Swimming World April 2022 Issue by Swimming World Magazine

straps

NO STRINGS ATTACHED

CAMERON MCEVOY 3X OLYMPIAN, OLYMPIC BRONZE MEDALIST

STRAPLESS STRENGTH & TECHNIQUE PADDLES While most strength training paddles on the market today are made with uncomfortable rubber straps that pull the skin and often break, the FINIS Manta Paddles break the mold! These large, strapless paddles allow swimmers to focus on what’s important–improving technique and building strength. No straps, less stress! Available now at FINISswim.com

APRIL 2022 • VOL 63 • NO 04 FEATURES

COACHING

010 A FRESH START

030 PROBLEMATIC TEAMMATES (Part 2)

by Matthew De George Natalie Hinds, a 20-time All-American at Florida from 2012-16, took a break from swimming after finishing no higher than 40th at the 2016 U.S. Olympic Trials. After returning two years later to train at Georgia, the 28-year-old now has an Olympic medal from Tokyo and a brand new outlook on the sport and her future.

012 PODIUM POTPOURRI: FERNANDO SCHEFFER by Dan D’Addona Swimming World takes a get-to-know-you look with Olympic medalists in our new “Podium Potpourri” series, which began with the February issue (Maggie Mac Neil). Next up is Fernando Scheffer. He is an Olympic medalist from Brazil, claiming bronze in the 200 freestyle in Tokyo.

015 2021 TOP 12 WORLD MASTERS SWIMMERS OF THE YEAR by Dan D’Addona, Matthew De George, David Rieder and Ashleigh Shay

019 THE MISSED TURN: OPPORTUNITY LOST by John Lohn “The Missed Turn” highlights athletes from the past who did not receive their proper recognition, due to no fault of their own. In this second installment of the series, we examine the career of South African backstroker Karen Muir.

020 ISHOF FEATURE: A BRIEF HISTORY OF DIVING IN THE USA (Part 1) by Bruce Wigo It’s now almost 50 years since the U.S. Olympic Diving Trials were held in the suburbs of Chicago, and a lot has changed there since then, just like it has for the sport of diving throughout the country.

022 NUTRITION: MAGNIFY THIS! by Dawn Weatherwax Magnesium is a nutrient that needs to be looked at more seriously and should be consumed on a daily basis.

024 BETTER WITH TIME by David Rieder This past year at the age of 28, Nic Fink added three key pieces to his résumé: a spot on an Olympic team, a breaststroke sweep at the ISL finals and six medals (four golds) at the recent Short Course World Championships.

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by Michael J. Stott Personnel issues in the corporate world usually fall under the purview of a human resources professional, someone trained in the delicate art of human and appropriate behavior. In swim team environments, that responsibility often falls on the coach. Last month, Swimming World shared the thoughts of Don and Ron Heidary at Orinda Aquatics, widely considered among the foremost authorities on team culture and character. In Part 2, we take a deeper dive into how coaches navigate the behaviors of difficult teammates.

036 SWIMMING TECHNIQUE CONCEPTS: BUOYANCY ISSUES FOR SWIMMING POSITIONS (Part 2)

024

ON THE COVER

For nearly a decade, Nic Fink has been one of the elite breaststrokers in the United States. During his four years at the University of Georgia, he topped out at second place at the NCAA Championships in the 100 yard breaststroke in 2014 and 2015. Fink qualified for his first World Championships team in 2013, and he has swum at the World Championships on two other occasions since. Fink’s consistency and longevity have both been remarkable accomplishments, but 2021 was arguably the finest year of his career, one in which he represented the United States at the Tokyo Olympics and won world titles in Abu Dhabi. (See feature, pages 24-26.) [ Photo Courtesy: Peter H. Bick ]

by Rod Havriluk The negative impact of a loss of buoyancy makes a strong case for keeping body parts submerged as much as possible throughout each stroke cycle. Swimmers have the choice of swimming as submerged as possible or pay the price for elevating body parts above the surface.

040 SPECIAL SETS: DAVID NOLAN— A MAN AMONG BOYS by Michael J. Stott In this age of instant gratification and the next big thing, today’s age groupers may not know the name, David Nolan. But 11 years ago, he was the next big thing. After a storied career at Hershey High School in Pennsylvania, Nolan earned a biomechanical engineering degree from Stanford. He also was a 23-time CSCAA All-American.

043 Q&A WITH COACH NORM WRIGHT, NOVA OF VIRGINIA by Michael J. Stott

044 HOW THEY TRAIN CLAIRE DAFOE

JUNIOR SWIMMER 038 GOLDMINDS: HOW TO BECOME A BETTER SWIMMER...BY DOING NOTHING by Wayne Goldsmith There are many, many things you can do out of the water that can have a significant impact on your swimming performance.

046 UP & COMERS: AUDREY DERIVAUX by Shoshanna Rutemiller

COLUMNS 008 A VOICE FOR THE SPORT 009 DID YOU KNOW: ABOUT NUDE SWIMMING AT THE OLYMPIC GAMES?

by Michael J. Stott Claire Dafoe, a distance, fly and IM specialist from NOVA of Virginia (No. 5-ranked Virginia recruit and 62nd nationally) will be headed next fall to the University of South Carolina.

