exercise will aid in the recovery running out of air in the wate r brings in another process. Before exercise, this helps to increase whole dimension … breath control. Any muscular efficiency by increasing range of sensation that the air supply is compromised motion (ROM) to its fullest. It also loosens up while in water will almost always bring in the muscle fibres enough so as not to tear when emotional as well as physical parameters that great pressure is placed upon them. This, in have to be addressed and adapted to. The turn, helps guard against the tearing (pulling) of expression … “If you think you can, or you the supporting tendons (connecting muscle to think you can’t ... you are right!” relates to the bone). Muscles are made to stretch and contract fact that the athlete has the choice to deal with with intense movement … tendons are not. discomfort knowing full well he or she will benefit from the time and energy needed to be There are sports that are more demanding on made to feel that way. specific parts of the body than others, and the care and nurturing of these parts are what will Pain, on the other hand, is where good keep an athlete competitive in the sport or cut physiologic sense takes over and respects what the career short. It has often been said that the mind and body are signalling. Pain is swimming is the safest sport for the body. nature ’s way to protect the body from imminent Competitive swimming, unfortunately, has damage. Nothing wrong with backing down to demands on the body that can wreak havoc if pain, especially if it becomes intense and allowed to occur without the proper mix of unremitting. Training past pain usually work, rest, and recovery. The two most stressed produces negative results that can set the areas of the body happen to be joints … the training schedule back. If the pain is skeletal shoulders and the knees. The shoulders were muscular, conditioning and/or rehabilitation made for incredible range -of-motion but are not hopefully can bring the athlete back. If the true ball-and-socket joints (like the hips). Were perception of pain in an otherwise sound athlete they, there would be a lot less trauma with keeps interfering with performance, then the which to deal. Taking the time to stretch the mental or emotional aspect must be addressed shoulder girdle usually prevents impingement of and a cause-and-effect sought out and tendon and bone in a socket not designed for hopefully corrected. Many times a sports continuous overhead movement against psychologist (or other experts dealing with the resistance. In consort with this is the demand psyches of athletes) is needed to get to the root for increased strength of the supporting problems and place things in proper musculature around the shoulder, especially

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the rotator cuff (four small or lesser muscles It used to be that I would list CONDITION and their tendons that provide balanced second, behind TECHNIQUE. But as I support of the shoulder). Nature provides developed my own philosophy of coaching over structures and substances to allow repetitive the years ... that of a POWER SWIMMING or movement … but only so much. Bursae, (fluid sprint coach … I have come to reali se the filled sacs) are nature’s way to help smooth importance in the ability to MOVE WATER muscular and joint movements throughout the upon demand. I use the word POWER instead body ... but this is not enough. There is also a of STRENGTH because what is most needed to pair of substances that nature provides to move the body through water (a medium 1,000 constantly lubricate all joints … a semi-fluid times denser than air) is the ability to grab hold material called glucosamine and the enzyme and pull the body through it QUICKLY. The that produces it upon demand … chondroitin. added strength and power gained with an appropriately-instituted resistance training Supplements of these two natural program will also go a long way to preventing substances have been on the market for several injuries. Power, for purposes in this discussion, years now. They have proven to be helpful and is the concept of strength over time. Just being beneficial to physical movements and lessening strong is not enough, though that is good as a the feeling (perception) of pain and discomfort of foundation. We must add quickness into the an articular (joint) origin. To consume formula for success, and we must also substances that can resupply the body’s need incorporate the concept that moving through for same, or that will protect or enhance the water requires muscular endurance. Even race physiologic function as long as there are no swimming a 100 yards or metres demands that deleterious side effects is sound Public Health. the musculature hold on for about as long as it would take to run 400 yards or metres. Add to There are medications that do provide this the fact that the faster one moves through control over pain and inflammation and which water, the more the water resists movement work wonders on the musculo-skeletal systems through it, and one can see the special type of on many occasions. They have become quite muscular trai ning needed to swim fast. popular with hard-training athletes and are readily available over-the-counter (without need A logical approach to strength gain is best of a prescription). But they have potential for undertaken by ensuring that the body is systemic problems (stomach and kidneys) if generally prepared to handle the rigors of taken indiscriminately. Good Public Health … progressive resistance training. The medical not to be taken too often and too long. dictum, “Do no harm”, is key to preventing injury. At fi rst, lighter resistance with more There are other substances, called enzymes repetitions allows the body to adapt to weight that are found in tropical fruits which can help training in a safe manner … this also enhances heal damaged tissue. These enzymes, called the effect of creating endurance. Once a Papase (found in mangos, papayas, passion stronger foundation is developed, then fruit) and bromelain (found in fresh pineapples) increased resistance can safely be added, with have the ability to attack only damaged tissue power-lifting the objective. In fact, the best plan and to help speed recovery from vigorous to produce a balanced effect is to cycle the two training bouts. Some international swim teams approaches in weekly segments. Circadian have even mandated the consumption of rhythm (what goes on physiologically in our capsules concentrated with these enzymes to bodies at different times in the 24-hour cycle) help in recovery from very intense training has a definite effect in how the body reacts to regimens or racing sessions. resistance training. There are several physiologic parameters related to strength that THE “POWER” TO MOVE WATER peak at certain times during the 24-hour cycle ... all of which allow the body to perform better My approach to teaching and coaching swim as it adapts to gaining strength. racing requires what I feel are the three most important elements needed to swim fast (in Body peaks between 5p.m. and order of importance)… 6p.m. One of the parameters in Public Health that can be used in a crossover fashion to 1. Technique weight training is that if a patient is suffering a 2. Strength (power) systemic infection that produces fever, said 3. Condition fever will peak around 5p.m. This same ge neral peaking in body temperature while healthy

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allows the muscles to warm more so they can instance (more or less) depending upon how one handle physical movement more efficiently. If feels at the time. Fighting gravity plays a minor resistance training is to be performed at various part when using latex tubing compared to free times, it is very important to make sure the and some resistive machines, and that musculature is sufficiently warmed so as not to is good since it is more closely related to the tear. It also appears that in the average athlete, gravity-free environment of movement through skeletal muscles become about 10% stronger water. around 6p.m. The other parameter that becomes very important in strength training is Once the supporting connective tissue is that perceived exertion of energy expended with made stronger with gradual increases in resi stance training seems less between 6p.m. resistance training (no more than 10% in and 7p.m., since the workout seems easier; one resistance amount and/or frequency per week), is able to push harder to gain more strength. then safe increases in muscular adaptation can be sought. This GO-SLOWLY-BUT-CAREFULLY It was mentioned earlier in the series that approach ensures less chance of injury in the stretching is very important to protect the weight room. It is good Public Health and wise muscles from tearing. It is good Public Health to athletic training to take more time and build ensure the elongation of the various muscles to gradual strength with a carefully-planned be stressed (while they are in a warmed state) regimen of weight training than to try and seek before dry land and/or weight room exercise quick strength and risk serious orthopaedic bouts. It is also good Public Health to have older injury. In case there are muscular and related athletes and those who are heavily muscled to tissue injury good Public Health dictates that take extra time to stretch … especially if the cold be applied to keep swelling down to a weather is cold. Nature provides that muscle minimum. Taking an antihistamine will also tissue is more easily stretched for increased help keep swelling down by preventing the range of motion and efficient movement than body’s release of histamine, a substance the connecting tissue surrounding it. If the released with most trauma and injury. With muscle is not elongated sufficiently, then the over- or chronic use injury, heat application is connective tissue will tear, and this usually the procedure of choice . This is to cause blood involves much greater medical intervention and to rush to the affected area with healing recovery time. The body’s adaptation to enzymes (endogenous or the body’s own, and resistance training actually starts with the exogenous from an outside source like that from connective tissue (tendons, ligaments, fascia – pineapples) and to provide a soothing feeling of all called integument) that attaches the muscles warmth, especially appreciated when the around joints (articular areas) and other areas weather turns cold. In the four preceding where muscle influences muscle and muscle chapters I covered only one or two topics influences bone movement. This connective extensively in each. In this chapter, I want to tissue becomes thicker and stronger, which, in address several pertinent topics in short, quick turn, the bones to which they are fashion. There is no particular order of attached to become thicker and stronger to presentation or importance. Each topic has its support their attachments. What this produces own obvious merit in the big picture of keeping for improved Public Health is a bone structure the athlete healthy. There may be an overlap or that will resist osteoporosis (hollowing out of the two in coverage from the preceding chapters, dense bone structure, allowing for possible but that will occur only to add continuity, to breakage, and usually seen in the sedentary ensure thoroughness in coverage, and to aid in elderly population) and possible hairline and the flow of presentation. In the simplest of other fractures seen in overuse syndromes, no terms: it is SO much easier to prevent injury matter what the age of the athlete. and illness than to cure or heal them. But if we are faced with the necessity of recovery, The ideal way (in a Public Health sense) to rehabilitation, or renewal of strength (in body allow the body to adapt to progressive and mind) and vitality, then what I present resistance training is to use latex (rubber or should aid the athlete in quest of maximum surgical) tubing. The benefit here comes from performance. the fact that there is no actual weight-lifting per se to possibly hurt the spine or other SPECIFICITY OF TRAINING supportive structures. Also, the instant adaptability of moving either closer or farther Unfortunately, nowadays it takes an all-year- away from the area where the tubing is attached round commitment to be competitive in a allows for appropriate resistance at that particular sport, and the sport of swimming is

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as guilty as any in requiring total immersion. smoky air, cigarettes and noxious exhaust There are a few exceptions where extraordinary fumes. This last category brings in a major athletes can excel in more than one specific dictate in Public Health … do not reside on the sport, but that situation is rare. To reach the EAST side of a major highway unless you are maximum of one’s ability (and then possibly a near the ocean. little more) takes a total STUDENT OF THE GAME. What is done out of the pool is as (Since we are under the influence of important as in it. Stroke-specific dry-land prevailing Westerly Winds, all who reside on the muscular exercises are what need to be worked. EAST side of a major thoroughfare get vehicular For events of 200 yards or metres on down, exhaust blown in their path day-in and day-out. doing stroke-specific exercises for the length of At least one mile of separation, with hopefully time it takes to swim the target event is a very much greenery in between, is needed to afford logical approach to muscular adaptation for some protection unless near very influential on- early to mid-season training. As training shore ocean breezes. ) A hallmark of EIB is the continues, more power lifting with quick, sharp fact that symptoms usually develop between six muscular recruitment needs to be instituted, and 12 minutes into the exercise bout and can replacing some of the many-repetition lifting resolve itse lf up to 90 minutes after exercise bouts. stops. Wheezing, cough, feelings of fatigue and not getting enough air, chest tightness and even Since swim training is done in a gravity-free stomach pain are all hallmarks of EIB. Proper environment, making the swimmer run (against hydration is a must to keep the airways moist gravity) is just asking for articular (joint) and non-irritated (maybe a reason many trouble. Many coaches require running as part asthmatics take up swimming), and an of the early conditioning regimen each year, appropriate warm-up period before vigorous even doing steps. Some aquatic athletes can exercise is strongly suggested to help rid the handle this pounding … many cannot. This can body of chemicals that are irritating to the be poison for Breaststrokers, who produce upper respiratory tract. Along with all this is the tremendous tension on the inner aspects of correct timing and admini stration of their knees, and other swimmers who live and appropriate medication. die by their legs. It is a wise coach who heeds his athletes’ complaints about joint pain after SWIMMER’S EAR an extended dry-land running and jumping session. A better cross-training choice would be This is a potentially debilitating condition bicycle and/or stationary bike riding. Better to that should actually never be allowed to occur. let the rubber tyres and/or the mechanical Intense pain can develop within the ear canal setup take the pounding than the knees, which can negatively affect swim performance ankles, and hips, since most trauma can have a and often requires time out of the pool to allow negative cumulative effect over the long haul in resolution. Excessive moisture left in the ear a swimmer’s career. canal can soften the protective wax and allow bacteria and fungi to invade the area and ASTHMA & THE ATHLETE produce infection and inflammation. The extent of exposure to water is also a culprit. The There are two main types of asthma, though condition is easily prevented by instilling a few they affect the similarly. drops (into the ear canal after each swim Chronic asthma affects the sufferer session) of an ethyl-alcohol mixture with continuously, sometimes made worse by aluminium sub acetate (Burrow’s ). An infection, being in the presence of irritating adequate home remedy can be made by adding and/or allergenic substances or for seemingly 10 drops of vinegar to two tablespoonfuls of no reason at all. The asthma that occurs only ethyl alcohol. The acid content of the vinegar upon vigorous exercise is classified as exercise - helps keep the canal environment in its proper induced bronchospasm (EIB). EIB can affect healthy state. Five drops of this mixture to each swim performance as much as 50%. It is found canal usually keeps swimmer’s ear in check. in chronic asthmatics, highly allergic individuals, and in about 15% of the healthy KEEPING INFECTIONS UNDER CONTROL general population. EIB is treatable with oral inhalants, oral medication and nasal sprays Hands are a major venue for transmitting which need to be coordinated with a physician. infections. Touching an eye or rubbing the nose Unfortunately, irritating pool chemicals can or biting fingernails with contaminated hands aggravate the condition as can cold, dusty, can cause infecting organisms to penetrate

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vulnerable mucous membranes. Making sure the hands are disinfected as much of the time SWIMMING BIOMECHANICS & as possible can go a long way to preventing spread of infections. Carrying portable gel type INJURY PREVENTION disinfectants and using them on the hands New Stroke Techniques & before eating is good Public Health. Separating oneself from someone who is sick by at least Medical Considerations three feet if even for a few moments can help By James N. Johnson, MD; Jason Gauvin, PT, prevent transmission. When in the pool, if a ATC; Michael Fredericson, MD; The Physician swimmer is obviously sick, it is only logical and Sportsmedicine Vol.31 No.1 Jan 2003 Public Health to have them leave the practice. Reproduced from American Swimming Magazine The hot moist environment of a training pool 2003 Issue 2 can be GERM -CENTRAL … especially during the winter months. An extension of this is the In brief: Shoulder injuries are common in swimmers wise practice of having lane mates separate as of all ages and abilities. Advances in the much as practical while resting in between sets understanding of biomechanics help identify and so as not to breathe on each other. It only takes correct stroke flaws to prevent shoulder injury. one hidden carrier of infecting organisms to Physicians can demonstrate correct pull patterns and infect a whole team in one day ... separation body alignment in an office setting and proper during recovery can help prevents this. coaching can help correct mistakes made in the Physiologically, the body negatively responds water. If injury occurs, swimmers can employ to excessive stress by diminishing the amount rehabilitation techniques, including preventive of protective white blood cells (wbc’s) in the scapular stabilisation exercises, to prevent circulation. Lack of sleep also produces the recurrence. The treating physician and physical same effect. Cortisol, the body’s main anti - therapist who understand stroke technique and stress hormone is lowest between the hours of prevention concepts may help decrease the 1a.m. and 5a.m., allowing the body to become incidence of swimming-related shoulder injuries. more susceptible to a host of stresses, both physical and mental. This explains why we can Summer SPLASHERS account for a large often wake up with a sore throat and more. portion of the 100 million to 120 million Excessive exposure to the sun has the same Americans who enjoy recreational swimming, (1, negative effect ... often manifested by returning 2) but a significant number are coached, vacationers from a sunny location coming down competitive swimmers. USA Swimming has with respiratory and other infections once recently surpassed 250,000 registered home. swimmers from preschool through college age, Spraying the air conditioning/heating ducts and Masters Swimming has more in your home and car can also help prevent the than 38,000 members ages 19 to 100+. High spread of infection. Travelling sick in the car school and summer league swimming (while coughing and sneezing) allows germs to participation is roughly estimated at 5 million land and remain and sometimes grow in the air over and above the USA Swimming ducts. This scenario on a larger scale was seen membership. (3-6) years ago in the spread of Legionnaires’ disease Competitive swimmers train 10,000 to through the heating ducts of hotels. It is an 20,000 yards or metres per day, using the excellent idea for all athletes to get flu shots in Freestyle arm stroke for most of the distance. At a timely fashion. There are no real side effects an average of 8-10 arm cycles per 25 yards, a from the modern vaccines, and no one can get swimmer completes more than one million the flu from the shots. But it takes about two shoulder rotations each week. (6) Swimmers are weeks to have the body make enough antibodies obviously at risk for overuse injuries, especially to fully protect against the different strains of to the shoulder. flu, so getting inoculated early enough to beat With new biomechanic developments and the flu epidemic is good Public Health. subsequent new teachings, shoulder injury incidence may be on the decline, but it remains Don’t forget to hydrate properly. This a common problem. Sports medicine includes sufficient daily intake of non- professionals can implement new prevention caffeinated fluids to keep the mucous strategies and coaching techniques by membranes moist and healthy and to help understanding the new biomechanics and power the body through the vigorous exercise pathomechanics of the Freestyle stroke. By athletes undergo daily. using prevention and rehabilitation strategies for shoulder impingement, physicians may

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prevent progression of the initial injury to a the biomechanics lab at USA Swimming have rotator cuff tear, worsening capsular laxity, or shown that propulsive drag forces, produced by glenoid labral tear. the hand, stop before the hand reaches the hip COMMON INJURIES and that propulsive lift forces are negligible Shoulder impingement and overuse injuries throughout the stroke. are still common because of the sheer number The NEW coaching practice is supported with of arm strokes each swimmer makes in a given biomechanic analysis; the swimming stroke is week. In a study by Cole et al (7) during the now taught as an early catch with an early exit. 1996-97 season, shoulder injuries in 325 Thus, a new competitive Freestyle uses the key swimmers occurred at a rate of 30% of all principles of equal body rotation and balance in injuries per year. the water with core strength to support these A Danish study (8) from the 1986-87 season goals, along with an early catch, early exit, revealed that 38% of swimming injuries per year straight-through pull arm stroke. were in the shoulder. McMaster and Troup (9) FREESTYLE BIOMECHANICS reported a lifetime shoulder injury incidence of Souza (16) describes the Freestyle stroke as 47% to 73% for competitive swimmers; Stocker early pull-through, late pull-through, and et al (10) reported a 47% lifetime incidence in recovery – more simply explained in the collegiate swimmers and 48% in master’s swimming community as catch, pull, and swimmers. recovery. Pink et al (2) studi ed the normal Fewer injuries in the more recent studies, Freestyle arm stroke with fine -needle such as Cole et al (7) reflect a positive trend. It electromyography (EMG). The normal CATCH is hoped that shoulder injury rates will continue occurs when the forward hand enters the water to decline as the knowledge gained in as the upper trapezius elevates and the biomechanics is applied to the way in which the rhomboids retract the scapula. The serratus Freestyle stroke is taught. anterior protracts, rotates the scapula up, and ‘NEW’ BIOMECHANICS is highly active from this point in the catch and Much has been written regarding swimming through the pull. These opposing actions hold biomechanics and shoulder injury prevention, the scapula in place. Just after the catch, the but new theories and coaching techniques have pectoralis major fires and adducts and extends developed in the last decade. Counsilman’s (11) the humerus while internal rotation is balanced two-dimensional biomechanic analysis in 1971 by the antagonistic external rotation of the teres showed that propulsion minor. The latissimus dorsi fires in concert with was primarily due to lift forces based on the subscapularis from the mid pull-through Bernoulli’s Principle of Hydrodynamic Forces. until the beginning of recovery. The deltoid and From these data, the description of an S- supraspinatus are the prime movers through shaped pull was developed. (12) However, in recovery. 1994 Rushall et al (13) disproved this theory EMG studies by Pink et al were done on the with a computer-aided, three-dimensional OLD Freestyle stroke, but the muscle firing biomechanic analysis. They found that Freestyle patterns are similar; therefore, these studies propulsion was primarily attributable to drag remain an accurate and reliable description of forces based on Newton’s Thi rd Law of Motion. the normal stroke patterns and can help to The presumed S-shaped stroke developed in explain the painful SWIMMER’S SHOULDER. the two-dimensional model failed to consider FREESTYLE PATHOMECHANICS body rotation. The Rushall analysis took body The cause of the painful shoulder in roll into account and thus developed the swimmers can be attributed to a myriad of concept of the STRAIGHT -THROUGH pull that stroke flaws. A hand entry that crosses the caused coaches to rethink their paradigm of the midline of the long axis causes mechanical Freestyle arm stroke. impingement in the anterior shoulder, including Bill Boomer, pioneer stroke technician, and the long head of the biceps and the Richard Quick, US Olympic coach, picked up on supraspinatus (Figure 1A). This is exacerbated these new teachings, even before publication of by a thumb-first entry that further stresses the the Rushall paper, and considered the biceps attachment to the anterior labarum. importance of the current BUZZ WORDS …i.e. A crossover pull-through usually results body rotation, balance, and core strength. (14) from a crossover entry (Figure 1B) and increases New theories and coaching techniques, the time in the impingement position. Proper developed in the last decade, are carryovers of body roll, however, can resolve most of the common teachings in throwing and swinging impingement risks, unless the athlete has sports. glenohumeral instability or anterior capsular In 2001, further studies by Riewald (15) in laxity and concomitant anterior subluxation.

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FIGURE 1 with neurologic signs and symptoms. (16) In improper Freestyle technique, the head is held too EMG analysis by Pink et al (2) in swimmers high (A), with the eyebrows at the waterline and the with painful shoulders revealed that the most arm crossing the centreline. prominent abnormality is a weakness of the serratus anterior and increased activity of the rhomboids during the pull. The resulting mechanical imbalance (FLOATING SCAPULA) increases anterior impingement of the biceps and supraspinatus tendons. (2) EMG studies by Pink et al and resulting therapy recommendations for scapular stabilisation are now widely accepted and used in the rehabilitation of shoulder injuries. (17) Kibler (18) maintains that shoulder injury is prevented first by core stabili sation and then by scapular stabilisation. He describes the scapula as the link in the kinetic chain from the legs and trunk to the shoulder. Coaches and physical therapists are beginning to recognise the importance of strengthening the entire kinetic chain for the prevention and treatment of shoulder injuries. EVALUATING THE INJURY View from above (B) illustrates poor shoulder First, the sports medicine professional must alignment (dotted line), ‘snaking’, and lack of body take a thorough history. Relevant historical rotation. data include number of years swimming, Mechanical impingement in the anterior shoulder number of practice sessions per week (both is caused by an internally rotated humerus and a swimming and strength training or thumb-first entry, placing stress on the long head of callisthenics), whether the athlete breathes to the biceps, the supraspinatus, and the biceps one or both sides, any technique flaws that may attachment to the anterior labrum. have been pointed out by the coach, any recent stroke technique changes, any recent changes in volume or intensity of swimming, and, finally, the types of weight room exercises the athlete is performing and any associated shoulder pain. Characteri sing the location, duration, and causative factors of pain are as important as with any other injury. A complete neck and upper-extremity neurologic exam should rule out causes of referred pain from the neck. Next, a shoulder exam should look specifically for rotator cuff injury, anterior and posterior impingement signs, labrale pathology, and glenohumeral instability. Appropriate imaging includes plain films and/or magnetic resonance imaging (MRI), with or without an arthrogram. If, after a complete evaluation, the working diagnosis is impingement syndrome, the physician may be able to provide some salient rehabilitation Asymmetric body roll or unilateral breathing techniques and, ultimately, preventive tips. may increase impingement by causing a QUICK OFFICE TIPS compensatory crossover pull-through on the Many coaches are beginning to incorporate side with less roll or on the non-breathing side. the new biomechanics. After performing a Improper head position, forward-sloping complete evaluation of a swimmer who has shoulders, and scapular instabilities are also shoulder pain, physicians can pass along some implicated in arm, shoulder, upper-back, and of these techniques if they understand the neck pa in that mayor may not be associated mechanics of the swimming stroke and

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translate it into terms the swimmer will device held between the thighs) or breathing understand. every third stroke (or other alternate pattern) Climbing the ladder. The early catch phase of can help a swimmer practice body rotation. the Freestyle arm stroke may be explained as a Floating the legs. Body balance is difficult to pinky- or fingers-first entry (not thumb-first) learn and explain but is the most important with water exit just above the beltline. This skill in linking the kinetic chain from the legs technique will keep the swimmer in the and trunk through the scapula into the impingement range for as short a pe riod as shoulders. The body’s centre of mass is around possible by avoiding excessive internal rotation. the pubis, but the centre of is at the The stroke is a straight line, not S-shaped. A sternum. The lungs filled with air float the body, good description is to imagine that a long but the mass and density of the legs tend to stepladder is just beneath the surface, and bring the body down feet first. swimmers are trying to grab each rung and pull The swimmer must use the counterbalancing themselves down the length of the ladder with weight of the head and press the centre of equal body rotation. Paddling on surfboards buoyancy (sternum) into the water to float the may help swimmers establish the correct hand legs. Essentially, the swimmer must experiment pattern and keep the scapulohumeral link at with balance in the water and try to find the 180°. best dynamic position to maintain the whole Rotating on the axis. The correct stroke VESSEL at or near the surface on the same pattern must be accompanied with equal body horizontal plane. Floating drills with the hands rotation to avoid injury. The body must rotate at at the side are the best way to learn this least 45° from its long axis equally in both technique. directions. The head position should be neutral Conditioning and flexibility. Developing core on the spine as if the person were standing on a strength from the pelvic girdle to the scapular flat surface in good alignment (Figure 2). stabilisers is the common denominator to mastering all these skills. Encouraging the young athlete to participate in a variety of activities that help develop total-body conditioning, muscular strength, and muscular endurance is essential. As an athlete reaches adolescence and focuses more specifically on swimming, a scapular- and trunk-stabilising program should be added. The mature athlete should add flexibility activities, such as yoga, and strengthening exercises that specifically address scapular and abdominal muscles. (12, 14, 19) PREVENTIVE REHABILITATION The sports medicine professional should find out what coaches are already doing to prevent injury. First, coaches’ injury prevention programs should be evaluated for safety; then those exercises that are safe and effective should be incorporated into the practitioner’s FIGURE 2 own prevention program. When using proper technique, the body rotates As relationships develop with injured 45° along the longitudinal axis (dotted line), and the athletes and their coaches, the physician can figures enter the water first. volunteer to give educational talks to the team. The neck is held in the same position as when Also, some preventive physical therapy standing erect on dry land, with the waterline in the techniques, including a basic scapular middle of the top of the head. stabilisation program and additional core Many coaches and physicians had formerly stabilisation exercises, can be taught to injured taught the EYES FORWARD head carriage, athletes and their coaches. which increases impingement by impeding Successful prevention of shoulder injuries in normal scapulothoracic motion. The swimmer swimmers can be accomplished by establishing should be taught that correct body roll should proper muscular balance. The development of feel as if one were rotating on a barbecue muscular balance allows for rhythmic scapular skewer that goes through the top, centre of the motion instead of the dyskinetic motion seen in head and extends the length of the spine to injured swimmers. (18) between the ankles. Using a pull-buoy (a foam

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Swimmers tend to have an imbalance Abdominal exercise s to build core strength manifested by rounded shoulders that develop may be part of a separate strength training because of tight internal rotators and adductors session or may be effectively accomplished and overstretched, weak external rotators and without untoward injury risk just prior to or abductors. A preventive rehabilitation program just after swimming. (16, 20, 21) should include strengthening the scapular Preventive exercise can be an important stabilisers, appropriate stretching, and spinal addition to a training program if done correctly. stabilisation with core strengthening. These exercises may not be appropriate as Strengthening exercises should focus on treatment for swimmers who have a pre-existing endurance training of the serratus anterior, injury. Those swimmers should be evaluated lower trapezius, and subscapularis muscles. before they begin a rehabilitation program – (20) The four most widely accepted and effective which may or may not include the above exercises used in clinical practice are scapular exercises, de pending on the nature of the elevation (scaption), push-ups with a plus, injury. rowing, and press-ups (17). With the NEW Freestyle techniques that These exercises can be incorporated into a emphasise body rotation and balance, scapular dryland training program for swimmers and stabilisation, appropriate stretching, and core should be progressed to three sets done to strengthening become even more important for fatigue. (21) If the equipment is available, injury-free swimming and, ultimately, more upper-body ergometry can greatly enhance the effective technique. endurance component of the strengthening of PROMOTING SAFE TECHNIQUE the scapular stabilisers. (2) Shoulder pain is the most common The traditional rotator cuff elastic band complaint in swimmers. Understanding the exercises are particularly effective for Freestyle stroke and common injury patterns strengthening the external rotators and may help identify an underlying biomechanic or supplement the previous exercises. Strength training-related cause of injury. training is most effective when done after In addition, some quick office tips on stroke swimming or as an isolated workout session. technique and a few specific strengthening and Strengthening exercises done before swimming stretching exercises may help prevent new can fatigue the rotator cuff and possibly injuries or prevent recurrence in a patient who increase the risk of injury. has a history of shoulder problems. Stretching should complement the References strengthening program. Swimmers tend to lack 1. Murphy T., Shoulder injuries in swimming, in range of motion in internal rotation and Andrews J.R., Wilk K.E., The Athlete’s horizontal adduction, which may predispose Shoulder. New York City, Churchill them to anterior impingement. Isolated Livingstone, 1994, p 411 2. Pink M., Jobe F., Biomechanics of swimming, stretches of the pectoralis major and minor, in Zachazewski J.E., Magee D.J., Quillen W.S., posterior capsule, and latissimus dorsi are most Athletic Injuries and Rehabilitation. effective. (22) Philadelphia, Saunders, 1996, p 317 The traditional swimmer’s partner stretch 3. USA Swimming Website: www.usa- may actually exacerbate impingement by swimming.org/. Accessed October 25, 2002 overstretching anterior structures that are 4. United States Masters Swimming Website: already overstretched. Though the data are www.usms.org/. Accessed October 25, 2002 mixed, these stretches may be more effective if 5. National Collegiate Athletic Association done after swimming. Website: www.ncaa.org/. Accessed October 25, 2002 Core strengthening provides the final link in 6. Kammer C.S., Young C.C., Niedfeldt M.W., the prevention plan. Lower abdominal Swimming injuries and illnesses. Phys strengthening should be emphasi sed in the Sportsmed 1999; 27(4):51-60 dryland conditioning program for swimmers. 7. Cole A., Johnson J.N., Fredericson M., Injury The goal of abdominal strengthening is to incidence in competitive swimmers. Presented develop increased control of the pelvis by at USA Sports Medicine Society and American avoiding excessive anterior pelvic tilt and Swim Coaches Association meeting; September lumbar lordosis. 7, 2002; Las Vegas Exercises should be done with the pelvis in a 8. Bak K., Bue P., Olsson G., Injury patterns in Danish competitive swimming. Ugeskr Laeger neutral position and the spine in good 1989; 151(45): 2982-2984 alignment. Development of muscular endurance 9. McMaster W.C., Troup J., A survey of is also one of the goals of core strengthening, interfering shoulder pain in United States because swimmers must support their body in competitive swimmers. Am J Sports Med 1993; the water for long periods of time while training. 21(1):67-70

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10. Stocker D., Pink M., Jobe F.W., Comparison of shoulder injury in collegiate- and master’s- ESSENTIALS OF GREAT level swimmers. Clin J Sport Med 1995; 5(1):4- 8 BREASTSTROKE 11. Counsilman J.E., Competitive Swimming By Leigh Nugent & Terry Gathercole Manual for Coaches and Swimmers. Presented at ASCTA 1998 Convention Bloomington, IN, Counsilman Co, 1977 12. Maglischo E.W., Swimming Even Faster. UNDERSTANDING THE STROKE Mountain View, CA, Mayfield Publishing Company, 1993 13. Rushall B.S., Sprigings E.J., Holt L.E., et al: A Breaststroke has re-evaluation of forces in swimming. J always been a difficult Swimming Research 1994; 10(fall): 6-30 stroke for many of us to 14. Boomer B., Nelms M., The Boomer Chronicles both understand and [Videotape Series]. Colorado Springs, CO: USA learn. There are a number Swimming; 2000 of reasons for this but the 15. Riewald S., Biomechanical forces in swimmers. main one by far is the fact Presented at USA Sports Medicine Society; that it bears little April 15, 2002; Colorado Springs relationship to the strokes 16. Souza T.A., The shoulder in swimming, in like Freestyle and Backstroke – the strokes that Sports Injuries of the Shoulder: Conservative Management. New York City, Churchill are generally taught first in Australia. Livingstone, 1994, pp 107-24 17. Moseley J.B. Jr, Jobe F.W., Pink M., et al, Unlike Freestyle and Backstroke, where the EMG analysis of the scapular muscles during a limbs work alternately, in Breaststroke they shoulder rehabilitation program. Am J Sports work simultaneously and symmetrically. The Med 1992; 20(2):128-134 motor skills required to swim the stroke are 18. Kibler W.B., The role of the scapula in athletic entirely different and, as a consequence, a shoulder function. Am J Sports Med 1998; whole new set of skills has to be taught from 26(2): 325-337 the beginning. We are all too ready to assume 19. Laughlin T., Delves J., Total Immersion: The Revolutionary Way to Swim Better, Faster, and (parents included), because the child has Easier. New York City, Simon and learned Freestyle and Backstroke, that Schuster/Fireside, 1996 Breaststroke will be something which will be 20. Scovazzo M.L., Browne A., Pink M., et al: The learned quickly and effectively in a relatively few painful shoulder during Freestyle swimming: lessons. an electromyographic and cinematographic analysis of 12 muscles. Am J Sports Med More wrong we could not be – because for 1991; 19(6):577-582 most it is a difficult and frustratingly slow 21. Rodeo S., Johnson J.N., Ellison P., e t al, USA process. For the person who is a natural Swimming Shoulder Injury Task : Summary of findings. Presented at USA Sports Breaststroker it all comes quite easy, but they Medicine Society; April 11, 2002; Colorado usually have just had an arduous time learning Springs Freestyle and Backstroke. People who turn their 22. Wilk K.E., Arrigo C., Current concepts in the feet out naturally generally learn with little rehabilitation of the athletic shoulder. J difficulty. Orthop Sports Phys Ther 1993; 18( 1): 365-378 Dr Johnson is a team physician for Stanford Breaststroke is swum with symmetrical University in Stanford, , and for the USA movements of the arms and legs – no rotational Swimming National Team. Mr Gauvin is a physical therapist and athletic or lateral movements of the torso and minimal trainer in the Stanford University Department of movement of the head in the learning stages. Athletics. Dr Fredericson is the director of sports medicine The start and finish of the stroke is in the division of physical medicine and rehabilitation considered to be when the arms and legs are at Stanford University School of Medicine and a fully extended so that the swimmer is in the Stanford team physician. Address correspondence to James N. Johnson, classical streamlined position. I call this the MD, Stanford Sports Medicine, Arrillaga Family BASE POSITION. Sports Center, 641 Campus Dr, Stanford, CA 94305. Email to: [email protected]. Breaststroke is a stroke where resistive Disclosure Information forces against the body are greater than in any Dr Johnson, Mr Gauvin, and Dr Fredericson other stroke. Because of this, it is vital for the disclose no significant relationship with any manufacturer of any commercial product mentioned swimmer to be in the most streamlined position in this article. No drug is mentioned in this article for possible at any given point in the stroke. The an unlabeled use.

