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MAY

2013

by Jason Marsteller Georgia came into the women’s NCAA Division I Swimming and Diving Championships with four team titles since 1999, but for the last two years, it had to settle for runner-up finishes behind Cal. This year, the Lady Bulldogs turned the tables with a 477 to 393 triumph over the Golden Bears.

020 A Four-Year Journey

by Jeff Commings With a strong recruiting class in 2009— one year after Mike Bottom took over as head coach of Michigan—the Wolverines have steadily improved, culminating with a 73.5-point victory over defending champion California at this year’s NCAA Championships. It was the first title for Michigan since 1995 and a recordbreaking 12th title for the school.

026 Powerhouses Prevail

by Judy Jacob Drury, Emory, Kenyon, Oklahoma Baptist and Indian River do what they do best: win!

030 AthleticFoodie/Let’s Live a Healthier Life

by Garrett Weber-Gale

033 Dryside Training: Getting Stronger...Out of the Water

by J.R. Rosania

035 Q&A with Coach Matthew Donovan

040 Living the Dream: A Swimmer’s Guide to Achieving Goals (Part I)

by Michael J. Stott In the first of a two-part article about goal setting, Bill Smyth, head men’s and women’s swimming coach at Boston University, shares his measured approach to the big dreaming, planning, prioritizing, executing and re-evaluating required for successful aquatic and life outcomes.

DEPARTMENTS 008 A Voice for the Sport 043 Up & Comers 044 Gutter Talk 048 Parting Shot

ON THE COVER

by Michael J. Stott 6

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033

After finishing runner-up to Cal the last two years at the women’s NCAA Division I Swimming and Diving Championships, Georgia used its depth along with some top-end swims to capture its fifth overall women’s title since 1999. The Lady Bulldogs had a number of stars, including Megan Romano, who finished second twice, third once and swam on Georgia’s two winning relays. (See story, page 15; inset, Arizona’s Kevin Cordes—see story, page 20.)

by Michael J. Stott

038 How They Train Brad Zdroik and Lindsay Temple

020

SWIMMING WORLD MAGAZINE. Note: permission to reprint articles or excerpts from contents is prohibited without permission from the publisher.

The publisher is not responsible for errors in advertisements. Microfilm copies: available from University Microfilms, 313 N. First St., Ann Arbor, MI 48103. Swimming World Magazine is listed in the Physical Education Index.

Printed in the U.S.A. © Sports Publications International, May 2013.

by peter h . bick ]

015 No Longer a Bridesmaid

015

[ photo

FEATURES

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A Voice for the Sport Discussions Continue on Combining Men’s and Women’s NCAA DI Championships

T

by brent t . rutemiller

here is renewed discussion about combining the men’s and women’s NCAA Division I Swimming and Diving Championships and moving the event to a permanent location.

Swimming World Magazine reported on this concept as far back as 2008 and again in 2010. There was a difference of opinion back then, and there appears to be a difference of opinion today among the leaders in the sport.

Most recently, Frank Busch, national team head coach for USA Swimming, called for a combined championship: “Indianapolis would be the ideal location for the meet, based on the number of hotels in the area and the IU Natatorium at IUPUI. The place would be full. The deck could handle it, and the pools can handle it. It would be good for the sport.”

Busch added, “There was a time when I was staunchly against (combining the men and women together). In this day and age, I don’t think any coach would be challenged for their position and lose their jobs because of a combined program.”

Joel Shinofield, executive director of the College Swimming Coaches Association, has a different opinion.

He admitted that the IU Natatorium is a great place to host the championship, but he would favor a rotation of various pools on college campuses—similar to the three-site rotation for NCAA lacrosse—in order to “promote new and better facilities being built.”

Shinofield also stated, “There is still no consensus among college coaches on the viability of making it one big meet, and there is considerable divide among the DI coaches on the issue. The DII and DIII combined championships have been very successful, very well run and have been very good for those divisions.

It makes sense to combine men and women in DII and DIII because those are already combined programs (all 8

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season). For right now and going forward, I think that (separate DI men’s and women’s championships) is what should be done, based on what we have gotten back from our membership.

“The DI meets need to be promoted better,” Shinofield added.

“We have not proven that we have a formula for that yet. There is still something special about separate (DI) championships. I think right now, our focus is to make both (DI) championships, men and women, very popular and strong championships on their own before we go that route (of combined championships).”

Despite Busch’s statement that coaches will not lose their jobs, many still believe that a combined NCAA DI men’s and women’s championship will motivate athletic directors to combine more men’s and women’s programs under one head coach in order to save money. As a result, there would be fewer opportunities for head coaches, especially women, at the NCAA DI level.

Shinofield supported this belief, saying, “If we have more programs combined, we will have fewer head coach positions available. Right now, a vast majority of combined programs have a male head coach. We want the best coach possible to be in the position of head coach. Right now, we only have three women coaches out there in charge of combined programs.”

A recent poll on SwimmingWorld. com asked the question, “Should men’s and women’s DI NCAA Swimming and Diving Championships be combined?” 51.98 percent said “yes” and 48.02 percent said “no.” So the discussion continues.... v

P U B L I S H I N G, C I RC U LAT I O N A N D ACCO U N T I N G O F F I C E P.O. Box 20337, Sedona, AZ 86341 Toll Free in USA & Canada: 800-511-3029 Phone: 928-284-4005 • Fax: 928-284-2477 www.SwimmingWorldMagazine.com Chairman of the Board, President — Richard Deal e-mail: DickD@SwimmingWorldMagazine.com Publisher, CEO — Brent T. Rutemiller e-mail: BrentR@SwimmingWorldMagazine.com Circulation/Art Director — Karen Deal e-mail: KarenD@SwimmingWorldMagazine.com Circulation Assistant — Judy Jacob e-mail: Subscriptions@SwimmingWorldMagazine.com Advertising Production Coordinator — Betsy Houlihan e-mail: BetsyH@SwimmingWorldMagazine.com

E D I TO R I A L, P RO D U CT I O N, M E RC H A N D I S I N G, M A R K E T I N G A N D A DV E RT I S I N G O F F I C E 2744 East Glenrosa Avenue, Phoenix, AZ 85016 Toll Free: 800-352-7946 Phone: 602-522-0778 • Fax: 602-522-0744 www.SwimmingWorldMagazine.com E ditorial and P roduction e-mail: Editorial@SwimmingWorldMagazine.com Senior Editor — Bob Ingram e-mail: BobI@SwimmingWorld.com Managing Editor — Jason Marsteller e-mail: JasonM@SwimmingWorldMagazine.com Senior Writer — John Lohn e-mail: JohnL@SwimmingWorldMagazine.com Graphic Arts Designer— Kaitlin Kelly e-mail: KaitlinK@SwimmingWorld.com Graphic Arts Designer — Casaundra Crofoot e-mail: CasaundraC@SwimmingWorld.com Staff Writer — Shoshanna Rutemiller e-mail: ShoshannaR@SwimmingWorld.com Fitness Trainer — J.R. Rosania Chief Photographer — Peter H. Bick Staff Writer — Michael Stott SwimmingWorldMagazine.com WebMaster e-mail: WebMaster@SwimmingWorldMagazine.com M arketing and A dvertising Advertising@SwimmingWorldMagazine.com Marketing Coordinator — Tiffany Elias e-mail: TiffanyE@SwimmingWorld.com M U LT I - M E D I A Writer/Producer — Jeff Commings e-mail: JeffC@SwimmingWorldMagazine.com swim shop Product Manager — Caleb Stodghill e-mail: CalebS@SwimmingWorld.com

I N T E R N AT I O N A L CO R R E S PO N D E N T S Africa: Chaker Belhadj (TUN); Australia: Wayne Goldsmith, Ian Hanson; Europe: Norbert Agh (HUN), Camilo Cametti (ITA), Federico Ferraro (ITA), Oene Rusticus (NED), Steven Selthoffer (GER), Rokur Jakupsstovu (FAR), Tom Willdridge (GBR); Japan: Hideki Mochizuki; Middle East: Baruch “Buky” Chass, Ph.D. (ISR); South Africa: Neville Smith (RSA); South America: Jorge Aguado (ARG), Alex Pussieldi (BRA)

P H OTO G RA P H E R S/S WTV Peter H. Bick, USA Today Sports Images, Reuters, Getty Images official magazine of:

Brent T. Rutemiller Publisher, CEO

endorsed by:

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P.O. Box 20337 Sedona, AZ 86341 Phone: 928.284.4005 Fax: 928.284.2477 www.SwimmingWorldMagazine.com

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woMEN'S NCAAs photos by peter h . bick

bulldog spir

it!

PICTURED > (From top to bottom) Georgia celebrates its DI team championship; Georgia fan doesn’t leave any doubt which team she supports!

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beIsel brings the smiles!

PICTURED > (From top to bottom) Laura Sogar celebrates her swim with Texas teammates; Florida’s Gregg Troy and Elizabeth Beisel joke around on deck; Cal swimmer, Elizabeth Pelton, was named the swimmer of the meet.

May 2013

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MEN'S NCAAs

M

photos by peter h . bick

PICTURED > (From left to right) Arizona’s Kevin Cordes receives the swimmer of the meet award from Joel Shinofield, CSCAA executive director; Cal fans showed their school spirit by wearing bear costumes.