TRAINING

031 2022 SWIM CAMP DIRECTORY 047 GUTTERTALK 049 PARTING SHOT

035 DRYSIDE TRAINING: HARD CORE by J.R. Rosania In sports-specific training, core exercises are essential. The core stabilizes the body and allows it to perform certain movements. A strong core helps with mechanics and exercise technique. Here are five advanced core exercises that can help you have a “hard core.”

010

SWIMMING WORLD MAGAZINE (ISSN 0039-7431). 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 April 2022.

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VOICE FOR THE SPORT

TIP YOUR CAP TO HISTORY BY JOHN LOHN

’m a history nerd, and proud of that designation. I love a good documentary or article on iconic events, whether it be the sinking of the Titanic or the D.B. Cooper airplane hijacking. I appreciate a deep investigation of the tactics used during World War II or how the United States won the race to the moon via Neil Armstrong’s monumental steps. So, I was like a little kid recently as I made my way to Fort Lauderdale for business, a trip which involved a stop at the International Swimming Hall of Fame (ISHOF). Although I have been involved with Swimming World in some capacity for two decades, it took until March 2022 to venture to South Florida and get a peek inside the Hall. Sure, I wanted to visit earlier, but life has a way of being complicated, and—well—better late than never. The truth is, ISHOF wasn’t in full force during my stop. With the Hall of Fame set to enter a spectacular new venue in the next couple of years, one that will stand alongside a world-class aquatic facility, many artifacts were packed away or in the process of being boxed up and stored. Yet, I was able to look right, look left and look up, and put eyes on several awe-inspiring exhibits. In an instant, I was able to immerse myself in history and enrich my love for the past—and for a sport that holds a special place in my life. The minutes spent inside the current version of the Hall, which will be bulldozed and replaced with a more splendid structure, were memorable. There was the exhibit honoring Johnny Weissmuller, one of the first stars of the sport whose immense skill places him in the legends category. There were Olympic warm-ups from the likes of Olympic champions Mark Spitz, Kieren Perkins and Amanda Beard. There was a surfboard to pay homage to the greatness of Duke Kahanamoku, whose Olympic-champion talent in the pool was equally matched by his prowess as the Father of Surfing. All inductees of the Hall of Fame are represented by posters honoring their career achievements. There were medals from various international events, including the Olympic Games, and there was a plethora of images that captured some of the greatest moments the sport has known, headlined by the famous underwater picture of Michael Phelps edging Milorad Cavic for gold in the 100 meter butterfly at the 2008 Olympics in Beijing. And from the are-you-kidding-me realm of disbelief, there was even a medical cup that contained the preserved appendix of Dick Roth. Wait, what? Yes, Roth’s appendix is an ISHOF artifact, and tells the story of a man who battled appendicitis, refused medical attention, and went on to win the gold medal in the 400 individual medley at the 1964 Olympic Games in Tokyo. With each step and turn, I was amazed. The crux of this column is simple: Tip your cap to history. While we are in the middle of a wonderful era in the sport, thanks to the likes of Katie Ledecky, Adam Peaty and Caeleb Dressel, take a minute to delve into the past. Go back 30 years and learn about the premier performers of the early 1990s. Venture back to the 1950s and 1960s and enjoy the tales of Dawn Fraser, both as a freestyle ace and a rebel who found herself in hot water with Japanese authorities at her final Olympics in 1964. Examine the swimwear and technique of the early 1900s. The sport of swimming has a rich history, and it would not be in its current state without the influence of the past. All sports work that way, with developments and contributions consistently made. It’s easy to get caught up in the present, and to deem the here and now as the best it has ever been. But that approach is shortsighted and doesn’t fully embrace all that needs to be appreciated. History is a great thing. Dive into it. v John Lohn Editor-in-Chief Swimming World Magazine 8

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INTERNATIONAL SWIMMING HALL OF FAME

DID YOU

KNOW ABOUT NUDE SWIMMING AT THE OLYMPIC GAMES? BY BRUCE WIGO PHOTO COURTESY INTERNATIONAL SWIMMING HALL OF FAME

thletes in ancient Greece participated sans clothing, and for most of history, humans swam exclusively in the nude. So why not nude swimming in the Olympic Games? Believe it or not, that is exactly what German swim coach Gerhard Hetz proposed for the 1976 Montreal Olympic Games! “Interesting, but impossible,” said Pierre Charbonneau, vice president of sports for the Montreal Games. “I’ve heard about it in the past, but you won’t see it here.” The suggestion from Hetz came after the East German women dominated the 1973 World Championships in Belgrade, wearing what became known as the “Belgrade Suit”—which had no skirt and was made of material so thin, little was left to the imagination. This was before the East Germans were proven to have been drug cheats, and the Belgrade suit was seen as one explanation for their success. Whether Hetz’s proposal was serious or just an effort to ban the new style of suit, he claimed to have facts,