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ultimate aim in any stroke is to achieve touching, are projected forward, just below the maximum propulsion with minimal resistance. surface until they are fully extended in the base position. It is recommended that throughout the The propulsive forces in Breaststroke are recovery that the thumbs are next to each other high but intermittent – when compared to the and that the palms face downward. other strokes – with propulsion coming from three sources… The leg kick is probably the most difficult aspect of Breaststroke to teach. The legs begin their movement from the base position, where 1. The outward scull they are fully extended with the toes pointed 2. The inward scull of the arms and the feet plantar flexed. 3. The backward thrust from the leg kick The recovery of the legs is commenced by relaxing the knees and lifting the feet toward The recovery of both the arms and the legs the buttocks by bending at the knee joint are performed below the surface, hence rather than at the hip. incurring unavoidably high resistive forces. The other strokes avoid these resistances during the This action will create less frontal resistance recovery of the arms, due to the fact that they with the upper leg. As the feet are lifted, the are recovered over the surface. knees drift apart to about the width of the hips. The feet are best kept close together, drifting Once the base position is established, the apart as they draw closer to the buttocks. stroke begins by the separation of the hands using straight arms with the hands pitched at At this point the feet are dorsi-flexed and 35-45 degrees to the horizontal (little fingers twisted so that the toes point outward. To uppermost). achieve a good position at this point there is considerable rotation of the hip and flexion of The arms continue to separate until they are the ankle. each at about 45 degrees to the shoulder line. At this point the hands will have increased their Ideally, we would like to have the feet pitch to about 60 degrees. This entire movement turned at 90 degrees to the direction of is termed the OUTWARD SCULL. movement of the body.

From this point, the arms pull backward This will give maximum exposure of the momentarily and the pitch of the hands begins propelling limb to the water. The feet are driven to alter as they change direction from an directly back and downward to some extent, outward and backward direction to an inward until the legs are virtually straight. The feet and downward rotation to begin the INWARD remain dorsi-flexed as they are swept in rapidly SCULL – the most propulsive phase of the arm together – a movement sometimes called the pull. wip. To complete this final stage the eetf are plantar-flexed, toes pointed and the legs fully The first half of the inward scull is performed extended. by rotating the hand and forearm inward from a stable elbow. The hand follows a curved path Timing & Coordination with the palm facing outward, downward and backward. If we take the stroke from the base position, the first movement is the outward scull of the Once the hand draws in line with the elbow, arms – the rest of the body remains stable. The it also adducts towards the ribs, providing more arms then make the transition into the inward speed and power to the hand and forearm as scull. the last half of the inward scull is completed. At this point the head and upper body begin During this phase the palm is pitched to rise in preparation for the inhalation. In the backward, downward and inward. During the final stages of the inward scull, inhalation inward scull, the fingers will always be pointing occurs and the legs begin the recovery. By the forward to some degree. time the hands have achieved 70% of their recovery, inhalation will have been completed The hands complete the inward scull just and the feet will begin their backward thrust. forward of the chin and, with thumbs virtually

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There is a trend now to an accelerated hand arms and legs are. A stable head helps recovery which effects a slightly later kick maintain a reference point. The breathing timing, but this is not recommended in the is performed by raising and lowering the elementary stages of learning the stroke. head as one unit. 5. Repeat Step 4 by doing two kicks and one Once the kick is completed and the arms are breath. fully extended, the body will again be in the streamlined base position from which point the 6. One breath and one kick. Holding the next stroke will begin. board (as above) with eyes looking directly ahead and arms and legs fully extended. BREASTSTROKE TEACHING Ask the swimmer to lift their head and PROGRESSION shoulders (by contracting their back muscles), then lift their feet, lower their This method revolves around coordinati ng head and shoulder, then kick and glide. the kicking action with the breathing, and Repeat this sequence over and over – separately, the arm action in coordination with stressing to the swimmer that the first the breathing – then joining the two together to movement i n the sequence is the raising form the whole stroke. of the head and shoulders.

Because the breathing action is the common factor, and its timing has been taught with the The Pull arms and legs independently, there is no need Swimmers have a lot of difficulty with to teach whole stroke timing – it occurs learning the pull because they achieve very little automatically when the two sections are put propulsion. This causes them to become together as the whole. frustrated and impatient. This causes difficulty in teachi ng the stroke as the swimmers modify I am sure you will find this an easy way to the pull incorrectly, in order to gain propulsion. teach a very difficult skill. To avoid this temptation, the use of fins is The Kick employed to enable them to propel themselves while they develop the correct stroke 1. Practice the kick and its movements on mechanics. As the swimmers become more dry land. proficient, the fins are removed. 2. Practice the kick on the edge of the pool in the water. 1. Using fins and Freestyle kick -swim, with arms extended and a small sculling 3. Kick on back with a board held to chest. action. Try to keep knees stable at the surface and draw feet to the buttocks by bending 2. Repeat above with a larger action. at the knee, not at the hip. Allow the 3. Swim Freestyle, using a small swimmer to let their feet work in a wide arc, if necessary, as the main aim is to get Breaststroke arm pull. Eyes looking to the front at all times and lifting the head and their feet turned out. Once the swimmer shoulders to breath at the beginning of has his/her feet ready to kick back, it is advisable to get them to pause at this the inward scull. Hold a glide after the completion of each recovery, with the point and consciously turn their feet out arms fully extended. before kicking back, and pause again while the legs are fully extended. 4. Repeat as in Step 3 until satisfied that the arm pull is the correct size and shape. 4. Kick on front, holding the board on the back and with thumbs underneath and 5. Repeat all of the above steps without fins. arms fully extended. Place face in water Regularly stress the correct breathing and proceed to do three kicks and then timing (lifting of the head and shoulders breathe. Stretch and glide after each kick, as the hands scull inwards). Exhale when keep the head very stable with the eyes the arms are extended, completing the looking to the front at all times. Rocking exhalation before beginning the next movements of the head are best avoided stroke. as they affect the body position and the swimmer can lose track of where their 6. Repeat Step 5, replacing the Freestyle kick with Butterfly kick. Only perform one

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Butterfly kick per stroke, which occurs when the hands are performing the last third of their recovery.

The Whole Stroke By David Pyne PhD By following the above progression, the Presented at ASCTA 1998 Convention swimmer has learned to kick and breathe with the correct timing and pull and breathe with the INTRODUCTION The purpose of this article is to describe the correct timing. rationale for and practice of swim downs used All that remains to do now is to connect the by highly trained competitive swimmers. The primary purpose of swimming down is to two skills together and the timing should look hasten the recovery process from exhaustive after itself – as it has already been taught. training or competitive swims and, where appropriate, promote subsequent swimming 1. Three kicks with arms extended and one performance. Practical guidelines and examples pull. Breathe only on the full stroke. Glide of swimming down are presented for coaches after each kick and look straight ahead at and swimmers. The use of heart rate and blood all times. lactate monitoring to control swim downs is 2. Two kicks with arms extended and one discussed, along with consideration of a number of other practical issues that may pull. Breathe only on the full stroke. Glide influence the swim down process. after each kick. 3. Normal Breaststroke with a long glide – RATIONALE FOR SWIMMING DOWN beginning the next stroke after exhalation A number of physiological reasons are has been completed. generally suggested for swimming down. In scientific terms, the main reason for swimming down is to promote the process of re-establish The above three skills are important for homeostasis. With exhaustive exercise, the body consolidating the stroke. and its various systems are placed under considerable stress. The cardiovascular Try to develop power in the pull and the kick responses of increased , blood flow, whilst still holding a glide in the stroke. By heart rate, utilisation, muscle and blood doing this, you will develop speed and strength lactate are well characterised. without running the risk of losing the timing. These exercise -induced changes are also accompanied by changes in the hormonal, Only when the swimmer is swimming nervous and neuromuscular systems. All these strongly and correctly should the glide be systems need to recover for peak athletic reduced for faster swimming. Fast Breaststroke performance to be sustained. swimming is achieved with minimum glide but with the maintenance of maximum arm and leg The specific physiological benefits of extension. swimming down include … faster recovery of heart rate and other cardiovascular variables TEACHING BREASTSTROKE back towards baseline levels – faster recovery of IS AN EXERCISE IN respiration and breathing rate – and faster removal of excess lactate anions and hydrogen PATIENCE… ions. In musculo-skeletal terms, an active recovery is thought to reduce tissue macro but if you follow the process trauma and ease the discomfort of tight and outlined above, you will find it an overworked muscles. Swimmers can experience significant musculo-skeletal tightening, even effective way to teaching after short sprints, and may benefit from some Breaststroke with good technique controlled aerobic swimming and post-swim from the earliest stages. down massage.

• In practical terms on the deck, swimming down takes on increased importance during competition. Preparing swimmers

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for their next swim is a fundamental Examples of swimming down… process for coaches and swimmers. Within the same heat or finals session. Butterfly swimmer • For the finals that night. 2-3 x [200m as Freestyle/Backstroke • For racing on subsequent days. holding 140bpm HR] [4 x 50m as 25 Freestyle/25 Butterfly on 60 sec] Almost every swimmer – from the age group Total = 800m to the international le vel – usually competes in Freestyle swimmer more than one event. Figure 1 shows the event 400 Freestyle/Backstroke, 200 Freestyle, 100 schedule for during the 1998 Freestyle, 4x50 Freestyle all on 45s World Championships – the sheer number of Total = 900m events on consecutive days demanded a well Breaststroke swimmer constructed and executed recovery plan. 200 Freestyle/Backstroke, 50 Breaststroke, 200 Freestyle/Backstroke, 50 Breaststroke Figure 1 2 x (100 Freestyle, 50 Breaststroke) Day Event Heat Final Result Total = 800m 1 200 FS 1.47.96 1.47.41 1st Individual Medley swimmer 2 4x200 FS - 1.47.67 1st rd 400 Freestyle, 2x100 Freestyle/Backstroke, 2x100 3 100 FS 49.33 49.20 3 nd Breaststroke/Freestyle, 400 Freestyle 4 4x100 FS - 49.27 2 Total = 1200m 5 100 Fly 53.34 52.25 1st 6 50 FS 22.58 22.47 3rd These examples are shown for illustrative 7 4x100 MR - 51.80 1st purposes only and coaches will need to develop personalised plans according to their own Specific Guidelines for the Prescription individual circumstances. It is likely that of Swim Downs younger age group swimmers would use shorter Swim downs can be planned using the same approach as for any aspect of warm-up and swim downs. training – i.e. prescription by time, distance, stroke, cycle time and heart rate. The MONITORING SWIM DOWNS There are several options for coaches to use Australian Institute of Sport (AIS) swimming when monitoring the swim downs of their coaches generally adopt the following protocol for swimming down: athletes. The most common means is simple observation with the coach’s eye. Apart from monitoring basic adherence to the swim down Swim 800-1200m at moderate intensity and ensuring that the correct distances, strokes (heart rate 100-140bpm) using intervals of 50- and paces are used, the coach may also like to 200m Freestyle or Freestyle/Backstroke. point out deficiencies in stroke technique or Individual Medley and form stroke swimmers race strategies at this time. The two most should incorporate some 25 and 50m intervals common physiological means of monitoring in the stroke they have just swum. Heart rate swim downs are by heart rate and blood lactate should be checked after every 200-400m. Some testing. Monitoring heart rate is a common shorter more intensive 15m efforts should be method for prescribing and checking routine included (after an initial 400m of moderate training sessions. In the same way, blood intensity swimming) to recruit specific muscle lactate can be used to assess the degree of groups and flush open the capillaries within the physical exertion imposed by the race, and the muscles. Where specified, heart rate and blood extent of swim down required to recover. lactate measurements can be used to indicate whether sufficient swimming down has been completed. USING BLOOD LACTATE TO MONITOR SWIM DOWNS One of the principal reasons for swimming At some stage, after swimming down 1500m down is that active recovery elicits faster or more, the possible disadvantages of removal of excess blood and muscle lactate than metabolising or burning excessive glycogen does simple pa ssive (resting) recovery. Scientific probably outweighs other benefits of extended studies conducted in the mid established swimming down. Conserving and replenishing this point (Belcastro and Bonen 1975), and muscle glycogen stores is a limiting factor in many subsequent studies and on-deck testing prolonged and exhaustive training (Costill and has confirmed these initial findings. Optimal Hargreaves, 1992), and during extended removal rates generally occur at exerci se competitions over a period of several days. intensities between 40-60% of VO2 max. This equates to moderate aerobic swimming within a

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heart rate range of 50-70% of maximum heart warm up and swim down. Diving pools can be rate. For a swimmer with a maximum heart rate quite variable in length and coaches will need to of 200bpm, this equates to 100-140bpm. An modify instructions on intervals, cycles and active recovery at this intensi ty will accelerate pace to suit the avai lable facilities. Two of the the removal of excess lactate in two ways. main considerations in the recovery and Firstly, a portion of the lactate will be removed swimming down process are fluid replacement by oxidation in muscle (converting lactate to and dietary snacks (Ivy 1991; Whitehead and energy). While another portion will be Holmik 1989). transported via the Cori Cycle to the liver and At major national level and international converted back to glycogen (the principal Meets, the presence of media can be a storage form of carbohydrate in the muscle) distraction for swimmers and coaches. The (Brooks 1986; Gaesser and Brooks 1984). practice adopted by the Australian Swimming Blood lactate testing was originally used to Team is for swimmers to meet the initial indicate the extent of anaerobic (without oxygen requirements of poolside TV interviews and then – anaerobic glycolysis) contribution to various take some brief questions from the assembled swimming events. Research has shown that media. Under the direction of Team there are many confounding variables in Management and Officials, swimmers are then relation to blood lactate concentration, energy accompanied to the swim down area. Media demands and overall swimming performance. representatives seeking more extensive For this reason, post-competition lactate testing interviews are asked to wait for swimmers to is only used as a gross indicator of anaerobic complete their swim down commitments. contribution and is not linked directly to Medal presentations can also present some performance. The current approach is to link difficulties. Quite often medals are presented the immediate post-competition blood lactate about 15-20 minutes (two or three events) after test with that of the post-swim down test to a swimmer’s race. This can necessitate an early determine the extent that the blood lactate exit from the swim down pool. In these concentration has fallen, and by implication the circumstances, swimmers are asked to return to extent that the recovery process has progressed. finish their swim down after the medal Blood lactate for a given ceremony. The same policy applies to drug swimmer are influenced by several factors, testing commitments. Taken together, these including – individual physiology, event requirements can mean a late finish to an distance, effort/speed, residual fatigue, and evening’s swimming, but in the era measure ment error. These factors need to be professionalism, these little things should be considered when interpreting post-competition attended to. and post-swim down results. References: • Costill D.L. and Hargreaves M. – Results from lactate testing conducted at Carbohydrate nutrition and fatigue; 1998 World Selection Trials held in Brisbane in Sports Med. 13: 86-92, 1992. October 1997 are presented as follows… • Belcastro A.N. and Bonen A. – Lactic acid Measure Heats Rec. Finals Rec. Total # removal rates during controlled and Average uncontrolled recovery exercise; J. Appl. 9.1 2.8 10.5 3.4 (mM) Physiol. 39: 932-936, 1975. SD 2.8 1.4 3.4 1.8 • Brooks G.A. – The lactate shuttle during Min 4.1 0.9 4.7 1.8 exercise and recovery; Med. Sci. Sport. Max 17.6 7.2 21.2 8.4 Exerc. 18: 360-368, 1986. n 75476021203 • Gaesser, G.A. and Brooks, G.A. – Inspection of the results indicates that post- Metabolic bases of excess post-exercise race lactates are generally around 9-11mM oxygen consumption: a review; Med. Sci. although these can vary from as low as 4mM up Sport. Exerc. 16: 29-43, 1984. to 21mM. Post-swim down lactates (after a • Ivy J.L. – Muscle glycogen synthesis standard swim down of 800m) averaged 2.8 to before and after exercise; Sports Med. 11: 3.4mM and ranged from 0.9mM to a high of 6-19, 1991. 8.4mM. • Whitehead R. and Holmik E. – Carbohydrate supplements and fluid OTHER CONSIDERATIONS replacement during endurance At many competitions there may only be performance; State of the Art Review, limited pool space to swim down during the Canberra, Australian Sports Commission, Meet. Normally, short course pools (25m) or 1989. diving pools are provided for swimmers to both

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HOW MUCH HUFF & PUFF? 400m) and distance events (800 and 1500m) events are endurance -oriented and swimmers in TRAINING ENDURANCE these events require well-developed endurance By John Carew & David Pyne PhD capacities to be successful. It follows that Presented at ASCTA 1998 endurance training should form a Convention substantial part of the overall training COMPONENTS OF AEROBIC program for middle-distance and distance FITNESS swimmers. However even the 100m events In simple physiological terms necessitate a substantial contribution from endurance fitness is the product of aerobic energy sources (Table 1). Recent oxygen transport and oxygen research in several sports has indicated utilisation. The importance of the that maximal exercise over 60 seconds is cardiovascular system in delivering oxygenated approximately 50% aerobic and 50% anaerobic blood to the active skeletal musculature (oxygen in make-up. On this basis, it is only the 50m- transport) and the capacity of those muscles to sprint event that is primarily anaerobic in burn carbohydrate and fat in the presence of nature. oxygen (oxygen utilisation) to sustain physical Table 1 activity is well described. However this simple Energy contributions to different swimming events model can be further divided into several Event ATP-P C Lactic Acid Aerobic different physiological systems: the respiratory 50m 60% 35% 5% system which draws oxygen into the alveoli of 100m 15% 35% 50% the lungs, the cardiovascular system which 200m 10% 30% 60% takes freshly oxygenated blood from the lungs 1500m 2% 20% 78% and delivers this to the various tissues and Apart from the direct need to maximise organs of the body, and the skeletal aerobic capacities, endurance fitness is needed musculature that contains the machinery to indirectly to maximise anaerobic and speed convert substrates (energy sources) into useable adaptations. The skills and technique necessary energy. to swim at competitive speeds must be learned Two other re lated physiological systems, and developed at slower speeds and gradually often overlooked in the preparation of trained developed to race levels. Swimming is certainly athletes, are worthy of consideration. Firstly the more technique -limited than other grunt sports neuromuscular system which links the central and skills must be continually practiced and nervous system, the peripheral network of refined. The concept of feel for water is nerves and the skeletal muscles, must be finely intuitively understood by most coaches and this controlled to maintain the high level of skill can only be developed in the pool. Finally necessary for competitive swimming. Secondly, exercising in an aquatic media protects the there is a strong relationship between musculoskeletal system from the dangers of endurance training and the immune system of breakdown evident in sports like running, blood cells and soluble antibodies. Aerobic football and various court sports. Weight- fitness and a well-balanced program of supported swimming permits greater training endurance training can boost immune function volumes to be completed. Maintenance of and decrease the risk of illness and infection. desirable body composition can be achieved Paradoxically, prolonged exhaustive training with aerobic work, and low to moderate- coupled with inadequate recovery, can suppress intensity training can be used for recovery from immune function and consequently increase the competition, quality training and/or risk of illness and infection. Hormones released illness/injury. during intense physical activity play a key ENERGY SYSTEMS & TRAINING ZONES regulatory in the body’s cardiovascular, There are three main systems that contribute metabolic and immunological response to energy to sporting performance: ATP-PC system exercise. These physiological responses to acute for explosive movements, anaerobic glycolysis exercise are converted into long-term (lactic acid) for high intensity but short duration adaptations that underpin an improved ability (minutes) exercise, and aerobic glycolysis of to swim at competitive speeds. carbohydrates and fats that sustain exercise RATIONALE FOR ENDURANCE TRAINING over longer periods. The main considerations for What are the reasons that can be put coaches are that all three systems operate forward to support a major role for endurance simultaneously during exercise, with the training in the preparation of competitive relative contribution of each system determined swimmers? Firstly, it is evide nt that the by the volume and intensity of the exercise bout energetic demands of middle-distance (200 and being undertaken. In practical terms, many

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coaches and scientists have developed training speed beyond which blood lactate begins to zones based on the energy systems for use in accumulate. Below this speed (<72 seconds per prescribing training. 100m in this example), swimming is defined as In terms of endurance training, a typical low-intensity aerobic or aerobic-1 (Al). A2 or classification system as used at the Australian moderate intensity aerobic swimming Institute of Sport is presented in Figure 1. This (sometimes referred to aerobi c maintenance) is scheme divides the range of endurance training defined as the speeds between LT and mid-way into two initial zones: aerobic and anaerobic. to AT (68-72 seconds per 100m). The A3 or The transition between the aerobic and aerobic development occurs between 64 and 68 anaerobic zones is known as the anaerobic seconds per 100m. Anaerobic threshold training threshold (AT): knowledge of what swimming would be based on intervals around 64 seconds speed this point corresponds is used to per 100m, perhaps in the range of 66-62 prescribe training in this area. Computer-based seconds. These figures are a guide only and will programs can also pinpoint the aerobic or vary between individual swimmers. lactate threshold (LT), defined as the swimming Aerobic Anaerobic

While many different training systems have use on the deck. There have been many very been developed, coaches need to be aware of clever and intricate training systems devised, their inherent limitations [Counsilman, 1993 but their complexity has limited their #266]. Two points are important here when usefulness and consequently they are rarely evaluating the worthiness of a training system used in practice. for swimming. Firstly, the system should be The current AIS training classification based on scientific principles. Secondly, the system is presented in Table 2. system must be practical and easy enough to Table 2. – Classification of training zones used at the Australian Institute of Sport Zone Symbol Fuel Intensity HR (bpm) La (mM) Low-Intensity A1 Fat 65-75% -70 to –50 <2 Aerobic Maintenance A2 Fat/CHO 75-80% -40 to –50 <2 Aerobic Development A3 Fat/CHO 80-85% -30 to –40 2-3 Anaerobic Threshold AT Fat/CHO 85-92% -20 to –30 3-6 Maximal Aerobic MVO2 CHO 92-100% -20 to max 5-10 Sprint SP ATP-PC >100% N/a N/a

HIERARCHY OF TRAINING ADAPTATIONS developed over a period of weeks to months How long does it take to develop a reasonable during a training season. With a well-developed level of endurance fitne ss? The length of time training program comprising about 10 sessions required largely depends on the initial fitness per week with a balance of aerobic and level, the desired level of fitness to be achieved anaerobic work, endurance fitness can be and the nature of the training program developed in several weeks. undertaken. From a completely sedentary level, At a senior level, Australian Swimming Inc. it would take months to years to develop a level has adopted a 12-week training cycle between of endurance fitness necessary to be a selection trials and major international competitive athlete. For younger competitive competition. This seems to suit most senior swimmers, endurance fitness is usually swimmers who should be in reasonable shape

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throughout the year. Some coaches of distance summarising the hierarchy and timecourse of swimmers and 400m individual medley training adaptations is presented in Figure 1. swimmers contend that longer cycles (up to 16- Skills and techniques are developed and 20 weeks) are necessary to fully develop maintained for decades, strength is built and endurance fitness. Finally, detraining over maintained over years, aerobic fitness over several weeks will cause training adaptations to months and peak anaerobic power and speed gradually disappear - for this reason swimmers only for a few weeks. are encouraged to stay active throughout the year. One of the more elegant models

Anaerobic Weeks

Aerobic Months

Strength Years

Skill Decades

Figure 1

Hierarchy of training adaptations showing 16x100m Freestyle/Backstroke on 1:20 holding 1:15 the time for both development and decline of per 100m different physiological and sporting attributes 10x (50m Freestyle on 40 sec, 100m Breaststroke on (from Counsilman, 1993). 1:40, 50m Freestyle on 40 sec) TYPES OF AEROBIC TRAINING 400 IM broken for 5 seconds at each 50m Although the classification of aerobic Comment: Similar to overdistance work, short intensities and training zones in different rest sets seem to have gone out of fashion in the classifications system has some merit, there are last few years. After continuous or overdistance several different types of aerobic training that work, short rest sets are the next step in used by coaches when prescribing endurance progression to faster race -pace interval training. work. The most common types are: The rest periods should be fairly short Overdistance/Continuous (approximately 5-15 seconds) as swimmers can 3000m Freestyle for time train and hold cycle on work/rest ratios of 5- 5x1000m Freestyle on 13:00 holding 12:30 per 10:1 – e.g. 60 seconds of swimming, 5-10 1000m seconds of resting recovery. This work should 10x400m Freestyle on 5:20 holding 4:48 per 400m be introduced with Freestyle, but in a graded 20x200m Freestyle on 2:45 holding 2:30 per 200m fashion, the different forms strokes can also be Comment: This work should form the basis of used. Depending on the intensity or speed preparing distance swimmers and also for the swum, this work can range from low-intensity endurance training of middle-distance and right through to maximal aerobic training. sprint swimmers. Descending Sets This work, swum primarily in Freestyle or a 3 x 10x100m (Set 1: on 1:40, Set 2: on 1:50, mixture of Freestyle and Backstroke, provides Set 3: on 2:00) both a metabolic and mechanical overload in 2 x 4 x 100 (D1-4) + 100m recovery after each terms of holding speed with good technique over set of 4 extended distances. This work is rather 3 x (200m Freestyle, 150m Backstroke, 100m unfashionable and many coaches and Breaststroke, 50m Freestyle) swimmers avoid this type of training altogether. FS versus Form versus IM (i.e. Freestyle, While it may be more appropriate to swim form stroke, IM order, IM switching) this work early in the season to build general 4 x (50 Butterfly, 100 Backstroke, 150 Breaststroke, fitness, overdistance training should be 200 Freestyle) considered right up to the taper period. 3 x 3x150 (as 1.50 Butterfly, 50 Backstroke, 50 Short Rest Sets Breaststroke, 2.50 Backstroke, 50 Breaststroke, 50 40x50m Freestyle on 40 seconds Freestyle, 3.50 Butterfly, 50 Breaststroke, 50 Freestyle)

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8 x 50 in reverse IM order on 60 seconds both aerobic conditioning, breathing control and Apart from varying the distance and intensity technique work such as timing in the stroke. of different swimming intervals, all coaches but Simple versus Combination Sets especially those preparing Individual Medley In the design of workouts it is possible to swimmers, need to incorporate a proportion of categorise them as either simple (a small medley work into their programs. This work number of sets involving fewer but longer should focus on building sets using the order of repetitions) or combination sessions (a larger strokes in IM swimming (i.e. Butterfly, number of sets involving many combinations of Backstroke, Breaststroke, Freestyle). sets, distances, strokes and intensities). Pull & Kick Obviously there is a place for both 16x100 Freestyle pull + paddles approaches: the art of coaching is to know when 8x50 Freestyle Kick D1-4 on 50 to create simple and effective workouts, and 4x200 Freestyle Kick on 3:30 when to create subtle, clever and intricate In simple terms pulling and kicking are used combination workouts. to vary the loading on the body. While pull and The answer lies in how the swimmers are kick sets are traditionally oriented towards responding to the program both in terms of shorter faster race -pace intervals such as 8x50 their progress in standard training sets, kick descending 1-4 to maximal effort on 1:15, competitive results and confidence. For there is a place for longer more aerobic intervals endurance swimmers, there should be an … e.g. 4x200 or 4x300 kick. Again a emphasis on simple sets. combination of both shorter-faster and longer- slower intervals should be used. Overdistance pulling is a very effective means of training for

Simple Combination 1600 Freestyle/Backstroke 800 as swim, kick, pull, swim 8x50 IMO D1-4 8x50 (alt. H-E, E-H) 4x800 on 11:00 16x50 choice drills on 60sec 3x200 kick on 3:30 3 x (200 Freestyle, 150 Backstroke, 100 Breaststroke, 50 Freestyle) 3x200 pull on 2:45 3 x 3 x 150m IM switches 300 swim down 6 x 25! On 60 200 swim down

Final Considerations training zones should be targeted and developed. Based on experience the following 4. Maintain fitness yearlong. suggestions are offered to maximise the benefits Maintaining fitness throughout the year is a obtained from endurance training. more effective approach in the long run. Considerable time can be lost by regaining 1. Emphasise swimming quality over effort. lost fitness - time that should be spent on While the need for swimmers to tough out making progressions. The increasing very exhaustive workouts cannot be number of competitions in the calendar discounted, it is preferable for swimmers to have forced many swimmers to keep a base reach the desired speeds with good level of fitness. technique. 5. Don’t forget strength. 2. Avoid one-pace training. Strength-endurance in swimming is an One of the most common mistakes of novice important consideration for endurance as swimmers is to train at the one pace. well as sprint swimming. Some athletes Swimmers should be encouraged to become cannot swim a high quality overdistance proficient throughout the full range of effort (e.g. 3000m for time) because their swimming speeds (through the different muscular endurance is low, rather than a training zones). limited aerobic capacity per se. 3. Isolate where necessary. 6. Consider cross training. As a swimmer advances and their training This is particularly useful early in the must become more complex, it is evident season when general fitness is being that more specific isolated training is developed. This may take the form of required. In relation to endurance training, alternative aerobic activities such as this means that all the different ae robic walking, running, cycling, aerobics or aerobic-oriented circuit classes. At times

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other ball or skill-related sports such as basketball, tennis or touch football may be PREPARATION OF used. Most coaches do not use cross training in the weeks prior to major SPRINT SWIMMERS competition. By Gennadi Touretski 7. Improvements in 10 days to 3 weeks. Presented at ASCTA 1998 Convention While moving from an untrained to a trained state may take several weeks to months, it is possible to make significant gains in INTRODUCTION fitness in 10 days to 3 weeks with extensive endurance training. The AIS has The Men’s 100m Freestyle is regarded as the demonstrated that 70-80km training weeks blue riband event of the Olympic Swimming, can improve submaximal indicators of World Championships, with many gold fitness (heart rate and blood lactate medallists becoming household names. It has responses) in this timeframe. lead to two Olympic champions to movie fame: 8. Use endurance to support speed. most notably Johnny Weissmuller in the role of The high intensity - low volume approach Tarzan. He won two successive Olympic 100m works for some senior swimmers, but in Freestyle gold medals in the 1920s. general too radical a training program is unlikely to produce consistent results over a Among the Olympic champions we have two longer period or lead to further Australians … and Michael Wenden improvements in performance. who were successful in 1960 and 1968 respectively. I have been privileged to coach 9. Avoid excessive quality. Aleksandre Popov the World 100m Freestyle What burns most swimmers is excessive champion in 1994 and 1998, double Olympic quality. Even with just limited fitness and Champion in the 50 and 100m Freestyle in some patience it is possible to complete good 1992 and 1996 and the current World Record mileage at low to moderate intensity. Holder (48.21 set in 1994). However experience has shown that excessive mileage coupled with excessive Although Aleksandre was born in Russia, he intensi ty is a risky approach. currently lives and trains at the Australian 10. Use a periodised approach. Institute of Sport in Canberra, where I have a A periodised approach to training is very coaching contract until the 2000 Olympic widely used. In essence this means dividing Games. the training season or plan up into more manageable sections. This gives rise to At the recent 1998 World Championships in terminology such as endurance and quality Perth, Western Australia, Australian sprinters weeks, and microcycles and macrocycles. achieved significant success. Michael Klim took 11. Train twice or three times a day. a silver in the 100m Freestyle, a bronze in the The heritage of Australian distance 50m Freestyle, and gold medal in the 200m swimming is built upon extensive endurance Freestyle. It is important to note after a long training involving at least two and time that Australia was represented by two sometimes three training sessions a day. swimmers in the final of the 100m Freestyle. Multiple training sessions allow the The successful Men’s 4x100 Medley Relay team swimmers to perform at a higher level is attributable to the great efforts of the without excessive fatigue. They are also in Australian athletes in this event, and also contact with the water more frequently and improvements in training and the technology this may be important for developing a feel used to prepare these swimmers. for the water. 12. Use overdistance sets. Michael Klim became a household name after It is apparent that one of the main reasons the 1997 Pan Pacific Championships where he why standards have fallen in the middle- won the 100 and 200m Freestyle events. He set distance and distance events is that coaches the national record for the 100m Freestyle in and swimmers are no longer happy to the relay in Fukuoka of 49.15. At the 1997 undertake sets like 3,000m for time, National Championships he established a new 5x800m, or 20x200m. While this may have world record in the 100m Butterfly (52.15). This helped the sprint and form stroke showed us all that we had a new leader in the swimmers, it has been detrimental to world of sprint swimming. distance Freestyle.

