VOL. XVII No. 6 NOVEMBER-DECEMBER 2001

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CONTENTS

National Youth & Age Group Program...... 1 Team Talk ...... 82 ’s feelings about the Terrorist Attack...... 2 Unnatural Selection...... 84 ASCTA Tasmanian Branch – Moving Forward...... 4 Even My Eyebrows Hurt!...... 87 Psychology...... 4 Boys ...... 89 Hormonal Doping & Androgenization of Athletes: Part 1 ... 91 Back to School with Dr. David Pyne...... 11 Preparing for the Million Dollar Challenge...... 99 Mix & Match or straight up? A View on Workout Design ...11 Einstein’s Golf Lesson ...... 102 Model 14-Day Taper: Transition from Training to Racing...12 Training for Middle Distance & Distance Swimming Events14 Coach, I can’t get my Heart Rate up (or down)! ...... 17 SWIMMING in is published six times annually. The Physiological Basis of Fatigue...... 20 Copy Deadline th How to Monitor Body Composition...... 21 January-February 15 January March-April 15th March Motivating your Swimmers...... 24 th Promoting Performance through Injury Prevention ...... 26 May-June 15 May July-August 15th July Duty of Care – Part 2...... 28 th September-October 15 September A Swimming Club’s Training Program ...... 29 November-December 15th November The Secret Weapon of Champions...... 34 Learn-to-Swim: Back to School with Ron Coleman ...... 37 NOTICE TO ADVERTISERS Learn to Swim...... 37 All copy is subject to acceptance by the publisher. All Teaching the Kick...... 38 advertisers must ensure that their advertisements comply Learn to Swim...... 40 strictly with the requirements of all Federal Legislation. The Reflective Practice for Swimming Teacher...... 40 publisher reserves the right to reject copy without giving Aquatic Programming for Able-Bodied & Disabled any reason or explanation. Infants: Part 1 ...... 41 Aquatic Programming for Able-Bodied & Disabled COPYRIGHT ISSUE FROM THE PUBLISHER Infants: Part 2 ...... 44 As more and more articles with invaluable technical and Letters to the Editor...... 47 research data have and will be published through our Building the Perfect Swimmer or D-I-Y Genetic Magazine for our Members to read and use, it is timely to mention Copyright infringements. Engineering for Swimmers & Coaches ...... 51 The ASCTA Magazine (SWIMMING in AUSTRALIA) ASCTA Tasmania October 2001 Clinic...... 54 Publisher strongly advises all concerned that any attempts DQ’ed!: Dealing with Disappointment ...... 55 to reprint articles or excerpts from contents is prohibited Prevention & Cure of the Age-Group Syndrome ...... 56 without the written permission of the publisher and author. The Official Word – 10 Points of Self-Evaluation ...... 58 Any infringements of copyright will be dealt with Bad Pain vs Good Pain...... 59 accordingly. Analysis of National Results for Australian Athletes..... 60 Views expressed in articles are those of the authors and do not necessarily reflect those of the Editor or the World Top LC Swimming Performances...... 62 Board of ASCTA. FINA News ...... 73

WSCA Newsletter...... 77 Olympic Trials Project...... 77

SWIMMING in AUSTRALIA – November-December 2001

• Identify the strengths and weaknesses in our NATIONAL program and institute initiatives to improve or YOUTH & AGE overcome.

GROUP THE CAMP PROGRAM PROGRAM NATIONAL CAMPS By Leigh Nugent, National Youth Coach • National Youth Camps: ROLE OF THE NATIONAL YOUTH COACH 3-4 per year depending on budget. This year, I have targeted Women’s Sprint Freestyle, Women’s Distance, Women’s Medley and Men’s • Create a National Strategy for the development of Youth and Age swimmers in the country. • National Age Camp (was Tip Top): • Provide opportunities for Coach Education & One camp per year. Mostly National Age Gold Skill Development. Medallists. Girls 13-15 and Boys 14-16. There are • Through Australian Swimming, create usually 50 to 55 swimmers involved. international competition opportunities for All of these camps are multi-focused as they provide swimmers in the Youth category. for the swimmer … a training and educational • Identify talented swimmers and coaches and experience. For the coach, they provide the provide the necessary support to fast-track where experience of coaching in a team environment, as appropriate. well as being subjected to the various skill • Coordinate all activities with the master plan set development and educational experiences that are by the Head Coach of Australian Swimming Inc. built into such camps. • Provide swimmers and coaches with the skills to be able to perform at an international level prior to Educational Components selection on a team. • Sports Science – physiology/biomechanics • Flexibility NATIONAL YOUTH PROGRAM STRATEGY • Strength and conditioning

• Psychology • Develop a plan for the progress of the Age Group • Nutrition and Youth swimmer for and . • Career and education • Set up and conduct National Training Camps for Age and Youth swimmers. • Swimming knowledge

• Coordinate with the State Associations to provide STATE CAMPS a national focus on the direction of their State Camps have a coordinated National swimmer/coach development through camps and approach but are tailored to suit the specific needs of competitions. the State. Each State has a State Coaching Director • Provide support to swimmers and coaches through responsible for conducting State Camps. I work program visits. closely with these Directors in developing the Camp • Encourage multi-state camp initiatives. Program and content. These camps generally mirror • Provide new and enhance current national and the characteristics of the National Camps. international competition initiatives. The State Camp Program has a broader structure • Strive to achieve the highest standards possible in in that it covers the State Institute swimmers down to National, State and Home Program activities. the young age grouper in the development squad • Introduce new and develop currently established area. All States are very active in this area conducting Sports Science initiatives. a number of camps and activities annually for each • Encourage coaches to practice the tried and true, category. yet be creative and innovative in their Multi-state camps are an avenue to value-add to programming. our already comprehensive State Camp Program. It is • Create an environment where experienced and sound logic to conduct camps with two or more less experienced coaches freely interact with the States involved. By doing this, we have improve transfer of knowledge. utilisation of resources – financial, human and facilities. It provides a more stimulating environment for the swimmers and the coaches.

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COMPETITIONS Ian Thorpe’s feelings about the Terrorist Attack International competition is an essential component Reproduced from “Swimming World” for the development of Australia’s youth into becoming the skilled international performers 22nd September 2001 currently involved in our National team.

We have now all seen the horrific pictures from New Thanks to the AOC and Australian Swimming, two York and America – spoken to friends and family about new competitions were added to our competition this terrible tragedy – and had a tiny amount of time to calendar… ponder the inconceivable. I experienced New York.

1. Youth Olympics – 18 years and under I’m not happy about the fact that I am able to write – Pan Pac format – held every two years. about it today – grateful – but not happy. If not for it, I 2. East – held in Asia every four would now be travelling, mixing a little business with years. pleasure. 3. Oceania Championships – has been on our calendar since 1993 – used to be conducted My travels were a high priority for me – it gave me a every four years but now looks like being chance to unwind and let my hair down. every two. 4. National Age Series is a proposed annual Now, as I sit and think about the trip I was to make, competition, involving three Australian State it is not important … it doesn’t matter. I find it amazing Teams and, hopefully, some international that, in the blink of an eye, my life changed around me. teams as well. My thought process changed – as did my priorities. I took a look at my life and what I prioritised as being NUTRITION PROGRAM important … it was scary.

A joint program between ASI and Sports Dieticians I then thought about what I have put off and, even Association of Australia has been developed for the scarier, what I had put on instead. I think we all delay National Youth Program. things until tomorrow, and one day there isn’t going to be a tomorrow. I questioned myself … why? This program will involve a specially trained dietician to live for a week with the swimmers at our Why did it take me, and others around me, to National Training Camps. This will allow the experience an event like this to wake up and do what is dietician to work with a small group of swimmers right for ourselves and those important around us … get and interact with them when they are not required for back to the important things in life? training. Practical and theoretical nutrition advice will be provided in the living environment and will Why? encompass daily nutritional needs – food group requirements, menu preparation, purchasing to a I began my travels, arriving in New York late budget, cooking and meal preparation. Monday evening. The Greek taxi driver who was driving a friend and me to our hotel was bragging about WEAKNESSES COMPARED TO THE WORLD how great the weather had been. Ironically, it started to IN AUSTRALIA’S SWIMMING pour.

Women’s – 100 and 200 I don’t mind sitting in traffic in New York – it Men’s Medley – 200 and 400 means that without looking like a tourist you can look up at the amazing skyline that towers and engulfs you. Women’s Butterfly – 100 and 200 New Yorkers don’t look up at the buildings. Men’s Breaststroke – 100

Women’s Sprint Freestyle I awoke early the following morning, just in time to Women’s Distance Freestyle 400 and 800 go for a run and a walk before my day really got Women’s Medley – 200 and 400 underway.

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I ran from my hotel from midtown to Central Park, of capitalism. Maybe they weren’t big enough as a and by the time I got there I was surprised by what an symbol of the great people and the spirit that they incredible day it was. showed in New York.

I proceeded to run downtown from the park. I then The flow of people that streamed north from the walked (swimmers can’t run!). I was “feeling” the devastation was like a school of fish – one following the energy of New York … something I can’t explain nor other. could anyone else … without experiencing the city. There were so many faces – in any other I continued to walk further and further downtown. I circumstance too many to look at – yet on that one day, reached the WTC plaza and looked to the sky in awe. each one a lasting memory in my mind. These twin towers were incredible – a defining landmark in the capital of the world. One thing that really sticks out in my mind was the night I went down to Union Park on 14th Street. There I walked back to my hotel to get Michelle Flaskas, were hundreds (later in the week it became thousands) my manager’s wife. We were looking at going to the of people there, lighting candles in remembrance and in top of the tower on this particular day. respect of those lost. People singing songs to lighten the mood a little and to help everyone to come together. I had been to the top of the tower, but not on a day like this. I hurried Michelle to get ready to beat all the But it was the individual messages people were people and queues. writing – some advice to the President – others hatred towards those responsible for this act of terror … but As Michelle got ready, I went back to my room and mostly little thoughts of wisdom. haphazardly turned on the television, to see one of the twin towers on fire and then the next to be struck by a This was capped off by a very emotional sight when plane. four New York fire fighters walked past. People rose to their feet to give them a standing ovation. I quickly ran to Michelle’s room to tell her to turn on the TV, only in time to hear the President announce this I joined the clapping and cheering, while some cried disaster as a terrorist attack. We watched in disbelief as in appreciation for their fighting spirit and courageous, these monuments to man burnt and bellowed smoke like selfless acts. two giant chimneys. I had seen now the best New York had to offer. I could not fully comprehend that what was on TV was outside my hotel and down the street. It was, in It wasn’t the breathtaking skyline … it wasn’t Wall some way, that I was involved in this news broadcast Street … it isn’t anything that you can build. It was because I was in New York. humans themselves and the human spirit that we can all show. New York is usually a brash, harsh place where most people seem single-minded. It is a place which I cannot understand completely what people are most outsiders could misunderstand without going through. experiencing it. It is a place where you can be, feel or try to be, anything that you want. I was simply there – not involved – just present.

I saw a city change. I saw the good that shone from I hope that one day we can share in the fact that this those that are always criticised. will never happen again.

New York was like a small country town of Now is certainly a time for justice – but not revenge. millions. People came together – everyone supported one another. Everyone responded to a disaster with a Our thoughts are with those who have been lost in level of the highest distinction in human nature and love this tragedy and our hearts go out for all the Australians … love for each other … supporting those who had who have lost, and to our brothers and sisters around the loved ones lost or known someone involved in this world who have also lost. tragedy.

The buildings were so large that everyone in New York knew someone. They were a sign of the strength

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ASCTA Tasmanian Branch… Moving Forward Swimming Psychology By Craig Townsend By Rachel Kim Rickards Craig Townsend is Director of “It’s Mind ASCTA Tasmanian Branch President over Matter” in Sydney, Australia, and has August 2001 Forum worked in the in the area of mental The President Tasmanian Branch of ASCTA, training for swimming, sport and personal Rachel Rickards, with the help of Fiona Redgrove development for over a decade. He has, in recent months, taken considerable steps believes in empowering people and towards the development and future success of the teaching cutting-edge skills to extract the State’s coaches and teachers and, on a broader scale, utmost from their talent. swimming in Tasmania. Also of extreme importance Tip No.21 is our commitment to breaching the gap previously MAINTAINING FOCUS FOR formed between coaches and teachers, placing emphasis on the creation of positive working A WEEKLONG MEET environments and interaction throughout the State. How can a swimmer possibly remain focused over A group of enthusiastic and motivated coaches a 5-6 day meet? and teachers from around the State seized the How can you be positive about swimming a final opportunity to take part in a forum promoting the tonight if you’ve only qualified in the heat in 4th interaction of swimming schools and clubs, place this morning? The answer to these questions is networking, expression of ideas, and many other this… topics integral to the direction of our industry. The forum also provided the chance to form a solid base Switch on, then switch off. from which the ideals and future aspirations of our What I am trying to say is that swimmers require a organisation can be derived, while also prompting the special mental approach, which I call ‘switch on, continued enthusiasm and education of those switch off concentration’. This means you have to involved. switch your concentration on for a race, but once the Social interaction and the strengthening of race is over you must switch it off again. Switch on, relationships within Tasmania’s swimming fraternity switch off. Then when it’s time to swim another race, was enabled through the staging of such an event, with coaches and teachers of all levels and sectors you do this all over again. sharing ideas on a wide variety of topics. As a result, Let me explain how to do this. Before a race, you the future interaction of swimming clubs and schools have to ‘focus’ upon it, to get yourself into the right from throughout Tasmania has been initiated – mental state to swim well. subsequently leading to the development of our sport But here’s the part that most people don’t know. within all areas. Once the race is over, you must mentally switch ASCTA Executive Director, Michael Ursu, in attendance at the forum, demonstrated his yourself off and detach from the race (regardless of commitment to the assistance and education of how you went in the heat swim). coaches and teachers – while also gaining valuable You see, if you think about that last swim all day feedback regarding future directions and associated before your next race, you are going to be mentally ideas. Among numerous initiatives discussed was the exhausted by the time you get there! Believe it or not, prospect of forming a committee, those involved your mind does not like to think about the same thing listed … Corrina Travers, Fiona Redgrove, Denise all day long, it wants some variety! Palmer, Gary Penicott, Sandra Yaxley, Steven Morris and Tony White. So if you’re worrying all day about a heat swim The next time ASCTA Members will be coming that didn’t go so well, you’re not going to be in your together will be on the 13th and 14th October, when best shape for the heat that night, in fact, you’re David Urquhart will be giving up his time to come to going to be feeling very tired for that race. Tasmania in order to help run a clinic weekend for Why? Because if your mind controls your body, Coaches and Teachers. then it makes sense that when your mind gets tired, The future of the Tasmanian Branch of ASCTA, then your body is going to feel tired as well! within all sectors of the association, is undoubtedly bright – with the determination and commitment to So if you want to have lots of energy, then you future successes and development. Educational need to rest your mind (as well as your body). A clinics involving coaches and teachers are among rested mind makes the body feel rested, too. several current and future objectives, with our short- So the best thing to do after you’ve ‘switched term goal being for Tasmania to hold an ASCTA yourself on’ for a race is to switch off and forget mini-conference, encouraging all coaches and about it for a while. teachers to work together for the benefit of swimming. Once the race is over and you’ve warmed We look forward with optimism and are confident down, have some fun. Chat to some friends or your of future achievements. family, watch some of your friend’s races, read a

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book, talk to your coach, have a laugh, go outside for what you can do! In fact, it usually makes you feel a while … just think about other things for a while to unmotivated, tired, slow, depressed, etc., etc. recharge your batteries for your next race. So all you have to do to change this all around is Then as your next race approaches, you take some to reverse the process, and start coming up with time to begin ‘switching on’ – visualising the race heaps of reasons why you WILL succeed! you want to swim, talking positively to yourself ... Now here is the secret… then you go out there feeling mentally and physically As soon as you can think of MORE REASONS refreshed, recharged, rejuvenated and ready to blow why you will succeed, than reasons why you might them out of the water! fail, you will succeed. Your motivation and positive Don’t get me wrong, however, if you swim a energy will come back and you should put in a fine fabulous heat in the morning, ENJOY it for a while! performance. Think about how great you were, how brilliant The trick is to program your mind by focusing on you feel, how great everyone thinks you are, how the positive reasons, not the negative - and at first this those poor unsuspecting swimmers never had a can be very difficult! chance against you ... but then, switch off. When you are feeling negative, you often cannot You can always come back and think about it think of any good reasons at all why you’ll succeed! again later, and there’s the rest of your life to look This is very common, so don’t worry, just continue to back on that fabulous achievement. But don’t just focus upon the positive reasons, and eventually a few think about the race all day, or you will get tired. small positive reasons will come to mind ... e.g. “I This is the approach to take when you have long will succeed because I’ve done well in the past” - not days at the pool – switch on, switch off, and it’s the a world-beating reason but at least this is a start! way to stay ‘tough’ mentally and physically for every Then, continue to do this, and the longer you do, single race throughout the meet. the more you will find that these positive thoughts Try it. If you take care of your mind, it will take will appear more and more until your mind becomes care of your body. flooded with thoughts of success. Soon you’ll have a Tip No.22 whole bag of reasons why you will succeed: HOW TO TURN AROUND A BAD DAY “I’ll swim great because ... I feel great today, and What do you do when you have a meet coming ... I’ve done some good times in training, and ... I up, but suddenly find that you cannot think one beat (Ian/Mary) here last year, and ... my coach positive thought? thinks I can do it, and ... these are my best events, and Plus, what do you do if you don’t BELIEVE that ... I’m going to show them what I can do” … etc. you can swim a particular time, or beat a certain Once your mind is thinking this way, you are competitor? programming your inner computer for success. The answer lies in your thoughts, and Remember, your mind works just like a computer, surprisingly, your ‘reasons’. and so your swim is the computer ‘printout’ – yet What I am talking about is … the reasons why your computer can only print out the data YOU put you think you CAN, versus the reasons why you into it – garbage in, garbage out, as they say. think you can’t. So feed your mind great reasons why you’ll It’s a constant battle between the two every day succeed and you will bring out the best in yourself! you get out of bed. It really is a case of “which one Tip No.23 will win today? HOW IMPORTANT IS A For instance, if you find yourself feeling a little REPUTATION? down about a meet this weekend – all this means is How important is a swimmer’s reputation? that your mind has found more reasons why you Does it have an effect on other swimmers? CAN’T do well, than positive reasons why you CAN! Sure it does, overall a swimmer’s reputation has a Your negative reasons could be a whole range of huge effect on most competitors – but here is a piece possibilities – “I won’t do well because of ... the of information about reputations, which you may water temperature, sickness, recent slow times, I never, ever want to forget. don’t like the pool, I never been Ian, my dog died last A swimmer’s reputation is ONLY powerful if you week!” … and so on. ALLOW it to be! This is quite simply a case of: Negative defeated If you take the approach that you are only Positive – by 10 reasons to 3! swimming for second place because you think your Needless to say, when this happens, you don’t feel competitor is too good, you have fallen into the very motivated to go out there and show the world reputation trap and will probably swim a slow time –

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and yet if you pay no attention to it at all during the important thing to do; don’t give anyone else’s race, it will make no difference at all. reputation the time of day. Don’t respect it, forget it – If you have a reputation yourself, by the way, this and remind yourself that they will only be as good as is great news, because many competitors are quite their time on THAT particular day, not from the intimidated by reputations and will often swim badly results of the past two years. against you in meets. Reputations can be a big trap if you allow yourself This is a fact! It even happens at the very peak of to fall into them, so by all means, cultivate your own the swimming world. reputation, but never worry about anyone else’s at all I read a few days ago that , the – because if you pay no attention to it, it will have no world champion 50m, 100m and 200m Backstroke power over you. titleholder, said that he wanted to instil in his rivals Tip No.24 the mentality that they were racing for second REVERSE PSYCHOLOGY CAN TAKE place, and that when it came to major events like THE PRESSURE OFF the , the gold medal was already There are champion swimmers who occasionally gone. use unusual approaches to achieve their goals. This is very clever thinking, despite the fact that it Some of these unusual methods may not be great has apparently brought some strong words in reply for all swimmers to copy, yet some may find these from other swimmers (who say they refuse to swim alternative methods very helpful. Here is an example for second place). of an unusual approach, which may (or may NOT) be Before I mention why, let me say that I generally useful to you. You be the judge. would not recommend most Club swimmers to try Susie O’Neill admitted this week, after qualifying this tactic unless you have the performances in the for the 2000 Australian Olympic team and breaking pool. The fact is – Lenny’s words carry a lot of Mary T. Meagher’s 19 year old Butterfly record, that weight because of the fact that he is the world she uses pessimism to help reach her goals! champion, and he can back up much of what he says What this means is that she actually tells herself with his performances in the pool. that she probably WON’T achieve her goals and so However, by saying this to the other swimmers, there is nothing to feel pressured about – in fact (in all he is really trying to do is place a very tiny seed of her mind) she probably believes that the pressure is doubt in his competitors’ minds that is all that may be really on her competitors! required to get a slight edge over them. This is often called ‘reverse psychology’, which is If his competitors do not beware, these small where you pretend to yourself that you believe the seeds of doubt can turn into fear, and subconsciously opposite of what you REALLY believe. If that they could find themselves swimming for second sounds confusing, you’re right! To help make this place. clearer, I’ll say it again – you pretend to yourself that We’ve discussed in the past how small things such you believe the opposite of what you really believe. as your mental attitude and your body language can This can take the pressure off you, and you can influence your competitor’s morale – and certainly if place it onto someone else! you can create a reputation for being a strong A highly-rated swimmer who is often under the performer it can make it mighty tough for your pressure of being expected to win could find this to competitors mentally. be a great pressure-release technique, but be warned has used some powerful mind – this method will not work for everyone, it will games in past years to set up an aura of only work for particular swimmers. So it is invincibility around his reputation, which seemed definitely something to try for smaller races first, and to make others feel like they were swimming against see if it works for you, before you try using it for the a legend instead of just another competitor – however big meets. some contenders are now making strong claims to The reason why pessimism can be effective for take over his place on the pedestal. certain swimmers is this; some swimmers feel that Perkins said at the Olympics that the mind there is already enough pressure on them (from is so powerful that certain swimmers could actually others) to perform, without them having to apply control the pace of the entire race – he mentioned any extra pressure on themselves by also that when Alex Popov slowed down, the others expecting to win! seemed to slow down as well – almost as if he was After Susie O’Neill disclosed this fact about her orchestrating the whole race himself! attitude, several others also admitted to using the This is the power a reputation can have, but if you same method. Pessimism (when used correctly) can don’t have a great reputation yet, then this is an actually be a way of mentally relaxing, by

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‘deceiving’ yourself into believing that there is the best 50m you ever swam in your life, in your absolutely no pressure on you, and that you can relax favourite event (or you can even use an entire race, if and just go for it. This allows you to go out and swim you like). Then, write it down next to the word a more ‘relaxed’ attacking race – instead of trying too “Race” (including the location and event you did hard and possibly holding back, which quite a lot of this). swimmers can often do. Now, remember the best turn you’ve ever done It is important to know that this approach would (this might take some real brainwork to remember not work for a swimmer who is struggling to find this one, but you can do it if you keep your mind confidence; they would definitely need a more focused on it). Once you remember your personal positive, upbeat approach. A negative approach best turn, write down the location, date and event would only reduce their confidence even further, and (naturally) next to the word “Turns”. so this approach must not be used to extreme OK, we’ve nearly finished creating your dream measures, even by confident swimmers. race. The ‘pessimistic’ approach can really only work Now, last of all, remember your most brilliantly well for swimmers who are already in the spotlight powerful finish ever, think of one that really stands and wish to get away from the pressure a little – and out – and write down the time and place of this next even many of those may much prefer a positive to the word ‘Finish’. approach. Your dream race is complete, and you are ready to Another benefit Susie O’Neill found from being use it. pessimistic is that it prevented her from ever being Now look at the paper and look at the best race complacent after a great swim, she always knows that segments you’ve ever swum – your best dive, your she must continue to work hard and improve even best laps (you use the 50m lap you wrote down for further. every single lap of the race), your best tumble turns, The key is to experiment - find out which and your best-ever finish. mental approach works best for you, and once you OK, now close your eyes, and now join that race find one that works for you, stick with it! all together in your mind, like putting together a Tip No.25 jigsaw puzzle of film and video clips. Put them all CREATE YOUR DREAM RACE together as one race, and this is now the movie of you I am sure you, like most swimmers, have at your absolute best! experienced a time when you felt like you were in the Mentally play this through your mind regularly, zone, where every action flowed absolutely especially at training, and make this dream race your perfectly and effortlessly. These are times when you goal to achieve in training and the meets. Then, feel, even just for a few minutes, like you are the rewind and play it through your mind again, and world champion. again, and again until you know it backwards. When Well, those times when you felt invincible can you can do this, you will soon notice your times propel you towards even greater success in the coming down and the quality of your strokes future! improving. You can do this by mentally constructing your As time goes by and perform even better dives, own “dream race”. laps, turns and finishes, add these to constantly This is something you can use and practice in update your dream race, taking out any old race training, so that when you reach the big meets; you segments which are no longer your best ever. will be ready to put your dream race into action. So if you haven’t done created your dream race Here’s how you do it. yet, go and do it right now. First of all you need a pen and paper, and then I Use this as your benchmark, the peak of your want you to really think hard through the archives of swimming career that you aspire to achieve all over your memory bank, because I want you to remember again. By remembering and using your dream race, it the time and the place that you did the ‘best dive will bring you plenty more in the future! you’ve ever made’. Tip No.26 Yes, you CAN remember if you try hard enough! MOVING UP TO A NEW AGE GROUP Your best dive ever ... think for a moment. Do you feel under pressure when you move up OK, once you’ve remembered, write down the into a new age group of swimming competitors? word “Dive” on the paper, followed by the location, It seems that many swimmers do. Many seem to date and the event where you had this fabulous dive. feel that any reputation they may have earned in the Now, I want you to think back over all the meets past age group no longer means anything now that and training you’ve done in the past and remember

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they’re swimming against older swimmers, and this always be people out there who are simply jealous of really isn’t true. their success. If you were a “performer” in your past age group, In fact, criticism from other people can almost be then your reputation will follow you into the next one regarded as a sign that you are making progress! – and don’t worry, everyone will want to know who No one can make it to the top of the heap without you are and what you’ve done in the past. Your having to overcome negativity and criticism from reputation as a good swimmer will follow you others along the way, this is all just a normal part of wherever you go, never worry about that. And there being successful. Remember, the more successful is nothing surer than the fact that you will eventually you become, the more criticism you’ll attract – this is show everyone what you are capable of doing, no just part of the price of fame! matter how long it takes. So don’t automatically assume that the older Of course, it is true that that in junior swimming swimmers have all the advantages, because even if there is often a physical advantage to the older you are not quite up to their speeds yet, you will soon swimmers of an age-group in size and strength, be breathing down their necks! Hang tough and you however I have found that the worst part of ‘aging will succeed. up’ is that many swimmers mentally give up, because Tip No.27 they think they will automatically come last in every BEND YOUR REALITY! race against older swimmers. The mind is so incredibly powerful it can actually Once a swimmer has given up mentally, it bend reality so that you will no longer experience a wouldn’t matter if they had the talent of Ian problem you may have been battling to overcome – Thorpe or , they simply would not we’ve already discussed how the mind can overcome perform. pain, nerves, intimidation, negative thoughts and a When the body is being powered along by a mind, whole host of other problems. which has given up, the body has no option but to I once heard a true story about a group who give up as well. For your body to perform, your mind became trapped inside a cave whose entrance became must be directed towards a positive goal. sealed by a landslide. Only one person had a watch So the first thing to do (in this new situation of on, and so to stop the others worrying about how long older competitors) is to look for ways to boost they had before their oxygen ran out, every TWO yourself up mentally, or even turn the situation hours he announced to the group that ONE hour had around completely, until you actually find it an passed. advantage to being the youngest in your age group! This made the others feel that time was going For instance, have you ever thought that possibly slowly, and that they actually had more air left in the the older swimmers would not enjoy losing to a cave than they really did! younger swimmer, and they may be feeling a little They were eventually rescued – and had all pressured to perform better than usual? survived, except for one, the owner of the watch who Really, the new kid on the block should have no knew the real time! pressure to perform at all, as no one really knows This shows how we have the ability to bend our what to expect from them in the older age group. reality to suit us better. Yet the more established swimmers may feel they Another example of this is , a have their ‘position’ and reputations at risk from swimmer who qualified as the youngest swimmer in some young upstart swimmer who has burst onto the the Australian 2000 Olympic team. scene! Her coach used to get her to imagine that while Even if this isn’t the case (yet), these are great she was swimming, she was being chased by a giant scenarios you can play through your mind to help sand crab (a common ocean-dweller possessing huge take the pressure off! scissor-like arms which can incur a small but painful Also, remember that any sign of ‘unfriendliness’ injury to human skin!). directed towards you by some of the older swimmers Needless to say, this provided plenty of may simply be due to the fact that some of them are motivation for her to swim faster – she definitely feeling a little threatened by your presence! Once didn’t want the imaginary sand crab to “nip” her on again, this is something you should use for the toes. She actually credited this simple method for inspiration, rather than worrying that everyone does her success after qualifying for the Olympic team. not like you. Something you must always This is another simple case of creating a new remember is that most highly successful people reality, and so here is another method you may wish are NOT liked by everyone, because there will to try, which I have never mentioned before.

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Before I go any further, I must remind all But one of these mysterious intangible qualities swimmers that because everyone is different, some they both possess is mental toughness. Mental swimmers may get better results experimenting with toughness means to have the ability to pull out your their own methods – as there is no ONE method that best when your back is to the wall, and when will work for everyone. everyone else is counting you out – you are counting Most swimmers have experienced the power of yourself in. Mental toughness is extreme persistence. swimming with, or against, the ocean’s (or a river’s) To simply never, ever give up, no matter how current. Swimming against the current, you feel that many people say you are “washed up”. you are simply getting nowhere fast! But if you a Kieren Perkins was considered a very outside swimming WITH the tide, you often feel that you are chance of even making the Australian Olympic moving at 10 times your normal speed, almost flying Team, with the names of Thorpe and Hackett making through the water with amazing effortless power. all the headlines – and yet, surprise, surprise, he was This is the feeling you may wish to mentally there again. Why? Because even though others experiment with in the pool when you are in an doubted his ability to do it again, he never did. outside lane. Rather being psyched out by it, bend He would definitely have gone through some your reality so that you feel that you have the tide rough times, however, when he would have behind you (and in your lane only), whilst the other wondered “am I going to make it?” but in the end swimmers are simply swimming along in still water. he never, ever gave up on himself. He overcame the Imagine that you are flying through the water doubts and fears and pressed on anyway, proving effortlessly, pushed along by the enormous force of many of the “experts” (who had written him off) to the tide. This is a simple visualisation technique, be wrong, as only a champion can do – by winning which may work wonders for your speed, when the Olympic silver medal. It’s inspirational stuff that normally swimmers are feeling disadvantaged by puts shivers down your spine when you think about their lane. it. It’s similar to another visualisation technique I The same can be said of Popov, who apparently mentioned in an earlier tip, where you imagine that went through some motivation problems earlier, but your lane (only) is lit up with vibrant energy, which what did he do? Give up? No, he came back and energises your body and makes you swim faster. showed the world what he can do. That is mental The fact that these techniques work shows very toughness, and that is what makes a true champion. simply that ‘it’s all in the mind’. I am not saying that champions never doubt It’s just a matter of bending your reality to suit themselves. They do – but only at times. But they yourself, until you eventually feel as if you cannot go manage to come up with enough belief in themselves wrong. Many swimmers are very sceptical about to ride through it, overcome it, and beat it once and trying these unusual methods initially, only to be very for all. surprised at the difference in their results! Never be So if ever your belief is wavering, don’t worry. afraid to try something new, it might make all the All champions waver at times, in a sport as difference! demanding as swimming it is virtually impossible not Tip No.28 to – but the fact is, you can ride through it, and beat MENTAL TOUGHNESS MAKES it. CHAMPIONS It doesn’t matter how many people write you off Alex Popov and Kieren Perkins have several as long as you believe in yourself. things in common; both were trying to win the When it comes down to it, your own opinion of Olympics for the third time in a row, and both are yourself must ALWAYS be the most important. Do true champions who have earned the title of being not ever let anyone else’s opinion of you be more “mentally tough”. important than your own! That’s what champions do, I read how Popov was meant to be going through they simply will not take ‘no’ for an answer – they huge motivation problems trying to get himself up for always manage to find a way to get ‘yes’. Always a third Olympic Games, and yet soon after he set a remember … “Whatever you can conceive, and new world record to put the world on notice that he is believe, you can achieve”. not a spent force. Tip No.29 What makes these champions so good? Usually WHO DO YOU SWIM FOR? it is a whole bunch of small reasons rather than a Champion swimmers train every day and swim at couple of big ones – and some of these reasons you meets because it is their OWN personal ambition. couldn’t even put your finger on. No one else’s … just their own. Sure, it’s also nice to win for other people, such as parents, coach or

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friends, but if these other people became the MAIN before it begins to burn, because your mind’s job is to reason why they trained everyday, they simply would keep you out of harm. This also means that to NOT succeed … it’s as simple as that. succeed in swimming (and life) we must do one of If these swimmers do achieve some results, it these two things; we must enjoy what we do, or would only be through sacrificing something far otherwise, we have to find a WAY to enjoy it. more important, such as happiness in their own life. So if you are not enjoying your swimming, it is This is a major point, because regularly I see essential to ask yourself why – and change swimmers becoming disillusioned with their ‘whatever it takes’ to get yourself back in the swimming because they feel that they are striving for successful ‘Happiness Club’. goals which are not their own, but someone else’s. If you want to succeed, get happy! Unhappiness, Often these swimmers feel pressured to time and time again, has proven to bring failure, perform, and often feel ‘guilty’ at the very thought because it simply affects every major area of a of changing their goals to something they might swimmer’s life – their emotional balance, motivation, actually want (such as changing events, meets, or perseverance, their relationships with coaches and even having a break) – all because they feel other swimmers, and every other aspect of their emotionally responsible to keep someone else happy. training. The bottom line is this – you cannot succeed Some major reasons for unhappiness I’ve come unless you enjoy what you are doing. across with swimmers I’ve worked with included … This is NOT to say that you have to enjoy every boredom and lacking variety in their training … a single moment (there’ll always be some areas which personality clash with a coach or other swimmers may not be enjoyable), but the overall reason why in their squad … and being stressed out time-wise you get out of bed in the morning must be because through other commitments such as work, school, you are happy with what you are doing. family and social life. This is actually a major principle, which applies to These are all things that can arise in everyday life, ‘life’ as well as swimming – you must either enjoy however they are also things that can be fixed! it, or find a way to enjoy it – if you wish to succeed. There simply isn’t a problem that can’t be fixed No one else’s motivation will ever be enough to completely or improved in some way – the key is to keep you going, you must have the motivation inside look for the answers. you already. Personality clashes are a classic example. All champions are self-motivated, driven Successful people take responsibility for their own people, they know what they want and they go happiness; they don’t rely on everyone else to be nice after it – and they would never, ever bother trying to to them before they can enjoy themselves. accomplish something that did not motivate them, not Champions rise above these situations and even if their best friend wanted them to do it. This is decide that nothing is going to get in their way of because they’d know that it would be a simple waste what they want – they must either fix these of their time and energy. personality clashes, or get away from them, so they It’s important to swim for yourself, and no one can focus and swim in a more positive, enjoyable else. Because this is only kind of motivation which environment. will succeed, or be for your own benefit. Once again, This is not to say that these problems are not valid it is always NICE to win for other people, but don’t concerns – they are! And that is why they should be make them your focus – or it will steer you in the treated and fixed quickly, before you find your wrong direction. Always follow your heart and do motivation beginning to become affected – this is what makes you happy, and you cannot go wrong. what all swimmers should do when faced with a Tip No.30 problem. THE SECRET TO SUCCESS: HAPPINESS If you ever begin to feel that you’re losing your Do you enjoy training and swimming meets? motivation, ask yourself why. If it has to do with I hope so. Because here is a fact of human your training, or a personality clash, talk to your psychology, which many do not realise – humans can coach and discuss it with them, to see if her or she ONLY truly succeed at things they enjoy. can help. If it is your busy schedule, sit down and Why? Because your very own subconscious write out a new one, and see if you can fit in a little mind’s purpose (in every life situation) is to move more relaxation. Life is too short not to enjoy what you AWAY from pain, and TOWARDS pleasure! you are doing, and once again, if you really wish to It’s a natural human instinct we simply cannot escape succeed, your enjoyment is an essential ingredient - a – this is why, for instance, your reflexes plain and simple fact. instantaneously move your hand off a hot stove

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Put your own personal happiness at the very top BACK TO SCHOOL of your priority list – and never, ever let it drop below number one. with Your motivation must always be there before you can make any serious attempt at achieving any goal. Dr. DAVID PYNE This does not mean that you’ll enjoy every waking second of your life (there will always be some areas MIX & MATCH OR STRAIGHT UP? which are not as enjoyable as others), but the main A VIEW ON WORKOUT DESIGN thing is to overall enjoy what you do. This applies to One way to characterise Australian swimming your life just as much as your swimming! coaches is to put them into one of two categories in If you love your swimming, then you’re in the terms of the basic design of their workouts … mix driver’s seat – and you can’t go wrong. Don’t change and match or straight up. The ‘mix and match’ a thing! coaches often the Individual Medley or Form Stroke But if you don’t, find out why, and fix it. Never specialist, create intricate masterpieces for each let anyone, or anything, affect your motivation – workout with tremendous variety – a mixture of all because this is the very thing that gets you out of bed strokes, distances and drills – with a guarantee that every morning! Protect it … treasure it – because it’s the next 50m will always be different from the last. an essential part of who you really are. The ‘straight up’ coaches, in contrast, are more often your Freestyle and/or Distance merchants who don’t ‘The Mind controls the body, waste time or whiteboard space with their five-line and the mind is unlimited.’ program that takes 15 seconds to write up, but two and half hours to complete. Why has this difference evolved and what does it mean for preparing the majority of swimmers who don’t swim the 400m Individual Medley or the 1500m Freestyle? The ‘mix and match’ type workout has largely BUSINESS FOR SALE evolved through the efforts and successes of our 3 YEAR COUNCIL LEASE leading Individual Medley (IM) coaches. For IM swimmers, it is essential that all four strokes are SUMMER SEASONAL POOL developed in both isolation and combination. Some of the most eye-catching sets that I have seen are October 2002 – March 2003 built around the creative (almost magical) integration October 2003 – March 2004 of distances, intensities, work-rest ratios and strokes, all in the one set. I think we would all be proud of October 2004 – March 2005 putting together some of these works of art. All competitive swimmers should develop and utilise Situated three hours’ drive from Sydney is a one- each of the four strokes from an early age. This mixed approach will improve each of the strokes in pool country town with established Swimming its own right and be extremely useful in providing a Club, Swim School (Coaching & Learn-to- broad background for developing a swimmer’s main Swim) and Kiosk facilities. stroke to national and/or international level. There are some swimmers who rise through the ranks, even to Management of the complex lends itself to a the national team, who are a short a stroke or two and husband and wife team or an enthusiastic young this is certainly limiting when attempting to design a manager with coaching aspirations. full range of workouts. For Breaststroke and Butterfly swimmers, a mixed For more information about this great approach is necessary to support the relatively high opportunity and location, phone… energetic demands of these particular strokes. For a given speed, Breaststroke and Butterfly requires a higher energy output than either Backstroke or 0412 454 367 . For this reason, it is not possible or desirable to complete the same volume of training with each stroke and consequently Backstroke and Freestyle should be used to support stroke specific work. This situation is changing a

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little at the elite level, with some of the more ‘Straight up’ swimming also permits coaches and specialised programs, especially Breaststroke, swimmers more opportunity to perfect the technical utilising a higher percentage of form stroke than five aspects of the stroke. Everyone would acknowledge or ten years ago. that it takes considerable time and patience to learn, The arguments for mixing strokes centre on the refine or change stroke patterns. Movements that need to develop all the strokes, recruit of all the have been rehearsed thousands and thousands of major muscle groups, practice the necessary times require a great deal of work to eliminate faults transitions in IM swimming (Butterfly-Backstroke, and reinforce correct techniques. The straight up Backstroke-Breaststroke, Breaststroke-Freestyle) and converts would suggest that this process is more to meet the principle of a varying stimulus to easily achieved in simple longer sets rather than maximise technical and physiological adaptations. mixed sets which change frequently in nature. This approach also requires the concentration (and The arguments mounted against the ‘straight up’ commitment) of the swimmer throughout the philosophy include several performance, workout. All coaches would agree that swimmers physiological and psychological reasons. Many should continually work on the technical aspects of coaches argue that an effective warm-up must include their swimming and concentrate on the correct pacing the full range of strokes, drills and intensities, in of each repeat. Having the swimmers think about order to adequately prepare swimmers for the main their work should keep them focussed on the task at set(s) of the session. Some swimmers waste the first hand and is preferable to going to “sleep” halfway part of the main set by not being able (ready) to start through a set of 1000’s. with the required pace. Coaches and swimmers also The counter argument put by the ‘straight up’ point to the potential problems with boredom and coaches is that all this is fine for IM switching but in lack of concentration as one approaches the 5th 800m large volumes is too broken and disjointed for a Freestyle repeat on an 11:00 cycle. majority of swimmers. The argument goes that the Of course, there is no correct answer to this swimmers (and their physiology) never get a chance question. On balance it is suggested that a to settle into some solid work before the next change combination of ‘mixing and matching’ and ‘straight is made. Both swimming skills and various up’ is best for most swimmers in age group or elite physiological capacities may be developed more programs. More specialised work is recommended, at effectively through the controlled repetition of efforts appropriate times, for elite swimmers and those with the requisite level of technical precision, and specialising in the Individual Medley (‘mix and metabolic and neuromuscular specificity. The latter match’) and Distance Freestyle (‘straight up’) events. aspect would satisfy the requirements of overload and As always, the situation that coaches find themselves specificity which are fundamental principles govern- in will play a large role in determining the type of ing the adaptations to training. workouts that are needed. Why is it that too much of Therefore, the ‘straight up’ proponents contend a good thing is never a good thing? that is generally better to have warm-ups and main MODEL 14-DAY TAPER: TRANSITION sets undertaken in a simple format. This approach FROM TRAINING TO RACING permits each aspect of training to be fully developed One of the key challenges for a coach is the in isolation without interference from other forms or transition from training to racing. This process, types of training. Warm-ups should take a general commonly referred to as the taper, is a frequent topic then specific orientation where some low to moderate of discussion amongst swimming coaches. Some intensity straight swimming (up to a total of 2000m) swimmers, who are amongst the best trainers in your is undertaken initially before more specific drills or group, may not be able to convert increased fitness pace work is completed. This thinking also applies to (resulting from a well-developed and executed aerobic or recovery sessions where simple straight training program) into peak racing speed. A proper sets are preferred … e.g. 4x800m on 11:00-1,3 taper program may help the swimmer take this next alternating Freestyle/Backstroke by 100m intervals; step. This article presents an outline of a standard 14- and 2,4 Freestyle pull with fins, all swimming at a day taper for a competitive swimmer. It is not heart rate of 140bpm (or 60 beats below max). The intended to be the definitive training program, but ‘straight up’ coaches (and their swimmers) aren’t simply a means of examining some of the important bothered with the idea of mixing and matching too features of tapering and to provide some ideas for much in these aerobic sessions … they just want to your own planning. get in and do the work with a minimum of effort and The taper is the final part of a season’s fuss. preparation and is characterised by a reduction in

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volume of training and the development of race morning session to coincide with the time of the heat speed. In a full taper for a major swimming sessions at the competition (normally around 0900 competition it is common to reduce the volume of hours local time). Whilst this makes good sense, training by approximately a half (50%) to two-thirds there is no need to go overboard. There are stories (66%) of the peak weekly volume for that (legends) within Australian swimming of coaches preparation. In most elite swimming programs, the having their final few training sessions at some very weekly volume may reach a high of 60-80km. On strange hours just to fit in with the timing of the this basis, the final two weeks of the preparation meet. 4. Type: The type of session is indicated using a should be approximately 0.50x80km = 40km to classification system that we have used at the 0.50x60km = 30km in volume. For minor and less Australian Institute of Sport and at the National important competitions, coaches may elect to “swim Altitude Camps during 1994 and 1995. This system through’ a Meet or just have a “mini-taper” of a involves a simple five-point classification by couple of days. Whether you are planning a full or intensity (and swimming speed)… mini-taper the principles and guidelines are basically Level the same – reduce the volume and sharpen the speed 1 Represents low to moderate intensity aerobic training. Represents moderate to high intensity anaerobic of training. 2 threshold training. There are many factors that influence the structure Represents high intensity maximal oxygen uptake 3 and dynamics of a taper. These include … the age training. 4 Represents high intensity lactate tolerance training. and experience of the swimmer, event distance, 5 Represents maximal effort short sprint training. current fitness level and training background. The 14- It can be misleading to assume that these levels day program discussed here illustrates some of the only refer to the physiological intensity (energy cost) features of a taper for an elite swimmer. All tapers of a particular training session or set. More need to be tailored to suit each individual swimmer’s importantly, the aim is to increase the speed at a requirements. certain intensity or level ... e.g. for Level 3 which is 1. Day: This model outlines the training plan for high quality maximal oxygen uptake (aerobic) during the final 14 days of a full preparation for a work (or heart rate sets as commonly referred to by swimming competition. In the final few weeks it pays many Australian coaches) a swimmer might be able to focus in on the actual number of days to the meet to hold 1:05 for 100m Freestyle repeats at a heart rate and use this in the planning of the program. At the of 170bpm. With a progression in training and elite level, it is a common practice to throw away the fitness, this swimmer should be able to hold faster normal Sunday to Saturday calendar. Whilst some than 1:05 at the same heart rate on the same interval. swimmers grumble at giving up their weekends, a A common mistake is to focus only on the little inconvenience may be rewarded with a physiological response … e.g. high heart rates … and complete preparation and, hopefully, enhanced not the swimming speed (or time per 100m) that the competitive results. physiological response is associated with. Measuring 2. Microcycle: One feature that is used frequently heart rates is the most practical way of assessing-the in the planning of athletic training programs is the physiological response, although more coaches now term microcycling. Microcycling refers to the have access to blood lactate testing. planning of small blocks of training days from as 5. Volume (km): During the taper the volume of little as two or three days up to seven days (a full sessions is reduced relative to the levels achieved training week). A number of microcycles make up a earlier in the preparation (endurance phase). By the macrocycle (a few training weeks), with several final 14 days of the preparation, the volume of macrocycles making a full mesocycle … i.e. a sessions should be in the range of 2-5km. This will complete 12-16 week preparation. The process of depend on the coaches and swimmers requirements, balancing all these cycles is known as periodisation. and the type of session being planned. For sessions A periodised training program involves a number of with some quality training, it will be necessary to training cycles in which the volume and intensity of swim a full 4km to accommodate the warm-up, main training is varied in order to maximise fitness and set, supplementary sets and swim downs. For shorter performance. recovery (or where some short sprints are 3. AM or PM: During most tapers, either one or undertaken) it should be possible to complete all the two sessions of swimming training are undertaken necessary swimming in around 3km. each day. The usual practice, of course, is to have a 6. Weekly Vol. (km) and 7. Total (km): The morning (AM) and an afternoon (PM) session. On the final two weeks shown in this model taper have days where only one session is planned, this can be volumes of 36km and 24km for a (neat) total of undertaken in either the AM or PM depending on the 60km. This should be well within the capabilities of usual schedule for the team. A common practice by well-trained national level swimmers. Junior elite coaches is to synchronise the timing of the swimmers or those coming off an incomplete

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preparation may need to reduce this a little more. The combined with some pace 50’s and pace 100’s at l00- focus during the taper is on the speed of swimming 400m race speed. These efforts can be undertaken rather than the distance covered in training. However, with either a dive or push start. Times should be it is important to support the high intensity sprint recorded and compared with known competitive work with some low to moderate intensity aerobic times and splits. Measurement of stroke rate and training. Whilst some coaches and swimmers point to stroke counts is also useful. This process is being successes with the so-called “drop dead” taper, where assisted by the computerised competitive analysis the training volume is cut right back to just leave the undertaken at the major meets by Dr. Bruce Mason of sprint work, most elite coaches would recommend a the Australian Institute of Sport, which documents more balanced approach right up to the day of the stroke patterns during competition. competition. The taper period often includes some “broken” 8. Key Sets: As a general guide, a list of sets that swimming. This is a popular method of training may be used be on some important days of the 14- involves the inclusion of very short rest periods into a day taper, is presented. Note that the sequence of maximal effort race distance swim ... e.g. for a 200m main sets is for an increase in intensity and speed in swimmer this may be done as 4x50m with 10 seconds each three-day microcycle (microcycles 1, 2 and 3). rest after each 50m, or 2x50m broken for 10 seconds This is known as a descending sequence, which is at the 50m for a 100m swimmer. The total time for one popular method of planning. The reverse of this, such work must be faster than normal race pace for where the intensity and speed decreases, is known as effective training. It is also very valuable to conduct an ascending sequence. some time trials over race distance, as this is, of In the same fashion as the reduction in the weekly course, the most specific preparation that a swimmer and session volume, it is normal practice to reduce can perform. the volume of individual training sets. This process begins some 4-6 weeks before the meet. By the time A FINAL COMMENT of the taper in the last few weeks, the volume of sets The taper is an important part of the preparation. will also be reduced by 50-75%. For example, main Like training in general, there is no single program sets that were 2400-3000m in length during the that will suit every swimmer. The features of a taper volume and endurance phases should be reduced to discussed here may assist you in evaluating your own around 800-1200m. program and give you some ideas for the 1995/96 It is important to focus on speed during the taper. summer season. For most swimming events, this means the utilisation of short maximal effort sprints from 15-50m, TABLE 1 – A MODEL 14 DAY TAPER 1 Day 14 13 12 11 10 9 8 7 6 5 4 3 2 1 2 Micro Cycle 1 2 3 4

3 AM 4 Type [1] [1.2] [2] Rest [1] [2] [3] Rest [2] [3] [4] [1.5] [1.5] [1.5] 5 Vol (km) 4 4 4 Day 4 4 3 Day 4 3 4 3 2 2 6 Week (km) 4 12 19 23 30 36 40 10 14 20 22 24 3 PM 4 Type [1.5] [1.5] [1.5] [1.5] [1.5] [1]

5 Vol (km) 4 3 3 3 3 3 6 Week (km) 8 15 19 26 33 36 7 10 17 20 22 24 7 Total (km) 8 15 19 26 33 36 43 46 53 56 58 60 5 x 200 [1] 8 x 100 [2] 5 x 400 [1] 3 x 800 [1] 4 x 25 [5] 8 x 50 [3] 8 Key Sets 8 x 200 [1.2] 12 x 100 [2] 2 x 25 [5] 1 x 400 Bkn [2] 2 x 200 Broken [2] 200 Time Trial [3] 2 x 25 [5] 1 x 200 Bkn [3] 1 x 100 Bkn [4]

Key: 1 = aerobic, 2 = threshold, 3 = Max VO2, 4 = lactate tolerance, 5 = short sprint TRAINING FOR MIDDLE-DISTANCE & distance swimmers coming through. After the top two or three male and female distance swimmers, the DISTANCE SWIMMING EVENTS The middle distance (400m) and distance (800m standard drops away fairly quickly. The depth in and 1500m) events require a highly developed level these events appears to be considerably lower than in of endurance fitness. Historically. Australia has some of the form stroke and sprint events where the produced many champion distance swimmers. This number of competitors in contention is comparatively trend continues with our successes in the Men’s much greater. 1500m Freestyle and the Women’s 800m Freestyle Inspection of the current world rankings shows events at the international level in the last few years. that Australia is in good shape in the distance events. Despite the great work of our leading swimmers, In the Men’s events we have swimmers ranked at (1) there is some concern about the next generation of- 7:50.28, (2) Kieren Perkins 7:50.80, (3) 7:54.66 and (21) Daniel Bates

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8:12.10 for the 800m Freestyle, and (1) Kieren The training of endurance fitness is based on two Perkins 14:58.92, (2) Daniel Kowalski 15:02.20, (9) related principles … an understanding of the energy Glen Housman 15:20.32 and (34) David Bates systems that underpin the various training sets, and 15:35.91 for the 1500m Freestyle. For the women we utilisation of some system to classify different have swimmers ranked at (1) 8:28.78, sessions that you use in your program. These two (19) 8:42.05, (26) Chloe Flutter principles must be addressed correctly for effective 8:45.95 and (48) Christina Thorpe 8:49.56 in 800m endurance training and a higher level of competitive Freestyle, and (1) Hayley Lewis 16: 14.71, (8) Stacey performance. All coaches should have a basic Gartrell 16:28.89, (12) Simone Cotter 16:41.17, (13) understanding of the continuum of energy sources Christina Thorpe 16:41.69, and (20) Chloe Flutter that contribute to different swimming events; these 16:50.98 in the 1500m Freestyle. On face value, this aspects are covered in the Level 2 Coaching is a good situation, however we must not rest on our Accreditation Course. In terms of endurance laurels. Success will not be a formality without a swimming (and any endurance activity for that substantial and ongoing individual and team effort matter) the energy requirements (read training zones) around Australia. It can take a whole generation of can be divided into three areas… swimmers to regain quality and depth in particular 1. Low-intensity aerobic endurance events: witness the Men’s Sprint Freestyle and 2. Aerobic/anaerobic endurance (the so-called ‘anaerobic Backstroke over the last few years. threshold’ or ‘threshold’) Around the world there has been a move away 3. Anaerobic endurance from distance to shorter sprint-oriented events in the At various times, each area will need to be last few years. The times for female swimmers [400- addressed in the training program. 1500m Freestyle], in particular, have plateaued over To develop low-intensity aerobic endurance, a the last few years. We (and the rest of the world) swimmer’s training speed must exceed the so-called have not progressed forward from days of Tracey ‘aerobic threshold’ (heart rate around 120-140bpm or Wickham and (Janet Evans being the 60-80 beats below maximum HR) but not the exception) and this is over 15 years ago. These events ‘anaerobic threshold’ (HR around 160-170bpm or 30- must surely be ripe for some young women to come 40 beats below maximum HR). All swimming should in and take them to a new level in the same manner be conducted with ‘good’ technique and one often that Kieren Perkins has done in the Men’s events. sees low-intensity aerobic work (recovery swimming Our history, current successes and work-oriented and warm downs) being undertaken with ‘poor training programs have stood us in good stead, technique’. This type of work will improve the ability however we must be careful that we do not let our to utilise fat as an energy substrate and limit the hard-earned competitive edge slip away. Endurance excessive use of carbohydrate. Don’t neglect the work is the comer stone of the training program for technique of your swimmer. Gennadi Touretski often the 800/1500m swimmer, and as has been discussed says that the slowest speed one should swim is the in previous articles, an important aspect of the pace where a swimmer can still hold good technique: preparation of all swimmers even the sprinters. I any slower would see a mechanically inefficient often think of the words of Forbes Carlile ... “speed technique. through endurance”. To develop the anaerobic threshold, a certain In simple terms, endurance fitness can be divided, proportion of training must be undertaken at or close depending on your terminology, into two categories to anaerobic threshold speed (determined by the … general endurance and specific endurance. 5x200m Step Test, the 2000m test, or by the General endurance refers to the capacity to perform assessment of the coach). The term ‘anaerobic submaximal physical activity, like swimming, endurance’ is a slight misnomer in that swimming at running, walking, or manual tasks, over an extended this speed is dependent on the maximal capacity of period of time. This type of fitness is necessary for aerobic pathways … i.e. the VO2max), and the the efficient development of specific endurance capacity of aerobic and anaerobic pathways to fitness and then higher quality anaerobic and speed tolerate fatigue under conditions of insufficient capacities. Specific endurance refers to the capacity oxygen supply and/or accelerating glycolytic flux. to perform higher quality muscular work within the The key is to develop simultaneously the underlying specific time frame of competitive events. For physiological capacity … i.e. aerobic threshold (A1), middle-distance and distance swimmers this means a anaerobic threshold (AT), maximal oxygen uptake maximal effort over 4-16 minutes for 400m to 1500m (VO2max)) and the respective swimming velocity events. (time (seconds) per 100m) in each of these areas. It is the latter aspect, the swimming speed at each