figures and other vital statistics to justify his suggestion. According to Hetz, the East German success was attributable to training in the nude and competing in a suit that simulated nudity. So after the meet, he conducted an experiment using 11 of his own female swimmers, clocking them first with a suit, then without. He claimed, “The difference in times was a staggering two to three seconds for each girl swimming nude.” The girls who took part in the experiment said they had not realized how much drag a swimsuit produced and agreed it was more fun rushing through the water without suits. As for modesty, the girls said they were “too busy concentrating on the race” to worry about that. But Charbonneau didn’t believe the idea was that far fetched. After all, at the Munich Swimming Hall for the 1972 Olympic Games, there was a common dressing room for competitors of both sexes. While many of the European competitors were comfortable in that environment, it led to some embarrassing moments for the Americans, as Olympic greats Jane Barkman and Dave Edgar recently recalled. “In the USA,” says Edgar, “we were used to separate men’s and women’s locker rooms. But at the Munich Games, the men’s and women’s team lockers were right next to each other with small cubicles in the middle of the room if you wanted privacy while changing. I had just emerged from one of the cubes with my pants on and a towel around my neck when some members of the girls team got to the lockers next to mine.” “We had just come out of the shower and were chatting away,” recalled Barkman. “Being distracted and acting instinctively, I started taking off my suit. As I pulled it down, I noticed a strange reaction on the faces of my teammates and heard someone behind me say, ‘Jane?’ When I turned around, there was Dave Edgar. He had turned his head away from me and politely asked, ‘Would you like to use my towel?’” That wasn’t the only embarrassing moment for Team USA. Diver Craig Lincoln later consoled Jane with his own story of getting caught with his suit down in Munich. v

Bruce Wigo, historian and consultant at the International Swimming Hall of Fame, served as president/CEO of ISHOF from 2005-17. APRIL 2022

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Fresh

START

Natalie Hinds, a 20-time All-American at Florida from 201216, took a break from swimming after finishing no higher than 40th at the 2016 U.S. Olympic Trials. After returning two years later to train at Georgia, the 28-year-old now has an Olympic medal from Tokyo and a brand new outlook on the sport and her future. BY MATTHEW DE GEORGE

atalie Hinds moved to the University of Georgia in 2018 determined to be a better version of herself. That meant as a swimmer, after a two-year hiatus, one she didn’t feel notable enough to announce publicly beyond slipping into coaching and a job in digital media. It meant in all the ancillary aspects of swimming, in her approach to nutrition and sleep, in her mindset around the pool. And, as she browsed an Athens Barnes & Noble looking for a hobby to spark her curiosity and balance her time in the water, it meant broadening who she wanted to be as a young adult. “I vowed that I wouldn’t be the same person,” Hinds says. “So I was like, I think I need to try something new.” In the checkout-aisle display, Hinds had her choice: a painting set, a weaving kit, an intro to macramé. She opted to give weaving a whirl, with no idea how the strands of her new hobby would intertwine with the swimming journey she aspired to. Three years later, Hinds hasn’t just achieved the most tangible goal of her comeback, earning a bronze medal with the U.S. women’s 400 freestyle relay at the Tokyo Olympics. She’s also attained the more ineffable aim of her career’s second phase: a greater sense of peace with the sport and of reaching her potential. “I’m still the same Natalie,” she says, “but the way I approach swimming and life, I do it very differently now. I’m more grateful than anything. I’m always looking for what’s positive about the situation, whereas in 2016, I took a lot of stuff for granted and was pretty negative all around.”

THE WARP AND WEFT OF A COMEBACK

>> Representing the American team, Natalie Hinds was both among a plethora of Olympic rookies, but, at 27, one of the oldest members. It allowed her to see Tokyo with the joy of a rookie but the savvied filter of a veteran. [ Photo by Peter H. Bick ]

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By the time the 2016 U.S. Olympic Trials had wrapped, Hinds was as much done with swimming as she felt it was done with her. She’d compiled a tremendous career at the University of Florida, twice the SEC champion in the 100 free and once in the 100 butterfly as the conference’s Women’s Freshman of the Year in

2013. A 20-time All-American, the Midland, Texas, native owns a place in history, joining Simone Manuel and Lia Neal on the podium in the 100 free at NCAAs in 2015, the first all-Black podium in an NCAA event. But Hinds never felt able to translate short-pool success to long course meters. At Trials in 2016, she finished no higher than 40th (in the 100 free) in three events, then returned to Gainesville to finish a degree in telecommunications, and walked away from the pool. >>Hines compiled a tremendous career at the University of Florida, twice the SEC champion in the 100 free and She went to Atlanta to work once in the 100 butterfly as the conference’s Women’s Freshman of the Year in 2013. The Midland, Texas, native for Bleacher Report, exploring also owns a place in history, joining Simone Manuel and Lia Neal on the podium in the 100 free at NCAAs in 2015, an interest in creative digital the first all-Black podium in an NCAA event. [ Photo by Peter H. Bick ] spaces. But the itch to return to swimming returned. The nagging culturally by getting to visit different countries and cultures. sensation she describes was, above all, about reaching her potential By the delayed Trials in 2021, Hinds arrived in Omaha knowing in a way she felt she hadn’t yet. two outcomes were possible. She would either qualify for Tokyo So in the fall of 2018, she joined the postgrad group at Athens and have six weeks to devote to that, or she would do her best and Bulldog Swim Club. Alongside pros like Olivia Smoliga and come up short. Either way, the work she’d put in gave her a sense of Melanie Margalis, Hinds was reinvigorated, finding new ways to peace to accept whatever came. learn, grow and enjoy the journey. “Both of those options, I was OK with by the time I got to Trials “I feel as though a lot of my growth happened in my first year in because I was at that time OK with my career,” she said. “...I knew Athens,” she said. “I was rusty in terms of training...and it was very I had done everything. There wasn’t a doubt in my mind, so that’s overwhelming to go back to that, especially at such a yardage-heavy why I was so at peace with whatever was going to happen because I program. It took a lot to get used to. I think after a year of doing that honestly gave it my best shot.” and being with teammates like Olivia and Mel and being able to see how other people train, I was able to adapt a style that helped me.”