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In this presentation I would like to share my without paying attention to his 200m experience in developing Michael Klim’s talent. performance. His complementary preparation Reflecting back on the 1998 World for his sprint Freestyle is centred on the 100 Championships and the way we approached the and 200m Backstroke events. plan, I realise that since 1993 when I first met Michael I cannot recall a single occasion when One of the most important parts of the he was significantly off track or disappointed in preparation is the traini ng plan. Our approach his progress. His motivation and dedication to is based on the transformation of training from training during this period was extremely high. general to specific, aerobic to anaerobic, from Since this time, he has swum some 8,000km in endurance to speed. The key of this preparation the pool with almost 500 races in his quest to is to support and maintain speed throughout become the number one swimmer in the world. every phase right through the training season.

Many people have asked me the key to If there is a single factor that can identify the Michael’s success. The answer is always the champion sprint athlete, and a common feature same: natural talent coupled with the ability to of the best sprint training programs, it is the work consistently and adopting a philosophy ability to swim competitive speeds under the that you shouldn’t dive twice into the same pressure of high workloads and training water. The only way to win is with non-stop volume. This is particularly important during perfection. For developing athletes, the the preparation about 4-5 weeks prior to the personality of the swimmer is extremely competition, when other swimmers do not swim important and swimming and training with close to competitive speeds. Aleksandre Popov, the world’s fastest swimmer, helped Michael to improve his technique and The plan usually consists of four parts… educate himself in the way champions should behave. • General • Specific PHILOSOPHY OF COACHING • Competitive The philosophy of coaching sprint swimmers • Recovery is not very different to training the other distances. My philosophy is based on the GENERAL PREPARATION understanding of two things. Firstly, athletes should be fit both physically and mentally and, This phase starts with two weeks of technical secondly technique should be perfected. This and coordination work and reaches a volume of approach helps us divide the preparation into 40-50% of the peak volume for the season. This specific parts. There is no one particular is usually 35-50km of swimming per week with successful method. The great individual about 10 sessions per week in the water, and variation in the make-up of athletes … age, 5x45-minute dryland sessions of fitness work gender, anthropometrical characteristics dictate and 2x30-40 minute running sessions. At this that the preparation must be tailored to suit the time, we discuss the plan for the season and the requirements of each swimmer. means of developing technique. If we examine the characteristics of current Progressively the plan is to re-establish the champions in the sprint events, most of them level of the previous preparation. Testing are very tall (greater than 190cm in height), look including blood testing, body composition very athletic and aged between 18 and 25 years. (skinfolds), the 7x200m Step Test, and 25m Some of them are at the stage of stable times is conducted. It is very important to performance and others in the stage of physical motivate the swimmers and prepare them for maturation and variable performance. In the goal of the cycle. A great deal of developing athletes, it is very important to find communication between the swimmer and the the key that is suitable for each individual coach is essential. personality. In this stage we use sprint assisted training For example, the key for the performance of with surgical tubing, towing machine, and fins Michael Klim for all distances and strokes is the with the purpose to stimulate the physiological 200m Freestyle event. If we compare Michael and neuromuscular adaptations necessary to Klim with Aleksandre Popov, Aleksandre swim fast while holding good technique prepares for the 50 and 100m events only, (distance per stroke). Occasionally we use

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fitness exercises in the water such as water polo this phase, Michael Klim does not swim further and other games, and a great variety of than 6.5km per session with up to 10-12 swimming drills during regular training. sessions per week.

The next stage is to increase the training An example of the afternoon session for a volume in three weeks up to a maximum of 80- standard Wednesday in the weekly program is… 100km per week. This is achieved primarily by low to moderate intensity aerobic work in the 600m warm-up AM sessions with total volume of 5-6km per 8x50m on 50 D1-4 session, with individual sprint and technique 8-10 x (400m (4:30) + 60s rest + 100m Freestyle (55 work conducted at the end of the session. An to 52 seconds)) example of this would be… 1000m kick and pull 10x50m alt 100m pace, easy 300m warm-up 300m swimming down 4 25m IM 1x5000 distance with cruise speed COMPETITIVE 400m kick + 8x50m kick on 50 400m resistance (surgical tubing) + 8x25m assisted The word tapering is very commonly used by sprint coaches. The swimmer should develop his readiness in the general and specific phases to The afternoon session is based on repeating achieve competitive speeds in a heavy workload. the previous distance work but this time broken into 100m intervals but with a similar This is particularly important for the second structure… 50m of a 100m race and the second 100m of a 200m race. Later this is achieved by reducing 500m warm up the volume and improving the recovery: speed 10x25m on 60 will automatically develop through heightened 30x100m on 1:30 (1:10 for Michael Klim, heart rate activity of the nervous system and super- 140-150bpm) compensation of physiological capacities. 500m drills 20x100m on 1:40 (1:05, heart rate 150-160bpm) At this stage, a favourite exercise is three 400m kick days of simulated competition approximately 4x100m on 1:40 three weeks from competition, with a further 8x25m dive start on 2:00 day of time trials approximately 10 days from competition. This work typically takes the form The requirements for distance swimming and of… longer intervals centre on controlling the number of strokes per lap. For Michael, he is 300m warm-up instructed to use no more than 30 strokes per 1x100m Butterfly (e.g. 54.60) lap using Freestyle. We continue this type of 3x50m on 3:00 (e.g. 25.0, 24.6, 24.6) work for 2-3 weeks with the intensity increasing 6x100m recovery on 1:40 heart rate 130-140bpm after two weeks. 8x25m dive on 2:00 1000m kick and drills SPECIFIC The last high intensity training session is The goal of the Specific phase is to prepare held five days before competition. the skills and energetic systems necessary for the competition. At this stage, the aim is to TECHNIQUE maximise the volume of swimming undertaken at competitive speeds. From analysis of the The key is constant attention to the quality of training of the best athletes, it is evident that technique but without making excessive the proportion of speed and/or specific work changes such that swimmers lose their rarely exceeds 20% of the total training volume. technique and/or feel for the water.

While the volume of work decreases and To illustrate this point, I would like to relate following the recommendation to decrease this a story from last year where we discussed some six weeks before racing. The weekly technique with Scott Volkers (coach of training volume is still quite substantial and Samantha Riley and Susie O’Neill) and a top may reach 50-60km per week in this phase. In Russian coach Victor Advyenko (coach of

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Olympic Champions Denis Parikratov and where the coach informs the swimmer of the Evgeny Sadovyi). Both represented their desired pace and heart rate. The swimmer training theories in about 20 minutes. needs to develop a balance between effort and Journalists and coaches were very surprised technique in order to achieve the correct pace that the two coaches had very different and intensity. approaches. Advyenko’s approach could be characterised as high volume – low intensity In my opinion when we speak of technique while Volker’s is medium volume and higher we need to understand that this includes intensity. Both coaches have been extremely biomechanical parameters such as stroke rate successful at the international level. and stroke length, physiological responses such as lactate and heart rate, and of course I have had the opportunity to work with both performance and split times. This should act as Volkers and Advyenko … they shared one positive feedback and influence the technique in characteristic … a great ability to control, the best possible way. influence and teach efficient technique. Immediately after the 1996 Olympic Games, The most important aspect in teaching is Michael Klim’s technique was modified to that the swimmer is learning and acquiring the incorporate the old-fashioned straight arm correct technique. recovery. The longer recovery seems to lengthen the stroke. The swimmer needs to develop a self- organised psychosomatic system based on The particularities of Michael’s technique positive feedback using information derived (straight arm recovery and late body pitch) from the training program. moves his centre of mass moved forward which helps him to reach the correct horizontal body The role of the coach is extremely important position without over kicking. Generally I use in selecting the information and using the the principle of the three R’s to explain and correct words and images for the swimmer to teach good swimming technique. understand and learn the skills. In Australia, this is best illustrated by the heart rate set

The basis of maintaining the quality of motion. As soon as rhythm is lost, distance per stroke and RHYTHM speed decrease. Through the stroke we can determine the optimal range for competitive swimming. In training the RANGE goal is to reduce the number of strokes per length. John Weissmuller was reported to have said that the secret of sprinting is in the recovery part of RELAXATION the stroke.

The feel of the water is the ability to balance • At the moment of leaving the block, the the propulsive forces and counter them through body is outstretched in a straight line, at the stroke. In training, the goal is to minimise the lowest possible angle to the water the intracycle fluctuations in acceleration and • The whole body enters the pool through deceleration that occur at different phases of the same small hole the stroke. • The body remains rigid and streamlined in STARTS a torpedo-like trajectory • The body reaches the surface at the The importance of starting and turning is smallest possible angle well described. In the 100m Freestyle event, the start and turn cover almost 30% of the total TURNS distance at a speed greater than the average race speed. • Maintain the maximal possible speed in the last 5m before the wall There are six essential points… • Use a minimum radius of rotation (head close to knees) • Centre of gravity is in line with the front edge of the block • No twisting of feet on the wall • The hips push forward as a trigger motion • Streamline the body in the drive from the wall

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• Stay under the following wave • Keep lowest possible angle when breaking SCREENING the surface By Peter Blanch SUMMARY Presented at ASCTA 1998 Convention

Are we going to be the fastest swimming The purpose of screening is to pinpoint nation in the world in 2000, and starting the potential physical characteristics that create the new millennium as the fastest swimmers in the perfect machine for swimming. world? There is a lot of to do and not much time available. As the 2000 Olympic Games From a screening you should be able to approaches, the time seems to be going more design a stretching and strengthening program quickly and tension mounts. We need to answer to best enhance a particular athlete’s physical many questions, in order to predict the characteristics. The tests selected for a situation in the Olympics. screening protocol should have a number of attributes. The tests should be easily performed I will be considering the following issues… and be measurable.

• Predicting the opposition The measurements should be repeatable and reliable. This means that if one person • Competitive model for each individual measured a particular characteristic, they event would get the same result as another person. • A model of the basic characteristics of Also, if the test was repeated, a similar result each athlete should be achieved. • The effects of various training factors such as volume, intensity, race schedule The tests should have some relationship to • Methods of controlling and monitoring the the sport. For example – upper limb flexibility is very important in a swimmer but has little athletes condition bearing on the ability of a runner. • Calculating the magnitude and structure of the training loads The screening protocol described in this • The principle model of rehabilitation and document relates mainly to flexibility and is by support for the training process no means an exhaustive list of tests. This has • Prediction of positive and negative factors been done for a number of reasons. during training and competition phases up to and during the 2000 Olympics Firstly, the re liability and repeatability of many of the strength tests are very poor. Some of the tests that are more reliable often do not As a coach I see three key steps in this relate very well to function – i.e. the number of planning process… sit-ups an athlete is able to perform is not an accurate measure of core strength. The list has • Increase the number of competitive been kept short for ease of execution and to opportunities (quality racing) hopefully highlight the most important areas. • Improve the swimming technique More extensive tests have been avoided as • Improve the fitness qualities of swimmers the whole task becomes boring, time consuming and very little extra information is gained. This, The problem of organising sprint training is howeve r, does not mean that other tests cannot complex despite its outward simplicity. Perhaps be performed so long as they fit into the sprint swimming is at a lower level of category of being reliable and repeatable. The evolutionary development than that of other tests should also be pertinent to the sport or the events on the swimming program. type of injuries suffered in that sport.

Animal experiments and practical experience In the following section the screening process show that speed develops 3-4 times slower than will be explained. There will be an explanation strength and 23 times slower than endurance. of the test procedure and measurement.

Who is going to be the number one sprinter in Sydney 2000?

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Also, some idea on the relevance of this test the arm forward (external rotation) and then to the swimmer will be offered. A window of rotate the arm back (internal rotation). ideal measurement may also be given. This will aid in designing an athlete’s program. If the The angle measured by Examiner 2 is the athlete’s flexibility is less than that suggested in line of the lower arm to the vertical – i.e. the the window, stretching is suggested. vertical is 0º of rotation.

If it is greater than the indicated measure, A measure of between 80-110 degrees for then strengthening and stability exercises are external rotation is the optimal window. recommenced. External rotation is important in the recovery of the stroke cycle. This is a test of thoracic spine extension (strength and range of motion), shoulder The more important of the two rotations, extension and the ability to draw the shoulder with respect to swimming, is internal rotation. blades back. This allows the swimmer to have an early catch and maintain a high elbow throughout the The athlete lies in prone with both arms stroke. elevated above the head. They are asked to lock their thumbs together and maintain their A measure of be tween 40-50 degrees of elbows in an extended position. glenohumeral rotation is ideal for Freestyle, Butterfly and Backstroke swimmers. The athlete is then asked to elevate the arms Breaststroke swimmers can have a little less as as high as they can while keeping their head, this stroke requires less rotation range. chest and legs in contact with the bench. The angle measured is the angle between the line of Internal rotation of the shoulder can be quite the humerus and the horizontal. This variable from swimmer to swimmer and from movement is important for achieving a high day to day, depending on training volumes and elbow position at the start of the stroke, intensity. recovery and streamlining. When this range of motion is decreased, the A good range is to be between 5-15 degrees. swimmer will have a much less efficient stroke. This can be improved by stretches into thoracic Stretching will help improve and maintain this extension and strengthening exercises for the range. However, massage of the muscles shoulder retractors. restricting internal rotation (infraspinatus and teres minor) can give immediate improvement. GLENOHUMERAL INTERNAL & EXTERNAL ROTATION Therefore, massage can play an important role in improving and maintaining range of This test is performed with two examiners. motion.

The athlete lies in prone on a bench with the ABDUCTION WITH INTERNAL ROTATION arm at 90º to the body, the elbow is bent with the lower arm hanging over the edge of the This is another important measure for the bench – i.e. elbow in 90º flexion. swimmer’s ability to achieve and maintain a high elbow throughout a stroke cycle. To measure the athlete’s right shoulder, Examiner 1 stands at the athlete’s right side. Attention to detail, when taking this The examiner supports the athlete’s upper arm measure, is important as slight changes in the with their right fist under the arm. measuring technique can lead to large differences in the perceived result. This The examiner then holds the shoulder into measure requires two testers. retraction and depression with their left hand. The swimmer sits on a bench – Tester 1 The athlete is instructed to maintain the abducts the swimmer’s arms with the elbows contact with the examiner’s fist. maintained in 90º flexion. By keeping the forearm perpendicular to the plane of Keep the elbow in 90º flexion and without abduction, this will cause internal rotation as pushing into the examiner’s left hand, rotate the arms are elevated.

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Both shoulders should be done at the same HIP EXTENSION time. The angle measured is the line of the humerus to the vertical line of the body. This is measured with the athlete lying in prone. A good range for this measure is greater than 150º. This can be improved with stretches into One tester holds the leg to be measured, with abduction and internal rotation, other shoulder the knee in 90º of flexion. While monitoring stretches and massage. movement in the lower back, Tester 1 extends the hip until there is movement in the lumbar It is extremely important to be particular in spine. the measuring technique. If the arms are allowed to move forward of the plane of the body The measurement taken is the angle between or the arms are in less rotation, a much greater the line of the shaft of the femur and the range of elevation will be achieved. horizontal.

HIP INTERNAL ROTATION & TIBIAL A measurement between 20º-30º is ideal. EXTERNAL ROTATION Often, negative hip extension will be a result. This is primarily a measure for Breaststroke This means that for the leg to extend with swimmers. respect to the body, the lumbar spine will have to accommodate some of that movement. Hip internal rotation is measured with the athlete laying in prone with both knees flexed to This is not an efficient movement and may 90º. The knees must be kept together and on cause injury to the lumbar spine. the bench. The legs are allowed to drop apart out to their limit of hip internal rotation. STRAIGHT LEG RAISE (S.L.R.) The measurement is the angle between the line of the shaft of the tibia and the vertical. This is a measure of hamstring and sciatic Tibial external rotation is measured with the nerve flexibility. athlete in sitting with the hips and knees flexed to 90º. The swimmer lays in supine; the examiner elevates one leg with the knee held in extension The feet are placed on a whiteboard each until a stretch is felt in the back of the leg. side of a line that is in the midline of the body. The knees and heels are kept together and The angle measured is the line of the leg to keeping the feet flat on the whiteboard, the feet the horizontal. are turne d out as far as possible. This range of motion is extremely important The angle measured is the one between the for dive starts. To achieve a good hunched over centre line and a line described by the end of position and to keep the swimmer’s rear end as the second toe and the centre of the heel. close to the front edge of the block as possible requires good hamstring flexibility. As a general rule, these two angles should add up to approximately 90º so that at the end If they do not have this range, the swimmer of recovery of the Breaststroke kick the feet are must flex their knees more and their backside square to the line of progression. moves backwards with respect to the front of the starting block. This gives the biggest surface area to use to propel in the kick and also allows the knees to A good range is greater than 70º. All the be kept closer together – reducing form drag. various hamstring stretches will help improve this range. Hip internal rotation can be improved by stretching. However, tibial external rotation HIP FLEXION should be considered a constant. This is a measure of isolated hip motion into flexion without motion of the pelvis and lumbar spine. The swimmer is laying in supine, the

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tester flexes the hip with a flexed knee whilst monitoring the position of the pelvis. PHYSIOTHERAPY &

When the pelvis starts to move, the available range of hip flexion is measured by the line of SWIMMING By Peter Bishop the femur to the horizontal. This range is important for achieving a tight tuck during Presented at 1998 ASCTA Convention turns. The Physiotherapist builds a close relationship with the swimmers they work with. An acceptable measure is greater than 100º. The Physio gets the athlete on their own, talks, Stretching with particular attention to listens, touches and hopefully fixes any injuries that they have. The Physio should work with the maintaining strong back posture will aid in improving this motion. coach and communication between the two is vitally important. PREVENTION Prevention is one of the major roles of the CHEST EXPANSION therapist. This is a measure of the flexibility of the 1. Muscle Balance thorax with respect to respiration. A tape (a) Swimmers tend to use the same muscle measure is placed around the chest wall at the groups while other muscles get level of the bottom of the sternum. neglected. This causes imbalances and can lead to injury as well as a decline in The swimmer is asked to fully exhale and performance. then fully inhale. The difference between the (b) Pecks versus Back muscles (c) Internal Rotators versus External two measures is the score recorded. A value greater than 5cm is acceptable. Rotators (d) Lower Abdominal strength versus Lower back strength Flexibility Measurements (e) Quads versus Hamstrings 2. Shoulder Blade Control/rhythm (a) Stable platform for humeral head 1. = Combined Elevation (b) Provide a mechanical advantage by maintaining a consistent length-tension 2. = GH Internal Rotation relationship … e.g. towing car 3. Core body Strength 3. = Abduction with Internal Rotation (a) Maintain stable position of the trunk while applying and receiving forces from 4. = Hip Extension the limbs (b) Stresses will be placed on the weakest 5. = Hip Internal Rotation link (c) Stability exercises 6. = Tibial External Rotation (d) Mobility upon Stability (e) Loaded Mobility 7. = Hip Internal Rotation + Tibial External 4. Posture Rotation (a) Pool work is important but the postures the swimmers have for the rest of the 8. = Hip Flexion day can reinforce good or bad habits. 5. Limb Length 9. = Thoracic Rotation (a) Longer limbs, larger levers, stabilisers become very important. More likely to 10. = Chest Expansion get injured unless core strengthening is undertaken. 11. = Ankle Plantar Flexion 6. Flexibility (a) Screening from a young age can play an 12. = Straight Leg Raise important role in the prevention of injuries (b) Screening enables base figures to be obtained which can be monitored as growth and maturity continues

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(c) How easily a swimmer can place their (d) Massage, anti -inflammatories, video limbs and body in the positions that analysis, muscle retraining, trigger point create most propulsion will have an therapy, stretching program and effect on the likely hood of injury electrotherapy can form part of the (d) If ROM is inhibited in one area then the treatment. swimmer will try and compensate in 5. Lower Back/Hip/Knee Injuries other areas, which can lead to injuries. (a) Most commonly caused by alterations in 7. Training Stimuli the pelvis or changes in ROM (a) Volume, intensity, recovery, technique (b) Muscle imbalance around the pelvis changes, use of training aids, stretching common in Breaststroke and Butterfly habits, and mental stress need to be (c) Treatment involves aligning the pelvis, monitored and carefully progressed to de-stressing the affected area and then prevent injuries. giving exercises to maintain the TREATMENT corrected position 1. Positive approach SPORT ENHANCEMENT (a) Focus in on what the athlete can do, and 1. Specific Stretching what areas they improve in (a) The Physio can also be involved in 2. Ice improving the performance of your team (a) Best form of initial treatment (b) Stretching exercises designed to improve (b) Recommend 10 on 10 off 10 on range of motion specific to the sport and 3. Deload/Don’t Stop/Early Intervention stroke (a) Deload pull, smaller paddles, different (c) Exercises can be developed for each strokes, fin swimming then move onto athlete and tailor made to their kicking rather than just getting the strengths and weaknesses swimmer out of the water 2. Specific Strengthening (b) Need to go on the pain levels of the (a) Core strengthening will not only help swimmer prevent injuries, but it will improve 4. Shoulder Injuries performance (a) Common injury in swimmers (b) Each swimmer will have different needs (b) Most commonly tendonitis of the rotator depending on their stroke and body cuff make-up (c) Caused by weak core strength, poor scapula control with a compromised technique

SWIMMING MUSCULOSKELETAL SCREENING

Name: Date:

Swim Stroke DOB Years Training Months Training/Year Sessions/Week Kilometres/Session

STANDING Lumbar Spine Cervical Spine Flexion Extension Lat. Flexion Rotation Thoracic

SITTING Left Right Apprehension Test Sulcus Test Elbow Shoulder Abduction with Internal Rot’n.

SUPINE Left Right S.L.R. U.L.T.T. 1 Knee Ligs Plantar Flex.

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PRONE Left Right Hip Extension G.H. Int. Rot’n. G.H. Ext. Rot’n. Hip Int. Rot’n (Passive)

OTHER Left Right Tibial Ext. Rot’n.

Combined Elevation

INJURY HISTORY:

The Flexible Approach to Better (b) Ballistic type movements should be used Performance in the initial warm-up, Static stretches holding for 30-60 sec, PNF stretching should be left to Physios or experienced 1. Talent practitioners. (a) Flexibility is one of the swimmers’ most (c) Special stretching sessions should be set important components of their talent. aside to improve ROM. Before or after The ability for a swimmer to be able to recovery sessions are an ideal time for put their limbs in the correct position to this and if these sessions can be produce the most amount of forward combined with massage then even better propulsion depends on their flexibility. results will occur. 2. Hypermobility versus Hypomobility 6. Specific Examples (a) There are advantages and disadvantages (a) High Elbow position in all Strokes of both types of swimmers. Hypermobile (b) Free, Fly, Back Kick swimmers are able to get their limbs into (c) Breast Kick any position you ask of them but are 7. Nervous System more likely to get injured if they don’t have control of the extreme ranges of (a) Every stroke and every movement, motion. Hypomobile swimmers are impulses must be sent along the usually strong muscular males and the nervous system. The Nervous system is stiffness of their trunk can give them dynamic and has sliding properties. Very very strong and stable core strength. important to maintain normal structure and function of the system. 3. Core body Strength (b) Nerve stretches should be incorporated (a) The ability to maintain a stable position into your training program and done of the trunk while applying and receiving with care. force from the limbs. 8. Long Term (b) Good flexibility and good core body strength gives the swimmers the best (a) Tracking of swimmers flexibility will give chance of reaching their potential more info to the coach about the changes occurring which will be 4. Screening affecting the swimmers technique (a) The best way to monitor a swimmer’s (b) Goal is to maintain the flexibility of the flexibility is through the screening young swimmer during growth spurts process. A swimmer’s flexibility will vary and heavy training periods during the season depending on what (c) Effective w/u, cool down, stretching, type of training they are in. dryland is essential to ensure that flexibility is never compromised. 5. Stretching/Massage (a) There are many different types of stretching, Ballistic, Static, and PNF.