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physiological capacity … i.e. functional utilisation) worthwhile for everyone involved in swimming, that is correlated most highly with performance. The coaches, swimmers, parents, officials and sports following example illustrates this point: three female scientists, to consider and evaluate their position on distance swimmers may have maximal oxygen this issue. Simple inspection of most elite programs uptakes of 3.2, 3.8 and 4.4 litres per minute. However would reveal that more than 80% of swimming the determining factor is the speed at VO2max, and a training is conducted at levels [1-3] and only a small -1 swimmer with a VO2max of 3.8 litres per min who percentage is performed at the higher intensities [4, can hold 64.0seconds per 100m (for a predicted 400m 5]. This is even more pronounced for distance time of 4x64 seconds = 4:16.0 400m time) should swimmers who must undertake larger volumes in beat her counterpart with a higher VO2max of 4.4 total, and larger volumes of specific aerobic work, in litres per minute but who can only hold 65.0seconds their programs. per 100m at this level (predicted time 4x65 seconds = The total weekly training volume (km) is the most 4:20.0 400m time). common means of quantifying the training load. In the last year or so at the AIS we have refined Simple analysis shows that elite swimmers average our classification system of training. We have somewhere around 40-50km of swimming per week rationalised the old seven point system into an easier through the training year. Endurance swimmers to use five point system … [1] Aerobic, [2] average about 20-50% more and weekly volumes Threshold, [3] Maximal Oxygen Uptake, [4] Lactate may peak at 90-100km. However this is after a long Tolerance and [5] Sprint. Using the 5-point system, it build-up and such volumes should not be sustained follows that levels [1] and [2] are used predominantly for any extended period of time. It is far better to for continuous swimming or longer slower intervals reduce the volume to around 60-80km per week and with short to very short rest periods … e.g. 3x1000m do it with good technique and speed. This is on 14:00, 8x400m on 5:00, or 15x200m with a particularly important for younger swimmers who 10seconds rest interval. The higher intensity levels should concentrate on developing good technique in [3], [4] and [5] involve interval training with the all the strokes within a balanced program of combination of number, distance, intensity, type and endurance and speed. There are too many young rest periods being manipulated as required. This issue swimmers who have to endure programs of excessive has been addressed in detail in a previous issue of volume and intensity. Many coaches acknowledge Australian Swim Coach. that overtraining is a problem, but apparently not in The development of endurance fitness should their program. Another important point is that continue over the entire season or preparation. There volume should be increased gradually … one rule of is, of course, a particular emphasis on endurance thumb is to increase the load by 5-15% per week for during the initial conditioning phase in the first few both younger (5-10km/week) and older (10- weeks. However, endurance training should be 15km/week) swimmers. maintained and continued right through the In one sense, training for endurance events is preparation up to the major competition. This applies relatively simple compared to the complex demands to all swimmers and is, obviously, essential for of sprint and middle-distance events. The former middle-distance and distance swimmers. All three simply requires building endurance (and associated levels [1], [2] and [3] should be trained through the speed) over a period of time, while the latter middle and final parts of the preparation. necessitates the integration of endurance, power and Physiological principles of recovery should be maximal speed. The notion that endurance swimmers considered during high volume and intensity phases. just need loads of work is not far from the truth, but Whilst ATP-PC energy stores can be replenished the secret of the best distance coaches is to do this within a few minutes, and excess lactate removed with a high degree of technical precision and the within half an hour, it may take up to 48 hours to lowest degree of undue stress. The best distance replace glycogen within the fast-twitch muscle fibres. swimmers are the thoroughbreds of the pool, but if This aspect of glycogen replacement and swimming you don’t manage them carefully, you could end up training was dealt with by Dr Bob Treffene in his with a stable of draught horses. recent article. References: One point that should be made is that the 1. Pyne, D.B. (1995). A model 14-day taper: the transition from training to racing. Aust. Swim Coach 11(11):28-30. specificity of energy supply and consumption during 2. Treffene, R.J. (1995). Glycogen replacement rate and its use a particular swimming event doesn’t necessarily in program design. Aust. Swim Coach 11(10):28-31. determine that training programs follow the same percentage breakdown. Whilst most experienced coaches are intuitively aware of this point, it is

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COACH, I CAN’T GET MY HEART UP (OR For a swimmer with a maximum heart rate of 185bpm the zones would be (in bpm)… DOWN) … THE PHYSIOLOGY OF A1 A2 AT MV02 MEASURING HEART RATES 105-125 125-145 145-155 165+ INTRODUCTION Finally, for short sprint work (25m and 50m) it is The use of heart rate monitoring in swimming is more appropriate to focus on the swimming and split almost universal in programs of all levels. The times (and stroke mechanics) rather than the measurement of heart rate during swimming training associated heart rates. For this type of work, the heart is used for two main purposes … firstly, to control rate monitor should be replaced with the stopwatch. the training load (intensity) through the session … In this situation it is more important to know that a and secondly, to indicate changes in submaximal and swimmer can hold, for example, 31.0 seconds for maximal aerobic fitness levels during the season. A 50m Butterfly with a stroke count of 20 and a stroke third application is the measurement of resting heart rate of 38 strokes per minute, than the fact that the rate to indicate the current stage of the adaptation heart rate was, say 155bpm. process. When combined with performances HOW TO MEASURE HEART RATE measures such as time, split times, stroke rate, stroke By far the most common way to measure heart count, stroke mechanics (technique) and other rate has been the self-reported manual palpation physiological measures such as blood lactate, heart (counting) of heart rate by swimmers over a fixed rate is a very useful monitoring tool for the coach. A duration (most commonly 10 seconds). Whilst this is key consideration, however, is that heart rate or any the most practical method it is also the most other measure, should not be used alone and can only inaccurate. With correct instruction and some be interpreted correctly in light of the other variables. experience, swimmers can be become reasonably TRAINING ZONES proficient and accurate with this technique. The older The control and prescription of training speeds by swimmer should be able to calculate his or her post- heart rate is the biggest application of heart rate exercise heart rate with an accuracy of +6 beats per testing in swimming. There are many different minute. This can give you a reasonable indication as classification systems used by leading swimming to the relative cardiovascular response to the training coaches and sports scientists in Australia and around set. Remember you are trying to have the swimmers the world, although the validity of some has been count the number of beats in a given 10 second questioned. The system used by the Australian period (using the pace clock) and this needs to occur Institute of Sport has been discussed previously in as soon as the swimmer touches the wall. The heart Australian Swim Coach. In recent years, many of the rate will start to recover to a lower level within a few classification systems have been revised in order to seconds of rest. This approach should be accurate accommodate individual differences in maximum enough to identify which training zone the swimmer heart rate levels. In their original form, the systems is in, but more sophisticated measures would be called for specific training sets to be defined by required to indicate small changes in the relationship distinct levels of heart rate … e.g. low-intensity between heart rate and swimming speed. aerobic (A1) 120-140bpm, moderate-intensity At the elite level, the most common method for aerobic (A2) 140-160bpm, anaerobic threshold (AT) measuring heart rate has been the use of the Precision 160-170bpm, and maximal oxygen uptake (VO2max) Heart Rate Monitor, designed and built by Dr Bob 180-190bpm. These training zones were developed Treffene in Brisbane. Many coaches will have used using a model maximum heart rate of 200bpm – for or seen one of these hand-held units in action. In the many young swimmers this is reasonably accurate, hands of a skilled operator … i.e. coach or scientist however for others these zones will lead to a … they give good service and are particularly useful significant under-or-over estimation of the when working with large squads. The monitors need appropriate training heart rate and speed. To to be well maintained in order to sustain their useful overcome this problem, many coaches now give their working life. Most coaches will have also seen the training heart rates as a fixed increment from Sports Tester-type heart rate monitor, which attaches maximal heart rate for each individual swimmer – i.e. to the chest and transmits a signal to a wristwatch A1 (60-80bpm below max), A2 (50-60bpm below receiver. These do work reasonably well but with max), AT (30-40bpm below max), and VO2max (10- elite swimmers undertaking fairly dynamic work … 20bpm below max). e.g. dive starts, tumble turns … it is a difficult to For a swimmer with a maximum heart rate of keep them in a fixed position on the body and to 205bpm, the zones would be (in bpm)… obtain a clear and reliable signal. A number of other A1 A2 AT MV02 devices have been developed to measure heart rate in 125-145 145-165 165-175 185+

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swimmers but these tend to be limited in two key lower at submaximal speed after a successful period areas … a lack of accuracy at higher heart rates and a of training. lack of durability in the rough and tumble of the pool WHY CAN’T I GET MY HEART RATE environment. DOWN? ANATOMY AND PHYSIOLOGY OF THE (i) At Rest CARDIOVASCULAR AND NERVOUS The measurement of resting heart rate is one of SYSTEMS the most well known methods to monitor training To understand why heart rate can vary with fitness adaptation. An increase in resting heart rate may be and fatigue levels it is necessary to examine some evidence of elevated sympathetic activity … e.g. a basic anatomy and physiology of the nervous system. swimmer whose resting heart rate is normally around The nervous system plays a major role in regulating 50bpm … e.g. 48-52bpm … may be experiencing the function of all the body’s systems including the some sympathetic stimulation if the levels are cardiovascular system. The heart rate is, of course, sustained at 55-60bpm over a period of a few days. A the most identifiable indicator of the activity of the single occurrence of an elevated resting heart rate cardiovascular system and a major contributor to the may be attributable to any one of a number of metabolic (power) output of a swimmer. In basic reasons, and action only needs to be taken if the rise terms the nervous system is divided into two parts … is evident over several successive days. Many the central nervous system (brain and spinal cord) swimmers use daily training logs and it is good and the peripheral nervous system (nerves that practice for them to record measures such as resting connect the different organs and tissues with the heart rate as well as the length and quality of sleep. central nervous system) (see Figure 1). The resting heart rate should be taken first thing in Figure 1 the morning and before the swimmer rises from his or Organisation of the nervous system Nervous System her bed. (ii) During Training Experience shows that the swimmer unable to control their heart rate during steady state aerobic

Peripheral work needs further aerobic training. In simple terms, the activity of the sympathetic nervous system, and Central * Brain the aerobic and cardiovascular fitness of the * Spinal Cord swimmer, need to be improved. Physiological testing Somatic Autonomic has shown that the heart rate-swimming speed relationship is a good indicator of overall cardiovascular fitness. If control of heart rate is lost Sympathetic (Up-regulation) Parasympathetic during so-called steady state or even paced (Down-regulation) swimming and a consistent elevation is observed … The peripheral nervous system is comprised of the i.e. an upward drift … there will be a concomitant somatic and autonomic components, with the transference from fat to carbohydrate metabolism. An autonomic nervous system that innervates (serves) example of this would be a set such as 12x200m the skeletal musculature being further divided into Freestyle/Backstroke holding 2:40 with HR of two branches … sympathetic and parasympathetic. 150bpm on 3:00 cycle… These branches often produce opposite physiological Time: 2:40 2:40 2:41 2:39 2:40 2:42 2:38 2:40 2:41 2:41 2:42 2:38 effects. During strenuous exercise the sympathetic HR: 137 145 148 151 152 156 159 157 162 166 164 170 branch is stimulated, leading to release of adrenaline, One of the goals of low to moderate intensity increased heart rate, increased blood flow to muscles aerobic work is to improve fat metabolism and this and eventually increased rates of metabolism and will not be achieved if higher heart rates (and a muscular contraction. This sympathetic activity greater contribution of carbohydrates to energy remains elevated for some time after exercise. supply) is evident in aerobic work. The key to Problems may arise when sympathetic activity is improving heart rate and metabolic control is a chronically elevated during prolonged and intense program of carefully monitored aerobic intervals on training, particularly where recovery processes are short to moderate rest. An example of this work not adequately restoring physiological equilibrium. would be a set such as 6x200m Freestyle holding On the other hand, one of the adaptations to training 2:30 pace at a heart rate of 150bpm on a cycle of is for a reduction in sympathetic activity during 3:00. Swimmers should be encouraged to strictly training at a given speed. This is part of the maintain the required heart rate (in this case explanation for the observation that heart rate is 150+5bpm … i.e. a range from 145-155bpm) and the

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required time (in this case 2:30). Measurement of Increased resting blood Normal blood pressure pressure blood lactate and blood glucose levels in this Normal recovery of heart rate Rapid recovery of heart rate situation is useful to determine the extent of after exercise after exercise metabolic control. After a few sessions of this type, Decreased body weight Normal body weight Poor appetite Normal appetite an improvement in the control of aerobic work Sleep disturbance Sleep patterns may be normal should be observed. One feature of better (and Irritable and emotional Depressed and apathetic Decreased ability to metabolise usually older and more mature) swimmers is their glycogen ability to undertake aerobic work at the appropriate Rapid recovery (days-weeks) Decreased blood lactate levels intensity and pace. Younger and less disciplined Decreased physical work capacity swimmers often do not maintain good control of Slower recovery (weeks- swimming times and intensities. Starting too fast months) early and not finishing on strongly, or swimming WHAT ARE ‘HEART RATE’ SETS? descending sets … i.e. where the speed gets faster Within the culture of Australian swimming, with each repeat … when a steady pace was called particularly at the elite level, the term ‘heart rate set’ for, are common mistakes. is well known to most coaches. Coined by leading WHY CANT I GET MY HEART RATE UP? Australian physiologist ‘Heart Rate Bob’ Treffene, The inability of a swimmer to get his or her heart the term ‘heart rate set’ refers to a high intensity rate up during training may be evidence of a aerobic set designed to improve endurance fitness disturbance or maladaptation in the parasympathetic including the so-called maximal oxygen uptake nervous system. This is much less common than a (VO2max). Many coaches would be familiar with the training-induced sympathetic disturbance. The sets of 2000m to 3000m (30 minutes work) at a pace parasympathetic nervous system will tend to take that elicits a heart rate 10 beats from maximum level over … i.e. compensate for … from the sympathetic … e.g. 20x100m Butterfly/Backstroke aiming for system if the latter is exhausted by excessive training 185bpm on a 1:45 cycle (for a swimmer with a loads and/or inadequate recovery. A swimmer may maximum heart rate of 195bpm). These sets when sometimes exhibit the following signs during properly designed and monitored are a very effective prolonged intense training: fatigue, lethargy, inability way to improve aerobic fitness. Given their high to maintain previous training levels, decreased body intensity and associated stress, they need to be weight and, most notably with a parasympathetic introduced and developed gradually in order to avoid disturbance, a decreased heart rate both at rest and excessive fatigue. A maximum of two or three heart during submaximal work (see Table 1). One of the rate sets per week is recommended for well- most common signs is an extremely rapid return of conditioned swimmers. the heart rate towards resting levels immediately WHAT DO I DO IF THE HEART RATE IS upon the cessation of work. The lower heart rate can UNEXPECTEDLY UP OR DOWN? sometimes be mistaken for an improvement in The easy answer to this question is MORE fitness, but the full clinical picture (as the doctors RECOVERY. Irrespective of the origin of the would say) is one of deterioration rather than disturbance in the nervous system … i.e. sympathetic progress. Whilst we all strive for lower heart rates at or parasympathetic … the appropriate course of a given submaximal speed, the combination of lower action is to review and implement appropriate heart rates and other classical symptoms suggest a recovery practices. In terms of planning, this may disturbance in the nervous system. mean the need for a reduction in volume and intensity Every swimmer and coach knows that a lack of of training, an increase in the absolute and/or relative fitness is highlighted by an increase in submaximal volume of low- to moderate-intensity aerobic heart rates. At the same low to moderate speeds, a recovery work. If the majority of swimmers in the swimmer’s heart rate will be lower as they get fitter. squad are breaking down or not responding to Or expressed another way, they can swim faster at training it is prudent to review the short- and the same heart rate. Physiologists use heart rate in medium-term training plans. If a quality session is this way to track changes in general cardiovascular planned it is a good idea to change this to a low- to fitness with standard test sets such as the 5x200m or moderate-intensity aerobic workout. In more severe 10x100m incremental step tests. cases of fatigue it may be more appropriate to skip Table 1: Comparison of the signs and symptoms of sympathetic the session altogether. The other area to be and parasympathetic nervous system disturbance in athletes undertaking prolonged and/or intensive training considered is the aggressive use of recovery Sympathetic Disturbance Parasympathetic Disturbance modalities such as massage, hot or cold therapies Increased resting heart rate Decreased resting and exercise with showers, spas and plunge pools. Replacement of heart rates

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fluids and adequate nutrition is also an essential the last 10m is well known to all coaches. All component of the recovery process. swimmers can swim 25m faster than 100m race pace SUMMARY – unfortunately only the best swimmers can maintain 1. The use of heart rate is almost universal within that pace or something near to it over the full race swimming programs at all levels and is an effective distance. Secondly, the substantial training loads tool to prescribe training loads and monitor changes in required to support high levels of competitive aerobic fitness levels. performance, are themselves are a battle against 2. Heart rate is most easily measured by swimmers fatigue. Endurance can be defined as the ability to themselves with self-reported palpitation at the neck or chest. Elite coaches commonly use the Precision Heart resist or delay the onset of fatigue – with fatigue Rate Monitor to assess the cardiovascular demands of itself defined as the loss of force production or power particular training sets. output. 3. The regulation of heart rate is governed by the What are the physiological causes of fatigue? sympathetic and parasympathetic branches of the Many of the causes have been identified and have autonomic nervous system. With sympathetic received considerable publicity in both the scientific disturbance, heart rates are normally higher, whilst and sporting communities. This is particularly disturbance of the parasympathetic system is evident in relation to the so-called metabolic causes characterised by lower heart rates. of fatigue such as depletion of fuels (e.g. muscle 4. A lack of fitness will be evident with higher heart rates glycogen) and the accumulation of metabolic end at submaximal speeds. Further attention to training in well-controlled moderate-intensity aerobic sets should products (e.g. lactate). These concepts are familiar to improve cardiovascular fitness. most coaches. Whilst experience, scientific research 5. Over stimulation of the sympathetic nervous system and routine monitoring have shown repeatedly that can lead to the physiological and psychological signs these metabolic factors can be limiting factors of and symptoms of overtraining … e.g. an increased performance, it is apparent that other factors resting heart rate and/or higher heart rates during influence the ability to sustain a given power output submaximal work. (swimming speed). These factors include: the need to 6. An exhausted sympathetic nervous system may result maintain homeostasis of fluid and electrolyte levels in the parasympathetic system becoming dominant. in the general circulation and within skeletal muscles, This may lead to unusual depression of the heart rate at regulatory mechanisms in skeletal muscle, rest and during exercise, with a concomitant reduction in physical work capacity. neuromuscular fatigue and the often neglected con- 7. An understanding of the physiological responses to cept of Neuro psychophysiology (will power). acute work and prolonged training will assist the coach Metabolic Causes of Fatigue in interpreting heart rate measurements and ultimately The carbohydrate and muscle glycogen story is in optimising the training program. well known to most coaches. The body’s reserves of 8. The term ‘heart rate set’ refers to a high intensity carbohydrates (blood glucose, liver glycogen and maximal aerobic (VO2max) set where the intensity of muscle glycogen) are relatively limited and will be the set is controlled by heart rate (and swimming depleted rapidly during long and/or intensive training times). Swimmers are encouraged to swim at the sessions. The training and competitive performance appropriate pace necessary to elevate and hold the of a glycogen depleted swimmer will be significantly post-exercise heart rate at level that is approximately 10 beats below each individual swimmers maximum limited. Dr David Costill, a leading US Sports heart rate. Scientist, has conducted a number of studies, which 9. A disturbance in the sympathetic and/or have highlighted the deleterious impact of successive parasympathetic nervous system as indicated by heart days of swimming training on muscle glycogen rate responses at rest or during exercise should be levels. Fortunately, the depletion of glycogen addressed immediately. Training programs may need to reserves can be reversed rapidly with an adequate be adjusted and recovery programs emphasised. The dietary intake of carbohydrate and the use of high- timing of the return to full training should be energy carbohydrate sports drinks during and after determined on a case-by-case basis. training. These issues have been dealt with in detail THE PHYSIOLOGICAL BASIS OF by Dr Louise Burke in previous issues of Australian FATIGUE Swim Coach. INTRODUCTION Metabolic End Products In one sense, competitive swimming is a battle One of the main end products of the anaerobic against fatigue on two fronts. Firstly, during metabolism of glycogen is lactic acid (the so-called competition, it is normally a race between getting to lactic acid energy system). This system is an the wall before the onset of debilitating fatigue – the important contributor to the energy requirements of experience of one US swimmer being overtaken in most competitive swimming races. Increased

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dependence on this energy pathway will lead to an contend that the ability to combine and optimise the accumulation of lactic acid within the muscle and various parts of this pathway – from the central eventually the general circulation (bloodstream) – the nervous system, to the peripheral nerves, and finally accumulation occurs when the production rate of the control of skeletal muscle contraction – may offer lactic acid exceeds the removal rate. The lactic acid an explanation for these phenomena. This concept produced dissociates (splits) into the lactate anion might also explain the observation that it is always and the hydrogen ion. Excessive accumulation of the difficult to swim a really fast time trial in training, hydrogen ion – beyond a level which can be and it requires a high-level competition for swimmers adequately handled by buffering systems within the to perform at or near their best. muscle and circulation – will lead to a metabolic It appears that the extra sense of urgency, acidosis indicated by a reduction in muscle and blood motivation and/or psychological pressure of high- pH. A significant drop in the intramuscular pH will level competition is the catalyst for the full activation severely limit muscular contraction, as a number of of this pathway. To win an Olympic Gold Medal the rate limiting enzymes are pH sensitive. This sequence coach and swimmer must achieve something special. of events has been studied for many years and is well The willpower to sustain intense training over many understood by scientists. This work has also led to months and the willpower to beat all opponents to the the examination of the potential benefits of wall during competition may be one difference supplements such as bicarbonate and creatine between good and great swimmers. The question is phosphate, which increase the body’s natural how can the psychophysiological pathway be buffering capacity, limit the deleterious effects of improved or controlled so that it is optimised at the lactic acid accumulation and thus sustain (or right time? The answer or indeed the parameters to improve) swimming performance. this question are unknown at present. What is clear is Non-Metabolic Factors that coaches need to be aware of both the The view that the physiological causes of fatigue physiological and psychological development of their are simply metabolic in origin may have limited our swimmers. If a coach can develop the skills to master understanding of the training process of elite and overcome physiological and psychophysiological swimmers. Attributing fatigue exclusively to factors of fatigue in their swimmers in training, the depletion of carbohydrates and/or the accumulation probability of success in competition should rise of lactate is an oversimplification. Whilst it is known accordingly. The ability to harness this potential and that muscular fatigue is largely influenced by these have a swimmer swim above themselves is the key metabolic processes, there is evidence showing to international success. Is this one of the secrets of dissociation between a reduction in power output and the great Australian swimming coaches … the changes in metabolic variables such as ATP turnover motivators such as Don Talbot, Laurie Lawrence and and lactic acid accumulation. Counsilman and Bill Sweetenham, and the cajolers such as Forbes Counsilman (1993) point out that the ability to resist Carlile, John Carew, and Joe King? fatigue, delay its onset or even increase work output HOW TO MONITOR BODY COMPOSITION as the swimmer fatigues, involves a complex One of the most frequently asked questions by sequence of physiological events of which energy coaches is the measurement of body fat (skinfold depletion and waste product accumulation constitute testing). Skinfold testing is used to monitor body only one link. Most coaches will have observed the composition and provide an indirect assessment of phenomena where a swimmer at the end of long hard the proportions of lean body mass (bone, muscle, quality set is able to produce his or her fastest repeat, connective tissue, etc.) and fat mass. It is generally when presumably, they are becoming quite fatigued. accepted that body composition is one of the factors Although some swimmers may save themselves for a that contributes to performance. The science of big final effort, it is apparent that other swimmers measuring body composition is known as who have been right at the limit are able to find anthropometry. This article deals with the some of something extra for the finish. the issues relating to skinfold testing and provides a Neuro psychophysiology – The Importance of Will description of how skinfolds are measured. The Power information is provided in general terms and should The answer to this paradox is thought to lie in the not be considered as a definitive or scientific guide to relationship between neural, physiological and the measurement of skinfolds. psychological factors. Study of these relationships How important are skinfolds to performance? This has led to the emergence of a new scientific field of is quite a difficult question to answer. My initial study – Neuro psychophysiology and various cousins response to coaches and swimmers is that our such as Neuro psycho immunology. Scientists experience shows that body fat is one of the

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important factors that contribute to performance, but considerable outlay, the equipment should, if used not the only one. We all know of swimmers who properly and well looked after, last many years. In have been successful at all levels of swimming, even the last year, a number of accredited courses have at the international level, with body fat that was or been conducted to teach interested individuals the could have been above desired levels. Having basic skills of anthropometry … i.e. the measurement skinfolds under control may provide a small edge that of body dimensions … to standards set by the could potentially be the difference that separates the International Society for the Advancement of winners, placegetters and also fans. Kinanthropometry (ISAK). The Level 1 course would What is the optimal body fat (skinfolds) level for be suitable for coaches interested in learning these older age group and senior swimmers? Again this is a techniques. Contact the Institute/Academy of Sport in difficult question to answer and there is considerable your State for further details. individual variation between swimmers. My I have, with the assistance of Dr. Louise Burke, approach is to provide, initially, some general measured the body composition of all National Team guidelines for coaches and swimmers based on well- swimmers since 1987. Table 1 shows the mean established levels for elite male and female height, body mass and sum of skinfold levels for our swimmers. elite swimmers in this period. Based on these results, When skinfold testing is repeated for a given we can advise coaches and swimmers of the general individual, it is more appropriate to zone in each guidelines that can be applied. It must be re- swimmers individual sum of skinfolds. After emphasised that these are guidelines only and the far skinfolds have been measured several times over a better approach is to work on each swimmer’s season, it is then possible to establish target levels for individual level. Each swimmer has a record sheet of each individual swimmer. This is the way that we their results collected over time. This summary is have worked with the National Team and Australian made available to the swimmer, his or her coach, and Institute of Sport swimmers. when appropriate, the National Head Coach. An important concept in this area is the Confidentiality is important, particularly in the relationship between body fat and body drag. Body sensitive area of body weight and skinfolds, and drag is defined as the amount of resistance that the scientists and coaches must respect this at all times. body encounters while moving through the water, Table 1: Height, weight and sum of skinfolds values for elite Australian swimmers in the period 1988-1994 and is influenced by body size, the speed of (8 sites for males, 7 sites for females) swimming, buoyancy and other mechanical factors. Males Females Our concern here is the effect of body size and Height (cm) 187.0+6.0 172.9+4.0 Weight (kg) 81.8+7.0 64.8+6.1 buoyancy on drag and performance. Like many Skinfolds (mm) 52.5+9.7 63.3+11.4 factors, there is considerable individual variation in To assess body composition, three measures are the relationship between body fat and performance. normally taken: height (cm), weight (or more Above a certain individual level, an increase in body correctly mass) (kg), and sum of skinfolds (mm). The fat will be deleterious to performance due to sum of skinfolds is the total of all the different sites increased body drag. Although increased body fat is measured. The practice of converting the sum into a likely to enhance buoyancy, the increase in body drag body fat percentage is now largely out of favour will offset any advantage resulting from improved around the world, although it is still widely used in buoyancy. The two other key factors that influence the USA. It is important to also measure weight with this relationship are gender and distance of the event. skinfolds. The body weight is divided into two parts Clearly, females carry more fat than males as a (or components): the fat mass and the lean body biological requirement, and distance swimmers carry mass. By measuring skinfolds and body mass it is more than sprint swimmers. The higher body fat possible to obtain an indirect estimation of the levels of ultra-endurance (long distance) swimmers is change in both components. If body weight and obvious to all onlookers. skinfold both increase, then it is likely that the Whilst the measurement of skinfolds has largely increased weight is due to extra body fat. If body been left to the sport scientists it is a fairly easy weight increases and skinfolds stay the same or are technique to learn and one that can be mastered with lower, it is likely that the extra weight is lean body some practice. The only equipment required is a good mass. If body weight decreases and skinfolds stay the Set of skinfold callipers (approx $350) and an same or are higher, it is likely that the lean body mass accurate set of scales (battery operated or mains has declined (i.e. a loss of skeletal muscle tissue). power that measure to 0.1kg divisions) (approx Your dietitian or sports scientist can be consulted $250). Simple bathroom scales are a lot cheaper but here if further advice is needed. are too variable in their readings. Although this is a

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How do we measure the skinfolds? Here is a history, current practice or preference of the athlete, general description of the sites and techniques used coach or scientist. The primary aim is to use for skin-fold testing. All skinfold testing that I have skinfolds that are in agreement with those conducted, for the National Team, at National Event recommended by the ISAK. In this way the axilla Program camps, and at the Australian Institute of skinfold is likely to be phased out because it does not Sport, has used 8 sites for males and 7 sites for meet ISAK specifications. The sum of skinfolds is females. Some other states have used a different easily calculated by adding the skinfold for each of number of sites and at slightly different locations. the sites (7 or 8 depending on how many sites were There is an effort being made to standardise the sites used). across Australia – this should occur sometime in One of the most important considerations is to 1995. Again you may need to check with the determine what is a significant change in body mass Institute/Academy of Sport in your state to find out and skinfold. We can all probably relate a story or the latest. two where a coach has “spat the dummy” when one 1. LANDMARKING of his or her swimmers’ skinfolds or body weight has Landmarks are identifiable skeletal points, which gone up marginally. Some swimmers, particularly the generally lie close to the body’s surface and are the females, can become upset or paranoid at even the markers, which identify the exact location of the slightest increase. Scientists have now worked out measurement site. The landmark should be identified statistically how much the skinfolds need to go up or with the left hand, usually the thumb. The eight sites down to represent a significant biological change. most commonly used are… Studies have shown that the so-called technical error 1. Biceps – half way along in a vertical axis. of measurement for skinfold testing is normally about 2. Triceps – half way along in a vertical axis. 2-3mm. This represents the measurement error 3. Subscapular – below inferior angle of scapula in attributable to the tester in his or her measurement of an oblique axis. skinfolds. Although procedures are standardised there 4. Mid Axilla or Iliac Crest – vertical fold in the will always be a difference between testers. By mid-axillary line (armpit) allowing a conservative margin of 2xTEM we arrive 5. Suprailiac – above hip taken at a 45° angle. at the measurement error of approximately 5mm. 6. Abdomen – vertical fold taken 5cm from right (This is for fairly lean athletes – the value will be hand side of navel. greater for individuals with higher levels of body fat). 7. Thigh – half way along in a vertical axis. The crux of the issue is this – if the change in 8. Calf – vertical fold on medial (inside) aspect of skinfold is greater than the measurement error … i.e. calf at the level of the maximum circumference. >5mm, then the observed change is likely to be a 2. TAKING THE SKINFOLD biological change (i.e. a true and significant increase The skinfold should be raised using the left hand or decrease in body fat). If the difference in skinfolds between the thumb and the index finger, picking up a is less than the measurement error … i.e. <5mm, then fold which contains a double layer of both adipose there is no significant biological change in body fat. tissue and skin and avoiding muscle tissue. The fold This is a key concept and must be explained and is held throughout the measurement. The callipers are continually reinforced to swimmers each time their applied to the fold at a right angle so that there is 1cm skinfolds are measured. Even experienced and mature between the near edge of the fingers and the nearest swimmers (and coaches!) need reminding here. edge of the calliper face. The reading of the dial is There are, of course, several factors that influence made two seconds after the complete release of the body weight on a daily basis. These include … the calliper trigger. In the case of large skinfolds the amount and weight of clothing, the recent ingestion needle may still be moving at this point. All of food and drink, hydration status, and any recent measurements are made on the right hand side of the visit (or prolonged absence!) to the toilet. These body and recorded on the appropriate recording factors, either alone or in combination, may result in sheet. body weight changes of up to 2 to 3 kilograms, even 3. CALCULATION OF SUM OF in a single day. It is advisable that skinfolds be SKINFOLDS measured before any training or exercise session. Rather than using the doubly-indirect method of Changes in the distribution of fluid between different estimating percent body fat from body density body compartments may affect the skinfold readings. estimates which are in turn derived from skinfold To overcome or control for some of these factors it is measurements, it is now common practice to report suggested that weight and skinfolds be measured at the sum of skinfolds rather than a percent body fat. the same time (and in the same circumstances) for The number of sites selected will depend on the each testing session.

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Having swimmers make weight and skinfold targets is often a contentious area for the swimmer Motivating your Swimmers and the coach. This area requires ongoing vigilance Lecture presented by Coach Bob Lawson at NSW ASCTA Clinic and discipline by the swimmer, coach, dietitian and scientist. Every squad in Australia will have several People are always motivated … indeed, they are swimmers (mostly females but often males as well) never unmotivated – unless they are dead. To be sure, that do not manage and/or are concerned with the they may not be motivated to do what some outsider body composition – diet connection. Occasionally believes they ought or should do, but motivation is there are underlying problems that may not be always there. apparent to onlookers but could be causing If you attribute the cause of your swimmers training well, or failing to do so to some trait, need or significant psychological, medical and performance drive – a state over which you have little control – it problems. We speak of course of the various eating is all too easy to relinquish your responsibility for disorders such as bulimia and anorexia nervosa. It is their action. Then, instead of striving to set up not the intention of this article to deal with the eating conditions and find ways to keep swimmers training disorder story. This can be a complex, frustrating and well consistently, the temptation may be to decide difficult area to manage. If in doubt, medical and that they really don’t want it badly enough or that professional staff should be consulted. Whilst the they do not have the drive it takes to persist, and negative side of poor body image, skinfolds and subsequently to write off some of your swimmers. weigh-ins is often given publicity, the positive But you can impact on your swimmer’s benefits of a swimmer making weight and skinfold motivation to train. Most (all) swimmers want to do targets should not be underestimated. Many a well. They want to swim well. They want to swim swimmer has left the skinfold room armed with the extremely fast and they want to win their races. This knowledge and confidence that they have been highly is worth mentioning because, often when swimmers dedicated and disciplined and is on track to swim fast fail to train well, coaches tend to question how badly at the next Meet. swimmers want it and to question their (swimmers) desire. It is easy to slip into this kind of questioning of MANAGING COACH swimmers’ motivation. It seems to follow that … if a POSITION swimmer wants to do well, and if consistent, intense training and comprehensive preparation plays a Onehunga Swimming Club is entering an exciting period of development and in support of this development the critical role in determining high quality Meet Club is proposing to appoint a Managing Coach to be performance. Then … swimmers should train well. responsible for the planning and implementation of its So, why don’t they train well all or most of the swimming programs. It is anticipated this will take effect time? from the beginning of the 2002/2003 season (1st May 1. Lack of direction 2002). The Managing Coach will be responsible for a team 2. See no use in training well of coaches who will assist in the delivery of the programs to 3. Have little or no incentive to train well achieve the goals of the Club and individual swimmers. 4. Find training more adverse than rewarding There is a strong base of swimmers and additional pool space has been secured at the Epsom Aquatic Centre to 5. Get distracted from their goal complement the Club's community based operations at 6. Inattentive to the purpose of training Jellicoe Pool, Onehunga. Let’s look at these factors… We are seeking a highly motivated person to fill this 1. People are always motivated, though they may not be challenging, developing, hands-on position. The successful motivated to do what others think they should. Without applicant will demonstrate excellent communication and goals, swimmers have no direction. And unless leadership skills as well as a proven record of successful swimmers’ goals are consistent with those of the results with current swimmers. A Level 2 Coaching program in which they participate, behaviour will not Certificate or its equivalent is preferable. For expressions of interest and more information please reflect the desired motivation. contact Sue Fountain by Email … 2. Swimmers may see no use in training well. It may be [email protected] … or telephone +64-09- misguided to assume that swimmers understand that 625-6733 (A/h) or 025-248 2002 (cellular). consistent, intense training and a comprehensive Alternatively, you may write to… preparation pay performance dividends. Swimmers Managing Coach Position, Onehunga Swimming Club often fail to see a close relationship between training Inc., PO Box 13-879, Onehunga, Auckland 1132, NZ well and swimming fast at Meets. or Fax to +64-09-634 1752 We look forward to your response as soon as possible, AND WITH SOME REASON thanks. It is not always the swimmer who trains the best who performs at Meets. In fact, in the younger age groups it is often the biggest, more physically mature

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swimmer who competes most successfully somewhat competition. Many swimmers see training as painful independently of how well they might train. and fear the hurt. But, skill acquisition leads to great strides. And, if Swimmers also learn to gauge their self-worth nothing else, swimmers tend to improve almost every largely by how well they do and almost everything in time out while they are growing. As a result, many swimming is readily measured (especially training). swimmers fail to learn the relationship between Swimmers may be inattentive to the purpose of practice and improvement. If swimmers see little or training. Swimmers often fail to train well because no relationship between training well and swimming they just plain fail to attend to what they are doing. fast in Meets, they are not likely to train consistently Younger swimmers’ attention span is likely to be well – no matter how much they desire to do well in more limited and they are more likely to be at competition. training because Mum and Dad sent them or it is just They may also fail to train well because they think what they do at that time of day. that they do not have the capability to reach their MOST IMPORTANT … SWIMMERS MAY GET goals through diligent training. DISTRACTED FROM THEIR GOALS The diligent training just may not be expected to I suggest that swimmers often get distracted from compensate for a perceived lack of natural talent. their goals, presuming that swimmers have set goals Confidence is crucial to motivation. If for practice to begin with. Most swimmers do not. swimmers believe they lack ability, they are not Most swimmers set goals for Meets. Often, any likely even to try – no matter how badly they want training goals are left quite misunderstood. Peer success. pressure often demands the average – it rarely PROMOTE GOOD TRAINING HABITS promotes excellence. All these things distract HELP YOUR SWIMMERS SET GOALS! swimmers from their purpose. What is it you want your swimmers to be Knowing what we are up against helps point to motivated to do? Guide your swimmers towards strategies to promote a desired training performance. these goals. Goals give them something to train for This poses other questions. How can I best pave the and help them find the best way to get there. Help road to success and remove any obstacles keeping your swimmers to set daily and weekly goals for them from going where they want to go? training … this will provide them with an incentive SHORT CIRCUIT YOUR SWIMMERS’ FEARS! for hard, conscientious workout performances. This I believe training can be tremendous fun. It just gives swimmers something more immediate to shoot plain feels good to speed across the water. And for and make daily training sessions more relevant. accepting the challenge of stretching your limits can PROVIDE YOUR SWIMMERS WITH INCENTIVE be exhilarating and truly engaging. TO TRAIN WELL But fear of failure interferes with swimmers In general, motivation is great when it is committing themselves to giving training their all. If anticipated that rewards will be delivered when, and they don’t try – there is no risk. Their judgement of only when, the desired behaviour is performed and themselves is safe in the knowledge that with greater should be with minimal delay. commitment they could have done better. The more interesting, exciting, fun and rewarding Help them feel confident in the likelihood of you can make goal-oriented training … the more success. Make a point of acknowledging their likely your swimmers are to produce good training success. Matter-of-factly present them with difficult performances. Use your words, actions and challenges. Have them train on available criteria, enthusiasm to communicate that training can be fun while giving them sufficient opportunity to succeed. and help them focus on what they enjoy about In fact, occasional failures that are later overcome by training and what they get out of it. determined effort can strengthen self-motivated Swimmers’ self-reaction to their own persistence. performances constitutes the principal source of To improve, your swimmers must constantly reward. But don’t be afraid to provide some accept demanding challenges. But if the challenge is inducements and rewards for reaching training goals. too tough or too easy, motivation wanes. Finding a Swimmers may have little or no incentive to train challenge that presents the right probability of well. What largely motivates swimmers to train well success is critical. is the expectancy that it will pay off down the road. In general, a challenge that presents a 50-50 This pay-off remains tied into Meet performance and chance of success works well. not into training. CREATE A SUPPORTIVE CLIMATE Swimmers may find training more adverse than Your swimmers will train much better when rewarding. Too many swimmers fail to make training others around them are training well. Models are enjoyable. They view training as a necessary evil – tremendously influential – especially peer models. the sacrifice they must make in order to succeed in Don’t underestimate the power of example nor your

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ability to create and mould models. Good training By Peter Blanch performances flourish in an environment where goal- PROMOTING Australian Institute of oriented behaviour is accepted and highly valued by PERFORMANCE Sport Physiotherapist peers. Plan and arrange for an atmosphere that (Reproduced from promotes goal-directed training. through INJURY “The Fast Lane” – KEEPING THEIR ATTENTION ON THE TASK AT Queensland Swimming HAND!! PREVENTION – Issue 2) A great deal of seemingly unmotivated behaviour is due merely to inattention. The basis of keeping Peter Blanch is a physiotherapist at the Australian Institute of their attention lies in having brought meaning to Sport. A Queensland native, Peter has been testing swimmers at the AIS and on Australian Teams including Olympic Games, World training via good goal setting and having goals with Championships, Commonwealth and Pan Pacific Games for the specified standards of performance for every training last decade. In this article he provides 10 simple tips to promote item. Give them different things to think about and performance through injury prevention that may prove valuable as coaches are beginning to plan out the 2001/2002 Season. shoot for at different stages of sets and throughout Injury prevention is an important part of the practice. Which goes back to what I said earlier … training plan of every coach. The best-planned and never let them leave the wall without knowing what periodised training program is of little use if the to do or why. swimmer is always injured and unable to train. Due IN CONCLUSION to the high repetition involved in swimming training, Motivating swimmers to train consistently well is the injuries that are most common are of the overuse no small task. The challenge of training presents variety. This is where the cumulative effect of swimmers with formidable obstacles. Find specific repetitive actions like pulling or stroking causes strategies considerate to individual needs for tissue breakdown and inflammation (MICROTRAUMA). Regardless of the type of motivating your swimmers to train well consistently. injury, learning to minimise injuries is far better than Applying these principles requires a fair amount learning how to treat them! Here are 10 simple tips to of planning, monitoring and adjustment in your promote performance through injury prevention that program. all coaches can use. Frequently point out to your swimmers… 1. DEVELOP A NETWORK OF SPORTS “THE MORE YOU PUT INTO IT … MEDICINE/SCIENCE SPECIALISTS THE MORE YOU GET OUT OF IT.” Get to know your local sports physiotherapist, sports M.D., Sports massage therapist, podiatrist, etc. It is important to develop a network of reliable, suitably qualified, sports medicine backup personnel FOR SALE who know and understand swimming and who you can send your swimmers to with confidence in times 25m HEATED POOL of injury. 50 acres of Rich River Flats Irrigation land Don’t underestimate your role as a coach in this Well-established Swim School network! Not all health professionals fully Large 3-bedroom Home understand the demands of swimming and swimming training. The coach should work closely with the Close to large country city doctor/physio to determine an effective rehabilitation strategy for injured athletes. Imaginative This is a unique opportunity to purchase an rehabilitation programs can be cooperatively planned excellent Teaching & Coaching Pool. and structured into a modified training schedule. This Owners retiring. will help ease the frustration that both coach and athlete feels during times of injury. Servicing a large rural area for Swim Camps, 2. SCREENING Learn-to-Swim, Squad Training, Schools & Adult Prevention is better than cure! Have your local Fitness … including a highly productive small sports physiotherapist screen your squad for possible farm with excellent water entitlement and the problems. Have them look for flexibility limitations, movement patterns, body symmetry, etc., before enjoyment of country living. starting hard training. A 10-minute screening by someone who knows what to look for may save a lot Price: $200,000 of pain and frustration later in the season. For example, a limited range of motion (R.O.M.) in a shoulder may eventually lead to shoulder pain. A Interested persons phone 03 5032 4048 lack of symmetry in the upper back may lead to an Email: [email protected] uneven stroke and pain and spasm in the neck. Web Site: www.swanlea.com The coach’s role in injury prevention is essential. If biomechanical deficiencies are identified and

~~ 26 ~~ SWIMMING in AUSTRALIA – November-December 2001

rehabilitative programs are suggested, the coach It is important to perform all stabilisation needs to reinforce these as part of the overall training exercises correctly and with an emphasis on control schedule. Finding a skilled professional may not rather than on lifting the maximum weight possible. always be easy, but there are standard screening The aim should be to develop the ability to produce protocols available through the State Directors of force at the body’s extremities whilst maintaining a Coaching and the A.I.S. that your local sports strong, stable trunk. medicine professional may find useful. 5. TECHNIQUE 3. STRETCHING Swimming techniques have been developed over a Stretching has many roles. We tend, as coaches, to long time to effectively increase force production and just consider the aspect of stretching during warm up minimise resistance. Generally speaking, strokes for injury prevention. However, stretching has an performed with correct technique are less likely to important role in performance! Increasing the range cause injury because the movements are more of motion of different joints will make for a more efficient. Technique needs to be reinforced and efficient swimmer. For example, in the early of the stressed for all swimmers at all levels at all times, and Freestyle armstroke, most of the propulsive force is particularly when the swimmer is feeling fatigued. generated through internal shoulder rotation. If a It should be noted that training develops not only swimmer is able to exert force through 40 degrees the cardiovascular and musculoskeletal systems, but instead of 20 degrees, they are able to generate power also the nervous system. It is important to maintain through a greater range … there are, of course, upper good control of movement patterns – regardless of limits to this increase in range of motion. physiological fatigue. In the case of the tired The body’s joints move through the path of least swimmer continuing to swim in a fatigued state with resistance. If one joint is limited in its ability to poor technique, the gains in cardiovascular perform a motion, this task will be passed along the conditioning may be offset by the decreased stroke chain to a point where the movement will occur. efficiency reinforced in the nervous system – i.e. the Take the swimmer who kicks with tight hips. If the poor technique is reinforced – and the increased hips cannot supply the motion, the body will likelihood of injury. compensate by increasing the amount of motion 6. BACKSTROKE & KICKING through the lower back. This is not only inefficient, As well as being a competitive swimming stroke, but potentially injury causing. Backstroke has an important role in injury Attention to better stretching technique will prevention. Butterfly, Breaststroke and Freestyle are ensure better results in increases in the range of all strokes, which place a lot of strain on the muscles, motion. Many swimmers perform stretches which rotate the arm inwardly. This continual incorrectly – believing that leaning against a wall inwards rotation causes stress and sometimes the with their arms over the heads is enough to reduce condition called “rotator cuff tendonitis” (swimmer’s injury risk and enhance performance. Most stretches shoulder) eventuates. Using Backstroke works other need to be performed with a strong, stable trunk. We muscles between long Butterfly and Freestyle sets are looking to increase mobility around the peripheral and helps reduce the load on the muscles and tendons joints, whilst maintaining stability in the core. of the shoulder. Stretching gives the swimmer the range of motion to For example … instead of 20x50 Butterfly on efficiently execute the skills of swimming. 1:00 … try 2x(10x50) Butterfly on 1:00 with 200 4. STRENGTHENING easy Backstroke every 10. Instead of straight Not in the Arnie Schwarzenegger sense, but a overdistance Freestyle (1000’s, 2000’s, etc.), try 100 program designed to strengthen the body to limit and Backstroke every 500 Freestyle. reduce injuries. The weights program should be Note: Backstroke also works inward rotators periodised to compliment the overall training during the pull phase. program design and the compatibility of strength and Kicking has also been used by coaches in the past endurance needs to be considered – i.e. gains in to reduce training stresses on shoulders and arms. It maximum strength levels in the gym may not be as is important if using kicking sets between swim sets effective during the general preparation (aerobic to give the shoulders a rest, those swimmers using endurance) phase of pool training owing to the boards cross their arms on the board or don’t use a physiological complications of training strength and board at all. Kicking with the arms straight out in endurance concurrently. front only increases the strain on the point of the Skilful swimming requires quite a deal of shoulder … the very thing the kick set is supposed to strength. There is valid argument that suggests be relieving! swimming itself is sufficient strength work for 7. PARENTAL EDUCATION swimming – i.e. to get strong enough to swim, you Parents can be the frontline in injury prevention swim. However, there are specific benefits that a and management strategy. Regularly hold Parent swimmer can gain from doing specialised strength Education Sessions, where experts such as work. Muscles that stabilise the trunk and scapulae physiotherapists, nutritionists, doctors, etc., come in (shoulder blades) can be better worked in the and teach parents the basics of injury management controlled environment of the gym or pool deck. and prevention. Topics such as “EATING TO WIN” and “THE R.I.C.E.D. TECHNIQUE” or

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“RECOVERY TECHNIQUES FOR COMPETITIVE SWIMMERS” may help parents understand the DUTY OF CARE – PART 2 important role they play in the preparation of a Responsibilities of swimmer. Coaches/Teachers of Sport 8. MASSAGE Massage is extremely useful in three forms… “THE JOURNEY” 1. Professionally done – i.e. massage therapists or By Ian Dear, Level 2 Candidate physiotherapists working directly with swimmers In the previous issue of our journal you were 2. Swimmers massage themselves provided with the CORE ESSENTIALS to digest in 3. Parents massaging swimmers It only takes a few sessions with your local sports relation to duty of care. However, it is now time to tie massage person or sports physiotherapist to educate the core elements into “THE JOURNEY” you your swimmers on the benefits of self-massage. should consider to ensure that you and your athlete Swimmers can be easily taught to massage problem employ actions that minimise risk. Your primary areas – e.g. neck, upper back, triceps, shoulders – if responsibility is the safety of your athletes (see item pain or soreness presents. Similarly, parents can be 73-101 Coaching Tips), but of course keeping the taught the basics of massage and can work with swimmers to massage out spasms in back, neck and path clear for self-preservation. shoulders. Whenever duty of care is raised, it is my We are not suggesting that parents can take the experience that most presenters are met with the place of an experienced, qualified physical therapist retort … “but I don’t get paid for my work” … or (unless one or both of them has spent five years at “for what I earn I shouldn’t have to worry about University studying to be one), but it is not always such things”. Please be reassured of the fact that even possible to get in to see a professional immediately without any reward once an athlete is committed to the spasm or injury presents. Parents and swimmers, using simple injury management techniques, can your care, your duty of care commences and their keep pool time lost to injury to a minimum. But, as safety is your responsibility. Therefore, you move the Panadol ad says … “if pain persists, see your into PHASE ONE – that is, your relationship with the family doctor!” athlete has commenced. PHASE TWO is for you to 9. FIRST AID/MEDICAL KIT/ICE satisfy yourself as to your ability to communicate The fundamental responsibility of ALL coaches with the athlete (language and disability matters) and and teachers is the safety of the swimmers under his you must most certainly consider the physical or her control. An important part of this responsibility capacity of your athlete, having in mind the program is having a well maintained and up-to-date Medical or session (I trust) you have prepared. Kit close by at all training sessions … not locked in PHASE THREE could be considered as being the club cupboard … and at all swim meets AND being able to administer basic First Aid in case of your responsibility to ensure that during the course of emergency. Check regularly to see if all medicines, your relationship with your athlete it is demonstrated preparations and medications in the First Aid Kit that their rights are protected and they are free from have not gone past the use-by date. A current First all forms of harassment as has previously been Aid Certificate (St. Johns or similar) is a vital part of outlined to you. One special concern of mine is, being prepared for the first line in injury particularly during Learn-to-Swim or teaching management. Ice should be available at all sessions programs, the propensity of the coach/teacher to and meets as part of your injury prevention and management strategy. “touch” the athlete for limb or body position(s). This type of activity has to be treated with extreme caution 10. COACH EDUCATION and the recommendation is that if your athlete is a It is vital that all coaches keep up-to-date with current injury prevention strategies and injury minor, the parents/guardian are aware of your management techniques. Make it a priority to read up physical method of coaching/teaching and, if an on injury prevention and to discuss the issue with adult, permission should be sought from them. sports science/sports medicine professionals at every Particular care must be taken with a person with opportunity. It is difficult (impossible?) to have a disablement in any form. Within this phase you may 100% injury-free squad program. Swimmers are consider the recommendation of Consent Forms or working hard, pushing themselves to the limits to achieve their best and injuries are an ever-present Permission Slips (remember the form or slip does not danger. However, injuries can be minimised and mean that you are immune from liability should the controlled with a sensible injury prevention and pupil be injured – however, it may have some weight management strategy, which is at the heart of your in assisting to reduce the liability imposed upon you). training plan. Don’t be fooled into believing that video or Hopefully, these 10 tips will help you develop a similar demonstrations of teaching or coaching sensible, safe and effective training program. techniques are foolproof. I can clearly recall during a