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all!

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SA E K A M N A G I H MIC SPLASH!

PICTURED > (From top to bottom) Michigan celebrates DI title by jumping into the diving well; Stanford’s David Nolan celebrates his win; USC’s 400 freestyle relay hopes for the best.

May 2013

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Sponsored By:

NO LONGER A BRIDESMAID by jason marsteller

photos by peter h . bick

TOP 10

pictu red

>

gia wome n ’ s ncaa cham pions , geor

Georgia came into the women’s

477.0

NCAA Division I Swimming and

2 CALIFORNIA 393.0

Diving Championships with four

3 TENNESSEE 325.5

team titles since 1999, but for the

1

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GEORGIA

TEXAS A&M 323.5

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ARIZONA

311.0

last two years, it had to settle for

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FLORIDA

305.0

runner-up finishes behind Cal. This

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USC

291.0

8

STANFORD

246.0

year, the Lady Bulldogs turned the

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TEXAS

186.0

tables with a 477 to 393 triumph

10 MINNESOTA 141.0

over the Golden Bears.

READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

—continued on 16 May 2013

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READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

women’s ncaas—continued from 15

INDIANAPOLIS—After finishing runner-up two straight years to California, Georgia won the women’s NCAA Division I Swimming and Diving Championships with a total team effort.

“I am just so proud of this group of young ladies,” said Georgia head coach, Jack Bauerle, who was selected CSCAA Coach of the Year. “They were determined from the first day of workouts, and they never deviated from the plan. A team that works that hard and has that kind of discipline deserves success. This team is made up of a bunch of fighters, and they never flinched, and they never backed down.”

The win, a 477 to 393 triumph over Cal, was Georgia’s fifth overall. The Lady Bulldogs previously won in 1999, 2000, 2001 and 2005.

Georgia showcased its depth along with some top-end swims throughout the three-day meet, March 21-23, at the IU Natatorium at IUPUI. Olympic gold medalist Allison Schmitt, a senior who was back on the squad after an Olympic redshirt year, clocked 1:41.85 to capture her third 200 yard freestyle title. Only Nicole Haislett and Martina Moravcova have won the event more times with career sweeps.

Georgia also collected a pair of relay victories. Shannon Vreeland, Megan Romano, Brittany MacLean and Schmitt rolled to the 800 free relay victory in 6:54.43, two seconds off their NCAA and American record from a month prior at the Southeastern Conference Championships.

The Lady Bulldogs then put an exclamation point on the win as Vreeland, Canadian Chantal Van Landeghem, Schmitt and Romano blasted the 400 free relay with a time of 3:09.40, eclipsing the U.S. Open and NCAA record of 3:09.88 by Cal in 2009. Arizona, meanwhile, downed the American record in the event as Megan Lafferty, Margo Geer, Kait Flederbach and Monica Drake posted a 3:10.63 for second, beating the 3:10.87 American mark set by Stanford a year ago.

“It’s almost impossible to describe how incredible this feels,” Schmitt said. “We all love being a part of a team, and winning a team title means so much more than any individual title ever could. I am blessed to be a member of this team. This is a night that I will never, ever forget.”

ROCKY TOP RELAYS Typically, second billing in this article would be reserved for the second-place squad, California. However, the astonishing performances produced by Matt Kredich’s Lady Volunteer relays truly proved to be the thing everyone was talking about all week long.

Coming into the meet without ever winning an NCAA relay title and training with their men’s team for the first time ever, Kredich’s Lady Vols turned in a historic outing to finish a program-high third overall, keyed by three relay victories.

Tennessee scored 325.5 points to edge Texas A&M (323.5).

“You just have to look at the smiles and tears on our team’s faces, and that’s worth it to me,” Kredich said. “I know people are celebrating back at home. I’m thrilled to be part of Tennessee, and we want all of Tennessee nation to be proud of this team.”

It didn’t take long for the Big Orange to make history, as the team captured the 200 free relay to open up Day 1. Caroline

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pict ure d > swi mme r of the mee t , eliz abe th pel ton , cal

pictured > coach of the year , jack bauerle , georgia , with cscaa executive director , joel shinofield

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pict ure d > ten nes see ’ s car olin e sim mon s , lind say gen dro n , kel sey flo yd and fait h joh nso n , fro m left , hol d the ir tro phie s aft er win ning the 200 yar d fre est yle rel ay .

Simmons, Faith Johnson, Lindsay Gendron and Kelsey Floyd rocketed to a 1:27.14, with relay MVP Floyd dropping a sizzling anchor split of 21.48.

The Lady Vols then swept the first-day relays with a sterling performance in the 400 medley, clipping Arizona 3:28.51 to 3:28.83 with a team of Lauren Solernou, Molly Hannis, Floyd and Gendron. Floyd, again, provided the key relay split with a 50.98 butterfly.

Tennessee made it three straight relay wins on Day 2 by taking the 200 medley. Solernou, Hannis, Floyd and Johnson clocked 1:34.95, with Floyd turning in a 22.92 butterfly leg.

GOLDEN BEAR BACKSTROKE DEPTH Coach Teri McKeever’s backstroke dynasty at Cal might just be the most amazing in the history of women’s NCAA swimming. For starters, this year, her Bears swept the backstroke events with a pair of freshmen picking up victories.

Elizabeth Pelton put up the individual swim of the meet by breaking the 1:48 barrier in the 200 back with an American, U.S. Open and NCAA record 1:47.84, blasting the previous best of 1:48.34 set by Florida’s Gemma Spofforth in 2009 during the techsuit era. It also bettered Pelton’s American mark of 1:48.39 from the Pac-12 Championships, held just a few weeks earlier.

“I wasn’t really going in tonight’s race thinking about a time,” Pelton said. “Based on this morning, I felt really good, and I wanted to see if could go under. I was able to, so I said, ‘Tonight might be a good night.’ ” Another freshman, Olympian Rachel Bootsma, trounced the field in the 100 back in 50.13, vaulting her to second on the all-time list behind Golden Bear legend Natalie Coughlin (49.97). The win kept the 100 back title in the hands of a Golden Bear for the third straight year, following back-to-back wins by Cindy Tran.

It gets even better next year when McKeever will welcome Olympic star and 200 meter backstroke world record holder Missy Franklin to the team.

Meanwhile, on Day 1, senior Caitlin Leverenz, a 2012 Olympic bronze medalist, closed out her career with a title defense in the 200 IM. The American record holder captured the title in 1:53.39—the 11th fastest swim ever. Her sterling 32.11 breaststroke split was the key to her triumph. Pelton finished second in 1:53.82.

WILDCAT MAR‘GO’ GEER The Twittersphere began calling Margo Geer, “MarGO,” during the past few years, as she regularly finished within the top three in the sprint freestyle events. This year, the Arizona Wildcat junior broke through in a big way with a sprint freestyle sweep, topping the 50 in 21.73 and finishing with a win in the 100 (47.19).

Arizona, which placed fifth overall with 311 points, also produced the one-meter diving champion, Samantha Pickens, who scored 348.45 points on the first night of competition.

THE “LONG SPRINT” USC is usually known as a sprint school or the land of —continued on 18 May 2013

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READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

women’s ncaas—continued from 17

the breaststrokers. However, after last year’s win by Haley Anderson in the 500 free, USC backers started calling the distance freestyle the “Long Sprint.” This year, Anderson did even better by sweeping both long events. She won the 500 on Day 1 with a 4:34.66, then topped the 1650 on the final night in 15:45.98, leading wire-to-wire.

The 1650 proved to be a bit anticlimactic, as the muchhyped clash between Anderson and NCAA record holder Stephanie Peacock never materialized when the North Carolina junior withdrew from the meet due to illness.

USC also earned a diving title, as Haley Ishimatsu put up a meet-record 396.75 points to win the platform event, helping the Women of Troy to place seventh in the team standings with 291 points.

AGGIE PRIDE Just a few years ago, Texas A&M had been looking for its first-ever NCAA title. Then, Julia Wilkinson and Alia Atkinson delivered a pair of victories on the same night in 2010. Now, Coach Steve Bultman’s team can’t seem to leave the NCAA meet without a couple of titles in tow.

Breeja Larson prevailed in the 100 breast with a meet record 57.63—the third-fastest time ever in the event. She became the first person to win back-to-back titles in the event since Jessica Hardy and Rebecca Soni did it in 2006-07 and 2008-09, respectively.

Later in the meet, Cammile Adams won the 200 fly after finishing the last two years as runner-up to USC’s Katinka Hosszu. Adams raced to a 1:52.61 to become the first Aggie to win the event at NCAAs.

MORE CHAMPIONS •

Texas’ Laura Sogar had the most exuberant reaction to a win after scoring an upset of Texas A&M’s Breeja Larson in the 200 breast. Sogar won from Lane 1 with a 2:05.41, while Larson fell to third (2:06.79). Haley Spencer, who won the event two years ago, placed second (2:06.15).

Sogar became the first Texas swimmer to win the 200 breast since Dorsey Tierney-Walker (now the Arizona State head coach) in 1991.

•

Auburn’s Olivia Scott won the closest 100 fly race in NCAA championship history with a 51.64 to 51.68 triumph over Cal’s Rachel Bootsma. The win is just the second ever for Auburn in the event, as Mimi Bowen topped the 100 fly in 1997.