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• Hierarchical MENTAL MASTERY • Multi-faceted Applied Sport Psychology for Swimming • Impacts on Self Esteem By Clark Perry • Ability to perform is related to physical Presented at ASCTA 1998 Convention and technical potential as well as Self Concept as it is related to the above EXPANDING THE DEFINITION OF potential WINNING • We all like to win VISION STATEMENT • We should plan to win • To have as many people as possible • Only very few actually win involved in sport for life • Because winning is so limited, it is • Assist in the development of one’s dreams essential that we expand the definition and potential • Provide a harmonious environment to PROCESS VERSUS OUTCOME thrive • Outcome: Times, places, inclusion on teams, medals, money, etc. GOAL & OBJECTIVE • Process: Technique, Thoughts, Effort, • Create healthier people Training, etc. • Expand the talent pool • Increase the level of elite sport ADVANTAGES OF PROCESS FOCUS • Optimise human potential • Within control • Allows for more experience of success TODAY’S SITUATION • Teaches how to win in conventional terms • Limited number of swimmers past • Increases self-confidence adolescence • Increases motivation • Massive drop-out before potential is realised • Individuals that are scarred by MOTIVATION competition • Through Internal and External Rewards • Self-Esteem questioned • Internal is more enduring as external rewards lose their reinforcement power • HOW DID WE GET HERE? Focus on environment that fosters • Assumptions that may not be ideal: intrinsic motivation • “The only way to get anywhere is hard • Csikzentmihalyi’s theory of Flow work” • “Work and play are two different things” ENHANCING COMMITMENT • “First get your work done, then you can • Commitment vs. Coercion play” • Allow for Ownership of Program • “Did you win?” • • Relationship between Training and “What time did you swim?” Competition • Focus on Improvement … % of Potential AVAILABLE OPTIONS • Work can and should be fun! • COMPETITION VERSUS TRAINING We should only focus on things that we • Comparison of swimming to school can control • • Focus on the how? We must lose the victim mentality • • Measure progress according to the how Figure out how to cater to a diverse group where all can be challenged and not CREATING AN ENVIRONMENT FOR overwhelmed • SUCCESS Maintain a balanced life • Focus on things that are within control • Keep swimming enjoyable TAKING A RISK • • Set goals that follow good, solid principles There must balance • • Monitor success Example of Motor Development • • Develop skills that maximise Secret is to have a balanced lifestyle • opportunities Enhances Self-Concept • Provides opportunity for growth SELF CONCEPT • Shavelson/Marsh Model

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THE MULTI-DISCIPLINARY TEAM USES OF IMAGERY • Psychologist • Motor Control Training • Physician • Injury Rehabilitation • Physiotherapist • Self-Confidence • Dietician • Arousal Control • Physiologist • Competition Strategy • Biomechanist AROUSAL CONTROL ROLES OF THE SPORT PSYCHOLOGIST • Person Specific • Clinical issues • Task Specific • Performance Enhancement • Important for the Coach and Swimmer to • Injury Prevention and Rehabilitation understand differences and develop • Group/Team Dynamics strategies • Research RELAXATION TRAINING CASE OF AUSTRALIAN SWIMMING • Point to Point • Role of the Psychologist • Progressive Muscle Relaxation • Team Dynamics • Breathing • Clinical issues • Conditioning • Counselling • Biofeedback • Various Team Functions • Blood Lactate Testing GOAL SETTING • Anthropometry • Vital component of… • Filming • Performance planning • Managerial • Injury rehabilitation “Multi-Skilled” w/NO Ego • Career development • Cognitive Behavioural Therapy THE USE OF ORGANISATIONAL SKILLS • Provide an environment that fosters high GUIDELINE TO GOAL SETTING level performance • Measurable/Objective • Enhance communication • Specific • Provide opportunity for diverse interests • Realistic • Advice management of ineffective • Challenging methodology • Time frame • Short Term focus as a component of a PERFORMANCE ENHANCEMENT Long Term Goal • Attentional Focus • Imagery SELF TALK • Relaxation/Regeneration • Overt Negative Self Talk has been shown • Goal Setting to have a detrimental effect on • Thought Control performance • Use of Process Focussed Cue Words CONCENTRATION TRAINING • Related to Goal Directed Behaviour • Nideffer Theory • Prevents the Self Defeating Downward • Test of Attentional and Interpersonal Style Performance Spiral (TAIS) • Direction (inward/outward) COACH/ATHLETE RELATIONSHIP • Breadth (narrow/broad) • The Age Group Swimmer • Appropriate focus and attentional • The Mature Aged Swimmer flexibility is key to performance • Not necessarily chronologically based • Develop independence IMAGERY • Multi-Sensory EFFECTIVE COMMUNICATION • Not just Visualisation • Utilise individual’s ability to remember as • Consideration given for desired outcome well as daydream • Plan method of communication • Heighten controllability and vividness of • Consistency in verbal and non-verbal image • Appropriateness of location and timing

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lasting approximately three minutes, including the marshalling behind the blocks. This may, for an 8-year-old, mean 16 hours at the competition for 12 minutes actual swimming time. THE JUNIOR SWIMMING Another consideration … these young footballers love having a kick of the footy at the PROGRAM park with their mates because it’s fun. Have By Craig Hardy, Bronze Swimming Coach you ever heard your swimmers say to you or to VIC State Team Development Coach their parents … “Can we go down to the pool to Do we, as Swimming Coaches, push our Age practice our turns, starts and finishes?” … Group Swimmers (8-12 years) too hard? because they enjoy it – not because it is what Are we focused too much on results? they should do? Comparison to Age Group athletes from Even at the junior level, I realise the other sports? differences between the two sports. I also realise Is training too much focused on fitness for the drafting system the AFL has in place, young developing swimmers? comparing it to the world of swimming. Let’s compare elite level sport AFL and The question has to be asked … Are we doing Swimming for Australia, to compare what is the right thi ng for our next generation of future needed at the elite level. AFL footballers train champions? 10-12 sessions a week in the off-season, with Hopefully, I have opened your eyes to an added focus on player development and something new … or at least another way to recovery sessions. Most of the training is weight look at developing junior swimmers. bearing – i.e. hard on the joints … AFL footballers are professional. Elite swimmers train 10-12 sessions a week during the majority of the season, with carnivals basically all year round. Swimming is WHY & HOW you should non-weight bearing … however, very repetitious. Both sports have similar requirements at an include Synchronized elite level – taking into consideration the Swimming Drills in your obvious differences in the two sports – for Programs example, weight bearing versus non-weight By Sharyn Martin bearing. Level O Synchro Coach, South Australia Now, back to the real topic … junior athlete’s With input from June Grant requirements, 8-12 years. Australian Recreation Director, SSAI Let’s first look at football and what they call Synchronized Swimming has enjoyed peaks AFL Auskick. The emphasis is on fun, skill and troughs of popularity over the years. It is a development – no games are for premiership much misunderstood sport and certainly points or a ladder. Go to the local park or to the underrated. Is it simply ballet in the water? AFL and see the kids at half-time, watching the I have come to the sport via a varied aquatic grass, playing tiggy while the game goes on pathway – having taught swimming and water around them. The game is short – safety for many years, been a Lifeguard and approximately 30 minutes – everybody looks Swimming Coach, managed Swim Schools large like they are having fun and nobody seems to and small, and trained others to do the same. care who won or how well they played. But, like many swimming instructors, I found Now, let’s compare that to swimming at the myself in need of a fresh challenge. same age. Then one day, while I was watching two of Swimmers train for 1 to 1½ hours, doing my students perform “ballet legs” during free- approximately 2-3 kilometres for 3-4 times time at the end of their lesson, the thought every week in the swim season and sometimes struck me to find out about synchronized all year round. swimming (synchro). My enquiries have now Should the emphasis be on distance or taken me in a new direction – a journey of speed? learning and understanding – and a quest to Should the emphasis be on (SR) or (SC) or “spread the word”. should the emphasis be on race tactics? The key to successful synchro is sculling – It’s now time for the Junior Swimming used to support the body on top of the water Carnival, which may last all day Saturday and and to provide smooth propulsion through the maybe all day Sunday for maybe 4x100 swims water. What do you think those girls are doing

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to keep their legs up in the air while they are the body is in the water, rhythm, and upside down in the water? Ummmm sculling TEAMWORK, requiring outstanding endurance perhaps?! Sculling harnesses Mr Bernoulli’s lift and coordination. Many an elite swimmer has force where the water travels faster over the tried a synchro training session – only to be left curved back of the hand and slower across the in awe of the athleticism of the dedicated flatter palm. Movement is in the direction of participants. where the back of the hand is facing. ARE YOU CONVINCED YET? While our ultimate aim may be to produce a team of perfectly coordinated and skilful athletes, my quest is to introduce efficient basic skills to beginners. Some may pursue competitive synchro, but EVERYONE can improve their swimming skills and have some fun along the way. It is not necessary to offer synchro as a separate program … the basic skills can easily be included in a normal swimming lesson or squad program – an ADDED EXTRA for your students. Sculling has many important uses and yet is Simple steps to include synchro in your generally not taught very well … if at all. Firstly, programs… it’s a survival still as in treading water. If the 1. Teach and practice efficient sculling – hands are sculling efficiently, treading water is including sculling drills for squad a fairly effortless means of keeping the head swimmers above water – the lift force is in an upward 2. Provide opportunities for water direction. And for those who find a horizontal exploration – e.g. sitting or laying on the back float nearly impossible, a bit of sculling bottom, hand stands, experiment with under the buttocks will help. Secondly, and not body positions always obvious to beginner coaches, sculling is 3. Use muscles to control the body – i.e. the basis of all our swimming strokes. Stop and holding correct body positions such as think about it … the Breaststroke pull back layout position commences with the hands in a reverse scull 4. Use rhythm, counting beats, play some position, wrists facing inwards and fingers music, etc., while swimming standard pointing outwards, sculling outwards then strokes sweeping down and inwards. The “s” pull of 5. Introduce a new skill each week – build Freestyle is also a series of sculls … and so on. up a routine to do so music Of course, everyone will enjoy it so much you A. B. C. will soon have a little troop of “Bernoulli Babes” wanting to learn more, earn badges, and maybe even compete! As we wait for the wave of enthusiasm for all STANDARD REVERSE FLAT SCULL SCULL SCULL sports during an Olympic year, turn your Improving sculling will enable a swimmer to thoughts to the ULTIMATE athletic challenge – work WITH the water rather than working bodies suspended upside down, gracefully against it and wasting a huge amount of energy. travelling with no apparent effort, twisting and Practicing the Alligator scull will improve turning with poise and control – not water strokes considerably. Sculling to stay ballet, but demanding water gymnastics! underwater, sculling to perform a tuck Welcome to somersault, sculling into a piked body position THE JOY OF SYNCHRO! … even just standard head first sculling and P.S. Since completing this article, I have reverse feet first sculling, which is included in a been told my many coaches that swimmers with lot of swimming programs … will all assist the a synchro background are gleefully welcomed to swimmer to be as one with the water. Indeed, their squads due to the advanced level of body the “Swimming and Lifesaving” manual of the awareness in the water and the feel for the Royal Lifesaving Society of Australia contains a water that synchro swimmers possess. For section on sculling and basic skills, which are further information… also contained in the Synchronized Swimming Synchronized Inc Badge One Program. Phone: (03) 9877 4623 Along with efficient sculling, is strong body www.synchroaustralia.org.au control, breath control, an awareness of where

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the young swimmer is more receptive to TRAINING PRINCIPLES aerobic training the aim is to gain a head start by hastening slowly – seemingly a TODAY & YESTERDAY paradox. By Presented at ASCTA 1999 Convention What are the implications of the above principles? In early September (1997), I attended the World Clinic of the American Coaches’ Dr. Madsen explained that young children Association in Orlando, . until they are 12 or 13 years of age should do very little sprint training or interval training There were two principal speakers on striving to make fast repeats, or to carry out training – Dr. Orjan Madsen of Norway and power strengthening exercises other than , a former world record holder for working on maintaining FLEXIBILITY and the 100m Freestyle. Jonty is the resident coach gaining basic core strength with routines at the US International Centre at Colorado mainly using the body weight as the resistance. Springs for Aquatic Research, and was the coach of , an outstanding Early developers, when still young may do American sprinter at the Atlanta Olympic well in sprint events in their racing but, in the Games. Professor Madsen, a former athlete and long run, the child who is allowed to develop scientist, is a world authority in the training of with much swimming at moderate speeds and age group swimmers. Skinner is believed by who learns good technique is more likely to many to be one of the outstanding American keep on improving at the age of 15 or 16 and as coaches. an older swimmer. Speed will come after developing endurance. Dr. Madsen with Dr. Wilkie, co-author of the acclaimed book “Training and Development of Inappropriately trained young swimmers who Age Group Swimmers” spoke of the factors concentrate on practicing for sprint speed in which science has proved important in taking training will cease to improve in the way they age groupers to their best performances as should. It is fine to be a champion swimmer mature swimmers. There was nothing when young BUT not if the training done is startlingly new in what Madsen said in Orlando, sprint based. but every coach, Age Group swimmer, parent as well as administrators who plan competitions What do we mean by long swimming? should consider well the Madsen and Wilkie principles. This depends on the swimmer’s age, but 400m, 800m repeats and 2,000m swims should Dr Madsen outlined the following points… be the most common items, Madsen advised.

1. Children should not be trained to win Dr. Madsen pointed out that providing 50m races when young. It was stressed that events at meets was not the way for Swimming learning good TECHNIQUE, how to be Associations to develop swimmers to their best most streamlined was all-important. and that many countries in Europe have Unless good technique is learned when realised this. There are few 50m events for age young, it is very difficult to acquire this groupers. Granted it seems anomalous for FINA later. Applying power with a good to introduce 50m events for form strokes but technique should come later. with development of swimmers we are looking at 2. The AEROBIC system, the delivery of a different situation. oxygen-carrying blood and development of the enzyme systems for the energy Fifty metre races should be for school events of oxygen by the muscles can and for novices who are not in training squads. be well trained in the young swimmer but the anaerobic (sprinting) physiology of the Madsen also stated something that young cannot be changed significantly knowledgeable coaches understand – that there with training until boys are about 14 and should be a great deal of aerobic training (most girls about 13. Before then the child’s of the training session) and with older sprint aerobic capacity is at the critical time sprinters and distance swimmers, sprinting and during growth and later a window of anaerobic interval training should be carefully opportunity will be closed forever. When rationed.

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What were the main items in the training for in a small booklet (published by Dymocks, Shane Gould, Jenny Turrell and ? Sydney), “Training for all sports” by Forbes Carlile. He said that what he, Touretski, was All world record holders they trained in our advocating today about training was not new. Ryde/Pymble training groups consistently Judge for yourself. carrying out more than two thirds of their training at 400 and 800m repeats. It was speed How Australians Trained through endurance training. Shane broke ’s world record for the 100m sprint It should be noted that this training was and had the World record for the 1500m as recommended when Australian swimmers well. To-day’s swimmers should understand prepared with one annual 6-month season. that when Coach asks them to swim the There was the exception that for top swimmers distance items their response should not be with every two years, Olympic and “how boring”. When swimming distances they held during the can should be counting strokes per lap and Australian winter Prior to 1960 those selected, working on changes in technique – like pushing carried out additional centralised training for the head down well down, experimenting with about two months, often in semi-tropical more and less kick ... getting the elbows up Queensland. In those days, the total distance early at the beginning of the Freestyle stroke – covered in a day’s training session would be less looking for improved efficiency, faster lap times than half, and in a year about one third of the with less effort. total training miles would be covered today. In those days about 30 or 40 kilometres a week The 6-feet 7-inch former 100m world record was regarded as heavy training! holder Jonty Skinner reminded us he was a sprinter, but he soon realised that in order to The following schedule places emphasis on sprint fast nearly as much long swimming is distance items for both older and younger required as for as the distance swimmer, but swimmers. swimming at a lower intensity. Skinner asserted that the deteriorating American, distance I acknowledge here the strong influence the swimming since 1976 was due to concentrating late Professor Frank Cotton (1990-1955) had on on sprint races in the colleges, to the false trail my thinking in enunciating these principles. of quality swimming (doing too much They were the result of countless hours of swimming at around race speed) and the discussion. What follows is from my booklet general moving away from long aerobic training. “Training for All Sports” (1953), referred to by Gennadi Touretski at the Hawaii WSCA Skinner explained that a great deal of Conference. endurance work with his swimmers during the two years before the Atlanta Games meant that This training schedule was originally drawn his sprinters including Amy van Dyken, who up for swimmers of the Palm Beach Swimming won the 50m Freestyle, had a good base on Club in 1946 and was followed in principle by which to build more specific training later. He many of members of Australian Olympic teams believed concentrating on sprinting in leading up to the 1948 Olympic Games, where I preparation will not, in the long run, result in served as swimming coach, and through the personal best performances at any age. 1950s.

So the moral is this. Strive to achieve The general principles have been adopted by streamlined swimming and a strong aerobic successful runners, rowers, and surfboard base without training the anaerobic energy- paddlers at this time. release systems. If coaches, swimmers and parents are patient, there will be steady Each individual worked to a training improvement and better times will be reached program drawn from five training items with when older. the greatest distance covered being BASIC work for both sprinters and distance TRAINING SCHEDULES – 50 YEARS AGO performers.

At the 1995 Gold Medal Clinic in Hawaii, This is an interesting fact that both the Coach Gennadi Touretski spoke of the training sprinter and the distance swimmer will benefit of duel Olympic sprint champion, Aleksandre from a great deal of easy work provided it is Popov. He read out what was published in 1953 done slowly enough. However slow work alone

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will not give best results. There still should be a based on the times of all -out blending in of various types of faster, specific, performances when fresh. Accurately training. counted heart rates can serve as a good monitor. Don’t worry, unless very marked These are the five training categories. and persistent, if times appear to be slow during the period of hard training. It is 1. BASIC WORK. This is the bread-and- the training effect of effort put in that butter training for all distances. Basic matters. Easing off during the tapering means relatively long distances covered period before the big event invariably easily and quite slowly. This should be leads to great improvement compared with analogous to walking at medium intensity training times in the swimmer who is not in everyday living. During the off-season over-trained and not nervously depleted for the swimmer or runner, basic work overtrained with too much intensive only should still be carried out; just as the training. footballer might do slow running during This type of effort training might be said his off months. (Of course nowadays, with to represent training with the pace clock, the glittering financial rewards it is a not against it. Swimmers educate different story in training for all sports.) themselves how hard to make the efforts, For about the first month of the training and learn to use necessary intelligent season the swimmer should concentrate restraint. Most efforts should be around on long distances. Likewise the footballer, 85%, but in the middle of the session in fact all athletes, should always start when feeling good the swimmer might their training season with long easy include 90% and occasionally, 95% efforts running. 5. SPRINTS. From 20 to 25 yards, all-out 2. RACE PACE, WITH BASIC (R.P.B. for explosive bursts. This schedule was in short). For race distances over 100m the essence repeated in my 1963 book race distance should be divided into 50 or “Forbes Carlile on Swimming”, with 100m segments alternately swum at kicking and pulling (legs tied), added. approximately the speed of the race (not These items represented our training faster) with every second (recovery) building blocks in the 1940s and 1950s segment swum at easy pace. in Australia. When you think of it, they 3. BROKEN TRAINING. Alternately, 50 were not too much different to modern metres nearly (but not quite) flat out, with scientific training of the . However, 19, 20 or 30 second rests at each 50m. in retrospect we did not do nearly enough About half a mile of this each at each training. It was not year-round and we training session. (Interval training?) coaches were too careful about expending 4. EFFORTS, OVER THE DISTANCE OF swimmers’ adaptation energy. THE RACE. About three-race distance Nevertheless, some spectacular efforts per training session, should be breakthroughs were made by coaches who carried out around the middle of the stepped outside the norm and drove their training period. Only experience and swimmers hard for those days. concentration will enable swimmers to finally learn to swim at required speeds. Then coaches did not fully appreciate and To get the most benefit from this training have their pupils apply well, what would appear plan, 100% efforts over the race distance today to be obvious principles of good should be kept until trial or race days. technique. A study of films of past champions We all have a certain, limited, nervous makes this very clear. reserve, which should be conserved for the big occasions and major effort. Progress has only come slowly. As we Applying this principle and covering a speculate about why there have been huge total of 4 miles or so of this mixed bag of drops in the records, even constant linear training each day and swimmers will be improvement from 1948 to 1976, it is clear that well on their way to reaching their best. many factors are involved. Being too anxious to go all out in training has spoilt many an athlete. (But only 4 However, this paper focuses on TRAINING. miles a day!) Most of the sub-maximum efforts over the race distance should be between 80% and 90%. Pace judgement should be

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1984. Australia was a distant second with eight USA versus medals … three gold. 1972 The legendary Mark Spitz, who won seven gold medals, all in world record time, at the 1972 Games – a feat that people thought no one would ever approach again – led the US team. Now, 30 years later, Australian and American are being compared to the once incomparable Spitz, expected to chase multiple golds in 2004. The Americans and the Australians were again the countries to beat, leading the world with 17 and six gold medals, respectively (43 AUSTRALIA and 10 overall). Australian Shane Gould was the female answer to Spitz, winning three golds A Historic Rivalry – all in world record time, and five medals overall – all in individual events. (Spitz had four By USA Swimming Reproduced from American Swimming Magazine individual golds and three relay golds.) 2003 Issue 2 1984 In their home waters, the Ameri cans dominated the competition, after missing the The American-Australian swimming rivalry 1980 Games due to the boycott. The US won 33 has a long and storied past, dating back to the days of Dawn Fraser and even Johnny medals overall … 21 of them gold. Australia was second in the overall medal count with 12. The Weissmuller. Here ’s just a brief glimpse of some US Men’s 400m Freestyle Relay held off the of history’s highlights of what has become the hottest rivalry in Olympic sports today. Aussies in the 400m Freestyle Relay to win gold in world record time. 1996 1924-1928 For the seventh time in the past 11 Olympic Made world famous by his role as Tarzan, Games, the Americans and Australians went 1- America’s Johnny Weissmuller first made his mark as a world-class swimmer. He won five 2 in the medal count. The US took 26 overall to the Aussies’ 12. Australia’s Kieren Perkins won gold medals, one for every event he swam, at his second-straight gold in the 1500m Freestyle , the 1924 and 1928 Olympics. Weissmuller’s role in the USA-AUS rivalry came at the 1924 marking the country’s dominance of Distance Freestyle – an event in which the Americans Games when he held off the Aussie team to lead used to excel. Perkins held the world record in the Americans to gold in the 800m Freestyle Relay. the 1500m Freestyle for nine years, until fellow countryman Grant Hackett broke it in 2001. 1956-1964 Led by Dawn Fraser, Australia enjoyed its American Amy Van Dyken was the star of the Games, taking four gold medals. best Olympic performance ever in 1956, coming away with a world-leading 15 medals … eight of 1998 The Australians had been working for them gold. The US was second with 12 medals decades to catch up to the Americans. The 1998 … three gold. Fraser won the 100m Freestyle in three successive Olympics (1956-1964) and won World Championships showed how far they had come. The US topped the Aussies in the overall eight career medals overall. Her first of three medal count by just four … 24-20 … and the 100m titles led a 1-2-3 Aussie finish in 1956. The last two of her three came at the expense of gold medal margin was 14-7. On the men’s side, Australia led the US with 12 medals to 10, and American swimmers, as she held off Chris Von topped them in gold … 9-6. The Men’s Medley Saltza in 1960 and in 1964. Team USA topped the Aussies in the medal Relay lost for the first time in World Championship history, edged out by the counts at both the 1960 and 1964 Games. Australians. Heat on the rivalry was turned way 1968 Again, the US and Australia went 1-2 in the up. team medal counts, but this time the Americans 1999 thoroughly dominated first place. The US team At one of the most exciting non-Olympic swim meets in history, the team title at the came away with 52 medals … 21 of them gold 1999 Pan Pacific Championships came down to … a feat that would be duplicated again in the very last event … the Men’s 400m Medley

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Relay – the event the Australians had defeated and skipped the event. With the depth of the US the US in for the very first time the year before. in swimming though, it was still a strong The Americans touched first, and the Australian American team and they were ready to battle. team was later disqualified for jumping early on The end results would create a controversy that one of the exchanges. It was the only men’s still rages today. The US team led the overall relay the US team won at the meet, as Australia medal count, 27-19, while Australia won more won both the 400m and 800m Freestyle Relays. golds, 13-10. So who won the meet? The Team USA led the medal count, 35-32, but the Americans, based on the scoring system put two countries tied with 13 gold medals each. together by FINA (swimming’s international The seeds for the future Mutual of Omaha Duel federation who owns the event), claimed the in the Pool were firmly planted. victory. But so did the Australians, based on American won six golds their higher number of individual wins. The and broke a world record at the meet, while controversy got so heated that the USA teammate added three golds Swimming website forums were flooded with and two world records. Australia’s Ian Thorpe American and Australian fans arguing over broke four world records in four days, his whose country was the best. One thing both coming out party on his way to worldwide could agree on was that the rivalry was great for stardom. Not only is Thorpe a national hero in the sport and bound to bring out phenomenal Australia, but also enjoys unprecedented fame performances in swimmers from both countries in Japan and China. whenever the two would meet. 2000 Australia’s Ian Thorpe was the undisputed On their home turf, the Australians looked star of the meet, winning six gold medals and poised to finally dethrone the Americans as the breaking four world records. But the meet also world’s number one swimming nation at the witnessed the quieter emergence of America’s 2000 Olympics. Day 1 started ominously for future superstars, Michael Phelps and Natalie Team USA, when the men lost the 400m Coughlin. Phelps, who had been the youngest Freestyle Relay for the very first time in Olympic male at 15 on the 2000 US Olympic swim team, history – to none other than the Australians, by won gold at 16 in world record time in the 200m less than 20/100ths of a second. Both teams Butterfly at the Worlds in Japan. Coughlin had gone under the former world record. narrowly missed the world mark in winning But the US team used the anger of that 100m Backstroke gold – a year later, she would defeat to ride to one of the best Olympic get the record, becoming the first women in performances in history. When all was said and history to break a minute in the event. The two done, the Americans dominated the Games, Americans plus Thorpe look set to dominate the winning 33 medals … 14 of them gold. Australia medal stand at the 2004 Olympic Games. was second with 18 medals … five gold. One of 2002 the best races of the meet was the Women’s In the midst of that atmosphere created in 200m Butterfly. Australian world record-holder 2001, the idea for a signature event matching Susie O’Neill was expected to take gold for her up Australia and the USA in a head-to-head country, but American , in a race format was formed. The two countries met and that brought a hushed silence in the sold-out agreed upon the concept; then, with the venue, upset her. The US men put a finishing generous sponsorship of Mutual of Omaha, the touch on the meet, beating the Aussies in the Mutual of Omaha Duel in the Pool was born. final race, the 400m Medley, Relay, in world Formulated to be a swimming event like none record time. Thorpe, who was expected to other before, it’s raised excitement not just in dominate at the Games, struggled a bit under the swimming community, but well beyond – the pressure, taking gold in the 400m Freestyle , from corporate interest to national television but being upset in the 200m Freestyle by Dutch exposure on NBC. The event was sold out more star Pieter van den Hoogenband, though it did than six months in advance of the meet’s take him breaking Thorpe ’s world record to get scheduled date, April 6, 2003. the win. The Aussie would get the record back 2003 in March of 2001. So who will lay claim to being the world’s 2001 best swimming nation on April 6? Both Embarrassed by their performance at the countries will be bringing their top athletes, so Sydney Olympics, the Australians came to the there will be no excuses – just a lot of fast 2001 World Championships with their full “A” swimming. team, ready to restore some dignity. In contrast, many of the US Olympic stars were still coming back from an extended break after the Olympics

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Tour team will be handing out lots of freebies and is also running a major sweepstakes in conjunction with e -prize. Among the freebies are athlete trading cards, featuring the stars of the Sydney Olympic Games like Lenny Krayzelburg, and Misty Hyman, as well as future Olympic stars like Michael Phelps and Reproduced from July 2003, No.7 . The Tour will also hand out Splash TV posters, featuring the five athletes who will star in this year’s series, which is entering its second season on Nickelodeon and USA SWIMMING Nick GAS (Games and Sports). The Summer Splash Tour team will travel with a prize wheel, TARGETS SUMMER giving away instant prizes at every stop. In conjunction with e-prize, USA Swimming will SEASON run a sweepstakes contest, giving away a A national example of development Speedo underwater camera (valued at $80) operations every day throughout the summer, and By Mary Wagner featuring a Grand Prize trip for four to the USA Swimming Communications Director Nickelodeon Studios in Orlando. The sweepstakes incorporates web technology with SA Swimming, the national governing body the game pieces consisting of a decoder piece Ufor competitive swimming in USA, will be that players will use daily on reaching www.usaswimming.org/splashtour to see if beyond its they’ve won a prize. Game pieces will also be normal available virtually for those who will not have a membership Summer Splash Tour stop near them. The tour this summer website was launched on May 23, and includes with a new a schedule of stops (continuously updated) as mobile well as a journal chronicling the adventures of marketing the Summer Splash Tour team. tour, dubbed the Summer Splash Tour. Sponsored by corporate partners V8 Splash and The first stop of the Summer Splash Tour Speedo, the tour will travel the country during was June 1 in Fort Meyers, Fla., at the USA the summer season, making stops in more than Swimming 10K National Champi onships. The 20 different states, starting in Florida, travelling Summer Splash Tour is one of several initiatives up the East Coast and then across the country USA Swimming has implemented in 2003, its to the West Coast. The Summer Splash Tour 25th anniversary year. will visit sites where water is the main drawing point, stopping in places like water parks, • V8 Splash partnered with the National beaches, summer league swimming meets, Governing Body to create the first-ever parks and recreation centres and more. The April Pool’s Day on April 1 of this year, tour is promotional in intent, raising awareness aimed at promoting the importance of of the sport among a population that clearly . enjoys water sports, but may not be a member • Mutual of Omaha signed on as the title of USA Swimming. sponsor of the inaugural Mutual of Omaha Duel in the Pool, which featured More than 93 million people swim every the national teams of USA and Australia year,)) said Rod Davis, Chief Marketing Officer in a unique dual meet format on April 6 in for USA Swimming. We ’re not looking to sign up Indianapolis. all 93 million on a USA Swimming team, but • Splash TV, a show about water sports what we are looking to do is to create an featuring USA swimmers, is entering its alliance among these folks that enjoy swimming second season on Nickelodeon and Nick at some level. Whether it’s a Learn-to-Swim GAS (Games and Sports). The network is program, a Masters team, or part of a fitness also providing promotional support for the routine, we want to have more awareness with Summer Splash Tour with television spots these groups. We want to raise the profile of the and online mentions on its website. sport, our National Team, and our organisation. This year also marks the 25th year of USA To accomplish its goals, the Summer Splash

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Swimming. The campaign to mark the anniversary includes the selection of the 25 “I felt really good after this race. When I got Most Influential People in USA Swimming to the last km, I knew that I could win, but only History, as well as the Ultimate Birthday Bash, then” offered Kochkarov. “The only mistake I did an essay contest for club swimmers with the was to take right side of the group while the winner receiving a visit by an Olympic swimmer. nearest way to swim was at the left side. So I had to do some job in order not to let leaders to Reproduced from August 2003 go far ahead” added the newly crowned Russian gold medallist. Kochkarov’s time of 53:11.9 was exactly 2 seconds faster than Hein’s silver medal winning performance. The other Russian Diattchine posted a final time of 53:14.8; both EXCITEMENT IN THE HARBOUR Russians are trained by the same swim coach, Russians & Italians dominated the Lidia Vlasevskaya (RUS) and their strategies competition By Gregory Eggert were clearly effective today. FINA Press Commission Member 10km even countries with medals in six races … A huge crowd came out to see David Meca this was the outcome of the Open Water (ESP) in his quest for a repeat of the title that he S won in Honolulu at the 2000 FINA Open Water competition, which gave a special animation to the Harbour of Barcelona. Russians and World Championships. No one was disappointed Italians dominated in terms of gold medals, but as the race ended with Meca’s final sprint to capture the bronze medal. Germany also cannot complain … six medals (without gold) and the special shine of athletes A comfortable breeze swept through the like and . harbour at noon and caused a rougher chop than during the 5km race. Dan DeMarco (USA) Other names to be remembered … Viola had a 10-second lead over the field near the Valli, the actual Italian star in the women 5km mark but he handed that off to Australians events, David Meca, the idol of the Spanish in Mark Saliba (AUS) and Grant Cleland (AUS) the men races, Edith van Dijk, the Dutch who took turns leadi ng the race at the 7.5km “queen”, or Vladimir Diattchine, the Russian buoys. As the lead changed so many times it winner of the 10km event. was impossible to know who really had control of the race until the swimmers became visible when the re -entered the harbour. MEN – RUSSIAN TRUST Vladimir Diattchine (RUS) navigated the harbour as efficiently as he had done in the 5km Eugeni Kochkarov (RUS) outlasted his 5km event where he earned a bronze medal. “It opponents in the men’s 5km race that was lead left me with a bittersweet feeling because I knew nearly all the way by Marco Formentini (ITA). that I could have done better, but I am very Kochkarov already holds a gold medal from the satisfied with today’s performance as it was 2002 World Championships in the 10km event, everything that I expected.” Following the but has recently decided to compete in the Russian was a pack of 10 other swimmers who shorter distance event. sprinted together for the last 500 metres of the The winning strategy used by Kochkarov was race. to “stay apart from the group and then Christian Hein (GER) was able to break out accelerate at the end of the race ” and it worked first and earn the silver medal. It was the for him. He overpowered the Italian who still German’s second silver medal of the week as he looked strong at the 3.5km mark and seemed to had out-touched Diattchine in the 5km event. have the speed to earn a spot on the podium. In “The water was very cold and rough but this the last 100 metres the silver medal or Vladimir was not a problem for me. There was a moment Diattchine (RUS) who earned bronze today. in the race in which I did not know anything Formentini reported: “I felt really good about the leaders but I increased my speed and throughout the race. I was leading without any I managed to reach the second position. It was a problem, but in the end it was chaos. A long time since I began my training for these swimmer grabbed me in order to touch the events so this medal and the silver in the 5km line ”. The Italian team filed a protest to argue contest is very rewarding to me.” that Formentini was interfered with in the last 5 David Meca (ESP) was swimming before the metres of the race, but this was dismissed home crowd who had lined the pier and waved without a change in the order of finish. flags and blew whistles for their hero. Meca’s

 61  SWIMMING IN AUSTRALIA – November-December 2003

finish gave many the impression that he should Only 4/10ths of a second separated Kudinov enter the 50m event to be contested in Palau from Meca, while the ever-confident Spanish Sant Jordi. He followed Hein and Evgeny hero told the television cameras that even he Bezruchenko until he was able to catch one of was not certain he had won the event. Meca them. Meca’s margin over Bezruchenko was declared: “it was a tough race, a very tough 1/10th of a second. Meca said of his race: “I am finish, and all three of us our champions.” The very pleased with this medal. The last few Spaniard had won a gold medal in the 10km metres were just unbelievable. I managed to World Championship in Honolulu and also the overtake Bezruchenko and place third. silver medal behind Kudinov during the Although physically I am getting older it does November 2000 event. not feel harder. Mentally I am getting younger Kudinov told reporters: “I am extremely and smarter”. pleased with this result, but this victory was much harder than the other three.” Stoytchev 25km also competed in the 10km event in 2000 and The well-known attraction Las Ramblas is claimed the silver medal finishing less than four approximately 2 kilometres in length but on seconds behind Meca. July 19 it was extended another 25 kilometres American Andrew Bray, born in 1958, and to accommodate 48 athletes whose tour of the oldest competitor at the FINA World Barcelona could not be complete with only the Championships finished in 19th place and 45 shops and eateries. The final event of the open minutes and 23 seconds behind the winner. water program was contested for both men and That was about 9 minutes faster than Ryan women and included a 44-year-old American Dvorak (USA) the youngest competitor in among the 44 endurance swimmers who today’s event who finished in 21st place. completed the race. Some tourists could easily spend five hours WOMEN – VIOLA VALLI, OF COURSE shopping or eating along the Las Ramblas, but the five hours these swimmers spent in the 5km water was anything but easy. The fastest On July 13, 32 women took command of the swimmer was Yuri Kudinov (RUS) who Harbour of Barcelona closing traffic to all but completed his “tour” in 5:02.20 while the first the fastest female swimmers on the planet. At female to finish was Edith Van Dijk (NED) who this site where Spanish fishing boats and took 5:35.43.5 to complete her adventure. tourist excursions usually travel with some It was not at all surprising that Kudinov or regularity, the pace was this time set by three Van Dijk captured the gold medal as both had European women. repeated as champions of the 25km marathon. At the 1500m mark a crowd of 15 swimmers Kudinov won this event in each of the past three were still bunched tightly together swimming in years beginning with his first title in Honolulu the space another hoped to use to their in November 2000. Van Dijk had similar re sults advantage. By this point Jana Pechanova (CZE) in 2000 and also last year in Sharm El Sheikh and Edith Van Dijk (NED) decided they needed (EGY) although she achieved only the silver to be free of the others. At the 2500m mark and medal in the 25km event in Fukuoka. What was the half-way point Pechanova had created a surprising is that both the men’s and the margin between herself and the next swimmer women’s races ended in very close finishes and who just happe ned to be the reigning 5km each with a familiar cast of champions. champion Viola Valli (ITA). Just before the The final 800m sprint of the men’s event was 3500m mark Van Dijk had taken a slim lead preceded by a group of seven swimmers who over Pechanova who had slipped in ahead of began the final round by testing the endurance Valli. of each other. Three of them were able to break Van Dijk tried repeatedly to break away but away from the pack and began an all out sprint Valli’s intensity and experience worked to her for the touch pads. David Meca (ESP) and Peter advantage. “I was very relaxed swimming next Stoytchev (BUL) had taken turns as the lead to Van Dijk and this was the right place for me swimmer of the event. Kudinov managed to to be. She is a very correct swimmer and I knew “stalk the leaders” for most of the race, that I could trust her,” said Valli. She added: “I comfortably “drafting” off those who swam only raised my head several times because I was not a few metres ahead of him. Kudinov, Meca and exactly sure where my other rivals were. I Stoytchev swam side by side and stroke for noticed the Czech swimmer who had been in stroke demonstrating near super-human the first position was slowing down and I was endurance as they completed the run-down of able to overtake her.” the last few metres. Valli repeated as the gold medal winner in