THE VETERAN ROOKIE STITCHING A NEW STORY

The first major meet of Hinds comeback came at nationals in 2019. As she prepped, she found a strange thing happening. The more time she spent working on fiber art, the less anxious she felt. Hours would melt away as she experimented with textures and colors. She was still “really bad at it,” she says, imitating other textile artists and honing her style. That process, unexpectedly, helped her in the water. “It was just a lot of emotions were coming through,” she says. “Weaving, I learned, really helped me block out my brain from grinding on stuff that I wasn’t going to fix sitting in my living room. It’s a nice outlet for me, and I wasn’t good at it, so I naturally became obsessed.” The same applied during the COVID-19 pandemic. She spent three months back home in Texas, her mom offering half of her quilting room as a workspace. With time to do nothing but “ride the Peloton and eat and weave,” Hinds dove deeper. She turned to the medium in the summer of 2020 to express the anger and sadness of a summer of racial reckoning that followed the murder of George Floyd. During that spring, she launched Loominary Design, an online showcase for her work in weaving and punch needle. What started as noodling around became a place for commissions for her “homey, textured pieces.” “People were like, ‘I’ll pay you for that,’” Hinds says. “And I was like, yeah, who am I to turn down free money?” Equanimity at the loom translated to the pool. Nationals in 2019 were a resounding success, Hinds finishing fifth in the 50 free and 100 free. She was an inaugural member of the Cali Condors in ISL, the admitted homebody getting out of her comfort zone in an environment that stoked her competitive fires and intrigued her

Hinds had to wait until the end of the Trials program for her events. She finished 11th in the 100 fly, an early indication of form, and felt strong in tying Smoliga for first in the 100 free semis. When she touched fourth in the final in 53.48, 36-hundredths behind Abbey Weitzeil but secure in a relay spot, she held her emotions until after her interviews were done, knowing how profound the upwelling would be. “I felt like I had experienced five years in a matter of point-two seconds of emotions, and so it was very, very overwhelming,” she said. “I feel like I carried that feeling with me all the way into the (Olympic) Village. There are times when I was in camp and I was like, ‘I can’t believe I’m at camp to go to the Olympics.’ It was such a weird feeling, and it’s a feeling I had to put on the backburner when we went into prelims and went into finals because obviously it’s a swim meet like any other meet, and we had a job to do.” Hinds left Omaha feeling “like someone took a sumo wrestler off my shoulders.” It meant she could enjoy the Tokyo experience, focused and in the moment. Representing the American team, Hinds was both among a plethora of Olympic rookies, but, at 27, one of the oldest members. It allowed her to see Tokyo with the joy of a rookie but the savvied filter of a veteran. With her Olympic legacy sealed, Hinds is living the swimming life she hoped for. That confidence allows her to plot her postathletic future. She wants to be her own boss, to share what textile art has done for her and to continue to create. And she can see the path toward that once she’s done with a swimming journey that she’ll keep at as long as it’s enjoyable. “I find joy in making stuff, and I find joy in helping people,” she says, “so any time I can marry the two is a very rewarding feeling.” v APRIL 2022

SWIMMINGWORLD.COM

[ Photo Courtesy: Thiago Diz ]

with Fernando Scheffer Swimming World takes a get-to-know-you look with Olympic medalists in our new “Podium Potpourri” series, which began with the February issue (Maggie Mac Neil). Next up is Fernando Scheffer. He is an Olympic medalist from Brazil, claiming the bronze medal in the 200 freestyle in Tokyo. BY DAN D'ADDONA

WHAT IS YOUR PUMP-UP SONG BEFORE YOU GET BEHIND THE BLOCKS? I don’t listen to music behind the blocks or in the ready room because I like to focus on my thoughts and what I’m feeling, and visualize the perfect race. Visualization is the fastest way for me to activate my emotional and mental capacities to perform well. I need to focus on myself and my race 100% to achieve this.

WAS THERE ANOTHER SPORT YOU PARTICIPATED IN WHEN YOU WERE YOUNGER? ANY MEMORIES STAND OUT? I never really got into other sports when I was a kid, but the closest thing would be riding my bike when I was young! I actually used to ride my bike to practice back in my hometown in Canoas.

WHERE DO YOU KEEP YOUR OLYMPIC MEDAL? I keep it my sock drawer (haha). I like to keep it in an accessible place so I can look at it and hold it whenever I want...so I can feel again what I felt when I won it. I like doing this because it motivates me to go after that feeling once again.

DESCRIBE THE MOMENT WHEN YOU WERE ON THE PODIUM. I visualized that moment so many times, but even my own mind couldn’t imagine how powerful that moment would be. In the moment, all I could think about was stretching it out as long as I could because it was so special and powerful. I remember I even threw my cap and goggles to the bottom of the pool after the race ended just so I could stay in the water a bit longer. I just wanted to bask in that moment forever. On the podium itself, I felt like I was standing next to 210 million 12

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Brazilians, and when I saw the flag being raised, I felt my entire body vibrate. I was focused on taking advantage of the moment and being very present. It was very special.