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lecture I attended last year being shown a video clip of an American Coach attending to the technique of two female athletes – both of whom were disabled. A SWIMMING CLUB’S TRAINING Whilst I do not, in any way, suggest there was any PROGRAM impropriety intended, it was observed by a number of By Len Sterlin us present that the positioning of the coach’s hands Head Coach Black Lion Swimming Club, on the upper thigh of the female athlete was such that one assumes the male coach obtained the athlete’s Email from Len … Hello Michael, guardians permission to position the athlete’s limb as How are you? I started this season as a Head Coach of one of the clubs in South he did. In these situations, adopt the “reasonable East of England having tried before to get a job in Australia person test” and ask yourself if your conduct could (without success so far). Please find attached some of my British experience of establishing a swimming program in the club. Some stand scrutiny by your “neighbour”. big changes are going on in UK swimming, thanks to Bill The FOURTH PHASE, but by no means the last, Sweetenham and John Atkinson, who also has Australian would bring you to risk management and this in itself connections. Best Regards, Len Sterlin … [email protected] is a minefield. Your attention, in the previous article, The following is our view of building up a has been brought to some of the key elements of a swimming club development program that comprises Risk Management Program and this should be closely the Multi-Year Training principle. The program considered along with the principles of foreseeability. presented reflects our club specific circumstances. There are excellent publications on risk However it is believed that it can be adjusted to any management and for those whose “daily bread” is swimming club coaching and training environment. gained from Coaching and Teaching, attention to FOREWORD these publications is, in my view, a must. The The program should cater needs of all swimmers Association has excellent references in this regard. of the club, and is based on the Multi-Year Training One I recommend is “Better Coaching” Advanced Plan Of The Swimmer’s Development on acceptance Coach’s Manual, Second Edition, edited by Frank S. by the Club providing sufficient availability of both Pyke. pool and land based training space as well as training Duty of Care is not designed to “take the fun out equipment. of coaching and teaching” but in a society that is The ultimate goal of the Multi-Year Training becoming increasingly litigation conscious, your (MYT) is the optimal development and retention all Association, and others, are “taking care” that duty of Club swimmers over the several years period to allow care becomes party of your everyday skills and there them to develop their FULL potential and reach their is preserved the utmost confidence in your and your GOALS, yet is necessary to achieve top international athlete. level performances in competitive swimming. Incidentally … whilst it does not necessarily fall The long-term training principle is the foundation under the general heading of “risk management”, of the Multi-Year Training that stands for… make sure that any risk regarding your personal and • Gradual improvement financial future is protected by insurance. This is a • Growth and development of all systems (physiological common risk transferral and it is considered a and mental) proactive measure that swimming coaches and • Improvement in stroke technique teachers should adopt. • Development of race strategy and conceptual race thinking • An improved understanding of the spirit and ideas behind the sport of swimming The current age range for top achievements in swimming is 17-20 years for females and 19-22 years for males. Thus, the extent of long-term training should cover a period from 10-12 years since the average age for commencing purposeful training should be 7-8 years for girls and 8-9 years for boys. However, duration of MYT may differ between

individuals according to the age when they start training and their rate of biological maturation. MMeerrrryy CChhrriissttmmaass

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ATHLETES’ MULTI-YEAR TRAINING SYSTEM IN A SWIMMING CLUB (Key Points Scheme only) Number of Swimmers in Number of Squads Number of Sessions Duration of session Dry Land Sessions STAGE Duration of Stage Squad per Coach per Week (hours) per week 1. 3 years PRELIMINARY 1st year 20-25 5-6 3-4 1 — 2nd year 15-20 4-5 4-5 1-1.15 1 3rd year 10-15 3-4 5-6 1.15-1.30 1-2 2. 3 years BASIC AND PROGRESSIVE 1st year 10-15 3-4 6 1.30 2-3 2nd year 10-15 2-3 6-9 1.30-1.45 2-3 3rd year 15 2 6-9 1.45-2 3-4 3. 2 years SPECIALISATION 1st year 15-20 1 8-10 2 3-4 2nd year 10-15 1 9-11 2-2.15 4-5 4. Individually SPORT EXCELLENCE & HIGH PERFORMANCE 4-8 1 12-18 2-2.30 5-6 In accordance with well-known patterns of growth and development of physiological and psycho motoric abilities the following Training Program for age groups swimming has been worked out. TRAINING PROGRAM FOR AGE GROUPS Age at the beginning of the season Parameters of 7 8 9 10 11 12 13 14 15 16 preparation ● Number of Training 40-42 44-45 44-45 45-46 45-46 46-47 47-48 47-48 48-49 48-49 Weeks Swimming Sessions a 3 3-4 4-5 4-6 6 6-9 6-9 8-10 8-10 10-12 Week ●● Dry Land Sessions a 3 3 3 1-2 2-3 2-3 3-4 3-4 4-5 5-6 Week Training Duration a 3-4 4 4-5 8-10 10-12 12-15 12-15 14-18 16-20 18-24 Week (hours) 850- Total Hours per Season 250 250 340 450 500 600 700 650-850 750-950 1100 Swimming Volume per 800- 1000- 1300- 1600- 1800- 200-250 300-350 400-500 450-500 600-750 Season (km) 1000 1300 1600 1800 2100 ● The numbers of training weeks specified is a minimum requirement to ensure that the athletes maintain their physical and psychological conditions throughout the season at appropriate level. The Club provides training and coaching for its swimmers all the year round. ●● Dry land training of 9 and under years of age swimmers consists of callisthenics, land-based stroke drills, stretching and light stretch cords stroke imitation drills and usually lasts 15-30 min. Sports pedagogics considers that MYT’s four 4. The coaches emphasise correct skill development stages of Initial Physical preparation, Basic Training, fundamentals with low intensity and technique- Specialisation and Sport Excellence are fundamentals oriented mileage. 5. It is essential to teach and develop all four strokes for planning and programming in competitive and all events. Age groupers should not be swimming. However, for the specific club’s needs the permitted to specialise in training or in following FIVE GRADES are believed to be the competitions. 3rd year training athletes (9 years of most optimal. age) compete 4-5 times a season. Younger I. The stage of preliminary physical swimmers are not allowed to compete at the inter- preparation, which involves 7-10 year olds club level until they master all technical aspects of competitive swimming. (“Pre-Cub Squad”) 6. Coaches are required to make kicking (with and This phase is the introductory level of competitive without kick-board) at high percentage of the swimming. In order to begin in the novice levels training done at the novice levels. swimmers must be able to swim a minimum of 100m 7. Recommended average weekly volume … Freestyle, Backstroke and Breaststroke. initially 3.5km then progress to 6km. 1. The focus is almost entirely on teaching II. The stage of basic training, which involves fundamentals and developing basic motor learning 10 to 12 year olds (“Cub Squad”) skills, balance and coordination in the water. Swimmers are required to swim all four strokes and 2. Young athletes should begin swimming on a maintain good technique on low intensity interval regular basis no later than age 9 or 10, ideally at age 7 or 8. The novice swimmers train at least work. This phase is a transitional level where the twice per week (with three sessions offered) for a emphasis begins to change from primarily teaching to minimum of 8-9 months per year. a relatively equal balance of technique work and 3. It is important to make swimming fun and physiological development. To enter this squad enjoyable. The main responsibility for novice swimmers must have Competitive Start Award and coaches is teaching children to love the water and be able to swim 100m IM and 200m Freestyle, and to love the sport of swimming. perform the test of 6x100m Freestyle on send-off time 2min.15sec. A pre-requisite for acceptance is

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that all swimmers are expected to attend and compete 5. Coaches pay attention to maintaining aerobic in all their age group events in the Club fitness level from one season to the next. Breaks Championships and Regional Championships. between seasons are limited to avoid significant deterioration of fitness. 6. Land based training is introduced at this level with 1. The focus is still centred on teaching the emphasis on the development of core body fundamentals and developing a strong foundation strength and teaching swimmers how to use in all strokes. stretch cords. 2. The number of training sessions per week offered 7. Recommended average weekly volume … increases to 5-6 and swimmers are required to initially 14km then progress to 25km. attend at least 4 per week for a minimum 9-10 months per year. IV. The stage of specialisation, which involves 3. Low intensity aerobic conditioning is emphasised 12-14 year old girls and 13-15 year old boys and athletes begin to do more mileage on a (“Senior Squad”) weekly basis. A continuous development of The quantity and intensity of the training program fundamental technical skills is of paramount increases even greater. For the first time the program importance at this stage. structures for specialisation in chosen event(s) whilst 4. At this level, the training program focuses on further developing physiological conditioning and preparation for the 200 IM and 200/400 Freestyle events. technical skills. To enter this squad, swimmers must 5. A high priority continues to be placed on kicking be able to perform Kent County qualifying time in all four strokes. Swimmers are encouraged to do 200m IM, 100m and 200m stroke of a swimmer’s 50% of their kick training without boards. choice and 100m stroke different from chosen events. 6. Stretching and limited land based training are A pre-requisite for acceptance is that all swimmers incorporated into the overall program during this are expected to attend and compete in all their age stage. group events in the Club Championships and 7. Recommended average weekly volume … initially 7km then progress to 12km. Regional Championships. III. The stage of progressive training which 1. The weekly mileage becomes one of the most important considerations. involves 11-13 year old girls and 12-14 year 2. Although low intensity aerobic training and old boys (“Junior Squad”) anaerobic threshold work is still one of the main The quantity and intensity of the training program priorities, athletes begin to do lactate tolerance- increases. The program structures for more time to be training sets on a regular basis. As swimmers devoted to physiological conditioning than to swim faster in training a greater percentage of the teaching fundamentals. To enter this squad swimmers time, it is critical that technique is not compromised. are recommended to be 11 years of age however 3. At this level, the training program focuses on physical ability is considered and be able to perform preparation for the 400m IM and chosen events as Kent County qualifying time in 200m IM, 200m well as middle distance and distance Freestyle stroke of a swimmer’s choice and 50m stroke events. different from 200s. A pre-requisite for acceptance is 4. The number of training sessions per week offered that all swimmers are expected to attend and compete increases to 7-9 and swimmers are required to in all their age group events in the Club attend at least five evenings and one morning per week for a minimum 10-11 months per year. Championships and Regional Championships. Athletes are encouraged to attend as many 1. The weekly mileage begins to be an important sessions each week as possible. Regular morning consideration. sessions during the school year are introduced at 2. Although low intensity aerobic training is still the this level. Swimmers at these senior levels are first priority, athletes begin to do more anaerobic encouraged to make a choice between swimming threshold work. As swimmers swim faster in and other activities. training a greater percentage of the time, it is 5. Coaches pay attention to maintaining aerobic critical that technique is not compromised. fitness level from one season to the next. Breaks 3. At this level, the training program focuses on between seasons are limited to avoid significant preparation for the 200m and 400m IM and deterioration of fitness. middle distance Freestyle events. Swimmers do 6. Land based training at this level involves the very little specialty work. development of core body strength as well as use 4. The number of training sessions per week offered of equipment such as stretch cords, medicine increases to 6-7 and swimmers are required to balls, light weights. attend at least 5 per week for a minimum 10-11 7. Recommended average weekly volume … months per year. Athletes are encouraged to initially 25km then progress to 32km. attend as many sessions each week as possible. Morning sessions during the school holidays are V. The stage of sport excellence, which involves introduced at this level. 15-and-over year olds (“Elite Squad”)

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(Followed by the stage of high performance at Specialisation of training for stroke and distance international level, whose deviation varies becomes the main priority. between individuals.) 3. Weekly and annual mileage completed is an important consideration, together with attention to Swimmers with the appropriate attitude, experience, details and improvement in stroke efficiency and and talent move to this training level on coach’s racing skills. invitation. The training program becomes very 4. Swimmers are still encouraged to train and demanding with a heavy emphasis on distance-based compete in a wide variety of swimming events. physiological training. Therefore athletes are 5. The commitment level required at this stage of the expected to be physically fit and possess good health program is very high with swimmers expected to (regular medical check is recommended). To enter attend 9-11 sessions per week. 6. Strength training with free weights and machines this squad swimmers must be able to perform is a standard part of the training program. Southern Counties Qualifying times in four 7. Recommended average weekly volume … strokes(any distance) or National Qualifying time in initially 32km then progress to 45km. one event. A pre-requisite for acceptance is that all A TRAINING SESSION FORMAT swimmers are expected to attend and compete in all The following order is in place for all squads… their age group events in the Club Championships 1. Land based warm-up (unless dry-land session has and Regional Championships. been held prior training in the pool) 1. Success over the long-term remains a high 2. Training in the pool priority. 3. Stretching on land 2. Work on various energy systems is an important component of the overall training program.

COACHING STAFF STRUCTURE

Head Coach Ð Head Age Group Coach Ð Ð Ð Squad Coach « Lane Coach Squad Coach « Lane Coach Squad Coach « Lane Coach Head Coach develops and supervises the overall their swimmers and make recommendations for Club Program; Coordinates seasonal and multi-year squad advancement on a seasonal basis. plans for all training squads; Supervises all squads Lane Coaches work with Squad Coach in developing coaches; Conducts direct coaching of the Elite Squad; weekly and daily plans for their squads and/or Supervises team selections; Coordinates the Club’s groups; Assist to the Squad Coach in direct coaching swimmers evaluation. of the Club’s age group squads; Assume Head Age Group Coach works with the Head responsibilities of the Squad Coach in his absence. Coach in developing seasonal plans for various junior PHILOSOPHY OF AGE GROUP SWIMMING and pre-senior training squads and groups; Conducts PROGRAM direct coaching of either Junior Squad or Cub Squad The club provides swimmers with experienced within the context of the seasonal plan; Supervises coaches who know how to use all the facilities and other squads coaches; Remains in close techniques, are flexible in their training programs and communication with the Head Coach regarding can cater for individual abilities and ambitions. individual and group progress; Assists in team The coaches make certain their athletes swim selections; Evaluates age group swimmers and make efficiently, train properly, know how to race under recommendations for squad advancement on a pressure, can control their movements and emotions seasonal basis; Assumes responsibilities of the Head and can organise the timetables and diets. Coach in his absence. Working with swimmer parents is essential to Squad Coaches work with the Head Coach and help motivate their children. the Head Age Group Coach in developing seasonal Young swimmers should be challenged but their plans for their training squads and groups; Conduct program increased progressively to ensure they don’t direct coaching of the Pre-Cub, Cub, Junior and Top burn out. However, a training program should be Squads and other groups within the context of the sufficiently difficult so as racing conditions where seasonal plan; Supervise their lane coaches; Remain swimmers compete to maximise their personal in close communication with the Head Coach and the development and success. Head Age Group Coach regarding individual and group progress; Assists in team selections; Evaluate

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While girls are still under 13-14 and boys under permanently maintained by frequent exercises of 15-16 years old they should not be divided into stroke those qualities. This is especially important for or distance specialists, but should be… Club’s junior swimmers. • Distance training to develop aerobic foundation THE CLUB DEVELOPMENT PLAN for senior swimming BLUEPRINT TO 2004 • Poli-stroke training (Individual medley) The aim of this plan is to provide a constant • Aerobic poli-stroke training which gives a very inflow of new swimmers into competitive program good opportunity to teach and coach from “Learn-to-Swim” programs, local schools and simultaneously other clubs and to significantly improve swimmers’ • Program of testing and time trials corresponding performance by the end of 2001-2002 season and to the content of their training providing further improvement to their full potential • Consistent stroke development (both “training” (in long term prospect). and “racing” skills) The aim would be achieved by… • Constant development of strong, efficient kicking • Building the confidence in swimmers and parents (one of the basic skills) through regular intensive training. • Maintenance of rapidity • Creating greater awareness of the benefits of • Continuous flexibility development participating in sporting activity. • Regular practice the basics of racing strategy • Attracting and retaining gifted swimmers over the (negative split swimming) seasons to allow them to develop their full When working with age group swimmers potential. coaching staff should not wait for a quick “return” of • Developing the mental strength of swimmers and their efforts, but work for longer prospects. Ensure positive attitude toward training. that combined with the proper psychological • Constantly monitoring the dynamics of preparation, health and nutrition our training program workloads, sport results and fitness in individuals greatly improves the chances that majority of the and delivering this information to swimmers and Black Lion swimmers (but not only few God-given parents (6-weekly testing). talented) will reach their performance potential at the • Teaching swimmers how to properly perform their right time of the season and at the right times of their training tasks, training strategies and skills. competitive career. • Providing swimmers of all age groups with better To incorporate the main principles of training… calendar of sport events. • Stress/Adaptation: Physiological changes • Progressively, year-by-year, increasing training (higher level of performance) take place as demands. training adaptation occur. SQUADS COMPOSITION • Overload: If improvement is to occur the training Important Note: In accordance with known plan should include a gradual increase in the patterns of growth and development of motor and workload in all areas: in water and on land. psychological abilities and for the purpose of • Specificity: Both dry land and water training mastering technique training squads usually are regimens should be specific. Long-term studies of formed on the basis of chronological age. However it age group swimmers confirm the fact that aerobic is taken into consideration levels of individual based exercises (long distance swim) produce biological maturity and physiological response to long-term developmental benefits. Every doubling exercise. To ensure long-term success the club aims of swimming speed increases water resistance as towards the following training groupings and much as four times and creates need for greater approximate number of swimmers… Pre-Cub squad Bronze group 6-8 years of age: 20-25 girls + strength. Dry land training should be specific: by (Youth level) 20-25 boys developing right “swimming” muscles and by Pre-Cub squad Silver group 7-8 years of age: 20-25 girls + right swimming pattern that makes correct stroke (Youth level) 20-25 boys Pre-Cub squad Gold group 9-10 years of age: 15-20 girls + technique. That is why both dry land and (Youth level) 17-22 boys swimming training sometimes can be more Cub squad (Junior level) 10-12 years of age: 12-16 girls + beneficial for young swimmers than only water 14-18 boys Junior squad (Pre-Senior 11-14 years of age: 10-14 girls + training. level) 12-16 boys • Reversibility: Training effects are reversible. Senior Squad (Senior level) 12-15 years of age: 10-12 girls + 8-10 boys When workouts are stopped, or are not frequent Total: 85-112 girls … 91-116 boys enough, loss of training may occur. The state of Elite Squad (High Individually (approximately 10- fitness and stroke technique efficiency should be performance level) 12 swimmers)

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Peaks of performance… Silver and Club Championship THE SECRET WEAPON OF Bronze groups Gold group Club Championship, Regional Championships CHAMPIONS Cub squad Regional Championships Junior squad Regional Championships and Kent County By Ross Swanborough Championships (Reproduced from Queensland Swimming Senior squad Regional Championships, Kent County Championships, Southern Counties Association Coaching Newsletter, May/June 2001) Championships and Age Groups National Championships Concentration … Confidence … Will to Win … and Elite squad Kent County Championships, Southern Counties Championships, Age Groups National Mental Discipline are ingredients that are common Championships, Winter National and Open among champion athletes in any sport. Author, Ross National Championships, International Swim Swanborough, shares his ideas on how to specifically Meets develop these qualities in your swimmers. TRAINING CAMPS Organise and hold two training camps per year. PSYCHOLOGY First … During Christmas holidays outside the local area based at a 50m pool. “I’m all psyched up”, says the champ. Second … During summer period prior to major competitions of the season outside the local area What does he really mean? based at a 50m pool. Training camp is one of the most rewarding Only in recent years has psychology been applied aspects of club coaching. It allows our swimmers an in competitive swimming. For far too long, the opportunity for adventure and responsibility. emphasis has been on STROKE MECHANICS and Training camp is a great way to build up the feel of PHYSICAL CONDITIONING. Coaches and team spirit, sportsmanship and being wanted. Both swimmers alike have hoped for miracles by merely training camps fall on school holidays, cater needs copying this style, or that. While it cannot be denied greater number of members than small group of that the principles of Stroke Mechanics and Physical National qualifiers and can provide better preparation Conditioning are not absolutely essential for the for the summer and winter competitions. Training making of the champion, without psychology he may camp should be offered to all club members never have become the champion. regardless of age or qualification with the club to subsidise high achieving swimmers. While you concentrate on trying to look like the champion, you are missing the real reason for the SOCIAL EVENTS champ’s success – i.e. what he has done before the Special social program in the club such as… Meet. What you copy is only what the champ has • Sea swimming done on the day of the Meet. It does not reveal any • Movie nights secrets of how he got to be the champ. The secret is • Bowling in his mental attitude to training – to those painful, • Fun run endless laps – to the hours of analysing performance • Outdoor games (beware of injury and loss of fitness) and stroke correction – to building mental and • Special events by age grouping … i.e. physical condition – and to careful months of 10/u years – bus tour to “Gala” or “Open planning for the big day. Meet”(TBA) 11/12 years – bus tour to “Gala” or “Open Meet” The quote by Cicero, “Man is his own worst (TBA) enemy”, is the key to understanding how psychology 13/14 years – bus tour to “Gala” or “Open Meet” (mental attitude) brings success. The only enemy (TBA) keeping you from success is your own weaknesses – 15/16 years – bus tour to “Gala” or “Open Meet” not the swimmer beside you – not the current (TBA) champion – nor anyone else … but you yourself. • Invite the School Principal and teachers to come along to our training session or club championships Your mental attitude should NOT be aimed at with morning tea defeating other competitors, but rather aimed at Scheduling social activities for the club members DEFEATING those weaknesses within helps swimmers feel a stronger relation to the Black YOURSELF. These weaknesses may be lack of Lion Team and increases their chances of staying concentration in starting – of skills necessary for a with the club. The Club Program is subject to annual perfect tumble turn – or of mental endurance to review. complete your training program, even when it hurts. You must concentrate constantly on eliminating these

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weaknesses in YOUR OWN PERSONAL positive thinking must be realistic. In the plank PERFORMANCE during training and having no example above, a positive attitude about crossing it at thought or worry about the opposition. 100 feet is definitely a realistic one. On the other hand, to develop a positive attitude that you could In preparing for a particular championship event, cross the plank at 100 feet, walking on your hands you should not ask, “What time must I swim in order may be totally unrealistic and dangerous. to better last year’s winner’s time?” This attitude is still concerning yourself with other competitors. The This leads me to the point that whilst most people question asked should have been … “If I train hard, lack confidence and need to develop it, there are consistently reducing my present time, what time will some who are naturally over-confident. These people I be swimming at the time of the Meet?” If the time often become careless and neglect essentials, which predicted happens to be inside last year’s winner’s has a result similar to a lack of confidence. Every time, you should swim to that potential, unhindered swimmer must develop the necessary level of by thoughts of other competitors. You have really confidence, which will not fail even under the made it when you no longer worry about other pressure of competition. competitors, but concern yourself with the new time you are about to swim. To achieve this psychological WILL TO WIN state, we must use the following tools… It has been given many names such as the tiger, CONCENTRATION … CONFIDENCE the killer instinct, motivation and competitive WILL TO WIN … MENTAL DISCIPLINE spirit. No matter what you call it, some have it and others don’t. It is an aspect of psychology about CONCENTRATION which very little is known. If you have it, you are lucky, as it is a necessary part of making a champion. Proper concentration is absolutely essential for the Those who have little will to win (competitive spirit), whole mental approach to swimming. Your and we all have some; can develop it under confidence, mental discipline and race-tension are favourable conditions. Nothing succeeds like success. determined by your degree of concentration. Concentration does not come easily: effort is The person out to win a club age championship, required, in both training and competition to achieve usually does so because of the zest and drive he or it. Concentration should always be directed towards she has for hard, monotonous training which is so performance and it should always be positive. essential for winning. The greater the desire to win … the greater is the dedication to hard training. For CONFIDENCE any championship, be it at club, district, regional, state, national, or world level, the swimmer who is If you were asked to walk across a six-inch wide satisfied with swimming last year’s records and times plank, which was lying on the floor, you could will almost invariable be unplaced in the competition. undoubtedly run back and forth without ever falling New goals must be set and the will to win as a tool to off. Now, if the plank was raised several feet off the achieve the end result. Being confident and ground, you could still perform well, but perhaps possessing that will to win are useless without mental more cautiously. If the plank was now raised to 10 discipline. feet, you would perhaps make the crossing but very slowly, cautiously and maybe nervously. If the plank MENTAL DISCIPLINE went to 50 feet or 100 feet, you would probably be unable to perform this simple task. It is the same Mental discipline is the ability to repeat plank, the same skill required as when on the floor, performances of a high standard. Say, for example, but a lack of confidence has defeated your ability to that you have reached a high standard for your age perform. group, say 72 seconds for 100 metres Backstroke. Any time you swim from now on you should be able John Dryden’s famous quotation, “For they to turn in a 72 or better when called on to do so. conquer who believe they can”, sums up the importance of confidence to the competitive You may have noticed how the Olympic swimmer. Champions can, before a race, predict their lap times for an event with incredible accuracy. This is due to The real key to winning is what goes on in the mental discipline. The body does as the mind swimmer’s mind. The only way to build confidence commands. Mental discipline has to be built up and is to think positively about performance. However, practised in training. It should be obvious then, why

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fooling and half-hearted swims without full and continuous concentration may be a waste of time. RACE TENSION

You must set your goals, believe in yourself and Butterflies, fight and flight reaction, stress, achieve your goals. Remember that the swimmer who match pressure are some of the many terms used to simply goes to the pool for one or two hours each day describe what I call race tension. It is a normal, and expects automatic improved performances is physiological reaction of the body to nervous going to be horribly disappointed. Progress only excitement. In emotional situations, a hormone called occurs when you make it happen and this depends adrenal is released, which speeds up heartbeat, raises on mental discipline. blood pressure, heightens the senses, makes stored sugar available for muscle use and slows down A competition between two equally trained intestinal movements. All of these reactions prepare swimmers – one with a great mental discipline and the body for efficient muscular activity. A foremost the other with little mental discipline – would result authority, Hans Selye, in his book “The Stress of in the former being the winner. The reason for this Life”, considers stress to be an excellent opportunity lies in the fact that swimming, unlike most other for unrealised potential to be developed. Race tension sports, is purely offensive. then, can be used to your advantage, allowing you to perform better than ever you could in training. There is absolutely nothing a swimmer can do to defend himself against the opposition’s offence. In HOW TO DEFEAT RACE TENSION football a defensive action may be taken by altering the position of certain players. In tennis, you may play the ball to your opponent’s weakness, which 1. Set goals in training and train hard to achieve a may be his backhand. In swimming, there is nothing better time than last year’s winner. On Meet day, you can do which will reduce the performance of you will know that you can do it. your opposition. 2. Expose yourself to as many Meets and competitions as possible leading to the big one. Therefore, the only way you can beat him is to You don’t necessarily have to win in these Meets, develop an offence, which is greater than his. Your so long as your times are improving at a best offence is positive performance. A positive satisfactory rate to achieve your goal by the big performance comes from your mental discipline, one. which allows you to ignore distractions. 3. Remember that race tension puts your body into a state of readiness. This is an aspect, which can The most common distractions and worries at a help your performance. Meet are… 4. Everyone in the event will be experiencing race tension. Say to yourself, “I’m the best swimmer 1. Rumours that the opposition is swimming super here and if I’m nervous, just think what the others times. must be feeling”. 2. Concern that the opposition may be using new 5. Make every thought and action positive. Do not techniques. think of the things you must not do but rather 3. Worry that you have drawn a bad lane what you will do. Picture the whole race, as you 4. Frustration that the opposition is bigger than will swim it … with you the winner. you. 6. Your concentration span must last for the whole race. Not one of these thoughts will influence the performance of your opponent, but such thoughts will develop into race tension, which will reduce your CONCLUSION own performance. Shut all distractions and worries from your mind and give full, unbroken My job as coach will have been successful if you concentration to your performance. can look back one day and say to me, “He caused us to stop believing that we could become world Listen only to your coach. Even well meant champions by simply finding the ideal conditioning advice from others may be a distraction, because it is methods and perfect stroking. The real key is what foreign to what you have been training. goes on in the swimmer’s mind.”

Above all, never adopt a new technique during the Meet or do anything not practiced in training.

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The second purpose is that the Torpedo Float drills into the child’s head that the water supports them. This means that when the learner begins to learn mobility they are more likely to channel their efforts directly into going forward instead of BACK TO SCHOOL apportioning part of the effort into climbing up on with top of the water. To clarify this, it is not unusual to see less Ron Coleman competent swimmers dropping legs and pressing down with the hands trying to keep up as well as go LEARN TO SWIM forward. This is nearly always because of lack of understanding of the support the water gives. So In the articles I have written on the teaching of confidence in holding this float position has an freestyle, which now spans a couple of years, I have important bearing on everything that is to follow. tried to set up a line of thought. Also to be considered is confidence to do this in I have… deeper water and the ability to recover from the float (a) Analysed the stroke and tried to identify an to standing or tread water position. ideal “copy book” style It is not unusual to see a learner do a Torpedo (b) Endeavour to isolate the key points that make Float in shallow water but not in deep water. So it is the stroke work important that a child be competent and confident in (c) Design a realistic model that is within the deep water prior to getting serious about learning capacity of the beginner freestyle. (d) Break the stroke down into subskills Also we should not assume that a learner could (e) Provide a flow chart showing a suggested recover from the float position especially if you are sequence of teaching of the sub skills teaching adults. So it is worth considering teaching (f) Where possible try to give a rationale for all the recovery as well. A simple system for teaching my suggestions. this will be included in this paper. I have not to this point paid a lot of attention to TEACHING THE TORPEDO FLOAT detailed specific teaching strategies as it would have This is the simplest of skills and methods of been out of sequence with the presentation to date. teaching will vary depending on the circumstances Each subject presented so far depended on one’s we find ourselves in. A possible progression may be understanding of previous material. as follows… I will be presenting the material as if the reader is (a) Visual demonstration – let them see a demonstration of a good Torpedo Float. a new teacher. Teaching strategies may differ (b) Have pupil on side of pool and show position. Use a depending on venue, age of pupil, number in class, couple of key cues ... e.g. ears held between arms, legs etc. together and toes loosely pointed. TORPEDO FLOAT (c) In water, with teacher standing beside pupil, child Description … arms outstretched from shoulders holds teacher’s forearm. Teacher uses other arm to palms facing down fingers and thumbs loosely support legs just above the knees. together, arms parallel to water surface. Read down (d) When body position is right, pupil is instructed to take so backs of ears are between arms, eyes should be breath and lower head till back of ears are between looking down and forward about 45 degrees. Legs arms and hold to count of say 5 then up to say 10. together and straight toes loosely pointed. Body (e) Teacher assesses confidence by the strength of the grip on the arm and how much support the child is looking should be controlled but not stiff. for. Execution … Learner floats for about 10 seconds. (f) When child comes up for breath give encouragement Purpose … This exercise has two purposes. The and feedback … e.g. “Good kid, that was good, but this first is that it is the base body position for Freestyle, time we try to hold me loosely. I will take my hands as simple as it is, has to be correct. For example if we away from your legs; you lie there and will count to allow the head to be high we immediately put down 10”. pressure on the back end of the body making it more (g) As pupil relaxes and he/she is encouraged to release difficult to keep the feet up. Secondly, when it comes teachers arm and float alone. to teaching side breathing the head will not be able to (h) Child then can hold the side of the pool, assumes float rotate as freely. Why allow something that has to be position then lets go of side and holds position for about 10 seconds. corrected later?

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(i) If in standing depth, child puts head down arms out and (d) Try the same kick sitting on edge of pool leaning back allows feet to drift up to float position, (or may kick off on hands, feet kicking at top of the water. bottom to give start) (e) Lie in shallow water 20-30cm (if available) deep RECOVERY FROM FLOAT IN STANDING (preferably head down) and kick. The shallow water DEPTH helps control the depth of kick. While many just do it, some pupils, especially (f) Instructor standing in water and pupil holding the side adults, do not know how to recover to feet. of the pool or a flotation device. Instructor helps guide From float position knees are drawn up and hands the depth of the kick, knee bend, etc. It is worth noting that the following simple press down. This brings feet down. Plant feet on guidelines can make life easier. bottom and lift head last. Lifting head before this 1. As much as possible, teach with body horizontal and tends to make the pupil flounder and unbalanced. preferably head down in torpedo position. Recovery to Tread Water: basically the same 2. Use initially a scissor type action then if too much knee technique but the tread water kick and hands give the bend ask them to stiffen knees if tool little loosen up. leverage to lift the head. 3. Heels bubbling the surface. Push Off and Glide Torpedo: While the 4. Ankles loose. Torpedo Float gets the child to understand that the 5. Tempo should be strong at a speed that could be water supports them without motion, this gives them considered aerobic in energy expenditure. the sensation of moving through the water with no What can go wrong? If the guidelines are other effort except the initial push off. I believe this followed … not a lot. Common faults that shouldn’t also adds to the foundation upon which everything happen if the guidelines are followed are as else is built. follows… Execution: Child holding wall, puts feet against (a) Over kicking – legs coming high out of the wall below surface, drops down below the surface water. and pushes off assuming the torpedo position and Remedy: Straighten legs and use scissor action glides. Glide should be held for about 10 seconds. with heels bubbling the surface – also this type Body should be controlled but fairly relaxed. of kick is so inefficient and energy expensive Teaching the Push Off and Glide: Pick a target that if body position is good, they soon drop it. mark that takes approximately 10 seconds to get to. (b) Cycle kick – this kick uses the upbeat of the Having a set mark gets them a definite goal and if kick and the bottoms of the feet for propulsion you are working with more then one learner it helps instead of the down beat and tops of the feet. keep practice orderly. The kick can be blatantly obvious or very Have a pupil plant their feet 20-30cm underwater subtle and difficult to detect. It quite often is on wall holding on to side with one hand. Have child found in kids with low water confidence. drop down under water, release hand from wall, bring Remedy: arms around into torpedo position. Push off and glide (i) Use scissor type action and keep head just below the surface allowing body to float up and down. move forward at the same time. Body position is (ii) Make sure child is confident in his/her own assumed before pushing off. The head must remain ability in deep water. down till the goal is reached. (c) Knees dropping – usually caused by head While there is not a lot that can go wrong, the being held up. instructor should develop an eye for detail and ensure Remedy: Get head down. it’s done accurately and with confidence. The kick is not difficult to teach, but it does need plenty of work in a good body position and given

TEACHING THE KICK time to develop. The mechanics of the kick are well documented so TORPEDO AND KICK I will not go into that side of it. Also the kick of the While, as a general rule, I would try and teach and beginner does not appear to vary from the advanced consolidate each subskill before going on to the next athlete so no special consideration need be given for with any seriousness, I would start to work on the technique. torpedo and kick as soon as I was satisfied with the If we assume we are teaching a pupil who cannot torpedo float, and float and glide. kick, a teaching sequence may be as follows… I have found the body position of the torpedo aids (a) Let pupil see a well-executed kick. the correct development of the kick. It is useful to (b) Pupil lies down on side of pool in “torpedo” position, legs together toes pointed. Then with scissor movement introduce the torpedo and kick even before we are and straight legs, simulate kick. satisfied with the kick. It can be then used as part of (c) Try same laying on back

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your kick teaching strategy as well as a development into a hand with water in it. While most will just do tool. it, by doing it some will need help. I find “blowing a Teaching raspberry” is something they all know how to do, or Instructor sets a target distance that takes the pupil have them blow out slowly through lips that are about 10 seconds to cover. Pupil drops below surface together but loose. Or vibrating our lips with our pushes off with a torpedo and glide, then brings in the forefinger like we do after a frustrating day at the kick soon after leaving the wall. pool also gets the message across. As soon as the target distance is reached pupil Whichever method of inventing genius one uses, stops, rests then repeats. The target distance is an we are looking for lips that are loosely held together estimate of how far the pupil can go comfortably so that when even a moderate amount of air is pushed without feeling short of air. Setting a target distance through water can’t get in. serves other purposes. After trying single “bobs and bubbles” we might (a) Allows each repeat to be done well tell them to string 5 together then maybe 10. Quite (b) Gives them a reasonable challenge to go on one often the repetition gets a rhythm going but for those breath, and time too for reasonable practice time who don’t, the following helps. (c) Helps keep practice orderly. • Get them to do little bubbles down and big ones on the I don’t believe trying to get the kids going long way up. distance helps in the early stages of learning. Body • Allow them only one breath while up. position is the key factor here and the more fatigued With those two suggestions and a string of the pupil is the poorer will be the practice. Keep the repetitions of say 10 at a time they should start to get repeats shorter but all quality. a reasonably comfortable rhythm. INTRODUCTION TO BREATHING You can say that this is learned when they can go The breathing technique for Freestyle is a lot more 10 or more bobs, taking one breath when they come difficult than people generally think. The breath is up, and not be uncomfortable. taken to the side without taking water, the rotation of Exhalation can be through mouth, nose or both. the head is around the axis, the exhalation has to be Where exhalation is through the mouth and water made so that keeps getting up the nose suggest some air be blown (a) A certain amount of air is retained early and increased out through the nose. as the head rotates back to the side. 3. Vertical Rhythm Breathing (b) As the mouth breaks the surface the exhalation is Pupil has chin on the water facing the front. Pupil completed the inhalation begins. (c) Sufficient air is pushed out and enough taken in. inhales lowers the head hinging at neck till face is (d) The time it takes co-ordinates with the speed of the down with water at ears. Exhalation begins as face arms. goes down and trickles out till face is down then as All these factors suggest that it is wise to begin the head begins to lift there is an acceleration of teaching breathing as soon as possible. In the bubbles finishing as mouth breaks the surface when published flow chart I suggest it can begin the first inhalation begins again. The time from one breath to day lessons. While it is possible to go right into side the next will be about the same as what it will be breathing, my experience has been that with younger when stroke is learned. I have never considered the kids or in a group situation it can be prudent to have time as a problem, long as the inhalation and some introductory strategies that make the job easier. exhalation is completed correctly. 1. Bobbing and Bubbling For those who want an approximate time it will be This can be introduced as a game. The fact that it around 1.5 seconds. As stroke is learned it will sort is a fun activity tends to make it easy. itself out. Vertical Rhythm Breathing, as well as 2. Execution and Teaching being an easy step to side breathing it can also be It begins with no more than saying to the kids incorporated into kicking drills. What can go wrong? “We are going to bob down underwater, blow • Head too deep bubbles and bob back up”. Have a look at what you • Not deep enough end up with… • Lifting the whole body not just the head • Some will not blow out at all • Not getting rid of enough air • Some will squeeze out a few • Getting rid of all of it on the way down • Some will blow all the air out on the way down • Breaking the surface blowing out all or some air then • Some will do a quick bob, others will stay down a long taking a breath time • Stopping while head is down rather than continuous There are plenty of ways to show them how to movement push the air out. Blowing ping-pong balls, blowing • Too fast or too slow

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new set of values for each problem or parts of a problem can result. The disadvantage is that it is somewhat vague. The NAOMIE principle is based on Lewis but has a more structured approach. It is ongoing and creates growth in establishing values.

The pattern is… Reflective Practice for Swimming Teacher Needs By John Holden Aims Objectives (Reproduced from “WaterWays”, August 2001) Method

How often do we finish a lesson and say to Implementation ourselves… Evaluation needs aims, etc.

“That could have been better” … or … “why did The evaluation is the key element or this is the my method of teaching Backstroke work so well with Reflective element. It must not be confused with the green group and was almost a disaster with the reflexive, as the latter is more in tune with action, red”? hence Method and Implementation or in Lewin’s system, Act. Most conscientious swimming teachers are in the habit of lesson evaluation. But what is the use of this Closely associated with Reflexive Practice is practice if no action results from the evaluation to Action Research and there are a variety of methods improve your teaching? However, the problem may such as observation, diary keeping, interviews and be long-term and more significant. questionnaires and case studies. However, observation and interviews are the most common. Take, for example … Paul who is just off the mark with his swimming and finds it easy to swim During evaluation, it need not be complex and a from A to B but struggles swimming from B to A. series of questions should be asked, such as … You cannot understand why and you want to try and look at the reasons and change things so that Did I meet my objectives? swimming from B to A is as easy for Paul as What went well? swimming from A to B! It may not be enough to What difficulties occurred? simply rely on your normal lesson evaluation. What is or what was good about it or bad about it? What could be learned for future? You may need to try some Reflective Practice. What needs occur?

Reflective Practice (RP) is conscious thought and What you are engaging in is a deconstructive action, which brings about innovation for change process so that you can rebuild your fresh approach. through operations, redirection, considerations and re-approach. In simplistic terms, it is a change of Record the familiar … make it unfamiliar so that heart. you can look at it again (Schon). From this point, the teacher can establish new aims and objectives. By being involved in RP, swimming teachers develop a better understanding between values, For example, Bill has been coming to your adult problems with individuals, key issues, arguments and evening classes for eight weeks and still cannot closing the gap between theory and practice. You can swim. When he kicks his legs with a float, he gets end up with a solid set of principles to work from. absolutely nowhere and, in addition, he has very stiff ankles. To get him to put his face in the water is a For successful RP, methodology is vital – Lewin nightmare for him. Bill really is a ‘hard nut to crack’. (80) presents a spiral system, which is ongoing. The paradigm is Plan, Observe, Act and Reflect, Plan, etc. Does this sound familiar? The advantage with this is that it creates growth and a

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You need a short-term plan of action, which will AQUATIC PROGRAMMING FOR ABLE- result in success. Take the positive points first. BODIED & DISABLED INFANTS What is good about it? Part 1 By Julie Zancanaro Bill wants to learn – the evidence is in his attendance. If he did not, he would not have come in A DEVELOPMENTAL PERSPECTIVE the first instance or probably would have dropped off after the first few lessons. You, as the teacher, want Helping your students to reach their potential. him to learn so much that you have decided to make Surely, as Aquatic Professionals that is what we aim up an action plan. to do from our youngest little water babies, through to elite competitors. It could be argued that the What are the problems? younger the student, the greater this responsibility lies squarely on our shoulders, and that we must take Bill’s confidence and his poor, stiff leg action. every opportunity to develop the full potential of our Your objectives could now be to get Bill to swim a little charges while they are at an age where outside distance unaided by the end of the term. Aims – to influences have a major effect on this potential, more work on his arms more than his legs, to encourage than at any other stage of life. him to move into deeper water (shoulder depth) to increase confidence and perhaps introduce him to Whether or not they have characteristics that another stroke. prove to be disabling in certain areas of their lives, ALL children have the potential to develop far These objectives and aims may relate entirely to beyond the heights reached in everyday life. Children Jenny, who is also in your adult class, but what we who are born with developmental disabilities or are aiming for is a change of direction and developmental delays are ideally involved from reapproach. birth in a program of early intervention.

Of course there are problems with RP. With all Early intervention programs aim to enhance the teachers today time is of the essence and the more in- process of development in all areas, but often target a depth the problem, the more time consuming it particular area of delay. Developmentally appropriate becomes. You may have others in your class beside activities, largely play-based, are designed to help Bill or Jenny who, at times, need your undivided children gain from their environment the information attention! they need to learn and develop – to more fully reach their potential. Another danger is to create a problem, which is not there, and a simple on-the-spot solution is all it INTEGRATION refers to the process whereby takes. We also have to be careful and avoid fixed people with disabilities are given the opportunity to hypotheses which, by tradition, we cannot alter once participate to the best of their ability in mainstream research has begun – such as ‘the best way to learn to programs. Sometimes, it means the program needs to swim is with arm bands’ or ‘I do not allow free time be modified to cater for the varying ranges of abilities at the end of my lesson’. and disabilities that may present. As swimming instructors, we are in a unique position. We have… However, sound evaluation and RP will benefit the swimming teacher. Reflective Practice need not • A stimulating, unique and changeable be complex but some form of methodology is environment to work in. essential to its success and the swimming teacher • Scope to design play activities based on the should stick to the pattern. children’s skill and developmental level. • In larger swim schools, the volume of children to The rewards can be plentiful for both yourself form homogenous groups according to age and and your charges. stage. • Parents/caregivers to assist us in implementing the activities. • Regular attendance at a price parents can afford.

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With such an ideal environment in which to of this age are often ready to move out of the Parent- stimulate the development of young children … Child program and into a small group without including those with disabilities … it is essential that parents. we understand the process of early development and empower ourselves with the knowledge and skills to For programming purposes, general age ranges enhance it. may be used as a guide for grouping most children up to three years. Children who present with individual Young children develop and change at an characteristics outside what we consider to be the incredible rate – in all areas – physically, socially and normal range, will need to be in a group where you intellectually. Change is faster and more can stimulate them at their individual stage rather comprehensive than at any other stage of life. than age of development, whilst still giving them the social stimulation they need by being with peers In children who have no apparent disability, a close to their chronological age. general pattern of development emerges that is common to all children. Children are, of course, very This can prove to be quite a challenge and may individual and will develop new skills at slightly mean numbers need to be kept lower in these groups different ages. but it is important for the overall success of your programming, and particularly important if you aim For this reason we look for skills to be acquired at to meet the individual needs of the child. a particular stage in their development and within a normal age range, rather than at a very specific age. A child, who has a significant disability from Even though some children will develop skills a little birth, initially has only that disability to contend with. earlier or later than others, they all follow the same With time, the disability will usually result in delays general pattern of development, developing in a occurring in one or more aspects of their particular sequence of skills. development – e.g. a child who is born blind is initially only unable to see, however, with time other All facets of the child develop simultaneously. disabling characteristics may develop such as poor However, at certain stages, a particular area of skills coordination from restricted opportunities to practice will seem to dominate the child’s development – mobility – or poor social skills from limitations once a degree of mastery is achieved the child will interacting with peers. move on to a new focus. These disabling characteristics indirectly result In very young children (generally involved in the from the initial physical disability, however may be parent and child, play-based components of aquatic minimised with good early intervention. It is very programs), looking at these areas of developmental important that these children are involved in well- focus provides a programming focus for goal setting designed activities to enhance their development and activity design. In my programming I have from an early age, and so minimising the occurrence identified the following ages and stages as a guide for of secondary disabling characteristics. grouping, goal setting and activity design for children up to three years (now being referred to in the To effectively program for able-bodied or industry as infants). disabled children, it is first essential to have a basic understanding of the normal process of development. DEVELOPMENTAL PROGRAMMING STAGES It is this process that you will be striving to stimulate and enhance with ALL children in your program. The Dominated by the Sensory System (Information 0-6 months more complex processes are open to interpretation Stage) (and theorists from Freud to Erickson and Piaget Dominated by the Motor System (Movement 6-15 months Stage) have given us great insight into how and why Dominated by the Communication System 15-30 months children develop the way they do). (Interaction Stage) Dominated by the Emotional System 30-42 months (Independence Stage) The more obvious and easily recorded milestones of a child’s development have also been well (For those working with preschool aged children – documented. Gessell was the first to document a 3.5 to 5 years – children of this age are focusing on simple staged process orf development and Sheridan and rapidly developing in the area of has given us one of the most user-friendly guides to SOCIALISATION. This is one reason why children developmental stages in her “Stycar Sequences”.

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Language – at birth, the baby may turn its eyes to To cater for the individual needs of children and locate some sounds and will tend to startle (part of to program for the general needs of the group, it is the MORO reflex) at sudden noise, expressing essential to understand these stages and to have a discontent with loud crying. By around three months good working knowledge of the order in which skills the baby will often respond to a familiar voice and develop. may coo when happy. At around six months babies are vocalising quite a lot – laughing, squealing, and The following is an outline of the programming making simple vowel sounds. They are very stages I use. It is essential, however, that instructors responsive to an adult’s tone of voice and expression. and programmers in particular go back to the work of the theorists mentioned above and ensure they have a Social/Play – babies are totally dependent at birth fuller understanding of developmental processes and remain so for a relatively long period. Newborns before attempting to write a developmentally based mostly sleep and eat and require support of the head aquatic program for infants. and trunk when carried. They attend closely to their mother’s face during feeding and quite soon start to 0 to 6 months (INFORMATION) FOCUS respond with smiles and vocalisations. By around THE SENSORY SYSTEM three months they are showing recognition and enjoyment of familiar routines. By six months they At birth, the brain is like a computer with a may start to show some reservation with strangers. program loaded but no data entered. For the first months of life the baby is driven to getting as much Apparently obsessed with mouthing them and data as possible into the still developing brain. Senses passing them from one hand to the other to explore. are on full alert to gather this data. We aim to At six months most babies still find it difficult to stimulate the senses and provide the necessary voluntarily release an object and will do so by sensory input. The input is achieved through the pressing it against a firm surface (or the other hand), kinaesthetic (movement), auditory (sound), visual which stimulates the hand to open and so release. (sight), proprioceptive (pressure), tactile (touch) and vestibular (position change) systems. IMPLICATIONS FOR AQUATIC PROGRAMMING CHARACTERISTICS This is a time for nurturing and bonding between Physical – the nervous system … particularly the child and its primary caregivers, particularly its synapses (connections) in the brain … is still being mother. formed at a rapid rate. Most movements in the early weeks and many in the following months are Although babies at this stage will happily go to influenced by reflexes (involuntary, primitive strangers, it is important that we recognise the patterns) that the baby will gradually integrate into intimacy of the time spent in the water (the closeness, voluntary movements. Over this period the baby will the skin-on-skin contact) and try not to interfere too gradually develop stability, developing control of the much with the process. head and neck first, followed by the trunk, the arms, the hands and legs. This follows the patterns of motor This is a time when most of our goals for the child development – cephalo (head) to caudal (feet); and can be achieved in the warmth and privacy of the proximal (close as in trunk) to distal (far as in hands). family bath. As the child reaches six months, parents By six months most will be sitting (some still may be encouraged to introduce the child to the big needing support), rolling and becoming generally pool – but good conditions (appropriate temperature, very physically active, kicking strongly when sitting clarity, chemical balance) will be important. The role or lying. of the instructor is that of an educator at this stage.

Adaptive – during this stage the baby moves from Parents should begin with a warm, quiet, soothing only being able to recognise and follow close objects aquatic environment from birth. Talk to them – sing with the eyes, to becoming very alert – able to follow to them – maintain close eye and skin contact – feed an adult’s movements around the room – and able to them – caress/massage them – sway them gently reach and grasp a small toy and pass it from one hand allowing them to feel the movement of the water. to the other.

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Very young babies need stimulation but beware CHARACTERISTICS not to overload the senses. Focus on one or two sensory systems at a time. Change position and type Physical of stimulation – e.g. swaying, singing, caressing – often. At around six or seven months most babies will have some mastery of sitting and will begin to dislike Whilst reflexive moment patterns will be activated lying on their back – attempting to right themselves by the infant and by the actions of the carer, it is to a position whereby the head is held more upright. essential that these are understood and that the stimulation of these reflexes be a consequence and This righting reaction is a precursor to the drive not a goal. We do not understand the purpose and to stand and eventually walk. They will pull to processes of neonatal reflexes and their integration standing by holding on to furniture and love to enough to be confident that their purposeful bounce vigorously, taking weight through extended stimulation is of benefit to the child. legs. Many babies will crawl backward prior to crawling forward (combat-style on the tummy) at A mother’s natural instinct is to support and around seven or eight months. Raising him/herself up handle her child gently (in a way in which many of on all fours follows soon after, with most babies the reflexes are less likely to be activated) should be crawling on all fours by around nine months. heeded. Balance in sitting is usually quite good by now As the baby grows and develops in the early and the baby soon starts being able to move between months, it will enjoy the introduction of more colour, crawling and sitting, pivoting and reaching for toys shape, variations in voice tone, music and rhythm, whilst seated. By 12 months most are standing alone and more vigorous swaying, swishing and splashing. momentarily – many are taking their first steps – However, a soothing and nurturing atmosphere some are walking well. should still be maintained. By the end of this stage we expect the majority of AQUATIC PROGRAMMING FOR ABLE- children to show balance reactions in sitting, kneeling and standing and to have a basic mastery of the BODIED & DISABLED INFANTS movement (motor) skills needed to explore and Part 2 manipulate his/her environment. By Julie Zancanaro Adaptive 0 to 15 months (MOVEMENT) FOCUS THE MOTOR SYSTEM At the beginning of this stage babies are generally able to hold their own bottle and feed themselves Babies in this stage are generally very physically with finger food (albeit in a very messy fashion!). By active, spending the greater part of their waking around nine or 10 months, most babies will be able to hours striving to overcome the challenges of pick up very small objects like sultanas and string mastering sitting balance, pulling up on furniture, and as they still like to put things into their mouths to crawling, climbing, and walking. It is during this explore them, this often poses problems. phase that the child develops a sense of his/herself as a separate entity from familiar adults and will often Leading up to the first birthday babies become become upset if familiar adults are out of sight. We aware that objects still exist even when out of sight, have average age ranges to use as a guide but the so removing or hiding the offending object may acquisition of motor skills (as in all areas of result in protest. Thankfully, by this stage, the baby development) can vary markedly from child to child has learnt to release objects at will and understand and it is the sequence that proves more valuable to us many simple commands such as “no – no”. It’s not than the timing. Our greatest challenge here is to long before most are assisting with dressing by provide the opportunity and the motivation for the putting out an arm or placing a foot in the shoe. baby to practice and extend his growing repertoire of motor skills, whilst respecting his growing emotional At this stage, although the babies should use both attachment to his primary carers and his reluctance to hands freely, occasionally they may show a be separated from them even for a brief period. preference for one hand.

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Language The instructor’s role is one of a facilitator and educator. Babies should not be taken by the instructor By this stage most babies will begin to use sounds for brief practice or games until a real sense of trust to get a response. They may shout for attention, later has developed between the two, and even then the starting to babble in imitation of the inflections of primary carer should be an active part of the process. adult speech. Some time, around their first birthday, many babies are showing that they understand a wide This is the time when mum will start to report range of words through performing appropriate baby’s excited response on pulling up in the pool car behaviours and gestures. park … some babies will even recognise the preparations going on at home! Conversely, a baby It is around this stage that most will start to say who has had a negative experience may show distress “dada” or “mama” appropriately (having babbled at the same signs of an impending session. “dada” and “mama” earlier). Babies soon start to say “no” meaningfully and discover that it can be a Newly acquired movement skills should be powerful word! It is significant that around the end of incorporated into the pool session and, ideally, this stage many babies will seem to plateau in their instructors may help along the process of language development as they focus on mastering development by practicing the skills the baby has not walking. yet mastered.

Social/Play For example – a baby who is learning to sit, will enjoy activities that involve supported sitting … such It is very significant that at around six months as sitting on a mat or the edge for entries … or sitting babies are generally beginning to distinguish with a carer’s help on a partially submerged mat … themselves as separate from their primary carers. to play. Crawling activities are ideal on a mat and if With this realisation, most begin to develop some the mat is narrow enough, the instructor may degree of anxiety when separated from these carers – facilitate cross crawling in a baby/child who has not especially their mother. fully acquired the skill.

This will often progress to uncertainty about new Similarly for standing … activities may be situations/environments and people and sometimes performed on the side … on mats … on large pieces even fear and insecurity with previously familiar of submerged play equipment or platforms … or environments. Soon, baby begins to show definite simply with the carer supporting the thighs while the like/dislike of certain people, objects and places. baby extends its trunk upright.