 62  SWIMMING IN AUSTRALIA – November-December 2003

the 5km event with a time of 57:01.2 and was In second place was Britta Kamrau (GER) closely followed by Pechanova at 57:03.9. Van who said: “I intended to get a medal in the open Dijk faded quickly and placed only 8th. Britta water events and this is my best placement in Kamrau (GER) earned the bronze medal with a the 25km. I knew that if the finish was a sprint, final time of 57:06.4. that I would be in a good position for a medal, and today we finished in a sprint.” She and 10km teammate Angela Maurer (GER) swam together Just minutes before the start, schools of fish to the finish line with Kamrau touching only were seen travelling in the same direction as the 4/10ths of a second ahead of Maurer who 10km race. Not unlike the FINA swimmers who claimed the bronze medal. In the 25km event in would follow, they were tightly grouped together Sharm El Sheikh last year Van Dijk won the in a “V” like manner where the leaders were gold but then it was Maurer who earned the already positioned for the journey ahead. silver and Kamrau the bronze medal. The Perhaps if man (or woman) were to be Germans enjoyed great success earlier in the successful in the water, they would follow a week as Kamrau also received a bronze medal strategy that has been time-tested by the in the 5km and Maurer a silver in the 10km. natural residents of the Port de Barcelona. Viola Valli (ITA) continued to leave her marks in the record books earning her second gold Reproduced from September 2003 medal of the week. Already the owner of the gold medal in 5km, she got a pair with her 2-second victory over Angela Maurer (GER). Swimming THE COUNTDOWN HAS STARTED… fans will recall that Valli won both the 5km and 10th FINA World Masters Championships 2004 the 25km gold medals in the 2001 Fukuoka edition. She was the leader at the 2.5km mark, and also the 5km and 7.5km milestone. “I always felt in control of my race, in fact I felt more relaxed and paradoxically less tired than I did in the 5km event,” said the Italian ess than one year before the start of the champion. championships, Riccione and San Marino Valli congratulated her friend Angela Maurer L th (GER) who outpaced Edith Van Dijk (NED) to are actively preparing the 10 edition of the FINA World Masters Championships (June 2- earn the second spot on the podium. Van Dijk 13, 2004*). Once more, and taking into account swam slightly behind the Italian for most of the race, in fact she pulled even several times, but the previous editions, this organisation will certainly leave some excellent memories in all was never able to overtake Valli. Van Dijk the athletes, officials and spectators. relinquished her place to Maurer during the finishing sprint. (* June 2 – Opening Ceremony only) “I will not swim the 25km as I did not think I had done enough preparation for the event, but I now regret that decision,” said Valli. The venues and facilities used for the competition were already inspected and approved by the FINA Masters Committee, at 25km Edith Van Dijk (NED) showed true the occasion of its meeting with the Organisers leadership; she was one of the leaders for nearly of the competition last June. They include… the entire race. When Edith stopped for water or • a feeding, so did almost everyone else. For Van San Marino, Serravalla facilities “Sport Dijk the week just got better and better. She Domus Multieventi” (for water polo): was 8th place in the 5km event, and also - indoor pool – 50x25m collected a bronze medal in the 10km. After the - changing rooms in sufficient capacity for success in the longest distance, she collected the teams and referees her 10th medal in a FINA Open Water World - FINA Masters Committee room • Championship event since her inaugural Riccione (ITA), Stadio del Nuoto of appearance in 1998. “The last 5km was very Riccione (all other disciplines) hard but in the end I kept to my strategy. I took advantage of the current and often would pick up the pace to escape from my competitors, and only the Germans were able to keep up with me.”

 63  SWIMMING IN AUSTRALIA – November-December 2003

The sporting complex of the stadium • Changing rooms can be used in the indoor includes… 25m warm up pool • The dimensions of the diving pool can be Swimming used for synchronised swimming

• Standing 50m 10-lane outdoor pool, depth Furthermore, the Official Entry Booklet has 2m (transportable tribune for 500 been produced and will be shortly distributed. spectators will be enlarged for 1000) There, we can find all the practical information • Standing 25m 8-lane indoor pool, depth about the championships (rules and 1.8m for warm up regulations, accommodation), as well as the • 50m 10-lane indoor pool (construction schedule (available on www.fina.org) and the planned to be completed at the end of time standards to be obtained for the swimming March 2004) – tribune for approximately events. Useful descriptions of Riccione and San 1000 seats available Marino are also part of this booklet. • 25m 6-lane indoor pool (construction planned to be completed at the end of Please note that the final deadline for entries March 2004) to be received by the Organising Committee is • Changing rooms and lockers in a April 3, 2004. They must be sent to… sufficient number will be available below the tribune in the indoor pool Organising Committee of the 10th FINA World • FINA Masters Committee room Masters Championships Diving & Synchronised Swimming C/o Federazione Italiana Nuoto Stadio Olimpico, Curva Nord • Standing 21m x 18m (depth 5m) outdoor 00194 Roma – ITALY diving pool with a 7.5m platform Fax: (39-06) 324 2501 • 2 x 1m, 2x 3m springboards are available Email: [email protected] and are to be handled with non-slipping paint

RICCIONE 2004 – SWIMMING TIME STANDARDS

WOMEN 25 30 35 40 45 50 55 60 50 Free 32.50 33.50 34.00 36.00 38.00 40.50 42.50 44.50 100 Free 1 :12.00 1 :15.00 1 :17.00 1 :20.00 1 :26.00 1 :32.00 1 :37.00 1 :42.00 200 Free 2:40.00 2:45.00 2:53.00 3.00.00 3:15.00 3:30.00 3:40.00 3:55.00 400 Free 5:45.00 5:55.00 6:10.00 6:27.00 7:00.00 7:35.00 8:00.00 8:25.00 800 Free 12:15.00 12:35.00 12:55.00 13:40.00 14:50.00 15:50.00 16:40.00 17:45.00 50 Back 38.50 40.00 42.00 44.00 46.50 49.50 52.00 54.50 100 Back 1:25.00 1 :27.00 1 :32.00 1:37.00 1 :43.00 1 :48.00 1 :57.00 2:05.00 200 Back 3:06.00 3:08.00 3:22.00 3:35.00 3:45.00 4:00.00 4:15.00 4:23.00 50 Breast 42.50 44.00 45.50 47.50 49.50 52.50 54.50 57.00 100 Breast 1:35.00 1:37.00 1:39.00 1:46.00 1:50.00 1:56.00 2:03.00 2:11.00 200 Breast 3:27.00 3:31.00 3:40.00 3:50.00 4:00.00 4:10.00 4:25.00 4:40.00 50 Fly 36.00 36.50 38.50 41.00 43.00 45.00 48.50 54.00 100 Fly 1 :21.00 1 :24.00 1 :28.00 1 :33.00 1 :42.00 1 :53.00 2:01.00 2:14.00 200 Fly 3:08.00 3:16.00 3:28.00 3:38.00 3:57.00 4:26.00 4:40.00 5:10.00 200 I.M. 3:04.00 3:09.00 3:21.00 3:29.00 3:37.00 3:58.00 4:06.00 4:20.00 400 I.M. 6:35.00 6:45.00 7:10.00 7:30.00 8:00.00 8:55.00 9:30.00 9:45.00

 64  SWIMMING IN AUSTRALIA – November-December 2003

WOMEN 65 70 75 80 85 90 95 50 Free 48.00 52.00 56.50 1:05.00 1:25.00 1:43.00 2:15.00 100 Free 1 :52.00 1 :58.00 2:12.00 2:35.00 3:00.00 3:35.00 4:10.00 200 Free 4:14.00 4:26.00 4:57.00 6:00.00 6:45.00 8:00.00 9:00.00 400 Free 9:10.00 9:50.00 11:00.00 12:40.00 14:20.00 16:10.00 18:30.00 800 Free 19:10.00 20:45.00 23:50.00 25:45.00 29:00.00 34:30.00 38:00.00 50 Back 59.00 1 :04.00 1 :10.00 1 :24.00 2:10.00 2:40.00 3:40.00 100 Back 2:17.00 2:24.00 2:39.00 3:10.00 3:45.00 4:40.00 6:30.00 200 Back 4:51.00 5:08.00 5:40.00 6:55.00 8:30.00 9:30.00 12:40.00 50 Breast 1:04.00 1:08.00 1:19.50 1:36.00 2:08.00 2:50.00 3:40.00 100 Breast 2:23.00 2:34.00 3:01.00 3:50.00 4:45.00 5:50.00 8:00.00 200 Breast 5:05.00 5:30.00 6:10.00 7:25.00 9:15.00 11:00.00 17:30.00 50 Fly 1 :00.50 1 :11.00 1 :25.00 2:20.00 3:10.00 4:00.00 5:00.00 100 Fly 2:32.00 2:55.00 3:30.00 4:10.00 5:00.00 7:15.00 10:00.00 200 Fly 5:35.00 6:35.00 7:50.00 9:00.00 10:45.00 14:00.00 23:00.00 200 I.M. 4:52.00 5:15.00 6:00.00 6:45.00 8:00.00 9:30.00 11:30.00 400 I.M. 11:05.00 13:00.00 15:30.00 17:00.00 18:00.00 22:00.00 26:00.00

MEN 25 30 35 40 45 50 55 60 50 Free 28.20 28.80 29.80 31.00 32.00 33.00 34.00 36.00 100 Free 1 :03.80 1 :05.00 1 :06.00 1 :08.50 1 :11.50 1 :15.30 1 :18.00 1 :23.00 200 Free 2:22.00 2:25.50 2:28.00 2:33.00 2:38.00 2:47.00 3:02.00 3:11.00 400 Free 5:09.00 5:16.00 5:24.00 5:34.00 5:50.00 6:05.00 6:25.00 6:45.00 800 Free 11:00.00 11:00.00 11:10.00 11:35.00 12:10.00 13:05.00 13:50.00 14:45.00 50 Back 33.70 34.50 36.00 37.50 38.80 40.50 42.50 45.50 100 Back 1:13.50 1:16.50 1:20.00 1:21.00 1:26.00 1:30.00 1:35.00 1:44.00 200 Back 2:40.00 2:45.00 2:50.00 2:59.00 3:10.00 3:20.00 3:30.00 3:50.00 50 Breast 36.00 37.00 38.00 39.00 41.00 43.00 45.00 47.00 100 Breast 1:21.00 1:23.20 1:26.80 1:29.00 1:32.00 1:34.00 1:44.00 1:46.00 200 Breast 3:01.00 3:04.00 3:09.00 3:17.00 3:23.00 3:30.00 3:45.00 3:56.00 50 Fly 30.90 31.30 32.00 33.50 34.50 36.00 37.00 40.50 100 Fly 1:09.00 1:10.00 1:12.00 1:16.00 1:19.00 1:22.00 1:31.00 1:41.00 200 Fly 2:48.00 2:50.00 2:53.00 3:02.00 3:10.00 3:26.00 3:45.00 3:58.00 200 I.M. 2:40.00 2:45.00 2:50.00 2:58.00 3:06.00 3:11.00 3:20.00 3:37.00 400 I.M. 6:05.00 6:10.00 6:15.00 6:30.00 6:45.00 7:05.00 7:30.00 8:10.00

MEN 65 70 75 80 85 90 95 50 Free 38.50 41.50 46.00 57.00 1:06.00 1:15.00 1:40.00 100 Free 1:29.00 1:38.00 1 :50.00 2:02.00 2:35.00 3:00.00 3:30.00 200 Free 3:26.00 3:45.00 4:10.00 4:28.00 5:10.00 6:20.00 7:30.00 400 Free 7:30.00 8:15.00 9:00.00 10:00.00 11:15.00 12:15.00 14:30.00 800 Free 16:00.00 17:30.00 18:20.00 20:00.00 22:45.00 26:30.00 30:00.00 50 Back 47.50 52.00 59.50 1:03.50 1:21.00 1:40.00 2:20.00 100 Back 1:52.00 2:00.00 2:15.00 2:25.00 3:10.00 3:50.00 5:00.00 200 Back 4:05.00 4:25.00 5:00.00 5:50.00 7:30.00 9:00.00 11:15.00 50 Breast 50.00 53.50 58.00 1:08.00 1:35.00 2:00.00 2:30.00 100 Breast 1:53.00 2:06.00 2:21.00 2:43.00 3:45.00 4:37.00 6:00.00 200 Breast 4:18.00 4:40.00 5:15.00 6:00.00 7:30.00 9:00.00 12:00.00 50 Fly 44.00 49.00 58.00 1:21.00 1:56.00 2:30.00 3:15.00 100 Fly 1:53.00 2:00.00 2:37.00 3:10.00 4:00.00 4:50.00 6:00.00 200 Fly 4:30.00 5:00.00 5:45.00 6:40.00 8:30.00 10:30.00 13:00.00 200 I.M. 3:58.00 4:15.00 4:58.00 5:25.00 7:00.00 8:40.00 11:00.00 400 I.M. 9:00.00 10:00.00 12:00.00 13:00.00 14:00.00 17:00.00 20:00.00

 65  SWIMMING IN AUSTRALIA – November-December 2003

FINA CALENDAR 2005 FINA Championships, World Cups & Olympic Jan 6-16 20th Deaflympic Games Melbourne AUS Games th Jun 24- 15 Mediterranean Almeria ESP 2004 Jul 3 Games Jan 13-14 Swimming World Stockholm SWE 2006 Cup No.4 th Jul 27- 28 European Budapest HUN Jan 17-18 Swimming World GER Aug 6 Swimming Champs Cup No.5 Dec 1-15 15th Asian Games Doha QAT Jan 21-22 Swimming World Moscow RUS Cup No.6 Jan 29-30 Swimming World New York USA Cup No.7 Feb 6-8 Swimming World Rio de Janeiro BRA Cup No.8 Synchro FINA BUREAU President Mustapha Larfaoui (ALG) Apr 15-18 Swimming Athens GRE Olympic Qual Honorary Secretary Bartolo Consolo (ITA) Tournament Honorary Treasurer Dr. Julio Maglione (URU) 10th FINA Gennady Aleshin (RUS) Jun 3-13 Masters World Riccione ITA Hironoshin Furuhashi (JPN) Champs Vice-Presidents Dale E. Neuburger (USA) 9th FINA Junior Roger Smith (AUS) Synchro Chief Olatokunbo Thomas (NGR) TBA Moscow RUS Swimming World Hussain Al Musallam (KUW) Champs Abd el Rahman Amin (EGY) rd Rafael Blanco (ESP) TBA 3 FINA World Abu Dhabi UAE OWS Champs Sven Egil Folvik (NOR) Eldon C. Godfrey C. A. (CAN) Aug 13-29 OLYMPIC ATHENS GRE GAMES Manuel A. de Jesus (PUR) th Nory Kruchten (LUX) 7 FINA Members Oct 7-11 WORLD SW CH Indianapolis USA Francis Luyce (FRA) (25m) Guillermo Martinez (CUB) 2005 William (Bill) Matson (NZL) 11th Coaracy Nunes Filho (BRA) Jul 17-31 FINA WORLD CAN CHAMPS Pipat Paniangvait (THA) 2006 Sam Ramsamy (RSA) 8th FINA World SW Champs Qiuping Zhang (CHN) TBA Shanghai CHN Honorary Life (25m) Lic. Javier Ostos Mora (MEX) President 2007 th Immediate Past 12 FINA World Gunnar Werner (SWE) TBA Melbourne AUS Honorary Secretary Championships 2008 FINA TECHNICAL COMMITTEES Swimming Aug 8-24 Olympic Games CHN Chairman Carol Zaleski (USA) Vice Chairman FINA MEETINGS Michel Salles (FRA) Honorary Secretary Søren Korbo (DEN) 2004 15th FINA World Donald Blew (AUS) Ben Ekumbo (KEN) Oct 12-13 Sports Medicine Indianapolis USA Congress Shinji Higashijima (JPN) 2005 William McFarlane (CAN) Members Orban Mendoza (PUR) Jul 13-15 FINA General Congress Montreal CAN Kitty Orosco de Paluci (ARG) Jul 13-15 FINA Technical Montreal CAN Woon Sui Kut (SIN) Congresses Rüdiger Tretow (GER) Continental & International Competitions, Andriy Vlaskov (RUS) other Games Bureau Liaison Roger Smith (AUS) 2004 TBA Latin Cup Buenos Aires ARG Chairman Alan M. Clarkson (GBR) th European May 6-16 27 Madrid ESP Vice Chairman Hans A. Beijer (NED) Swimming Ch Honorary Secretary Shelley Taylor-Smith (AUS) 5th Oceania May 15-20 Suva FIJ Valerius Belovas (LTU) Champs Flavio A. Bomio (SUI) Sep 31- Asian Swimming Doha QAT Jaime Cardenas (COL) Oct 7 Champs Members Stephen A. “Sid” Cassidy (USA) European SC Dec 9-12 Vienna AUT Dr. Mohie Wahid Farid (EGY) Champs Tomas Haces German (CUB)

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Dennis Miller (FIJ) Development Vladimir Srb (CZE) President Mustapha Larfaoui (ALG) Ronnie Wong Man Chiu (HKG) Honorary Secretary Bartolo Consolo (ITA) Bureau Liaison Nory Kruchten (LUX) Honorary Treasurer Dr Julio Maglione (URU) Synchronised Swimming Gennady Aleshin (RUS) Chairman Stefanie Haeberli (SUI) Hironoshin Furuhashi (JPN) Vice Vice-Presidents Dale E. Neuburger (USA) Lina Rosa Becerra de Devonish (VEN) Chairman Roger Smith (USA) Honorary Chief Olatokunbo Thomas (NGR) Virginia Jasontek (USA) Secretary 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 Gennady Aleshin (RUS) Dr Julio Maglione (URU) and one Liaison representative from each Continent where Masters the FINA Swimming World Cup Series meets Chairman Victor Nogueira (POR) Honorary Treasurer are held: AMERICAS: Chuck Wielgus (USA); Vice Chairman Zvi Ruttert (ISR) ASIA:Jin Zhi (CHN); EUROPE: David Honorary Secretary Frantisek Stochl (CZE) Sparkes (GBR); OCEANIA: John Devitt Rose M. Cody (PUR) (AUS) Edward Evelly (CAN) Managing Mike Unger (USA) Dr. Daniel Garcia (URU) Director June F. Krauser (USA) FINA Legal Commission Members Tarja Liljeström (FIN) President Gunnar Werner (SWE), FINA Immediate Past Lyall Mortimer (NZL) Honorary Secretary Virendra Nanavati (IND) Roger Smith (AUS) and Chief O. Thomas Mohamed Salah Redouane (ALG) Members (NGR), FINA Vice Presidents and Coaracy Ivan Wingate (AUS) Nunes Filho (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 Dr. Eide Lübs (GER) Chaker Belhadj (TUN) Secretary Gregory Eggert (USA) Dr. Khwaja M.S. Aziz (BAN) Members Javier Lopez (COL) Members Prof. David Francis Gerrard (NZL) Russell McKinnon (AUS) Dr. Mohamed Kouidri (ALG) Nick Thierry (CAN) Dr. C.R. van den Hoogenband (NED) Elena Vaitsekhovskaia (RUS) Bureau Liaison Manuel de Jesus (PUR) Bureau Liaison & FINA COMMISSIONS Spokesman at FINA Sam Ramsamy (RSA) Athletes Events Chairman (USA) FINA DOPING PANEL & DCRB Honorary Secretary Alexander Popov (RUS) Panel (BRA) Chairman Harm Bayer (GER) Melissa Cunningham (AUS) Bemard J. Favaro (USA) Penelope Heyns (RSA) Ben Belkacem Farid (ALG) Members Tian Liang (CHN) Members Peter Kerr (AUS) Fernando Platas (MEX) Jean Lob (SUI) Miyako Tanaka-Oulevey (JPN) Toshio Ueyanagi (JPN) Irina Vyguzova (KAZ) Doping Control Review Board (Dcrb) Bureau Liaison Gunnar Werner (SWE) Chairman Dr. Andrew Pipe (CAN) Coaches Dr. Larry D. Bowers (USA) Chairman Peter Daland (USA) Dr. Brian Corrigan (AUS) Honorary Secretary Alan Thompson (AUS) Prof. Winton Arthur Hawksworth (RSA) Members Osvaldo Arsenio (ARG) Prof. Willem L. Mosterd (NED) Leif Carlsson (SWE) Prof. Moutian Wu (CHN) Members Juan Jane Giralt (ESP) Prof. Jordi Segura (ESP) Imura Masayo (JPN) EXECUTIVE DIRECTOR Shaozhen Zhong (CHN) Cornel Marculescu Bureau Liaison Abd el Rahman Amin (EGY)

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You can determine the distance between you RISK MANAGEMENT and the lightning strike by using the flash-to- SHOCKING NEWS ABOUT bang rule… LIGHTNING & POOLS For each five seconds you count between By Peter Plumridge, Risk Management Officer seeing the lightning flash and hearing the Queensland Swimming Association March 2001 thunder, there is one mile (or approximately Recently I have been asked about the 1.5 kilometres) between you and that procedures to be adopted by swimming clubs in lightning strike. the presence of lightning and thunderstorms. In searching for an answer I discovered that there If your evacuation building is nearby and appears to be no sporting nothing obstructs the view body in Australia that has at the pool, a 30-second a well-documented policy flash-to-bang time should in regard to thunderstorms be your bare minimum for and lightning strikes. Some evacuating the pool. Pools Golf clubs appear to have a that have obstructed views loose or verbally accepted should evacuate any time policy about stopping play thunder is heard. Thunder and clearing the course but usually becomes audible I was unable to obtain any within ten miles (15 written policies. kilometres) of the thunderstorm (flash-to-bang In order to formulate a of 50 seconds). A developing Risk Management storm may provide no Procedure for Queensland Swimming I sought advance warning before the first li ghtning assistance from overseas bodies, in particular strike. Reduce the risk of electrocution near the USA and Canadian swimming pools by following the HANDY rule… organisations. HANDY RULE The following information was provided by USA Swimming and has been slightly modified Hand – The five fingers of the hand stand for for Queensland conditions the five seconds per mile (1.5 kilometres), flash- to-bang rule. There should be a well-grounded, “Summer is the most dangerous season for enclosed and sturdy building handy for lightning deaths and injuries. In the US, nearly everyone. If not, evacuate the pool sooner. 100 people die from lightning strikes each year, Include the extra time needed to get people out and hundreds are injured. If you see lightning of the pool and to the building in your or hear thunder, you are a potential target for a evacuation plan. Wait thirty minutes from the lightning strike. Lightning fatalities or injuries last time thunder is heard before reopening the occur most often when you are… pool.

• Near or in water – indoor & outdoor Awareness – Know the weather forecast, stay pools, including showers informed and have a safety plan ready to enact. • Near or under trees and tall objects – If thunderstorms are forecast, be alert for storm diving boards, towers, lifeguard stands, development and be prepared to carry out your poles, etc. plan. • Near vehicles or buildings, instead of in them – under awnings or un-enclosed Notify – Tell people that the pool is closed. Do buildings. not allow them to use showers, sinks or stand • At recreational facilities and open areas outside, especially under awnings and trees. – pools, football fields, golf courses, and The locker room may not be safe. In fact, a wet parks. locker room floor is an ideal conductor of • Near the storm, especially before the electrical energy. storm arrives and after the storm has passed. Direct patrons to safe structures or hard-topped vehicles. Convertibles are not safe from lightning.

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Your own safety – The pool area is dangerous NUDGEE SWIM CAMP REPORT for everyone. Be in a safe building or vehicle 21st to 25th September 2003 and remain there until thunder is no longer By Geoff Butturini heard. The pool filter room is not safe due to the Level 1 Coach, GAC Sharks, Geelong water and plumbing. Blue sky, sunshine or lack of rain is not a reason to return to the pool area. Take 85 swimmers (age 7-15) and a dozen coaches, throw them together in the fantastic The pool environment is extremely vulnerable facilities at St Josephs Nudgee International to lightning strikes. Every pool should have an College and the scene is set for a wonderful evacuation plan and recognise when a lightning experience. threat exists. Planning is extremely important in saving lives. Remember that your plan has to The theme of the camp was FUN, but all adapt for your pool’s peculiarities and that the would leave with new swimming skills and safety rules below are general in nature. knowledge. To top it off the weather was perfect, warm sunny days and balmy nights. Within 24 Evacuation times will vary from pool to pool hours all these strangers had made new friends depending on how well the staff (or club and all was running very smoothly. A testament officials) can determine flash-to-bang times. If to the organisational skills of Kevin Sargent, dry buildings are distant or unavailable, the and his assistants, Sally and Annabel. pool may be evacuated when lightning is seen or thunder is heard. Some pools will be able to I was fortunate to be awarded an ASCTA track storms from far away and will have more Scholarship to attend this camp and it is lead-time before evacuating. Pools where objects something I shall never forget. block the view of the storm or noise covers the sound of thunder will be unable to use the Next to our dorm was the pool, gym, indoor flash-to-bang method and will have to devise basketball courts and we overlooked the all other methods to aid in their decision process. If weather athletic track. The dining room was a very dark and ominous cloud develops near just a short walk up the hill, and all were very the pool, the staff might close the pool until the well fed. Three large meals a day meant nobody threat of a first lightning strike from that storm went hungry, and I enjoyed all the meals. We has passed or the cloud appears to have also had access to Ryan Hall where we could weakened in intensity. have meetings, watch movies and do our skits. Do not depend on a severe thunderstorm The first day, before the swimmers warning to clear the pool. Non-severe registered, Kevin briefed us coaches and gave thunderstorms are just as serious a lightning us our jobs. When the swimmers arrived that threat as severe thunderstorms. afternoon we were ready for them. They went through the registration process and given a Devise a plan of action for each of several nickname, all without a hitch. threatening events. Several thunderstorms could have large hail and strong wind gusts in After registration we took them on a tour and addition to lightning and may require a different then to dinner. After dinner we had a meeting to plan of action. Fast moving thunderstorms will outline the rules, the goals and how each day arrive quickly and will allow less time to would run. complete your evacuation. The swimmers were divided into two groups, In essence it is up to clubs to develop a plan Seniors and Juniors (based on time). It was of action along the lines outlined above in the then to bed. Lights were out at 2115 and all was event of lightning or thunderstorm activity. The quiet by 2130. We were ready to go. comments from USA Swimming provide a very useful guide to actions that clubs should Each day started at 0650 with wakeup and consider in these situations and these breakfast. After breakfast it was over to the pool procedures will be incorporated into the QSA for video taping of the stroke of the day, and Risk Management Policy document as an training by the guest coach of the day. Addendum, at the next re -print. Before lunch we all went to Ryan Hall where we had Tips from the Top where the guest coach, and swimmer in some cases, gave us a

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talk and answered questions. It was then lunch of instructions can be frustrating, is the and a rest period. problem the swimmer or me, a little of both I would say. It was not only in the pool that I Afternoons started with a workout in the pool learnt things. I got ideas watching and talking revising the lessons learnt that morning and a to other coaches. critique of each person’s stroke. Swimmers were also able to watch themselves on the video to A couple of the coaches were also school see where the y could improve. Dry land training teachers and watching them organise the was also carried out AM and PM depending on juniors gave me some new strategies. The kids which group you were in. also taught me a few lessons. It was an overall learning experience of a group of strangers with Dinner was at 1800 after which we had a a common interest and how we interacted dorm meeting to discuss the day’s events and amongst ourselves. answer any questions. At 1900 we started our fun activities, Monday games night, Tuesday A big thanks to the guest coaches who movie night, and Wednesday skit and pizza answered all questions freely and openly and night. Lights were out at 2115 and we made showed us new ways of looking at how sure nobody stirred. swimmers can go faster. They taught me to open my mind and not be afraid to try new The day was non-stop, no one got bored as ideas. The information gained from them will be we were always doing something and by dinner put to good use. there were a few bleary eyes about. Most went to bed with a smile on their faces, especially us Dolphin team members Libby, Alice and coaches; at last we were free for a few hours. Brenton impressed me, as they seemed very Was it tiring? Yes. Was it stimulating? Yes. Was humble and mixed with the kids like they were it fun? Yes. Did three of us coaches snore at mates. Just observing them swim in the water night? I heard nothing. has refocused my model for each stroke.

The last day we had our final meal at I have been left with many fond memories of lunchtime, which included the swimmers the experience. Little Sarah and the Pocket families, followed by an award ceremony. All the Rocket miles behind everyone else, always swimmers received certificates, and outstanding giving it their best and never complaining. The contributions were recognised. We then had a kids and coaches from Longreach Swimming mini carnival, which finished about three, and club, the coaches from other places, the we said our goodbyes. swimmers all helping each other. I was just starting to get to know them, it’s at pity we went GUEST COACHES & SWIMMERS our separate ways.

Monday: Stephan Widmer and Lisbeth Lenton Kevin and his assistants Sally and Annabel for Butterfly are to be congratulated on their efforts for providing such an excellent motivating Tuesday: Dick Orbell and for experience. Breaststroke Lastly, thank you to ASCTA for allowing me Wednesday: Michael Bohl for Backstroke the opportunity to attend this camp. It was well worth every minute, and I would recommend it Thursday: Shannon Rollason and Alice Mills to any swimmer or coach. for Freestyle

What did I learn over the five days? OPEN YOUR EYES

In one word HEAPS. AND YOUR MIND WILL

The main lesson I learnt was the art of SEE communication. It is no use telling a swimmer to streamline unless they get the message. I found new ways of getting the message across and trying to make it stick. Observing swimmers react in different ways to a simple set

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Breaststroker named Megan, and I asked her DON’T KNOW MUCH who her role models were. Editor’s Note from Swimming World & Junior Swimmer, July 2003 Blank.

Way back in prehistoric times – the – “What about Megan Quann?” I prompted, Sam Cooke came out with a catchy little tune thinking the 16-year-old with the same first that has since been re -recorded several times name, who had won Olympic gold in the young for the enjoyment of rebellious teenyboppers girl’s best event the year before, would be an and soft rock lovers of all ages. obvious choice. I was wrong.

Sam crooned… “Megan who?” she replied, sweetly.