WHAT’S YOUR FAVORITE BOOK? Lately, I have spent most of my free time reading and learning how to play the guitar. My favorite book from 2021 was Essentialism by Greg McKeown.

COMPARE YOURSELF TO A SUPERHERO—WHICH ONE AND WHY? Batman and Spiderman. Batman because he is one of the few superheroes who doesn’t have an inherent super power—but he trained to acquire the skills he has...and Spiderman because he is the most “human” of the superheroes, but he received a gift that he uses in the best way possible for others. I like these things about them. PRIOR TO THE OLYMPICS, WHAT WAS THE BIGGEST MOMENT OF YOUR CAREER, AND WHY? The 4 x 200 freestyle relay world record at the 2018 SCM World Championships. The most interesting thing about this moment is that we surprised the whole world swimming in Lane 7. We didn’t even take a 4 x 200 team—it was a combination of guys from the national team who stepped up. Also, the second- and third-place teams broke the world record. One week earlier, we actually promised each other we would break that world record! WHAT IS NEXT FOR YOU? Worlds in Budapest this year! v

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SWIMMING WORLD PRESENTS a record he set back in 2009. JANE ASHER, In 2021, Bragin broke GREAT BRITAIN (90-94) three individual records in Jane Asher is in her the 50-54 age group. In April, 10th decade of life, but he swam a 1:06.40 in the 100 she still finds new ways to breast (LC) and a 2:27.66 astound. For starters, last in the 200 breast, and he Nov. 28, Asher set three followed that up with a 30.16 FINA World Masters records performance in the 50 breast (SCM) on the same day: in early June. Those three 400 free (8:48.34), 800 free performances were enough (17:58.34) and 1500 free for Bragin to clinch his first(33:41.77). It was one of ever recognition as one of four record-setting days in Swimming World’s Masters 2021 for the 90-year-old, Swimmers of the Year. The bringing her total of world BY DAN D’ADDONA, MATTHEW DE GEORGE, DAVID RIEDER AND ASHLEIGH SHAY win makes him just the third records to nearly 200 in an Russian ever to achieve International Swimming On the following pages are the Top 12 World Masters Swimmers of this recognition, following Hall of Fame career. the Year (six men and six women, featured alphabetically). 2013 winner Olga Kokorina Born in what is now and 2017 honoree Sergey Zambia, raised in South Geybel. —David Rieder Africa and representing Great Britain internationally, JOHN COCKS, Australia (85-89) Asher qualified for the World University Games in her 20s and When John Cocks was a teenager, he was a swimmer. He started breaking Masters records in her 50s. Counting the 10 world competed in freestyle and backstroke races for his school and had records she set last year (1 LC, 9 SC), 28 of them currently stand, some success, and he was named captain his senior year. But his from age 75-up, amid incalculable numbers of British and European swimming career ended when he began university in the mid-1950s. titles and records. During those years, he focused his athletic attention on rugby. In 2021, she added a fourth age classification to her sterling He was a captain of the under-19 squad in Victoria, and he later curriculum vitae, first by setting the long course mark in the 800 played with the “Wallabies,” Australia’s national team for rugby, free on Sept. 11. She followed that by claiming short course meters during a tour in New Zealand. After that, he began a long career as a records in the 200 free and 50 back on Oct. 2, then records in the 100 consultant surgeon, and he helped introduce laparoscopic (keyhole) individual medley, 50 free, 100 free and 100 back from Oct. 29-31. abdominal surgery in Australia. Asher holds every SCM freestyle record in the 90-94 age group When Cocks retired in 2000, swimming was a distant memory. plus two backstroke standards and the 100 IM. Yet given her efforts But a few years later, his two daughters asked him to swim in a coaching and volunteering at clubs near her home in Norwich, mixed relay with them, so Cocks began training again. After only a England, the Cherriman Trophy recipient’s exploits in the pool brief period, he broke a Victorian state record in the 100 backstroke. capture only a fraction of what she has given to the swimming “Starting to swim again when in my 70s has helped me community in a life of devotion to the sport. —Matthew De George considerably,” Cocks said. “Improving gradually and times speeding up with more training each year has been a stimulus to continue.” VLADISLAV BRAGIN, Russia (50-54) Shortly after his return, Cocks became interested in competing Over the course of his swimming career, Russia’s Vladislav in individual medley events, but there was a slight complication he Bragin has owned Masters world records in at least four age needed to overcome: “Butterfly did not exist in my school days,” groups. Previously, he set marks in the 35-39, 40-44 and 45-49 age he said. groups, and even before this year, Bragin had set records in all three So Cocks, now training with the Malvern Marlins, learned how breaststroke distances (50, 100 and 200 meters) in long course. In fact, Bragin still owns the 35-39 record in the 50 breast at 28.47, to swim butterfly, and he quickly began excelling in the stroke. He