Babies around this age particularly enjoy peek-a- All of these activities involving weight bearing, boo – imitating actions and learning new gestures stability and balance are potentially easier for the such as waving bye-bye and clapping. Well before child if the supportive properties of the water are their first birthday most babies start testing carers’ used to advantage. Kicking activities will be reactions – particularly at bedtime or feed time. By invaluable in assisting the child to develop the now they are generally cooperating in games and muscular strength and coordination required for love to imitate. They will extend a toy to others but crawling and walking. don’t like to give it up. Babies show interest in mirrors but it isn’t until around 15 months that most Pulling will also assist in crawling and also in will recognise themselves. Their play is generally coordination of the upper limbs. It is important that messy and exploratory at this stage and they prefer to carers are shown how to motivate children to move play near a familiar adult. through play, but also how to facilitate the movement if the baby does not perform it independently. IMPLICATIONS FOR AQUATIC PROGRAMMING Programming should be made up of a variety of short activities – no more than a few minutes each. This is a time for activity – for movement and The session should contain active exciting activities, variety – and especially a time to respect the child’s interspersed with restful, quiet periods. need and right to have the security of a primary carer acting as his/her primary instructor. Don’t forget that carers often appreciate the sessions as a social outing as well and these quiet

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times allow carers and babies to become acquainted If you prepare them well and use the right with others in the group. Babies will still enjoy and approach and motivation, some of their earliest words gain great benefit from the sensory stimulation will be more and again! mentioned in the previous section. References: Colour, shapes, rhythm, music, and touch sensations (such as splashing – the water swishing • AUSTSWIM, Preschool Extension Course – past bare skin – and skin-on-skin contact with carers) Lecturers Notes, Melbourne: AUSTSWIM INC. are essential parts of a good program. • Furono S., O’Reilly K., Inatsuka T., Hosaka C., Those babies who still enjoying lying on their Zeisloft B., 1993. The Hawaii Developmental back will love back floating games, especially those Charts – Arizona: Communication Skill Builders. involving swaying, swishing and walking backwards • Kochen C., McCabe J., 1986 The baby swim book – always maintaining eye contact. – Illinois: Leisure Press. • Lamon D., Crowley S., 1988 Little Waves Those babies who are experiencing righting Teaching Guide – Canada: H20 Enterprises Inc. reactions and so dislike lying on their back should not • Milani-Comparetti A: Pattern analysis of normal be forced to do so. and abnormal development: the foetus, the

newborn, and the child. In Seaton DS, editor: Gentle persuasion with songs, games, gentle or Development of movement in infancy, Chapel Hill, more active swishing, and special little toys only NC, 1981, Division of Physical Therapy, The used for floating will help entice them. University of North Carolina.

If they are allowed to sit upright when they wish • Sheridan M., 1980 Children’s developmental to, and then gently eased back when happy, most progress from birth to 5 years: the Stycar babies will at least partially participate. Sequence – Berks: NFER Publishing Company. • Shortridge S., in Pratt P. and Allen A., 1989 If approached in this way babies will gradually Occupational Therapy for Children – Missouri: resume tolerating, and eventually enjoying, the back CV Mosby Company. lay out position. • VanDyk D., 1987 Aquatics for the very young – Melbourne: Nelson Publishers. Babies in this stage need variety. They will focus on a toy or lying still for short periods, but will quickly want to go again.

Simple action songs and rhymes will enthral them – the more familiar the better – but remember, it is the rhythm and the action that interests them more than the words and the tune (or lack of it!).

Large play equipment that allows for variations in position and types of movement will also be popular. Swimming underwater will generally be learnt quickly if a gentle, fun child-centred (Rob McKay) approach is used.

These babies often seem to really enjoy the sensation of a free moving face in glide, or kicking freely underwater.

Never force children of any age to submerge – listen to them – and watch their faces and body language.

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organised by Head Coach Shaun Crowe very well. This was very evident on SKIT night when the coaches won the evening unanimously with their awesome tune led by Coach King … certainly a good effort and fun for everyone! It’s a beautiful day and it’s great to be alive rang loud and clear each morning at 6.45am and the day’s schedule had begun. The staff at Fairholme were very committed and made everyone’s stay a good one … especially the kitchen staff who supplied th 19 October 2001 the large contingent of swimmers with a great variety of breakfasts, lunches and dinners to satisfy this very Dear Michael active group. I would like to commend also all the Guest I have just received the latest edition of Coaches for their unlimited energy in making the Swimming in Australia. The usual very high standard Stroke Sessions … (1) Knowledgeable for Coaches as been maintained. I am particularly impressed with … (2) Workable for Swimmers … (3) Fun for the large number of high quality articles on teaching everyone. swimming and water safety. I understand this will be A wide variety of Progression Drills and a regular feature of ASCTA’s journal from now on ... Swimming Techniques were delivered to the fantastic! swimmers who gave 100% attention and effort for all ASCTA is now a real leader in the Learn-to-Swim sessions with many youngsters challenging industry, when these developments are added to the themselves so well during the week. The smiles on Convention, National Learn-to-Swim Seminar Tour their faces after they had swum personal bests at the and the Swim Australia swim school promotion and camp mini carnival on the last day was what coaches development program. love to see. Effort being put in and results following Keep up the excellent service. through with great consistency. It was a pleasure to be on deck with J.T., and to ROSS GAGE – Director, Swim Australia see the progression of his swimming drills working in Director, MILO Swim Australia with all ages, 10 to 18 years. When the groups Phone: 61 7 3202 8453 – Fax: 61 7 3202 8456 focussed on the Stroke of the Day, the Mobile: 0419 280460 improvements and enhancement of their swimming Web Site: www.swimaustralia.org.au was so evident each individual was able to see through the video of themselves where they had improved and which areas they need to focus on th 10 November 2001 more. Critique sheets were completed by all coaches GRAHAM LEES on all swimmers on each stroke and proved to be a Level 2 Coach – ASCTA great reference for swimmers to deliver to Home 27 Waterford Parade Coaches for future stroke evaluation. Skennars Head NSW 2478 The behaviour dedication to the camp for a large group was outstanding and Coach Crowe emphasised THANKYOU AUSTRALIAN SWIM CAMPS this at the Presentation Ceremonies where parents joined the swimmers to recognise the Awards to all The opportunity to participate as Coach at this who attended that week. year’s Australian Swim Camp held at Fairholme Thankyou to all the coaches and swimmers who College, Toowoomba, Queensland through an made my week an enjoyable one and a great learning ASCTA Scholarship, was one of the best weeks I curve for my Club swimmers to benefit from in the have experienced in my coaching time. future. A fantastic group of swimmers – approximately To Shaun Crowe and his Staff have a great 85 – came together to share their time and to be 2001/2002 season and to ASCTA thankyou for this coached by some of Australia’s best coaches and J.T. opportunity. (John Trembley) from the University of Tennessee, Yours in Swimming USA. Graham Lees – Head Coach The group of Assistant and Scholarship Coaches Lennox Head Swim Tech Swimming Club were a very friendly and conscientious team and were

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~~ 49 ~~ SWIMMING in AUSTRALIA – November-December 2001

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Building the PERFECT SWIMMER or D-I-Y GENETIC ENGINEERING EYES Made with a clear lens over them to FOR SWIMMERS & COACHES avoid the need to wear goggles. By Wayne Goldsmith No need for eyebrows or eyelashes – let’s keep them off to improve With all the talk about cloning, stem cells, genetic streamlining. engineering, genetically modified food and computer generated medical technology, the question arises … can you build the perfect swimmer? SHOULDERS Wide, strong and straight ... powerful and stable … Let’s pretend we could get into a scientific laboratory yet flexible. and build the perfect swimmer. Just think of the possibilities. ARMS Long ... very long ... so BRAIN long that the super Big and very, very smart. swimmer drags their Swimmers are the knuckles on the ground smartest people in the as they walk. world anyway. And very strong arms Who else can count laps, capable of reaching out count strokes, take their long and pulling with own time, take their own great power every stroke. heart rate and still do their school homework in their heads while singing their favourite song HANDS underwater all at the Big – let’s talk dinner same time? plate size. Big and strong and wide, but very sensitive so that our genetically modified HEAD giant can feel the water Hairless. better than us “standard Think of all the money models”. our super swimmer could What about making the save on swim caps. fingers webbed so they Let’s make the head long can act like big paddles and cone-shaped for when they pull. better streamlining, and make the ears smaller to cut down on resistance. CHEST Strong but shallow.

Powerful pecs for perfect performance but not too

deep. SKIN We want strength but not big muscles that will just Smooth and hairless. slow our perfect swimming machine down. Think of the money our super swimmer could save

on razor blades. Maybe we cover the swimmer in a type of sharkskin HEART material like that found in some of the body suits or Big and strong. maybe even scales. One capable of pushing If they work for fish, maybe they would work for a lot of blood around the humans! body with every pump.

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BRAIN … Training teaches your brain many things. BLOOD You learn skills like rhythm, balance, and Capable of carrying lots coordination. You learn to do skills and drills and and lots of oxygen to great technique. Your brain is like a PC – it has the muscles and really good capacity to do some amazing things but needs some at disposing of lactic acid programs to make it run. Your training is like the when swimming fast. programs you put onto the computer to allow you to write, draw, record information and so on. Just like a computer, if you put the wrong information in – you get the wrong results out. Doing drills, skills and MUSCLES technique training correctly is like putting in the right Strong and capable of information into your computer (brain). Put the working very fast but also information in correctly – you get amazing results! capable of sustaining speed over long HEAD … wearing a tight fitting yet comfortable cap distances. has the effect of smoothing out the lines and contours of your scull. You can make your head “longer” and more cone-shaped, by streamlining out of every turn ABDOMEN and off every dive. When you think about it, the long, Rippled and six-pack all the way. stretched-out arm position of streamlining looks a bit Strong, powerful abs that act as the stable platform like a “cone head” in the shape your hands and arms for this swimming machine to take advantage of the form. power that can be generated his or her long arms and legs. SKIN … you don’t need scales. Your skin is designed to keep water outside and keep you inside. If you LEGS want to get all smooth, try SHAVE DOWNS. Long and strong. (Obviously this is only when you have enough body Flexible and bendable. hair to warrant shaving down). Five tips to shave Legs capable of producing great power and drive, yet downs… maintaining flexible, flowing and supple movements. 1. Make sure the shavers are clean and sterile. FEET 2. Treat any cuts and nicks immediately with Size 15’s – no let’s make antiseptic cream or powder. them 20’s. 3. Use plenty of clean, warm water and shaving Big strong feet that are cream/shave lotion. really flexible and act like 4. Practice shaving down a few weeks before the a pair of flippers. meet to check how your body reacts to being How about we design the shaved. Some swimmers get rashes from shave toes to spread out like a downs. duck’s feet when the kick 5. Use an after-shave cream or balm to smooth to really produce some shaved areas but try not to get any of it on your speed? own hands.

So there you have it – the PERFECT SWIMMER – Best time to shave down is the night before the meet a human swimming machine capable of breaking or between heats and finals, PROVIDING it does not interfere with your pre-race routine and recovery world records, leaping tall buildings and winning program. gold medals in a single bound. The question is, can a normal swimmer become a super swimmer without EYES … while swimming training can’t give you x-ray having to have their genes changed and rearranged? vision or super sight, swimming training does improve your ability to FOCUS. This is not really a vision thing Training is all about re-creating yourself. Training – it is the way you learn to block out noises, crowds, changes your mind and body to such a degree that it other swimmers and distractions when you are trying has the same effect of modifying yourself as if you to give it your best. were part of the laboratory experiment of some mad scientist. Training helps you rebuild, remake, recreate SHOULDERS … recent developments in Freestyle and Backstroke technique have seen swimmers and and regenerate yourself into a swimming machine coaches try to turn swimming these two strokes into a capable of anything. “side-to-side” type action. This means the swimmer’s body rotates around a central axis like if it was on a How?

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skewer or string run down the centre of their body. To 2. Keep your fist clenched for 10 strokes, and then achieve this technique – the Popov style or “KAYAK” slowly open your hand, a little at a time, a fraction technique, you need to make your shoulders very each stroke over the next 10 strokes, until fully strong and stable so that they stay that way as your opened. body rotates and moves through the water. 3. What did you notice? 4. Swim easily to the end of the pool and repeat the A great exercise to develop KAYAK PADDLE fist drill. shoulders is the SHOULDER BLADE SQUEEZE. CHEST … You can get a lot stronger chest muscles 1. Relax your arms, shoulders and neck. without getting bigger (beach) muscles. The key to 2. Try to squeeze the lower part of your shoulder body shape and fast swimming is to get stronger blades together. It helps to imagine someone’s without necessarily getting much bigger. This is finger in the middle of your back then try to possible by doing body weight exercises like dips, squeeze it with your shoulder blades. push-ups and body presses. 3. Hold the squeeze for 10 seconds, and then relax for 20 seconds. HEART … The best way to make your heart a 4. Do it again, this time hold for 20 seconds then SUPER HEART is to do regular endurance training relaxed for 30 seconds. like long slow swims, do sets of 400’s and 800’s and 5. The third time hold the squeeze for 30 seconds to train long distances with rhythm and relaxation in then relax. practices. The fitter you get, the stronger your heart 6. Keep your arms relaxed and keep breathing slow gets and the more blood it can pump with each beat. and easily all the time. BLOOD … endurance type training also changes This is a great exercise because you can do it your blood. Your lungs breathe in air from the anywhere, anytime. environment. Your blood then traps the air on special molecules and transports the oxygen to your hard ARMS … while training won’t make your arms longer, working muscles. The fitter you are, the better your you can develop LONGER STROKES by working on blood is at carrying the oxygen (air) to your muscles your flexibility and “feel” of the water. Think REACH and the more oxygen you can get to your muscles, LONG – PULL STRONG. Having longer arms doesn’t the better you swim! That’s why we call endurance always mean longer strokes – it is what you do with training AEROBIC (pronounced AIR-ROBIC) your arms that matters. For example… because it helps your body use the oxygen in the AIR more efficiently. A swimmer with an arm one metre long can apply pressure to the water for one metre for each stroke IF MUSCLES … we know that muscles get stronger the swimmer has the ability to feel the water and pull when they train but did you know they get on the water for the full metre. If the swimmer doesn’t SMARTER. There is a thing called MUSCLE feel the water and hasn’t learned to pull the water MEMORY – which scientists believe explains how throughout their stroke, their long arms are no muscles (and nerves) actually learn how to do things advantage. A swimmer with shorter arms, but with better. We also know that the best way to make superior feel and stroke technique can actually have muscles smarter is to teach them how to do things longer strokes than the person with long arms! Think the right way so they learn the three E.E.E’s of of this next time you are on the blocks next to some movement. – Effective – Efficient – Economical. giant swimmer. TECHNIQUE BEATS TALL!! ABDOMEN … you can develop super abs by doing HANDS … wouldn’t you like to have huge paddles DAILY abdominal exercises. You use your abs instead of hands? Think of how fast you could move everyday, so you can exercise them everyday. Try through the water!!!! Great swimmers actually do the AB POINTS PROGRAM. Pick four basic AB have big paddles – how? Coaches believe that great exercises ... sit-ups, crunchies, side sit-ups and leg swimmers learn to pull the water not only with their raises are a good combination. One AB exercise (e.g. hands but also with their WRISTS AND FOREARMS. one sit-up) is worth 1 POINT. This has the same effect of making their hands “bigger” and like paddles. You can develop this • DAY ONE – Target score = 50 points. To achieve bigger paddle by doing fist clenched drill swimming. this score you must do a combination of AB exercises to a total of 50 points (i.e. 50 AB 1. Push off the wall with your fist tightly clenched. exercises). You can’t do more than 30 of any one This removes most of your ability to feel the water exercise. Over the next few weeks, aim to achieve with your hands and teaches your wrist and higher target score. forearms to feel. • DAY TWO – Target score = 55 points • DAY THREE – Target score = 60 points.

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• Keep going until you achieve 100 points in a day ASCTA TASMANIA and see how your abs look and feel then! October 2001 Clinic LEGS … strong, powerful legs are at the core of fast By Rachel Rickards swimming. Kick sets, running, bike riding and walking President of ASCTA – Tasmanian Branch can all help build leg strength and kicking power. A good tip in training for SUPER LEGS is to always kick A Clinic weekend was held for Tasmanian Coaches harder and faster in the last lap of all training efforts – and Teachers over the weekend of the 13th and 14th of drills, distance sets, short sprints, kick sets – October. In attendance was David Urquhart, Coach everything. By always kicking home fast, your brain and your legs learn that this is the right way to swim and ASCTA Board Member. well and when it comes to the last lap in your next race they will help you kick your way to success. It was a strong turn out by Coaches and Teachers from around the State, with the broad focus for the FEET … all swimmers would like to have fins instead weekend combining both fundamental and technical of feet. Just imagine being able to move effortlessly aspects of swimming coaching and teaching in a through the water like a fish or dolphin. Until we learn variety of different situations. to do “fin transplants” you can do the next best thing. We know that great kickers have fantastic ankle The Clinic centred on input from those in attendance, flexibility. We also know that if you do flexibility work a forum-like atmosphere was established where a everyday, your flexibility can improve. So if you want “FIN FEET” work on your stretching every day – diverse range of ideas and information was shared. before and after training ESPECIALLY on the exercises to stretch you ankles, feet and calf Some of the topics discussed included… muscles. • Coaches and Teachers working closer together Training may not make you taller, web your toes or • Professional Development re-shape your scull bones, but it can change you into • Strategies to ensure that children continue from an efficient, effective and energetic swimming Learn-to-Swim Programs into Swimming Clubs machine. • State Registration for Learn-to-Swim students who are interested in competing at Race Meets All you need is the secret formula. Here, exclusively • How to keep swimmers in the sport for YOU is the secret formula for turning yourself into a swimming machine… The weekend provided an excellent opportunity for those involved networking with others from around INGREDIENTS the State and to socialise and spend time discussing a • Great technique range of issues on an informal basis after the • Excellent skills conclusion of Saturday’s Clinic. • A positive attitude – especially in the tough times • A sensible balanced diet A practical pool session on Sunday involved a large • A balanced approach to life with school, family, number of swimmers from the majority of clubs from friends and swimming in the right mix throughout Tasmania, giving them all the chance to • The determination to train hard and give it your gain knowledge and experience of a Clinic best environment, while also training with one of Australia’s most highly regarded coaches. • The desire to be the best you can be

• The confidence to believe that anything is This informative session was followed by a barbecue possible lunch to wrap-up the weekend.

RECIPE The Clinic was acclaimed by all as being a highly • Add all the ingredients and mix together well. valuable and worthwhile experience. • Apply to your body and mind daily until you achieve your goals Much appreciation and gratitude must go to David Urquhart for the wonderful opportunities and wealth FOR MORE ARTICLES AND INFORMATION of knowledge that he provided. SEE THE MOREGOLD WEB SITE – MOREGOLD.COM.AU

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So many things swirled through my head when I heard those three ominous beeps. “Maybe it wasn’t DQ’ed!: me”, I told myself. As I slowly swam back to the start, all I could think was, “Please don’t let it be me, Dealing with please don’t let it be me”, over and over again.

I crawled out of the water, not wanting to face Disappointment what might come next. Still hoping I might not be By Becky Short disqualified, my eyes avoided the official who was approaching me – closer, closer, almost in slow (Reproduced from Swimming World, August 2001) motion. I can’t remember his exact words, but I clearly remember one word … DISQUALIFIED. It was the most pressure-packed meet of my life. Immediately, I fell apart inside and ran away. Finding a place to hide, I sat down and wept. Here I was, a freshman, swimming for Auburn at the Women’s NCAA swimming championships in One of my coaches, Kim Brakin, found me and Long Island, N.Y. Wow! told me that I needed to return to the team. That was the last place I wanted to be. How could I face them? First of all, I had never been to New York, and How could they love me after such an awful thing? I just arriving in the Big Apple was exciting in itself. had let them down so terribly. Although I knew we had a great team, I felt a little unsure about racing under the pressure I was feeling But when I returned, I found comfort, love and … pressure to swim my heart out for the team. encouragement. Sure, they were upset. Everyone was. We were trying to make history by shooting for We were not even supposed to be in the hunt for the title. But instead of rejection – which I felt I the team title, but for the first two days of the three- deserved – I found acceptance. I was embraced and day meet, we held a narrow lead. This was a meet of encouraged and forgiven by everyone there as well as firsts for Auburn. It was the first time Auburn women later by everyone back home in the Auburn family. had ever led at NCAAs – the first time every swimmer on the Auburn team had earned All- When Coach (Dave) Marsh first took me aside, I America honours – and when Maggie Bowen broke was too ashamed to look into his eyes. This man had Summer Sanders’ record in the 200 IM, it marked the worked so hard to build a winning team, and one first time an Auburn woman had set an American little flinch on my part had set us back even further record. We were sky-high! We felt it would last from the mark. All I could say was, “I’m sorry”. He forever. reminded me to put my trust in God.

It didn’t. The last event of the third day’s prelims The end of the meet was bittersweet. We finished was the 400 Freestyle Relay. All we needed to do in fourth place – higher than any Auburn women’s was place in the top eight to quality for finals. I was swimming team before us. But we did not win. the lead-off swimmer, which made me even more tense and nervous than I had been. I needed to get us For me, that Meet proved to be a huge learning off to a strong start. experience. My mum and dad gave me an inspirational card every day to encourage me. Spring I gripped the block tightly for the start and leaned Nationals was only two weeks away, so I had to pick back slightly, loading my muscles to spring forward. myself up and move on. By the grace of God, I was It seemed the starter held us forever, and in able not only to lead off a relay there, but also to anticipation of the start, I flinched forward. It must swim fast enough to qualify for the World University have been a millisecond before the starting horn went Games. off – certainly not any longer – but flinch I did. Becky Short, who will be a sophomore at Auburn To my horror, the horn beeped not once, but three University this fall, is a member of the USA’s World times. University Games team.

Beep-beep-beep!

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PREVENTION AND CURE OF THE “AGE- GROUP SYNDROME” By Al Dodson

Tears … refusal to attend training sessions … sitting out repeats … too many trips to the bathroom BUSINESS during practice … excuses … poor performance … and a desire to quit are all symptoms of the dreaded FOR SALE disease labelled “Age-Group Syndrome”. Young athletes in many different high-pressure situations are INDOOR HEATED POOL victims, but I will address myself strictly to age- GOLD COAST, QUEENSLAND group swimmers. Discussion will centre on an overall UNIQUE OPPORTUNITY description of what I call a disease, the causes of this 12m x 8m x 1m Indoor Learn-to-Swim disease, the symptoms, and suggestions for both Wet deck, salt water chlorinated pool preventing and curing the problems brought on by • Established 9 years • Constant/regular “Age-Group Syndrome”. • Highly profitable clientele WHAT IS “AGE-GROUP SYNDROME”? business • Main street What is “Age-Group Syndrome”? Whom does it • Prominent signage frontage/location affect? What is the result? These may be questions • Separate Office and • Gas Heating you are asking yourself while you are reading. What I Reception • Men’s and Ladies • Landscaped grounds showers and toilets call “Age-Group Syndrome” can be likened to a • Disabled Lift • Pool vacuum system disease. Causes often can be pinpointed, there are • Storage sheds • Plant Room common symptoms, it can be contagious, there are • Extensive client records • Solar heating equipment ways of preventing it; it can be cured but it also can • Good business name in be fatal to swimming careers. “Age-Group community Syndrome” is a combination of factors that Includes 5-bedroom home or 1x3-bedroom and 1x2- bedroom units; Double Garage; Long-term tenants overcomes young swimmers (and other athletes) for various reasons, to various degrees, with differing Accountant’s Financials Available +++ results. In most cases pressure is the cause. Normally, Expressions of interest… it affects athletes under pressure but almost all Contact Peter Milburn on 0413 113 004 athletes get at least a touch of the disease. The degree of the illness can vary from tears and temper tantrums to severe dislike for swimming and total withdrawal from the sport. Results can be temporary or can be lasting. What has been done prior to the swimmer contracting the illness and how the patient is handled when he/she is infected affects whether the illness is terminal or not. WHAT ARE THE CAUSES? What are the causes of “Age-Group Syndrome”? Each and every day one of us associated with age- group athletics have probably exposed our athletes to the disease. Have you ever applied pressure to the swimmer? Have you ever compared the achievement or progress of one swimmer to that of another? Have you ever criticised the coach in front of the swimmers? Have you pressed the athlete to beat a friend? Have you ever put a swimmer’s achievement or goal above those of the team? Have you ever taken a special activity away because of swimming? Have you ever criticised a swimmer for not beating someone or not placing even though there was great personal improvement? Have you ever paid a swimmer for reaching a goal? Have you ever pushed

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a swimmer to win medals or high point awards? If HOW DO YOU PREVENT IT? you have, then you have exposed the swimmer to There probably isn’t a patented method of “Age-Group Syndrome”. I am sure that we have all prevention. No vaccine that I know of has been provided swimmers with some form of pressure. The proven effective in preventing the illness. Until one is most blatant can be in the form of threats such as “if discovered, I would suggest the following… you don’t make such and such time standard, then 1. KEEP THINGS IN PERSPECTIVE. Swimming is you aren’t going to swim any more!” The most only a portion of the athlete’s life. It is an important covert can be hidden in the way encouragement is part, but only a part. given prior to competition. Often parents and coaches 2. REMEMBER, IT IS YOUR CHILD WHO IS dwell on comparison of the achievement or progress COMPETING. Don’t try to live your life through your child. Be proud of your child’s accomplishments, of one swimmer to that of another; this is unfair. but don’t make it a matter of family pride. Parents with more than one child are probably the 3. DO NOT COMPARE ACCOMPLISHMENTS biggest offenders, but others compare their children WITH THOSE OF OTHER ATHLETES. Stress to teammates or members of other teams. Or, how individual improvement with past individual about the father who carries a copy of National Age- performance not the accomplishments of others. Group Time Standards in his wallet? Confidence in Everyone exhibits different developmental patterns and the coach is very important in athletics and criticism progress relative to other athletes is meaningless. in the presence of the athlete is the surest way to 4. DO NOT OPENLY CRITICISE THE COACHING undermine this confidence. Pushing a swimmer to STAFF. Swimmer/coach confidence is essential to beat someone has no value and warps the feeling of success. If there is a concern, discuss it with the coach privately. If you are not happy with a program seek out accomplishment. If a swimmer improves his/her time another program, but do not undermine the coach. and loses, there is a feeling of failure; if he/she wins, 5. GOAL DETERMINATION IS THE SWIMMER’S he/she may be pleased with less than what he/she is ROLE. It should not be the parent who determines a capable. Placing an individual above the team also child’s goals. This should be done by the swimmer can place the swimmer in an awkward position with with the assistance of the coach. This assistance should coaches and peers. If meaningful activities are taken include: reality, what must be done to achieve the away from someone because of swimming, then goals, and direction. swimming may become a burden. I have heard (and 6. STRESS COMMITMENT BUT NOT DENIAL. recently) a parent say, “he (or she) might have Important activities should not be denied an individual improved but she lost to...” I think that one of the because of swimming. If this happens, then swimming becomes a burden. This does not mean ignoring worst offences is paying a swimmer for reaching commitments. It means giving items priority and his/her goals. If accomplishment alone is not enough, finding a program that fits these priorities. If a then monetary reward will only temporarily fill the commitment is made, then it should be honoured. gap. Yes, maybe we have all been offenders at one 7. CHOOSE THE PROPER PROGRAM. The program time or another, but does that make it right? Would should match the goals, priorities, and commitment of we expose our children to other potentially dangerous participants. Avoid high-pressure programs. Do not diseases the way we do to “Age-Group Syndrome”? confuse success with pressure. There are many, many WHAT ARE THE SYMPTOMS? quality programs that do not exert high-pressure tactics My opening sentence outlined some actions or or that are not stressful. lack of action that can aid parents and coaches in 8. AVOID GIVING THE SWIMMER TOO MUCH TOO SOON. If an athlete reaches all his/her ultimate identifying when an athlete has contracted the goals too early, they have little to look forward to. Too disease. I mentioned tears, refusal to attend practice, many trophies, too many medals, too many trips, too missing repeats, “weak kidneys”, excess excuses much publicity, and too much excess in anything can poor performance, and a desire to quit as symptoms. lead to lack of motivation. Others include … blaming the coach for poor 9. ENCOURAGE, DO NOT PRESSURE. Recognise performances, continually coming in late although the subtle differences between encouragement and dropped off on time, continual whining, tantrums and pressure and act accordingly. talking oneself out of success. All athletes may show 10. BE SYMPATHETIC, BUT DO NOT DWELL ON these signs one time or another, so don’t be confused. DISAPPOINTMENT. You can be sympathetic, but A one-time occurrence or even occasional slips do realize that if you dwell upon disappointment, you may be blowing this disappointment out of proportion and not mean an individual has contracted the syndrome. making it difficult to overcome. It may be an off day. It may mean that he/she is HOW DO YOU CURE IT? overtired. If these conditions persist, however, the What happens if a swimmer is exposed to the athlete probably has a dose of “Age-Group disease and does contract it? How can it be cured? Syndrome”.

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The cure does not differ greatly from the prevention. You still should utilise points 1-10 of the The Official Word preventative items. It may, however take more than that. Conversation with the swimmer may help. 10 Points of Self-Evaluation He/she may not realise what is happening or may not By Joel Black recognise contributing factors. Something that you (Reproduced from Swimming World, August 2001) must realise and respect is that a parent may not be the proper person to speak to the swimmer; a coach When it comes to self-evaluation, honesty is or another swimmer may be better. Treatment is long crucial. Keeping self-esteem high can be healthy, but term and the syndrome will not be cured overnight. when you really want to get serious about improving Causes were of a long-term duration and so is the your officiating, embellishing the truth is a “false cure. start”. Following is a starting point for a complete In summary, “Age-Group Syndrome”, like any self-analysis. disease, is not pleasant and I am sure that we all How many times, after working a meet, do you would like to avoid it. There are precautions that, as drive home thinking your work as an official is done? parents and coaches, we must take. Above all we Perhaps you came out with the vague notion that you must remember that we are dealing with individuals had a good meet or a bad meet. How often do you first and swimmers second. If we can prevent what I expand on those notions and ask yourself … “Why?” have termed a disease, the result will not only be In reviewing the manuals for officials of various better swimmers but more importantly better people. sports and listening to the training suggestions of instructional chairmen of different organisations, one thing appears almost conspicuous by its absence … recommendations for any kind of post-game self- evaluation. Indeed, it seems to be the practice of SWIM SCHOOL FOR SALE many groups to dissuade officials from ever looking ESTABLISHED 1994 back. Much can be learned by officials who review Situated on Victoria’s Mornington recently completed work. Only by recognising past Peninsula, with a large student base. errors, and the situations in which they occurred, can officials take the necessary steps to avoid the same mistakes. WINNER OF BEST SMALL Don’t ever think your work is done when you BUSINESS AWARDS walk off the deck. If you are interested in improving 1999, 2000 and 2001 Health & Fitness as an official, you need to ask yourself the following 10 questions after every meet. School Amenities include: Keep in mind that the purpose of these questions • 12.5 x 4.5 Indoor Pool is to alert you to any undesirable tendencies in your • Excellent Filtration, Gas & Solar work or situations that are particularly troublesome. As a result, any question answered, “Yes”, should be Heating followed by the companion questions, “Why?” and • State-of-the-Art, tri-level complex “In what situations?” Only you can answer the • Large 4-bedroom Family Home questions about yourself … others cannot answer • Large Car Park them for you. No one but you has access to your experiences. This is a fabulous opportunity to purchase 1. Did I blow any calls? 2. Were there any times when it was fortunate that I this No.1 swim school, and lifestyle to didn’t have to make a call? work from home! 3. Did I do everything I could to ensure a just outcome? For more information contact… 4. Were my calls/decisions consistent? Stuart Lardner. 03 9787 4411 5. Did I fail to maintain proper control at any time? 6. When did I feel most vulnerable to outside influences?

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7. Were there any situations where I avoided or An example of good pain is the pain you feel in usurped responsibility for a ruling at the expense your arms and legs when swimming fast or of another official? swimming long in practice. 8. Was there anything about my signals, gestures or style that evoked an unexpected or unwanted Dealing with good pain is never easy, but there response? are some things that you can try that might make 9. Did I uphold, defend or rationalise any improper some of the pain go away. rulings? 10. Was there a particular aspect of my performance They are called “Pain Relievers”, and they are that I could work on at the next meet? listed below. By understanding yourself and identifying your strengths and weaknesses as an official, you open the Pick one or two of your favourite ones and give door for improvement at every meet. them a try. If you are committed to improvement and have a desire to succeed in your work, memorise the 10 If they work, keep using them. If not, try some questions and commit to answering them in detail other ones. shortly after every meet. Joel Black is chairman of the North Carolina O O Swimming Officials and vice chairman of the USA 25 PAIN RELIEVERS Swimming Officials Committee. 1. Look back at your past experiences with pain and how you overcame it then. 2. Think ahead to when the pain will be over. 3. Think of your friends and family instead of pain. 4. Say a prayer to help you through the pain. 5. Think stroke. 6. Think pace. BAD PAIN vs. 7. Focus on your breathing. Breathing will help relax you and take your mind off the pain. 8. Think of your swimming heroes during times of pain. GOOD PAIN 9. Work with it. By Nick Baker 10. Challenge the pain. Head Coach, Peak Performance Swim Camp 11. Don’t think about it. (Reproduced from Swimming World, August 2001) 12. Sing or hum through it. 13. Use positive self-talk. There are two kinds of pain – bad pain and good 14. Visualise yourself getting through it. pain. 15. Get mad at it. 16. Think of all the good things that can come out An example of bad pain is when you injure your of the pain you are experiencing. shoulder in training from overtraining or because of 17. Think of all the other great athletes who had to poor technique. endure pain to succeed. 18. Constantly remind yourself of your goals. You should never swim with bad pain and you 19. Count strokes. should always tell your coach and parents about it 20. Encourage your teammates. Encouraging them right away! will take your mind off the pain. 21. Understand that your teammates are also going Good pain (other the other hand) is an important through the same thing. part of training. 22. Remember that 9 times out of 10 your mind will give up before your body does. Experiencing good pain will get your body and 23. Tell yourself that things could be worse. mind in better shape. 24. Remind yourself of how this will all be worth it once you achieve your goal. 25. Race in practice. Racing others will get your mind off the pain.

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ANALYSIS OF NATIONAL only a few conclusions from the results and ask a few pertinent questions. RESULTS FOR AUSTRALIAN I urge all coaches to do a similar analysis of the ATHLETES results of you own club athletes to gain an honest appraisal of your program’s strengths and Background weaknesses. This report is an analysis of the results of the This analysis shows how many Australian athletes standings based on Long Course World Rankings are ranked in the TOP 50 in each group and for each performances to August 3, 2001. I intend to draw event

MEN’S EVENTS 2001 through World Championships

50 Freestyle 100 Freestyle 200 Freestyle 400 Freestyle 800 Freestyle 1500 Freestyle Top 10 1 2 4 2 2 2 Top 20 2 3 5 2 3 3 Top 30 4 4 7 4 4 4 Top 50 5 (36) 95.6% 7 (40) 96.1% 8 (46) 96.1% 4 (29) 94% 5 (33) 93.9% 4 (21) 94.6% Top 100 9 10 14 6 11 8 Top 150 14 18 17 9 11 9

50 Backstroke 100 Backstroke 200 Backstroke Top 10 3 2 2 Top 20 3 3 3 Top 30 3 2 4 Top 50 3 (10) 97.6% 4 (43) 96.4% 4 (24) 96.0% Top 100 8 7 9 Top 150 12 11 18

50 Breaststroke 100 Breaststroke 200 Breaststroke Top 10 0 Challenge 0 Challenge 2 Top 20 0 Challenge 3 Challenge 3 Top 30 1 3 3 Top 50 3 (43) 94.6% 4 (45) 94.9% 3 (12) 97.8% Top 100 9 9 7 Top 150 12 12 13

50 Butterfly 100 Butterfly 200 Butterfly Top 10 1 2 1 Top 20 4 4 5 Top 30 4 6 7 Top 50 6 (48) 94.5% 6 (30) 96.3% 10 (46) 95.0% Top 100 9 14 11 Top 150 14 17 15

200 Individual Medley 400 Individual Medley Top 10 2 2 Top 20 3 2 Top 30 3 3 Top 50 4 (43) 96.2% 4 (44) 95.6% Top 100 7 8 Top 150 12 13

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WOMEN’S EVENTS 2001 through World Championships

50 Freestyle 100 Freestyle 200 Freestyle 400 Freestyle 800 Freestyle 1500 Freestyle Top 10 0 Challenge 1 2 1 0 Challenge 2 Top 20 1 1 3 3 1 2 Top 30 2 2 4 5 2 4 Top 50 4 (43) 93.9% 4 (34) 96.4% 6 (47) 97.2% 8 (41) 96.6% 7 (49) 95.6% 7 (44) 94.9% Top 100 9 6 12 12 12 14 Top 150 12 13 18 20 19 19

50 Backstroke 100 Backstroke 200 Backstroke Top 10 1 0 1 Top 20 2 1 1 Top 30 3 2 3 Top 50 4 (43) 94.7% 4 (41) 95.0% 4 (41) 95.7% Top 100 12 11 9 Top 150 18 16 18

50 Breaststroke 100 Breaststroke 200 Breaststroke Top 10 2 2 1 Top 20 3 3 3 Top 30 3 3 3 Top 50 3 (14) 95.9% 3 (12) 96.9% 4 (36) 94.3% Top 100 8 8 9 Top 150 11 16 16

50 Butterfly 100 Butterfly 200 Butterfly Top 10 1 1 1 Top 20 1 2 1 Top 30 2 3 3 Top 50 6 (49) 92.7% 3 (29) 96.3% 4 (41) 94.9% Top 100 10 11 16 Top 150 16 19 20

200 Individual Medley 400 Individual Medley Top 10 1 Challenge 0 Challenge Top 20 2 1 Top 30 2 1 Top 50 3 (37) 95.6% 1 (13) 96.8% Top 100 7 7 Top 150 11 15

• Coaches should look at your own club program and do a similar comparison • Coaches should target events where there are weaknesses Nationally • Coaches need to look at why your athletes do not progress beyond age 14/15 • Coaches need to look at why your athletes do not swim faster than they did several months ago-many of the performances at Open/Age were not bettered from last year’s performances. This is a poor reflection on coaching standards, or else…

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WORLD TOP LC SWIMMING PERFORMANCES Standings based on LCM World Rankings Performances to August 3, 2001 1 1031 1:44.06 MFR0200L WORLD 01 Ian Thorpe, 82, AUS 2 1027 14:34.56 MFR1500L WORLD 01 , 80, AUS 3 1022 7:04.66 MRF0800L WORLD 01 Australia, 0, AUS 4 1021 23.44 MBU0050L WORLD 01 , 79, AUS 5 1019 59.94 MBR0100L WORLD 01 Roman Sloudnov, 80, RUS 6 1016 27.39 MBR0050L USALC MAR , 80, USA 7 1015 1:54.58 MBU0200L WORLD 01 , 85, USA 8 1015 30.84 FBR0050L WORLD 01 Xuejuan Luo, 84, CHN 9 1015 28.30 FBK0050L MONAC JUN Sandra Volker, 74, GER 10 1014 2:22.99 FBR0200L CHNLC APR Hui Qi, 85, CHN 11 1013 23.57 MBU0050L WORLD 01 Lars Frolander, 74, SWE 12 1012 24.45 FFR0050L WORLD 01 Inge de Bruijn, 73, NED 13 1011 27.49 MBR0050L USALC MAR Anthony Robinson, 80, USA 14 1010 23.62 MBU0050L WORLD 01 , 70, GBR 15 1010 27.52 MBR0050L WORLD 01 Oleg Lisogor, 79, UKR 16 1009 1:55.03 MBU0200L WORLD 01 , 71, FRA 17 1009 1:55.03 MBU0200L WORLD 01 , 76, USA 18 1009 2:10.69 MBR0200L WORLD 01 , 81, USA 19 1009 1:56.56 MBK0200L USALC MAR , 83, USA 20 1008 1:45.80 MFR0200L WORLD 01 Pieter vdHoogenband, 78, NED 21 1007 23.68 MBU0050L WORLD 01 , 80, RSA 22 1007 25.31 MBK0050L WORLD 01 , 77, GER 23 1006 1:00.18 FBK0100L WORLD 01 , 82, USA 24 1006 27.59 MBR0050L WORLD 01 , 70, GER 25 1006 1:00.47 MBR0100L WORLD 01 , 77, ITA 26 1005 3:14.56 MRF0400L WORLD 01 , 0, NED 27 1005 25.34 MBK0050L WORLD 01 Randall Bal, 80, USA 28 1005 2:11.09 MBR0200L WORLD 01 Max Podoprigora, 78, AUT 29 1004 28.51 FBK0050L WORLD 01 , 79, USA 30 1004 2:11.21 MBR0200L WORLD 01 , 82, JPN 31 1003 28.53 FBK0050L WORLD 01 , 78, GER 32 1003 48.33 MFR0100L WORLD 01 , 81, USA 33 1002 4:13.15 MIM0400L WORLD 01 Alessio Boggiatto, 81, ITA 34 1001 7:10.86 MRF0800L WORLD 01 , 0, ITA 35 1001 1:55.68 MBU0200L WORLD 01 Anatoli Poliakov, 80, RUS 36 1001 2:06.73 FBU0200L WORLD 01 , 75, AUS 37 1000 27.71 MBR0050L WORLD 01 , 80, GBR 38 1000 4:01.81 FRM0400L WORLD 01 United States, 0, USA 39 1000 2:11.51 MBR0200L WORLD 01 Regan Harrison, 77, AUS 40 1000 52.25 MBU0100L WORLD 01 , 82, USA 41 999 1:59.71 MIM0200L WORLD 01 Massi Rosolino, 78, ITA 42 999 1:55.84 MBU0200L WORLD 01 Takashi Yamamoto, 78, JPN 43 998 7:58.69 FRF0800L WORLD 01 Great Britain, 0, GBR 44 998 3:39.58 FRF0400L WORLD 01 , 0, GER 45 998 16:01.02 FFR1500L WORLD 01 , 82, GER 46 998 2:06.97 FBU0200L WORLD 01 , 83, GER 47 998 52.34 MBU0100L AUSLC MAR , 77, AUS 48 997 31.23 FBR0050L WORLD 01 Zoe Baker, 76, GBR 49 997 25.49 MBK0050L WORLD 01 , 76, AUS 50 997 3:45.11 MFR0400L WORLD 01 , 78, ITA 51 997 21.91 MFR0050L MONAC JUN Alexander Popov, 71, RUS 52 997 1:56.00 MBU0200L ROME JUN Denis Sylantyev, 76, UKR 53 996 4:14.19 MIM0400L USALC MAR , 81, USA 54 996 28.68 FBK0050L AUSLC MAR , 75, AUS 55 995 4:02.63 FRM0400L WORLD 01 China, 0, CHN 56 995 1:00.68 FBK0100L WORLD 01 Diana Mocanu, 84, ROM 57 995 2:24.90 FBR0200L WORLD 01 Agnes Kovacs, 81, HUN 58 995 4:14.52 MIM0400L USALC MAR , 75, USA 59 994 2:11.93 FIM0200L WORLD 01 Maggie Bowen, 80, USA 60 994 2:25.00 FBR0200L WORLD 01 Beatrice Coada-Caslaru, 75, ROM 61 994 4:36.98 FIM0400L WORLD 01 , 82, UKR 62 994 28.73 FBK0050L MONAC JUN , 77, ESP 63 993 23.91 MBU0050L WORLD 01 Jere Hard, 78, FIN 64 993 23.91 MBU0050L WORLD 01 Ewout Holst, 78, NED 65 992 7:51.12 MFR0800L WORLD 01 Graeme Smith, 76, GBR 66 992 26.18 FBU0050L WORLD 01 , 77, SWE 67 992 23.93 MBU0050L WORLD 01 Tero Valimaa, 78, FIN 68 991 1:58.07 MBK0200L WORLD 01 , 81, AUT 69 991 31.37 FBR0050L WORLD 01 , 78, USA 70 991 16:05.99 FFR1500L WORLD 01 , 81, SUI 71 991 2:12.40 MBR0200L CANET JUN , 81, AUS 72 990 2:25.46 FBR0200L WORLD 01 Leisel Jones, 85, AUS 73 990 1:47.10 MFR0200L WORLD 01 , 82, USA 74 990 16:07.05 FFR1500L WORLD 01 , 82, USA 75 988 1:01.25 MBR0100L WORLD 01 Morgan Knabe, 81, CAN 76 988 27.95 MBR0050L WORLD 01 Darren Mew, 79, GBR 77 988 52.69 MBU0100L WORLD 01 , 71, RUS 78 988 2:12.63 MBR0200L CANET JUN Dimitri Komornikov, 81, RUS 79 987 3:41.18 FRF0400L WORLD 01 , 0, SWE 80 987 3:37.77 MRM0400L WORLD 01 , 0, RUS 81 987 1:58.37 MBK0200L WORLD 01 Orn Arnarson, 81, ISL 82 987 2:12.70 MBR0200L SCOLC JUN , 78, GBR 83 987 54.68 FFR0100L CHNLC APR Yanwei Xu, 84, CHN 84 987 25.66 MBK0050L AUSLC MAR , 77, AUS 85 987 1:07.99 FBR0100L AUSLC MAR Tarnee White, 81, AUS 86 986 24.03 MBU0050L MOSCU APR , 75, RUS 87 986 1:08.02 FBR0100L RSALC MAR , 83, RSA 88 986 1:01.31 MBR0100L USALC MAR Jarrod Marrs, 75, USA 89 986 24.02 MBU0050L AUSLC MAR Burl Reid, 78, AUS 90 985 1:58.54 FFR0200L WORLD 01 Elka Graham, 81, AUS 91 985 8:02.97 FRF0800L WORLD 01 , 0, JPN 92 985 2:00.91 MIM0200L WORLD 01 , 80, AUS 93 985 1:58.57 FFR0200L WORLD 01 , 82, AUS 94 985 25.69 MBK0050L WORLD 01 , 78, GER 95 985 2:12.89 MBR0200L WORLD 01 Davide Rummolo, 77, ITA

~~ 62 ~~ SWIMMING in AUSTRALIA – November-December 2001

WORLD TOP LC SWIMMING PERFORMANCES Standings based on LCM World Rankings Performances to August 3, 2001 96 985 52.81 MBU0100L WORLD 01 Michael Mintenko, 75, CAN 97 985 4:16.24 MIM0400L JPNLC APR Susumu Tabuchi, 80, JPN 98 984 3:38.29 MRM0400L WORLD 01 , 0, HUN 99 984 3:38.23 MRM0400L WORLD 01 Canada, 0, CAN 100 984 15:01.43 MFR1500L WORLD 01 Alexei Filipets, 78, RUS 101 984 25.72 MBK0050L MONAC JUN Lenny Krayzelburg, 75, USA 102 983 7:53.95 MFR0800L WORLD 01 , 78, USA 103 983 31.55 FBR0050L WORLD 01 Megan Quann, 84, USA 104 983 4:16.65 MIM0400L JPNLC APR Jiro Miki, 83, JPN 105 982 1:58.78 FFR0200L WORLD 01 Yu Yang, 86, CHN 106 982 2:13.19 MBR0200L WORLD 01 Daniel Malek, 73, CZE 107 982 54.91 MBK0100L WORLD 01 , 81, GER 108 982 28.06 MBR0050L WORLD 01 Remo Lutolf, 80, SUI 109 982 4:08.91 FFR0400L CANET JUN , 72, CRC 110 982 24.09 MBU0050L GERLC MAY , 80, GER 111 982 2:26.29 FBR0200L MOSCU APR Olga Bakaldina, 85, RUS 112 982 2:13.23 MBR0200L AUSLC MAR , 80, AUS 113 981 52.97 MBU0100L WORLD 01 Andriy Serdinov, 82, UKR 114 981 1:58.85 FFR0200L WORLD 01 , 82, ROM 115 981 28.99 FBK0050L WORLD 01 , 84, NED 116 981 2:08.52 FBU0200L WORLD 01 , 83, USA 117 980 22.18 MFR0050L WORLD 01 Brett Hawke, 74, AUS 118 980 29.00 FBK0050L WORLD 01 Mai Nakamura, 79, JPN 119 980 25.00 FFR0050L WORLD 01 , 72, GBR 120 980 22.18 MFR0050L WORLD 01 Tomohiro Yamanoi, 77, JPN 121 980 1:58.95 MBK0200L ZAGR JUN Gordan Kozulj, 76, CRO 122 980 4:09.22 FFR0400L CANET JUN Irina Oufimtseva, 85, RUS 123 980 28.10 MBR0050L STPBG MAY Arsen Malyarov, 79, RUS 124 979 2:01.35 MIM0200L WORLD 01 George Bovell, 83, TRI 125 979 49.13 MFR0100L WORLD 01 Attila Zubor, 75, HUN 126 979 2:26.51 FBR0200L CHNLC APR Nan Luo, 80, CHN 127 979 1:01.32 FBK0100L GBRLC APR , 79, GBR 128 979 24.14 MBU0050L AUSLC MAR , 76, AUS 129 978 2:10.43 FBK0200L WORLD 01 , 86, RUS 130 978 58.72 FBU0100L WORLD 01 Otylia Jedrzejczak, 83, POL 131 978 25.83 MBK0050L WORLD 01 Riley Janes, 80, CAN 132 978 25.82 MBK0050L WORLD 01 , 75, POL 133 978 55.05 MBK0100L BPEST APR Peter Horvath, 74, HUN 134 978 55.03 MBK0100L USALC MAR , 82, USA 135 977 2:01.54 MIM0200L WORLD 01 Takahiro Mori, 80, JPN 136 977 15:06.13 MFR1500L WORLD 01 Igor Chervynskiy, 81, UKR 137 977 1:59.24 MBK0200L WORLD 01 Viktor Bodrogi, 83, HUN 138 977 55.07 FFR0100L WORLD 01 , 73, GER 139 977 26.45 FBU0050L WORLD 01 Anna-Karin Kammerling, 80, SWE 140 977 1:57.68 MBU0200L SHEFF MAY , 76, GBR 141 977 1:48.10 MFR0200L GBRLC APR , 74, GBR 142 977 4:17.62 MIM0400L AUSLC MAR Grant McGregor, 78, AUS 143 976 28.18 MBR0050L WORLD 01 Jarno Pihlava, 78, FIN 144 976 1:59.29 FFR0200L WORLD 01 Martina Moravcova, 76, SVK 145 976 1:48.13 MFR0200L WORLD 01 William Kirby, 75, AUS 146 976 2:13.56 FIM0200L WORLD 01 Oxana Verevka, 77, RUS 147 976 1:59.32 FFR0200L SCOLC JUN , 84, GBR 148 976 2:13.79 MBR0200L FRALC MAY Yohan Bernard, 74, FRA 149 976 28.17 MBR0050L JPNLC APR Ryosuke Imai, 78, JPN 150 976 49.24 MFR0100L ITALC APR , 75, ITA

Rec: 24.99 Lenny Krayzelburg, USA, 1999 Rec: 53.60 Lenny Krayzelburg, USA, 1999 1 25.31 1007 WORLD 01 Thomas Rupprath, 77, GER 1 54.31 997 WORLD 01 Matt Welsh, 76, AUS 2 25.34 1005 WORLD 01 Randall Bal, 80, USA 2 54.75 986 WORLD 01 Orn Arnarson, 81, ISL 3 25.49 997 WORLD 01 Matt Welsh, 76, AUS 3 54.80 984 USALC MAR Aaron Peirsol, 83, USA 4 25.66 987 AUSLC MAR Josh Watson, 77, AUS 4 54.91 982 WORLD 01 Steffen Driesen, 81, GER 5 25.69 985 WORLD 01 Stev Theloke, 78, GER 5 54.93 981 WORLD 01 Randall Bal, 80, USA 6 25.72 984 MONAC JUN Lenny Krayzelburg, 75, USA 6 55.03 978 USALC MAR Peter Marshall, 82, USA 7 25.82 978 WORLD 01 Mariusz Siembida, 75, POL 7 55.05 978 BPEST APR Peter Horvath, 74, HUN 8 25.83 978 WORLD 01 Riley Janes, 80, CAN 8 55.08 977 WORLD 01 Markus Rogan, 81, AUT 9 25.91 973 SHEFF MAY Neil Willey, 76, GBR 9 55.21 974 USALC MAR , 76, USA 10 25.92 972 AUSLC MAR Beau Mannix, 80, AUS 10 55.26 972 AUSLC MAR Josh Watson, 77, AUS 11 25.95 971 WORLD 01 Vyacheslav Shyrshov, 79, UKR 11 55.32 971 GERLC MAY Stev Theloke, 78, GER 12 25.97 970 WORLD 01 Darius Grigalionis, 77, LTU 12 55.42 968 WORLD 01 Gordan Kozulj, 76, CRO 13 25.97 970 WORLD 01 Tomomi Morita, 84, JPN 13 55.52 965 ROME JUN Lenny Krayzelburg, 75, USA 14 26.00 968 WORLD 01 Pablo Abal, 77, ARG 14 55.63 963 WORLD 01 Vladislav Aminov, 77, RUS 15 26.02 967 GERLC MAY , 80, GER 15 55.70 961 EASIA MAY Atsushi Nishikori, 78, JPN 16 26.05 965 CANLC MAR Sean Sepulis, 77, CAN 16 55.77 959 EURJR JUL Viktor Bodrogi, 83, HUN 17 26.10 962 JPNLC APR Mizuki Wakabayashi, 81, JPN 17 55.79 958 USALC MAR Todd Smolinski, 80, USA 18 26.12 961 WORLD 01 Alexandre Massura, 75, BRA 18 55.79 958 SCOLC JUN , 74, GBR 19 26.13 961 JPNLC APR Atsushi Nishikori, 78, JPN 19 55.85 957 GERLC MAY Robert Kroll, 79, GER 20 26.14 960 WORLD 01 Peter Horvath, 74, HUN 20 55.85 957 WORLD 01 Keng Liat Lim, 79, MAS 21 26.15 960 GERLC MAY Steffen Driesen, 81, GER 21 55.88 956 WORLD 01 Klaas Zwering, 81, NED 22 26.16 959 GERLC MAY Toni Helbig, 82, GER 22 55.91 955 SCOLC JUN , 79, GBR 23 26.16 959 RUSLC JUN Vladislav Aminov, 77, RUS 23 55.93 955 POLLC MAY Mariusz Siembida, 75, POL 24 26.17 958 MONAC JUN Gerhard Zandberg, 83, RSA 24 55.95 954 USALC MAR , 80, USA 25 26.17 958 WORLD 01 Neil Walker, 76, USA 25 55.96 954 AUSLC MAR Raymond Hass, 77, AUS 26 26.19 957 EURJR JUL Viktor Bodrogi, 83, HUN 26 56.03 952 USALC MAR Michael Gilliam, 79, USA 27 26.24 955 CANLC MAR Alexandre Pichette, 77, CAN 27 56.04 952 AUSLC MAR Beau Mannix, 80, AUS 28 26.24 955 WORLD 01 Ante Maskovic, 79, CRO 28 56.07 951 ESPLC APR , 79, ESP MEN’S 100 METRES BACKSTROKE MEN’S 50 METRES BACKSTROKE 29 26.25 954 ESPLC APR David Ortega, 79, ESP 29 56.10 950 FRALC MAY Pierre Roger, 83, FRA 30 26.25 954 SCOLC JUN Gregor Tait, 79, GBR 30 56.14 949 EASIA MAY Kunpeng Ouyang, 82, CHN 58 26.65 931 AIS FEB Raymond Hass, 77, AUS 43 56.35 944 AUSLC MAR Robert Van Der Zant, 75, AUS 68 26.78 924 AUSLC MAR Daniel Blackborrow, 84, AUS 72 57.03 926 AUSLC MAR Leigh McBean, 83, AUS 87 26.95 915 AUGP3 JUL David Jenkins, 77, AUS 81 57.18 922 SYDN JAN Ashley Anderson, 84, AUS 89 27.04 910 AUSLC MAR Geoff Huegill, 79, AUS 89 57.29 919 NSW JAN Cameron Delaney, 80, AUS 98 27.11 906 AUSLC MAR Adam Pine, 76, AUS 119 57.74 907 AUSLC MAR Ethan Rolff, 82, AUS 102 27.16 903 AUSLC MAR Rahmin De Kretser, 78, AUS 138 57.96 901 AUSLC MAR Edward Roche, 79, AUS 113 27.23 899 AUSLC MAR Edward Roche, 79, AUS 139 57.97 901 AUSAG APR Andrew Dyson, 82, AUS 120 27.27 897 AUSLC MAR Cameron Delaney, 80, AUS 145 58.06 899 AUGP3 JUL Daniel Blackborrow, 84, AUS 132 27.36 892 AUSLC MAR Ethan Rolff, 82, AUS