•

Florida’s Elizabeth Beisel powered her way to victory in the 400 IM with a 4:00.49, giving the Gators seven wins overall in the event. Florida and Stanford are now tied for the most 400 IM wins.

•

Purdue’s Casey Matthew drilled her final dive on the three-meter springboard to win with 386.55 points. That was Purdue’s first win on the three-meter, and it marked the 20th different school to win the event since the NCAA began holding a women’s championship in 1982. v

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pictur ed > usc ’ s haley ander son took the 500 and 1650 yard frees tyle event s .

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pictured > arizona ’ s margo geer after winning the 100 yard freestyle ( 47.19 )

pictured > laura sogar , texas , reacts to winning the 200 yard breaststroke .

pict ure d > aub urn ’ s oliv ia sco tt won the 100 yar d but ter fly

( 51.6 4 ) aft er a pho to fini sh wit h cal ’ s rac hel boo tsm a ( 51.6 8 ).

pictured > texas a & m ’ s breeja larson set a meet record in the 100 yard breaststroke ( 57.63 ).

pictured > florida ’ s elizabeth beisel took first in the 400 yard im with a 4:00.49 .

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r a e Y r u o F A Journey... by jeff comm ings phot os by pete r h . bick

With a strong recruiting class in 2009—one year after Mike Bottom took over as head coach of Michigan—the Wolverines have steadily improved, culminating with a 73.5-point victory over defending champion California at this year’s NCAA Championships. It was the first title for Michigan since 1995 and a record-breaking 12th title for the school.

Sponsored By:

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THE TOP 10 1. MICHIGAN ............. 480.0 2. CALIFORNIA .......... 406.5 3. ARIZONA ............... 313.5 4. USC ....................... 289.0 5. TEXAS ................... 288.0 6. FLORIDA ................ 285.5 7. STANFORD ............ 282.0 8. AUBURN ................ 226.5 9. INDIANA ................ 201.0 10. GEORGIA ............. 163.0 mich igan pictu red > univ ersit y of g team men ’ s swim ming and divin take s first plac e .

READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

INDIANAPOLIS—After accepting the second-place trophy with three of his teammates for the 400 yard freestyle relay at the men’s NCAA Division I Swimming and Diving Championships, March 28-30, Sean Fletcher stepped off the podium and appeared to be headed back to celebrate with the rest of his Michigan teammates.

But after a couple of steps, Fletcher broke away from the group. He placed the trophy on the ground at the IU Natatorium and prepared to take off his team jacket and pants.

Was he going to take the victory dip in the diving well before the team trophies were to be awarded? As he shed his pants, the look in his eyes suggested that Fletcher needed to jump into the diving well for a different reason.

Easing into the water, Fletcher buried his face in the gutter, his shoulders heaving mightily. After three days of testosterone-fueled competition, the senior from Fairfax, Va., just needed a semiprivate place to let out the emotion of helping the Wolverines win the team title, the first for Michigan since 1995 and a record-breaking 12th title for the school.

It’s easy to see why Fletcher had such an emotional reaction.

The journey to Michigan’s 73.5-point victory over defending champion California began in 2009, one year after Mike Bottom took over as head coach. The process of molding a championship team started with a recruiting class that included Fletcher, the former national high school record holder in the 100 fly, and Ryan Feeley, a member of the USA national junior team. Championship prospects continued to rise in 2010, with the arrival of what was one of the best freshman classes in the country: Connor Jaeger, Sean Ryan and Kyle Whitaker were just a few of the names that had people excited about Michigan’s future.

“We started four years ago working on this,” Bottom said.

“We were commissioned to be the leaders and the best, and we’ve been fighting to get there. You do it one student-athlete at a time.”

Jaeger was the standout swimmer for the Wolverines, scoring 51 points in individual events. The only Michigan swimmer to win an individual title, he took both the 500 and 1650 free with impressive back-half splits. Michigan’s other win came in the 200 medley relay in a U.S. Open record time of 1:22.27. (California broke the American record, finishing second in 1:23.17.)

Though the Wolverines had eight swimmers entered in the 200 free, the Gators from Florida relied on consistency to win the 800 free relay by two seconds, using three swimmers who did not contest the 200 free individually.

For the first time in NCAA history since the 200 medley relay and 200 free relay were added in 1989, no school won more than one relay. Auburn continued its sprint freestyle tradition with its ninth win in the 200 free relay (1:15.48). Arizona blasted the field to win the 400 medley relay with a 3:02.09, while Southern California ended the meet with a 2:48.33 in the 400 free relay.

HISTORY IN THE MAKING While Michigan’s team title was much discussed and —continued on 22 May 2013

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READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

men’s ncaas—continued from 21

analyzed throughout the meet, Vlad Morozov and Kevin Cordes were grabbing most of the headlines for their barriershattering swims.

Morozov came busting out of the gate with an astonishing 17.86 split on the third leg of USC’s 200 free relay, moving through the water at an unbelievable 5.73 miles per hour.

It marked the first time a swimmer had completed 50 yards under 18 seconds. Matt Targett held the previous unofficial record of the fastest split with an 18.10 from the 2009 Southeastern Conference Championships.

“I’ve never had a race like this before, at least on a relay,” Morozov said. “I did everything well. The race couldn’t have gone any better than that.”

Morozov couldn’t blast through Cesar Cielo’s U.S. Open record of 18.47 in the individual 50 free, winning with an 18.63, but it was good enough to make him the third-fastest performer in history and fastest in a textile jammer.

On the meet’s final day, Morozov took aim at Cielo’s seemingly untouchable 40.92 from 2008 in the 100 free, a swim that was deemed Beamonesque. When Morozov’s feet hit the touchpad at the halfway mark at 19.14 seconds—a half-second under record pace—many thought Morozov would skip right by the 40-second mark and head straight into 39-second territory. But breaking that barrier will have to wait another day, as Morozov “settled” for the fastest 100 yard freestyle in history: 40.76.

And to top off his junior year at Southern California, a year that started with gold medals at the short course European and World Championships, Morozov added a 40.28 relay split as the anchor leg of USC’s winning 400 free relay. It was easily the fastest split of all time.

Cordes had three barrier-busting swims as well, all in the breaststroke events. In what was immediately regarded as the swim of the meet—and quite likely the swim of 2013— Cordes blew through the 1:50 barrier in the 200 breaststroke, posting a 1:48.68 in the final to eradicate his own American record. Many regarded it as one of the easiest-looking recordbreaking swims ever.

Cordes’ key to the swim was a low stroke count, a mere 35 strokes in the final. Among the other swimmers, only Cal’s Trevor Hoyt was able to produce a stroke count under 40, as he took 39 strokes in his third-place swim.

“It (Cordes’ stroke count) may evolve, and if it does, great,” said Arizona head coach Eric Hansen. “He’s really young to this, and he’s got a lot left. He’s redefining this stroke more than I’ve ever seen anybody redefine it.”

The day before his stunning 200 breast performance, Cordes ripped the fastest 100 breast in history with a 50.74, taking down Damir Dugonjic’s U.S. Open record of 50.86 and toppling his own American mark of 50.93 from prelims.

Though Hansen said Cordes might not feel like a sprinter, a 49.56 split on Arizona’s winning 400 medley relay might prove otherwise.

Another swimmer who still has plenty of untapped potential is Cal senior Tom Shields, who wrapped up his collegiate career with a sweep of the butterfly events. His win in the

pictur ed > arizo na ’ s kevin corde s , shown with cscaa execu tive direct or joel shino field , is award ed the swimm er of the meet

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READ THIS ISSUE ONLINE TO VIEW VIDEO INTERVIEWS FROM NCAAs.

men’s ncaas—continued from 22

100 fly came with little drama, as he called on his strong underwater dolphin kicks to blast ahead of the field in the final 25 yards. But in the 200 fly, his final individual event as a Golden Bear, Shields was out for blood. Specifically, he wanted Michael Phelps’ American record of 1:39.65. Swimming slower than Phelps’ record pace for 150 yards, Shields ripped the fastest final 50 fly ever with an awesome underwater kicking effort to equal Phelps’ record.

“I look up to (Phelps) a lot,” Shields said. “He’s done so much in butterfly, so anytime I can reach up there and be that good, it’s just awesome.”

Shields goes into his post-grad swimming career with aspirations of filling Phelps’ shoes, not only at the domestic level, but also on the world stage.

WINNING ON THE BIG STAGE David Nolan finally broke through to win not just one, but two NCAA titles in his sophomore year at Stanford. Utilizing a come-from-behind strategy, Nolan passed early leader Marcin Cieslak of Florida in the final strokes of the 200 IM and nipped him by 24-hundredths at the finish with a 1:41.21.

The following day, he renewed his rivalry with Shields in the 100 back, beating Shields to the wall and dipping under the 45-second barrier for the first time with a 44.99 to Shields’ 45.21.

Nolan knew expectations were high for him as a college swimmer, and in the months after the 2012 NCAA meet, he worked to put those expectations aside and be the best swimmer possible.

“I just tried to absorb the energy, and I’ve trained for this and I let the training take care of itself,” he said.