2021

top 12 WORLD MASTERS SWIM=MERS

OF THE YEAR

>> JANE ASHER

>> JOHN COCKS CONTINUED ON 16 >> APRIL 2022

SWIMMINGWORLD.COM

2021 WORLD MASTERS SWIMMERS OF THE YEAR / continued from 15

LAWRENCE DAY, USA (70-74) Lawrence Day, a winner of Swimming World’s Masters Swimmer of the Year honor for the second time (previously 2016), had to get creative when indoor pools in his home state of Michigan were shut down for almost six months in 2020. He was fully out of the water for about 11 weeks, but starting in early June, he was able to swim in a private, 15-yard, outdoor pool, and soon after that, he started swimming in Lake Michigan with a wetsuit and an insulated cap. In the 15-yard pool, Day focused on swimming in place with a tether, and 10-to-20-minute freestyle swims with a snorkel helped him focus on his catch and early vertical forearm positions. “I believe my technique improved during COVID as a result of this,” Day said. He put the “short” in ultra-short-race-pace training by swimming repeat 15-yard bursts on 30 seconds, which he thinks helped improve his speed. When pools reopened in September 2020, Day said, “It felt like a gift from God,” although he still had work to do in building up conditioning. Returning to racing felt different, too, and Day was careful to hold back in races 200 yards or longer, at least initially. “It was important not to get into oxygen debt during the first half of these races,” Day said. “This approach helped build my confidence and led to some good swims—for me at my age—that did not hurt.” All that work paid off as Day set an amazing 12 world records in the 70-74 age group last year. In long course, he broke marks in the 200 back (2:40.25), 50-100-200 fly (29.98, 1:07.40, 2:47.17) and the 200-400 IM (2:42.94, 5:55.97). In short course, Day’s records came in the 100-200 back (1:11.49, 2:34.96), 100-200 fly (1:06.54, 2:45.30) and the 100-200 IM (1:12.04, 2:37.22). Setting a Masters world record has always brought Day a special feeling of accomplishment. “I was goal-oriented from a young age,” he said. “I love the pursuit of challenging, worthwhile goals. It gives me joy and maybe an illusory sense of mastery to achieve something difficult through dedication, discipline and hard work. It’s a victory over self.” —David Rieder

>> LAWRENCE DAY

APRIL 2022

SWIMMINGWORLD.COM

>> HEIDI GEORGE

DAGMAR FRESE, GERMANY (65-69) Dagmar Frese first made a name for herself at the 1976 Olympics (as Dagmar Rehak) in the breaststroke events, representing West Germany. More than four decades later, she is still making waves internationally in the pool. Frese rewrote the record books in 2021 for the 65-69 age group in both long and short course. At the German Masters Championships in Braunschweig in September, Frese set world records (LC) in both the 50 and 100 breast (40.11, 1:30.27). Hers were the only global standards produced in the meet among four European marks and 25 German records. In November’s German Masters Short Course Championships in Essen, she took down records in the same two events, going 38.90 over 50 meters and 1:28.47 over 100. Frese is no stranger to elite Masters competition, setting world records stretching back to the 50-54 age group. A representative of SGS Hanover, Frese’s Masters journey follows an illustrious international career in her 20s, winning several West German national titles and a European Championships medal with a West German medley relay. This is the first time Frese has been honored as a Swimming World Top 12 Masters swimmer, although she finished as a runnerup in 2016. —Matthew De George HEIDI GEORGE, USA (45-49) Heidi George is a former NCAA D-III athlete who has found international acclaim as a Masters swimmer. In 2021, she set six world records in the 45-49 category: the 400-800-1500 freestyle in both long course and short course. Her first LC record came last June in the 1500 (17:29.77), then she set another one three days later in the 800 (9:11.47). She added her third LC standard in August with a 4:31.95 for the 400. “As I get older, I’m constantly learning about my body, training and technique through Masters swimming,” said George. “I have to really give kudos to the communities that kept their pools open and took a more scientific vs. emotional approach to the pandemic. Exercise is just too important for health.” George set her first two SCM freestyle records of the year during the USMS Short Course Nationals, touching the wall in 17.09.61 for the 1500 and 4:24.86 in the 400. In October at the Rowdy Gaines Masters Classic, she completed her distance freestyle sweep with her sixth world record of the year, a 9:05.44 in the 800. George also currently owns Masters world records for the 1500 in the 35-39 and 40-44 age groups. In 2015, she earned runner-up recognition in SW’s Top 12 Masters awards. —Ashleigh Shay

>> DAGMAR FRESE

[ Photo Courtesy: Petra Schröder-Heidrich ]

eventually broke Australian national records and even Masters world records, culminating with three such records in 2021. He clocked long course marks in the 85-89 age group in the 100 fly (1:50.27) and the 200-400 IM (3:39.66, 7:56.23). For those achievements, Cocks is named a Swimming World Masters Swimmer of the Year for the first time in 2021. Cocks said that breaking world records is “always a thrill, to still be up among the best of the age group at the time, but records are always there to be broken, and, already, two of my world records have been broken, one in the previous age group.” —David Rieder

>> DAVID GUTHRIE

[ Photo Courtesy: Peter H. Bick ]

RYAN HELD, USA (25-29) Ryan Held, 2016 Olympic gold medalist in the 400 meter freestyle relay, is continuing his success in Masters competition. At 26, he already holds four world records, all of which were set at the Ron Johnson Invitational Arizona State Championship SCM Meet