~~ 63 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 1:55.87 Lenny Krayzelburg, USA, 1999 1 1:56.56 1009 USALC MAR Aaron Peirsol, 83, USA 2 1:58.07 991 WORLD 01 Markus Rogan, 81, AUT Rec: 59.94 Roman Sloudnov, RUS, 2001 3 1:58.37 987 WORLD 01 Orn Arnarson, 81, ISL 1 59.94 1019 WORLD 01 Roman Sloudnov, 80, RUS 4 1:58.80 982 WORLD 01 Matt Welsh, 76, AUS 2 1:00.29 1010 USALC MAR Ed Moses, 80, USA 5 1:58.95 980 ZAGR JUN Gordan Kozulj, 76, CRO 3 1:00.47 1006 WORLD 01 Domenico Fioravanti, 77, ITA 6 1:59.24 977 WORLD 01 Viktor Bodrogi, 83, HUN 4 1:00.61 1003 WORLD 01 Kosuke Kitajima, 82, JPN 7 1:59.39 975 WORLD 01 Yoav Gath, 80, ISR 5 1:00.81 998 USALC MAR Brendan Hansen, 81, USA 8 1:59.44 974 USALC MAR Marc Lindsay, 80, USA 6 1:01.22 988 USALC MAR Anthony Robinson, 80, USA 9 1:59.83 969 WORLD 01 , 72, ITA 7 1:01.24 988 WORLD 01 Oleg Lisogor, 79, UKR 10 1:59.99 967 WORLD 01 Raymond Hass, 77, AUS 8 1:01.25 988 WORLD 01 Morgan Knabe, 81, CAN

11 2:00.03 967 SYDN JAN Tobias Oriwol, 85, CAN 9 1:01.31 986 USALC MAR Jarrod Marrs, 75, USA 12 2:00.18 965 SCOLC JUN Gregor Tait, 79, GBR 10 1:01.47 983 WORLD 01 Darren Mew, 79, GBR 13 2:00.53 961 FRALC MAY Simon Dufour, 79, FRA 11 1:01.74 976 MOSCU APR Dimitri Komornikov, 81, RUS 14 2:00.62 960 EASIA MAY Rui Yu, 82, CHN 12 1:01.94 972 WORLD 01 , 81, FRA 15 2:00.64 960 USALC MAR Peter Marshall, 82, USA 13 1:01.95 971 USALC MAR David Denniston, 78, USA 16 2:00.64 960 BRALC MAY Volodymyr Nikolaychuk, 75, UKR 14 1:01.96 971 AUSLC MAR Simon Cowley, 80, AUS 17 2:00.71 959 FRALC MAY Klaas Zwering, 81, NED 15 1:02.01 970 MONAC JUN Daniel Malek, 73, CZE 18 2:00.87 957 EASIA MAY Leigh McBean, 83, AUS 16 1:02.02 970 WORLD 01 Jarno Pihlava, 78, FIN 19 2:00.94 956 RUSLC JUN Sergei Ostapchuk, 76, RUS 17 1:02.15 967 EASIA MAY Jim Piper, 81, AUS 20 2:00.97 956 WORLD 01 Marko Strahija, 75, CRO 21 2:01.05 955 WORLD 01 Rogerio Romero, 69, BRA 18 1:02.16 966 AUSLC MAR Regan Harrison, 77, AUS 22 2:01.11 954 GERLC MAY Steffen Driesen, 81, GER 19 1:02.16 966 JPNLC APR Ryosuke Imai, 78, JPN 23 2:01.34 951 WORLD 01 Kozan Hashimoto, 80, JPN 20 1:02.17 966 WORLD 01 Jose Couto, 78, POR 24 2:01.37 951 AUSLC MAR Josh Watson, 77, AUS 21 1:02.18 966 WORLD 01 Karoly Guttler, 68, HUN 25 2:01.41 950 WORLD 01 Pierre Roger, 83, FRA 22 1:02.21 965 ROME JUN Patrick Schmollinger, 73, AUT 26 2:01.42 950 ROMLC JUN Razvan Florea, 80, ROM 23 1:02.22 965 WORLD 01 Max Podoprigora, 78, AUT 27 2:01.46 950 JPNLC APR Takahashi Nakano, 83, JPN 24 1:02.28 964 JPNLC APR , 74, JPN 28 2:01.50 949 USALC MAR , 82, USA 25 1:02.38 961 ZAGR JUN Vanja Rogulj, 82, CRO 29 2:01.56 948 USALC MAR Kirk Hampleman, 79, USA 26 1:02.42 960 SPEED APR , 80, GBR

MEN’S 200 METRES BACKSTROKE 30 2:01.61 948 BARC JUN Peter Horvath, 74, HUN 27 1:02.44 960 BRALC MAY Eduardo Fischer, 80, BRA 52 2:02.80 933 NSW JAN Cameron Delaney, 80, AUS 28 1:02.53 958 USALC MAR Patrick Calhoun, 81, USA

66 2:03.29 927 NSW JAN Andrew Burns, 82, AUS MEN’S 100 METRES BREASTSTROKE 29 1:02.54 957 WORLD 01 , 76, GER 88 2:03.90 920 QSL JAN Robert Van Der Zant, 75, AUS 30 1:02.60 956 WORLD 01 Davide Rummolo, 77, ITA 89 2:03.98 919 AUSAG APR Mark Bush, 83, AUS 45 1:03.10 944 AUSLC MAR , 71, AUS 92 2:04.22 916 WAUS JAN Adam Lucas, 83, AUS 84 1:03.99 923 NSW JAN Justin Norris, 80, AUS 93 2:04.28 915 AUSLC MAR Ethan Rolff, 82, AUS 85 1:03.99 923 AUSLC MAR Robert McDonald, 81, AUS 102 2:04.62 911 NSW JAN Ian Thorpe, 82, AUS 89 1:04.10 921 QSL JAN Robert Van Der Zant, 75, AUS 135 2:05.71 898 MELB JAN Mark Pettifer, 83, AUS 94 1:04.13 920 AUSLC MAR Jarrad Church, 81, AUS 137 2:05.82 897 AUSAG APR Ashley Anderson, 84, AUS 95 1:04.15 920 AUSLC MAR Steven McBrien, 77, AUS 146 2:06.10 893 NSW JAN Michael Gigg, 85, AUS 114 1:04.47 912 QSL JAN Jade Winter, 78, AUS 147 2:06.10 893 AUSAG APR Daniel Blackborrow, 84, AUS 129 1:04.66 908 AUSLC MAR Mark Riley, 82, AUS 146 1:04.89 902 MELB JAN Ben Tuckerman, 80, AUS

Rec: 27.39 Ed Moses, USA, 2001 1 27.39 1016 USALC MAR Ed Moses, 80, USA Rec: 2:10.16 , USA, 1992 2 27.49 1011 USALC MAR Anthony Robinson, 80, USA 1 2:10.40 1012 USALC MAR Ed Moses, 80, USA 3 27.52 1010 WORLD 01 Oleg Lisogor, 79, UKR 2 2:10.69 1009 WORLD 01 Brendan Hansen, 81, USA 4 27.59 1006 WORLD 01 Mark Warnecke, 70, GER 3 2:11.09 1005 WORLD 01 Max Podoprigora, 78, AUT 5 27.60 1006 WORLD 01 Roman Sloudnov, 80, RUS 4 2:11.21 1004 WORLD 01 Kosuke Kitajima, 82, JPN 6 27.71 1000 WORLD 01 James Gibson, 80, GBR 5 2:11.31 1002 WORLD 01 Domenico Fioravanti, 77, ITA 7 27.72 999 WORLD 01 Domenico Fioravanti, 77, ITA 6 2:11.51 1000 WORLD 01 Regan Harrison, 77, AUS 8 27.95 988 WORLD 01 Darren Mew, 79, GBR 7 2:12.40 991 CANET JUN Jim Piper, 81, AUS 9 28.05 982 JPNLC APR Kosuke Kitajima, 82, JPN 8 2:12.63 988 CANET JUN Dimitri Komornikov, 81, RUS 10 28.06 982 WORLD 01 Remo Lutolf, 80, SUI 9 2:12.70 987 SCOLC JUN Ian Edmond, 78, GBR 11 28.10 980 STPBG MAY Arsen Malyarov, 79, RUS 10 2:12.89 985 WORLD 01 Davide Rummolo, 77, ITA 12 28.17 976 JPNLC APR Ryosuke Imai, 78, JPN 11 2:13.19 982 WORLD 01 Daniel Malek, 73, CZE 13 28.18 976 WORLD 01 Jarno Pihlava, 78, FIN 12 2:13.23 982 AUSLC MAR Simon Cowley, 80, AUS 14 28.22 974 WORLD 01 Daniel Malek, 73, CZE 13 2:13.79 976 FRALC MAY Yohan Bernard, 74, FRA 15 28.25 972 LUX JAN Michael Fischer, 82, GER 14 2:14.11 972 WORLD 01 Morgan Knabe, 81, CAN 16 28.28 971 WORLD 01 Patrik Isaksson, 73, SWE 15 2:14.49 968 SWELC JUN Martin Gustavsson, 80, SWE 17 28.29 970 JPNLC APR Akira Hayashi, 74, JPN 16 2:14.50 968 JPNLC APR Yoshiaki Okita, 78, JPN 18 28.33 968 WORLD 01 Morgan Knabe, 81, CAN 17 2:14.77 965 MOSCU APR Andrei Ivanov, 76, RUS 19 28.37 966 WORLD 01 Vanja Rogulj, 82, CRO 18 2:14.81 964 USALC MAR , 80, USA 20 28.38 965 SCOLC JUN Gavin Brettell, 76, GBR 19 2:14.85 964 USALC MAR David Denniston, 78, USA 21 28.40 964 WORLD 01 Hugues Duboscq, 81, FRA 20 2:15.15 961 JPNLC APR Taiki Kawagoe, 84, JPN 22 28.51 959 WORLD 01 Jose Couto, 78, POR 21 2:15.27 959 WORLD 01 Jose Couto, 78, POR 23 28.53 958 GERLC MAY Bjorn Nowakowski, 74, GER 22 2:15.35 959 USALC MAR Tom Wilkens, 75, USA 24 28.56 956 MOSCU APR Sergei Lyubimov, 83, RUS 23 2:15.50 957 USALC MAR Jarrod Marrs, 75, USA 25 28.65 952 WORLD 01 Phil Rogers, 71, AUS 24 2:15.87 953 WORLD 01 Hugues Duboscq, 81, FRA 26 28.66 951 HUNLC JUN Mihaly Flaskay, 82, HUN 25 2:15.88 953 JPNLC APR Akira Hayashi, 74, JPN 27 28.73 947 USALC MAR Patrick Calhoun, 81, USA 26 2:15.99 952 GBRLC APR Adam Whitehead, 80, GBR 28 28.74 947 ITALC APR Olivier Vincenzetti, 78, ITA 27 2:16.01 951 EURJR JUL Thijs vanValkengoed, 83, NED 29 28.75 946 ZAGR JUN Karoly Guttler, 68, HUN 28 2:16.04 951 FRALC MAY Jean-C. Sarnin, 76, FRA MEN’S 50 METRES BREASTSTROKE 30 28.77 945 GERLC MAY Jens Kruppa, 76, GER 29 2:16.10 950 FRALC MAY Stephan Perrot, 77, FRA 37 28.84 942 AUSLC MAR Simon Cowley, 80, AUS MEN’S 200 METRES BREASTSTROKE 30 2:16.11 950 VITT8 APR Tony de Pellegrini, 82, FRA 43 28.95 936 EASIA MAY Jim Piper, 81, AUS 69 2:18.75 922 NSW JAN Justin Norris, 80, AUS 62 29.19 924 AUSLC MAR Robert Van Der Zant, 75, AUS 74 2:18.96 919 AIS FEB Grant McGregor, 78, AUS 65 29.21 923 NSW JAN Steven McBrien, 77, AUS 77 2:19.19 917 EASIA MAY Jarrad Church, 81, AUS 82 29.40 913 AUSLC MAR Regan Harrison, 77, AUS 95 2:19.93 909 AUSLC MAR Robert McDonald, 81, AUS 85 29.44 911 AUSLC MAR Patrick Adams, 80, AUS 104 2:20.39 904 MELB JAN Ben Tuckerman, 80, AUS 88 29.46 910 AUSLC MAR Ben Eales, 80, AUS 114 2:20.65 901 AUSLC MAR Trent Steed, 77, AUS 100 29.52 907 AUSLC MAR Mark Riley, 82, AUS 142 2:21.66 890 AUSLC MAR Mark Riley, 82, AUS 105 29.55 905 AUSLC MAR Jarrad Church, 81, AUS 144 2:21.81 889 QSL JAN Jade Winter, 78, AUS 116 29.61 902 AUSLC MAR Nathan Crook, 79, AUS 146 2:21.82 889 AUSAG APR Travis Nederpelt, 85, AUS 146 29.81 892 MONAC JUN Grant McGregor, 78, AUS 150 2:21.91 888 AUSAG APR Kieren O'Regan, 85, AUS

~~ 64 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 23.44 Geoff Huegill, AUS, 2001 Rec: 1:54.58 Michael Phelps, USA, 2001 1 23.44 1021 WORLD 01 Geoff Huegill, 79, AUS 1 1:54.58 1015 WORLD 01 Michael Phelps, 85, USA 2 23.57 1013 WORLD 01 Lars Frolander, 74, SWE 2 1:55.03 1009 WORLD 01 Franck Esposito, 71, FRA 3 23.62 1010 WORLD 01 Mark Foster, 70, GBR 3 1:55.03 1009 WORLD 01 Tom Malchow, 76, USA 4 23.68 1007 WORLD 01 Roland Schoeman, 80, RSA 4 1:55.68 1001 WORLD 01 Anatoli Poliakov, 80, RUS 5 23.85 996 WORLD 01 Ian Crocker, 82, USA 5 1:55.84 999 WORLD 01 Takashi Yamamoto, 78, JPN 6 23.86 996 GERLC MAY Thomas Rupprath, 77, GER 6 1:56.00 997 ROME JUN Denis Sylantyev, 76, UKR 7 23.91 993 WORLD 01 Jere Hard, 78, FIN 7 1:56.96 985 GERLC MAY Thomas Rupprath, 77, GER 8 23.91 993 WORLD 01 Ewout Holst, 78, NED 8 1:56.98 985 WORLD 01 Justin Norris, 80, AUS 9 23.93 992 WORLD 01 Tero Valimaa, 78, FIN 9 1:57.68 977 SHEFF MAY James Hickman, 76, GBR 10 23.99 988 AUSLC MAR Michael Klim, 77, AUS 10 1:57.96 973 WORLD 01 Ioan Gherghel, 78, ROM 11 24.02 986 AUSLC MAR Burl Reid, 78, AUS 11 1:58.06 972 AIS FEB Michael Klim, 77, AUS 12 24.03 986 MOSCU APR Igor Marchenko, 75, RUS 12 1:58.38 968 SYDN JAN Joshua Krogh, 82, AUS 13 24.09 982 GERLC MAY Fabian Friedrich, 80, GER 13 1:58.42 967 GBRLC APR Stephen Parry, 77, GBR 14 24.14 979 AUSLC MAR Adam Pine, 76, AUS 14 1:58.64 965 USALC MAR Jeff Somensatto, 79, USA 15 24.14 979 WORLD 01 Vladislav Kulikov, 71, RUS 16 24.23 974 CANLC MAR Michael Mintenko, 75, CAN 15 1:58.68 964 WORLD 01 Andrew Livingston, 78, PUR 17 24.26 972 WORLD 01 Pablo Abal, 77, ARG 16 1:58.69 964 AUSLC MAR William Kirby, 75, AUS 18 24.28 971 WORLD 01 , 79, NED 17 1:58.85 962 WORLD 01 Juan Veloz, 82, MEX 19 24.29 970 UKRLC MAR Andriy Serdinov, 82, UKR 18 1:59.10 959 AUSLC MAR Grant McGregor, 78, AUS 20 24.36 966 WORLD 01 Zsolt Gaspar, 77, HUN 19 1:59.11 959 JPNLC APR Hisayoshi Tanaka, 79, JPN 21 24.38 965 UKRLC MAR Denis Sylantyev, 76, UKR 20 1:59.16 958 ATHEN MAY Ioannis Drymonakos, 79, GRE 22 24.38 965 WORLD 01 Ravil Nachaev, 74, UZB 21 1:59.31 956 WORLD 01 Cristian Galenda, 82, ITA 23 24.45 960 WORLD 01 Oswaldo Quevedo, 75, VEN 22 1:59.34 956 AUSLC MAR Shane Fielding, 80, AUS 24 24.47 959 ESPLC APR Jorge Ulibarri, 75, ESP 23 1:59.39 955 USALC MAR Andrew Mahaney, 82, USA 25 24.47 959 WORLD 01 , 83, CRO 24 1:59.50 954 ITALC APR Massi Eroli, 76, ITA 26 24.51 957 BRALC MAY Raphael De Thuin, 76, BRA 25 1:59.53 954 USALC MAR Duncan Sherrard, 80, USA 27 24.53 956 JPNLC APR Takashi Yamamoto, 78, JPN 26 1:59.54 954 ITALC APR Andrea Oriana, 73, ITA 28 24.53 956 WORLD 01 , 80, ESP

MEN’S 50 METRES BUTTERFLY 27 1:59.67 952 FRALC MAY David Abrard, 76, FRA 29 24.55 954 GERLC MAY , 78, GER MEN’S 200 METRES BUTTERFLY 28 1:59.68 952 CHNLC APR Hongwei Wang, 82, CHN 30 24.55 954 WORLD 01 Bryan Jones, 78, USA 29 1:59.70 952 AUSLC MAR Greg Shaw, 77, AUS 41 24.74 943 AUSLC MAR David Carter, 75, AUS 30 1:59.75 951 EURJR JUL Viktor Bodrogi, 83, HUN 48 24.79 940 AIS FEB William Kirby, 75, AUS 35 2:00.07 947 SYDN JAN Matthew Hall, 81, AUS 54 24.85 936 MELB JAN Matt Welsh, 76, AUS 44 2:00.55 941 AUSLC MAR Heath Ramsay, 81, AUS 68 25.00 927 AUSLC MAR Leon Dunne, 75, AUS 46 2:00.58 941 NSW JAN Zane King, 77, AUS 78 25.04 925 AUSLC MAR Robert Van Der Zant, 75, AUS 70 2:01.99 923 AUSLC MAR Trent Steed, 77, AUS 111 25.21 915 NSW JAN Zane King, 77, AUS 105 2:03.13 909 AUSLC MAR Jason Cohen, 82, AUS 124 25.26 912 AUSLC MAR Shane Fielding, 80, AUS 110 2:03.31 907 AUSLC MAR Nic Williams, 83, AUS 132 25.31 909 AUSLC MAR Jason Cohen, 82, AUS 128 2:03.78 901 QSL JAN Brendon Hughes, 84, AUS 136 25.33 908 AUSGP JUN Tim Dodd, 80, AUS 145 2:04.27 895 AUSLC MAR Michael Higgins, 80, AUS 148 25.40 903 WAUS JAN Robert Sharp, 84, AUS

Rec: 51.81 Michael Klim, AUS, 1999 1 52.10 1004 WORLD 01 Lars Frolander, 74, SWE Rec: 21.64 Alexander Popov, RUS, 2000 2 52.23 1001 AUSLC MAR Geoff Huegill, 79, AUS 1 21.91 997 MONAC JUN Alexander Popov, 71, RUS 3 52.25 1000 WORLD 01 Ian Crocker, 82, USA 2 22.05 988 WORLD 01 Anthony Ervin, 81, USA 4 52.34 998 AUSLC MAR Michael Klim, 77, AUS 3 22.13 983 SHEFF MAY Mark Foster, 70, GBR 5 52.54 992 GERLC MAY Thomas Rupprath, 77, GER 4 22.14 982 WORLD 01 Pieter vdHoogenband, 78, NED 6 52.55 992 WORLD 01 Takashi Yamamoto, 78, JPN 5 22.18 980 WORLD 01 Brett Hawke, 74, AUS 7 52.59 991 FRALC MAY Franck Esposito, 71, FRA 6 22.18 980 WORLD 01 Roland Schoeman, 80, RSA 8 52.69 988 WORLD 01 Vladislav Kulikov, 71, RUS 7 22.18 980 WORLD 01 Tomohiro Yamanoi, 77, JPN 9 52.81 985 WORLD 01 Michael Mintenko, 75, CAN 8 22.30 972 WORLD 01 Vyacheslav Shyrshov, 79, UKR 10 52.92 982 ROME JUN Denis Sylantyev, 76, UKR 9 22.31 971 WORLD 01 Jose M. Meolans, 78, ARG 11 52.94 981 MOSCU APR Igor Marchenko, 75, RUS 10 22.31 971 WORLD 01 , 81, SWE 12 52.97 981 WORLD 01 Andriy Serdinov, 82, UKR 11 22.32 971 ITALC APR Lorenzo Vismara, 75, ITA 13 53.08 978 WORLD 01 Jere Hard, 78, FIN 12 22.32 971 SCSC JUN , 77, POL 14 53.09 977 AUSLC MAR Adam Pine, 76, AUS 13 22.34 969 WORLD 01 Julio Santos, 77, ECU 15 53.19 975 WORLD 01 Tero Valimaa, 78, FIN 14 22.35 969 USALC MAR , 75, USA 16 53.25 973 EASIA MAY Burl Reid, 78, AUS 15 22.42 964 WORLD 01 , 79, AUS 17 53.50 966 USALC MAR Bryan Jones, 78, USA 16 22.47 961 WORLD 01 , 80, NED 18 53.53 965 GBRLC APR James Hickman, 76, GBR 17 22.49 960 UKRLC MAR Oleksander Volynets, 74, UKR 19 53.53 965 WORLD 01 Joris Keizer, 79, NED 18 22.53 957 USALC MAR Gregory Busse, 79, USA 20 53.63 963 HUNLC JUN Zsolt Gaspar, 77, HUN 19 22.54 956 WORLD 01 Attila Zubor, 75, HUN 21 53.64 962 MOSCU APR Anatoli Poliakov, 80, RUS 20 22.59 953 FRALC MAY Salim Iles, 75, ALG 22 53.68 961 EASIA MAY Kunpeng Ouyang, 82, CHN 21 22.61 952 STPBG MAY Leonid Khokhlov, 80, RUS 23 53.71 960 AIS FEB William Kirby, 75, AUS 22 22.64 950 USALC MAR Neil Walker, 76, USA 24 53.89 955 USALC MAR Tommy Hannan, 80, USA 23 22.69 946 BRALC MAY Edvaldo Silva, 78, BRA 25 53.99 953 ITALC APR Cristian Galenda, 82, ITA 24 22.69 946 MONAC JUN Julien Sicot, 78, FRA 26 54.02 952 USALC MAR Brendan Coyne, 80, USA 25 22.70 946 USALC MAR , 75, USA 27 54.03 952 WORLD 01 Peter Mankoc, 78, SLO 26 22.70 946 WORLD 01 Ricardo Busquets, 75, PUR 28 54.05 951 USALC MAR Andy Haidinyak, 80, USA 27 22.71 945 AUSLC MAR Michael Klim, 77, AUS MEN’S 100 METRES BUTTERFLY

29 54.07 951 USALC MAR Jeff Somensatto, 79, USA MEN’S 50 METRES FREESTYLE 28 22.73 944 SUILC MAR Christoph Buhler, 74, SUI 30 54.08 950 AUSLC MAR Shane Fielding, 80, AUS 29 22.78 941 GERLC MAY , 75, GER 61 54.74 932 SYDN JAN Joshua Krogh, 82, AUS 30 22.80 939 AUSLC MAR David Jenkins, 77, AUS 64 54.77 931 AUSLC MAR Zane King, 77, AUS 36 22.91 932 AUSLC MAR , 77, AUS 67 54.82 930 AUSLC MAR Jason Cohen, 82, AUS 51 23.01 926 AUSGP JUN Stephen Goudie, 79, AUS 77 55.03 924 AUSAG APR Nic Williams, 83, AUS 66 23.17 915 AUSLC MAR Adam Pine, 76, AUS 82 55.15 921 MONAC JUN Robert Van Der Zant, 75, AUS 77 23.20 913 AUSLC MAR Nathan Rickard, 79, AUS 88 55.18 920 MONAC JUN Grant McGregor, 78, AUS 84 23.27 909 AUSLC MAR David Carter, 75, AUS 90 55.19 920 QSL JAN Heath Ramsay, 81, AUS 101 23.38 901 SYDN JAN Andrew Dyson, 82, AUS 96 55.22 919 MONAC JUN Todd Pearson, 77, AUS 114 23.41 900 AIS FEB Raymond Hass, 77, AUS 120 55.41 914 MELB JAN Matt Welsh, 76, AUS 125 23.45 897 AUSAG APR Ashley Anderson, 84, AUS 131 55.51 911 AUSLC MAR Greg Shaw, 77, AUS 127 23.46 896 AUSLC MAR Leon Dunne, 75, AUS 146 55.66 907 MONAC JUN Ian Thorpe, 82, AUS 133 23.49 894 QSL JAN Richard Upton, 74, AUS

~~ 65 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 47.84 Pieter van den Hoogenband, NED, 2000 1 48.33 1003 WORLD 01 Anthony Ervin, 81, USA 2 48.43 1000 WORLD 01 Pieter vdHoogenband, 78, NED 3 48.79 989 WORLD 01 Lars Frolander, 74, SWE 4 48.81 989 WORLD 01 Ian Thorpe, 82, AUS 5 48.90 986 WORLD 01 Michael Klim, 77, AUS 6 49.13 979 WORLD 01 Attila Zubor, 75, HUN 7 49.24 976 ITALC APR Lorenzo Vismara, 75, ITA Rec: 3:40.59 Ian Thorpe, AUS, 2000 8 49.26 976 USALC MAR Jason Lezak, 75, USA 1 3:40.17 1028 WORLD 01 Ian Thorpe, 82, AUS 9 49.31 974 BRALC MAY , 72, BRA 2 3:42.51 1013 WORLD 01 Grant Hackett, 80, AUS 10 49.35 973 WORLD 01 Torsten Spanneberg, 75, GER 3 3:45.11 997 WORLD 01 Emiliano Brembilla, 78, ITA 11 49.38 972 WORLD 01 Ashley Callus, 79, AUS 4 3:45.41 995 WORLD 01 Massi Rosolino, 78, ITA 12 49.39 972 USALC MAR Neil Walker, 76, USA 5 3:48.72 974 USALC MAR Robert Margalis, 82, USA 13 49.40 971 VIT11 JUN Salim Iles, 75, ALG 6 3:49.04 972 NEDLC JUN Pieter vdHoogenband, 78, NED 7 3:49.47 969 USALC MAR , 74, USA 14 49.42 971 USALC MAR Gregory Busse, 79, USA 8 3:50.09 965 ITALC APR Andrea Righi, 79, ITA 15 49.43 971 ZAGR JUN Alexander Popov, 71, RUS 9 3:50.13 965 WORLD 01 Dragos Coman, 80, ROM 16 49.46 970 USALC MAR Bryan Jones, 78, USA 10 3:50.36 963 WORLD 01 Shunichi Fujita, 82, JPN 17 49.54 967 USALC MAR , 78, USA 11 3:50.47 963 SCOLC JUN , 76, GBR 18 49.54 967 MOSCU APR Andrei Kapralov, 80, RUS 12 3:50.53 962 SCOLC JUN Edward Sinclair, 80, GBR 19 49.57 966 ESPLC APR Jose M. Meolans, 78, ARG 13 3:50.98 959 WORLD 01 , 80, GRE 20 49.59 966 USALC MAR Scott Tucker, 75, USA 14 3:51.05 959 MOSCU APR Alexei Filipets, 78, RUS 21 49.63 965 USALC MAR , 79, USA Athanasios Oikonomou, 78, 15 3:51.64 955 WORLD 01 22 49.65 964 SWGP2 APR Stefan Nystrand, 81, SWE GRE 23 49.67 963 AUSLC MAR Todd Pearson, 77, AUS 16 3:51.72 955 AUSLC MAR Jacob Carstensen, 78, DEN 24 49.79 960 WORLD 01 Duje Draganja, 83, CRO 17 3:51.78 954 MOSCU APR Stepan Ganzey, 81, RUS 25 49.80 960 WORLD 01 Mark Veens, 78, NED 18 3:51.82 954 GBRLC APR Paul Palmer, 74, GBR 26 49.89 957 WORLD 01 , 76, GER 19 3:52.15 952 GBRLC APR Graeme Smith, 76, GBR 27 49.91 956 LUX JAN Vyacheslav Shyrshov, 79, UKR 20 3:52.17 952 GERLC MAY Heiko Hell, 80, GER 21 3:52.55 949 WORLD 01 Rick Say, 79, CAN 28 49.91 956 BRALC MAY Edvaldo Silva, 78, BRA 22 3:52.60 949 AUSLC MAR , 80, AUS 29 49.99 954 SCSC JUN Bartosz Kizierowski, 77, POL 23 3:52.75 948 CANLC MAR Andrew Hurd, 82, CAN 30 50.03 953 FRALC MAY , 76, FRA MEN’S 100 METRES FREESTYLE 24 3:53.25 945 USALC MAR Erik Vendt, 81, USA 38 50.20 948 AUSLC MAR David Jenkins, 77, AUS 25 3:53.46 944 UKRLC MAR Igor Chervynskiy, 81, UKR 39 50.25 946 AUSLC MAR William Kirby, 75, AUS MEN’S 400 METRES FREESTYLE 26 3:53.55 943 EASIA MAY Kyu-Chul Han, 81, KOR 40 50.27 946 AUSLC MAR Adam Pine, 76, AUS 27 3:53.62 943 FRALC MAY Sylvain Cros, 80, FRA 53 50.53 938 AUSLC MAR Robert Van Der Zant, 75, AUS 28 3:53.63 943 USALC MAR Francis Crippen, 83, USA 55 50.61 936 AIS FEB Stephen Goudie, 79, AUS 29 3:54.11 939 SYDN JAN Stephen Penfold, 82, AUS 84 50.85 929 AUSGP JUN Antony Matkovich, 77, AUS 30 3:54.13 939 USALC MAR , 79, USA 104 51.12 921 SYDN JAN Raymond McDonald, 84, AUS 69 3:57.32 919 EASIA MAY Andrew Affleck, 83, AUS 109 51.16 920 AUSLC MAR Nic Williams, 83, AUS 97 3:59.05 908 AUGP3 JUL Joshua Krogh, 82, AUS 114 51.22 918 AUSLC MAR Leon Dunne, 75, AUS 103 3:59.23 907 AUSLC MAR Travis Nederpelt, 85, AUS 116 51.25 917 AUSLC MAR Jared Clarke, 77, AUS 110 3:59.43 906 AIS FEB Michael Klim, 77, AUS 120 51.28 916 AUSLC MAR Leo Biggs, 79, AUS 136 4:00.66 898 AUSLC MAR Daniel Lysaught, 85, AUS 126 51.32 915 TGP1 MAY Raymond Hass, 77, AUS 129 51.35 914 AUSAG APR Andrew Dyson, 82, AUS 143 51.43 912 AUSLC MAR Benjamin Denner, 81, AUS Rec: 7:39.16 Ian Thorpe, AUS, 2001 1 7:39.16 1028 WORLD 01 Ian Thorpe, 82, AUS 2 7:40.34 1025 WORLD 01 Grant Hackett, 80, AUS 3 7:51.12 992 WORLD 01 Graeme Smith, 76, GBR 4 7:53.95 983 WORLD 01 Chris Thompson, 78, USA Rec: 1:44.06 Ian Thorpe, AUS, 2001 5 7:56.30 976 WORLD 01 Alexei Filipets, 78, RUS 1 1:44.06 1031 WORLD 01 Ian Thorpe, 82, AUS 6 7:56.39 976 USALC MAR Chad Carvin, 74, USA 2 1:45.80 1008 WORLD 01 Pieter vdHoogenband, 78, NED 7 7:57.02 974 ITALC APR Andrea Righi, 79, ITA 3 1:46.11 1003 WORLD 01 Grant Hackett, 80, AUS 8 7:57.52 972 ITALC APR Christian Minotti, 80, ITA 4 1:47.10 990 WORLD 01 Klete Keller, 82, USA 9 7:57.99 971 WORLD 01 Shunichi Fujita, 82, JPN 5 1:47.58 984 WORLD 01 Emiliano Brembilla, 78, ITA 10 7:58.01 971 UKRLC MAR Igor Chervynskiy, 81, UKR 6 1:47.63 983 ITALC APR Massi Rosolino, 78, ITA 11 7:59.47 966 WORLD 01 Heiko Hell, 80, GER 7 1:48.10 977 GBRLC APR Paul Palmer, 74, GBR 12 8:00.72 962 CANLC MAR Andrew Hurd, 82, CAN 8 1:48.13 976 WORLD 01 William Kirby, 75, AUS 13 8:01.15 961 WORLD 01 Adam Faulkner, 81, GBR 9 1:48.29 974 WORLD 01 Nate Dusing, 78, USA 14 8:01.20 961 WORLD 01 Dragos Coman, 80, ROM 10 1:48.41 972 AUSLC MAR Michael Klim, 77, AUS 15 8:01.27 961 ITALC APR Emiliano Brembilla, 78, ITA 11 1:48.41 972 MOSCU APR Andrei Kapralov, 80, RUS 16 8:01.51 960 USALC MAR Francis Crippen, 83, USA 12 1:48.50 971 WORLD 01 , 79, USA 17 8:01.69 959 WORLD 01 Masato Hirano, 75, JPN 13 1:48.86 966 WORLD 01 Jacob Carstensen, 78, DEN 18 8:01.97 959 SYDN JAN Stephen Penfold, 82, AUS 14 1:48.88 966 AUSLC MAR Todd Pearson, 77, AUS 19 8:02.19 958 WORLD 01 Ricardo Monasterio, 78, VEN 15 1:48.90 966 ITALC APR , 78, ITA 20 8:02.39 957 WORLD 01 Robert Margalis, 82, USA 16 1:48.90 966 WORLD 01 Mark Johnston, 79, CAN 21 8:02.63 957 WORLD 01 Alexei Butsenin, 76, RUS 17 1:49.15 963 MOSCU APR Stepan Ganzey, 81, RUS 22 8:02.92 956 WORLD 01 Nicolas Rostoucher, 81, FRA 18 1:49.30 961 WORLD 01 Kvetoslav Svoboda, 82, CZE 23 8:03.54 954 ITALC APR Massi Rosolino, 78, ITA 19 1:49.34 960 WORLD 01 Jose M. Meolans, 78, ARG 24 8:04.99 949 AUSGP JUN Craig Stevens, 80, AUS 20 1:49.44 959 USALC MAR Chad Carvin, 74, USA 25 8:06.01 946 ITALC APR Marco Formentini, 70, ITA 21 1:49.45 958 USALC MAR Jay Schryver, 78, USA 26 8:06.96 943 USALC MAR John Cole, 82, USA 22 1:49.45 958 ITALC APR , 79, ITA 27 8:07.18 943 GERLC MAY Thomas Lohfink, 78, GER MEN’S 800 METRES FREESTYLE 23 1:49.57 957 CANLC MAR Rick Say, 79, CAN 28 8:07.53 942 WORLD 01 Spyridon Gianniotis, 80, GRE 24 1:49.60 956 TXSR JUL , 72, USA 29 8:07.55 942 USALC MAR Erik Vendt, 81, USA 25 1:49.65 956 GERLC MAY , 78, GER 30 8:08.35 939 GERLC MAY , 79, GER 26 1:49.65 956 WORLD 01 Edward Sinclair, 80, GBR 33 8:08.88 938 SYDN JAN Andrew Affleck, 83, AUS 27 1:49.70 955 CANET JUN Antony Matkovich, 77, AUS 59 8:16.67 914 AUSLC MAR Travis Nederpelt, 85, AUS 28 1:49.71 955 AUSLC MAR Raymond Hass, 77, AUS 68 8:18.49 908 AUSLC MAR Dylan Rackley, 81, AUS

MEN’S 200 METRES FREESTYLE 29 1:49.73 955 WORLD 01 Daisuke Hosokawa, 82, JPN 73 8:19.42 905 AUSLC MAR Grant Cleland, 78, AUS 30 1:49.77 954 USALC MAR Jamie Rauch, 79, USA 76 8:19.95 904 QSL JAN Daniel Lysaught, 85, AUS 46 1:50.75 941 EASIA MAY Robert Van Der Zant, 75, AUS 80 8:20.55 902 SYDN JAN Gavin Shill, 83, AUS 53 1:51.04 937 AUSLC MAR Leon Dunne, 75, AUS 89 8:22.06 897 NSW JAN Mark Saliba, 79, AUS 63 1:51.41 932 SYDN JAN Stephen Penfold, 82, AUS 69 1:51.55 930 AUSLC MAR Joshua Krogh, 82, AUS 71 1:51.65 929 AUSLC MAR Nic Williams, 83, AUS 83 1:51.86 926 EASIA MAY Leigh McBean, 83, AUS 89 1:52.03 924 NSW JAN Craig Stevens, 80, AUS 109 1:52.37 919 SYDN JAN Andrew Dyson, 82, AUS 133 1:52.93 912 AUSLC MAR Benjamin Denner, 81, AUS 138 1:53.01 911 AUSAG APR Jason Cram, 82, AUS

~~ 66 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 14:34.56 Grant Hackett, AUS, 2001 Rec: 4:11.76 , USA, 2000 1 14:34.56 1027 WORLD 01 Grant Hackett, 80, AUS 1 4:13.15 1002 WORLD 01 Alessio Boggiatto, 81, ITA 2 14:58.94 988 WORLD 01 Graeme Smith, 76, GBR 2 4:14.19 996 USALC MAR Erik Vendt, 81, USA 3 15:01.43 984 WORLD 01 Alexei Filipets, 78, RUS 3 4:14.52 995 USALC MAR Tom Wilkens, 75, USA 4 15:06.13 977 WORLD 01 Igor Chervynskiy, 81, UKR 4 4:15.20 991 USALC MAR Michael Phelps, 85, USA 5 15:07.67 974 WORLD 01 Chris Thompson, 78, USA 5 4:16.24 985 JPNLC APR Susumu Tabuchi, 80, JPN 6 15:07.93 974 ITALC APR Andrea Righi, 79, ITA 6 4:16.65 983 JPNLC APR Jiro Miki, 83, JPN 7 15:09.28 972 ITALC APR Massi Rosolino, 78, ITA 7 4:17.62 977 AUSLC MAR Grant McGregor, 78, AUS 8 15:11.81 968 ITALC APR Christian Minotti, 80, ITA 8 4:18.56 972 WORLD 01 Justin Norris, 80, AUS 9 15:13.00 966 USALC MAR Erik Vendt, 81, USA 9 4:19.21 968 USALC MAR Robert Margalis, 82, USA 10 15:14.62 963 WORLD 01 Craig Stevens, 80, AUS 10 4:19.25 968 WORLD 01 Brian Johns, 82, CAN 11 15:14.65 963 FRALC MAY Nicolas Rostoucher, 81, FRA 11 4:19.30 968 EURJR JUL James Goddard, 83, GBR 12 15:16.45 960 USALC MAR Robert Margalis, 82, USA 13 15:20.62 954 WORLD 01 Spyridon Gianniotis, 80, GRE 12 4:19.72 965 FRALC MAY Nicolas Rostoucher, 81, FRA 14 15:20.73 953 WORLD 01 Ricardo Monasterio, 78, VEN 13 4:19.80 965 WORLD 01 Curtis Myden, 73, CAN 15 15:20.75 953 GREVE APR Heiko Hell, 80, GER 14 4:19.85 965 JPNLC APR Takahiro Mori, 80, JPN 16 15:21.21 953 WORLD 01 Alexei Butsenin, 76, RUS 15 4:19.90 964 GBRLC APR Simon Militis, 77, GBR 17 15:21.47 952 USALC MAR Francis Crippen, 83, USA 16 4:19.99 964 SYDN JAN Chuck Sayao, 82, CAN 18 15:22.33 951 AUSLC MAR Andrew Affleck, 83, AUS 17 4:20.65 960 USALC MAR Kevin Clements, 80, USA 19 15:23.71 949 CANLC MAR Andrew Hurd, 82, CAN 18 4:20.83 959 SUILC MAR Yves Platel, 79, SUI 20 15:24.48 947 JPNLC APR Shunichi Fujita, 82, JPN 19 4:21.12 957 HUNLC JUN Tamas Kerekjarto, 79, HUN 21 15:24.72 947 SYDN JAN Stephen Penfold, 82, AUS 20 4:21.26 957 JPNLC APR Shinya Taniguchi, 81, JPN 22 15:25.74 945 FRALC MAY Guy-Noel Schmitt, 83, FRA 21 4:21.39 956 EURJR JUL Pierre Henri, 83, FRA 23 15:25.77 945 FRALC MAY Sylvain Cros, 80, FRA 22 4:22.02 952 AUSLC MAR Trent Steed, 77, AUS 24 15:26.61 944 USALC MAR John Cole, 82, USA 23 4:22.07 952 ITALC APR Massi Eroli, 76, ITA 25 15:27.70 942 JPNLC APR Masato Hirano, 75, JPN 24 4:22.18 951 WORLD 01 Dean Kent, 79, NZL 26 15:29.24 940 ROME JUN Takashi Matsuda, 84, JPN 25 4:22.32 951 EURJR JUL Vasilios Demetis, 83, GRE MEN’S 1500 METRES FREESTYLE 27 15:29.39 940 EASIA MAY Shibin Zheng, 80, CHN 26 4:22.40 950 USALC MAR Steven Brown, 79, USA 28 15:29.55 939 ITALC APR , 79, ITA 27 4:22.52 949 EASIA MAY Xufeng Xie, 78, CHN 29 15:29.70 939 WORLD 01 Dragos Coman, 80, ROM 28 4:22.55 949 SYDN JAN Keith Beavers, 83, CAN 30 15:30.04 938 ITALC APR Marco Formentini, 70, ITA 29 4:22.66 949 WORLD 01 Michael Halika, 78, ISR 54 15:39.48 923 AUSLC MAR Travis Nederpelt, 85, AUS 30 4:22.74 948 WORLD 01 Jacob Carstensen, 78, DEN

93 15:50.58 906 AUSLC MAR Grant Cleland, 78, AUS MEN’S 400 METRES INDIVIDUAL MEDLEY 44 4:24.83 936 QSL JAN Robert Van Der Zant, 75, AUS 96 15:50.97 905 QSL JAN Dylan Rackley, 81, AUS 73 4:28.20 918 EASIA MAY Jim Piper, 81, AUS 100 15:53.04 902 SYDN JAN Gavin Shill, 83, AUS 74 4:28.46 916 AUSAG APR Mitchell Bacon, 84, AUS 132 16:00.09 890 NSW JAN Mark Saliba, 79, AUS 75 4:28.53 916 AUSAG APR Andrew Richards, 83, AUS 95 4:30.11 907 AUGP3 JUL Adam Lucas, 83, AUS 116 4:31.80 897 AUGP3 JUL Shane Fielding, 80, AUS 121 4:31.93 897 AUSLC MAR Galen Gough, 79, AUS 122 4:32.03 896 QSL JAN Dylan Rackley, 81, AUS 138 4:33.34 889 NSW JAN Rhys Beynon, 81, AUS 147 4:33.73 886 AUSGP JUN Michael Higgins, 80, AUS Rec: 1:58.16 , FIN, 1994 1 1:59.71 999 WORLD 01 Massi Rosolino, 78, ITA Rec: 3:33.73 United States, USA, 2000 2 2:00.45 990 WORLD 01 Tom Wilkens, 75, USA 1 3:35.35 1003 WORLD 01 Australia, AUS 3 2:00.49 990 WORLD 01 Alessio Boggiatto, 81, ITA 2 3:36.34 997 WORLD 01 Germany, GER 4 2:00.91 985 WORLD 01 Justin Norris, 80, AUS 3 3:37.56 989 WORLD 01 United States, USA 5 2:01.35 979 WORLD 01 George Bovell, 83, TRI 4 3:37.77 987 WORLD 01 Russia, RUS 6 2:01.46 978 WORLD 01 Jiro Miki, 83, JPN 5 3:38.23 984 WORLD 01 Canada, CAN 7 2:01.54 977 AUSLC MAR Grant McGregor, 78, AUS 6 3:38.29 984 WORLD 01 Hungary, HUN 8 2:01.54 977 WORLD 01 Takahiro Mori, 80, JPN 7 3:38.88 980 EASIA MAY Japan, JPN 9 2:01.69 975 USALC MAR Robert Margalis, 82, USA 8 3:39.94 973 WORLD 01 Netherlands, NED 10 2:01.70 975 WORLD 01 Curtis Myden, 73, CAN 9 3:41.31 964 WORLD 01 Sweden, SWE 11 2:01.97 972 EASIA MAY Robert Van Der Zant, 75, AUS 10 3:41.98 960 WORLD 01 Croatia, CRO 12 2:02.17 970 USALC MAR Michael Phelps, 85, USA 11 3:42.74 954 WORLD 01 Brazil, BRA 13 2:02.45 966 WORLD 01 Brian Johns, 82, CAN 12 3:42.94 953 MOSCU APR Saint Petersburg, RUS 14 2:02.48 966 WORLD 01 Peter Mankoc, 78, SLO 13 3:43.32 951 WORLD 01 Italy, ITA MEN’S 4x100M MEDLEY RELAY RELAY MEDLEY 4x100M MEN’S 14 3:44.30 944 CANLC MAR Pacific Dolphins, CAN 15 2:02.65 964 GERLC MAY , 71, GER 15 3:44.65 942 FRALC MAY CN Antibes, FRA 16 2:02.66 964 EURJR JUL James Goddard, 83, GBR 17 2:02.71 963 USALC MAR Kevin Clements, 80, USA 18 2:02.85 961 HUNLC JUN Tamas Kerekjarto, 79, HUN Rec: 3:13.67 Australia, AUS, 2000 19 2:02.85 961 WORLD 01 Dean Kent, 79, NZL 1 3:14.10 1009 WORLD 01 Australia, AUS 20 2:02.88 961 USALC MAR Tommy Hannan, 80, USA 2 3:14.56 1005 WORLD 01 Netherlands, NED 21 2:03.04 959 USALC MAR Dan Trupin, 83, USA 3 3:17.11 987 WORLD 01 United States, USA 22 2:03.11 958 CHNLC APR Kunpeng Ouyang, 82, CHN 4 3:17.52 984 WORLD 01 Germany, GER 23 2:03.19 957 GERLC MAY , 72, GER 5 3:18.00 980 WORLD 01 Sweden, SWE 24 2:03.34 956 EASIA MAY Xufeng Xie, 78, CHN 6 3:19.37 970 WORLD 01 Italy, ITA 25 2:03.41 955 USALC MAR Ron Karnaugh, 66, USA 7 3:21.19 957 WORLD 01 Brazil, BRA 26 2:03.47 954 SCOLC JUN Adrian Turner, 77, GBR 8 3:21.63 954 WORLD 01 Russia, RUS RELAY 27 2:03.64 952 FRALC MAY Xavier Marchand, 73, FRA 9 3:21.82 952 BRALC MAY Regatas UG, BRA 28 2:03.70 951 RUSLC JUN Roman Ivanovski, 77, RUS 10 3:22.01 951 WORLD 01 Japan, JPN 11 3:22.35 948 SCSC JUN Phoenix Swim, USA Volodymyr Nikolaychuk, 75, 29 2:03.73 951 BRALC MAY 12 3:23.80 938 USALC MAR Irvine Nova A, USA UKR MEN’S 4x100M FREESTYLE FREESTYLE 4x100M MEN’S

MEN’S 200 METRES INDIVIDUAL MEDLEY 13 3:24.02 936 FRALC MAY CN Antibes, FRA 30 2:03.76 951 USALC MAR Joey Montague, 78, USA 14 3:24.10 936 WORLD 01 Switzerland, SUI 43 2:04.43 943 NSW JAN Ian Thorpe, 82, AUS 15 3:24.26 934 CHARL JUN Circle C Swim, USA 58 2:05.10 935 EASIA MAY Trent Steed, 77, AUS 87 2:06.26 921 NSW JAN Zane King, 77, AUS 95 2:06.58 917 AUSLC MAR Michael Higgins, 80, AUS Rec: 7:04.66 Australia, AUS, 2001 103 2:06.80 914 AUSAG APR Nathan Taylor, 82, AUS 1 7:04.66 1022 WORLD 01 Australia, AUS 109 2:06.95 913 AUSAG APR Adam Lucas, 83, AUS 2 7:10.86 1001 WORLD 01 Italy, ITA 110 2:07.00 912 AUSAG APR Andrew Richards, 83, AUS 3 7:13.69 992 WORLD 01 United States, USA 132 2:07.80 902 AUSLC MAR Mitchell Bacon, 84, AUS 4 7:15.60 986 WORLD 01 Great Britain, GBR 150 2:08.19 898 SYDN DEC Jim Piper, 81, AUS 5 7:17.29 980 WORLD 01 Germany, GER 6 7:17.80 978 WORLD 01 Canada, CAN 7 7:20.60 969 WORLD 01 Japan, JPN 8 7:22.44 963 WORLD 01 Russia, RUS RELAY 9 7:25.19 954 AUSLC MAR Miami, QLD, AUS 10 7:28.47 943 ITALC APR RN Torino, ITA 11 7:28.47 943 USALC MAR U.Southern California, USA 12 7:30.91 935 CHNLC APR Guangdong, CHN MEN’S 4x200M FREESTYLE FREESTYLE MEN’S 4x200M 13 7:31.15 934 EURJR JUL , FRA 14 7:31.74 932 ZAJAC MAY Pacific Dolphins, CAN 15 7:32.05 931 ITALC APR Carabinieri, ITA

~~ 67 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 28.25 Sandra Volker, GER, 2000 1 28.30 1015 MONAC JUN Sandra Volker, 74, GER 2 28.49 1005 WORLD 01 Natalie Coughlin, 82, USA 3 28.51 1004 WORLD 01 Haley Cope, 79, USA Rec: 2:06.62 , HUN, 1991 4 28.53 1003 WORLD 01 Antje Buschschulte, 78, GER 1 2:09.94 983 WORLD 01 Diana Mocanu, 84, ROM 5 28.68 996 AUSLC MAR Dyana Calub, 75, AUS 2 2:10.43 978 WORLD 01 Stanislava Komarova, 86, RUS 6 28.73 994 MONAC JUN Nina Zhivanevskaya, 77, ESP 3 2:10.99 971 EASIA MAY , 82, JPN 7 28.86 987 WORLD 01 Diana Mocanu, 84, ROM 4 2:11.04 971 SCOLC JUN , 82, GBR 8 28.99 981 WORLD 01 Hinkelien Schreuder, 84, NED 5 2:11.16 970 WORLD 01 Jennifer Fratesi, 84, CAN 9 29.00 980 WORLD 01 Mai Nakamura, 79, JPN 6 2:11.47 966 WORLD 01 Antje Buschschulte, 78, GER 10 29.11 975 CANLC MAR Jennifer Carroll, 81, CAN 7 2:11.58 965 WORLD 01 Clementine Stoney, 82, AUS 11 29.12 974 JPNLC APR , 85, JPN 8 2:11.65 964 SCOLC JUN , 82, GBR 12 29.14 973 CHNLC APR Shu Zhan, 85, CHN 9 2:11.68 964 WORLD 01 Nicole Hetzer, 79, GER 13 29.25 968 GERLC MAY , 82, GER 10 2:11.90 961 SCOLC JUN Sarah Price, 79, GBR 14 29.28 966 WORLD 01 Giaan Rooney, 82, AUS 11 2:12.47 955 WORLD 01 , 84, JPN 15 29.30 965 CHNLC APR Nan Liu, 81, CHN 12 2:13.34 945 USALC MAR Jamie Reid, 83, USA 16 29.30 965 MONAC JUN Ilona Hlavackova, 77, CZE 13 2:13.38 945 USALC MAR , 76, USA 17 29.32 964 CHNLC APR Yingjuan Zhen, 78, CHN 14 2:13.43 944 SYDN JAN Toshie Abe, 83, JPN 18 29.33 964 SCOLC JUN Sarah Price, 79, GBR 15 2:13.43 944 ESPLC APR Nina Zhivanevskaya, 77, ESP 19 29.35 963 CHNLC APR Hui Li, 82, CHN 16 2:13.47 944 EVANS JUL Diana MacManus, 85, USA 20 29.38 961 CANLC MAR Michelle Lischinsky, 74, CAN 17 2:13.72 941 MONAC JUN Yuanqing Li, 81, CHN 21 29.38 961 WORLD 01 Anu Koivisto, 80, FIN 18 2:13.86 939 ROMLC JUN Valentina Brat, 85, ROM 22 29.41 960 JPNLC APR Chihiro Ideda, 82, JPN 19 2:13.99 938 USALC MAR Jessica Aveyard, 80, USA 23 29.44 958 JPNLC APR Ai Fukushima, 84, JPN 20 2:14.02 938 EASIA MAY Shu Zhan, 85, CHN 24 29.44 958 WORLD 01 Aleksandra Herasimenia, 85, BLR 21 2:14.15 936 SYDN JAN Kelly Tucker, 85, AUS 25 29.48 956 JPNLC APR Aya Terakawa, 84, JPN 22 2:14.22 935 EVANS JUL Jessica Hayes, 83, USA 26 29.48 956 WORLD 01 Dominique Diezi, 77, SUI 23 2:14.33 934 QSL JAN Giaan Rooney, 82, AUS 27 29.55 953 AUSLC MAR , 85, AUS 24 2:14.41 933 FRALC MAY Roxana Maracineanu, 75, FRA 28 29.55 953 RUSLC JUN Stanislava Komarova, 86, RUS 25 2:14.50 932 UKRLC MAR Yana Klochkova, 82, UKR 29 29.56 952 GERLC MAY , 84, GER 26 2:14.67 930 EASIA MAY Eun-Jie Bang, 86, KOR 30 29.59 951 BARC JUN Yuanqing Li, 81, CHN 27 2:14.72 930 GERLC MAY , 77, GER 43 29.88 936 AIS FEB Petria Thomas, 75, AUS 28 2:14.82 929 MONAC JUN Arisa Murakawa, 83, JPN