That statement could have applied to Louisville’s Joao de Lucca and Wisconsin’s Drew Teduits, both of whom upset established veterans. Though de Lucca had been considered a contender for the 200 free title after placing third last year, few thought he had the talent to chase the legendary NCAA record of 1:31.20 set by Simon Burnett in 2006. Under record pace for 175 yards, de Lucca faded in the home stretch, but had enough in his tank to post the third-fastest performance in history. Photos of his unorthodox celebration—using his feet to applaud his efforts—were talked about as much as his 1:31.51.

Teduits brought the Wisconsin men’s program to the fore with the school’s first NCAA title since 1959, winning the 200 backstroke in 1:38.27. Though Teduits had been recruited by current Arizona coach Hansen, new coach Whitney Hite has worked wonders in two seasons, producing his first NCAA champion as well as runner-up Michael Weiss in the 400 IM. Weiss battled with Georgia freshman Chase Kalisz in the medley, taking a big lead in the butterfly and backstroke legs. But Kalisz got back into contention with a spectacular breaststroke leg, splitting a 59.83 to blast past Weiss and hold on for the win with a 3:38.05. Kalisz only had a half season with the Bulldogs, staying in Baltimore in the fall and training with current coach Bob Bowman. In preparation for his NCAA debut, Kalisz won the 400 IM at the USA Swimming nationals in December with a 3:43.06. v

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ncaa dii champions , drury university

by judy jacob

[ photo

pictured

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powerhouses prevail

by kyle staggs ]

College Roundup Drury, Emory, Kenyon, Oklahoma Baptist and Indian River do what they do best: win!

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freestyle relay sweep with a 6:29.82 in the 800. Florida Southern’s 200 medley relay put together a 1:27.21 for a DII record.

Individual swimming titles went to Nova Southeastern’s Oskar Nordstrand (500 free, 4:23.55), Incarnate Word’s Mark Rubin (1000 free, 9:02.85), Queens’ Alex Menke (1650 free, 15:11.50), Bridgeport’s Oscar Pereiro (100 back, 47.04), Drury’s Daniel Swietlicki (200 back, 1:44.12), Ouachita Baptist’s Marcus Schlesinger (100 fly, 47.54) and UCSD’s Dane Stassi (200 fly, 1:45.12).

Wright State’s Dylan Szegedi (1-meter, 529.65) and St. Cloud State’s Luke Weber (3-meter, 563.80) captured the men’s diving events.

NCAA DIVISION III CHAMPIONSHIPS Shenandoah, Texas March 20-23, 2013 Women’s Team Champion: Emory University Men’s Team Champion: Kenyon College The Emory Eagles claimed their fourth straight women’s title, and the Kenyon Lords returned to the top of the men’s podium after a two-year absence.

Emory scored 619 points for its victory, ahead of Kenyon (483) and

May 2013

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provided by williams college ]

Drury lost to Wayne State in last year’s women’s competition by one point, but the Lady Panthers turned the tables this year, winning 432.5 to 388. UC San Diego took third (313).

Drury’s men claimed their ninth consecutive men’s team title with an impressive 546 points, far ahead of Florida Southern (397) and Incarnate Word (389).

Southern Connecticut State’s Amanda Thomas, who won the 200 yard IM (2:01.21) for the third consecutive year, earned her second straight Swimmer of the Meet award.

Mariya Chekanovych gave Simon Fraser its first DII women’s title and set a division standard in the 100 breast (1:01.50). She also won the 200 breast (2:13.35).

Incarnate Word’s Tamiris Nascimento (50-100 free, 22.76 and 49.46), Allison Crenshaw of Florida Southern (1000-1650 free, 9:57.29 and 16:42.58) and Queens’ Caroline Arakelian (200 back, 1:57.26; 400 IM, 4:17.51) claimed two titles each.

Other individual event winners

included Anjali Shakya, UC San Diego (200 free, 1:47.95); Erin Black, Nova Southeastern (500 free, 4:50.29); Bente Heller, Alaska Fairbanks (100 back, 54.26); Mychala Lynch, Grand Canyon (100 fly, 54.31); and Joyce Kwok, LIU Post (200 fly, 2:00.28).

Taking the relays were Wayne State (200 medley, 1:41.52), LIU Post (400 medley, 3:42.48), Ashland (200 free, 1:32.20), Drury (400 free, 3:23.31) and Tampa (800 free, 7:24.70).

Kali Lewis of Incarnate Word posted a DII mark in 3-meter diving with her 519.10 points, and finished second in the 1-meter to Wright State’s Paige Kortman (468.60 to 452.45).

Wayne State’s Piotr Jachowicz, the Male Swimmer of the Year, set DII marks in both IMs (200, 1:44.82; 400, 3:47.62).

Grand Canyon’s Eetu Karvonen lowered the division mark in the 200 breast to 1:54.57, and added a second victory in the 100 breast (52.65).

He also swam on the Antelopes’ DII record-setting 400 medley relay (3:11.93).

Drury’s Vladimir Sidorkin put up winning times of 43.16 and 1:35.76 in the 100 and 200 free, and participated in two recordsetting relays (200-400 free, 1:19.31 and 2:55.26). Drury completed the

[ photo

NCAA DIVISION II CHAMPIONSHIPS Birmingham, Alabama March 6-9, 2013 Women’s and Men’s Team Champions: Drury University

ncaa dii champions , drury university

>

by kyle staggs ]

ramirez laura

oklahoma baptist

[ photo

(3-meter, 514.25).

In the men’s competition, Kenyon tallied 499.5 points to Denison’s 428 and MIT’s 334. Denison was the twotime defending champ.

Austin Caldwell (200 free, 1:37.01—3-hundredths off the DIII standard) earned the only individual title for the team champs, but the Lords captured three relays: 400 medley (3:15.39) and the 200-400 free (1:18.96 and 2:55.07).

MIT’s Wyatt Ubellacker, Male Swimmer of the Meet, won the 50 free (19.81) and 100 fly (47.41)—after lowering the DIII record in prelims to 47.34. He also placed second in the 100 free to Kenyon’s Ian StewartBates (43.77), and swam a leg on the

[ photo

provided by oklahoma baptist university ]

Engineers’ winning 200 medley relay (1:28.57).

Division records also fell to Grinnell’s Michael Brus in the 200 back (1:44.81) and Hugh Anderson from Mary Washington in the 400 IM (3:50.55).

Denison’s Allen Welk doubled in the 500 and 1650 free (4:23.99 and 15:09.63). Other titlists included Simas Jarasunas of Stevens (100 breast, 54.57), Occidental’s Steven Van Deventer (200 breast, 1:58.60), Emory’s Miller Douglas (200 fly, 1:46.64) and Redlands’ Jeffrey Depew (200 IM, 1:47.20).

Johns Hopkins’ 800 free relay bettered the DIII mark (6:29.27), while Dylan Davis gave the Blue Jays an individual victory with his 48.62-48.63 win over Denison’s Sean Chabot in the 100 back.

Ben Lewis of Denison was the top 1-meter diver, scoring 494.65 points.

Kalamazoo’s Williams Guedes took the 3-meter (572.50).

NAIA CHAMPIONSHIPS Oklahoma City Community College Oklahoma City, Okla.

Feb. 27-Mar. 2, 2013 Women’s and Men’s Team Champions: Oklahoma Baptist University

provided by williams college ]

[ photo

pictured

> daniel ( left ) and galarza ,

pictured

Denison (363).

The Eagles were aided by their DIII record-setting 400 yard free relay (3:21.28) and their victorious 200 free relay (1:32.93). Kenyon posted a DIII mark in the 400 medley (3:40.13) and won the 200 medley (1:41.60).

Johns Hopkins took the 800 free relay (7:19.14).

Williams’ Caroline Wilson was named Female Swimmer of the Meet.

She set a DIII mark of 1:58.81 in the prelims of the 200 IM and won finals in 1:59.43. She also captured the 500 free (4:47.16) and 400 IM (4:14.27).

Wilson’s teammate, Sarah Thompson, won the 200 and 1650 freestyle events (1:48.50 and 16:31.60).

Wheaton’s Kirsten Nitz showed her versatility with victories in the 50 free (22.87), 200 back (1:57.30) and 100 fly (53.08), while Whitewater’s Amy Spaay swept the 100 and 200 breast (1:00.85 and 2:14.71).

Kenyon’s Celia Oberholzer also took down a DIII standard in the 100 back (53.46), and teammate Hannah Saiz was the only sub-2:00 swimmer in the 200 fly (1:57.42).

Redlands’ Chandra Lukes turned in a 50.22 to win the 100 free.

Diving titles went to College of New Jersey’s Danica Roskos (1-meter, 466.65) and Kenyon’s Maria Zarka

pictured

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caroline

wilson , williams

Oklahoma Baptist, in just its second year of competition at the NAIA level, has won two men’s titles and one women’s, as they took both crowns this year. The Bison men scored 881 points, far ahead of Concordia (448.5) and Olivet —continued on 28 May 2013

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college roundup—continued from 27

[ photo

provided by indian river state college ]

Nazarene (428.5). Its women—after a runner-up finish last year—tallied 845 points to beat Savannah (600) and Cumberlands (367).

OBU’s Laura Galarza, women’s Swimmer of the Year, tripled in the 50-100-200 yard free (22.99, 50.29 and 1:49.95). She also contributed to her team’s NAIA record-setting freestyle relays (200-400, 1:32.88 and 3:25.63). The Lady Bisons made it a relay sweep, taking the 800 free (7:34.96) and 200-400 medley (1:41.64 and 3:47.70).