>> RYAN HELD

in November: 50 free (21.28), 50 back (23.70), 50 fly (23.15) and 100 IM (52.78). “Becoming a Masters swimmer was a bit surreal, but also comforting,” Held said. “It was surreal because it meant that I was old enough to compete in Masters when I feel like I just graduated college a few years ago. However, after stepping on deck at my first meet, I realized the people there were swimming because they love the sport, love the community and are proud to still be racing decades after the typical retiring age of swimmers. It makes me hopeful that I will continue along this path and have like-minded people with me the whole time.” Before his Masters’ career, Held frequented the NCAA podium six times while competing for North Carolina State. He claimed an NCAA title during the 2016 Championships in the 400 freestyle relay (2:44.31). Held is currently an arena-sponsored athlete. He swims for the New York Athletic Club team, which is also his Masters’ club team. —Ashleigh Shay MAURINE KORNFELD, USA (100-104) More than 100 years old, Maurine Kornfeld still finds a home in the water. After multiple record-setting performances in 2021, she was named one of Swimming World’s Masters Swimmers of the Year for the fourth time in her career (also 2016-17-18). Kornfeld broke long course Masters world records in six events last year in the 100-104 age group: 50-100-200 free (1:12.84, 2:52.45, 6:33.32) and 50-100-200 back (1:29.22, 2:55.51, 6:22.14). She added four more SCM standards in October: 50 free (1:15.61) and 50-100-200 back (1:29.22, 2:55.51, 6:22.14). She was inducted into the Masters Swimming Hall of Fame in 2018. She described her swimming hobby at her induction: “Four mornings a week before dawn’s early light, I tackle two freeways and drive to the Rose Bowl Aquatic Center for a Masters team workout. I must confess to being frequently tardy, which I attribute to traffic, not my indolence. “It’s such fun swimming with my teammates who are remarkably tolerant of my snail pace and who literally swim circles around me. After our coach, Chad Durieux, announces ‘THE END,’ a group of us hang out in the hot tub as a further ‘cool-down,’ and we settle the problems of the world. “Once I’m dry behind my ears, I go off for another major activity: that of being a docent at the Los Angeles County Museum of Art and also being a docent and giving tours at the historic Los Angeles Union Station,” said Kornfeld. —Dan D’Addona

[ Photo Courtesy: Connor Trimble ]

DAVID GUTHRIE, USA (60-64) In 2021, David Guthrie set four Masters world records in the 6064 age group, all in breaststroke events. He broke the world record in the long course 200 breast in June (2:40.19), and a little over a month later, he set short course WRs in the 100 and 200 breast (1:09.53, 2:32.34). Finally, at the USMS Long Course Nationals in Ohio in October, he broke the 100 breast record with his time of 1:11.72. Those performances earned Guthrie his fourth nod as a Swimming World Masters Swimmer of the Year. Guthrie previously won the award in 2013, 2014 and 2016, and he has been a runner-up on four other occasions, as early as 2008. Like many Masters swimmers, Guthrie needed to change his training at the beginning of the COVID-19 pandemic in 2020. He was completely out of the water for six months, and then he swam sparingly for another six months after that. His Masters group did not return to full practice until May 2021, so he decided to try calisthenics (bodyweight training). He located a calisthenics gym that followed strict COVID protocols and jumped into a new form of training. “My daily routine kept me emotionally buoyant and positive as I got stronger and more resilient,” he said. “I was improving instead of deteriorating. There’s no question that my mental and physical health are symbiotic, inextricably interdependent. Training preserved and strengthened my mental health. “The pandemic presented huge challenges, but also opportunities and paths I would not have explored otherwise.” Guthrie made strength gains during that year away, but he found the return to swim workouts “humbling.” He had to temporarily pause calisthenics to rebuild his endurance in the pool, but by the summer of 2021, he was able to combine the two. Guthrie’s racing performances in his return to competition did not match his own expectations, but simply being able to race again was a huge victory. “The overwhelming feeling was simply gratitude,” he said. “Having swimming taken away brought its importance into sharp relief. Any doubts about whether or not it is worthwhile were erased. The energy of each meet exuded gratitude for being able to gather, being reunited with the tribe, and for the opportunity to race—things many of us took for granted before.” —David Rieder

>> MAURINE KORNFELD CONTINUED ON 18 >> APRIL 2022

SWIMMINGWORLD.COM

2021 WORLD MASTERS SWIMMERS OF THE YEAR / continued from 17

DIANN UUSTAL, USA (75-79) USA swimmer Diann Uustal has had an uphill battle in the pool the past couple of years. Dealing with an illness as well as fighting through the COVID-19 pandemic, it hasn’t been easy to get into the water at all. Yet she continued to battle and was able to compete in Masters events, breaking several world records along the way in the 7579 age group. In October, she broke the long course 50 freestyle record (34.11), and a day later, she broke two more records: 100 free (1:17.38) and 50 back (40.08). And on the third day, she broke her fourth long course mark, clocking 1:28.67 in the 100 backstroke. About a week later, she switched to short course and added three more Masters global standards—100 free (1:15.87) and 100-200 back (1:26.80, 3:10.53)—giving her seven Masters world records in 2021. “I’m so very glad to be honored in this way,” Uustal told Swimming World. “I share this with my husband, Tom, and my family, coaches and teammates who have encouraged me during a time when all of us as athletes were scrambling to find solace in the water and camaraderie with our teammates. COVID showed us all that our resiliency and love for swimming, not just racing, was unifying. We supported each other, and the meets finally came back. “In wrestling with a debilitating illness, I’ve learned that I’m blessed to have faith, family and swimming that shapes my body, mind and spirit, and reaffirms we are all winners no matter the speed of our strokes.” —Dan D’Addona LAURA VAL, USA (70-74) Every year when the top Masters swimmers in the world are discussed, Laura Val’s name comes up. Now 70, she has been one