“Don’t know much about history, It’s not only society at large that doesn’t Don’t know much biology, recall the greatest heroes in the history of our Don’t know much about a science book, sport. It’s the swimmers, themselves. Don’t know much about the French I took... “ No greater contrast can be found than with And dozens of tests over the past 40 years the sport of baseball. In baseball, there are have confirmed that millions of preteens and statistics and records for everything … not only teens were, well, confused, placing World War II home runs, RBIs, strikeouts, number of wins, th in the 19 century, crediting Magellan with ERA … but much more esoteric trivia. “circumcising the globe,” claiming that (actress) Sandra Dee became a U.S. Supreme Court Want to know who holds the doubles record justice, and other howlers. The fact is that for left-handed second basemen? There are many Americans are just like Sam – they don’t people who know – lots of them. know much about history. Recently, the sports pages proclaimed that Nowhere is this more true than in the sport Rafael Palmeiro had hit his 500th home run. A of swimming, where by and large, today’s fine achievement, but he was the 19th guy to do swimmers-and even some of the coaches-know it. I don’t know anyone who can tell you who nothing about the history of our sport. the 19th man to break 50 seconds in the 100 Freestyle was. I recall once sitting in a coaches’ meeting, listening as one coach was bemoaning the fact Roger Clemens is about to become the 21st that we have almost no sense of history in our pitcher to win 300 games. The 21st guy! Who sport. was the 21st woman to crack two minutes in the 200 Freestyle? “My kids have never even heard of ,” he grumbled. If our great sport is to win the respect it deserves from the public, we first must respect At that point, one of the younger coaches ourselves. Knowing about – and being inspired asked, “Who is Don Schollander?” by – the achievements of Johnny Weissmuller, Donnie Schollander, Mark Spitz, Shirley (Don Schollander was the Ian Thorpe of his Babashoff, , Janet Evans, Mike day, the hero of the 1964 Olympic Games, Barrowman and Jenny Thompson, to name just winning four gold medals.) a few, is a first step.

It gets worse than that. In 2001, I was talking to a 12-year-old up-and-coming

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COACHING DEVELOPMENT & THE Second Law of Thermodynamics. When entropy is considered, it usually is in SECOND LAW OF association with the Second Law of THERMODYNAMICS Thermodynamics. Entropy of an isolated system [or Belief-based versus - always increases with time. Moreover, when two isolated systems are joined, the entropy of the based Coaching Development] combined system is greater than the sum of the By Brent S. Rushall entropies of the individual systems. The join of San Diego State University, October 2003 isolated systems results in multiplicative This discourse considers coaching entropy. In layman’s terms, the Second Law of development and/or education schemes and Thermodynamics is Murphy’s Law,“things programs. However, since many avenues for the always get worse.” content involve practicing individual coaches, BELIEF -BASED COACHING there will be an occasional need to consider DEVELOPMENT them and their contribution to educational Coach education and development systems enterprises. have a high degree of isolation. It is contended DEFINITIONS that coaching development displays much Belief-based Coaching is a common and entropy and therefore, is in accord with the traditional form of coaching. Its guides for Second Law of Thermodynamics. Some of the practices are usually a mix of personal characteristics of coaching development and experiences, some limited education about sport activity as related to the Second Law are listed sciences, selected incomplete knowledge of below. current coaching practices, and self-belief in 1. When coaches are left alone and do not that how coaching is conducted is right. continually upgrade their knowledge with Changes in coaching practices occur through evidence -based events, they invent matters self-selection of activities. The accumulated that lead to greater disorder [error]. knowledge of belief-based coaching is 2. When coaches steeped in entropy combi ne, subjective, biased, unstructured, and mostly such as at World Clinics or the writing of lacking in accountability. Belief-based coaching coach-education manuals, the result is also includes pseudo-scientific coaching. greater myth and confusion than improved Pseudo-scientists attempt to give the impression clarity of knowledge. of scientific knowledge but invariably their 3. The only way to improve coaching knowledge is incomplete resulting in knowledge is to change entropic individuals false/erroneous postulations. Belief-based (coaches full of unfounded beliefs) to accept coaching is normally the foundation of most valid ordered knowledge, that is, evidence - coaching development schemes. based knowledge. The introduction of Evidence-based Coaching is a restricted orderliness, if it is accepted, reduces error. and relatively rare form of coaching. Its guides 4. The Second Law of Thermodynamics has a for practices are principles derived from behavioural counterpart. With each human replicated reputable studies reported by repetition of an idea, error is i ntroduced. authoritative sources in a public manner. Often Eventually, the idea has little resemblance there is consideration of objective studies that to the original. This is seen in the children’s do and do not support principles. Evidence- game of “Chinese telephone” when a based coaches have fewer guides for practices, statement is whispered to another child, but what are included are highly predictive for and whispering exchanges are repeated accomplishing particular training effects. The several times to new children. The end of the accumulated knowledge of evidence -based game is to see how much the original coaching is objectively verified and structured. message was distorted through the However, evidence -based coaching principles repetition. Other examples are in religions. are developed in a fragmented scientific world. Few if any modern day religions encompass It could be somewhat difficult to gather all the only their original dicta. For example, relevant knowledge into an educational scheme. maternality, a central feature of the Jewish Entropy measures the degree of disorder or faith, is not a basic characteristic of the error in a system. “It is a matter of common Judaic Talmud. More frequently, Islamic experience that disorder will tend to increase if pronouncements have no grounding in the things are left to themselves; one has only to Koran. The Catholic Church offers leave a house without repairs to see that” interpretations of one version of the bible, (Hawking, 2002, p.76). most leading to greater disorder.

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The development of belief-based coaching least once in an important setting, it is likely to principles is akin to rationalism, the subjective be repeated as a valuable coaching procedure, method that relies largely on human reason as despite completely ignoring all the times it does being the source of knowledge. Rationalists not work with other athletes. That has led to a believed that an important group of set of characteristic coaching behaviours that foundational concepts are known intuitively often lead to the following manifestation: If an through reason, as opposed to experience or athlete wins, the coach will take credit and reliable observation. They maintained that explain the reasons for the success. If an athlete truths could be deduced with absolute certainty loses, there is an inquisition into what the from innate ideas, much the way theorems in athlete did wrong to produce the failed result. geometry are deduced from axioms. When Man is completely controlled by the laws of producing coaching guidelines, coaches are physics, even in behavioural choices. Therefore, often imbued with intellectual and knowledge the Second Law of Thermodynamics is validly capacities that are unwarranted. applicable to singular and group human In sport, many practices are advocated behaviour. There is no free will, spirit of the without any evidence of their value or group, personal selection, etc. Claims of such relatedness to performance. For example, in are more an indication of ignorance than swimming the concept of lift forces for knowledge. Thus, freely promoted propulsion has never been directly observed or unsubstantiated coaching initiatives and measured. It is a belief-based entity and the discoveries as being valuable guidelines are more it is discussed, the greater becomes its most likely in error. entropy and its movement away from the The coaching profession has frequently original concept (theory). There is overwhelming admitted a preponderance of errors in coaching. misinformation (error) in the science of In the 1960s, coaching clinics, symposia, and swimming concerni ng the topic of lift [For more more extensive education schemes began to on lift, see the specific example presented later emerge as expected activities of sport coaches. in this article]. These educational experiences presented When the coaching knowledge of a sport is knowledge that was supposed to improve based on self-evident truths, sport coaching effectiveness. In the beginning, a participants are threatened with exposure to a common theme was that the practices preponderance of coaching errors rather than introduced to sport in the aftermath of the sound practices. When a sport’s knowledge is World War II were steeped in the out-dated based upon the self-discovery or limited (erroneous) procedures of the pre-war years. In experiences of personal observations of a few, the 1970s, the errors of coaching in the 1950s entropy will be rampant. When the leader of a and early 1960s were exposed and better or powerful sport organisation adheres to the value correct directi ves were presented. In the 1980s, of belief-based coaching over evidence -based new activities were embraced with greater coaching, the sport is in trouble and enthusiasm to advance on what had particularly evidenced by the general slow accumulated or needed to be discarded in the changes in performance of its participants. In previous decades. The continual revision of several cases, performances might even worsen what should be coached and how to do it not rather than improve. The following assertion of only resulted in the expansion of revisionist a powerful sport leader exemplifies the beliefs, but also implied a significant extent of expanding entropic nature of the sport. erroneous past practices. At that time, this In truth, the fact that a scientist tells me that behaviour resulted in some individuals forming something cannot be, says to me only that they conclusions about the consistency of coaching have not yet found the proper instrument to behaviour and education. One interpretation of examine the case, because endlessly repetitive those conclusions was as follows. experience confirming the same results is more 1. In 20 years time, the coaching practices of significant, (in my limited mind) than all the today will be said to have been wrong. scientists in the world saying something does not 2. If what is being coached today will be shown work. (I am not speaking of the silly things like to be wrong in the future, why not coach the . . ., but like some of the other myths as Brent way they will be coaching in 20 years? calls them.) [Personal Communication, 3. It takes at least 10 and more like 20 years to anonymous, January, 2003] implement discoveries in sport science into What is readily observed in coaching is that general coaching lore, if at all. when one has an idea or experience that 4. Why not scour today’s applied sport science sounds good it is promoted as knowledge. In for coaching implications and coach with coaching experience, if something works at

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that knowledge today rather than waiting for the practices of natural science. Principles are 20 years? derived from independent replications of In some isolated cases, the above investigations that inductively lead to the same conclusions and logic were implemented with conclusions. Such conclusions are usually outstanding success (e.g., Canadian swimming, conveyed more strongly if done by someone not 1976-84; Canadian wrestling, 1976-1984; involved with the original investigations (an Canadian cross-country skiing 1984-1988). independent source or rigorous form of analysis However, their insignificance in relation to the such as meta-analysis). An example is in order. total sporting world did not impact the For the sport of swimming, coaches generally profession in any marked way. Despite the agree that all swimmers have to work hard. exploding field of applied sport science, belief- That has led to the general acceptance of based coaching practices still dominate to this swimmers being in overtrained states for long day. periods under the guise of being a sound and Evidence -based coaching makes predictions desirable practice. Not only is this phenomenon that can be verified (observed). Belief-based entrenched in experiences such as hell weeks, coaching usually explains why an event it is also applied to all age-groups. occurred and is protected by time past. Belief- Developmental scientists can offer conclusive based coaches relate why something happened evidence that excessive specialised activity with little chance of ever testing the before puberty is undesirable if long-term associations depicted in the explanation. A specialised performance goals are important. saving-face for belief-based coaches when That is not acceptable to swimming coaches predicting is its appeal to vagueness or who believe to the contrary (and thus place recognition of an inability to predict. This serves many young people at risk). The following to inflate the Principle of Uncertainty beyond statement (Personal Communication, reasonable limits so that error can be disguised anonymous, January, 2003) was issued by a as uncontrolled nature rather than deliberate coaching leader who propagates belief-based disorder. In scientific and school-yard terms, coaching when developing a program for the that is a cop-out. sport’s annual clinic. In life as we know it, there are many more There are two areas for the program disordered states than ordered ones. Without (potentially) that I do not have specific verifiable evidence, there are many variously names for. The second is a child- unconstrained coaching states. Evidence limits development expert who can come across the lack of constraints, much in the same way HELP that a jig-saw puzzle arrives unsolved in a box as someone who can us understand in complete disorder only to become ordered as how best to work with 12 and unders, and pieces are fit together on the way to a not recite 25 reasons why children should singularity. not be doing specialised sports before the Coaching will remain disordered unless age of 12, etc. evidence -based principles are introduced to the There is evidence in the coaching of knowledge base. A weakness in this swimming that the Second Law of requirement is its applications. Individuals who Thermodynamics is obvious. In environments now lead coaching disorder would have to where swimming talent is not recruited, but change and become more ordered when occurs naturally, there are histories of coaches evidence -based predictions are introduced into who are successful for a finite period and then coaching practices. That is a threat to become less successful. Some unintended factor organisational inertia (the comfort level of (usually a very talented individual) accounts for disorder perpetuated by leaders), and so it is the supremacy before further disorder unlikely to be altered. Fear, usually expressed overwhelms the notable factor(s) and the true as derision of good sports science, is the state of increasing entropy is once again hallmark of a perpetuation of disorder attained. The talented individual survives (ignorance) in sport coaching. despite coaching entropy. This phenomenon is The challenge is to discriminate good from recognised in the adage “great athletes make bad sport science. Bad sport science usually great coaches”. stems from a restricted source established by The aged leaders of coaching organisations invalid scientific procedures such as the appeal were steeped in perceiving coaching when there to authority, armchair theorising, or the was little evidence compared to what is known postulation of self-evident truths. Verifiability today. It is a rare and brave person who grows is lacking in all of these procedures. On the with time and knowledge to often contradict other hand, good sport science emanates from something proposed at an earlier time. A failure

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to keep abreast of expanding verifiable and therefore, deemed to be of substantive and knowledge and its implications for orderliness reliable merit. An illustration of this procedure will halt progress and retain or regress in error. will show how information is derived to form an That will be reflected in the outcomes of such evidence -based coaching principle. knowledge, the performance of athletes. When Table 1 lists research findings and references records and personal achievements are not associated with carbohydrate supplementation advancing in a sport, it is usually because and feeding in females. Several of the studies disorder is being maintained or produced rather compare genders and indicate that a principle than order being introduced and performance that is developed for females will be different to outcomes improved. that for males. The references in the table focus What is the solution to this problem? mainly on females. More studies would have to Possibly, follow the lead of objective individuals be considered in the table to conclude or groups who verify independent implications something about males. (predictions) of scientists who have conducted In the table there are 11 citations. Ten error-and bias-free research. Evidence-based studies support one interpretation and study coaching principles are produced in this #11 supports a contrary finding [perhaps a manner and are accountable. manifestation of the Principle of Uncertainty]. It Science never will be perfect. Quantum would be wrong to focus on the findings of mechanics has shown that events cannot be study #11 and propose that the implications of predicted with total accuracy because there is the other 10 studies are wrong (as might be always a degree of uncertainty. As Stephen done in belief-based coaching). What these Hawking has pointed out (Hawking, 2003, p. studies show is that carbohydrate 161), there is a new goal of science that differs supplementation during exercise and to the older aim of discovering absolute order. carbohydrate loading before exercise are largely Our aim is to formulate a set of laws that will ineffective for improving female performances in enable us to predict events up to the limit set by activities that are mostly aerobic in nature. the uncertainty principle. [The aim is to discover Those implications are contrary to coaching order recognising the possibility of exceptions.] advocacies in many sports today. There are a Popular coaching knowle dge and leadership variety of reasons for this contrary position move opposite to this goal no matter what becoming evident, a major one being that a claims are advanced. The usual practices and large amount of historical sport science methods of gathering coaching guidelines and research has been conducted using only college principles are mostly at fault. male subjects. However, it is becoming evident EVIDENCE-BASED COACHING that there are many gender differences in DEVELOPMENT function and performance determinants to the The development of evidence -based coaching extent that a separate area of study of female principles depends upon having several athletes, that is, where study subjects are independent published scientific studies that females, is warranted. report similar findings about human behaviour Table 1 ... Research articles concerning Carbohydrate Supplementation, Feeding & Use in Females WHAT THE STUDY SHOWED REFERENCE Jarvis A.T., Felix S.D., Sims S., Coughlin M., Jones 1 Females do not respond beneficially to Cho feeding M.T., & Headley S.A. (1997). Kirwan J.P., O’Gorman D., Campbell D., Yarasheski 2 Females do not benefit from ingesting solid fibre and Cho food K.E., & Evans W.J. (1997). Titchenal C.A., Graybill-Yuen R.B., Yuen K.Q., Ho 3 Females do not benefit from fat-rich and Cho-rich diets K.W., & Hetzler R.K. (1998). Paul D.R., Mulroy S.M., Horner J.A., & Jacobs K.A. 4 Cho-loading does not improve endurance performance in women (1999). When supplemental Cho is used in endurance events differs between Partington S., Stupka N., Rennie C., Ridell M., 5 genders Armstrong D., & Tarnopolsky M.A. (2000). Pritzlaff C.J., Wideman L., Weltman J.Y., Gaesser G.A., 6 Gender differences exist in Cho utilisation in exercise Veldhuis J.D., & Weltman A. (2000). 7 Females oxidise fats and Cho differently to males in exercise Carter S.L., Rennie C.D., & Tarnopolsky M.A. (2000). 8 Females fuel aerobic exercise differently to males Jacobs I., Moroz D., Tikuisis P., & Vallerand A. (2000). Andrews J., Sedlock D.A., Flynn M.G., Navalta J., & Ji 9 Cho loading and supplementation ineffective for women H. (2001). Carbohydrate supplementation and menstrual phase do not affect Speers V.R., McLellan T.M., Grisso C.A., Smith I.F., & 10 prolonged performance Rodgers C.D. (2001). 11 Energy (Cho) supplementation benefits female rowers Backman L.D., Taylor A.W., & Lemon P.W. (2000).

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Although less than an exhaustive list of With the thrown kickboard, there are several references, the table supports the postulation of errors in fact. two evidence -based coaching principles. 1. When a kickboard is thrown, it normally is 1. Female athletes do not derive performance spun, not stable. Consequently, air flow is benefits from supplemental carbohydrate asymmetrical due to the spin. That change feedings before or during extended high- in flow produces a number of flow intensity performances (studies 1, 2, 3, 4, 9, characteristics not represented in the 10). cartoon in Figure 1. 2. Females use carbohydrates in exercise 2. A kickboard is hardly equivalent to a hand differently to males (studies 5, 6, 7, 8). in shape. When thrown, it does not present Study 11 in Table 1 offers contradictory itself in a manner that resembles how evidence to the six studies that suggest champion swimmers orient their hands coaching principle #1. However, the when swimming (Rushall 2002). preponderance of the evidence suggests that 3. The representation of only one phenomenon, coaches need not emphasise carbohydrate diets, that of lift flow favoured by Mr. Waring, at supplements, or loadings in females to the same the exclusion of other important forces and extent they would in males. Coaching principle flow phenomena is misleading. #2, which is derived from a less than exhaustive In the field of physics, there is a single review of the literature, recognises a principle that states “when fluid flow is altered, physiological basis for a gender difference in force/pressure differentials are created”. There carbohydrate use and metabolism in strenuous are three sets of discrete causes that alter fluid exercise. flow; asymmetrical deviation (as discussed BELIEF -BASED VERSUS EVIDENCE- here), spinning objects, and frictional distortion BASED DESCRIPTIONS OF THE SAME (e.g. the Coanda Effect). If a pressure differential PHENOMENON is in the vertical plane, many usually called it a This writer has criticised the concept of lift lift force, an erroneous and confusing term being an important factor in the generation of that fails to discriminate the three different swimming propulsion (Rushall et al, 1994; phenomena caused by the three completely Rushall 2002). Those forays have caused different events. This author uses the term true considerable reaction from individuals who have lift to represent that caused by the combination committed their opinions to lift being the major of the Coanda Effect and downwash that results propulsive component in swimming. in flight. With spinning objects, the effect is John Waring (2003) criticised Rushall’s commonly termed the Magnus Effect. With an (2002) concepts of lift and their applicability to asymmetrical object, the pressure differentials swimming. In doing so, several erroneous are the differences between the vertical statements and important omissions were component of the normal reaction (Newton’s revealed. An illustration (See Figure 1) of a Third Law of Motion) and the negative vertical thrown kickboard was used to demonstrate component of drag resistance. The thrown what Waring proposes as the manner in which kickboard presented by Waring is a forces in swimming propulsion are developed. phenomenon that might never be seen for it is This illustration is a cartoon of a supposed very difficult to produce in real situations. event. Unfortunately, in many sports, and in Not all the contentious statements in particular swimming, cartoons are often Waring’s paper are addressed in this promoted as representing real phenomena discussion. Those selected are used to exemplify leading to a large body of false and erroneous a belief guiding an involvement in sport science knowledge (entropy) that fits beliefs rather than which has filtered down to a coaching true phenomena. periodical. Thus, the demonstrated entropy could influence some coaching practices. An evidence -based approach was followed to evaluate Waring’s criticisms of Rushall’s thesis of true lift not existing in swimming propulsion. Waring’s fictional cartoon was replicated in a real-life situation. A kickboard was transversely anchored in a small wind- tunnel. Any lateral flow of fluid around the sides of the anchored kickboard was not permitted. Smoke trails were used to photograph the air Figure 1 – General flow over a thrown kickboard flow around the device. The fluid travelled at (Waring 2003) 2m/s but did not replicate the exact fluid

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characteristics of water flowing around the 7. Power to produce these various forces board at that velocity. One could generate air emanates from the engines that drove the flow to closely approximate water flow but that air at 2m/s. was not possible in this situation. However, it is The reader can discern whether the belief- contended that the phenomena witnessed are based description of a thrown kickboard evidence of the real characte ristics of the fluid (Figure 1) is or is not representative of what flow about the object that was illustrated by actually happens in the evidence -based Waring. The flow of air around the inclined observation (Figure 2). No characteristics of the kickboard is pictured in Figure 2. belief-based kickboard and fluid flow representation occurred in the real environment. The movement characteristics of an asymmetrical object in fluid flow are complex and not totally represented here. If the kickboard was free in the tunnel, it would have tumbled away in the direction of the fluid flow. The fluid flow around an asymmetrical object does not always produce a vertical force Figure 2 … A kickboard in fluid flow (incorrectly generalised as and termed lift when The asymmetrical presentation causes a it is convenient to do so). The rudder on an reaction force (R) to the weight of the fluid displaced airplane works the same was as does the downward. R has a horizontal component (H) and a observed board, except that it is orthogonal to vertical component (V). The force component V the horizontal plane. The rudder on a boat also causes the board to rise in a manner similar to a functions similarly. This simple use of an flying kite. The asymmetrical fluid flow sets up a asymmetrical object to cause fluid flow complex drag force (D) that not only hinders forward distortion and to produce altered forces is progress but tends to pull the object down. Without commonly applied in everyday life. However, no any external power, the board would tumble force distortion can occur unless power is backwards and down. applied to the object, as occurs with the engines When a real kickboard was observed in fluid on a plane and sails on a yacht. That is not flow in a real wind-tunnel, it showed none of the considered by Waring. characteristics claimed or illustrated by Waring. The wind-tunnel experiment was undertaken Some of the major differences between this to examine truth in Waring’s cartoon. In no way evidence and Waring’s beliefs were as follows. is it contended that what was shown in the 1. The path of fluid flow was convex over and wind-tunnel with the kickboard has any well beyond the rear limit of the object. relevance for swimming. It simply was used to 2. After the trailing edge, the inferior flow show that belief-based postulations need to be curled upward rather than continue in a objectively verified before they are embraced. straight line. The use of a fictional analogy by Waring to 3. There was greater disruption to air flow support an erroneous belief can only increase under the object rather than over the top. entropy in swimming coaching. On the other 4. A drag pocket trailed the object in an hand, the evidence -based observation can asymmetrical manner. The pull of that reduce entropy because it shows why the belief pocket was slightly down. The force D would should not be embraced. It will stop some have a negati ve vertical force component entropy growing. One strategy of evidence -based and a horizontal force component. coaching is to remove as many fictions, 5. A large mass of air is diverted downward panchrestons, and myths as possible so that and acts similarly to a solid. As with coaching knowledge will consist of objectively Newton’s Third Law of Motion, the contact verified content. That should improve coaching between the board and air mass produces a knowledge hopefully to the ultimate benefit of normal reaction force, which i s represented the athletes being coached. here as R. This example attempted to show there can be 6. The difference between the vertical force a vast difference between belief-based and component of the normal reaction and the evidence -based explanations of the same negative vertical force component of the drag phenomenon irrelevant as it may be to the sport resistance could produce a tendency of the for which it is intended. object to rise. That difference makes it DIRECT IMPLICATIONS FOR COACHING possible to fly a kite. Kite flying is not that DEVELOPMENT far removed from what Waring attempted to The use of swimming examples in this paper represent. is deliberate. Apart from providing a consistent

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theme, swimming coaching is one of the most based principles and beliefs are involved in the open and obvious examples of belief-based sport-coaching culture. coaching and coaching development. Beliefs are When asked to consider the arguments in entrenched in the culture of swimming this presentation, the renowned coach and coaching. However, there are many other sports career sport scientist Forbes Carlile of Australia, that warrant the criticisms that are inherent in made the following comment (Carlile, personal an analysis of belief-based systems. The communication, August 2, 2003). manner in which coaching principles and You are correct; it is the educators and information are gathered is the commonest coaching directors who should get it right. These criterion for evaluating whether beliefs or are the people you are addressing. It is to these evidence are used to generate information. educators, standing in for the scientists, that While beliefs are easiest to foster, that does not coaches should be willing and able to submit mean they are the best source of information. their ideas for objective, evidence-based This brief commentary on the administration criticism. Yet, as you have pointed out, there is a and growth of coaching development schemes goodly portion of die-hard pseudo-scientific showed the implications of the Second Law of coaching ideas, for example the myths of Thermodynamics are appropriate because its swimming, some of them very long-standing, elements are manifested in belief-based which need to be flushed out by true scientists coaching programs. Evidence-based coaching who may not be successful practicing coaches, development is proposed as being a better may not be able to lay an egg, but can expose a alternative. The major points of the discussion bad egg when they come across one. That would and their implications are as follows. help prevent talented athletes from being led • What was learned at school or university down the garden path with false ideas by is probably now in error. It is part of the coaches overcome by their associated success. expanding entropy that occurs with time Yes, it is the influential educators who need to in stagnant coaching development. apply the blowtorch before UNRELIABLE • Coaches, who fail to continually evaluate knowledge gets into manuals and coaching practices in an accountable manner, are courses. It is at these points I think you are more likely to adopt erroneous coaching saying, that at the very latest the scientists practices than beneficial ones, even in the should come in before any seal of approval is name of progress. given. • A failure to seek objectivity in the analysis But in retrospect, think how many books and of knowledge and evidence is to follow the articles on swimming in the past and for that same processes advocated by rationalism, matter many of today could be judged greatly affording coaches a status that often flawed. It is certain that all today's truths will belies their intellectual training. need to be modified and perhaps it is a fact that • Embracing the advocates and practices of "those who do not make mistakes do not make pseudo-science will increase error in anything". The progress of learning seems to coaching practices because of the follow a zigzag path. multiplicative effects of combining References entropy/disorder/error. 1. Andrews J., Sedlock D.A., Flynn M.G., Navalta • Coaches who do not embrace J., & Ji H. (2001). Carbohydrate loading and supplementation in trained female runners. accountability in their coaching practices, Medicine and Science in Sports and Exercise, but innovate by doing original practices, 33(5), Supplement abstract 933. are more likely to introduce harmful and 2. Backman L.D., Taylor A.W., & Lemon P.W. regressive activities than beneficial ones. (2000). Effect of isoenergetic high vs low • Coaching organisations responsible for protein supplementation on body composition educating coaches will increase disorder and performance in female rowers. Medicine in their sports and professions if they fail and Science in Sports and Exercise, 32(5), to seek evidence -based coaching Supplement abstract 1664. principles as the substance of education 3. Carter S.L., Rennie C.D., & Tarnopolsky M.A. instead of popular presentations that (2000). Endurance training results in a largely support the status quo. decrease in glucose RA/RD during exercise at Valid and appropriate sport science is closer both absolute and relative intensities. Medicine to embracing natural science and discovering and Science in Sports and Exercise, 32(5), true causes of performance than belief. Belief Supplement abstract 1264. fosters entropy and error. How much disorder 4. Hawking S.W. (2003). The theory of everything. (entropy, error) is involved in coaching will New York, NY: New Millennium Press. depend upon the extents to which evidence -

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5. Jacobs I., Moroz D., Tikuisis P., & Vallerand A. (2000). Muscle glycogen in females after SUCCESS IN SMALL-TOWN exercise at 9 and 21 degrees Celsius. Medicine AMERICA and Science in Sports and Exercise, 32(5), By Pam LeBlanc Supplement abstract 1684. Photos by Sarah Cotherman, SNC Photography 6. Jarvi s A.T., Felix S.D., Sims S., Coughlin M., Reproduced from Swimming World & Junior Jones M.T., & Headley S.A. (1997). The effect Swimmer, June 2003 of carbohydrate feeding on the sprint performance of female cyclists following 50 minutes of high intensity exercise. Medicine The South Dearborn Swim Team was built and Science in Sports and Exercise, 29(5), from ground-up some 24 years ago and is now Supplement abstract 723. making a name for itself through the 7. Kirwan J.P., O’Gorman D., Campbell D., accomplishments of Indiana State High School Yarasheski K.E., & Evans W.J. (1997). Effects Champion, Katie Robinson. of a pre-exercise breakfast cereal on exercise performance and glucose production. Medicine and Science in Sports and Exercise, 29(5), Supplement abstract 726. 8. Partington S., Stupka N., Rennie C., Ridell M., Armstrong D., & Tarnopolsky M.A. (2000). Exogenous carbohydrate supplementation suppresses endogenous carbohydrate and protein oxidation in males and females. Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 1063. 9. Paul D.R., Mulroy S.M., Horner J.A., & Jacobs K.A. (1999). Carbohydrate -loading diets in women cyclists. Medicine and Science in Sports and Exercise, 31(5), Supplement abstract 880. 10. Pritzlaff C.J., Wideman L., Weltman J.Y., Gaesser G.A., Veldhuis J.D., & Weltman A. (2000). Carbohydrate and fat oxidation during Drive into Aurora, Ind., these days and you will pass exercise and recovery: Effects of exercise a sign that reads, “Home of Katie Robinson … State intensity and gender. Medicine and Science in Champion” Sports and Exercise, 32(5), Supplement South-eastern Indiana isn’t exactly known as abstract 1068. a hotbed of swimming. Basketball, yes. 11. Rushall B.S. (2002). Lift is not a viable force in Farming, yup. Even riverboat gambling, you swimming propulsion. American Swimming betcha. But swimming? Things are changing. Coaches Association Newsletter, 2002(5), 15- Robinson, a 17-year-old senior at South 20. Dearborn High School in Aurora who holds the 12. Rushall B.S., Holt L.E., Sprigings E.J., & state record in the 100 yard Butterfly, is the Cappaert J.M. (1994). A re-evaluation of the poster child for a swimming program that didn’t forces in swimming. Journal of Swimming even exist until 1979. Research, 10, 6-30. That is when the school district decided to 13. Speers V.R., McLellan T.M., Grisso C.A., Smith build a shimmering new six-lane pool – and a I.F., & Rodgers C.D. (2001). Carbohydrate program to match. The pool, the first indoor one ingestion is not affected by menstrual phase in in the country, became a centrepiece in Aurora, moderately trained females. Medicine and a small town along the Ohio River better known Science in Sports and Exercise, 33(5), for flooding than swimming. Supplement abstract 1599. And now Robinson is heading to the 14. Titchenal C.A., Graybill-Yuen R.B., Yuen K.Q., University of Texas on a full scholarship. Ho K.W., & Hetzler R.K. (1998). Effects of a fat- rich diet on maximal oxygen uptake and time- to-exhaustion in female triathletes. Medicine IN THE BEGINNING and Science in Sports and Exercise, 30(5), South Dearborn Swim Team’s program was Supplement abstract 1141. launched at a time when women’s sports were 15. Waring J. (July-August, 2003). Drag is not just starting to get the funding and attention of enough. Swimming in Australia, 44-46. men’s sports. After less than a year as Head Coach, Tim Cahill passed the job to a young swimmer he had once coached, Brent Rutemiller.