WOMEN’S 50 METRES BACKSTROKE 59 30.15 923 AUSLC MAR Rebecca Creedy, 83, AUS 29 2:14.97 927 WORLD 01 Elizabeth Wycliffe, 83, CAN 64 30.26 917 AUSLC MAR Clementine Stoney, 82, AUS 41 2:15.81 918 NSW JAN Alissa Searston, 85, AUS 68 30.32 914 AUSGP JUN Frances Adcock, 84, AUS 55 2:16.24 913 AUSLC MAR Melissa Morgan, 85, AUS

77 30.39 911 AUSLC MAR Belinda Newell, 84, AUS WOMEN’S 200 METRES BACKSTROKE 67 2:16.78 907 SYDN JAN Tamara Leane, 83, AUS 81 30.43 909 AUSLC MAR Chloe Bennett, 85, AUS 69 2:16.86 906 TGP1 MAY Chloe Bennett, 85, AUS 86 30.47 907 MELB JAN Kellie McMillan, 77, AUS 71 2:16.92 906 AUSLC MAR , 83, AUS 87 30.48 906 AUSLC MAR Jessica Abbott, 85, AUS 84 2:17.59 898 AUSAG APR Karina Leane, 85, AUS 91 30.54 903 NSW JAN Sacha Keady, 81, AUS 104 2:18.51 888 QSL JAN Belinda Nevell, 83, AUS 112 30.74 893 AUSLC MAR Tamara Leane, 83, AUS 110 2:18.84 884 AUSAG APR Sophie Edington, 85, AUS 114 30.74 893 AUSGP JUN Karina Leane, 85, AUS 113 2:18.96 883 AUSLC MAR Anna Campbell, 80, AUS 121 30.84 888 AUSLC MAR Tayliah Zimmer, 85, AUS 121 2:19.26 880 NSW JAN Yvette Rodier, 81, AUS 130 30.92 884 AUSLC MAR Yvette Pilgrim, 85, AUS 122 2:19.29 879 AUSAG APR Jessica Davis, 82, AUS 131 30.93 884 AUSGP JUN Kelly Tucker, 85, AUS 126 2:19.47 877 AUSAG APR Kara Clarke, 85, AUS 132 30.95 883 WAUS JAN Nicole Seah, 85, AUS 128 2:19.53 877 WAUS JAN Richelle Jose, 79, AUS 131 2:19.70 875 MELB JAN Tayliah Zimmer, 85, AUS Rec: 1:00.16 Cihong He, CHN, 1994 141 2:19.92 872 AUSLC MAR Dyana Calub, 75, AUS 1 1:00.18 1006 WORLD 01 Natalie Coughlin, 82, USA 2 1:00.68 995 WORLD 01 Diana Mocanu, 84, ROM 3 1:01.07 985 WORLD 01 Antje Buschschulte, 78, GER 4 1:01.28 980 JPNLC APR Mai Nakamura, 79, JPN Rec: 30.83 Penelope Heyns, RSA, 1999 5 1:01.32 979 GBRLC APR Sarah Price, 79, GBR 1 30.84 1015 WORLD 01 Xuejuan Luo, 84, CHN 6 1:01.44 977 WORLD 01 Nina Zhivanevskaya, 77, ESP 2 31.23 997 WORLD 01 Zoe Baker, 76, GBR 7 1:01.51 975 GERLC MAY Sandra Volker, 74, GER 3 31.37 991 WORLD 01 Kristy Kowal, 78, USA 8 1:01.74 970 JPNLC APR Hanae Ito, 85, JPN 4 31.50 985 RSALC MAR Sarah Poewe, 83, RSA 9 1:01.97 964 WORLD 01 Shu Zhan, 85, CHN 5 31.55 983 WORLD 01 Megan Quann, 84, USA 10 1:01.98 964 USALC MAR Haley Cope, 79, USA 6 31.71 975 WORLD 01 , 78, AUS 11 1:02.06 962 WORLD 01 Stanislava Komarova, 86, RUS 7 31.84 969 AUSLC MAR Tarnee White, 81, AUS 12 1:02.07 962 GBRLC APR Katy Sexton, 82, GBR 8 31.87 968 MOSCU APR Elena Bogomazova, 82, RUS 13 1:02.08 961 WORLD 01 Dyana Calub, 75, AUS 9 31.88 967 WORLD 01 Agnes Kovacs, 81, HUN 14 1:02.10 961 JPNLC APR Aya Terakawa, 84, JPN 10 31.90 967 MONAC JUN , 81, USA 15 1:02.11 961 USALC MAR , 77, USA 11 31.96 964 WORLD 01 Roberta Crescentini, 75, ITA 16 1:02.11 961 JPNLC APR Reiko Nakamura, 82, JPN 12 32.02 961 CHNLC APR Wei Li, 79, CHN 17 1:02.19 959 CHNLC APR Yuanqing Li, 81, CHN 13 32.05 960 JPNLC APR Sanae Nawata, 85, JPN 18 1:02.19 959 WORLD 01 Ilona Hlavackova, 77, CZE 14 32.15 955 AUSLC MAR Leisel Jones, 85, AUS 19 1:02.40 954 CHNLC APR Yingjuan Zhen, 78, CHN 15 32.15 955 BURGH APR Vera Lischka, 76, AUT 20 1:02.41 954 FRALC MAY Roxana Maracineanu, 75, FRA 16 32.16 955 GERLC MAY Simone Karn-Weiler, 78, GER 21 1:02.42 953 SCOLC JUN Joanna Fargus, 82, GBR 17 32.21 952 USALC MAR , 82, USA 22 1:02.48 952 CANLC MAR Michelle Lischinsky, 74, CAN 18 32.23 951 JPNLC APR Ryoko Maruyama, 82, JPN 23 1:02.51 951 WORLD 01 Louise Ornstedt, 85, DEN 19 32.28 949 GBRLC APR Jaime King, 76, GBR 24 1:02.62 949 WORLD 01 Jennifer Fratesi, 84, CAN 20 32.32 947 GERLC MAY Janne Schafer, 81, GER 25 1:02.64 948 USALC MAR Diana MacManus, 85, USA 21 32.34 946 CANLC MAR Rhiannon Leier, 76, CAN 26 1:02.66 948 AUSLC MAR Giaan Rooney, 82, AUS 22 32.37 945 WORLD 01 Weilert, 0, URS 27 1:02.75 946 EURJR JUL , 86, FRA 23 32.42 943 WORLD 01 Majken Thorup, 79, DEN 28 1:02.77 945 USALC MAR Maureen Farrell, 83, USA 24 32.43 942 WORLD 01 Emma Igelstrom, 80, SWE 29 1:02.84 944 CANLC MAR Jennifer Carroll, 81, CAN 25 32.45 941 GBRLC APR , 87, GBR 30 1:02.87 943 JPNLC APR Chihiro Ikeda, 82, JPN 26 32.49 940 PORTO JUN , 71, UKR 33 1:03.03 939 WORLD 01 Clementine Stoney, 82, AUS 27 32.50 939 ITCUP JUN Sara Farina, 78, ITA WOMEN’S 100 METRES BACKSTROKE 41 1:03.32 932 AUSAG APR Sophie Edington, 85, AUS 28 32.55 937 EURJR JUL Mirna Jukic, 86, AUT 58 1:03.71 923 NSW JAN Kelly Tucker, 85, AUS

WOMEN’S 50 METRES BREASTSTROKE 29 32.55 937 WORLD 01 Madelon Baans, 77, NED 62 1:03.78 921 AUSAG APR Chloe Bennett, 85, AUS 30 32.58 935 RUSLC JUN Ekaterina Kormacheva, 82, RUS 74 1:04.03 915 AUGP3 JUL Frances Adcock, 84, AUS 53 32.92 920 AUSLC MAR Rebecca Brown, 76, AUS 78 1:04.07 915 AUSLC MAR Belinda Nevell, 83, AUS 64 33.08 913 NSW JAN Kelly Denner, 83, AUS 80 1:04.16 912 AUSAG APR Karina Leane, 85, AUS 72 33.20 907 AUSLC MAR Sarah Kasoulis, 84, AUS 92 1:04.42 906 AUSAG APR Nicole Hunter, 84, AUS 92 33.43 897 AUSLC MAR Rebekah Rychvalsky, 82, AUS 95 1:04.44 906 AUSAG APR Tamara Leane, 83, AUS 99 33.49 894 AUSLC MAR Angela Kan, 82, AUS 107 1:04.55 903 AUSAG APR Lisbeth Lenton, 86, AUS 124 33.77 881 AUSLC MAR Katie Clewett, 84, AUS 132 1:04.99 893 NSW JAN Alissa Searston, 85, AUS 133 33.89 876 AUSLC MAR Katharine Bigby, 81, AUS 135 1:05.07 891 AUSAG APR Nicole Seah, 85, AUS 135 33.91 875 NZLLC APR Jolie Workman, 80, AUS 147 1:05.26 887 AUSAG APR Angela Scott, 86, AUS 148 1:05.28 886 AUSAG APR Hayley Miles, 85, AUS

~~ 68 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 25.64 Inge de Bruijn, NED, 2000 Rec: 1:06.52 Penelope Heyns, RSA, 1999 1 25.90 1007 WORLD 01 Inge de Bruijn, 73, NED 1 1:07.18 1004 WORLD 01 Xuejuan Luo, 84, CHN 2 26.18 992 WORLD 01 Therese Alshammar, 77, SWE 2 1:07.96 988 AUSLC MAR Leisel Jones, 85, AUS 3 26.45 977 WORLD 01 Anna-Karin Kammerling, 80, SWE 3 1:07.99 987 AUSLC MAR Tarnee White, 81, AUS 4 26.52 973 WORLD 01 Natalie Coughlin, 82, USA 4 1:08.02 986 RSALC MAR Sarah Poewe, 83, RSA 5 26.78 959 WORLD 01 Petria Thomas, 75, AUS 5 1:08.02 986 WORLD 01 Agnes Kovacs, 81, HUN 6 26.81 957 DENLC JUN Karen Egdal, 78, DEN 6 1:08.25 982 USALC MAR Kristy Kowal, 78, USA 7 27.02 946 WORLD 01 Vered Borochovski, 84, ISR 7 1:08.41 978 USALC MAR Megan Quann, 84, USA 8 27.02 946 WORLD 01 Otylia Jedrzejczak, 83, POL 8 1:08.48 977 EASIA MAY Hui Qi, 85, CHN 9 27.04 945 JPNLC APR , 74, JPN 9 1:08.68 972 MOSCUAPR Elena Bogomazova, 82, RUS 10 1:08.93 967 USALC MAR Amy Balcerzak, 78, USA 10 27.05 944 SCOLC JUN Alison Sheppard, 72, GBR 11 1:08.93 967 MONAC JUN Amanda Beard, 81, USA 11 27.10 941 WORLD 01 Yi Ruan, 81, CHN 12 1:09.29 960 AUSLC MAR Brooke Hanson, 78, AUS 12 27.12 940 WORLD 01 Urska Slapsak, 72, SLO 13 1:09.31 959 WORLD 01 Mirna Jukic, 86, AUT 13 27.15 939 BARC JUN Martina Moravcova, 76, SVK 14 1:09.40 957 WORLD 01 Rhiannon Leier, 76, CAN 14 27.18 937 WORLD 01 Mary Descenza, 85, USA 15 1:09.42 957 EVANS JUL Tara Kirk, 82, USA 15 27.22 935 MOSCU APR Elena Popchenko, 79, BLR 16 1:09.64 952 GBRLC APR Jaime King, 76, GBR 16 27.26 933 EURJR JUL Cristina Maccagnola, 85, ITA 17 1:09.87 947 EASIA MAY Junko Isoda, 81, JPN 17 27.34 928 MOSCU APR Inna Yaitskaya, 79, RUS 18 1:09.88 947 JPNLC APR Yuko Sakaguchi, 79, JPN 18 27.39 925 WORLD 01 Fabienne Dufour, 81, BEL 19 1:09.96 945 WORLD 01 Simone Karn-Weiler, 78, GER 19 27.40 925 MONAC JUN Johanna Sjoberg, 78, SWE 20 1:10.03 944 FRALC MAY Anne S. Le Paranthoen, 77, FRA 20 27.40 925 WORLD 01 Natalia Soutiaguina, 80, RUS 21 1:10.05 943 CHNLC APR Wei Li, 79, CHN 21 27.41 924 SHEFF MAY Nicola Jackson, 84, GBR 22 1:10.09 943 ITALC APR Roberta Crescentini, 75, ITA 22 27.41 924 PQCUP JUN Shona Kitson, 77, CAN 23 1:10.09 943 JPNLC APR Fumiko Kawanabe, 85, JPN 23 27.46 922 AUSLC MAR Julia Ham, 79, AUS 24 1:10.14 941 ROMLC JUN Beatrice Coada-Caslaru, 75, ROM 24 27.46 922 SWGP1 MAR Judith Draxler, 70, AUT 25 1:10.29 938 USALC MAR Kristen Woodring, 81, USA 25 27.51 919 GERLC MAY Daniela Samulski, 84, GER 26 1:10.31 938 BARC JUN Nan Luo, 80, CHN 27 1:10.34 937 SCOLC JUN , 84, GBR 26 27.51 919 NEDLC JUN , 82, NED 28 1:10.37 937 ITALC APR Sara Farina, 78, ITA 27 27.51 919 NEDLC JUN Hinkelien Schreuder, 84, NED 29 1:10.41 936 CANLC MAR Christin Petelski, 77, CAN 28 27.51 919 WORLD 01 Elena Poptchenko, 79, BLR 72 1:11.72 908 SYDN JAN Kelli Waite, 85, AUS 29 27.53 918 GBRLC APR Rosalind Brett, 79, GBR 74 1:11.73 908 EASIA MAY Sarah Kasoulis, 84, AUS 30 27.54 917 JPNLC APR Kozue Watanabe, 86, JPN 31 27.60 914 AUSLC MAR Nicole Irving, 82, AUS

78 1:11.82 906 AUSLC MAR Rebekah Rychvalsky, 82, AUS 50 METRESWOMEN’S BUTTERFLY WOMEN’S 100 WOMEN’S METRES BREASTSTROKE 81 1:11.87 905 AUSAG APR Jennifer Reilly, 83, AUS 33 27.64 912 AUSLC MAR Jordana Webb, 83, AUS 84 1:11.94 903 EASIA MAY Brooke Martin, 85, AUS 46 27.87 899 AUSLC MAR , 77, AUS 103 1:12.44 893 MELB JAN Angela Kan, 82, AUS 49 27.94 895 AUSLC MAR Marieke Guehrer, 86, AUS 108 1:12.54 891 AUSLC MAR Katie Clewett, 84, AUS 61 28.12 885 AUSLC MAR Shelley McGuirk, 81, AUS 115 1:12.80 885 AUSLC MAR Kate Young, 85, AUS 69 28.20 881 AUSLC MAR Felicity Galvez, 85, AUS 116 1:12.81 885 NSW JAN Kristy Morrison, 86, AUS 80 28.31 875 AUSLC MAR Kate Hanna, 79, AUS 118 1:12.82 885 NSW JAN Bianca Conwell, 80, AUS 87 28.40 870 AUSLC MAR Melinda Geraghty, 79, AUS 131 1:13.04 880 AUSAG APR Amanda Lee, 86, AUS 93 28.43 869 AUSLC MAR Kate Corkran, 83, AUS 137 1:13.10 879 AUSLC MAR Lisa Kempa, 83, AUS 104 28.56 862 AUSLC MAR , 84, AUS 146 1:13.23 876 NSW JAN Kelly Denner, 83, AUS 108 28.61 859 MELB JAN Lori Munz, 79, AUS 115 28.65 857 AUSLC MAR Rachel Coffee, 83, AUS 120 28.70 854 AUSLC MAR Lara Davenport, 83, AUS 126 28.73 852 AUSLC MAR Kellie McMillan, 77, AUS 141 28.83 847 MELB JAN Nicole Hunter, 84, AUS Rec: 2:22.99 Hui Qu, CHN, 2001 1 2:22.99 1014 CHNLC APR Hui Qi, 85, CHN Rec: 56.61 Inge de Bruijn, NED, 2000 2 2:24.90 995 WORLD 01 Agnes Kovacs, 81, HUN 1 58.24 990 AUSLC MAR Petria Thomas, 75, AUS 3 2:25.00 994 WORLD 01 Beatrice Coada-Caslaru, 75, ROM 2 58.38 987 NEDLC JUN Inge de Bruijn, 73, NED 4 2:25.29 991 WORLD 01 Xuejuan Luo, 84, CHN 3 58.72 978 WORLD 01 Otylia Jedrzejczak, 83, POL 5 2:25.46 990 WORLD 01 Leisel Jones, 85, AUS 4 58.80 976 CANET JUN Martina Moravcova, 76, SVK 6 2:25.84 986 WORLD 01 Kristy Kowal, 78, USA 5 58.88 974 WORLD 01 Junko Onishi, 74, JPN 7 2:26.29 982 MOSCUAPR Olga Bakaldina, 85, RUS 6 59.30 964 WORLD 01 Mary Descenza, 85, USA 8 2:26.51 979 CHNLC APR Nan Luo, 80, CHN 7 59.38 962 USALC MAR Natalie Coughlin, 82, USA 9 2:27.12 973 JPNLC APR Junko Isoda, 81, JPN 8 59.40 961 USALC MAR Shelly Ripple, 80, USA 10 2:27.22 972 ROME JUN Amanda Beard, 81, USA 9 59.43 961 WORLD 01 Johanna Sjoberg, 78, SWE 11 2:27.87 966 MOSCUAPR Elena Bogomazova, 82, RUS 10 59.63 956 WORLD 01 Vered Borochovski, 84, ISR 12 2:27.94 965 USALC MAR Megan Quann, 84, USA 11 59.81 951 GERLC MAY Annika Mehlhorn, 83, GER 13 2:27.96 965 WORLD 01 Mirna Jukic, 86, AUT 12 59.89 949 RUSLC JUN Natalia Soutiaguina, 80, RUS 13 59.96 948 WORLD 01 Irina Bespalova, 81, RUS 14 2:28.10 964 GBRLC APR Jaime King, 76, GBR 14 1:00.01 946 USALC MAR Bethany Goodwin, 80, USA 15 2:28.35 961 SYDN JAN Kelli Waite, 85, AUS 15 1:00.15 943 WORLD 01 Sophia Skou, 73, DEN 16 2:28.50 960 WORLD 01 Yuko Sakaguchi, 79, JPN 16 1:00.19 942 MONAC JUN Amanda Loots, 78, RSA 17 2:28.56 959 CHNLC APR Dan Zhang, 81, CHN 17 1:00.20 942 WORLD 01 , 83, CAN 18 2:28.71 958 WORLD 01 Elvira Fischer, 78, AUT 18 1:00.25 940 JPNLC APR Saori Haruguchi, 87, JPN 19 2:28.76 957 WORLD 01 Sarah Poewe, 83, RSA 19 1:00.28 940 AUSLC MAR Julia Ham, 79, AUS 20 2:28.83 956 AUSLC MAR Brooke Hanson, 78, AUS 20 1:00.28 940 GREVE APR , 73, DEN 21 2:29.41 951 EVANS JUL Tara Kirk, 82, USA 21 1:00.29 940 CHNLC APR Xi Zheng, 83, CHN 22 2:29.76 947 JPNLC APR Ayaka Shimada, 84, JPN 22 1:00.33 939 ROME JUN Ekaterina Vinogradova, 80, RUS 23 2:29.79 947 CANLC MAR Christin Petelski, 77, CAN 23 1:00.37 938 GBRLC APR Georgina Lee, 81, GBR 24 2:30.35 941 WORLD 01 Simone Karn-Weiler, 78, GER 24 1:00.42 936 SCSC JUN Limin Liu, 76, CHN 25 2:30.41 941 EYOD JUL Xenia Vereschagina, 87, RUS 25 1:00.43 936 USALC MAR , 77, USA 26 2:30.60 939 MVN JUN , 84, USA 26 1:00.46 935 CHNLC APR Yun Qu, 78, CHN 27 2:30.87 936 SCOLC JUN Heidi Earp, 80, GBR 27 1:00.46 935 WORLD 01 Mireia Garcia, 81, ESP 28 2:31.00 935 GERLC MAY Anne Poleska, 80, GER 28 1:00.47 935 SHEFF MAY Nicola Jackson, 84, GBR 29 2:31.03 935 BPEST APR Diana Remenyi, 86, HUN 29 1:00.48 935 AUSLC MAR Lara Davenport, 83, AUS 30 2:31.17 933 SYDN JAN Chiemi Yamamoto, 85, JPN 30 1:00.55 933 WORLD 01 Fabienne Dufour, 81, BEL 36 2:31.65 929 AUSLC MAR Tarnee White, 81, AUS 51 1:01.20 917 AUSLC MAR Jordana Webb, 83, AUS 61 1:01.43 911 AUSLC MAR Rachel Coffee, 83, AUS WOMEN’S 200 METRES BREASTSTROKE 63 2:33.72 908 SYDN JAN Kate Young, 85, AUS 86 2:35.14 894 AUSLC MAR Sarah Kasoulis, 84, AUS WOMEN’S 100 METRES BUTTERFLY 71 1:01.64 906 AUSLC MAR Kate Hanna, 79, AUS 89 2:35.38 892 QSL JAN Katie Clewett, 84, AUS 75 1:01.76 903 QSL JAN Nicole Irving, 82, AUS 95 2:35.65 889 AUSAG APR Simone Lucker, 87, AUS 80 1:01.82 902 SYDN JAN Melanie Houghton, 86, AUS 98 2:35.82 888 MELB JAN Angela Kan, 82, AUS 84 1:01.98 898 AUSLC MAR Felicity Galvez, 85, AUS 110 2:36.22 884 AUSAG APR Prudence Brown, 85, AUS 85 1:01.99 898 AUSLC MAR Shelley McGuirk, 81, AUS 119 2:36.55 880 SYDN JAN Brooke Martin, 85, AUS 100 1:02.25 891 AUSAG APR Jessica Schipper, 83, AUS 128 2:36.92 877 NSW JAN Bianca Conwell, 80, AUS 104 1:02.29 890 AUSAG APR Kate Corkran, 83, AUS 138 2:37.29 873 QSL JAN Caroline Gregory, 84, AUS 109 1:02.37 888 QSL JAN Linda MacKenzie, 84, AUS 139 2:37.32 873 AUSAG APR Jennifer Reilly, 83, AUS 116 1:02.49 885 AUSLC MAR Nicole Hunter, 84, AUS 144 2:37.39 872 AUSAG APR Megan McMahon, 82, AUS 119 1:02.59 883 QSL JAN Kate Corkan, 84, AUS 145 2:37.41 872 AUSAG APR Amanda Lee, 86, AUS 122 1:02.60 883 AUSLC MAR Sarah Windsor, 78, AUS 124 1:02.63 882 NSW JAN Stephanie Vance, 85, AUS 127 1:02.65 881 AUSAG APR Megan McMahon, 82, AUS 150 1:02.99 873 AUSLC MAR Linda McKenzie, 83, AUS

~~ 69 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 2:05.81 Susan O’Neill, AUS, 2000 1 2:06.73 1001 WORLD 01 Petria Thomas, 75, AUS 2 2:06.97 998 WORLD 01 Annika Mehlhorn, 83, GER Rec: 53.77 Inge de Bruijn, NED, 2000 3 2:08.52 981 WORLD 01 Kaitlin Sandeno, 83, USA 1 54.18 1000 WORLD 01 Inge de Bruijn, 73, NED 4 2:09.08 975 WORLD 01 , 81, JPN 2 54.53 991 GERLC MAY Sandra Volker, 74, GER 5 2:09.57 969 WORLD 01 Mette Jacobsen, 73, DEN 3 54.68 987 CHNLC APR Yanwei Xu, 84, CHN 6 2:09.91 965 WORLD 01 Eva Risztov, 85, HUN 4 55.07 977 WORLD 01 Katrin Meissner, 73, GER 7 2:09.97 965 WORLD 01 Mireia Garcia, 81, ESP 5 55.12 975 WORLD 01 Martina Moravcova, 76, SVK 8 2:10.21 962 GBRLC APR Georgina Lee, 81, GBR 6 55.14 975 WORLD 01 Sarah Ryan, 77, AUS 9 2:10.62 957 WORLD 01 Shelly Ripple, 80, USA 7 55.19 974 WORLD 01 Elena Poptchenko, 79, BLR 10 2:10.75 956 WORLD 01 , 80, CAN 8 55.20 973 USALC MAR , 79, USA 11 2:11.00 953 MONAC JUN Yana Klochkova, 82, UKR 9 55.28 971 USALC MAR Lindsay Benko, 76, USA 12 2:11.04 952 SCSC JUN Limin Liu, 76, CHN 10 55.28 971 JPNLC APR Sumika Minamoto, 79, JPN 13 2:11.41 948 CHNLC APR Yun Qu, 78, CHN 11 55.33 970 WORLD 01 , 78, GER 14 2:11.44 948 JPNLC APR Asako Kitada, 83, JPN 12 55.42 968 USALC MAR , 81, USA 15 2:11.64 946 GBRLC JUL Margaretha Pedder, 80, GBR 13 55.42 968 WORLD 01 Johanna Sjoberg, 78, SWE 16 2:11.68 945 WORLD 01 Sophia Skou, 73, DEN 14 55.61 963 USALC MAR , 76, USA 17 2:11.79 944 JPNLC APR Maki Mita, 83, JPN 15 55.68 961 SCSC JUN Natalie Coughlin, 82, USA 18 2:11.81 944 ROME JUN Ekaterina Vinogradova, 80, RUS 19 2:11.84 943 CHARL JUN Mary Descenza, 85, USA 16 55.69 960 PQCUP JUN , 78, CAN 20 2:11.87 943 WORLD 01 Elizabeth Van Welie, 79, NZL 17 55.70 960 USALC MAR Courtney Shealy, 77, USA 21 2:12.00 942 RUSLC JUN Irina Bespalova, 81, RUS 18 55.70 960 WORLD 01 Cecilia Vianini, 76, ITA 22 2:12.09 941 WORLD 01 Petra Zahrl, 81, AUT 19 55.78 958 GBRLC APR Rosalind Brett, 79, GBR 23 2:12.26 939 USALC MAR Emily Mason, 83, USA 20 55.83 957 CHNLC APR Ying Le, 78, CHN 24 2:12.29 938 JPNLC APR Hitomi Kashima, 80, JPN 21 55.85 956 SCOLC JUN , 71, GBR 25 2:12.32 938 JPNLC APR Saori Haruguchi, 87, JPN 22 55.88 955 USALC MAR , 81, USA 26 2:12.40 937 AUSLC MAR Nicole Hunter, 84, AUS 23 55.89 955 WORLD 01 Yu Yang, 86, CHN 27 2:12.42 937 AUSLC MAR Felicity Galvez, 85, AUS 24 55.97 953 WORLD 01 Alison Sheppard, 72, GBR 28 2:12.42 937 JPNLC APR Yukiko Osada, 81, JPN 25 55.97 953 WORLD 01 Otylia Jedrzejczak, 83, POL 29 2:12.43 937 GERLC MAY Silvia Szalai, 75, GER 26 56.00 952 WORLD 01 Tomoko Nagai, 81, JPN 30 2:12.48 936 CANLC MAR Audrey Lacroix, 83, CAN 27 56.01 952 MOSCU APR Elena Popchenko, 79, BLR 41 2:13.52 925 EASIA MAY Lara Davenport, 83, AUS 28 56.03 951 AUSLC MAR Lori Munz, 79, AUS 52 2:14.62 912 AUSLC MAR Kate Hanna, 79, AUS 29 56.03 951 WORLD 01 Mette Jacobsen, 73, DEN 54 2:14.67 912 TGP1 MAY Heidi Crawford, 82, AUS WOMEN’S 100 METRES FREESTYLE 30 56.07 950 WORLD 01 Luisa Striani, 78, ITA WOMEN’S 200 METRES BUTTERFLY 56 2:14.79 910 AUSAG APR Melissa Morgan, 85, AUS 32 56.13 949 AUSLC MAR Petria Thomas, 75, AUS 58 2:14.86 910 VICT JAN Rachel Coffee, 83, AUS 34 56.19 947 AUSLC MAR Elka Graham, 81, AUS 62 2:14.94 909 AUSLC MAR Sarah Windsor, 78, AUS 52 56.50 939 QSL JAN Giaan Rooney, 82, AUS 65 2:15.31 904 AUSAG APR Charnelle Crossingham, 84, AUS 61 56.60 936 AUSLC MAR , 83, AUS 73 2:15.70 900 QSL JAN Emily Pedrazzini, 79, AUS 102 57.17 921 AUSLC MAR Melinda Geraghty, 79, AUS 79 2:15.94 897 AUSLC MAR Linda MacKenzie, 84, AUS 108 57.22 920 AUSLC MAR Cassie Hunt, 82, AUS 81 2:16.03 896 AUSLC MAR Stephanie Vance, 85, AUS 122 57.39 916 AUSLC MAR Rebecca Creedy, 83, AUS 83 2:16.13 895 AUSLC MAR Kate Corkran, 83, AUS 126 57.47 914 SYDN JAN Katie Canning, 85, AUS 87 2:16.40 892 AUSLC MAR Aimee Cantrell, 81, AUS 141 57.54 912 AUSAG APR Alice Mills, 87, AUS 96 2:16.85 887 AUSAG APR Jessica Schipper, 83, AUS 145 57.59 910 AUSLC MAR , 82, AUS 101 2:16.94 886 AUSLC MAR Katie Canning, 85, AUS 148 57.64 909 AUSLC MAR Kirsten Thomson, 83, AUS 130 2:18.09 873 QSL JAN Kate Corkan, 84, AUS 135 2:18.19 872 AUSAG APR Tammie Smith, 84, AUS 136 2:18.22 872 AUSAG APR Jessica Luscombe, 85, AUS Rec: 1:56.78 , GER, 1994 1 1:58.54 985 WORLD 01 Elka Graham, 81, AUS 2 1:58.57 985 WORLD 01 Giaan Rooney, 82, AUS Rec: 24.13 Inge de Bruijn, NED, 2000 3 1:58.78 982 WORLD 01 Yu Yang, 86, CHN 1 24.45 1012 WORLD 01 Inge de Bruijn, 73, NED 4 1:58.85 981 WORLD 01 Camelia Potec, 82, ROM 2 24.72 996 GERLC MAY Sandra Volker, 74, GER 5 1:58.92 981 WORLD 01 Claudia Poll, 72, CRC 3 24.87 987 WORLD 01 Therese Alshammar, 77, SWE 6 1:59.29 976 WORLD 01 Martina Moravcova, 76, SVK 4 25.00 980 WORLD 01 Alison Sheppard, 72, GBR 7 1:59.32 976 SCOLC JUN Nicola Jackson, 84, GBR 5 25.10 974 WORLD 01 Tammie Stone, 76, USA 8 1:59.47 974 MOSCU APR Nadezhda Chemezova, 80, RUS 6 25.14 972 JPNLC APR Sumika Minamoto, 79, JPN 9 1:59.64 972 WORLD 01 Mette Jacobsen, 73, DEN 7 25.25 965 WORLD 01 Haley Cope, 79, USA 10 1:59.65 972 GBRGP JUN Karen Pickering, 71, GBR 8 25.30 962 GBRLC APR Rosalind Brett, 79, GBR 11 1:59.65 972 EASIA MAY Maki Mita, 83, JPN 12 1:59.74 971 WORLD 01 Silvia Szalai, 75, GER 9 25.40 957 WORLD 01 Katrin Meissner, 73, GER 13 1:59.81 970 USALC MAR Lindsay Benko, 76, USA 10 25.42 955 USALC MAR Kari Woodall-Haag, 74, USA 14 2:00.07 967 GBRGP JUN , 78, GBR 11 25.45 954 WORLD 01 Elena Poptchenko, 79, BLR 15 2:00.37 963 WORLD 01 Natalia Baranovskaya, 79, BLR 12 25.53 949 EASIA MAY Yanwei Xu, 84, CHN 16 2:00.64 960 PQCUP JUN , 78, USA 13 25.53 949 EURJR JUL Aleksandra Herasimenia, 85, BLR 17 2:00.67 959 WORLD 01 Petria Thomas, 75, AUS 14 25.53 949 WORLD 01 Olga Mukomol, 79, UKR 18 2:00.70 959 FRALC MAY Alicia Bozon, 84, FRA 15 25.57 947 USALC MAR Colleen Lanne, 79, USA 19 2:00.71 959 USALC MAR Colleen Lanne, 79, USA 16 25.57 947 RUSLC JUN Ekaterina Kibalo, 82, RUS 20 2:00.75 958 CHNLC APR Yanwei Xu, 84, CHN 17 25.58 946 ESTLC JUN Jana Kolukanova, 81, EST 21 2:00.77 958 WORLD 01 , 80, ESP 18 25.59 946 RUSLC JUN Marina Chepurkova, 80, RUS 22 2:00.88 957 GERLC MAY Sara Harstick, 81, GER 19 25.62 944 AUSLC MAR Sarah Ryan, 77, AUS 23 2:00.93 956 JPNLC APR Eri Yamanoi, 78, JPN 20 25.66 941 CHNLC APR Ying Le, 78, CHN 24 2:01.03 955 WORLD 01 Sofie Goffin, 79, BEL 21 25.67 941 SWGP1 MAR Judith Draxler, 70, AUT 25 2:01.07 954 SYDN JAN Kate Krywulycz, 85, AUS 22 25.71 939 EASIA MAY Xue Han, 81, CHN 26 2:01.08 954 USALC MAR Stefanie Williams, 79, USA 23 25.74 937 SCSC JUN Natalie Coughlin, 82, USA 27 2:01.10 954 SCSC JUN , 72, CAN 24 25.76 936 AUSLC MAR Michelle Engelsman, 79, AUS 28 2:01.13 954 ITALC APR Sara Parise, 82, ITA 25 25.76 936 MONAC JUN Johanna Sjoberg, 78, SWE 29 2:01.13 954 SCSC JUN Natalie Coughlin, 82, USA 26 25.77 935 WORLD 01 Martina Moravcova, 76, SVK 30 2:01.15 953 USALC MAR Diana Munz, 82, USA 27 25.80 933 GERLC MAY Vivienne Rignall, 73, NZL 33 2:01.28 952 AUSLC MAR Lori Munz, 79, AUS 28 25.83 932 USALC MAR Erin Phenix, 81, USA WOMEN’S 200 METRES FREESTYLE 47 2:01.91 944 AUSLC MAR Kasey Giteau, 82, AUS 57 2:02.34 939 AUSLC MAR Linda MacKenzie, 84, AUS WOMEN’S 50 METRESWOMEN’S FREESTYLE 29 25.84 931 ITALC APR Cecilia Vianini, 76, ITA 30 25.84 931 EURJR JUL Agata Korc, 86, POL 62 2:02.45 938 AUSLC MAR Amanda Pascoe, 85, AUS 36 25.97 924 AUSLC MAR Jodie Henry, 83, AUS 82 2:03.01 931 TGP1 MAY Katie Canning, 85, AUS 43 26.04 919 AUSAG APR Sophie Edington, 85, AUS 85 2:03.08 930 AUSLC MAR Sarah Ryan, 77, AUS 53 26.15 913 AUSLC MAR Melinda Geraghty, 79, AUS 89 2:03.12 929 EASIA MAY Tammie Smith, 84, AUS 62 26.22 909 AUSLC MAR Rebecca Creedy, 83, AUS 98 2:03.38 926 NSW JAN Kirsten Thomson, 83, AUS 84 26.42 898 AUSLC MAR Lori Munz, 79, AUS 113 2:03.68 923 AUSLC MAR Heidi Crawford, 82, AUS 87 26.43 897 AUSLC MAR Cassie Hunt, 82, AUS 127 2:03.91 920 TGP1 MAY Sarah-J. D'Arcy, 77, AUS 98 26.51 892 AUSLC MAR Elka Graham, 81, AUS 129 2:03.96 919 AUSAG APR Zara Kurdzinski, 83, AUS 106 26.53 891 AUSLC MAR Sacha Keady, 81, AUS 136 2:04.12 917 AUSAG APR Briody Murphy, 86, AUS 121 26.61 887 AUSLC MAR Shayne Reese, 82, AUS 142 2:04.22 916 QSL JAN Rebecca Creedy, 83, AUS 145 26.73 880 AUSAG APR Marieke Guehrer, 86, AUS 148 2:04.30 915 NSW JAN Felicity Galvez, 85, AUS

~~ 70 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 4:03.85 Janet Evans, USA, 1988 1 4:07.30 991 WORLD 01 Yana Klochkova, 82, UKR 2 4:08.91 982 CANET JUN Claudia Poll, 72, CRC Rec: 15:52.10 Janet Evans, USA, 1988 3 4:09.22 980 CANET JUN Irina Oufimtseva, 85, RUS 1 16:01.02 998 WORLD 01 Hannah Stockbauer, 82, GER 4 4:09.36 979 WORLD 01 Hannah Stockbauer, 82, GER 2 16:05.99 991 WORLD 01 Flavia Rigamonti, 81, SUI 5 4:10.37 973 WORLD 01 Hua Chen, 82, CHN 3 16:07.05 990 WORLD 01 Diana Munz, 82, USA 6 4:10.61 972 EASIA MAY Sachiko Yanada, 82, JPN 4 16:16.80 975 WORLD 01 Amanda Pascoe, 85, AUS 7 4:11.59 966 EURJR JUL Zoe Dimoshaki, 85, GRE 5 16:20.15 970 WORLD 01 Rebecca Cooke, 83, GBR 8 4:11.63 966 USALC MAR Diana Munz, 82, USA 9 4:11.67 965 WORLD 01 Camelia Potec, 82, ROM 6 16:21.80 968 WORLD 01 Kaitlin Sandeno, 83, USA 10 4:11.94 964 AUSGP JUN Elka Graham, 81, AUS 7 16:21.94 967 GERLC MAY Peggy Buchse, 72, GER 11 4:12.06 963 USALC MAR Ashley Chandler, 83, USA 8 16:22.41 967 GERLC MAY Jana Henke, 73, GER 12 4:12.06 963 FRALC MAY Alicia Bozon, 84, FRA 9 16:26.60 960 AUSGP JUN Hayley Lewis, 75, AUS 13 4:12.09 963 USALC MAR Kaitlin Sandeno, 83, USA 10 16:27.79 959 MOSCU APR Irina Oufimtseva, 85, RUS 14 4:12.36 961 JPNLC APR , 82, JPN 11 16:31.60 953 WORLD 01 Sachiko Yamada, 82, JPN 15 4:12.40 961 CHNLC APR Yu Yang, 86, CHN 12 16:32.18 952 WORLD 01 Nayara Ribeiro, 84, BRA 16 4:12.49 961 WORLD 01 , 71, NED 13 16:32.29 952 WORLD 01 Nathalie Brown, 83, GBR 17 4:12.85 959 ROMLC JUN Simona Paduraru, 81, ROM 14 16:34.22 949 WORLD 01 Hua Chen, 82, CHN 18 4:13.26 956 MOSCU APR Nadezhda Chemezova, 80, RUS 15 16:35.48 947 USALC MAR Meredith Green, 83, USA 19 4:13.44 955 AUSGP JUN Sarah-J. D'Arcy, 77, AUS 16 16:35.54 947 USALC MAR Adrienne Binder, 84, USA 20 4:13.58 954 WORLD 01 Giaan Rooney, 82, AUS 17 16:35.97 946 EVANS JUL , 85, USA 21 4:13.73 953 GBRLC APR Rebecca Cooke, 83, GBR 18 16:36.02 946 WORLD 01 Jana Pechanova, 81, CZE 22 4:14.04 952 EASIA MAY Yan Zhang, 85, CHN 19 16:37.56 944 USALC MAR Sarah A. Stein, 85, USA 23 4:14.10 951 FRALC MAY Solenne Figues, 79, FRA 20 16:38.07 943 SCSC JUN Lauren Costella, 85, USA 24 4:14.13 951 USALC MAR Jessica Foschi, 80, USA 21 16:38.71 942 CHARL JUN Janelle Atkinson, 82, JAM 25 4:14.20 951 USALC MAR Kalyn Keller, 85, USA 22 16:39.31 942 SUILC MAR , 78, SUI 26 4:14.47 949 AUSGP JUN Linda MacKenzie, 84, AUS 23 16:41.79 938 GBRLC JUL Marion Perrotin, 83, FRA 27 4:14.64 948 WIEN APR Sofie Goffin, 79, BEL 24 16:42.07 937 ITALC APR Simona Ricciardi, 80, ITA 28 4:14.87 947 CHNLC APR Jing Zheng, 80, CHN 25 16:42.37 937 GBRLC APR Sarah Collings, 78, GBR 29 4:14.93 947 CHNLC APR Jiaying Pang, 80, CHN 26 16:42.71 936 RUSLC JUN Irina Korovina, 83, RUS 30 4:14.96 946 AUSLC MAR Kasey Giteau, 82, AUS 27 16:43.43 935 AUSLC MAR Tammie Smith, 84, AUS 36 4:15.60 943 AUGP3 JUL Amanda Pascoe, 85, AUS

WOMEN’S 400 METRES FREESTYLE 28 16:43.71 935 WORLD 01 Hana Cerna-Netrefova, 74, CZE 39 4:15.75 942 EASIA MAY Tammie Smith, 84, AUS 29 16:44.65 934 SYDN JAN Morgan Hentzen, 84, USA 41 4:15.94 941 EASIA MAY Kate Krywulycz, 85, AUS 30 16:44.92 933 SYDN JAN Melissa Morgan, 85, AUS 68 4:17.61 931 AUSGP JUN Hayley Lewis, 75, AUS 38 16:49.08 927 AUSGP JUN Kristy Ward, 82, AUS

71 4:17.79 930 AUGP3 JUL Kristy Ward, 82, AUS WOMEN’S 1500 METRES FREESTYLE 43 16:50.57 925 AUSLC MAR Charlene Benzie, 81, AUS 93 4:18.75 924 AUSAG APR Cassandra Steer, 82, AUS 44 16:52.69 922 AUSLC MAR Cassandra Steer, 82, AUS 96 4:18.93 923 AUSAG APR Melissa Morgan, 85, AUS 55 16:57.32 915 EVANS JUL Brooke Townsend, 80, AUS 110 4:19.37 921 WAUS JAN Jennifer Reilly, 83, AUS 60 16:59.09 912 SCSC JUN , 79, AUS 115 4:20.01 917 AUSAG APR Briody Murphy, 86, AUS 65 17:00.70 910 AUSLC MAR Kristy Park, 81, AUS 121 4:20.23 916 AUSAG APR Sarah Bowd, 86, AUS 73 17:03.81 905 AUSLC MAR Briody Murphy, 86, AUS 125 4:20.38 915 QSL JAN Emily Pedrazzini, 79, AUS 78 17:07.26 900 AUSLC MAR Jessica Affleck, 86, AUS 131 4:20.86 912 SYDN JAN Katie Canning, 85, AUS 98 17:15.62 888 NSW JAN Bianca Corsi, 85, AUS 143 4:21.33 909 NSW JAN Charlene Benzie, 81, AUS 100 17:15.79 887 AUSLC MAR Belinda Wilson, 84, AUS 148 4:21.67 907 AUSAG APR Jessica Affleck, 86, AUS 108 17:18.55 883 AUSLC MAR Catherine Ware, 81, AUS 149 4:21.69 907 EVANS JUL Brooke Townsend, 80, AUS 125 17:22.40 878 AUSGP JUN Heidi Crawford, 82, AUS Rec: 8:16.22 Janet Evans, USA, 1989 133 17:24.38 875 AUSGP JUN Sarah Bowd, 86, AUS 1 8:24.66 991 WORLD 01 Hannah Stockbauer, 82, GER 137 17:25.70 873 AUSLC MAR Marisa Oppedisano, 83, AUS 2 8:28.84 979 WORLD 01 Diana Munz, 82, USA 147 17:29.09 868 AUSGP JUN Trudee Hutchinson, 81, AUS 3 8:31.45 971 WORLD 01 Kaitlin Sandeno, 83, USA 4 8:31.66 971 WORLD 01 Hua Chen, 82, CHN 5 8:33.55 966 CHNLC APR Jing Zheng, 80, CHN 6 8:33.79 965 WORLD 01 Flavia Rigamonti, 81, SUI 7 8:34.10 964 JPNLC APR Sachiko Yamada, 82, JPN Rec: 2:09.72 Yanyan Wu, CHN, 1997 8 8:34.91 962 GBRLC APR Rebecca Cooke, 83, GBR 1 2:11.93 994 WORLD 01 Maggie Bowen, 80, USA 9 8:35.95 959 CANET JUN Irina Oufimtseva, 85, RUS 2 2:12.30 990 WORLD 01 Yana Klochkova, 82, UKR 10 8:36.75 956 GERLC MAY Peggy Buchse, 72, GER 3 2:12.46 988 WORLD 01 Hui Qi, 85, CHN 11 8:36.87 956 WORLD 01 Jana Pechanova, 81, CZE 4 2:13.56 976 WORLD 01 Oxana Verevka, 77, RUS 12 8:37.32 955 GERLC MAY Jana Henke, 73, GER 5 2:13.62 976 ROMLC JUN Beatrice Coada-Caslaru, 75, ROM 13 8:38.18 952 CHNLC APR Yan Zhang, 85, CHN 6 2:13.86 973 GERLC MAY Annika Mehlhorn, 83, GER 14 8:39.16 950 CCCAN JUL Janelle Atkinson, 82, JAM 7 2:14.22 969 WORLD 01 , 80, JPN 15 8:39.78 948 AUSLC MAR Amanda Pascoe, 85, AUS 8 2:14.37 967 WORLD 01 Cristina Teuscher, 78, USA 16 8:40.54 946 USALC MAR Ashley Chandler, 83, USA 9 2:14.58 965 CANLC MAR Marianne Limpert, 72, CAN 17 8:41.23 944 CHNLC APR Xue Li, 79, CHN 10 2:15.07 960 WORLD 01 Lori Munz, 79, AUS 18 8:41.35 943 WORLD 01 Camelia Potec, 82, ROM 11 2:15.07 960 WORLD 01 Nicole Hetzer, 79, GER 19 8:42.02 941 USALC MAR Rachel Komisarz, 77, USA 12 2:15.15 959 EVANS JUL , 77, USA 20 8:43.06 938 CHNLC APR Yuetao Huang, 79, CHN 13 2:15.32 957 ROME JUN Shuang Liang, 83, CHN 21 8:43.34 938 USALC MAR Adrienne Binder, 84, USA 14 2:15.62 954 CHNLC APR Yan Chen, 81, CHN 22 8:43.37 938 EURJR JUL Eva Risztov, 85, HUN 15 2:16.15 948 WORLD 01 Jennifer Reilly, 83, AUS 23 8:43.60 937 WORLD 01 Charlene Benzie, 81, AUS 16 2:16.25 947 USALC MAR Kristen Caverly, 84, USA 24 8:43.72 937 SCSC JUN Meredith Green, 83, USA 17 2:16.40 945 CHNLC APR Shu Zhan, 85, CHN 25 8:43.75 936 UKRLC MAR Olga Beresnyeva, 85, UKR 18 2:16.72 942 USALC MAR Michala Kwasny, 80, USA 26 8:43.85 936 WORLD 01 Nayara Ribeiro, 84, BRA 19 2:16.99 939 BARC JUN Julie Hjorth-Hansen, 84, DEN 27 8:43.88 936 SCSC JUN Kalyn Keller, 85, USA 20 2:17.17 937 WORLD 01 Sara Nordenstam, 83, SWE 28 8:44.43 935 JPNLC APR , 85, JPN 21 2:17.23 936 FRALC MAY Sophie De Ronchi, 85, FRA 29 8:44.78 934 WORLD 01 Chantal Strasser, 78, SUI 22 2:17.34 935 SCOLC JUN Kathryn Evans, 81, GBR 30 8:45.02 933 SCSC JUN Rachel Burke, 83, USA 23 2:17.47 934 USALC MAR Leslie Lunsmann, 84, USA 34 8:45.64 931 TGP1 MAY Hayley Lewis, 75, AUS 24 2:17.62 932 NEDLC JUN Hinkelien Schreuder, 84, NED 35 8:45.75 931 WAAG JAN Tammie Smith, 84, AUS 25 2:17.69 931 BARC JUN Federica Biscia, 80, ITA WOMEN’S 800 METRES FREESTYLE 41 8:46.52 929 AUSLC MAR Kate Krywulycz, 85, AUS 26 2:17.75 931 GERLC MAY Sabine Herbst-Klenz, 74, GER 42 8:46.88 928 TGP1 MAY Sarah-J. D'Arcy, 77, AUS 27 2:17.77 931 GERLC MAY Cathleen Rund, 77, GER 49 8:47.74 925 AUSAG APR Jennifer Reilly, 83, AUS 28 2:17.77 931 HUNLC JUN Eva Risztov, 85, HUN 54 8:48.88 922 SYDN JAN Kristy Ward, 82, AUS 29 2:17.81 930 ESPLC APR , 83, ESP 57 8:49.48 920 AUSLC MAR Cassandra Steer, 82, AUS 30 2:17.84 930 CANLC MAR Elizabeth Warden, 78, CAN

60 8:50.13 918 TGP1 MAY Katie Canning, 85, AUS WOMEN’S 200 METRES INDIVIDUAL MEDLEY 37 2:18.08 927 AUSLC MAR Leisel Jones, 85, AUS 69 8:51.29 915 SYDN JAN Melissa Morgan, 85, AUS 61 2:19.16 915 AUSLC MAR Megan McMahon, 82, AUS 95 8:54.15 907 AUSLC MAR Jessica Affleck, 86, AUS 76 2:19.50 912 EASIA MAY Jessica Abbott, 85, AUS 104 8:55.79 902 NSW JAN Carly Fitton, 81, AUS 85 2:19.80 909 SYDN JAN Skye Bloffwitch, 84, AUS 106 8:56.21 901 AUSAG APR Briody Murphy, 86, AUS 89 2:19.91 907 AUSAG APR Alice Mills, 87, AUS 107 8:56.26 901 AUSLC MAR Kristy Park, 81, AUS 114 2:20.77 898 AUSGP JUN Brooke Hanson, 78, AUS 136 8:58.03 896 QSL JAN Emily Pedrazzini, 79, AUS 136 2:21.31 892 QSL JAN Katie Clewett, 84, AUS 145 8:59.70 891 SCSC JUN Rachel Harris, 79, AUS 139 2:21.43 891 SYDN JAN Georgina Bartlett, 82, AUS 149 9:00.22 890 AUSLC MAR Belinda Wilson, 84, AUS 145 2:21.55 890 SYDN DEC Bianca Conwell, 80, AUS 150 9:00.29 889 EVANS JUL Brooke Townsend, 80, AUS

~~ 71 ~~ SWIMMING in AUSTRALIA – November-December 2001

Rec: 4:33.59 Yana Klochkova, UKR, 2000 Rec: 7:55.47 German Dem.Rep, GDR, 1987 1 4:36.98 994 WORLD 01 Yana Klochkova, 82, UKR 1 7:58.69 998 WORLD 01 Great Britain, GBR 2 4:39.06 984 WORLD 01 Maggie Bowen, 80, USA 2 8:01.35 990 WORLD 01 Germany, GER 3 4:39.33 982 WORLD 01 Beatrice Coada-Caslaru, 75, ROM 3 8:02.37 987 EASIA MAY China, CHN 4 4:41.11 973 GERLC MAY Annika Mehlhorn, 83, GER 4 8:02.97 985 WORLD 01 Japan, JPN 5 4:41.55 971 GERLC MAY Nicole Hetzer, 79, GER 5 8:03.88 982 WORLD 01 Australia, AUS 6 4:41.64 970 WORLD 01 Hui Qi, 85, CHN 6 8:05.02 979 WORLD 01 United States, USA 7 4:42.98 963 USALC MAR Kaitlin Sandeno, 83, USA 7 8:06.23 975 WORLD 01 Italy, ITA 8 4:45.03 953 USALC MAR Cristina Teuscher, 78, USA 8 8:06.42 975 WORLD 01 Canada, CAN 9 8:06.55 974 WORLD 01 , ESP 9 4:45.22 952 HUNLC JUN Eva Risztov, 85, HUN 10 8:09.73 965 CHNLC APR Zhejiang, CHN 10 4:45.94 948 WORLD 01 Tomoko Hagiwara, 80, JPN 11 8:12.68 956 WORLD 01 Russia, RUS FREESTYLE RELAY RELAY FREESTYLE 11 4:46.05 947 WORLD 01 Ayane Sato, 82, JPN 12 8:13.01 955 CANLC MAR Pacific Dolphins, CAN 12 4:46.12 947 USALC MAR Kristen Caverly, 84, USA METRES 4x200 WOMEN’S 13 8:13.34 954 CHNLC APR Shanghai, CHN 13 4:46.29 946 WORLD 01 Jennifer Reilly, 83, AUS 14 8:14.90 949 USALC MAR U.Southern California, USA 14 4:46.54 945 CHNLC APR Hua Chen, 82, CHN 15 8:15.05 949 FRALC MAY Toulouse Dauphins, FRA 15 4:46.91 943 MONAC JUN Shuang Liang, 83, CHN 16 4:47.06 942 USALC MAR Madeleine Crippen, 80, USA 17 4:47.15 942 ATHEN MAY Katalin Molnar, 85, HUN 18 4:47.20 941 BARC JUN Hana Cerna-Netrefova, 74, CZE 19 4:47.35 941 MONAC JUN Federica Biscia, 80, ITA 20 4:47.36 941 EYOD JUL Yana Tolkacheva, 87, RUS 21 4:47.55 940 WORLD 01 Oxana Verevka, 77, RUS 22 4:48.51 935 EURJR JUL Diana Remenyi, 86, HUN 23 4:48.54 935 WORLD 01 Paula Carballido, 79, ESP 24 4:48.63 934 EASIA MAY Yuko Nakanishi, 81, JPN 25 4:48.74 933 ESPLC APR Georgina Bardach, 83, ARG 26 4:49.06 932 CHNLC APR Jiaying Pang, 80, CHN PRETORIA UNIVERSITY CLUB 27 4:49.09 932 GBRLC APR Holly Fox, 84, GBR 28 4:49.26 931 WORLD 01 Sara Nordenstam, 83, SWE SOUTH AFRICA 29 4:49.39 930 WIEN APR Simona Paduraru, 81, ROM 30 4:49.45 930 CANLC MAR Carrie Burgoyne, 81, CAN We are looking for a Coach (in a hurry) for an 52 4:52.44 914 AUSLC MAR Megan McMahon, 82, AUS Age Group Program with a contract of 3 years. 60 4:53.14 911 AUSGP JUN Hayley Lewis, 75, AUS 78 4:54.46 904 EASIA MAY Yvette Rodier, 81, AUS The Coach should be Level 2 or higher … preferably WOMEN’S 400 METRES INDIVIDUAL MEDLEY 88 4:55.02 901 TGP1 MAY Lori Munz, 79, AUS 90 4:55.37 899 AUSAG APR Jessica Davis, 82, AUS single, and will receive the whole support 93 4:55.44 899 MELB JAN Georgina Bartlett, 82, AUS infrastructure and essentials like accommodation, 103 4:56.71 892 AUSLC MAR Karen Hunt, 81, AUS 120 4:57.92 886 AUSAG APR Charnelle Crossingham, 84, AUS vehicle, mobile phone, office – plus a decent salary 129 4:58.85 881 AUSAG APR Travis Nederpelt, 86, AUS 134 4:59.31 879 NSW JAN Bianca Conwell, 80, AUS in South African terms. 135 4:59.36 879 NSW JAN Alissa Searston, 85, AUS 144 4:59.67 877 AUSAG APR Chris Allum, 86, AUS The ideal candidate is … young (or close to 147 4:59.94 876 TXSR JUN Rachel Harris, 79, AUS retirement) … looking for a unique experience for a 150 5:00.11 875 NSW JAN Skye Bloffwitch, 84, AUS limited time in an English speaking country … looking at gaining experience (but is not a beginner) through being part of a coaching staff but taking Rec: 3:58.30 United States, USA, 2000 responsibility for certain squads. 1 4:01.50 1001 WORLD 01 Australia, AUS 2 4:01.81 1000 WORLD 01 United States, USA Ideally, the candidate would be looking at renewing 3 4:02.63 995 WORLD 01 China, CHN the contract by the end of 3 years or would be 4 4:03.06 992 WORLD 01 Germany, GER 5 4:06.44 972 WORLD 01 Japan, JPN pursuing the type of results that would make them 6 4:06.66 971 WORLD 01 Great Britain, GBR 7 4:06.77 970 CHNLC APR Zhejiang, CHN sought after both in South Africa and abroad. 8 4:07.58 965 WORLD 01 Russia, RUS 9 4:08.10 962 WORLD 01 Canada, CAN The coach will be in one of the best (if not the best) 10 4:08.69 959 WORLD 01 , DEN MEDLEY RELAY RELAY MEDLEY 11 4:10.04 951 WORLD 01 Sweden, SWE club environments in South Africa with the complete 12 4:11.06 945 WORLD 01 , ROM WOMEN’S 4x100 METRES METRES 4x100 WOMEN’S 13 4:11.24 944 WORLD 01 Netherlands, NED infrastructure and support services of the Uni at the 14 4:11.53 942 WORLD 01 Italy, ITA club’s disposal. 15 4:13.24 932 RUSLC JUN Moscow, RUS The club is currently in the Top 10 in South Africa on Age Group level. It has a number of swimmers in the top 10 on Senior National level and is now Rec: 3:36.61 United States, USA, 2000 starting a scholarship scheme to attract more senior 1 3:39.58 998 WORLD 01 Germany, GER 2 3:40.80 990 WORLD 01 United States, USA swimmers. The candidates look very promising for 3 3:40.80 990 WORLD 01 Great Britain, GBR

4 3:41.18 987 WORLD 01 Sweden, SWE 2002. 5 3:41.32 986 WORLD 01 China, CHN Our deadline to have the candidate here is by 6 3:41.76 984 WORLD 01 Australia, AUS 7 3:43.07 975 WORLD 01 Japan, JPN December/January or SOONER. 8 3:43.58 972 WORLD 01 Italy, ITA 9 3:45.44 960 USALC MAR Univ.of Texas, USA Rocco Meiring 10 3:45.68 958 SCOLC JUN Loughborough, GBR [email protected]

FREESTYLE RELAY FREESTYLE 11 3:45.77 957 CHNLC APR Shanghai, CHN 12 3:46.03 956 WORLD 01 Canada, CAN WOMEN’S 4x100 METRES METRES 4x100 WOMEN’S 13 3:46.54 952 WORLD 01 Netherlands, NED 14 3:48.52 939 SCSC JUN Texas AquaticsA, USA 15 3:49.08 936 USALC MAR Auburn Univ., USA

~~ 72 ~~ SWIMMING in AUSTRALIA – November-December 2001

INDIANAPOLIS 2004 (October 6-10) – the 7th FINA World Swimming Championships (25m) will be organised in a temporary pool in a modern complex. All hotels will be walking distance from the Reproduced from Vol. XXVIII No.10 venue. 25th August 2001 SWIMMING – the FINA Points Table Ranking FINA BUREAU MEETING IN FUKUOKA System 25m and 50m have been approved. • The updating of the FINA Swimming Officials OLYMPIC REQUEST – FINA has presented to the List No.11 was adopted. International Olympic Committee Olympic Program • A FINA Swimming Officials Seminar will be Commission its wish to obtain for Athens 2004 organised in Manchester (GBR) in 2002. Olympic Games, the addition of the 10km event for both men and women in , to EXTRAORDINARY CONGRESS – to add a increase the number of teams from six to eight in section administration of blood tests to FINA Doping Women’s Water Polo and to add the 50m Backstroke, Rules and modify other FINA rules, an extraordinary 50m Breaststroke and 50m Butterfly for both men congress will be called for 2002. It will take place in and women in swimming. Moscow (RUS) on April 2, 2002 before the World Championships (25m). 179 NATIONAL FINA MEMBERS – three national swimming federations joined the FINA CODE OF CONDUCT – the FINA Code of Family by unanimous decision of the Bureau … Conduct will be included in the new FINA Benin, Burkina Fast and Liberia. The total number of Handbook 2001-2005 in the By-Laws. FINA members is now 179. CALENDAR th MOSCOW 2002 (April 3-7) – the 6 FINA World • In 2005, the 11th FINA World Swimming Swimming Championships (25m) will take place in Championships will take place in the Olympiiskiy swimming pool. The deadline for the (CAN). preliminary entries is December 15, 2001. For media • The 2nd FINA World Open Water Swimming will accreditation form, they must be sent before February take place in Sharm El Sheikh, in Egypt, on 1, 2002. Alexander Polinsky, Executive Director, November 4-9, 2002 with the following presented the report. Marina Bantsekina, Deputy program – 4 Nov: 5km – 6 Nov: 10km – 9 Executive Director, will be responsible for the Press Nov: 25km. Services. 2001 FINA TECHNICAL CONGRESSES 2003 (July 15-27) – following the example of Fukuoka, the organisers of the next FINA th SWIMMING – Approximately 60 proposals were World Swimming Championships (10 edition) presented to the ratification of delegates from 108 assured to present an event of high quality with the National Federations. The principal new amendments support of all Spanish authorities. A consortium has are as follows… been established under the presidency of Albert • All disqualification will be subject to the decision Batlle. of the referee. • In future, only the one-start rule will be applied. ATHENS 2004 (August 13-29) – the report of The two-starts rule disappears. ATHOC, the Organising Committee of 2004 Some other technical precision were adopted… Olympic Games in Athens, was presented by Spyros Backstroke – During the finish, it shall be possible Capralos, Executive Director, accompanied by for the swimmer to be completely submerged. During Yiannis Giannouris, Manager Sport Competition and the turn, when the body has left the position on the former international and then famous water polo back, any kick or arm pull must be part of the coach, and Petros Tsiallas, Aquatics Assistant continuous turning action. Competition Manager. They announced that the daily Breaststroke – The elbow shall be under the water competition schedule of the next Olympic Games except for the final stroke not only before each turn will be presented to the IOC in December 2001. but also during the turn and for the final stroke.