Also contributing first-place points for OBU were Kristen Brimage (1-meter 252.50; 3-meter, 252.30), Kerryn Mullen (100 and 200 breast, 1:02.93 and 2:19.67), Nicole Wilson (500 free, 4:59.02) and Lisa MacManus (100 back, 54.67).

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yurie

nakano , indian river

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Savannah College’s Hannah Legg claimed titles in the 200 back (2:01.67), 200 fly (2:03.33) and 400 IM (4:25.13), and teammate Caroline Lepesant took charge in the 1650 (17:05.79). Other women’s individual champions included Biola’s Christine Tixier (100 fly, 54.75) and Cumberland’s Charlotte Parenti (200 IM, 2:05.30).

The Male Swimmer of the Year, OBU’s Daniel Ramirez, posted NAIA marks in both the 100 free (43.42) and 100 back (48.62 prelims, 47.61 finals), and triumphed in the 200 IM (1:50.19). He also helped set two NAIA relay standards (200 medley, 1:27.66; 200 free, 1:19.50).

Oklahoma Baptist also won the 400 medley (3:20.23) and 800 free relays (6:40.48), while Concordia took the 400 free relay (3:03.87).

OBU’s Nick Schuttinger added NAIA records in the 50 free (19.83) and 100 fly (47.30), while teammates Vito de Franco swept the breaststroke events (54.90 and 2:00.98), Maximiliano Abreu captured the 200 fly (1:47.26) and Connor Wilson won the 400 IM (3:57.90).

Andrew Fischer, Olivet Nazarene, took the 200-500-1650 freestyles (1:39.35, 4:32.93 and 15:44.71), while Ryan Searles, Savannah, won the 200 back 1:47.84).

Illinois Tech’s Ian McNair swept the men’s diving events (1-meter, 287.60; 3-meter, 304.50).

NJCAA CHAMPIONSHIPS Burt Flickinger Athletic Center Buffalo, N.Y. March 6-9, 2013 Women’s and Men’s Team Champions: Indian River State College The National Junior College Athletic Association Swimming and Diving Championships ended the way it has for the last 32 years— with a sweep by Indian River State College. The women claimed their 32nd consecutive title, while the men made it 39 straight.

Indian River’s women scored 1,648 points, ahead of Daytona State (951) and Darton (862). Its men tallied

1,832 points, again beating Daytona State (1,319) and Darton (831).

The River’s Yurie Nakano was named the Female Swimmer of the Meet. She lowered her NJCAA record in the 100 yard fly from last year’s 53.85 to 53.27, and earned titles in the 100 free (50.02) and 100 back (54.62). She also was part of IRSC’s two record-setting medley relays (200-400, 1:42.95 and 3:41.92).

Indian River also swept the freestyle relays (200-400-800, 1:34.29, 3:27.19 and 7:25.45).

Also claiming three individual wins was Indian River’s Patricia Casellas (50 free, 23.56; 100 and 200 breast, 1:02.46 and 2:17.58) and Solyvette Lizardi (200 fly, 2:04.15; 200 and 400 IM, 2:03.84 and 4:25.02), as well as Daytona State’s Ginny Grams (200500-1650 free, 1:50.35, 4:56.02 and an NJCAA record 16:45.43). Grams’ teammate, Sophie Drake, added a win in the 200 back (2:04.26).

Indian River’s Shannon Mesaros won the 1-meter diving (368.40), and Darton’s Sarah Hoop put together 355.95 points for the 3-meter victory.

IRSC won every single event in the men’s competition. Leading the way was Joshua Oathout, male Swimmer of the Meet, who won the 100 and 200 back (49.74 and 1:48.20) and 400 IM (4:00.21). He also led off his team’s 400 medley relay (3:15.09).

The River completed its relay sweep with times of 1:28.42 (200 medley) and 1:19.57, 2:56.08 and 6:38.18 (200-400-800 free).

Bradley Tandy, last year’s Male Swimmer of the Year, earned victories in the 50 and 100 free (19.51 and 43.46), while Byron Wolkers (100 and 200 breast, 54.91 and 1:59.84) and Heinrich Alberts (100 and 200 fly, 47.59 and 1:47.61) also took two.

Chris Harrington (200, 1:36.57), Bryan Clarke (500, 4:31.47) and Marc Rojas (1650, 15:38.80) won the mid-distance and distance freestyle events, while Edwin Angjeli picked up a victory in the 200 IM (1:51.20).

Both diving titles went to Darton’s Crawford Berry (1-meter, 460.00; 3-meter, 515.70). v

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4/22/13 3:10 PM

by garrett weber - gale

W

hat constitutes the perfect dinner? Most of us know what it’s like to be totally drained after workout and ready to go nuts on our next meal. Being a swimmer is hard work. We log many hours in the pool, compounded by dryland training, school, stretching, homework, and more swimming can put us in a pretty tired state. What we put into our body dictates what we can get out of it. In order to continue working toward our goals by constantly performing in workouts and at meets, we need to be putting premium fuel into our body.

People often ask me if there are people on the USA national team who eat a poor diet. The unfortunate answer is: “Yes, there are a few world-class athletes I’ve been around over the years who do eat like this.” However, most of the best athletes see the big difference good nutrition makes on how they perform. What’s even cooler is

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that a few athletes who used to eat really poor diets now are very careful about what they eat, and are swimming better than ever!

While I’m not a nutrition expert, I have had a lot of experience dealing with nutrition. After being diagnosed with dangerously high blood pressure in 2005, I was forced to take my own nutrition very seriously. Not only did I see a dramatic decrease in my blood pressure, but my performance was also enhanced in a huge way. I’ve seen many nutritionists, done a lot of my own personal research, and I have had many years to experiment.

Through my experiences, I’ve found several things that work wonders for me after finishing hard workouts. First, I always eat some sort of fruit to replenish the glycogen (simple sugars that get used for fuel when we exercise) lost during training, and complement that with an energy/ protein bar or protein drink. The sooner we eat after workout, the better. Not only does replenishing after workout help our body rebuild itself, but the sooner we eat after exercise, the more we can curb our appetite until we get home for dinner.

Ah, dinner! Nothing satisfies me more than a great dinner at the end of a hard day. While it could be easy to devour anything in sight, it’s more impactful to make smart choices when fueling our body and mind. I believe humans are omnivores, and can eat all foods. What I’ve found that works best is to eat a huge array of many different items both throughout the day and for dinner.

My dinners will always include a big salad filled with spinach, kale, tomatoes, cucumbers, carrots, walnuts and maybe some apples or blueberries. I also eat other vegetables on my plate such as broccoli, green beans, Brussels sprouts, Swiss chard, snap peas, radishes, butternut squash and bell peppers. There are so many incredible nutrients we can get from vegetables...so eat up!

I’m not a huge meat eater, but I do eat meat or fish two to three times per week. When I do have meat or fish, I’ll generally go for bison, lamb, naturally raised chicken and salmon. In order to bump up my protein intake, I always have some sort of bean dish or lentils, too. Brown rice, a sweet potato, kamut, barley, cous cous, quinoa or a baked potato are a handful of my big staples, too. The more foods we can include on our plate, the better off we are!

Here’s a recipe I love making on a Sunday that tastes great and also provides easy leftovers to eat in a flash:

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vegetable lasagna with creamy roasted garlic pesto INGREDIENTS: • 2 tablespoons extra virgin olive oil • ½ medium onion, diced • 1-½ cup mushrooms, chopped • 1 large red bell pepper, chopped • 1 zucchini • 1 medium-sized eggplant

• 6 cups spinach • 1/3 cup ricotta • 3 cups mozzarella • 2 cans San Marzano tomatoes • 1 box whole grain/whole wheat lasagna sheets

DIRECTIONS: • Bring medium/large pan to medium heat. Pour olive oil in pan. Once olive oil gets hot, add onion and mushrooms. Cook until onion is translucent. Save in separate container for later use.

• With remaining oil and moisture in the pan, add in red peppers. Cook for about five minutes or until they become very soft and smell a bit sweet. Save into a separate container for later use.

• Thinly slice zucchini with a knife or mandoline.

• Take the skin off the eggplant. Slice the eggplant crossway into thin slices. Save into a separate container for later use.

• Add spinach to pan and cover for about five minutes on medium heat. Remove spinach once it has wilted and become soft.

• Put San Marzano tomatoes into a blender and pulse until a bit chunky.

PESTO INGREDIENTS: • 4 oz basil • 10 tablespoons extra virgin olive oil • ½ teaspoon salt

Ingredients • of • ve • • • • • • ch • ch • • • • • ch • • • p

• 1-½ tablespoons roasted garlic • A few grinds of pepper

PESTO DIRECTIONS: • To roast the garlic, take a whole head of garlic and chop off the top. Set garlic head face up on a sheet of foil. Drizzle with olive oil and pepper. Enclose garlic head in foil and bake at 375 for an hour or until tender and brown.

• Add all ingredients into a small food processor and purée until fine.

LASAGNA DIRECTIONS: • Start with a layer of noodles on the bottom of the tray.

• Cover noodles with any ingredients you like followed by some tomato sauce and mozzarella cheese.