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Rutemiller, now CEO of “Swimming World”, because I bring back knowledge that filters was 22 and living in rural Indiana. What else to through the program.” do than concentrate on building a swim Robinson comes from nearby Dillsboro, Ind., program from the ground-up? population 1,000. She is the third of five “It was a challenge across the board,” he children, the daughter of a veterinarian, and a said. teacher. Her favourite food? Panera’s cinnamon The Athletic Director bought 3-ply Ocean crunch bagels. swimsuits for the team. Rutemiller had to “She’s very, very dedicated to everything she convince the girls – who also were the school’s does”, Jones says of Robinson, who was an Age cheerleaders and drill teamers – not to shave Grouper when Jones was on the High School their legs. The boys insisted on wearing cut-off team. “When she’s in the pool, she makes jeans instead of competitive swimsuits. They people want to do better, too. That level of had never heard of an early-morning workout, commitment gets upped in everyone when she’s which Rutemiller soon introduced. around.” “One of our first rules was that once you Robinson, who stands just 5-foot-4-inches joined the swim team, you weren’t allowed to tall, is graceful in the water. “She appears to be quit. It was really fun having something that effortless most of the time. She swims a lot didn’t have any preconceived plan”, Rutemiller bigger than she is,” Jones said. said. The two have a special relationship. Eventually, they committed. The local “I’m not that much older than her and that’s newspaper tagged along when the boys’ team one reason we work so well together,” Jones filed into the barbershop to shave their heads. said. By 1981, the girls’ team went undefeated. “She’s like a best to talk to sometimes,” “All of a sudden, they all understood what Robinson said. “If I get into practice, she can commitment was and they bought into morning look at my face and know if I’ve had a bad day workouts. There was a real result to what they or a good day.” did”, Rutemiller said. When Rutemiller went to the School Board NATURAL TALENT for funding to make the program year-round (he Robinson got into competitive swimming got $2,500), he laid it out … “Here’s the vision”, after tagging along to her brother’s swim he told them, describing a program where the lessons when she was 6 or 7. “They put me in Age Groupers fed into the High School team. the water and I guess I have this natural “Eventually they will come back and become talent,” she said. “I liked it because it was new.” Lifeguards and Coaches, and will continue the program”. These days, Robinson practices nearly five hours a day – and again on Saturday. After practice, she PUSHING AHEAD helps coach the youngest Age Groupers. But it was not a seamless process. During practice one day in the late 1980s, after Rutemiller had moved to a new job, a swimmer slipped and fell while taking a running dive into the pool. He broke his neck and became a quadriplegic. But instead of filling in the pool with cement, the school district made safety modifications and pushed ahead. Enter Shelby Jones, a 4-year-old on Rutemiller’s Age Group team back in the early days. Jones progressed through the whole program. As a teen, she helped coach the Age Groupers. Eventually, she became an Assistant Coach for the High School team. Three years ago, she was promoted to Head Coach. “Nobody really likes to practice, but it’s Since then, she has had the chance to coach rewarding when it comes time to swim fast,” she Robinson, the school’s first state champion. said. “I take over my first head coaching job and And swim fast she does. As a freshman, she I’ve got this amazing athlete”, Jones said. “I’ve set the state record by swimming the 100 yard got this opportunity most coaches don’t have – Freestyle in 51.48. As a sophomore, she set to go to elite camps. That helps the whole team another, swimming the 100 yard Butterfly in 55.23; as a junior, she broke her own 100

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Butterfly record with a 54.67; and as a senior, WSCA NEWSLETTER she lowered that to a 54.64. WORLD SWIMMING COACHES ASSOCIATION In the pool, Robinson never slacks off at the end of practice. Her motto is “Last One, Fast One”. “If you’re there, you might as well give it all you’ve got,” she said. “I guess I’m pretty disciplined. Being brought up in a big family, if something needs to get done, you just get it done.” Starting last year, Robinson added cross country to her repertoire. “She wasn’t the best person at that and I think that was good for 1st Floor, 461 Olive Street, Albury NSW 2640 her,” Jones said. “Her work ethic is the same Phone: (02) 6041 6077 – Fax: (02) 6041 4282 even in a sport where she’s not the star. She’s Email: [email protected] just a good kid. I always tell her, ‘I wish you were slow just for one day so people could see Reproduced from ASCA Newsletter it’s your work ethic and heart that makes you Volume 2003-03 so good’.” GUIDE TO A COACH’S LOCAL CELEBRITY These days, Robinson is something of a local CONTRACT celebrity. INTERVIEWING FOR A NEW CLUB The state champ sign at the edge of town COACHING JOB went up Robinson’s freshman year. “I was A Guide for Club Coaches shocked,” she said. “People were like, ‘Did you By Guy Edson (ASCA U.S.) & Jack Simon see the sign?’ I said, ‘What sign?’ It was a total surprise. It was really nice of the community to When interviewing for a new job it is support me like that.” important that you have the attitude that you Recruited by swimming programs at are interviewing the club as well as being Stanford, Cal and Florida, she chose Texas, interviewed by the club. Here is a list of where she plans to study pharmacy and train to questions that can help you find out what you become a physician’s assistant. She is need to know about a position. graduating from High School with a 4.08 GPA in the honours program. GENERAL QUESTIONS ABOUT THE TEAM Robinson has already made the cut to swim the 100 and 200 metre Butterfly at the Olympic 1. How many swimmers on the team? Trials in the summer of 2004. At the most 2. What is the age group distribution? recent nationals, she finished 13th in the 100 3. How many workout groups are there? Butterfly. 4. How many assistant coaches are currently “I hope to do my best but I don’t want to put on staff? any pressure on myself,” she said. “There’s a lot 5. What is the competitive record? of people ahead of me and my training is going (a) How many Junior and Senior to change completely when I go to Texas. I think national qualifiers are there I have room for improvement.” currently in the program? Robinson’s success shines well on the folks (b) How many in recent history? back at South De arborn, where the team (c) Are there any age group top 16 Rutemiller nurtured is doing exactly what he swimmers? hoped – 24 years ago – it would do. Today, three (d) How has the team placed at the of the four coaches are former South Dearborn local junior Olympics? swimmers. 6. What is the team travel history? “Brent’s goal was to coach swimmers who in 7. What are the membership fees? turn would become the coaches and that’s 8. Is there a team office? really what happened,” Jones said. 9. Is there a paid team secretary? “It’s a dream come true to see Shelby become 10. Is there a private meeting room available so successful,” Rutemiller said. for team and individual meetings? Pam LeBlanc of Austin, Texas, is a Staff 11. How much has the team budget expanded Writer for the Austin American-Statesman and by over the past three years? swims Masters with Team Texas. 12. What is the size of the pool(s)?

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13. Who manages the pool(s)? with all the swimmers in workouts and at 14. Where are the pools located? meets? 15. What are the pool hours available? 11. What are the expectations of the Board 16. Are the hours shared with any other concerning the coach’s relationship with programs? the entire team? 17. What has been the history of family 12. What is the club’s attitude about sending involvement? the coach and a small number of elite swimmers to special training or QUESTIONS ABOUT COACH & PROGRAM competitive opportunities such as training STABILITY camps, altitude training, or major regional and national meets? 1. How many head coaches have been with the program in the last five years? QUESTIONS ABOUT COMPENSATION & 2. Why did they leave? BENEFITS 3. Who evaluates the coach? 4. Is there a written procedure for evaluating 1. What is the base salary? the coach? 2. Is major medical provided for the family? 5. Is the evaluation written? 3. What is the deductible? 6. How often is the coach evaluated? 4. Is dental insurance provided? 7. Has the Board of Directors devised long 5. Is life insurance provided? range plans and short term objectives for 6. Is liability insurance above and beyond the program? normal coverage provided? 8. Does the Board of Directors engage in a 7. Is the contract a single year, rolling, or regular review of objectives and multi-year? strategies? 8. Is the contract a no-cut contract, meaning 9. Is the coach a member of the planning that if you are fired, you are paid for the committee? duration of the contract? 10. What is the extent of Board initiated and 9. What expenses are paid for swim meets? parent-run fundraising? 10. Are expenses paid per diem or actual 11. Is pool use secured by written contract? expenses? 12. Is it a multi -year contract? 11. Does the club pay for membership in USA Swimming and ASCA? QUESTIONS ABOUT COACH AUTHORITY 12. Does the club pay for required safety & RESPONSIBILITY courses? 13. Does the club pay for travel, hotel and per 1. Is the coach a voting member of the diem expenses to the ASCA World Clinic? board? 14. Does the club pay for expenses for other 2. Does the coach have sole authority in clinics and seminars? matters pertaining to the conduct of the 15. Does the club pay for subscriptions to swimming program such as practice professional periodicals? times, groups, coaching assignments, 16. Does the club provide at least two weeks meet and event selection, season of paid vacation? planning, discipline? 17. Does the club allow for occasional 3. Is the coach the Chief Executive Officer of personal days? the organi sation? 18. Is there an incentive opportunity based on 4. Is the coach allowed a sense of ownership team numbers? of the program? 19. Is there an incentive opportunity based on 5. Is the coach a permanent member of the special projects such as a SwimAmerica nomination committee? learn to swim program or a triathlete ’s 6. What is the budget process? swim clinic? 7. Is the coach a major part of the budget 20. Is there an incentive opportunity based on process? special fund-raising projects initiated and 8. Does the coach have purchase and travel run by the coach? authority within the confines of the 21. Is there an incentive opportunity based on approved budget? the competitive performance of the team? 9. Does the coach have sole authority for 22. What percent of the total budget are the hiring, firing, supervising, training and coaching salaries and expenses? changing all swim staff? 23. Does the club send the coach to at least 10. Does the club expect the coach to work one junior or senior national meet each

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year even if no swimmers qualify? to work with others, with communication skills, 24. What are the extent of moving costs that with energy and willingness to run the whole the club will reimburse? show, with organisational skills, and with 25. What does the club feel about allowing the leadership ability to serve as a Chief Executive coach a short sabbatical leave after four Officer of a parent-run club. The vision also years? includes a parent Board that is willing to hire a 26. When it comes to salary negotiation time, coach and turn the day-to-day operations over what about a bonus for renewing the to the coach. contract or staying with the club for a certain number of years? We want to see more coaches move toward 27. Does the club respect the coach’s right to the CEO model because it will lead to greater private time with his family? authority, greater compensation, and greater stability. All full time coaches want those three Consider saving your questions about things. compensation and benefits until last, rather than first. The most important part of an Our vision is lofty. But just like the coach, interview may be to first find out if you are who prepares a workout oriented around the compatible with the organi sation and it with most skilled and conditioned swimmers, this you. Then, ask about compensation and guidebook is oriented to those who aspire to be benefits after you know that you are genuinely CEO coaches. interested in the club and the club is genuinely interested in you. For those coaches who are not yet ready for the CEO model, or are part-time coaches, this In addition to interviewing the search paper also has value in that the basic structure committee you should also attempt to speak and content of a contract will work for you as with team families, team swimmers, Master well. swimmers, municipal parks and recreation officials, high school and area college coaches, Common Sense: In this case common pool administrators, community leaders, sense simply means “Does the contract describe current staff, and former staff. the authority, compensation, and stability that the coach truly wants?” For example, three out Dress, attitude, manners, and respect are of four contracts we review for coaches contain always important. Visit job search web sites for the clause, “This contract can be terminated at advice on how to handle yourself at an interview any time without cause.” This means it is not a ... www.monster.com is one resource. contract. It means the employer can cut the coach off at any time for no reason. Simple If the expenses for a potential interview are common sense says that this offers no stability. great and a club is hesitant to bring you in for Why is such a clause in the contract? Because an interview, consider offering to split expenses it protects the employer. Use common sense to if, and only if, you are one of the top two protect yourself from such nonsense. candidates. Agree with the club to reimburse your full expenses if you are hired for the Expe rience: We have reviewed hundreds of position. Be creative and be willing to contracts and worked with hundreds of coaches compromise if it is a good job opportunity. and employers. We have seen what works and what does not. This paper brings to the coach COACHING CONTRACTS what works. By Guy Edson (ASCA U.S.) This guidebook is not legal assistance. First Words This guidebook is not legal assistance. This guidebook is not legal assistance. The material presented in this paper is based on vision, common sense, and experience. It is We are not attorneys. The club with which the coach is negotiating probably does have an not intended to provide legal assistance.After all is read and understood about a contract, attorney working on their behalf. The coach understand this first: A contract, no matter how should have legal assistance on their behalf. Have an attorney review your contract. Expect it well written is not the ultimate answer to job security. Details below. to cost $150 to $300. [Another alternative is to subscribe to Pre- Our vision is that of a coach with the ability

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Paid Legal services. For $23.95 a month the the compensation desired. coach receives a contract review, unlimited Many contracts we review are only one page consultation with an attorney, 60 free hours of and simply state “The Head Coach hereby pre-trial and trial defence in case the coach is agrees to perform the duties required by the sued and other benefits that can save the coach Board, which includes all Head Coach thousands of dollars. Look in your local responsibilities of the competitive swim telephone book under Pre -Paid Legal for a local program.” What are those duties and representative.] responsibilities? In some cases they are outlined in a completely different document that is not The final first words: The ultimate signed or negotiated but simply handed to the success of the relationship between coach and coach. This document is often changed by a club rests not in the legal wording of a good vote of the Board without the coach’s . contract, but in the ability of the coach to form In some cases there isn’t any document that an unwritten partnership with the family states responsibilities – there is only an members of the club. Most coaches are fired for UNDERSTANDING. reasons that have nothing to do with their We feel the list of responsibilities is a coaching skills. Most are fired because they negotiated item and an inte gral part of the don’t know how to work well with parents. contract – it is not an addendum, a separate Learn to communicate. Sharpen your listening document, nor an unwritten understanding. skills. Seek to become a partner with each set of The coach should initiate the contract. parents for the purpose of developing the child. Before a coach applies for a job he should have The coach will not always be successful, but the 90% of his ideal contract written. This means more parents the coach forms partnerships that the coach knows in advance what he is with, the greater the coach’s security is. We willing to be responsible for, what he wants have worked with many coaches who have been authority over, and what he wants in return fired by a small group of parents but who later from the club. have gotten their jobs back by rallying the There is magic about things being in print. support of the many families the coaches had Once written, they are a long way toward being formed partnerships with. Do not assume approved. Don’t wait for the employer to hand support. Work for it every day. the coach the contract. Know what the real ambitions of the club CONTRACT PHILOSOPHY are. They should be written, but most often are not. The coach must interview the club as 1. The contract protects both parties. strenuously as the club interviews the coach. 2. The specific responsibilities of the coach Find out what the long-term goals of the are an integral part of the contract. program are. 3. The coach should initiate the contract. For example: If the club says they want to 4. Does the contract reflect the stated develop senior national swimmers, does the ambitions of the club? contract provide travel expenses to national We should look at a contract as a tool for competitions? Does the club give the coach the protecting both the coach and the club. It authority to attend the highest level of should be mutually beneficial. One-sided competition when there is a conflict in contracts can hurt someone in the short run swimming meets? It is not uncommon for and can do harm to the profession of coaching Summer Nationals and summer local Junior in the long run. Olympics to be on the same week. The contract The contract is intended to be a clearly should say that the coach goes to Nationals if defined agreement delineating the obligations, there are national qualifiers. responsibilities and expectations of both [Important note: OK, so the contract gives parties. the coach the RIGHT or ability to attend In a world where so many expect rather than Nationals but it does not solve the problem of earn, where so many feel they deserve rather parent education over why the coach attends than must work for, it is refreshing to read a Nationals. It also does not solve the PROBLEM contract where the coach puts up what he or of providing coaches for the Junior Olympic she is willing to take responsibility for and later meet.] in the document asks for what is fair WHAT’S IN A CONTRACT – AN compensation. OVERVIEW Accountability is the glue that holds the A contract can be written in any style and contract together. Coaches unwilling to be contain as many or as few provisions as both accountable may have difficulty in negotiating parties desire. A contract does not need to be

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written in legalese. It can be written in simple for all groups English. It does not need to follow a prescribed • Has authority to dismiss any swimmer (at format. It should NOT be a fill-in-the-blanks least temporarily) form the coach finds in a book somewhere • Sets team performance goals (including this paper). • Facilitates individual goal setting process It should fit the realistic and honest with all swimmers aged 13 and older expectations of both parties. • Facilitates a mental training program with This paper is going to suggest and outline a all swimmers aged 13 and over very comprehensive contract that is meant to be • Maintains attendance lists edited according to the needs of both parties. • Establish an environment that fosters In our pie-in-the-sky contract there are positive team attitudes, encourages self- six basic sections discipline, sportsmanship, responsibility 1. Named Parties, Purpose • Determines the team’s meet schedule 2. Terms of Agreement • Recommends individual’s meet schedule 3. Terms of Employment (with parent approval) 4. Authority and Responsibilities • Selects individual’s meet events 5. Compensation and Benefits • Makes all relay assignments 6. Performance of Duties • 7. Responsibility of the Employer Supervises meet warm-ups to prepare 8. Causes for and Methods of Termination swimmers, to ensure safety and to comply with USA Swimming warmup procedures Contract Outline • A. Named Parties … Purpose Attends all pe rtinent meetings at meets • Head Coach Director of the Staff Aspects • • Is “Director” a better description? Has sole authority to hire new staff within budget • The President of the Board of Directors – • The Board of Directors Authority to dismiss staff without Board approval • General goals and expectations of both • parties Plans and directs staff meetings once a month (preferably once a week) B. Terms of Agreement • • Beginning date, end date Educates and supervises all coaches • • Re-negotiation date Formally evaluates all staff members two times during the short course season and • Non-agreement on re-negotiation process once during the long course season C. Terms of Employment • Coordinates stroke instruction and • Clear definition of employment status, employee versus contract labor training principles at all sites and workout groups for consistency • Head Coach reports to the board president Communication • Directs a parent education program • Head Coach works solely for the club • Maintains scheduled office hours D. Areas of Responsibility and Authority • Maintains team bulletin boards for Coaching • athletes, parents, and community Responsible for all levels of swimming in • the program Contacts Board President regularly • • Coaches at least one level (specify which Oversees the feedback committee • level(s) Attends all Board meetings including • Sets workout schedules Executive meetings • When possi ble, attends all LSC meetings • Sets workout groups and criteria for • advancement Provides a written and oral report to the BOD monthly, including: • Has prompt attendance on all scheduled • meet days Membership numbers by age group • • In case of swim meet conflict the coach Quality of team using national time shall attend the highest level of standards • competition Competition report • • Sees that all meets are covered Travel report • • Has prompt attendance on all scheduled Staff report • workout days Review of past, present and future goals • Designs or oversees season training plans • Handles or oversees: for all groups • Disbursement of meet information • Designs or oversees daily workout plans • Posting of meet results

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• Meet publicity • Will be a certified member of ASCA • Best times Other Duties • Team travel • The BOD may assign other responsibilities • Team records and duties so long as they fall within the • Team files written objectives of the club • Team newsletter E. Compensation and Benefits • Team roster Salary and compensation • • Media contact Clear definition of employment status, • Promotion of the team employee versus contract labour • • Recommend and coordinate ordering of Annual base pay • team apparel Payment periods • • Maintains a calendar of events with Incentive opportunities linked to practice schedules, swim meets, meetings • Membership and special functions • Learn-to-Swim Program Administration • Masters • Plans and submits the budget for • Private lessons approval by the BOD • Fundraising • Monitors the budget in monthly reports • Club deposits $100 per month in interest • Takes responsibility for meeting budget bearing account to be given as signing goals bonus for next contract renewal (amount • Is permanent member of the nominating forfeited in the event the coach leaves committee without full 60 day notice) • Assists or oversees all fund-raising Benefits • • Has ability to write checks within the Major medical budget • Dental • • Actively involved in the development and Life insurance promotion of swim meets hosted by the • Liability insurance club • Disability insurance • Serves as the liaison between the club and • In case of serious accident or illness facility director, school and/or public payment of salary for 30 days officials • Three weeks of vacation – agreed upon Program Growth mutually by BOD and coach • Has the authority to implement and run a • Vacation time not to accumulate SwimAmerica Learn-to-Swim program • Personal days, 7 per year • Has the authority to implement and run • Sundays off at the coach’s discretion – clinics Team Travel except for scheduled LSC JO, regional or • In charge of all “team travel” other championship meets – Club will arrangements including provide $_____ per year educational fund • Creating the budget and itinerary for… • Selection of transportation and lodging • Books • Room assignments • Videos • Selection of chaperones • Minor clinics • Supervision of staff • Major clinics • Discipline • Travel and expenses • Responsible for managing the travel • One Trip per year to Juniors or budget Nationals regardless of swimmer or • Conducting meetings before and during not travel • Moving expenses • Reporting in writing on the results of all • Interview costs team travel • Automobile allowance Long Range Planning • Auto insurance if you drive • Is completely involved with all long range swimmers planning aspects • Professional dues for USA Professional Association Swimming & ASCA • Will maintain current USA Swimming • Certification and safety training fees coach membership including completion • Complimentary club membership for of all required safety courses spouse and children

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• Retirement plan with club • Requires 75% approval of board of contributing a minimum of one directors percent of coach’s salary • If disabling accident or illness exceeds 60 • Longevity bonus for 5, 10, and 15 days the club may terminate contract years of employment • Coach may leave club before term of Outside engagements contract provided that 60 day notice is • Income derived from publishing of given articles, books, and/or videos and income • If coach leaves before 60 day notice he derived from speaking engagements are forfeits the signing bonus held in reserve the sole property of the coach Notes on Authorities & Responsibilities • 100% of income from private lessons This area in the contract contains a very long Expenses list of responsibilities. Some coaches believe • Full meet expense reimbursement they do not need more paperwork, but just want • Advance money for trips to coach. We disagree with that. We think that if • Receipts required the coach wants more authority, responsibility • Includes Juniors/Sectionals and more compensation, then he or she must • National championships do more than just coach. Some BOD’s have F. Performance of Duties concerns about turning so much over to the • Professional integrity coach. They do not want to give up control of • Full compliance with USA Code of the day-to-day activities. Conduct Where there is a coach who wants to JUST COACH and there is a BOD that wants to • Full compliance with ASCA Code of Ethics manage the details then there is a match. The • Financial integrity contract can offer a limited list of • Represent the club in the highest moral responsibilities and authorities. Whe n there is a and ethical behaviour • mismatch, where there is coach who wants to Positive role model to athletes be a director and is struggling with a BOD that • Seek and attend educational opportunities doesn’t want to give up control, or where there • Two coaching clinics and one national is a JUST WANT TO COACH coach working for competition per year a BOD that wants him to take on more • Report of results to the BOD administrative responsibilities, then there is a • Two business/communications/people problem. skills seminars per year In most of these cases the coach will leave • Report of results to the BOD the program. The lesson is for coaches to know G. Responsibility of the Employer what they want and for a BOD to know what • Formal evaluation of the coach every six they want and not to settle for less. Which months brings us back to the contract. This list is • Establishment of feedback committee with meant for discussion and for editing according direct reporting to coach to everyone’s needs. The coach should be • Provision for hiring of assistant coaches responsible for all levels of swimming – not just based upon membership numbers the senior group. Responsible does not mean • Providing office that the coach has to do it all, but that the • Providing part time office assistant coach is responsible to make sure that it gets • Providing computer system done. Therefore the Head Coach is skilled at • The club will provide ample facility time, delegation. The coach should take responsibility supplies, and equipment and accomplish the needed tasks by being able • The club will allow the coach to determine to delegate effectively. policy on parent observation of workouts The Head Coach should coach at least one • The club will allow the coach to ask any level and the contract should specify which level parent to leave a practice with immediate that the coach coaches. This is something notification of the board president to which should be re-negotiated every year follow because when the coach starts with a young H. Causes for and Methods of Termination program, the coach might be coaching every kid • At any time by mutual agreement on the team, and as the team grows, the coach • Severance pay equals one month salary can’t coach every swimmer on the team. As the coach re-negotiates the contract, it should state plus all incentives due that the coach coaches the senior team. The • For final conviction of felony offence coach is responsible for all levels of the • For failure to fulfil terms of contract program, but that is the specific area that the

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Head Coach coaches. The coach sets the meets the athlete should attend. In some cases workout schedule. This is a technical issue. A a family will want to take a child to a meet that BOD should not be dictating how long group A is not on the team schedule. In some cases it is works out versus group B. to coincide with a family vacation or a visit to The coach sets the workout groups and relatives. But in some cases it is a chance for criteria for advancement. This is a big issue and the parents to coach their chi ld in a meet just one which often leads to friction in a club. The before the child ages up. If the family desires to truth is, there is no universally accepted group be a member of the club then the coach should structure or criteria for advancement. Coaches have final approval on all meets attended. use their judgement and that judgement is most The coach also selects the individual’s meet often dependent on the current make up of the events. This is profoundly important yet we hear team and the goals of the team. Both those of many situations where parents are allowed to factors change, therefore, over time, groups and choose the events. The coach has the criteria for advancement will change. Parents responsibility and the authority to choose are well known to lobby a BOD to force a coach events based on the long-term needs of the to move a child to a group that the coach has athlete. Coaches manage the swimming careers determined is not in the immediate best interest of the athletes because they have the techni cal of the child. The contract gives the coach this ability and the perspective to understand the authority and the BOD must reaffirm this long-term needs of the athlete. Good coaches authority. discuss event selection with the athletes. The In case of swim meet conflict, the coach shall older the athlete, the more the discussion. attend the highest level of competition. This is The coach makes all Relay assignments. another big issue. If one of the goals of the club There are many ways to justify the makeup and is to develop swimmers to the highest levels order of relays according to whatever short-term then the club must support sending the coach or long-term objectives are being pursued. Is it to the highest level that swimmers qualify for – always the fastest four girls? Maybe not ... even if it is one swimmer. If the club does not maybe the coach has a fifth girl who needs the support this concept then what is the message experience and the motivation while one of the to the rest of the team? “You may qualify for top four girls has already won three individual senior nationals but we might not be sending races and in the past has been part of your coach.” In effect, the club would be cutting innumerable winning relays. The coach has the off the top of the program and destroying RESPONSIBILITY to develop the team and the motivation to achieve at the highest levels. It is AUTHORITY to alter relays accordingly. also a motivating factor for the coach and The coach designs or oversees the season recognition of the coach’s accomplishment as training plans for all groups. The Head Coach is well. responsible for age group workouts even though Next item: Having said the above, it is also he primarily coaches the senior group. The the responsibility of the Head Coach to see to it coach does not write the age group workouts that all meets are properly covered by qualified because he hired an Age Group Coach to do staff. The coach determines the team’s meet that. The coach designs or oversees daily schedule. This is a grey area where a good workout plans for all groups. This is the most argument can be made that the board must technical issue in the entire contract, yet, approve the team’s meet schedule. We would unbelievably, some BODs reserve the right to not expect a coach to select numerous out-of- review the coach’s training plans and some state meets that would be costly for parents to BODs have directed coaches to change their send their children. On the other hand, a coach training plans. In some cases BODs have asked must seek out new competition. Where we have coaches to lighten up workouts, in some cases a young coach, BOD approval of the team’s BODs have asked coaches to increase intensity, meet schedule seems appropriate. With more and in some cases BODs have asked coaches to experienced coaches following the CEO model, alter the percentages of aerobic versus meet selection should be both a responsibility anaerobic work. If you are a coach and your and an authority. BOD reserves the right to review training plans The coach recommends the individual’s meet … find another program! schedule. The coach first develops the team The coach structures individual and team schedule and then the coach recommends to warm-ups. There are still many parts of the each family which meets the child should go to. country where non coaches can easily get on It’s not the coach’s authority to tell each family the deck and attempt to coach their children what they do each weekend, but the coach can during warm-ups. This is a coach responsibility and should recommend to the family what and authority. No one else should be involved in

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the warming-up and coaching of the athletes two weeks, for two purposes … first, to go over except the coach. The coach has the authority administrative details like meet preparations, to dismiss any swimmer temporarily. communication with families, and roster Temporarily means for the rest of the day. This management, and second, for staff education. is a safety issue. A misbehaving and The purpose of staff education is to coordinate uncoachable athlete cannot distract a coach. It stroke instruction and training principles at all is also a matter of team environment. A coach sites and workout groups for consistency. cannot allow a negative influence to degrade the One of the single greatest things we could do positive atmosphere the coach is trying to in this country to improve swimming is for Head maintain. The coach has the further Coaches to make sure their Assistant and Age responsibility to contact the parents and the Group Coaches are educated. We ignore them. President of the BOD that same day to discuss It is the Head Coach’s job to bring them along. the matter. We put them with the novice kids and the fun & The coach sets team performance goals and fitness kids and give them a little instruction at tracks the progress in monthly reports. This is the beginning of the season, as well as a couple called ACCOUNTABILITY. The Head Coach will of coaches’ meetings and then the coach lets be a certified member of ASCA. Why would a them go for the rest of the season. If the Head coach not want to be a member of ASCA? Why Coach runs coaches’ meetings and has in-staff would a club want to hire a coach who is not a education on a regular basis, the program will member of the professional association? be much stronger and more stable. The Head The Head Coach has sole authority to hire Coach contacts the BOD President regularly. new staff within the budget ... this is a major We think this should be every day and the issue. In most swim clubs the Board of purpose is to keep the line of communication Directors hires a Head Coach and then they open. hire an Age Group Coach. Who is the Age Group The Head Coach should be present at all Coach working for? Are they working for the BOD meetings. Some coaches want voting Head Coach or for the Board of Directors? They privileges. However, in some states an employee end up trying to work for both. There are a lot of of a BOD cannot vote. In any case, voting ability situations where we end up with a conflict simply means the coach chooses sides. It may between the Age Group Coach and the Head be SMARTER for the coach to work on selling Coach. It sometimes becomes a battle, and ideas and building a consensus before the often the Head Coach loses. Why? Because meeting rather than contribute to a situation they’re coaching the senior swimmers and we that divides a BOD. The Head Coach provides a generally have fewer senior swimmers than we written monthly report to the Board of have age group swimmers, and parents of the Directors. The seed of authority is senior swimmers often are not as involved in accountability. A monthly report should report the program as the rest of the age group in objective terms the membership numbers swimmer’s parents, particularly at the BOD (quantity) and the competitive results (quality) level. So after the Head Coach leaves, the Age of the program including past, present, and Group Coach, who the coach wanted to hire in goals for the future. A further explanation and the first place but who technically was hired by sample monthly report are available from ASCA. the Board of Directors, suddenly has the Head The Head Coach handles or oversees various Coach’s job. Then we start the cycle all over administrative tasks. Nobody we know does again. every one of the items listed in the contract There must be a single line of command and outline. However, to be responsible for seeing that line begins with the BOD, to the Board those things done is possible through good President, to the Head Coach, to the Assistant delegation. What we are saying here is that a Coaches. The Head Coach hires Assistant Director/Head Coach – the CEO – is responsible Coaches who share the same coaching for it all. The Head Coach should plan the philosophies as the Head Coach. This is vital for budget and submit it for approval to the BOD. team growth and for consistency of teaching First, it is prepared by the staff and it is mailed from group to group. The Head Coach must also to the Board Members far in advance of the have authority to fire an Assistant Coach if that meeting to give everyone a chance to look at it coach fails to meet performance criteria or is and absorb it, and ask questions. Then at the not supporting the policies of the Head Coach. Board meeting changes are made and we arrive That’s the AUTHORITY of the Head Coach. at an established budget. The budget starts The RESPONSIBILITY of the Head Coach is to from the staff as directed by the Head Coach. train and supervise the staff. The Head Coach The budget is also maintained by the Head should conduct meetings every week, or every Coach who sees to it that revenue items under

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the Head Coach’s responsibility are met and expense items are on budget. Who is Notes on Compensation & Benefits responsible for what items in a budget depends on the amount of authority and responsibility What is the annual base salary the club can given to the Head Coach. afford to pay the coach? This number is based on revenue collected from membership fees, The Coach should be a permanent member standard fundraising events and meets, and all of the nominating committee. Why? The coach basic expenses. What is a good base salary? wants time to develop his program and with How much is the coach worth? The ASCA frequent turnover on the Board it is important Salary Survey and an article entitled “How to find or keep people on the BOD who support Much is the Coach Worth” are available free the coach and his program. This is a more from ASCA. important issue than voting ability. The Head Coach assists in all fundraising. A lot of There are two basic approaches to salary. In coaches don’t like to do fundraising and if so the first approach the coach says, “I’m good and that needs to be clear at the start of contract if you want me you will have to pay me this negotiations. If the coach does want to be amount of money. You may need to raise fees or involved then the coach should be entitled to the Board may need to undertake additional some percent of the fundraising in which he is fundraising in order to afford me.” Or perhaps directly responsible for raising. In the non-profit the BOD may counter, “Well, you’re not THAT industry it is normal for paid directors to retain good, our fees are as high as we are willing to 15% of the fundraising they develop. go, and we do not have the time for additional fundraising. Here ’s what we are willing to offer.” The Head Coach should have the ability to write cheques within the budget. When the In the second approach the coach says, “I coach attends the ASCA World Clinic there will would like to make this amount of money. I be equipment bargains that will not be available realise the club does not currently have the for another year. With purchase authority the resources to pay me that amount now so I coach can buy that new high-tech swim bench would like a base salary of this amount which I for $200 off because there is an equipment line know you can pay and I would like the item in the budget that the coach has authority opportunity to earn more through incentives.” over. A Learn-to-Swim program builds a The club can say, “Fine, we are willing to offer program in two ways … it brings cash into the you incentives, what do you have in mind?” Or program and it brings swimmers into the the club can say, “We really don’t think you program. The coach should have authority and should be making more money that this little responsibility for running a Learn-to-Swim sum we are willing to offer as a base salary.” program. (A Learn-to-Swim program designed for professional coaches is ASCA’s SwimAmerica If the club is not willing to allow the coach program.) the opportunity to improve salary through incentives, our advice to the coach is to look for Team travel, needs special mention. The another club. The payment period should be Head Coach is responsible for coordinating all described. Monthly is fairly standard, but twice travel arrangements. Safe and productive travel a month is preferable. The annual base salary is requires leadership and should not be run by a only the beginning. A skilled Director/Head committee. The coach selects assistants and Coach should have the opportunity to make as delegates work. ASCA has an audio tape on much money as he or she is willing to work for. Team Travel Administration. Long-range There are many different incentive possibilities. planning is the most important function a staff The contract should list specific opportunities. and BOD can do together. One of the reasons many clubs falter is because there is not a long- As an incentive to retain the coach into range planning process. This process sets the subsequent contract years, or as a protection to course for the future by developing an action the club to cover expenses to hire a new coach, plan based upon the values of the organi sation. the club may offer to put $100 aside each ASCA has used a long-range planning process month in an interest bearing account as a called V V M O S T (Values, Vision, Mission, signing bonus for the second year. If the coach Objectives, Strategies, Tactics) since 1988 and leaves the club without a 60-day notice or if the we have been facilitating VV M O S T sessions coach is fired, the bonus money is retained by for swim clubs since 1996. Call us if you are the club and used as expense money to hire a inte rested. new coach.