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Butterfly – All up and down movements of the legs 3.2 The meets will be organised in 25 metre must be simultaneous. The position of the legs or the swimming pools with minimum of eight (8) feet does not need to be on the same level, however lanes. they shall not alternate in relation to each other. A 3.3 Seating for athletes in accordance with FINA Breaststroke kicking movement is not permitted. Rules. Seating positions along the side of the pool shall be provided for all competitors, team OPEN WATER SWIMMING – new definitions of officials and unassigned technical officials, long distances swimming – any competition in open from which they may properly observe training water swimming events up to a maximum of 10km and competitions. (instead of 25km) – and marathon swimming – any 3.4 At each venue there must be an additional competition over 10km (instead of 25km) – were warm-up pool. adopted. For best identification by the audience, 3.5 Timing: Automatic Officiating Equipment judges and referees, the caps or the heads will now should be available, together with semi- display on each side the “international three-letters automatic back-up timing. country code” and will display the swimmer’s 3.6 Equipment: Scoreboard control unit with a national flag. scoreboard – of a minimum of 10 lines containing 32 digits (or scoreboard as FINA SWIMMING WORLD CUP 2001/2002 described in Rule FR 4.6.1). The scoreboard must be able to display all recorded RULES AND REGULATIONS information and the running time. 1. GENERAL PRINCIPLES 3.7 Media facilities and procedures for Press and 1.1 The FINA SWIMMING WORLD CUP will photographers should comply with the FINA consist of eight (8) events. Media Guide. 1.2 The FINA SWIMMING WORLD CUP will be 3.8 Doping control tests shall be conducted by a open to all FINA affiliated Federations. All the FINA Representative and analyses must be events included in the FINA SWIMMING performed at an IOC Accredited Laboratory. WORLD CUP will be conducted according to The cost of the control, the despatch of FINA Rules. samples and their analyses will be borne by 1.3 The designation should be made by the FINA each Meet Organiser. FINA will inform each Bureau. Meet Organiser of the minimum number of 1.4 The Meet Organiser must be the National doping control tests to be conducted. Federation or Member of the National 3.9 Liability insurance must be provided by the Federation and must agree to abide by the Meet Organiser for event, venue, swimmers, Rules of FINA. officials and spectators. 1.5 Each FINA SWIMMING WORLD CUP Meet 4. PARTICIPANTS Organiser must sign a Contract with FINA in For all the meets included in the FINA SWIMMING which duties and rights of all parties are listed. WORLD CUP, entries will be accepted only from 2. PRINCIPLES OF DISTRIBUTION National Federations affiliated to FINA. National 2.1 The FINA SWIMMING WORLD CUP should Federations may choose to send a National Team or consist of a minimum of six (6) meets and a Club Representatives, not both. Exception: the Host maximum of eight (8) meets in three zones Federation may accept club entries from within its (Zone 1-Americas, Zone 2-Asia/Oceania, Zone own Federation. 3-Europe) as follows… 5. ENTRIES Zone 1: AMERICAS 5.1 Preliminary Entries BRA 16-18 November 2001 CAN Edmonton 23-24 November 2001 Each participating Federation or Club must USA New York 27-28 November 2001 send its preliminary entries at least 6 (six) Zone 2: ASIA/OCEANIA weeks before the event (number of male CHN Shanghai 03-04 December 2001 AUS Melbourne 07-09 December 2001 swimmers, number of female swimmers, Zone 3: EUROPE number of officials). FRA Paris 18-19 January 2002 6. COMPETITION PROGRAM SWE Stockholm 22-23 January 2002 GER 26-27 January 2002 6.1 The FINA Bureau will designate the venue and 3. VENUE REQUIREMENTS dates of the FINA SWIMMING WORLD CUP 3.1 The Venue capacity should be a minimum of meets. 2,000 seats.

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6.2 The program of the FINA SWIMMING a financial statement of the World Cup meet, WORLD CUP will consist of the following especially with regard to the use of the individual events for both men and women… minimum required amount of US$60,000 – for Freestyle 50m, 100, 200m, 400m, 800m(W), 1500m(M) prize money and/or other distribution they may Backstroke 50m, 100m, 200m Breaststroke 50m, 100m, 200m choose. The financial statement must be Butterfly 50m, 100m, 200m submitted to the FINA Office no later than 10 Individual Medley 100m, 200m, 400m days after the completion of the meet. In the events of 50m, 100m, 200m and 400m 9. BUDGETS there shall be heats and finals. The 400m 9.1 Local budgets Individual Medley, the 800m and/or 1500m Each Organising Federation or LOC to provide Freestyle, may be swum as timed finals, with US$60,000 in cash for the races top three. the slow heats in the preliminaries session and There are 8 meets, meaning a total of local the fastest heat in the finals session. prize money of US$480,000. The one start rule will apply for all events. 9.2 FINA budgets 7. TECHNICAL MEETING For the overall winners US$200,000, plus for On the day before the first competition of each event, the world records a maximum of US$40,000, a technical meeting has to be held at an appropriate making a total of overall prize money of timing (between 6pm and 8pm). This will be the only US$240,000. opportunity for last-minute entry changes (any Funding: withdrawals, but additional entries only for duly (a) US$25,000 from each Organising entered members of national teams – no additions for Federation (non-refundable bid fee) x 8 = club representatives). In the case of withdrawals, the US$200,000. FINA Rules will be applied. (b) Sponsorships US$70,000 8. MEET ORGANISERS FINANCIAL AND Total = US$270,000 ORGANISATIONAL ARRANGEMENTS Reserve for further activities = US$30,000 + 8.1 Bid Fee left over from previous years A non-refundable bid fee of US$25,000 will be (c) FINA = US$25,000 paid by the Federation to FINA. This amount 9.3 Grand total will be used for the payment of the overall The grand total of prize money for the FINA FINA SWIMMING WORLD CUP prize Swimming World Cup 2001/2002 amounts of money. US$720,000. 8.2 Prize Money 10. PRIZES Each Meet Organiser of a FINA SWIMMING 10.1 World Cup Awards WORLD CUP meet will provide prize money 10.1.1 Overall prizes (World Cup Winners) of minimum US$60,000. US$200,000 will be used for the winners and Per Meet (Local Races Winners) US$40,000 maximum for world record At each meet, there are 34 races. For each breakers. race… 10.1.2 FINA Swimming World Cup overall Winner US$1,000 winners (Men and Women, two separate Second US$500 rankings) Third US$250 Winner US$50,000 Total US$1,750 Second US$30,000 Third US$20,000 Total per meet: US$1,750 x 34 = US$59,500 Total US$100,000 Plus a reserve of US$500 for local awards Men + Women = US$200,000 (each LOC – Local Organising Committee – to For this scoring, the FINA points table will be decide – best coach/swimmer/journalist prize used as reference. The best swim achieved by a … or whatsoever), making a total of swimmer will be counted. Only the swims US$60,000 per meet. performed during the finals will be considered. In case of ties, the prize monies will be shared Each swimmer will be ranked once only, event – e.g. 2 winners = US$750 each, etc. This if he/she swims several races. must be the same at each of the 8 meets. Any Only swimmers participating at one meet in other additional award can be offered on top by each zone will be eligible for the FINA SWC the LOC (best swim, best local swimmer, etc.). overall prize money. 8.3 Financial Statement Each Meet Organiser must provide FINA with

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In case of tie, the second best swim is taken as Mar 24-Apr 4 9th FINA World Christchurch NZL Masters a tie-breaker (any other swim during the whole Championships series, at any meet, finals only). Apr 3-7 6th FINA World Moscow RUS 10.2 World Record Bonus Swimming Championships A maximum prize fund of US$40,000 is made (25m) available. For a top limit of 10 World Records, Apr 4-14 7th South American Cordoba ARG Sports Games there will be a US$4,000 bonus for each New th Jun 7-12 4 Oceania Suva FIJ World Record. Should more than 10 World Championships Records be broken, these US$40,000 would be Jul 25-Aug 4 26th European Berlin GER Swimming shared equally – i.e. 11 World Records: Championships US$3,640 each; 12 World Records: US$3,332 Jul 26-31 XVII Commonwealth Manchester GBR each; etc. Games Sep 29-Oct 13 14th Asian Games Pusan KOR If in one same race (heat or final) two or more Nov 5-9 2nd FINA World Open Sharm El Sheikh EGY swimmers better the World Record, only the Water Swimming Championships winner of that race will receive the bonus. Dec 12-15 European Short Montpellier FRA World Records achieved at a split will not be Course Swimming considered for this bonus – i.e. World Record Championships 2003 for a 50m achieved at the 50m Split of a 100m Jul 15-27 10th FINA World Barcelona ESP race. Any World Record bonuses will be paid Championships for performances over the actual event 2004 Aug 13-29 Olympic Games Athens GRE distance. No bonus is due if a World Record is Oct 7-10 7th FINA World Indianapolis USA equalled. Swimming Championships (25m) WORLD RECORDS 2005 (TBA) 11th FINA World Montreal CAN Swimming The following performances have been approved by Championships the FINA Honorary Secretary… 50m Pool – MEN MEETINGS Roman Sloudnov RUS 2002 100m Breaststroke 1:00.26 March 23 FINA Masters Congress Christchurch NZL Apr 8-9 14th World Sports Moscow RUS June 28, 2001 Moscow (RUS) Medicine Congress Roman Sloudnov RUS Apr 8-10 FINA Bureau Meeting Moscow RUS 100m Breaststroke 59.97 2005 (TBA) FINA General Congress Athens GRE June 29, 2001 Moscow (RUS) (TBA) FINA Technical Congress (TBA) 25m Pool – MEN Franck Esposito FRA BIDS FOR FINA EVENTS 200m Butterfly 1:51.58 January 14, 2001 Antibes (FRA) For the 12th FINA World Championships in 2007 bids must be presented before 31st July 2002. FINA CALENDARS OF EVENTS For each of the following events, bids must be CHAMPIONSHIPS, WORLD CUPS, GAMES presented no later than 31st December 2001… 2001 Dec 3-4 Swimming World Cup Shanghai CHN rd No.4 • 3 FINA World Open Water Swimming Dec 7-9 Swimming World Cup Melbourne AUS Championships 2004 No.5 th Dec 13-16 European Short Antwerpen BEL • 10 FINA Masters World Championships 2004 Course Swimming Championships 2002 For all these events, bids must be addressed to the Jan 18-19 Swimming World Cup Paris FRA FINA Office in Lausanne (SUI). No.6 Jan 22-23 Swimming World Cup Stockholm SWE No.7 NOTE: For further details, Federations can contact Jan 26-27 Swimming World Cup Berlin GER the Executive Director of FINA, Mr Cornel No.8 Marculescu, at the FINA Office in Lausanne. Mar 15-19 South American Belem BRA Senior Swimming Championships

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(p>0.05). Males were similar in age they started WSCA NEWSLETTER swimming. The average age started swimming is WORLD SWIMMING COACHES ASSOCIATION 6.5+2.9 years for males. This parameter varies between 5.0+2.2 for Individual Medley and 7.6+3.0 years for Breaststrokers (p<0.05). AGE STARTED YEAR-ROUND SWIMMING Typically, the more important parameter is the age athletes started swimming year-round. It is at this time that athletes finish Learn-to-Swim programs and begin their career training. The average of this parameter is similar for genders – 9.0+2.9 years for

1st Floor, 461 Olive Street, Albury NSW 2640 females and 9.4+3.9 years for males. The oldest Phone: (02) 6041 6077 – Fax: (02) 6041 4282 average age of initiating year-round swimming for E-mail: [email protected] females is for Breaststrokers – 10.2+3.2 years and the youngest is for Butterflyers 8.1+2.2 years. The oldest for males are Freestyle sprinters 11.6+4.9 years, the (The following articles have been reproduced from ASCA youngest are Individual Medley swimmers – 6.5+1.3 Newsletter, Vol.2001 Issue #7) years. Statistically, the male sprinters are OLYMPIC TRIALS PROJECT significantly older than distance swimmers in the age By Genadijus Sokolovas, PhD they started swimming round year (p<0.05). There INTRODUCTION are no statistically significant differences between Only the best swimmers can achieve other swim strokes (p>0.05). performances to qualify at the Olympic Trials. HOURS SWIMMING PER WEEK Therefore, analysis of background information Hours spent swimming per week are close for provides some interesting data for coaches and females and males, 18.8+4.8 and 19.6+4.1 athletes to optimise their training. The averages are respectively. Amongst females, these parameters are worthwhile for comparison with the individual data the lowest for Freestyle sprinters and Backstrokers – of your swimmers. As a coach, you can use this 17.4+4.8 and 17.4+1.3 hours, respectively – the information to better evaluate swimming and dryland highest is for Freestyle distance swimmers – workload volume in light of parameters such as age 22.3+3.4 hours. Amongst males, the lowest hours started swimming and age year-round swimming. spent swimming per week are for Butterflyers and BACKGROUND PARAMETERS Freestyle sprinters – 18.2+1.9 and 18.7+4.9 hours Background information collected included the respectively. The highest hours spent swimming per following variables… week are for distance swimmers – 22.3+4.8. In • Age started swimming general, females and males swim the same amount of • Age started year-round swimming hours per week. There is a statistically significant • Average hours spent swimming per week difference between sprinters and distance swimmers • Average hours spent on dryland per week … distance swimmers swim about four hours more • Average workouts per week per week than sprinters. • Average yardage per week DRYLAND HOURS PER WEEK • Improvement in the last year There are no differences between females and These variables were analysed relative to gender males in the average number of dryland hours per and swim stroke categories (Freestyle sprinters, week … 4.7+2.2 and 4.6+2.0 respectively. For Freestyle distance swimmers, Backstrokers, females the fewest hours was evidenced for Breaststrokers, Butterflyers, and Individual Medley). Backstrokers – 3.4+0.5, and the most was for The numbers of athletes in each event are presented Individual Medley swimmers – 5.5+3.0. For males, in Table 1. The averages of demographic data are this parameter varies from 3.5+2.0 hours for presented in Tables 2 and 3. Freestyle distance swimmers to 5.6+2.0 hours for AGE STARTED SWIMMING Freestyle sprinters. These differences between events The age females started swimming is close in all are statistically significant (p<0.05). events – the average is between 5.6+2.3 for WORKOUTS PER WEEK Butterflyers and 6.8+3.1 years for Breaststrokers. Average number of workouts per week is similar The average of age started swimming is 6.5+2.7 for females and males – 9.2+1.3 and 9.8+2.0 years in all swim strokes for females. There are no respectively. There are no statistical differences statistically significant differences between females between genders. For females, the lowest number of

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workouts per week is for Butterflyers and the highest swimmers are, the more time they spend on dryland. is for Freestyle distance swimmers. For males, the But it does not seem to have an influence on lowest number of workouts per week is for performance progression since there is a negative Butterflyers and the highest is for Individual Medley relationship between improvement and dryland hours swimmers. The differences are statistically non- per week (r=0.448). Thus, this data suggests that significant (p>0.05). female sprinters may want to work not only on WEEKLY YARDAGE dryland but also on transition from dryland to the There are no statistically significant differences water, which is especially important for the older between females and males in weekly yardage but female sprinters. differences between events are significant (p<0.05). Hours spent swimming has a negative relationship Female Butterflyers swim the lowest yardage per with last year improvement (r=0.328). Yardage does week (53833.3 + 8558.2 yards) and Freestyle not relate to the last year improvement, too (r=0.092). distance swimmers (76850.0 + 9369.1 yards) the It indicated that female sprinters improved because of most yardage. Similar tendencies were found for quality of workload instead of quantity. The age males. Male Butterflyers swim the lowest yardage started swimming and year-round swimming have per week (56000.0 + 11686.4 yards) and Individual negative relationship with yardage (r = -0.325 and Medley and distance swimmers swim the highest r = -0.240, respectively). It shows when the younger yardage (84000.0 + 5656.8 and 73916.7 + 12228.6 female sprinters started to swim the higher yardage. yards, respectively). Hence, if female sprinters started to swim earlier they IMPROVEMENT IN THE LAST YEAR tend to adapt to the higher workload volume and need This was calculated by comparing the athlete’s to swim more for higher performance. best time from 1999 to his/her best time for 2000, There was also a significant relationship between including performance at the Olympic Trials. The improvement and the age the athlete started average improvement is 0.51+1.62% for females and swimming year-round (r=0.442). Since coefficient of 0.63+1.46% for males. For female Backstrokers and correlation is positive, the later swimmers started male Individual Medley swimmers, this improvement swimming year-round the greater the improvement. was negative, meaning best time for 2000 was slower This makes sense because the later one begins long- than it was for 1999. The greatest improvement term training the greater we find the rate in among females was for distance swimmers – performance progression to be. 1.31+1.58%. The greatest improvement amongst Coefficients of correlation of background males was for Butterflyers – 1.28+1.19%. All parameters for female distance swimmers are differences in improvement were statistically non- presented in Table 4. Results indicate that female significant (p>0.05). It shows that performance distance swimmers do not increase the number of progression for elite level athletes is very slow. dryland hours per week with age as sprinters do Tracking of this parameter in long-term training is (r = -0.150). there was a relationship between helpful for evaluation of workload’s effectiveness. improvement and weekly yardage (r=0.528), RELATIONS BETWEEN BACKGROUND PARAMETERS suggesting that the greater workload volume the In addition to assessing means, it is beneficial to higher improvement in performance. It means that look at relations between different background distance swimmers’ performance improvement parameters. Since sprinters and distance swimmers depends on weekly yardage. Higher weekly yardage have different swimming and dryland workload induces higher performance progression in elite level volume, we analysed the correlation between the swimmers. Similar to what was found for sprinters, background parameters for two groups of swimmers the age the distance swimmers started swimming – Freestyle sprinters (females n=23, males n=22) and year-round is closely related to the age they started distance swimmers (females n=11, males n=16). swimming (r=0.738). Coefficients of correlation (quantitative value of the The age started swimming year-round has relationship between variables) for female sprinters negative relationship with dryland hours (r=0.411). It and distance swimmers are presented in Tables 3 and indicates that the later distance swimmers started 4. their long-term training (year-round swimming) the There are several significant coefficients of less hours they spend on dryland. It seems that correlation that are worthy of our attention. The age swimming workload volume has higher impact on sprinters started swimming year round is closely performances in distance events than dryland related to the age they started swimming (r=0.802). workload volume. Hours spent swimming per week The number of dryland hours per week is related to have negative relationship with dryland hours the age of female sprinters (r=0.551). The older the (r = -0.347).

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Coefficients of correlation for male sprinters and year improvement has negative relation with the age distance swimmers are presented in Tables 5 and 6. started swimming year-round (r = -0.237). It means, In general, the coefficients of correlation for male that the older male distance swimmers were when sprinters are lower than for female sprinters. There is they started year-round swimming, the less is last some tendency year-round (r=0.384). Hence, the later year improvement. male sprinters started swimming year-round the more IMPLICATIONS hours they spent on dryland. Also, weekly dryland Based on background information there are hours are related to the age (r=0.299). Thus, the older following conclusions of relevance for coaches and swimmers are, the more time they spend on dryland. athletes. Weekly swimming hours have negative relation The average age started swimming is 6.5 year for with age started swimming and age started year- females and males. There are non-significant round swimming (r = -0.413 and r = -0.301, differences between swim strokes for females as well respectively). The yardage has negative relationship for males. The average age started swimming year- with age started swimming and age started swimming round has small differences between events. Male year-round r = -0.334 and r = -0.184, respectively). It distance swimmers have a statistically lower starting means that the younger male sprinters were when age when compared to sprinters. It shows that they started to swim, the higher weekly workload sprinters can begin their long-term training later than volume they have. distance swimmers. But last year improvement has negative relation Sprinters and distance swimmers have similar with workload parameters … weekly swimming average weekly dryland hours and number of hours (r = -0.376) … weekly dryland hours workouts per week. But distance swimmers have (r = -0.129) … weekly workouts average (r = -0.166) significantly higher weekly swimming workload … and weekly yardage average (r = -0.365). It shows volume and number of hours spent swimming than that performance progression for elite male sprinters sprinters. It means that distance swimmers swim does not depend on workload volume, but depends on higher workload volume in workouts than sprinters, quality of work in workouts. as expected. Female and male Olympic Trial For male distance swimmers weekly swimming qualifiers have similar swimming and dryland hours, number of workouts, and weekly yardage have workload volume. There are no significant positive relation with age started swimming (r=0.615, differences in workload parameters between females r=0.361 and r=0.502 respectively) and age of year- and males. But male Freestyle sprinters have round swimming (r=0.518, r=0.305 and 5=0.439 significantly higher dryland workload volume than respectively). The older male distance swimmers female Freestyle sprinters. began training the higher workload volume they Female sprinters as well as male sprinters and swim. distance swimmers have a tendency to increase Weekly dryland hours depend on the age of dryland workload volume with age. But it does not athletes (r=0.402). Since this coefficient of seem to have an influence on performance correlation is positive, the older athletes spend more progression since there is a negative relationship time on dryland than younger. This tendency is between improvement and dryland hours per week similar for male sprinters as well. But weekly dryland for sprinters as well as distance swimmers. Therefore, hours have negative relation with last year athletes should increase dryland workload carefully improvement (r = -0.282). Therefore, distance with age, especially distance swimmers. Coaches and swimmers should spend less time on dryland and athletes should make a decision about increase of more in water. Weekly dryland hours depend on age dryland workload based on evaluation of relation started swimming and age started swimming year between dryland workload and performance round (r=0.317 and r=0.226 respectively). This progression. In some cases, higher strength on means, that the older male distance swimmers were dryland can lead to the reduction of performance when they started long-term training, the more time because of higher drag in water. Thus, this data they train on dryland. However, there is negative suggests that sprinters should work not only on relationship between dryland workload and last year dryland but also on transition from dryland to the improvement. water (swimming with resistance, surgical tubing, Last year improvement has a tendency to be lower paddles, etc.), which is especially important for the for older swimmers than for younger r = -0.251). older swimmers. This corresponds to the data about the age of peak As data shows, the later swimmers started long- performance – distance swimmers tend to be younger term training (age started swimming and age started than sprinters (Sokolovas G., Herr L., 2000). Last swimming year-round) the more they tend to work on

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dryland. However, it seems that dryland workload has positive relation with average of weekly volume is not related to performance improvement swimming yardage. Therefore, based on the distance for distance swimmers as well as for sprinters. swimmers’ data from this study, the greater workload Therefore, swimmers should pay more attention to volume the higher improvement in performance. the swimming workload instead of dryland workload. The age started swimming and year-round There was a significant relationship between swimming has negative relationship with weekly improvement and the age the athlete started yardage in sprinters, while these parameters have swimming year-round. This data suggests that the positive relationship in distance swimmers. Hence, if later a swimmer begins long-term training the greater sprinters started to swim earlier they tend to adapt to we find the rate in performance progression to be. the higher workload volume and need to swim more Last year improvement has no relation with for higher performance. If distance swimmers started average of weekly swimming yardage for sprinters. It to swim earlier they tend to swim lower workload suggests that sprinters should pay more attention to volume. quality of work instead of quantity. For distance swimmers, especially females, last year improvement

Table 1 – Number of Swimmers in each Event Freestyle Freestyle Individual Gender Distance Backstroke Breaststroke Butterfly Sprinters Medley Swimmers Female n=77 23 11 5 13 14 11 Male n=67 22 16 6 9 9 5

Table 2a – Demographic Data (Females) Age Started Hours Spent Dryland Last Year Stroke and Age Started Workouts/ Yardage/ Swimming Swimming/ Hours/ Improvement Distance Swimming Avg Week Avg Week Year-Round Week Avg Week % Freestyle 59625.0 + 6.7 + 2.8 9.3 + 3.7 17.4 + 4.8 4.2 + 2.0 9.1 + 1.5 0.06 + 1.19 Sprinters 18821.5 Freestyle 76850.0 + Distance 6.3 + 3.1 8.7 + 2.3 22.3 + 3.4 4.6 + 1.8 9.7 + 1.2 1.31 + 1.58 9369.1 Swimmers 68333.3 + Backstroke 6.8 + 1.9 9.8 + 3.4 17.4 + 1.3 3.4 + 0.58 8.8 + 0.9 -0.79 + 2.47 20207.3 57100.0 + Breaststroke 6.8 + 3.1 10.2 _ 3.2 18.5 + 3.8 5.3 + 2.0 9.1 + 1.3 1.00 + 2.18 113211.5 53833.3 + Butterfly 5.6 + 2.3 8.1 + 2.2 18.2 + 3.0 4.6 + 1.4 8.6 + 1.1 0.59 + 1.28 8558.2 Individual 66250.0 + 6.6 + 2.0 8.4 + 1.0 21.6 + 4.8 5.5 + 3.0 9.6 + 1.3 0.55 + 1.36 Medley 14380 60906.8 + All Strokes 6.5 + 2.7 9.0 + 2.9 18.8 + 4.8 4.7 + 2.2 9.2 + 1.3 0.51 + 1.62 16763.9

Table 2b – Demographic Data (Males) Age Started Hours Spent Dryland Last Year Stroke and Age Started Workouts/ Yardage/ Swimming Swimming/ Hours/ Improvement Distance Swimming Avg Week Avg Week Year-Round Week Avg Week % Freestyle 55421.0 + 7.1 + 3.0 11.6 + 4.9 18.7 + 4.9 5.6 + 2.0 9.9 + 3.1 0.48 + 1.38 Sprinters 19311.2 Freestyle 73916.7 + Distance 6.0 + 3.1 7.5 + 2.6 22.3 + 4.8 3.5 + 2.0 9.8 + 1.0 0.78 + 1.20 12228.6 Swimmers 56400 + Backstroke 6.8 + 3.1 9.3 + 2.5 19.1 + 2.2 5.3 + 1.5 9.4 + 0.9 0.58 + 1.48 3877.5 62571.4 + Breaststroke 7.6 + 3.0 10.2 + 3.9 19.6 + 3.0 3.7 + 1.5 9.8 + 0.7 0.96 + 1.98 9378.3 56000.0 + Butterfly 5.3 + 2.0 8.0 + 1.9 18.2 + 1.9 4.3 + 1.4 9.4 + 0.7 1.28 + 1.19 11686.4 Individual 84000.0 + 5.0 + 2.2 6.5 + 1.3 19.4 + 2.0 4.5 + 1.6 10.0 + 2.9 -0.87 + 1.54 Medley 5656.8 61811.3 + All Strokes 6.5 + 2.9 9.4 + 3.9 19.6 + 4.1 4.6 + 2.0 9.8 + 2.0 0.63 + 1.46 16409.5

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Table 3 – Correlation between Background Parameters (Female Sprinters, n=23) % Age Started Hours Spent Age Started Dryland Hours/ Workouts/ Avg Yardage/ Avg Improvement Age, Years Swimming Swimming/ Swimming Avg Week Week Week from previous Year-Round Week year Age, Years 1.000 Age Started Swimming 0.225 1.000 Age Started Swimming 0.218 0.802* 1.000 Year-Round Hours Spent Swimming/ 0.214 0.139 0.185 1.000 Week Dryland Hours/ Avg Week 0.551* 0.033 0.039 0.321 1.000 Workouts/ Avg Week 0.186 -0.158 0.010 0.330 0.240 1.000 Yardage/ Avg Week -0.025 -0.325 -0.240 -0.255 -0.177 0.403* 1.000 % Improvement from previous -0.076 0.242 0.442* -0.328 -0.438* 0.028 0.092 1.000 year * Indicates significance of correlation at p<0.05 level.

Table 4 – Correlation between Background Parameters (Female Distance, n=11) % Age Started Hours Spent Age Started Dryland Hours/ Workouts/ Avg Yardage/ Avg Improvement Age, Years Swimming Swimming/ Swimming Avg Week Week Week from previous Year-Round Week year Age, Years 1.000 Age Started Swimming -0.059 1.000 Age Started Swimming 0.048 0.738* 1.000 Year-Round Hours Spent Swimming/ -0.269 -0.053 0.021 1.000 Week Dryland Hours/ Avg Week -0.150 0.035 -0.411 -0.347 1.000 Workouts/ Avg Week 0.003 0.102 -0.174 0.239 0.014 1.000 Yardage/ Avg Week 0.118 0.154 0.116 0.504* -0.076 0.504* 1.000 % Improvement from previous 0.014 0.256 0.214 0.050 -0.080 0.005 0.528* 1.000 year * Indicates significance of correlation at p<0.05 level.

Table 5 – Correlation between Background Parameters (Male Sprinters, n=22) % Age Started Hours Spent Age Started Dryland Hours/ Workouts/ Avg Yardage/ Avg Improvement Age, Years Swimming Swimming/ Swimming Avg Week Week Week from previous Year-Round Week year Age, Years 1.000 Age Started 0.333 1.000 Swimming Age Started Swimming 0.286 0.531* 1.000 Year-Round Hours Spent Swimming/ -0.201 -0.413* -0.301 1.000 Week Dryland Hours/ Avg Week 0.239 0.107 0.384* 0.064 1.000 Workouts/ Avg -0.230 -0.373* 0.151 0.423* 0.357* 1.000 Week Yardage/ Avg Week -0.197 -0.334 -0.184 0.785* 0.128 0.525* 1.000 % Improvement from previous -0.304 0.200 0.082 -0.376* -0.129 -0.166 -0.365* 1.000 year * Indicates significance of correlation at p<0.05 level.

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Table 6 – Correlation between Background Parameters (Male Distance, n=16) % Age Started Hours Spent Age Started Dryland Hours/ Workouts/ Avg Yardage/ Avg Improvement Age, Years Swimming Swimming/ Swimming Avg Week Week Week from previous Year-Round Week year Age, Years 1.000 Age Started Swimming 0.300 1.000 Age Started Swimming 0.218 0.781* 1.000 Year-Round Hours Spent Swimming/ 0.050 0.615* 0.518* 1.000 Week Dryland Hours/ Avg Week 0.402* 0.317 0.226 0.303 1.000 Workouts/ Avg Week -0.206 0.361 0.305 0.545* 0.470* 1.000 Yardage/ Avg Week -0.002 0.502* 0.439* 0.725* 0.752* 0.669* 1.000 % Improvement from previous -0.251 -0.045 -0.237 0.191 -0.282 0.048 0.044 1.000 year * Indicates significance of correlation at p<0.05 level.

levels? First, let’s look at each one of these levels in detail so we get an understanding of each. Rubbish Exactly what the name implies. The communication process is full of rubbish items. Maybe not to the individual, but certainly in the context of helping the teams develop and move towards their desired outcomes. The content at this level has very little to do with anything that is going By Bill Nelson - Australia to help the team. There is very little and, in most As with many things we experience, the process cases, nothing that is going to be communicated that of a team coming together takes time. The amount of will rock the boat of a particular individual or the time for each team to come together relies on a team as a unit. variety of circumstances. Topics of discussion can be … • History of the individual team members. • The weather • Understanding of their roles and • What you did last night responsibilities. • Why you bought brand A car as opposed to • Understanding and commitment to the desired brand B outcomes. • Why you think is going to win one of the • Strength of leadership, either individual or national sporting competitions combined. The “rubbish” level is the introductory part of the • Effective communication. team’s evolution. That is, the team is either new or Of course there are many other influences that are there are a lot of team members that are new that not listed and we could easily spend a few pages make this type of communication necessary. outlining them and even more time discussing them. Yes, necessary. The team has to go through this But the area I want to look at today is the area of process, as it is all about finding out what makes each effective communication within the team. individual tick and what type of communication will Team communication, as everything else within bring this team together. A smart leader will observe the team, goes through an evolutionary process. I this part of the team’s evolution with great interest as believe there are three levels of the evolution in the it can give a great insight into the individual team communication of a team. members but also a great insight as to how the team 1. Rubbish is going to evolve and how long that process may 2. Safe take. 3. Real However, the team does not want to be operating What are the three areas about and what does it at this level of communication for too long. There are mean to the team to communicate at each of these other areas that need addressing … there are jobs that need to be done. Let’s move through the getting-to-

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know you stage so that our team can develop and information to get the job done and to evolve. But the operate at maximum efficiency. communication continues to be done in the safest Safe possible manner. Individually and combined the team has to start Real finding things out. These will include areas such as This is where things that need to get said get said. … operation standards, the rules of engagement, the Opinions are aired, concepts discussed, arguments or how-to … in their areas of operation. So the heated discussions evolve but the bottom line is that communication is now structured to gather and things usually get done because of the disseminate information. But still this is done in a communication process. First and foremost though very safe manner. There are usually no personal this freedom of speech does not mean that the team is comments or attacks made. just constantly going after one another and that things The majority of information is gathered through just get said whenever. There must be a process so the asking of questions. Because most feel that effective communication can be developed. comfortable communicating this way and believe it to All team members need an understanding of what be the safest way. needs to be said at what time, in what structure and in Why do we use a low-pressure gun to wash this what way. The team then structures the piece of machinery? Well, as management explained communication so that everyone is understanding of it to me, this particular piece of equipment is coated each other and understanding of the need for an open in special Teflon to reduce wear and tear and to communication philosophy. reduce friction. If we were to hit it with too hard a It takes a special group of individuals to come spray we may take this coating off. Why do you think together and work together towards a common we should use a larger capacity gun to remove the direction. But it takes something extra – both grease and grime? Not sure, I think we will just see individually and as a combined group – to be able to how this goes first. openly communicate with each other in a structured Safe talk. Question number one was asked to find manner so that what needs to be said, gets said, in a out why, rather than just giving an opinion that way that it never becomes a personal attack on any maybe the gun pressure was too soft. Answer number individual. If there is, then that person knows that the one was given by removing themselves from the attack is to help and benefit the team, its members, answer. “As it was explained to me.” and its future. As much as they probably don’t like it Very rarely does someone give a direct comment at the time, they understand the philosophy behind it. or give their opinion or take a stand in front of the The best statement I have heard in relation to team team. Rarely, if at all, does anyone say directly to communication came after one of the teams I work anyone else what he or she thinks of them or their with had one of these real talk sessions. Admittedly, performance in carrying out their role in front of the it was one of our first real talk sessions and the team team. This is not to say, as the team gets to know one was still looking at the rules of engagement, when another, that certain things don’t get said behind one of the team members stood up and said, closed doors. Obviously, as the team evolves, “In this team, what doesn’t get said just friendships and camaraderie between individuals will grow and groups will form. With this change in gets worse.” structure, there will also be a change in the type of That statement just sums it up beautifully. It is communication. important to say what the team needs to say, but it is It is still safe talk, because you can trust the equally if not more important to have the structure or person you are talking to, as you feel they believe the the how, when and why we are going to openly same things you do. Therefore, your views are not communicate in place. going to cause friction as the people who probably Have a look at where your team is operating as far need to hear what you have to say, never will. It is as the three levels of team talk are concerned. only your friend or colleague who you feel 1. Rubbish comfortable with and believe to have the same views 2. Safe as yourself who will hear what you have to say. 3. Real When the team operates at this level, information Then look at what it is you need to do to get the is being exchanged but the team is still a long way team communicating openly and honestly with each from where they really need to be. No one wants to other but in a structured way so that all team say anything that is going to upset anyone else. The members are happy to openly communicate with each team has evolved past the “rubbish” stage and it other. realises the need for information and relevant

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The success of the team will depend upon each Greene might be as fast at 48 as he is at 24. Randy individual recognising and understanding the benefit Moss might still outrun and out-jump defensive backs to the individual, to the team and to the organisation in 2020. Pavel Bure might be skating as fast 30 years in having an open communication policy. from now as he does today. Fanciful? Don’t bet against it. Whether in one year, three years or five years – the last of those Unnatural Selection being the prediction of most experts – the first Genetic engineering is about to produce a genetically engineered athlete will be secretly new breed of athlete who will obliterate the competing. “It’s not rocket science,” says Theodore limits of human performance Friedmann, director of the gene-therapy program at By E.M. Swift and Don Yaeger, Sports Illustrated UC San Diego and a member of the medical-research In an unmarked cage in the bowels of the committee of the World Anti-Doping Agency University of Pennsylvania’s Department of (WADA). “If you asked any molecular biologist, or Physiology crawls the future of sport. It is a even his students, how he would implant genes to genetically altered mouse. We’ll call him He-Man change muscle function, within half an hour he could because a creature of such importance should be write down three or four ways to do it. The same known by a name, not a number. would apply if you asked him … How would you Soon after He-Man was born, a team of Penn improve oxygen transport? How would you change researchers led by Dr. H. Lee Sweeney injected its athletes so they could jump higher and run faster? Be muscles with a synthetic gene that instructed its taller, stronger, whatever? Because of the whole muscle cells to produce more IGF-1 (insulin-like Human Genome Project (a federally funded effort to growth factor 1). IGF-l is a protein that, in a nutshell, identify the estimated 100,000 genes in human makes muscles grow and helps them repair DNA), synthetic genes are available, and putting themselves when they’ve been damaged. It is genes into people to express new functions is indispensable to the formation and maintenance of becoming reality.” strong physiques. For the most part, when those of us “If this is being done on mice and rats, humans under 30 exercise vigorously, our bodies start aren’t far behind,” says Bengt Saltin, a Swedish producing lots of IGF-1. Our muscles get bigger, and professor of human physiology at the University of we get stronger. and a member of WADA’s special As we age, the muscles stop producing IGF-1 in committee on gene doping. “The only thing keeping the quantities we need to keep our muscles looking as it from happening today is the control problem. For they did when we were younger. They sag, and they example, you can insert a gene to increase EPO don’t repair themselves as effectively as they used to. production” – EPO is a hormone some athletes inject We get slower and weaker. “Even if you train,” says to illicitly boost the production of red blood cells thus Sweeney, “you lose speed.” enhancing their endurance – “but you can’t shut {that It happened to Carl Lewis, Wayne Gretzky and production) off when you want to.” When the Jerry Rice, among others. But it hasn’t happened to technology is developed that will enable us to turn He-Man. Because of the gene that was injected two hormone production on and off at will, says Saltin, years ago, the mouse grew exceptionally large “we’ll have real problems.” muscles, and those muscles keep producing IGF-l. Sweeney believes the IGF-1-inducing gene will He-Man, in the throes of mouse old age, remains as slow the muscle deterioration brought on by muscular mighty as he ever was, an Arnold Schwarzenneger of dystrophy, and he had hoped to have a clinical trial mice. His muscle mass is 60% greater than that of a on humans under way by this spring. But he has normal mouse. He effortlessly climbs a ladder with delayed seeking approval from the Food and Drug 120 grams of weights – equal to three times his body Administration (FDA) because of the 1999 death of a weight – strapped on his back. patient in a different gene-therapy trial at Penn. If “We showed that with a onetime injection of this approval is granted, as is expected, and the synthetic gene we can get bigger muscles in young animals and IGF-1 gene proves safe in the muscular dystrophy that, as they get older, the muscles never change,” trial, the next step would be to conduct a trial of the says Sweeney, whose research is funded by the gene’s ability to maintain a person’s muscle strength National Institutes of Health. “The muscles maintain as that person ages. “All this is being driven by our their size through the whole life of the animal.” aging population,” Sweeney says. “As people get old, The implications for athletes are not lost on they get weak, and if they have an injury, (the muscle Sweeney. Implant this IGF-1 gene into the proper involved) doesn’t repair itself, so they lose even more muscles and Olympic sprint champion Maurice muscle. They lose their mobility. The ability to

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maintain muscle mass is (hugely important) for an performances. More than 100,000 anterior cruciate aging society.” ligaments are torn annually in the US. Damage to “When (Sweeney’s work) is done, it will decrease knee cartilage is also common. Stress fractures the incidence of hip fractures in the elderly,” says account for 15% of all injuries to runners. These Gary Wadler, associate professor at the New York statistics are cited in a February 2000 report University School of Medicine and an advisor to the published by three researchers from the University of White House Office of National Drug Control Policy. Pittsburgh, Dr. Freddie H. Fu, Dr. Johnny Huard and “But you’d better start inventorying the genes Vladimir Martinek, who write that their early because athletes will be trying to get them. That’s the findings show recovery from sports-related injuries plain truth. His work has the potential to be misused. involving slow-healing tissues can be significantly It won’t be long before someone does a kinesiologic sped up and enhanced through gene therapy – study of a pitcher’s motion, say, to determine which specifically, by introducing genes, like the synthetic muscles should be enhanced for throwing a baseball. IGF-1 gene, that express growth factors. “One day Then with the injection of the IGF-1 gene you create injured tendons, cartilage or ligaments will be a super-pitcher. The only way you’ll be able to prove repaired through an injection,” says Wadler. “It will an athlete is cheating is through a muscle biopsy, and be like a salamander regrowing a tail.” that’s not going to happen.” Bobby Orr, his knees crippled from six WADA, a two-year-old organisation that was operations, would not have had to retire at age 30. founded by the International Olympic Committee Joe Namath would not have limped off the field for odd), is so worried about the possible impact of the last time at 34. His elbow pain gone, Sandy genetic research on sport that it’s hosting a Koufax could have pitched past 30. Tantalising, yes? symposium on gene manipulation in September in A little frightening, too. As at the dawn of any age, Cold Spring Harbour, NY. The purpose is to discuss man’s venture into genetic engineering will have its the ethics of the matter. Is gene therapy, the medical champions and its detractors. But it won’t be stopped. use of genes to repair an illness or injury, acceptable Time will tell whether we are on the brink of for Olympic athletes? Is gene enhancement, the enrichment or the brink of disaster. implantation of genes to increase the performance of “The sports world was not prepared for anabolic a perfectly healthy body, unacceptable? Are there steroids,” says Syvasalmi. “We can’t get behind (on a grey areas somewhere in-between? doping trend) again. By looking at gene enhancement “I am very clear on this,” says IOC Medical now, we hope to raise the ethical issues and appeal to Commission vice chairman Jacques Rogge of the ethics of athletes.” Belgium, an orthopaedic surgeon who may succeed The ethics of athletes? That’s a good one. If Juan Antonio Samaranch later this year as head of the history has taught us anything, it’s that athletes will Olympic movement. “Genetic manipulation is there do anything, try anything and risk everything to win. to treat people who have ailments, not there to treat a “Go all the way back to the ancient Greek Olympics healthy person.” and you’ll find stories,” says Saltin. “Man has always However, the IGF-1 gene repairs and enhances believed there was something he could put in his muscle tissue. It also keeps the muscles churning out mouth to help him win. Gene manipulation is only insulin-like growth factor-1 indefinitely, which the next step. I guess I’m naive, but I hope that ethics theoretically could allow the athlete to perform at an will win out. If I’m wrong, it’s the end of sport as we optimal level years past what is now considered his know it. Sport will be a circus of unbelievable prime. Is WADA going to forbid the injured athlete performances.” from using that particular form of gene therapy – one Norwegian speed skater Johann Olav Koss, a that may well be available to the public – on the triple Olympic gold medallist in 1994, knows grounds it might fix him better than new? something about both unbelievable performances and In fact, there’s a tremendous upside to these the nature of athletes. A recent graduate of the forays into the genetic minefield that even the nay- University of Queensland medical school in Australia sayers see. “This gene manipulation is not all bad,” and an athlete’s representative to both the IOC and says WADA’s secretary general, Harri Syvasalmi of WADA, Koss doesn’t know whether to be frightened Finland. “We have to accept that some of these of gene manipulation from an athlete’s perspective or enhancements will be wonderful, especially for a doctor’s. “Athletes should realise the research that’s athletes who are injured.” been done in this field is absolutely not good enough It isn’t only professional athletes who stand to to know the risk of long-term damage,” he says. benefit. Weekend warriors could see a marked “Don’t let the doctors tell you differently. There is no improvement in the quality of their lives and athletic knowledge about the potentially damaging side

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effects of genetic changes.” Saying that, we also They’re 21st century Fausts, willing to bargain future know some athletes don’t care about long-term risk. health for present glory. “This is an ethical question, not only for sport, but Sweeney has certainly discovered that. He has for the human race,” Koss continues. “You are already been contacted by several athletes, most of tinkering with nature. How far are you going to go? them weightlifters, who have heard about his What is acceptable? What will be the effect long- research and wonder if he’s looking for human term? Why shouldn’t we create something volunteers on whom to test the IGF-1 gene. “They genetically that is much smarter, stronger and better wanted to know what I thought it would do for them than a human? Why shouldn’t we put wings on a and what the safety issues were,” Sweeney says. human? Why shouldn’t we give humans the eyes of a “Then the main question was how they could get it. I fly? Then we are no longer human, we are something told them I had no safety data on humans whatsoever, else. You could eliminate the human race. but based on the mice; I didn’t think it was a big risk. There are many reasons that we should not go They were fine with that. Safety data didn’t mean down that road. Trouble is, world-class athletes, even anything to them. They basically said they were without genetic enhancement, are a different breed. willing to do it right now. I told them the FDA “An atmosphere has been created in which it doesn’t wouldn’t be fine with that and I could go to jail if I matter if you cheat,” says Koss, “as long as you win.” helped them.” Over the years sports officials from many What are the risks of genetic engineering? The countries have proved they’re as prone to embrace theories range from Koss’s worries about the that mentality as the athletes they oversee. East elimination of the human race as we know it, to only Germany’s state-run steroid program, which has slightly less apocalyptic scenarios involving come to light in the last couple of years, exacted a genetically altered viruses running amok and genes terrible physical and psychological toll from a spinning out of control. Right now the preferred generation of that country’s athletes. No nation’s delivery vehicle for a gene like the one Sweeney ruling sports bodies are above suspicion, including implanted in He-Man is a common virus. Essentially, those from the US. Small wonder, then, that among the virus is denuded of its illness-causing WADA’s long-term fears is state-sponsored cloning. characteristics and all genes, then stuffed with a “It’s a real issue for sport,” says Saltin. “If you’re a synthetic gene and injected into a particular muscle country, why not take the chance and clone Pele – or or organ. If all goes well, the new gene will live 25 Peles – and engineer an entire team?” harmoniously within the host for the rest of the host’s A Quebec company called Clonaid may have life, reproducing itself in the new cells it helps create already begun human cloning experiments. Using the and merrily expressing whatever function it was DNA of a dead infant, the company is supposedly selected to express. trying to clone another child for bereaved parents for If things go badly, the gene could sit sullenly in its $500,000. Since DNA can be obtained from a strand new home and refuse to express. Far worse, the of hair, the imagination races with visions of body’s natural defence mechanisms could kick into molecular biology students of an entrepreneurial bent gear and attack the virus or the synthetic gene, as swooping in to gather hair after Tiger Woods leaves a happened in the gene-therapy trial at Penn two years barbershop and then selling the strands for ago, when a young patient who’d had a gene injected underground cloning experiments. into his hepatic artery died after his body’s immune “I honestly believe that if the hadn’t system shut down his liver. fallen apart, it would be genetically altering humans Then there are the control issues to which Saltin by now,” Sweeney says. “The Soviets were always referred. Who’s calling the shots, you or your new more willing to push the envelope than we’re allowed gene? What if in its enthusiasm, your new gene to here. And the next generation of athletes, give their overdoes it and gives you too much of a good thing? children altered genes to determine all kinds of Be careful of what you wish for. Visions of 12-foot- talents, then watch them grow. Who knows where it tall basketball players come to mind, and football would go?” players with muscles so immense and powerful that No one. Athletes, though, are sure to step forward they can’t be supported by the surrounding tendons for many of the experiments. Even after knowing the and skeletal structure. potentially damaging, sometimes fatal, side effects of Genetically altered houseflies demonstrated a the performance-enhancing drugs now available, variation of the latter problem. Researchers found athletes of all cultures have not hesitated to that they could genetically enhance a fly’s flight experiment with steroids, EPO, human growth muscles so that they were 300% stronger than hormone, blood doping and God knows what else. normal. That was the good news. The bad news was