• Repeat this process with other ingredients.

• Put a layer of pesto on top of one of the layers of noodles before adding vegetables.

• Add ricotta cheese directly on top of noodles.

• Once you have layered to the top of your lasagna pan, finish by covering the entire tray with remaining tomatoes.

It is important that everything is covered with the tomatoes so nothing gets dried out. Finish by sprinkling some mozzarella on the top.

• Cover the tray with tin foil and bake at 400 for 45 minutes.

Remove foil and bake another 15 minutes or until cheese is browned. v

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MAXWELL MEDALS & AWARDS E XC E L L E N C E AWA R D

Open Water O fficiating

O

by sandy drake

pen water swimming is often compared to running a marathon. The athletes train much differently than they would in the pool. Officials also are trained differently from pool to open water officiating.

An important difference between pool and open water swimming is the magnitude of safety considerations. OW swimming takes safety to a new level. The pool venue affords an element of protection from climactic conditions and is a controlled environment. There are certain constants we expect at a pool venue: water quality, course length, starting blocks, lane lines, backstroke flags, timing equipment and a level pool deck for observation.

The OW swimming environment is not controlled. Everything is variable, and much is unknown. In the ocean, river or lake, we also have marine life, water quality, air and water temperature, tides and currents to consider as part of the overall open water swim venue. Observing the race can be from a boat, the beach or rocks on a shoreline. The starting line could be on the beach or in the water. The finish line could be in the water or up the shore by the parking lot. Even events that are run consecutively at the same location year after year can be affected by different weather conditions, changing environmental conditions, varying numbers of entered athletes and volunteer support personnel. Even though an OW swim event is one or two races, it is the complexity of the preparation, the course and the overall officiating experience that makes it so interesting and fun.

Being an OW official can be very rewarding. No two races are alike.

Depending on the venue, escorted or unescorted races, lake or ocean, we look at each race differently. It is just another exciting way to volunteer your time as an official. v Sandy Drake is the officials chair for Hawaii Swimming and is a member of the national officials committee responsible for open water.

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In May 2007, George Geanon of Wisconsin Swimming was the main author of the following mission statement: “It is the mission of the WI LSC Officials Committee to ensure safe, fair and equitable conditions for competitive swimming throughout the WI LSC. The committee is responsible for the recruitment, training and retention of officials, in accordance with the rules and regulations of USA Swimming. We seek to inspire excellence, consistency and professionalism among the officials of the WI LSC.” This statement epitomizes how Geanon has provided tremendous leadership to swimming—both as an official and as chair of the Wisconsin Swimming Officials Committee from 2007 to 2011. Over his more than 13 years of distinguished service as an official, he has continuously sought to improve his skills and abilities to apply them directly to enhance our sport. He has also fostered overall excellence in officiating through mentoring that is both nurturing and effective.

PROUD SPONSOR OF THE MAXWELL EXCELLENCE AWARD

CALL FOR YOUR FREE FULL- COLOR MAXWELL CATALOG: 1.800.331.1383

May 2013

4/22/13 3:10 PM

1

SEATED MED BALL TWISTING Seated with a 6-pound med ball at your hip, lift your legs off the floor and, with the med ball, begin twisting from one side to the other. Keep your legs as straight as possible.

dryside // training

GETTING STRONGER...

OUT OF THE WATER

by j . r . rosania l photos by kaitlin kelly demonstrated by samantha caldwell

MED BALL THROW- DOWNS Using a 6-pound med ball and standing on a 10-inch step or bench, begin with the ball overhead and throw the ball downward toward your feet. Catch the ball on the rebound and repeat.

2

3 alternate dumbbell upright row Standing with a light dumbbell in each hand, raise your arm upward, keeping your elbow higher than your wrist. Imagine a high-elbow drill in the water. Repeat both arms.

4 dumbbell tricep kickback Holding dumbbells and bent over, start with your arms at a 90-degree angle.

Then extend your arms backward to full extension and repeat. Freestylers and backstrokers: alternate arms.

Flyers and breaststrokers: do arms together.

5

lunge jump While holding a medicine ball chest-high, drop into a lunge position. From that position, jump into a streamline, raising the med ball overhead. Land and repeat with opposite leg.

So much emphasis is being put on dryland training these days. It has played a much bigger role in training swimmers of all ages. As Masters swimmers, it’s vital we work on our strength out of the water. We will only get so fast with pool training, and we naturally lose strength year by year.

Start with several very swim-specific exercises—for flyers, more fly exercises; for freestylers, more free exercises, etc.

These exercises will help you develop strength in your strokes on land that can be transferred to the water.

Pictured are several swim-specific exercises. Ideally, you will be able to complete three “circuits” of the exercises. Each circuit is done in a manner in which you complete each exercise without stopping until all exercises in the circuit are complete.

Each exercise is performed for one minute, with just an exchange to the next exercise for rest. Of course, if you cannot complete the minute, stop and pause for 10 seconds, then resume the exercise.

For starters, complete the circuit one time the first week, two times the second week, and build to a third time after two to four weeks. The only equipment you’ll need is a pair of light dumbbells, a 6-pound medicine ball and a medium-size physio ball.

Enjoy the great swimming...without getting in the pool. v J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine’s fitness trainer and was named one of “America’s Top Trainers” by Men’s Journal and Vogue magazines.

Check out Rosania’s website at www.jrhealthplex.net.

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Q&A

Matthew

Donovan Matthew Donovan has taken the Somerset Valley Y from 46 to more than 400 swimmers. In the process he has made the team a serious player at Y Nationals. by michael j . stott photo provided by somerset valley ymca

pictured > coach matthew donovan

( far

right ) at a

ymca nationals

Coach Matthew Donovan Director of Competitive Swimming Somerset Valley YMCA Bridgewater, New Jersey

Matthew Donovan (Keane State College, B.A., education/social science, ’98; University of Phoenix, M.A., education, ’04) is a New England product, having served as a captain his junior and senior years at Keane State in New Hampshire. He was head age group coach at the Wheeler Regional YMCA in Plainville, Conn. and assistant at Farmington High School before moving to New Jersey in 2000. At the Somerset Valley Y, Donovan has grown the team into a competitive regional and national player through active staff and athlete development. A believer in programs that support young people, he serves as chairman of the Bridgewater-Raritan Youth Services Commission. He has been a New Jersey All Star Zone Team coach and is certified Level 4 by ASCA.

Q. Swimming World: You moved from Connecticut to join Somerset Valley Y in New Jersey....

A. Coach MATTHEW DONOVAN: I loved working as a Y assistant coach and wanted to see if I had what it took to be a head coach. I wanted to move from New England and make it on my own.

SW: You have a passion for coaching.... md: Coaching, maybe; teaching, yes! All I ever wanted to do was to help kids grow into productive adults. What I do is teach, and the pool is my classroom.

SW: How do you recruit outstanding coaches? md: I have been blessed with some luck. Week 2, one of Mexico’s most decorated swimmers (Oscar Gonzalez, who swam for Jon Urbanchek) walked into my office, signed up his two talented children and offered to be a volunteer coach! Since Day 1, we had all the right parts—I just helped put them in the right order.

SW: How have you sold the vision? md: Early on, I wanted to take the team to more USA LC competitions. I was told that the local summer league was the priority, so that’s what I’ve done. Supporting summer league and high school swimming is a cornerstone of our success. We went through a forced merger in 2004, bringing two very different swimming communities together. Now the parents are the best of friends.

SW: How do you attract kids? md: By developing local talent and supporting high school and summer league teams. Success breeds more success. We don’t have a lot of rules here. The punishment for not coming to practice is swimming slowly and not getting results. In our area, the media values high school swimming. The loyalty the swimmers have shown to the coaches and the team is about mutual respect. They know that we will ready them to swim fast for high school meets. In turn, they want to swim fast for the Y. SW: How have you galvanized the parents? md: We have the greatest parent volunteers on the planet, and we thrive because of it! They have a direct hand in every aspect of the team other than coaching, and the benefit goes directly to the kids. Our parents get that the more time coaches spend on topics other than swimming, the less we are spending on their kids. I would not know the success we’ve had here without their support.

SW: How do you coaches work together? md: No one coach is more important than another. We all operate together, and every coach works directly with the national team. We keep swimmers and coach together for a predetermined period of time. If a swimmer is having —continued on 36 success with a coach, we trust that May 2013

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Q&A q&A—continued from 35

4coach to finish the job. I go to my staff as much as they come to me for ideas, sets, advice, whatever.

SW: You give back to the community—in what way? md: My grandfather served in World War II and did more great things and sacrificed more by age 23 than I could hope to do in a lifetime. I see being an athlete as an honor—not a right. We are very fortunate to live and swim where we do, and any team that I am associated with will always give back to the community, whether it be cleaning up our area after a meet, doing food drives or entering races that donate to charity. Additionally, we ask all of our senior-level athletes to give back by coaching in our clinics and summer leagues. I want the kids to respect and take pride in their team and their community.

SW: In what ways do you prepare swimmers for life beyond the Y? md: In many ways.... Just learning to be a hard worker, good time manager, patient, goal-oriented, etc., has a direct translation to the “real world.”

SW: How do you foster the concept of team at SVY?