 90  SWIMMING IN AUSTRALIA – November-December 2003

The club should provide major medical insurance for the Head Coach. Life insurance is Letters to the offered in some positions. Disability insurance may be offered. Most insurance agents will tell Editor you that you have a much greater chance of being disabled than someone ever collecting on a life insurance policy. More commonly, salary is guaranteed for 30 days in the event of serious 3 Pring Place illness or accident. LATHAM 2615 9th November 2003 Three weeks of vacation – two in the fall and one in the spring. Coaches spend incredible hours at their jobs and sometimes work 4, 5, or Mr Michael Ursu more weekends in a row. The Board of ASCTA

(It is not uncommon for some coaches to work 10 or more weekends in a row.) The coach Dear Michael NEEDS time off, agreed on mutually between the BOD and the coach. Coaches do a better job Please pass my sincere thanks to the Board when they have time to recover, renew, and re- and members of ASCTA for their energise. It is amazing and sad to hear so many excuses for not taking a vacation. The BOD thoughtfulness and sympathy expressed at our should require their coach to take time off! How recent loss of David. The flowers were much time? One week in the spring and two in delightful. the early fall. We hear many BOD types complain that nobody in the real world gets three weeks vacation in their first year. Very few I am most grateful to have been remembered by people in the REAL WORLD work the kind of the coaches at this time particularly as David hours under the kinds of pressure a coach took so much joy from the swimming events he does. It is not reasonable for coaches to ask for vacation time to accumulate. Everybody the was able to attend. coach works for on the Board of Directors has personal days. Coaches need personal days The last few months of David’s life were a also. It is the coach’s responsibility to see that challenge for all of us and, although we were workouts are covered. sad to lose him, it was a relief that he did not Sunday’s off. Sunday’s off? Why not? — suffer any longer. except for scheduled LSC JO or other Regional or other championship meets. Why do we drag Best wishes to all of the Coaches, particularly everybody off to meets on just about every Sunday? Families should have family days – those who are so busy preparing for the take a day off swimming. Coaches should have challenge of Athens. family days – take a day off swimming. It is something to think about. The club should provide an educational fund. This includes Sincerely books, major and minor clinics, travel and Vena Murray expenses. The money can be spent at the Past Executive Director, Australian coach’s discretion. One trip per year to Senior Swimming Nationals regardless of whether the coach has a swimmer or not. This is in addition to the education fund. It’s an additional educational Learning Skills Through Drills & Games opportunity for the coach. The coach can get as Home Study Course much out of going to Senior Nationals as from a Thank you, clinic. The coach can go and talk to coaches. I really enjoyed this course, it has lots of great The coach can get inspired. The coach can ideas that I am including in my programs. watch great swimming. Natalie Flintrop-Clarke 3A Scott Street Caulfield South Vic 3162 Phone: 03 9576 8891

 91  SWIMMING IN AUSTRALIA – November-December 2003

CHIEF COACH: JOB DESCRIPTION Bishop’s Stortford Swimming Club has Living in Bishop’s Stortford approximately 200 competitive swimmers split into Bishop’s Stortford is located 35 miles north four squads, plus Masters. The Club compe tes in east of London (40 minutes by train). The county leagues and individual swimmers compete University town of Cambridge is 25 miles north of at County, District and National Age Group level. the town and is also on a direct rail link. The town The role of the Chief Coach is to… is growing rapidly as a result of the growth of • Lead the development of the Club’s strategy Stansted Airport. The surrounding district is quite and objectives rural with many quiet villages of the ‘picture • Develop a Coaching & Training Program to postcard’ type – thatched cottages and a quaint meet the agreed strategic aims and objectives pub on the Village Green! The Sunday Times • Regularly update the Committee and recently published a survey that concluded the Membership on progress district was “the nicest place in England in which • Manage the part-time Coaching Staff and develop their coaching skills to live”! • Take the Training Sessions of the top two BSSC Strategic Aims squads (approximately 20.5 hours per week – 5 BSSC has to cater for a wide cross-section of weekday early starts and 4 evening sessions) abilities, commitment and age groups but is clear • Accompany swimmers to designated meets. that competitiveness is a fundamental theme that Through the year the frequency varies from must run through the Club’s aims and objectives. approximately one gala or meet per month to It is only the level of competitiveness that may two or three per month in the build-up to differ from squad to squad. The Club’s Strategic Nationals. • Produce a Coach’s Letter for the quarterly Aims can, therefore, be defined as… • Newsletter To provide each and every swimmer with the • Attend ‘open’ evenings to talk to parents about opportunity to set, monitor and reach their their swimmers’ progress (approximately three individual competitive swimming goals • times per year) To motivate and train each to reach the full The Chief Coach is accountable to the Club’s potential of their competitive swimming ability • To recognise success Management Committee and reports to the Club • Chairman. The Club’s philosophy is to leave To promote a sense of community and team spirit for parents and swimmers alike technical coaching matters in the hands of the Objectives Coach but to work in partnership with the Chief Swimming Clubs in the UK range from those Coach on strategic and planning issues. The Chief providing basic Learn-to-Swim facilities to those Coach will be qualified at Club Coach Level or its with ambitions, facilities and resources to train equivalent and have at least three years’ coaching Olympic Champions. The objectives set below experience. It would be a major advantage if they recognise that much as we would like to be in the have a recognised Life Saving qualification. The latter category, our size, catchment area, pool vast majority of swimmers in the Club are aged facilities and current funding sources are between 8 and 18 years and the Chief Coach must insufficient. (ASA strategy is to concentrate their be able to demonstrate a clear understanding of efforts on centres of excellence in each district the needs of Age Group swimmers. with surrounding clubs providing a feeder into Salary & Employment Conditions these centres. Hatfield is in this district’s centre.) The current salary is £12,600 per year. The We can however be a significant force in the Chief Coach is employed on a self-employed county, district and in proportion to our size, contractor basis and responsible for his own tax national level. The Chief Coach and Committee payments. Attendance at evening galas is paid at believe the following objectives/goals to be both £25 per gala and open meets and national/district realistic and challenging. championships at £40 per day, plus Short/Medium Term Swimming Objectives accommodation where required. The job is not • Increase Membership in all squads by 10% (to full time, and the coaching hours mean it is quite help build critical mass and increase funding) feasible for the Chief Coach to work part-time for • Achieve National Qualifying times for at least five another employer. The rapidly expanding Stansted swimmers by August 2004 Airport is close by and provides a huge number of Long Term part-time positions. Most of the Club’s pool time is • To be recognised as the best feeder club (to the now based at the new Bishop’s Stortford College Centre of Excellence) in the district • To win the Herts Major League pool and it may be possible to secure some hours • through the Club’s association with the school. To place in the top 6 of Speedo League Division 1 • Achieve National qualifying times for 8-10 swimmers

 92  SWIMMING IN AUSTRALIA – November-December 2003

SUMMER RELEASE

Streamlining Body position Kick efficiency

The three components of a superior stroke. In a supervised coaching environment, the bolsta trains these three components, establishing a strong platform from which advanced stroke skills can be built.

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

Successfully trialled by three prominent National Coaches… $29.95 Alan Thompson, Denis Cottrell, David Urquhart + $7.70 P&H

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

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

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

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

 93  SWIMMING IN AUSTRALIA – November-December 2003

Learn-to-Swim By training a learner to kick with an adopted streamlined body position high in the water, overall resistance is reduced. Further propulsive skills like hand pitch and advanced underwater arm pull, can be added more easily, significantly improving not only the stroke mechanics, but also the time taken to achieve the superior stroke in a group environment. It is important for younger children in particular, to repeatedly practice using the bolsta over a short distance. Applied to a swim school, the adoption of the bolsta makes the following changes…

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

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

#01 #02 #03 #04 #05 Drills used on the Following this high, The small size of the The streamlined One of the biggest bolsta, are governed streamlined body bolsta, allows it to be design moves through advancements made by its properties, position comes a used either as a the water faster, using the bolsta is the training a streamlined strong, efficient, long- kickboard or a hand encountering ability to train upper body position at all legged kick. paddle on specified significantly less body rotation at times, increasing drills. frontal resistance than speed. The unique lamina flow, and previous kickboards. design encourages subsequent speed Accelerated propulsive shoulder extension through water. flipper drills, using the resulting in a bolsta encounter less streamlined upper resistance, allowing body roll. the swimmer precise directional control.

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

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

 94  SWIMMING IN AUSTRALIA – November-December 2003

AUSTRALIAN CHAMPIONSHIPS PROGRAM OF EVENTS & QUALIFYING TIMES SYDNEY OLYMPIC PARK AQUATIC CENTRE 27th MARCH to 3rd APRIL 2004 Reproduced from NSW Swimming Summer Almanac 2003-2004

This information is correct at the time of printing. Please refer to the ASI Information Booklet (usually issued in January of each year at the NSW State Champs) and the ASI Website … www.swimming.org.au … for further and up-to-date information.

Saturday 27 th March Sunday 28th March Monday 29th March Tuesday 30th March Day 1 Heats Day 2 Heats Day 3 Heats Day 4 Heats 1 100m Back M/D W 11 50m Free M/D W 19 50m Fly M/D W 26 100m Breast M/D W 2 100m Back M/D M 12 50m Free M/D M 20 50m Fly M/D M 27 100m Breast M/D M 3 400m IM M 13 100m Back W 21 200m Free W 28 100m Free M 4 100m Fly W 14 200m Free M 22 200m Fly M 29 200m Fly W 5 500m Free M 15 100m Breast W 23 200m IM W 30 200m Breast M 6 400m IM W 16 100m Back M 24 400m Free M/D W 31 4x200m Free M 7 100m Breast M 17 400m Free W 25 400m Free M/D M 32 1500m T.Final W 8 50m Back W 18 4x100m Free M 9 50m Fly M 10 4x100m Free W

Semi-finals & Finals Semi-finals & Finals Semi-finals & Finals Semi-finals & Finals 1 100m Back M/D W 11 50m Free M/D W 19 50m Fly M/D W 26 100m Breast M/D W 2 100m Back M/D M 12 50m Free M/D M 20 50m Fly M/D M 27 100m Breast M/D M 3 400m IM M 8 50m Back W 21 200m Free Semi W 28 100m Free Semi M 4 100m Fly Semi W 9 50m Fly M 14 200m Free M 21 200m Free W 5 400m Free M 13 100m Back Semi W 13 100m Back W 22 200m Fly M 6 400m IM W 14 200m Free Semi M 16 100m Back M 29 200m Fly Semi W 7 100m Breast Semi M 4 100m Fly W 15 100m Breast W 30 200m Breast Semi M 8 50m Back Semi W 7 100m Breast M 22 200m Fly Semi M 23 200m IM W 9 50m Fly Semi M 15 100m Breast Semi W 23 200m IM Semi W 31 4x200m Free M 10 4x100m Free W 16 100m Back Semi M 24 400m Free M/D W 17 400m Free W 25 400m Free M/D M 18 4x100m Free M

Wednesday 31st March Thursday 1st April Friday 2nd April Saturday 3rd April Day 5 Heats Day 6 Heats Day 7 Heats Day 8 Heats 33 50m Back M/D W 41 100m Free M/D W 51 50m Breast M/D W 34 50m Back M/D M 42 100m Free M/D M 52 50m Breast M/D M 35 100m Free W 43 50m Free M 53 50m Free W 36 200m Back M 44 800m Free W 54 1500m Free M 37 200m Breast W 45 100m Fly M 55 50m Back M 38 200m IM M 46 200m Back W 56 50m Breast W 39 4x200m Free W 47 50m Breast M 57 4x100m Medley W 40 800m Free T.Final M 48 50m Fly W 58 4x100m Medley M 49 200m IM M/D W 59 100m Fly M/D W 50 200m IM M/D M 60 100m Fly M/D M

Semi-finals & Finals Semi-finals & Finals Semi-finals & Finals Finals 33 50m Back M/D W 41 100m Free M/D W 51 50m Breast M/D W 53 50m Free W 34 50m Back M/D M 42 100m Free M/D M 52 50m Breast M/D M 54 1500m Free M 30 200m Breast M 43 50m Free Semi M 47 50m Breast M 55 50m Back M 35 100m Free Semi W 37 200m Breast W 48 50m Fly W 56 50m Breast W 36 200m Back Semi M 36 200m Back M 46 200m Back W 57 4x100m Medley W 29 200m Fly W 46 200m Back Semi W 45 100m Fly M 58 4x100m Medley M 28 100m Free M 38 200m IM M 44 800m Free W 59 100m Fly M/D W 37 200m Breast Semi W 35 100m Free W 43 50m Free M 60 100m Fly M/D M 38 200m IM Semi M 45 100m Fly Semi M 53 50m Free Semi W 39 4x200m Free W 47 50m Breast Semi M 55 50m Back Semi M 48 50m Fly Semi W 56 50m Breast Semi W 49 200m IM M/D W 50 200m IM M/D M

 95  SWIMMING IN AUSTRALIA – November-December 2003

QUALIFYING TIMES MEN EVENT WOMEN Freestyle 0:24.85 50m 0:27.90 0:53.60 100m 1:00.00 1:57.30 200m 2:07.90 4:08.30 400m 4:28.00 8:36.00 800m 9:04.00 16:12.00 1500m 17:35.00 Backstroke 0:29.30 50m 0:32.80 1:02.30 100m 1:08.70 2:14.20 200m 2:26.00 Entry Times for these Championships must have been swum Breaststroke in a 50m pool. 0:32.10 50m 0:36.20 Qualifying time must be achieved since 1st January 2003. 1:09.50 100m 1:17.40 Approved by the Board of Australian Swimming Inc 2:31.00 200m 2:45.00 30th May 2003 Butterfly 0:26.70 50m 0:30.50 0:58.70 100m 1:06.30 2:09.00 200m 2:23.20 Individual Medley 2:14.30 200m 2:28.00 4:41.50 400m 5:09.00 Club Relays 3:38.00 4 x 100m Freestyle 4:10.00 8:06.00 4 x 200m Freestyle 8:45.00 4:05.00 4 x 100m Medley 4:35.00

QUALIFYING TIMES – MD EVENTS Women 50m Free 100m Free 400m Free 50m Back 100m Back 50m Fly 100m Fly 50m Breast 100m Breast 200m IM S1 01:50.5 03:54.8 01:48.7 03:56.2 SB1 02:15.1 S2 01:38.1 03:32.8 01:45.4. 04:17.6 SB2 01:37.8 S3 01:17.9 02:41.1 01:20.1 02:52.2 01:28.3 SB3 01:12.8 02:48.5 S4 00:51.0 01:57.1 01:03.7 02:26.5 01:14.4 SB4 01:10.3 02:28.9 S5 00:47.3 01:42.7 00:53.0 02:19.1 00:52.8 SB5 01:04.9 02:24.3 SM5 04:11.7 S6 00:46.8 01:43.6 07:52.5 01:04.6 01:55.2 00:50.9 02:14.8 SB6 01:02.0 02:15.9 SM6 04:19.7 S7 00:45.1 01:37.0 07:35.0 00:56.3 01:51.5 00:50.1 01:52.8 SB7 00:59.0 02:04.3 SM7 04:12.3 S8 00:41.4 01:29.6 06:37.7 00:52.0 01:42.2 00:51.6 01:47.0 SB8 00:58.8 01:46.1 SM8 03:52.4 S9 00:38.3 01:21.6 06:19.9 00:48.2 01:31.5 00:43.7 01:36.7 SB9 00:56.7 01:40.0 SM9 03:32.7 S10 00:37.0 01:20.2 06:05.2 00:47.3 01:36.3 00:47.7 01:29.5 SM10 03:19.7 S11 00:42.9 01:33.0 07:01.2 00:50.3 01:47.1 00:49.4 01:44.5 SB11 00:54.2 01:56.6 SM11 03:51.3 S12 00:36.6 01:18.0 06:21.2 00:45.9 01:30.9 00:41.3 01:27.8 SB12 00:51.4 01:50.2 SM12 03:18.2 S13 00:35.6 01:17.8 06:00.9 00:47.3 01:30.1 00:41.2 01:25.7 SB13 00:49.7 01:40.2 SM13 03:10.1 S14 00:37.6 01:21.1 06:10.8 00:42.3 01:30.7 00:40.4 01:30.6 SB14 00:48.1 01:46.1 SM14 03:19.4 S15 00:35.6 01:17.3 05:48.4 00:45.1 01:29.1 00:40.2 01:25.0 SB15 00:48.1 01:37.1 SM15 03:09.8 S16 00:41.2 01:32.4 07:35.4 00:49.0 02:05.2 00:45.2 01:34.2 SB16 00:57.1 02:05.4 SM16 04:06.7

Men 50m Free 100m Free 400m Free 50m Back 100m Back 50m Fly 100m Fly 50m Breast 100m Breast 200m IM S1 01:29.7 03:18.5 01:45.6 04:10.9 SB1 02:01.6 04:42.1 S2 01:18.1 02:49.7 01:28.4 02:53.2 SB2 01:16.6 02:53.4 S3 01:00.8 02:18.1 01:08.5 02:41.5 01:21.1 SB3 01:04.1 02:30.2 S4 00:49.4 01:48.2 00:59.7 02:12.1 01:01.1 SB4 01:10.3 02:06.4 S5 00:42.9 01:38.8 00:49.4 02:04.8 00:51.2 SB5 00:55.3 01:58.3 SM5 04:02.3 S6 00:40.4 01:28.5 06:57.3 00:48.5 01:41.4 00:42.4 01:38.8 SB6 00:57.5 01:58.6 SM6 03:40.5 S7 00:37.2 01:21.3 06:22.2 00:46.4 01:37.8 00:43.3 01:41.1 SB7 00:51.1 01:49.2 SM7 03:35.5 S8 00:35.7 01:17.9 06:07.9 00:45.4 01:30.1 00:41.6 01:27.0 SB8 00:48.1 01:33.3 SM8 03:17.2 S9 00:34.3 01:16.2 05:45.4 00:43.3 01:24.5 00:40.2 01:23.7 SB9 00:43.8 01:35.6 SM9 03:05.8 S10 00:32.1 01:09.8 05:17.5 00:39.8 01:19.9 00:35.1 01:17.5 SM10 02:56.4 S11 00:33.7 01:13.7 05:39.0 00:43.7 01:30.0 00:43.7 01:22.6 SB11 00:45.1 01:34.0 SM11 03:05.9 S12 00:32.9 01:13.1 05:32.7 00:39.6 01:23.2 00:36.1 01:16.7 SB12 00:42.9 01:31.1 SM12 03:02.3 S13 00:32.1 01:11.5 05:33.1 00:39.5 01:22.9 00:37.7 01:18.7 SB13 00:41.3 01:28.5 SM13 03:01.6 S14 00:32.9 01:11.9 05:43.7 00:39.9 01:22.9 00:35.4 01:18.5 SB14 00:39.4 01:26.3 SM14 02:59.5 S15 00:30.9 01:08.4 05:03.4 00:36.5 01:17.2 00:34.1 01:14.9 SB15 00:40.4 01:22.0 SM15 02:40.3 S16 00:35.9 01:20.3 07:07.2 00:42.9 01:36.9 00:38.1 02:01.7 SB16 00:44.2 01:44.0 SM16 03:34.5

 96  SWIMMING IN AUSTRALIA – November-December 2003

AUSTRALIAN AGE CHAMPIONSHIPS PROGRAM OF EVENTS & QUALIFYING TIMES CHALLENGE STADIUM, PERTH, WESTERN AUSTRALIA 14th to 18th APRIL 2004 Reproduced from NSW Swimming Summer Almanac 2003-2004

This information is correct at the time of printing.

Please refer to the ASI Information Booklet (usually issued in January of each year at the NSW State Champs) and the ASI Website … www.swimming.org.au … for further and up-to-date information.

DAY 1 DAY 2 Event Age Group Distance Stroke Event Age Group Distance Stroke 1 14 Years Girls 200m Breaststroke 29 15 Years Girls 100m Butterfly 2 14 Years Boys 200m Breaststroke 30 15 Years Boys 100m Butterfly 3 17/18 Years Girls 100m Backstroke 31 14 Years Girls 100m Breaststroke 4 17/18 Years Boys 100m Backstroke 32 14 Years Boys 100m Breaststroke 5 16 Years Girls 400m Freestyle 33 17/18 Years Girls 200m Backstroke 6 16 Years Boys 400m Freestyle 34 17/18 Years Boys 200m Backstroke 7 15 Years Girls 200m Butterfly 35 16 Years Girls 200m Freestyle 8 15 Years Boys 200m Butterfly 36 16 Years Boys 200m Freestyle 9 14 Years Girls 50m Freestyle 37 15 Years Girls 50m Freestyle 10 14 Years Boys 50m Freestyle' 38 15 Years Boys 50m Freestyle 11 13 Years & under Girls 100m Breaststroke 39 14 Years Girls 200m Butterfly 12 13 Years & under Boys 100m Breaststroke 40 14 Years Boys 200m Butterfly 13 17/18 Years Girls 400m Freestyle 41 13 Years & under Girls 200m Freestyle 14 17/18 Years Boys 400m Freestyle 42 13 Years & under Boys 200m Freestyle 15 16 Years Girls 100m Backstroke 43 17/18 Years Girls 200m Freestyle 16 16 Years Boys 100m Backstroke 44 17/18 Years Boys 200m Freestyle 17 15 Years Girls 200m Individual Medley 45 16 Years Girls 200m Backstroke 18 15 Years Boys 200m Individual Medley 46 16 Years Boys 200m Backstroke 19 14 Years Girls 100m Butterfly 47 15 Years Girls 100m Breaststroke 20 14 Years Boys 100m Butterfly 48 15 Years Boys 100m Breaststroke 21 13 Years & under Girls 100m Freestyle 49 13 Years & under Girls 200m Breaststroke 22 13 Years & under Boys 100m Freestyle 50 13 Years & under Boys 200m Breaststroke 23 15 Years & under Girls 800m Freestyle 51 15 Years & under Boys 1500m Freestyle 24 16-18 Years Boys 400m Individual Medley 52 15 Years & under Girls 400m Individual Medley 25 14 Years & under Girls 4x50m State Medley Relay 53 14 Years & under Girls 4x50m Club Medley Relay 26 14 Years & under Boys 4x50m State Medley Relay 54 14 Years & under Boys 4x50m Club Medley Relay Club Freestyle State Freestyle 27 18 Years & under Girls 4x50m Relay 55 18 Years & under Girls 4x50m Relay Club Freestyle State Freestyle 28 18 Years & under Boys 4x50m 56 18 Years & under Boys 4x50m Relay Relay

 97  SWIMMING IN AUSTRALIA – November-December 2003

DAY 3 DAY 4 Event Age Group Distance Stroke Event Age Group Distance Stroke 57 17/18 Years Girls 100m Breaststroke 84 13 Years & under Girls 100m Backstroke 58 17/18 Years Boys 100m Breaststroke 85 13 Years & under Boys 100m Backstroke 59 16 Years Girls 100m Butterfly 86 17/18 Years Girls 200m Breaststroke 60 16 Years Boys 100m Butterfly 87 17/18 Years Boys 200m Breaststroke 61 15 Years Girls 100m Freestyle 88 16 Years Girls 100m Freestyle 62 15 Years Boys 100m Freestyle 89 16 Years Boys 100m Freestyle 63 14 Years Girls 100m Backstroke 90 15 Years Girls 200m Freestyle 64 14 Years Boys 100m Backstroke 91 15 Years Boys 200m Freestyle 65 13 Years & under Girls 400m Freestyle 92 14 Years Girls 200m Individual Medley 66 13 Years & under Boys 400m Freestyle 93 14 Years Boys 200m Individual Medley 67 17/18 Years Girls 50m Freestyle 94 13 Years & under Girls 50m Freestyle 68 17/18 Years Boys 50m Freestyle 95 13 Years & under Boys 50m Freestyle 69 16 Years Girls 200m Individual Medley 96 17/18 Years Girls 100m Freestyle 70 16 Years Boys 200m Individual Medley 97 17/18 Years Boys 100m Freestyle 71 15 Years Girls 200m Breaststroke 98 16 Years Girls 100m Breaststroke 72 15 Years Boys 200m Breaststroke 99 16 Years Boys 100m Breaststroke 73 14 Years Girls 200m Freestyle 100 15 Years Girls 200m Backstroke 74 14 Years Boys 200m Freestyle 101 15 Years Boys 200m Backstroke 75 13 Years & under Girls 200m Individual Medley 102 14 Years Girls 400m Freestyle 76 13 Years & under Boys 200m Individual Medley 103 14 'Years Boys 400m Freestyle 77 17/18 Years Girls 100m Butterfly 104 13 Years & under Girls 200m Butterfly 78 17/18 Years Boys 100m Butterfly 105 13 Years & under Boys 200m Butterfly 79 16-18 Years Boys 1500m Freestyle 106 16-18 Years Girls 400m Individual Medley 80 14 Years & under Girls 4x50m State Freestyle Relay 107 14 Years & under Girls 4x50m Club Freestyle Relay 81 14 Years & under Boys 4x50m State Freestyle Relay 108 14 Years & under Boys 4x50m Club Freestyle Relay 82 18 Years & under Girls 4x50m Club Medley Relay 109 18 Years & under Girls 4x50m State Medley Relay 83 18 Years & under Boys 4x50m Club Medley Relay 110 18 Years & under Boys 4x50m State Medley Relay

DAY 5 Event Age Group Distance Stroke 111 16 Years Girls 200m Butterfly 112 16 Years Boys 200m Butterfly 113 15 Years Girls 400m Freestyle 114 15 Years Boys 400m Freestyle 115 14 Years Girls 200m Backstroke 116 14 Years Boys 200m Backstroke 117 13 Years & under Girls 200m Backstroke 118 13 Years & under Boys 200m Backstroke 119 17/18 Years Girls 200m Individual Medley 120 17/18 Years Boys 200m Individual Medley 121 16 Years. Girls 50m Freestyle 122 16 Years Boys 50m Freestyle 123 15 Years Girls 100m Backstroke 124 15 Years Boys 100m Backstroke 125 14 Years Girls 100m Freestyle 126 14 Years Boys 100m Freestyle 127 13 Years & under Girls 100m Butterfly 128 13 Years & under Boys 100m Butterfly 129 17/18 Years Girls 200m Butterfly 130 17/18 Years Boys 200m Butterfly 131 16 Years Girls 200m Breaststroke 132 16 Years Boys 200m Breaststroke 133 16-18 Years Girls 800m Freestyle 134 15 Years & under Boys 400m Individual Medley

 98  SWIMMING IN AUSTRALIA – November-December 2003

QUALIFYING TIMES – BOYS

17/18 yrs 16 yrs 15 yrs 14 yrs 13 yrs & u 50m Freestyle 0:25.20 0:25.90 0:26.30 0:26.90 0:28.00 100m Freestyle 0:54.80 0:56.30 0:57.00 0:58.90 1 :01.10 200m Freestyle 1 :59.00 2:02.40 2:03.90 2:08.00 2:13.00 400m Freestyle 4:11.00 4:16.20 4:21.50 4:27.20 4:37.00 1500m Freestyle 16:26.00 16:35.00 17:15.00 17:40.00 100m Backstroke 1 :02.60 1:04.30 1 :05.00 1 :07.30 1:10.00 200m Backstroke 2:15.50 2:19.10 2:21.00 2:24.50 2:30.50 100m Breaststroke 1:11.10 1:13.30 1:14.50 1 :16.50 1:19.30 200m Breaststroke 2:35.00 2:40.00 2:40.80 2:46.00 2:52.00 100m Butterfly 0:59.50 1:01.70 1 :02.80 1 :04.90 1:08.00 200m Butterfly 2:13.50 2:18.00 2:20.00 2:23.50 2:31.00 200m Individual Medley 2:15.50 2:18.50 2:20.50 2:25.20 2:30.90 400m Individual Medley 4:44.00 4:46.00 4:57.00 5:10.00 200m Club Free Relay 1:41.00 1 :55.00 200m Club Medley Relay 1:53.00 2:09.00

1. Entry times for these Championships must have been swum in a 50m pool 2. Qualifying time must be achieved since 1st January 2003 3. There are no qualifying times for State Relay Times Approved by the Board of Australian Swimming Inc

QUALIFYING TIMES – GIRLS

17/18 yrs 16 yrs 15 yrs 14 yrs 13 yrs & u 50m Freestyle 0:28.50 0:28.60 0:28.70 0:28.90 0:29.30 100m Freestyle 1:01.00 1:01.70 1:01.90 1:02.50 1 :03.20 200m Freestyle 2:11.00 2:12.50 2:12.80 2:13.70 2:16.00 400m Freestyle 4:32.50 4:35.80 4:36.50 4:38.00 4:43.00 800m Freestyle 9:11.00 9:13.00 9:18.00 9:25.00 100m Backstroke 1:10.30 1:10.50 1:10.70 1:11.20 1:11.80 200m Backstroke 2:30.50 2:31.30 2:31.50 2:32.00 2:34.50 100m Breaststroke 1:19.00 1:19.90 1:20.10 1:20.50 1:21.40 200m Breaststroke 2:49.00 2:51.20 2:51.30 2:52.30 2:54.00 100m Butterfly 1:07.50 1:08.00 1:08.20 1:08.80 1:09.80 200m Butterfly 2:27.50 2:28.50 2:29.50 2:30.50 2:33.00 200m Individual Medley 2:29.00 2:29.50 2:30.50 2:32.00 2:34.50 400m Individual Medley 5:10.50 5:12.00 5:15.00 5:18.00 200m Club Free Relay 1:53.50 2:00.00 200m Club Medley Relay 2:05.60 2:14.00

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