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that the fly couldn’t get off the ground. “The fly long to show up, most of the treatments suggested actually lost power because it couldn’t make its don’t work consistently, and there is no reliable way wings move fast enough,” explains Sweeney. “It’s a to prevent the problem except taking it easy. good example of why we need to learn more about If you overdo any kind of physical effort ... how muscle groups work and interact.” working out longer than usual or harder than usual ... Try to explain that to a college lineman yearning about 12-48 hours later you will develop very stiff, to be drafted by the NFL, who learns that with one sore muscles. In the sports medicine community, this injection of something called growth-hormone- is called delayed onset muscle soreness, known as releasing hormone (GHRH) he could gain 70-80 DOMS for short. Those of us who taper for the big pounds of muscle. “If athletes are willing to take Meets, swimming faster than usual, can attest to the HGH (human growth hormone),” says Sweeney, fact that everything hurts ... even the eyebrows. This referring to a banned substance believed to be widely can bring on a disconcerting feeling of “I’m in used among Olympic athletes, “this is, in my opinion, trouble; I don’t feel good even in the taper; how can I safer, cheaper and probably gets better results. ever do well at the Meet?” This seems to be the price GHRH will be the next great problem for athletics.” we pay for swimming fast; but pain is still a signal In research conducted by Dr. Robert Schwartz of that something is wrong, so let’s see what you can do Baylor College of Medicine, piglets injected with to minimise the problem. GHRH grew 37% heavier than their siblings and had Muscle Damage and Soreness 10% less fat. The pigs were stronger and leaner. Hard exercise causes muscle damage. In fact, this GHRH is different from HGH in that it sends a signal is the principle you have to follow to increase muscle to the pituitary gland to start cranking out growth size. “Muscle damage must precede size increases. hormones. And keep cranking. The growth hormones The repair process causes increased muscle size,” aren’t introduced externally, so the body tends to says William Evans, Ph.D., at Penn State University. accept them. “This has got the pig farmers all excited, If you looked under a microscope at your sore but I know that athletes read many of these scientific muscles after a hard or fast workout, you would see journals,” says Sweeney. “So I’m sure some out there torn and ruptured individual muscle cells, and are already looking into it. The only thing I’d advise breakdown of the membranes between them. There is to be sure to put it into a muscle you’re not too are some components of cells that are too large to fond of, in case one day you want to stop growing, escape from normal cells, but when cells are beaten you could just cut that muscle out.” up and have broken membranes, the large molecules One thing is clear. We’ll all share an interest in escape and end up in your bloodstream. This is useful genetic enhancement, whether for something as to researchers, because they can study muscle simple as a hair-growth gene to end our baldness or damage by taking blood samples rather than muscle as potentially life-changing as the ability to remain biopsies. An enzyme called creatine kinase (CK) is an mobile, even spry, in our dotage. example, which is often used as an index of muscle “The public will accept genetic interventions damage. Another enzyme called lactate because it will want them,” says Sweeney. “I see a dehydrogenase is an example of a molecule that day when this is going to be commonly used in the comes from the breakdown of the lipid cell population because the population does not like membranes themselves, and it also leaves its getting old and weak and ending up in a wheelchair. “footprints” in the blood. Concentrations of these Once society accepts it, the Olympic committee is “escaped” enzymes are seen to rise as high as 2-10 going to have to deal with it. The days that it can try times normal in the blood depending upon type, to stop it are numbered.” duration, and intensity of training bouts. Muscle cell damage not only leaves you stiff and sore, you also lose some muscle strength; you won’t be able to move as well as normal, and you may have Even My swelling. The kind of exercise you perform can affect how you feel. Sometimes your muscles stretch and Eyebrows Hurt! return to their original size; this is called eccentric By Edward H. Nessel, R.Ph., M.S., M.P.H. exercise. (If the muscle has not been pre-stretched Just about everyone who strives to be the best before use, the limited range-of-motion (ROM) will they can be develops sore muscles at some time, so it allow tor eccentric activity to predominate.) Other is amazing that this is still mostly a mystery. times your muscles contract and return to their Consider this … we don’t really understand the main original size … this is called concentric exercise. source of pain, we don’t understand why it takes so (Here, pre-stretching will prevent muscle tearing as

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the muscle tries to move through its accustomed inflammatories in this situation; the results have been range-of-motion.) Lifting weights in an arm-curl is very inconsistent; sometimes they seem to help, but concentric; letting the weight down to lengthen the more often they do not. Topical products that contain arm is eccentric. counter-irritants, such as menthol, seem to stimulate Almost all current theories acknowledge that blood flow. Other topicals contain anti- eccentric action is the primary initiator of muscle inflammatories such as trolamine salicylate, a relative soreness. Many studies over the years have compared of aspirin. Both kinds of products may help a little by concentric, eccentric, and static muscle actions, with making you “feel” better with a counter-irritant those performing eccentric activity having, by far, the effect, but there is no evidence that they actually most muscle soreness. A rather clear-cut study was promote healing. Cold applications also provide no undertaken in the 1980’s having test subjects run on a actual healing but may keep swelling and in-sight treadmill for 45 minutes on two separate days. bleeding down to a minimum immediately after Initially, they would run on a level grade. Another activity; this could indirectly help the situation. But day they would run on a 10% downhill grade. No muscle spasm and contraction can result from intense muscle required extensive eccentric action, resulted cold, so cold (cryo) therapy should be limited to in considerable soreness within 24-48 hours, even short-term immediate after-use application. On the though the blood lactate levels, previously thought to other hand, adding heat such as with a heating pad cause muscle soreness, were much higher with level (moist heat being better than dry heat) some hours running. later does provide for muscle-relaxation and High-intensity, speed workouts can also affect increased blood flow, allowing for accelerated how you feel. Muscles become sore after faster muscle repair. movement, even if the force and work levels were Minimising DOMS higher at slower speeds, according to studies from Good training habits help. First, start with slow East Carolina University and the University of warm-up. Cold muscles suddenly put to work are Wyoming., Sometimes you may hear that protein loss more likely to become damaged than warmed-up is a factor in sore muscles, but this is not the case. It ones. Also, warm-ups help you relax, and put you in is true that exercise increases protein turnover a right frame of mind to tackle a challenging because some is broken down and is replaced during workout. Warm-ups gradually increase your heart repair, but the amount is much less than most would and breathing rates, and increase the flow of oxygen believe. Most Americans get about 15% of their total and nutrients to your muscles before you begin to calories from protein, which is about twice the work them hard. They also allow a gradual increase recommended dietary allowance. in the speed and strength of muscle contractions, and Generally, they don’t need extra in their diet, or a decrease in joint stiffness. About 15 minutes should protein, or amino acid supplements for that matter. be allotted to each workout for this most important of But those engaged in high-intensity, strength- rituals. Ideally, holding the stretch for about demanding athletic endeavours; probably do need 30seconds. This overcomes the body’s resistance to more protein than the average. As much as one gram stretching and allows for the muscle’s full-range-of- of protein per pound of body of weight might be motion. needed to build and sustain muscles and the power Wise athletes cool down after workouts or races. they generate. If you suddenly quit, your heart and breathing rates Preventing DOMS is Tough will soon go back to resisting levels, but your Researchers have worked hard to try to prevent muscles retain by-products such as lactate. If you muscle soreness, but usually their ideas haven’t continue to exercise at a lower intensity (about 60% worked. For example, when you work out, you of maximum effort), you keep your heart pumping at breathe faster because you need more oxygen to burn a somewhat higher than resting level. This keeps the muscle fuel faster. Some of the extra oxygen causes supply of nutrients coming to help clear out your an increase in reactions that produce free radicals, muscles. which can cause damage even with anti-oxidant The main causes of DOMS are sudden increases vitamins, but they don’t reduce muscle soreness. in intensity or duration of workouts, or hard races. Vitamins C and E and Beta-Carotene made no Large forces intensely-applied to the relatively small difference to the after-effects of intense training of a cross-sectional area of a muscle produced cell- rower at Cal Berkeley. membrane rupture, leakage of calcium and eventually There are similarities between sore muscles and necrosis (cell death) that peaks about 48 hours after inflammation, which causes pain, redness, stiffness, the exercise. To build a training program logically, and swelling. It would sound logical to use anti- keep your training intensity and duration during the

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same week. These guidelines will allow your body to bout of exercise. Pineapples contain bromalains; recover properly, and adapt slowly to improve papaya, mangos, and passion fruit contain papace and performance levels. The military, on the other hand, papain. These fruits (must be fresh, not processed) is not famous for its logic and chooses to condition eaten daily can provide that little bit of added help in its recruits with just the opposite tactic … intense allowing the body to recover faster. In fact, for the exercise every day with the expectation that 2000 Olympic Games in Sydney, the coaches of the eventually pain and stiffness will dissipate. German National Team have mandated the eating of You cannot over-emphasise the importance of such fruits to allow their athletes to train and race adequate recovery from one workout before you harder and then aid them in the recovery process. begin your next; following hard workouts with easier They are also using a product called Wobenzym N, ones is one way to implement this. And remember to which contains the enzymes pancreatin, papain, eat a high-carbohydrate, low fat diet so your muscles bromelain, trypsin and chymotrypsin plus the have plenty of fuel. antioxidant rutin in the hopes of ensuring that all the Handling Sore Muscles athletes get the necessary quantities of these If you follow the ground rules but end up sore reparative enzymes. anyway, what then? Conventional injury treatments Ask anyone who has weathered the multi-swim don’t seem to work well for DOMS, and there is now battles at zones or nationals. They are usually so some evidence that the anti-inflammatories (Motrin, beat-up that even their eyebrows hurt! Aleve, etc.) may actually retard healing due to their References: 1. Abernethy P.J., Thayer R. & Taylor A.W. (1990). Acute and prostaglandin inhibition (prostaglandins allow the chronic responses of skeletal muscle to endurance and sprint body to trigger natural responses to infection and exercise. SPORTS MEDICINE, 10; pp.365-389. injury). Relief provided by these medicines seems to 2. Armstrong R.B., Warren G.L., & Warren J.A. (1991). come mainly from their analgesic (pain-relieving) Mechanisms of exercised-induced muscle fiber injury. SPORTS MEDICINE, 212, pp.184-201. properties and from reducing the attendant swelling 3. Ebbeling C.B., & Clarckson P.M., (1989). Exercise-induced surrounding the inflamed area. muscle damage and adaptation. SPORTS MEDICINE, 7, You can try massage; most who do find it makes pp.207-234. them feel good, even though it hasn’t been proven to 4. Kuipers H., Keizer H.A., Verstappen F.T.J., & Costill D.L., speed healing. A series of tests have shown that when (1985). Influence of a prostaglandin-inhibiting drug on muscle soreness after eccentric work. INTERNATIONAL athletes worked out hard and followed up two hours JOURNAL OF SPORTS MEDICINE, 6, pp.336-339. later with 30 minutes of massage, their blood CK 5. Talag T.S. (1973). Residual muscular soreness as influenced levels were lower, a kind of white blood cell called by concentric, eccentric, and static contractions. neutrophils that helps fight inflammation increased, RESEARCH QUARTERLY, 44, pp.458-469. 6. Wilmore Jack W., Costill David, (1994). PHYSIOLOGY and the athletes reported lower levels of DOMS, OF SPORT AND EXERCISE, Human Kinetics, pp.78-80. compared to a placebo treatment with “medication.” 7. Sports Supplements; PHARMACIST’S LETTER, vol.16, You can expect best results from a certified massage no.9; September 2000; page 53. therapist, but self-massage and the use of hand-held massagers are also good. Small amounts of moderate exercise (active recovery) are much better than inactivity (passive (The following articles have been reproduced from recovery). You want to give your body a prod to American Swimming Magazine, 2001/Issue 2) stimulate natural healing processes, but not enough to cause more damage. Usually, one recovers in a few Boys By John Leonard days from intense activity and is the better for it. Well everyone has suddenly woken up. The topic Hard races need more caution, but in a multi-day du jour is “what’s wrong with American Boys?” championship, recovery must be timed to allow for Everywhere you look nowadays, there is an article on repeat competition. A prescribed warm-down after boys. How to raise ‘em, how to graze ‘em, how to each swim would be the most beneficial, along with make ‘em whole. We have caught on to the fact that massage at the end of the day’s events. male college admissions are way down, male sports There is one more area of thought that I want to participation is way down, and male dysfunctional present even though to traditionalists it may seem a behavior is way up. The Media is alert to the bit of a “stretch” (pun intended) in physiologic problem. Club swim coaches have been well ahead of reasoning: the eating of certain fruits which contain the media curve for 10 years now. They see up to enzymes that reduce oedema (swelling) and 80% of their teams being dominated by girls. inflammation and break up dead and damaged tissue Why? to help heal and repair muscles sooner for the next

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Pet theories abound and split the ladies into two groups, one for 9 and 10 1. Males don’t want to be measured by traditional year olds, and the other for the 11-14 group of girls. sports. (Hence the rise of “extreme [non- The boys do one day less a week than the older measured] sports.”) girls, and go fifteen minutes less a day. They also do 2. There is too much competition for the male athlete training programs that are more technique oriented from other sports, especially those that can earn and contain less volume than the ladies. “We worried real money. (What’s different? It’s always been in the beginning that the older girls group might get like that.) too social, but with the boys out of it, it actually went 3. There are fewer “serious” sports for women. the other way, and they are now a very serious (Seen USA Today lately? Where’s the lack?) training group. Meanwhile, the boys’ team has grown 4. Boys don’t like the discipline inherent in because they bring their buddies into an all-male swimming practice. (Hence the threat from video workout. We assigned John Burke, one of our full- games ... instant reward.) time coaches who is very enthusiastic, to the group. 5. Boys are into video games. Cheap thrills, no risks. He’s been key to making the boys successful.” Bob And cool technology. (These things don’t appeal himself is coaching the older girls group. Bob also to girls? Seemingly not as much as to boys.) noted that with changing coaches in the groups each 6. Boys hate Speedos. (For a variety of reasons ... year or season, they keep the overall program fresh. the fact that short suits are 180 degrees from The older girls were in the water for 1:45 per today’s fashion trend for one.) What will the rise session, the boys group, 1:30 per session. This of the long Speedo Spiderman suits mean to this? season, with a new pool coming into play, they will 7. Boys hate structure. Girls love structure. Most have the boys group and the younger girls group at swim coaches are providers of highly structured the same time schedule in the same pool, in different and disciplined programs. Hence, we attract girls groups. “The boys get a bit more leeway in the and repel males. discipline areas” said Bob, “and they do a bit less 8. No male role models in the sport. The media loves volume of training, with a greater technique female swimmers, especially from Atlanta emphasis. Meanwhile, the older girls have become a Olympic Games. We see Jenny, Dara, Amy, and serious training group and get a bit more coaching so on all the time (and well earned). Less often do pressure to perform, which is good for them, at their we see Josh, Lenny, and Tom Wilkens. This is age.” With Tom Himes off developing a satellite self-fulfilling. Fewer male swimmers, fewer make program for North Baltimore, and , it to the top of the world. Murray Stephens and John Burke working with the 9. Success in the female side of the sport is easier to original team group, North Baltimore is courageous come by since more countries take men’s in trying out some new models for development in swimming seriously. young men. So far, it’s paying dividends. 10. Boys don’t like getting their butt whipped by girls At the High School level, Coach Kirk Price at all the way from age 8 to age 14 or later. Until the Cherry Creek High School in Englewood, CO had great equaliser of puberty kicks in, boys can’t stay some great insights; “today, some of the difficulties with girls in training or much of anything else. in getting boys in sports start right at the school level. Are they true? There is probably some truth to all With political correctness, it seems like the schools of them, and in many examples, the problem is try to get the boys to act like the girls in school. Now regional, with importance depending on where you that’s not all bad, but it is in a number of ways. Boys are. want to act like boys, behave like boys, and it is The Trend Busters different than many girls. When you have an all-boys Like all trends some people spot them first, and team, the interactions are different than when you some people find a way to counteract them first. The have a school team comprised of both boys and point of this article is to girls.” highlight some of those “Boys want to act like boys, behave like boys, Coach Price coaches coaches and programs and it is different than many girls.” 50-60 boys in high that are bucking the trend school swimming each and being highly successful with males in the sport. year, as well as 180 male tennis players. He thinks Bob Bowman of North Baltimore reports that they re- that in many places both sports are seen as “wimpy” look at and sort of “re-invent” their program each and not masculine, but at his school, a lot of hard year. About 18 months ago, they devised some new work and good thinking have gone into making both groups, with all the 9-13 year old boys in one group, sports hard work, and more importantly, something the boys can take real pride in, being a part of the

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team. Coach Price says he puts a lot of effort in used with particular success for virilization of having the older athletes on the teams (seniors and adolescent girls and female athletes. Perhaps the most juniors) mentor the freshmen and sophs. This remarkable aspect of this large and still ongoing connection with the older males is of vital importance global experiment is its widely accepted clandestine to swimmers coming out for the team the first time. nature. Although the drug experiments involved Coach Price offered one more compelling many thousands of athletes, physicians, scientists, observation; “I have an open phone line to the and sports and government officials, and although the parents, and I keep what we talk about totally private. success of these programs has been publicized Today, swim parents have had their children involved through print, radio, and television, the nature of the in sports for a long time and have some knowledge. program and its results largely have been kept To shut them out is wrong, so we work hard at inaccessible to direct scientific, medical, or judicially communicating with them. And teenage boys would valid investigation. rather die than tell you, the coach, when they have a problem. So if you have a thick enough skin to talk Since the mid-1970s, the use of androgenic with parents, you can learn a lot about which boy is steroids and other hormonal performance-enhancing having a problem with what item.” drugs has been officially banned by sports authorities, and their usage has been controlled Doping in Sports Symposium through analysis of urine samples taken at the time of competition … i.e. after drug withdrawal, a rather Hormonal Doping and Androgenization of inefficient and insensitive method. In addition, in Athletes: A Secret Program of the German many countries the use of such drugs in sports has Democratic Republic Government been declared illegal and prosecuted. But these Part 1 measures have had relatively little impact. Werner W. Franke – Division of Cell Biology/0110, Occasionally, some athletes tested positive and were German Cancer Research Centre, 1m Neuenheimer Feld banned from competition for a period, but these 280, D-69120 Heidelberg, Germany. occurrences were generally considered exceptions, Brigitte Berendonk – Holderlin High School, Heidelberg, and the athletes caught were regarded as “black Germany. sheep.” The reasons for this secrecy and Several classified documents saved after the collapse of the German Democratic Republic (GDR) in 1990 describe misinformation of the public are multifold and may the promotion by the government of the use of drugs, include the desire to protect the clean image of notably androgenic steroids, in high-performance sports international sports for political and mercantile (doping). Top-secret doctoral theses, scientific reports, purposes. progress reports of grants, proceedings from symposia of experts, and reports of physicians and scientists who served as unofficial collaborators for the Ministry for State Athletes and coaches deny publicly and Security (“Stasi”) reveal that from 1966 on, hundreds of tenaciously the use of these drugs – not only because physicians and scientists, including top-ranking professors, of the official ban and the recognition that such use is performed doping research and administered prescription a violation of the principles of fairness and openness drugs as well as unapproved experimental drug preparations. Several thousand athletes were treated with in sports, but also because athletes and sports androgens every year, including minors of each sex. organisations do not want to acknowledge that their Special emphasis was placed on administering androgens achievements were not “all-natural” … i.e. solely due to women and adolescent girls because this practice to individual talent and effort, but instead were drug- proved to be particularly effective for sports performance. dependent. Consequently, deception is basic to Damaging side effects were recorded, some of which required surgical or medical intervention. In addition, doping, and athletes, coaches, physicians, and several prominent scientists and sports physicians of the officials have frequently and emphatically denied any GDR contributed to the development of methods of drug use of androgenic hormones, even before these drugs administration that would evade detection by international were officially banned. doping controls.

The role that scientists and physicians have played A Global Experiment in Secrecy in this clandestine system is particularly sad, not only

because these professionals actively contributed to One of the largest pharmacological experiments in the worldwide cheating, but also because they history has been running for more than three decades, violated scientific and medical ethics. Remarkably, namely, the administration of drugs to athletes to only a few of the physicians involved in doping have enhance performance in many different kinds of been held accountable for their misconduct and sports. Notably, androgenic-anabolic steroids were unethical behaviour.

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Science institutes in the development and After a period of scientific controversy, it is now administration of doping drugs in sports, in clear that androgenic-anabolic hormones are effective particular, the Central Institute for Microbiology and in enhancing performance in sports. Moreover, as has Experimental Therapy in Jena and the Institute for been demonstrated through scientific and official Research on Active Agents in Berlin. court documents, including secret doctoral theses and scientific reports, the positive effects of these and Also found were a series of scientific reports from other hormonal drugs on muscle strength, the FKS and the research centres of the various sports aggressiveness, and performance in elite sports were associations and (a handwritten protocol book, giving common knowledge and had been in practice since the times and dosages of administration of the early 1960s for male athletes and since 1968 for androgenic-anabolic steroids to hundreds of male and female athletes. By far the most extensive and female athletes. In addition, the Deputy Director and detailed documentation of this systematic drug abuse Chief Physician of the SMD (and the GDR doping has come from the secret government files of one of system), Manfred Hoppner, himself sold some of the the most successful sports nations of all times, the most incriminating documents to the weekly German Democratic Republic (GDR). magazine Stern. Furthermore, since 1994, highly classified reports have been found that identify MDs Documents of the GDR Governments Doping and PhDs of the GDR sports system who acted as System “unofficial collaborators” with the MfS and security police, Stasi; in this capacity they regularly reported All documents of the governmentally organised (under a code name) “problems,” notably, those and controlled hormonal doping in the GDR sports related to international sports affairs, the doping system were classified and accessible only to selected system, and possible signs of impending defection of persons (“cadres”). The security was controlled by persons from the GDR. These Stasi reports, some of the Ministry for State Security. After the political which cover >30 years and >1000 pages, like other turn (“die Wende”) in late 1989, some information Stasi reports include examples in which a “friend” about a systematic doping system in the GDR, spies on a friend, a coach on his athletes, a physician although undocumented, leaked to the Western press. on his patients, or even a husband on his wife; some At the same time, some of the officials of the GDR also spied on their colleagues in other countries. sport system apparently took care to assure that all Altogether, >150 documents have been discovered compromising documents were either destroyed or that deal with the systematic doping in the GDR collected by the Sports Medical Service. Many sports system. These documents provide detailed documents ‘disappeared” from official libraries, information – e.g. type of drugs, times of including several doctoral theses. administration and of pre-competition withdrawal, annual and daily dosages, damaging side effects to Some documents were saved, however, specific athletes – of the specific doping drug particularly those stored at the Medical Academy of programs of >400 individual athletes. We have the National People’s Army in Bad Saarow, east of documented this evidence in several recent Berlin. We, the authors of this article, succeeded in publications, including an expert report published by acquiring several of the secret doctoral theses (for the the Bundestag, the German parliament. degrees of Doctor of Medicine or Doctor of Medical Sciences) that report the results of the effects, side The Early Phase, 1966-1974: An Irresistible effects, and damages observed during controlled Temptation for a Prestige-Seeking Government administrations of steroids and certain peptide hormones to students, world-class athletes, and In the 1960s the GDR was a relatively obscure minors. Most of this work had been performed in country with a Cold War image and dominated by the Saxony, at the Research Institute for Physical Culture “Iron Curtain” surrounding it. GDR politicians soon and Sports in Leipzig, and at the Central Doping discerned that athletic performance would be one of Control Laboratory in Kreischa. In addition, one of the fastest and cheapest means of obtaining us (W.W.F.), who in late 1990 served on a committee international prestige for a country with a population of the German Science Council that evaluated the of only 17 million. Great efforts were made to research institutes of the former Academy of improve athletic success, from the systematic Sciences of the GDR, identified and copied some selection of talented children for special sports classified documents showing the involvement of the schools to the systematic use of illegal drugs. All of GDR research ministry and some of the Academy of

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these efforts were organised efficiently and with were so spectacular, particularly in female athletes in totalitarian security measures. strength-dependent events, that few competitors not Success was real and obvious; from 1972 on, the using the drugs had a chance of winning. small GDR was consistently in the top ranks of the medal counts, along with the US and the Soviet Union. Most of these medals were won with the help of banned drugs used for performance enhancement. Oral-Turinabol, the androgenic-anabolic steroid produced by the state-owned pharmaceutical company, VEB Jenapharm (Jena, Thuringia, GDR), was the compound most frequently used.

This steroid, a chlor-substituted version of methandrostenolone, had been introduced for clinical use in 1965; by 1966, it was already being abused and administered to male athletes in the GDR sports system to enhance muscle strength, aggressiveness, and performance. At that time, androgenic steroids were already in widespread use among athletes proficient in muscle strength-dependent events in many countries, notably the US. In their preparations for the Olympic Games of 1968, however, GDR officials crossed another ethical barrier and administered androgenic hormones to female athletes. The results of the administration of Oral- Turinabol to male and female athletes during the 1968-1972 Olympic cycle were systematically evaluated in various kinds of events. One of the most important documents, a 1973 secret report by prominent doctors and coaches on the “on-off’ analysis of drug effects in the shot-put and throwing events in athletics shows the drug-induced enhancement of performance for 40 world-class athletes. Figure 1F1 presents a spectacular example, the drug effects on a woman shot-putter, and shows how her performance was reproducibly increased by -2m after daily intake of two tablets (10mg) of Oral- Turinabol for only 11 weeks. Similarly marked Figure 1. Effects of an androgenic-anabolic steroid, Oral-Turinabol, on the shot-put performance (in metres, y-axis) of a female athlete effects were reported for other athletes, particularly (code identification 1/68 in a, 1/69 in b, and 1/72 in c) directly women, and starting in 1969, this effect was further photographed from the secret scientific report of Bauersfeld et al., enhanced by the administration of increasingly higher as one of the numerous examples documented, chosen here because of its historic importance as the first documented case of doses of the drug discontinuously in cycles of a few androgenic doping of a woman. (a) 1968. The rectangle from July weeks each (Figure 1cF1). In their report, these 28 to October 13 shows the period of drug administration, and the numbers above each date show the number of tablets taken per authors also introduced new terminology to code the week (here, 14, or 10mg per day). The curve presents the results substances used. They proposed henceforth to refer to of the specific competitions, showing the increase of strength and these drugs as Unterstutzende Mittel (UM … i.e. performance in a fully trained woman. At the time of the first drug application in 1968, the athlete had been well trained for almost 14 “supporting means”), stating, “Under UM we refer years. Under the influence of the drug, however, she gained exclusively to anabolic steroids.” unprecedented muscle strength and improved her records dramatically within a few weeks. (b) 1969. The steroid was given in three cycles and at various dosages, from 7 to 21 tablets per week The use of the drug rapidly spread to other kinds (i.e. 5-15mg daily). Without the drug, she could not reach 18m but of sports, and according to Hoppner, many, if not all, when taking the drug, she improved her world record once more, medal-winning GDR athletes in strength- and speed- to 20.10m. (c) 1972. She took even more of the androgenic hormone, with daily dosages of up to 7 tablets per day (35mg), in dependent events at the Olympic Games of 1972 in four cycles, for a total androgenic load of 1450mg for the year. Munich had been treated with Oral-Turinabol. The This led to her top performances in the winter indoor season (left curve) as well as in the summer (right curve) and another personal effects of the treatment with androgenic hormones best (20.22m). Note the much lower performance at times off the

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drug or after only short periods of androgenization. Also, after four Since the early 1970s many athletes of the GDR, years of systematic androgenization, her basic strength level even when not taking the drug had also increased by –1m, indicative of notably females, were given not only oral androgenic a residual effect. steroids but also injections with androgenic hormones, including nandrolone esters or, most In the GDR of the 1970s, the use of this and other frequently, testosterone esters. androgenic hormones became customary among athletes, including minors. For a talented female The strong virilizing side effects of injectable athlete, it was a no-win situation: They could either testosterone esters were accepted by most female take it (the drug) or leave it (give up competitive athletes, but some refused to participate in this sports). The dosages were also drastically increased, additional testosterone injection program. Moreover, at least until the late 1970s, when some of the several other classes of doping drugs, from stimulants damaging side effects became so overt that in the (e.g. amphetamines) to oligopeptides (e.g. oxytocin), swimming events of the Olympic Games in Montreal were also used. Because the effect of doping with 1976, where the GDR won 11 out of 13 events, androgenic hormones was so spectacular in female journalists were inquiring about the strangely deep- athletes, the abuse of such drugs rapidly spread not sounding voices of the broad-shouldered GDR only to Eastern Bloc countries but also, since the female swimmers. mid-1970s, to countries of the Western world, including and in particular the US. In a summary report to the Stasi on March 3, 1977, SMD Deputy Director Hoppner (Vol.II of his Thus, the women with natural ambiguity of sex Stasi reports under the code name “Technik,” pp.243- characteristics, who had played a significant role in 44), described the GDR results and concluded… female sports until the introduction of sex test controls in the late 1960s, were soon followed by the “At present anabolic steroids are applied in all pharmacologically induced ambiguous sex Olympic sporting events, with the exception of characteristics. sailing and gymnastics (female), ... and by all national teams. The application takes place according The androgenic changes in phenotype were to approved basic plans, in which special situations of obvious in 1968 at the Olympic Games in Mexico individual athletes are also considered. The positive City, and one of us (B.B.), a finalist in the discus value of anabolic steroids for the development of a throw there, later described in several articles the top performance is undoubted. imminent threat of androgenization to women’s sport and proposed out-of-competition control by analysing Here are a few examples... athletes’ urine with gas chromatography.

Performances could be improved with the support This alarming prediction and the proposed of these drugs within four years as follows … Shot- solution were met with hostile silence and were not Put (men) 2.5-4m; Shot-Put (women) 4.5-5m; Discus adopted for almost two decades. Throw (men) 10-12m; Discus Throw (women) 11- 20m; Hammer Throw 6-10m; Javelin Throw Figure 2 – Decreased performances in women’s strength- dependent events worldwide, after implementation in 1989 of (women) 8-15m; 400m (women) 4-5sec; 800m some (though still insufficient) out-of-competition doping controls: (women) 5-10sec; 1500m (women) 7-10sec. ordinates present metres of performance of the world best (upper curve) and the average of the 10 best (lower curve) athletes in the javelin throw (A), discus throw (B), and shot-put (C) for the years Remarkable rates of increase in performances 1987-1993. were also noted in the swimming events of women. From our experiences made so far it can be This decrease since 1989 has further continued until today. In 1996, for example, no woman put the shot beyond 21m, only two concluded that women have the greatest advantage reached 20m, and the average of the 10 best is now only 19.89m. from treatments with anabolic hormones with respect In 1996, many athletes were 2m or more below their personal best from previous years. In the discus throw, no woman in 1996, to their performance in sports. including the Olympic champion, threw beyond 70m, well short of the junior record of 74.40m set in the GDR in 1988 by the then 18- Especially high is the performance-supporting year-old champion to be. And the best javelin throw of 1996 was effect following the first administration of anabolic shorter than the 1988 world record by >10.50m(!). hormones, especially with junior athletes.”

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This abrupt decline in performances after the In fact, analyses of urine samples for androgenic introduction of random out-of-competition testing has steroids were announced for the 1974 European been passed over in painful silence, even in scientific Athletic Championships in Rome, but no positive journals, but cannot easily be overlooked. For results were published. Obviously, what the GDR example, the best result of the 1996 Olympic gold Government feared most were positive test results medal winner of the shot-put in Atlanta, GDR- from their successful athletes at international sporting derived athlete Astrid Kumbernuss, would have events,3 which would damage not only the image of finished only in sixth place at the 1980 Olympic the GDR as a “sports nation” but also the whole Games in Moscow, almost 2m behind the GDR concept of the superiority of the socialist system as winner at that time, who tossed for 22.56m. This the better and more humane way. trend of decline, however, does not prove that today’s best athletes are free from doping; it merely suggests Therefore, a general strategy and a centrally that there is less doping than previously. In particular, organised system were developed to secure both the studies of GDR scientists established that efficient hormonal doping and evasion of detection. “androgenic initiation” has permanent effects in girls Because of the political importance of the problem, a and women: After a critical period of androgenization crucial decision was taken at the governmental level and an increase in muscle strength, a higher … i.e. by the Central Committee of the reigning performance level is reached that does not return to Socialist Party. The final government bill, classified pre-treatment values after the drug is withdrawn (see Top Secret, was discussed and approved on October also Figure 1F1). In this respect, many of today’s top 23, 1974, by the Commission for High-Performance athletes still profit from their previous Sport of the ZK. Great care apparently was taken that androgenization. all copies of the 9-page bill and the original protocol of the session were destroyed; ironically, however, a 1974: The GDR Organises and Controls single copy made a few days before by the MfS Systematic Doping survived in the Stasi files and now provides evidence that the final decisions were made at the highest In 1974, GDR sport officials and the government governmental level and enacted by government order. faced an emerging dilemma. On the one hand, the effectiveness of androgenic hormones in most The bill of 1974 provided, among other things, sporting events implied that to be internationally that the administration of doping substances, notably competitive one had to take these drugs as long as androgenic steroids, to male and female athletes even a few of one’s competitors did. On the other should… hand, the GDR, which, like most other countries, had officially denied the administration of such drugs and 1. Be an integral part of the training process and of repeatedly pledged to fight against doping, was now preparations for major international competitions being exposed to the problem of drug testing for 2. Be organised tightly and centrally, including androgenic-anabolic steroids at major international regular evaluations of the results obtained and the competitions.

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experiences made by the sports physicians Working Group for the Protection of State Secrets of involved the Stasi developed a network of >1000 sport 3. Be directly controlled by the SMD, including the collaborators, informants, and spies (“unofficial establishment of a centralised drug distribution collaborators”). The final version of the improved and documentation system Security Concept of January 10, 1979, was approved 4. Be further developed and optimised by research by a Stasi general and included “operative espionage” on doping in high-performance sports, with in sport and research institutions of other countries, special emphasis on the development of new especially in relation to developments in improved substances and the most efficient patterns of methods for detection of doping drugs. administration, considering both the requirements of the specific sporting event, the time of drug In this drug administration program, >2000 administration and withdrawal, and other methods athletes preparing for international competitions were to avoid detection at international meetings treated each year. In addition, numerous “cadre B and 5. Be taught to sports physicians and coaches in C” and junior athletes, including minors, were also special documents and courses treated with androgenic hormones and with 6. Take place in absolute secrecy and be classified as substances such as human chorionic gonadotropin an Official State Secret (hCG) and clomiphene, which stimulate endogenous testosterone synthesis, depending on the specific It was also agreed that the research in this area sporting event. For example, in weightlifting, the should be coordinated by the FKS in Leipzig as a “official” steroid treatments were usually started at “Working Group Supporting Means” in a special age 16 or 17, although cases of administration to research program financed by special government younger children have been also documented in SKS grants. This comprehensive and, by GDR events in which minors could be world-class athletes: standards, well-funded program was originally called In swimming, girls of 14 or younger were given “Research Program 08” and later “State Plan androgenic hormones; 14-15-year-old girls and boys Research Theme 14.25”. Medical records of most were also hormone-doped in canoeing and kayaking, doped athletes were kept in the central office of the rowing, and various winter sporting events. All SMD in Berlin and at the SMD Institute in Kreischa, hormone-treated athletes, including minors, and the which consisted of a research hospital and the ZDKL physicians and coaches involved were sworn to keep (Claus Clausnitzer, Director), a laboratory accredited the state secret. Care was taken that adolescents by the International Olympic Committee (IOC). swallowed the Oral-Turinabol tablets, described as “vitamin pills,” in the presence of their coaches; they The ZDKL was of increasing political importance, were not allowed to take the tablets home or talk being primarily used not to detect drug abuse but to about such treatments with anybody, including their avoid the detection of drug abuse by GDR athletes in parents. Injections of steroids or of other drugs were international doping controls. Therefore, after the also explained as necessary medications or positive doping case of shot-put star Ilona Slupianek prophylaxis. in 1977, every GDR athlete was required to provide a urine sample a few days before departing to an In special “secrecy instructions” for physicians international competition at which doping controls and scientists working in this program, the Director would be performed; these pre-competition samples of the SMD identified those persons allowed to be were taken by a special delivery system to the ZDKL informed about the doping details and determined the and analysed. The results were transmitted, in coded procedures for controlling the secrecy. Remarkably, fashion, first by telephone and then in written form to the secrecy was, by and large, maintained, despite the Hoppner and the sports officials, and athletes testing large numbers of athletes, physicians, scientists, positive were excluded from participation (for cases coaches, and officials involved. involving misuse of testosterone, however, see below). This screening system, commonly called How hormone doping was organised within the Ausreisekontrolle (“departure control”), was individual sport associations is documented in detail apparently effective and resulted in a number of last- in the May 1979 Stasi report of Hans-Henning minute exclusions, including some prominent Lathan (under code name “Klaus Muller”), chief athletes. physician and international representative of the GDR Weightlifting Association… The activities of seven ministries were integrated in this doping and research program, and the Central

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In the DGV a first agreement is obtained by the Annual dosage, mg Events head coach, the special coaches, and the team 3680 Shot-put physician as to which athlete should receive “UM”. A 3190 Discus detailed conception for drug administration is then 2900 Shot-put worked out by the team physician in a written form 2615 Shot-put and sent, via the classified document office of the 2590 Shot-put FKS, to Dr. Hoppner and the classified document 1670 Sprint office of the SMD of the GDR. From the central 1560 Hurdles SMD office in Berlin the individual sports medical 1480 Hurdles 1474 Sprint district advisory offices of the SMD in the individual 1460 Sprint counties are informed which athlete shall participate 1450 Shot-put in the drug program. 1405 Sprint 1380 Heptathlon A selected sports doctor is then nominated as the 1375 Sprint responsible MD for all doping drug (UM) problems 1340 Heptathlon in each of these county offices. This central county 1255 Discus office doctor will inform the corresponding doctors in 1230 Heptathlon the sports clubs and sports associations about the 1230 Hurdles decision concerning the drug administration to a 1185 Javelin specific athlete and will swear them to absolute Table 2 – Some documented dosages of androgenic- secrecy. anabolic steroid (oral-Turinabol) taken by female GDR medal winners (track and field) in Olympic When information is given by telephone the Games, World Championships, and European doctors talk in coded terms; in the DGV the UM Championships. drugs are usually called “vitamins.” The sports doctors will swear the athletes and the coaches to The androgenization of girls and young women secrecy and this will be recorded in special “secrecy was a most effective part of the GDR doping books” for classified information. The sports doctors program. The doses given were surprisingly high, and will then hand out the weekly doses to the specific many of the top women in track and field events and coach who in turn will give the drugs to the athlete. in swimming took amounts of androgenic steroids that were higher than the doses taken by male athletes This conception is controlled at all levels by in the same or comparable events. For example, random checks of the amounts of drugs distributed, several female gold medal sprinters took higher consumed, and leftover. In the DGV, the athletes amounts of male hormone than did the male GDR usually know that the drugs they receive are anabolic sprinters. The leading female athlete in one track steroids. Here the special problem exists that so many event (sprint) was given a maximum annual dosage athletes … i.e. all members of the cadres A, B and C, of 1460mg, more than double the dosage recorded for are part of the anabolic steroid program, so that the leading male GDR athlete in the same event. secrecy leaks could occur. Mestanolone, which was available only as an The drug dosages of the DGV weightlifters were experimental preparation from the research institute very high, sometimes exceeding, in the upper weight ZIMET, was also given to female gymnasts and categories, 10g per year. In 1979, for example, one handball and volleyball players without having been GDR weightlifter took 11.550g of Oral-Turinabol approved for administration to humans, not even in plus 13 injections of testosterone esters and hCG. clinical phase 1 trials. Hoppner reported it to the Stasi as something he was not willing to be held Altogether, the specific drug consumption of 400 responsible for. However, the person responsible for GDR athletes is now well documented, including the illegal use of STS646 and other steroids, a numerous world-record holders and medal winners at pharmacology professor, was even honoured for his Olympic Games and World and European supportive role in the GDR doping system. Championships. These athletes included most GDR gold medal winners in the swimming events since the 1976 Olympic Games and all GDR gold medal winners in the throwing events of the 1988 Games.

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Legend text translated … “Relationships of the major training means used, performance development and anabolic steroid (AS) administration before and after the year of the first AS application, using the example of a demale long jumper and a male decathlete.”

At the time of the first treatment with a total of 935mg OT, the long-jumper was still a minor. Her example was presented by these authors to show that in young girls relatively low drug dosages can be effective for top achievements in the jumping events.

The treatment of young girls with androgenic hormones was especially rewarding in the medal-rich swimming events, where it secured consistent international success. Although most of the physicians involved were aware of and documented the damaging side effects of the drugs, and even found this treatment unethical (as they reported to the Stasi), they were subservient to the political system. Consequently, the treatment of talented swimmers in the mid-1980s with androgens started usually at age 14, with a total annual dosage of 670mg given in three cycles with maximal daily doses of 10mg.

Figure 3 – Examples of the analyses of the Considering the strictly central and tight performance-enhancing effects of the first-time organisation of this program and its control by the administration of the androgenic-anabolic steroid Stasi, even in such a totalitarian system, a “black Oral-Turinabol (OT), alone or together with market” for doping drugs existed. Drugs like Oral- mestanolone (STS646), in two junior athletes: a Turinabol and other compounds were so much in female long jumper (W61, left panels) and a demand that the top-cadre athletes and their coaches decathlete (MK12, right panels). often wanted more than the allotted dose, and second- The upper panel shows the best performances class athletes and coaches of minors in so-called (L.Leistung) in the seasons from 1980/81 to 1983/84 training centres (in some cases this involved 9-12- (x-axis) in the long jump in metres (m, ordinate) and year-old-boys and girls) tried everything to obtain in the decathlon in points (Pkt, Punkte). “the stuff” unofficially on the black market.

The middle panel presents in a histogram the annual The driving force behind these efforts to obtain dosages of androgenic steroids (mg OT: additional doping drugs through illegal sources was the STS doses shown in dotted bars). In addition to the importance attributed to success in sports in the GDR OT-tablets the long-jumper was in 1984 twice society, which provided increased salaries and injected with 25mg of testosterone propionate, and the male decathlete received additional testosterone privileges such as travel abroad for both the athlete propionate injections totalling 30mg (3x10) in 1982 and the coach. The Chief Physician of the DGV and 1983 and 320mg (3x100, 2x10) in 1984. repeatedly complained about the craving of the coaches for more and more steroids. The bottom panel presents the corresponding curves of the developments of certain test performances such as maximal muscle strength (MK), speed power (SK), sprint speed (S), and endurance at high speed (SA) at different intensities (I). This is a direct photograph of Fig.21 of the scientific report of Dietrich Nicklas and colleagues of the research institute FKS in Leipzig (37).

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My answer to this question is, that you do not, if Preparing for the Million your program is a quality one, which means swimming at race pace on a daily basis. I feel that it Dollar Challenge is possible to swim distance events by swimming fast Chuck Riggs on Distance Training in practice on a regular basis. The Riverside distance Chuck Riggs on Distance Training program is based on the concept of distance through

QUALITY not QUANTITY.” (Notes by Michael Brooks, 1978)

In one of the innovative programs in Sports, USA- Riggs acknowledges he used ideas from other Swimming has put forward a program called the coaches … Ron Ballatore, Tony Turner, Dick Million Dollar Challenge for USA athletes in the 2004 Jochums, and Don Swartz. Athens Olympics. And he cautions… If a male in the 1500, or a female in the 800, both wins the Gold Medal and sets a world record, they “It would be a mistake for you to listen to what I will receive $1m from USA-Swimming. have to say, then go home and try to do exactly what

Their coach will receive a half million in payment. we do. You have to develop your own program. You have to be comfortable with what you are doing. This, designed to encourage and stimulate American Don’t copy others – take their ideas and make them Distance swimming, which languished in the fit into your own creation.” doldrums from 1976 to 2000, has already excited many people and given focus and goals to some “Distance through Speed” existing talents. “Our program changed a great deal in the 77-78 ASCA will provide a section at the World Clinic 2001 season from the previous one. We went from a very in New Orleans on Distance Training past and present, with the idea that clues from the past may high mileage program to a lower mileage, higher well lead up forward. In the same light, we will quality program. The main reason we made the big present historical articles relating to the same topic in change is that I do not think swimmers can handle the this magazine over the next few years. massive yardage physically and mentally year after year. This article, by Coach Chuck Riggs in 1978 (Coach of Sippy Woodhead, one of our greatest distance My swimmers could not have done it again. I Freestylers in history) is a classic and our first think that it was more mental than physical. offering. Physically, I think that I could have beaten them

through it again, but their minds would not have been ENJOY – LEARN – TRAIN – GET WEALTHY ready for it.”

Riggs breaks the team into groups after a long Riggs’ Philosophy of Swimming Training warm-up and some hard kicking together … a Distance and Middle Distance Group; Sprinters; Riggs was Sippy Woodhead’s coach at Riverside Breaststrokers; Butterflyers and Backstrokers; in California. Riggs points out that though he will IM’ers. talk about Woodhead’s training program, it is the program from last year, so it will not be what she is Sippy did not do the distance group every doing this season, “because we will try to improve workout; instead, she did some with distance, some our program and make it even better.” with IM, some with Butterfly, some with sprinters.

Important questions: “Each swimmer was on a rotating schedule.” They didn’t work out on Monday mornings, so they “Can you have a distance program without going worked that much harder the other 11 workouts. He 20,000 yards or metres per day? had a published schedule so each swimmer knew which group he would be swimming with for each Do you have to go that massive yardage in order workout. to have an effective distance-swimming program?

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He wanted them to train for more than one event, descending set of four does not mean three easy and to be able to swim many events well, to keep variety one hard; it means starting at a particular speed then in their training programs and keep them from getting dropping your time one or two seconds in a bored, and to enable them because of the variety to controlled fashion. The swimmer decides how much swim at race pace every workout. he wants to drop the time on each swim before the set begins. I will often give them a goal to go for on the “I believe swimmers have to swim fast in workout descending sets. This will challenge them and also let if they want to swim fast in a meet. I reinforce this them know what is expected of them. Man will do concept on a daily basis. I felt that my swimmers only what is expected of him; very seldom will he could swim fast all the time and this is what I exceed what is expected of him.” expected of them everyday.” Examples of Sippy’s sets in practice. “Both Sippy A lot of the motivation to swim fast resulted from and Jennifer Hooker swam great races that were Riggs having his swimmers do different workouts. planned ahead of time. We try to swim the races in “They were not labelled into a particular group each practice, as close to our race pace as possible. What workout. This type of program enabled all of the kids they do on their swims in practice has to have a direct to give a 100% effort all of the time. You have to relation to the way they want to swim their races in swim fast in practice if you expect to swim fast in the meets. We try to reinforce the concept you can swim Meets.” fast all the time in practice, and you should swim as close to race pace as possible.” “Each workout was broken up into groups after the 2000 to 3000 warm-up. Our warm-up was “We often do descending sets which try to get the designed to get them fired up, and ready to go. We swimmer to descend down to the actual pace they would swim fast, short sets to get them going. The would like to swim for the second and third 100’s of warm-up was always done with all but the their 400 metre race. This makes the kids think about Breaststrokers rotating daily; Breaststrokers swam their races at all times and also gives some purpose to mostly Breaststroke … seven out of 11 workouts. the sets that they are doing that day. Thus, the swimmers have rehearsed their races time and time Sippy swam five out of 11 workouts Middle- again. The Meets are a cinch after all this rehearsing! Distance; one Distance; two Sprint; one IM; two Our swimmers can go to Meets and know what to Butterfly; and once in a while she would swim expect, because they have swum the race so many Breaststroke. times in practice.”

“I believe that if a swimmer swims fast (quality) Broken 1650, all at race pace: 1000 for time, in practice on a regular basis, they can swim an event negative split; 200 easy, then 5x100 on 1:00; 100 or distance without doing massive yardage. We never easy, then 3x50 on :30. went over 15,000 in any one day this year; Sippy probably averaged 13,000 a day. The times she swam Animal Set: 4x200 on 4:00; for each second over in practice were very fast.” a swimmer’s best time, he receives an animal point, with the swimmer amassing the fewest points the “All season long there was a lot of variety in the winner. workouts. We did a lot of broken swims, descending sets, negative splits, and we tried to never repeat a Dryland Training workout. I try to make every workout a challenge and a creation. My goal was to challenge them to do their Riggs’ team doesn’t have fancy weight training best each and every day. You have to convince the equipment. “However, we do work very hard with kids that there is only one way to be great, and that is what we have. I have always been a very strong to work hard. Once you get them to believe that it believer in weights for swimming. There is only one does not make any difference what you do in workout way that a swimmer can achieve true potential as a as long as you are giving it a 100% effort, then, you swimmer and that is to be as strong as possible.” The will have swimmers swimming at ‘Race Pace’ on a kind of weights you do doesn’t really matter. “A daily basis, which is really the key to our program.” swimmer will gain strength with whatever you have available, which is the only limiting factor for any of “If the set is a descending set of four, then #4 us.” should be as close to their race pace as possible. A

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Weights three times a week for 45 minutes, keep the stroke smooth. The resistance created by the consisting of circuit training with no rest between Donut is equivalent to pulling a 30-pound weight sets. A circuit with 30 stations, including mini-gym, down the pool. I demand that swimmers have long free weights, universal gym, stretch cords, and sled. perfect strokes at all times while they are using the They do the exercises correctly, and hard, or they Donut.” If they shorten their strokes, they will not leave. “All weights are lifted with the negative lift gain as much strength, and they are more likely to concept” … i.e. letting the weight down slower than hurt or strain their shoulders. “We don’t try to swim you pushed it up. fast with the Donut; we try to swim strong and feel the water, with long, perfect strokes.” Its real value is “We try to make our weight program apply as building swimming strength; it is much more difficult much as possible to what we want to happen in the than swimming with a tube. They stop wearing the pool. We try to always have them explode the weight Donut six weeks before the big meet. up (positive action) as fast as possible and then let it down slowly. We are training our swimmers to be Stroke Counting fast, not slow and sluggish. We consider the weights a very important part of that day’s workout and they Riggs counts their strokes for a 25 or a 50, both in are expected to give 100%.” There are five stretching practice and in races. “Basically, it makes them stations spaced throughout the circuit. aware of their pace and their feel for the water. It also shows them how much stronger they are getting “I emphasise that they do the weights correctly or when they are able to go faster times during the taper they don’t do them at all. The only way swimmers with fewer strokes. I have also found that it helps in are going to do the weights correctly is for the coach detecting failing adaptation.” Counting strokes helps to stand on top of them and closely supervise. Do not the swimmers keep their strokes efficient. ever leave the weight room, if you want to make sure everything stays in one piece.” Riggs emphasises Recap negative lifting for two reasons … it helps keep kids from getting injured while lifting weights; and they “You have to expect the maximum of each gain more strength by negative lifting. swimmer; they won’t strive for any more than is expected of them. The coach has to challenge each Every sixth weight workout they do a test set … swimmer to be the very best possible him’ in every the greatest weight they can lift three times, very fast workout.” and explosively on the way up, and slowly down. “We do this heavy weight set only every sixth weight “There is no substitute for hard work! There are workout. I am not trying to build big bulging no magic wands, no easy way. Swimmers have to muscles, so most of our weight training is done with think about what and how they are doing their swims a lighter weight and fast repetitions.” in each and every practice. Every stroke, every turn, and every start done in practice should be perfect. “Our weight program is set up to make each kid as strong as possible, per pound of body weight. We Thus, you are working on stroke at all times and have a contest once a month that gives us a measure not just at the end of the season. Why practice of this. Much of the success our swimmers have had something all year long that you are not going to do this year is partially credited to our weight program. I in your big meet? The coach and the swimmers have have always believed in the value of weight training to be positive about what they are doing if they want and I am constantly looking for ways to improve our to get the most out of their efforts.” program.”

The Donut The Riverside distance program philosophy … “The Donut” is a very important part of the program. When combined with paddles and a pull Distance swimming through swimming buoy, this creates tremendous drag, so coaches should start the swimmers with only a very little at race pace quality. yardage and add stress gradually. “The Donut helps the swimmer develop strength in a symmetrical fashion because it keeps the legs straight and helps

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Questions

What does Riggs do if a swimmer breaks down Einstein’s under the intensity of the load?

“You are on top of it all the time. They are GOLF expected to swim fast. Some days they just can’t do it

... I’m not afraid to back off. I’m not afraid to say, LESSON take it easy tonight.” By Anne Cain Golf Magazine, October 2000 How many kids in his group? Let me tell you a true story about Professor Albert No more than 30, and 20 is probably the most he Einstein. In the late 1930s, Dr. Einstein was invited can handle efficiently. to join the Institute of Advanced Study at Princeton University. “Since I have five to eight different workouts every night, I make up the workout so that during the The institute’s founder was an avid golfer and he different sets I am able to stand over each lane. I try encouraged Einstein to give the game a try. At first, to hit every workout group every night to be really on Einstein said no, but after continued urging from his top of them. That’s why I said that each workout is a peers, he visited nearby Springdale Golf Club. creation.” He arranged a lesson with a young, energetic pro. On the importance of doing weight workouts The first lesson covered chipping and putting. While right… Einstein was famous for his mind, he was not very skilful with his hands. The pro soon realised he had a “I feel that they have to do it right or it is not formidable task and, after each of Einstein’s failed worth doing. I throw them out of the weight room if attempts to contact with the ball, gave him more they don’t want to work. They’re wasting my time – instructions. and theirs!” As the lesson progressed, Einstein became confused Could Sippy have had such a successful season in and frustrated. He finally asked his instructor to hand the quality type program without having done the him a few balls. The pro gave the professor a puzzled distance base of 20,000 to 25,000 the year before? look and handed him four. Einstein threw all the balls at the instructor and shouted, “Catch!” The pro “Obviously the 20,000 did not hurt her. waved his arms furiously, but failed to catch a single Physically, she was capable of doing it. ball.

Mentally, I could not have gotten her to do it Einstein paused a moment, raised his finger, and said, again this year for love or money. I won’t really “Young man, when I throw balls, you catch nothing! know the answer to that question until some of the So when you teach, make only one point at a time!” new kids, who started the program this year, are a couple of years into it. But I really feel that you can A student of mine, Dr. Robert Lewis, of Princeton do a distance program with quality! New Jersey – now 84 years old – told me about this failed attempt at golf instruction. It provides a simple, The concept is to put stress on the body. If the but profound, message about teaching or learning any body is stressed to the maximum, what more can you difficult task, including golf. do to it?

Sippy did have a strong distance base background Keep your thoughts simple before the fact. I don’t know the answer.” and work on one key at a time.

Anne Cain is an instructor at The Golf Club of Amelia Island in Amelia Island, Florida.

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