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md: This is something at which we work very hard. We operate out of four different pools. We are focused on being a multi-site program rather than a satellite program.

There is a clear difference. All practice groups travel to the different sites for workouts. There are clear exercise benefits to this (pool time, weight rooms, etc.), but the bigger goal is to ensure that we do not revert to an “usversus-them” frame of mind.

SW: How does that play out at big meets? md: Team unity.... Some teams with a similar make-up may have a relay where the four swimmers don’t know one another. With us, they are likely all best of friends.

SW: What do you do to get younger swimmers to love the sport? md: We support what is important to them—such as summer league and not pressuring them to choose a sport. We love multi-sport athletes and multi-interest individuals. We don’t address just swimming until after freshman year in high school. Having older kids help the younger swimmers is huge. To the little ones, the big kids are gods, and they can’t wait until they get varsity jackets of their own.

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SW: Describe the value of training camps for senior athletes.... md: The training trip is by far my favorite week of the year. I sometimes think we get more done in this one week than in the rest of the year. I believe all swimmers deserve a reward. They build team values, and kids learn and experience so much. We have met famous people such as Mayor (Rudy) Giuliani, Cullen Jones, Tom Jager, Jon Urbanchek and more—all of whom have been very generous with their time. We take side trips to learn things—desert tours, snorkeling in coral reefs, planetariums, Sea World, NHL and college bowl games. But it’s the little things that really stay with me. On our very first trip (to Arizona State University), one of the swimmers told me he’d never been on a plane. He is now a professor at ASU. We can’t take credit for his academic success, but I bet that training trip had something to do with his path in life. The swimmers also do quality aquatic work and come home sore, but ready to swim fast.

SW: You want SVY to be dominant in New Jersey and competitive regionally and nationally.... md: We are getting there. The last few Y national meets have been some of our best in team history. Recently

we’ve had a few Y national champions, and last summer set a meet record in the men’s 400 medley relay. We took a swimmer to Trials and six to junior nationals where one finaled. We are again a USA Swimming Bronze Medal Club and consistently in the top one percent in the USA Virtual Club Championships.

SW: Why are Y swim programs so strong in places such as New Jersey, Connecticut, Ohio, Pennsylvania, and not so strong elsewhere? md: I can’t say, but it is really fast swimming! I know some college coaches refuse to look at YMCA meet results when it comes to recruiting. They are doing themselves and their universities a great disservice. YMCA kids have an amazing sense of team, and the meets are fast. The YMCA national meet is similar to the NCAA Championships in terms of team and energy. Some say that all things considered, the YMCA Nationals is the greatest 18-and-under meet on the planet. v

Michael J. Stott, one of Swimming World Magazine’s USA contributors, is based in Richmond, Va.

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H OWT H E Y T RA I N by michael j . stott

photos provided by somerset valley ymca

P

erhaps no two swimmers epitomize Coach Matt Donovan’s drive to improve

than Brad Zdroik and Lindsay Temple. Both have been instrumental in the Somerset Valley YMCA’s ascendancy at Y Nationals. In the

brad

last three years, the men have finished the

zdroik

long course meet in fifth, eighth and fifth; the

Zdroik, 16, is a freestyle and butterfly specialist. “Brad is a tremendous athlete both in the pool and on land,” says Donovan. “Like many boys, he played multiple sports when younger, a practice we strongly encourage for 12-andunders. As he got older—and grew quite a bit— his success and interest steered him toward swimming. Brad is very determined and focused in every workout. His greatest strength is that he never takes a set or a practice off, saving it for his best or favorite events. Even when we are working on his weaker strokes or events, he is still fighting to be at the front of the lane and challenging his teammates.”

In spring 2012, Zdroik went fast enough to earn an invitation to the Eastern Zone Select camp in Maryland. “This has been a huge motivator for him,” says Donovan. “Now he wants to make a National Select Camp and swim for a top-tier NCAA program.

“Currently, he is a New Jersey state champion (13-14) in seven events: the 50, 100, 500 and 1650 yard freestyles (21.41, 46.76, 4:42.45, 16:29.31), 100 and 200 fly (51.53, 1:54.96) and 200 IM (1:55.36). He was also a Y national finalist in 2012 in the 50 and 100 yard freestyles (21.07, 46.29) and made junior nationals in the 50 and 100 free long course. The highlight for him last summer was anchoring our 400 meter medley relay (in 51.42) that took gold and broke the YMCA national record (3:50.00).”

short course nationals in April, SVY’s men

Z

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women: 19th, 15th and sixth. At the most recent

finished third and its women, fourth—good for fifth in the combined team race.

lindsay

temple

D

Donovan credits much of his girls’ team improvement to what he calls Lindsay Temple’s “lead-byexample mentality.”

A skilled backstroker and freestyler, Temple’s steady improvement can be credited to an accelerated dryland regimen and in-water practice consistency.

Her “general fitness and strength is second to none,” says Donovan. “She also has a great feel for the water, especially when doing backstroke.

“This focus is not lost on her teammates,” he says. “Her goals are simply to work hard and be the best that she can be.” Temple, 16, finished fourth in both the 100 and 200 back (1:04.88, 2:19.52) at the 2012 long course YMCA Nationals, while earning 19th in the 200 back at junior nationals.

Temple someday hopes to earn her Olympic Trials cuts and swim for a premier NCAA program. v Total Access members click here at www.SwimmingWorldMagazine.com to see Brad Zdroik’s & Lindsay Temple’s progression of times—including updates from the recent YMCA Nationals—as well as a sample set.

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bil l sm yt h

A S W I M M E R’S G U I D E TO

GOALS

pic tu red

>

Achieving

LIVING THE DREAM

by michael j . stott

=

In the first of a two-part article about

photo provided by boston university

atop an Olympic podium, set a goal setting, Bill Smyth, head men’s and women’s world record or win multiple swimming coach at Boston University, shares his individual NCAA championmeasured approach to the big dreaming, planning, ships?” asks Smyth. “When prioritizing, executing and re-evaluating required you dream of your potential for successful aquatic and life outcomes. success, the odds don’t matter at all.

What matters is that you have a oal setting is integral to happy and fulfilled vision. successful swimming.

“At 12, such a dream can be Swimming World Magazine daunting, given the level of work begins a two-part series on how to required to make it a reality. However, quantify and execute goals. Our guest as a dynamic human being, your path “lecturer” is Bill Smyth, a five-time is determined mostly by your will. The NCAA All-American at the University of stronger your will, the greater the Virginia, who owns six Atlantic Coast chance will be to live your dream.

Conference titles (four in the 400 IM) “One of the key elements and who placed fifth in the 400 IM at to sustaining that dream is the 1992 Olympic Trials. understanding that you are unique.

These days, Smyth is head men’s You will never be Michael Phelps, and women’s swimming coach at Michael Jordan or Missy Franklin.

Boston University.

They are unique—and you are just as unique as they are. Your successes DREAMING BIG and failures will shape and help you “Setting and achieving your goals realize your dreams, which evolve begins with having a dream that you naturally over time. Embrace the want to achieve and live,” says Smyth. change,” he says.

“Dreaming big helps to set the goals that you’ll need along the way. If you MAKE A LIFE PLAN grew up watching Michael Jordan, Smyth tells his swimmers that a Michael Phelps or Missy Franklin in dream without a plan is merely a wish. the Olympics, you watched athletes “A dream with a plan becomes a living their dream. Dreaming about goal,” he says. what you might be and do one day He urges his athletes to use all costs nothing and provides potentially their resources—i.e., parents, coaches, limitless motivational opportunities,” teachers, captains and teammates—to he says. help them formulate an achievable “What are the odds you’ll stand

G

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plan. He also tells them to be specific when compiling each part of the plan.

“Specific” means avoiding clichés such as, ‘Work hard, practice more, practice faster.’ Statements such as, ‘Train at a threshold pace for 30 minutes continuous’ or ‘Average one second faster per 100 on a monthly test set’ are measurable goals that belong in a plan,” he says.

Smyth suggests athletes bundle all of their goals for the next four years—be they academic, swimming, volunteering, internship, personal and social—into a single life plan. If one’s most inspirational dreams revolve around school and the pool, figure out how many hours per day and per week you will need to devote to each in order to obtain the desired result. In a team setting with like-minded people, many athletes have similar goals.

Teammates can be dream enablers and a positive influence.

Those who just want to swim in college will have a substantially different life plan from the athlete aspiring to be a state champion or Olympic swimmer. Both dreams demand sacrifices, and sacrifice is part of the deal. That may mean saying, “No,” to a 10 p.m. opening night movie in order to wake up refreshed for a 5:30 a.m. practice.

“For those with elite aspirations, one dream will likely be the prime motivator,” says Smyth. “That’s fine at first, but as you travel your path, execute your goals and further delineate your plans, it’s crucial to focus on the task at hand. Be mindful of your all-around goals and

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ambitions. Set goals that pertain to many parts of your life, avoiding allor-nothing scenarios. Define yourself by your complete plan, not just one dream,” he says.

PRIORITIZE THE MOMENT Smyth counsels against just listing priorities, suggesting his charges prioritize the moment instead.

“If you are studying, then that is your only priority. If you are swimming, then that is your only priority. A priority is here and now,” he says. “Living in the moment allows one to maximize the opportunities at hand.”

No surprise here. Proper goal setting requires significant thought.

“Once done, fine-tuning and making adjustments to a life plan will be necessary,” observes the BU coach.

“Since there will be ups and downs, be willing to make changes to your plan, but avoid the temptation to re-plan too frequently. Balance riding out the tough times versus constantly replanning. Allowing time to overcome temporary obstacles can produce a satisfaction gained by perseverance,” he says.

and even multiple times per set.

Say you are swimming twenty 100s of freestyle on 1:20. The goal is to descend to 56 seconds on numbers 4, 8, 12, 16 and 20. If, on No. 4 you hit :56, and it wasn’t as hard as you thought, instead of being content with :56 going forward, re-set your goal to hit :55.

“If you maintain :55 on the next few rounds, try resetting your goal once again to :54 on the final round.

Whether or not you make or miss your new goal on the final round, you will have a lot of information about how

you performed on that single set.”

PERIODIC ASSESSMENTS AND EVALUATIONS Smyth continues, “Teachable moments, goal adjustment and perseverance help us advance our goals and dreams even as they change. Not all of us will be Olympic champions, but as we learn what we can and cannot do, we can have dreams come true if we are willing to make regular self-assessments and evaluations.

—continued on 42

LEARN FROM YOUR MISTAKES AND RESET PROCESS GOALS FREQUENTLY Every swimmer has setbacks, failures and experiences that Smyth labels “teachable moments,” such as taking a 200 freestyle out too slowly in the mistaken belief that conserved first-half energy may be sufficient for the win.

A definition of terms: “Short-term goals are often referred to as process goals, while long-term goals are outcome goals,” he says. “In swimming, process goals are things such as working on stroke balance, taking five fly kicks underwater off all walls or identifying two spots to breathe in a 50 free race. These are controllables to which a swimmer can quickly adjust.

Outcome-oriented goals are things such as getting first place, doing a best time by one second or winning a team championship. Outcomeoriented goals are motivators and directly influenced by process goals.

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goals—continued from 41

advertising opportunities: Contact Swimming World Magazine Advertising: Call: 602.522.0778 800.511.3029 (Toll free in USA & Canada)

Advertising@SwimmingWorldMagazine.com 42

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“Schedule regular opportunities for goal setting and periodic selfevaluation,” he says. Do it in the beginning, middle and end of the season, or more frequently in a formal way either with a coach, teacher or by yourself so you can readjust if necessary. If you set specific goals by yourself, make them concrete, specific and in writing, where you can see them and hold yourself accountable to them,” says Smyth. “The more process goals you list, the better your plan and chance to achieve your outcome goals.”

Changing outcome goals too frequently—especially during difficult times—can be counterproductive.

Difficult challenges can take time to work through—that’s why seeking feedback, encouragement or direction from coaches, teachers, parents or role-models can be helpful.

“Temper your disappointments by realizing that you are never as bad as your worst day, nor are you always as good as your best day,” he says.

At season’s end, assessing what went right or wrong and what needs adjustment can set the stage for future growth.

“Some assessments may mean a tweak or major adjustment to a season or even life plan. Viewing a poor outcome not as failure, but as a teachable moment, can lead to new dreams, outcome goals and process goals to help you get there,” he says.

In the final analysis, the real keys to sustained, long-term improvement, notes Smyth, “lie in one’s willingness to set numerous process goals for each outcome goal and regular selfassessments. Those who experience long-term sustained success assess their progress on a regular basis and set and reset their goals frequently.

“From the process can come deep satisfaction as well as motivation through both elation and disappointment,” says Smyth. “Above all, enjoy the moment and the journey.” v Michael J. Stott, one of Swimming World Magazine’s USA contributors, is based in Richmond, Va.

May 2013

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matthewhirschberger

by shoshanna rutemiller

UP & COMERS

AGE GROUP SWIMMERS OF THE MONTH

C

Clearwater Aquatic’s Matthew Hirschberger got exactly what he wanted at the NCSA Junior National Championships in Orlando, Fla. The 14-year-old captured the 13-14 NAG record in the 1000 yard freestyle on the first night of finals, winning [photo provided by matthew hirschberger] the event in a 9:02.37, a time that obliterated the previous record by BIRTHDAY: more than five seconds (9:07.95 set in Sept. 26, 1998 2008 by Nicholas Caldwell). His swim also lowered his own personal best by TRAINING: a little more than 21 seconds.

3,000 yards at a.m. practices, 5,000 “I think I knew I was ready for it. I yards in p.m. practices, focusing on just needed to do it,” he said about distance training. preparing for the swim.

But Hirschberger has no intention LONG-TERM GOAL: of calling his year complete. “I “Make it to 2016 Olympics or go want to go even faster in the long even farther than that.” course season, go to (summer) junior nationals, (U.S.) Open Championships, OPEN WATER SWIMMING? World Championship Trials…and “It kind of freaks me out a little bit, maybe (World Championships in) not being able to see the bottom.” Barcelona.”

Hirschberger has frequently been

K

Kylie Jordan is just getting her swimming career started. The 15-yearold Madeira high school freshman (McLean, Va.) went into the Virginia Independent High School State Championships, Feb. 15-16, with no expectations.

“It was my first state (meet), so I had no idea what to expect,” Jordan said.

She ended up blowing away the competition, finishing with two individual titles, two VSIS state records and two Automatic AllAmerican times. Jordan won the 200 yard IM on the first night of finals by nearly two seconds (2:04.21), and then repeated the feat on the second night in the 100 yard fly (54.50). The following month at the Christiansburg, Va. Sectional Championships, Jordan won the 100 yard fly in a lifetime best 54.09.

She approaches racing with the mentality of “...(trying) my best, so when I’m done, I know that I’ve done the best I could do!”

Jordan trains eight times per week under Coach Martin Edwards at Snow

atop the USA Swimming age group rankings list, and he set his first NAG mark as a 12-year-old in 2011 in the 1000 free (9:38.50). Among 14-yearolds, he is currently first in the 500 and 1650 yard free (4:27.97, 15:14.42) as well as the metric equivalent (400, 4:08.59; 1500, 15:52.66). He also ranks second in the 100 and 200 meter free (56.43, 1:58.55) and the 100 and 200 back (1:01.81, 2:11.83).

Hirschberger can attribute his success to the incredible distance program head coach Randy Reese runs at Tampa, Fla.-based Clearwater Aquatics. Hirschberger trains doubles Monday, Thursday and Saturday and singles Tuesday, Wednesday and Friday.

“We don’t do a lot of yardage, but we do use pulleys,” Reese explained.

“You get a lot of great cardiovascular training with a pulley, and you don’t have to bury your head in the water the whole time.”

Reese’s unconventional methods are certainly working wonders for Hirschberger. v

KYLIEJORDAN Swimming. Her schedule includes six morning practices with doubles on Tuesday and Thursday.

All of Jordan’s training means that she’s prepared to take on the tough events. At a last-minute qualifier meet, Jordan raced the 500 freestyle by swimming butterfly! “It was exhausting,” she said. “But it was a mental challenge, so when I swim the 200 fly, it won’t seem as bad!” v [photo by katie donnelly]

BIRTHDAY: Dec. 19, 1997 favoritE event: 100 fly favorite set: 20 x 100 fly on 1:30, holding best avg. short-TERM GOAL(s): “To make more national cut times.”

LONG-TERM GOAL(s): “Swim in college and make the most of my swimming career so that I am proud of my accomplishments.”

WHO DO YOU LOOK UP TO IN SWIMMING? “30-34 Masters world record holder Matt Haupt (200 fly). He practices with our group and always pushes me, is always positive and gives great advice.”

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[ photo

by mike lewis , olavistaphotography . com ]

Full Name: Nickname: I could not imagine my life without: a) Twitter b) My Phone c) Music d) Tattoos e) Other: My favorite place to train is: a) Cal b) Phoenix c) New York d) SwimMAC e) Other: After a race, I immediately (fill in all): a) Eat: b) Drink: c) Talk to: d) Warm Down:

%

`

SPLASH’N’DASH

You are cordially invited to the wedding of

ANNIE CHANDLER and

` matt grevers

I wish I could be more: The type of girl I find attractive would be most similar to: a) Blake Lively b) Jennifer Lopez c) Angelina Jolie d) Lindsay Lohan e) Other:

w

Anthony Ervin’s Playlist: David Bowie – Star BB King – The Thrill is Gone Starts – The North The Smiths – How Soon is Now Fitz & The Tantrums – Breakin’ the Chains of Love Guns N’ Roses – Welcome to the Jungle The Libertines – What a Waster Muse – Knights of Cydonia Ace – The Big Sleep Lower Dens – Blue & Silver The Duke Spirit – The Step and Walk Them Crooked Vultures – New Fang

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May 2013

%

CORRECTION In SW April, the photos of Hitomi Matsuda and Satoko Kateuji in the Top 12 World Masters story should have been credited to Swimming Magazine Tokyo.

4/22/13 3:13 PM

>

GUTTERTALK

Sponsored by

The Ceremony!

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Matt Busts a Move!

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PARTINGSHOT

[ photo pictured

>

by ally barth ]

david martinez of

berkeley aquatic club in new jersey gets ready for the start of the boys 10 - and under 50 back at the cerave invitational in january .

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May 2013

4/22/13 3:14 PM