>> DIANN UUSTAL

APRIL 2022

SWIMMINGWORLD.COM

>> LAURA VAL

of Swimming World’s Masters Swimmers of the Year for 15 straight seasons since 2006. (The magazine did not recognize the top Masters swimmers in 2020 because of the pandemic.) It doesn’t matter what age group she is in, Val finds a way to set records. In fact, she has 402 world or national records since her career began—199 more than the nearest swimmer on the all-time list. In 2021, she claimed a stunning 16 Masters world records (10 LC, 6 SC) in the 70-74 age group. All but three of her record performances were swum in October! For the “record,” her Masters standards came in all strokes except breaststroke: LC—50-100-200-400-800 free (30.73, 1:06.90, 2:33.79, 5:25.00, 11:11.89), 50-100-200 back (34.65, 1:17.98, 2:49.43), 100 fly (1:16.07) and 200 IM (3:00.96); SC—50-100-200 back (35.18, 1:16.55, 2:47.56), 100 fly (1:15.46) and 100-200 IM (1:20.61, 2:52.19). And her world records have withstood the test of time: Val currently holds 54 WRs (30 LC, 24 SC) in five different age groups, beginning with the women’s 50-54 category—a 200 fly world record that she set more than 20-1/2 years ago! “What’s interesting about Laura’s recent accomplishments is the impact of COVID on her routine since the last time Swimming World selected Masters Swimmers of the Year (2019),” says Richard Burns, Val’s friend and Tamalpais Aquatic Masters teammate— and five-time World Masters Swimmer of the Year and one-time runner-up. “Santa Clara Swim Club, where she has trained for all of her Masters’ career, had completely shut down. This meant she no longer had the challenge of her training compatriots—mostly younger guys who challenged her to keep up in rigorous 5,000-meters-a-day (plus or minus) workouts. “2020 training was almost entirely done in the San Francisco Bay—a totally new experience that did not inspire great confidence in how it might translate into pool racing. When some pools became available, she found herself training alone in a local health club pool. Her practice ethic is compulsive, but she has the discipline to do solo 5,000-yard workouts plus dryland and a 30-minute stationary bike ride every day. “Despite her self-doubts about racing readiness, her first meets in two years were the long course nationals in October and a local short course meters meet a week later. In those two weekends, she set 16 FINA world records in her new age group. “Suffice it to say, her training was not a problem!” —Dan D’Addona v

[ Photo Courtesy: Bill Collins ]

MASURA SHINKAI, Japan (80-84) Japan’s Masura Shinkai has been selected as one of Swimming World’s Masters Swimmers of the year after a record-setting 2021 campaign. Shinkai broke four short course Masters world records and three more in long course to bring his total to seven records set in the 8084 age group in 2021. In short course, Shinkai set global standards in the 100 breaststroke (1:31.77), 200 breaststroke (3:21.35), 100 butterfly (1:30.06) and 200 IM (3:16.09). In long course, he broke world records in the 100 breaststroke (1:34.41), 200 breaststroke (3:27.72) and 400 IM (7:12.03). —Dan D’Addona

THE MISSED TURN

OPPORTUNITY

LOST The Missed Turn highlights athletes from the past who did not receive their proper recognition, due to no fault of their own. In this second installment of the series, we examine the career of South African backstroker Karen Muir. BY JOHN LOHN

exico City should have been her stage. It should have offered her the opportunity for Olympic glory. It should have been the site of Karen Muir’s greatest accomplishment, the one accolade missing from the South African’s Hall of Fame career. Alas, the backstroke sensation could do nothing more than watch. We’ve written before about the intersection of sports and politics, and the toxic reaction when they are mixed. In the case of Muir, the denial of an Olympic berth was connected to her homeland’s apartheid policies. From 1964 through 1988, the International Olympic Committee banned South Africa from competing in the Games, due to the South African National Olympic Committee’s refusal to oppose apartheid practices. Among the athletes caught in the controversy was Muir, who was a rising star in the backstroke events. Although she was not a factor to compete at the 1964 Olympics, the first Games in which South Africa was banned, she would have been a leading medal contender at the 1968 Olympics in Mexico City. That potential was realized in August 1965 when Muir stunningly set a world record in the 110 yard backstroke—at the mind-boggling age of 12 years, 10 months and 25 days! Racing at the British National Championships as an international invitee, Muir clocked 1:08.7, a global standard in a swim that was supposed to be an experience-supplying outing. Muir is recognized as the youngest world record holder in history. “It has been a bit too much, and I still cannot really believe that I am the holder of the world record,” Muir said of her breakthrough performance. “It’s like something out of a fairytale. Everyone has been very kind and wonderful, but I am glad that the fuss is finished. Now all I want to do is to forget all the fuss and get back to my schoolwork.” If Muir thought the hoopla surrounding her would subside, she was mistaken. The pre-teen world record set by the South African simply launched her into the spotlight, as she maintained a steady presence among the world’s elite for the remainder of the 1960s. Over the course of her career, additional world records arrived in the 100 and 200 meter backstrokes, along with the 110 and 220 yard backstrokes, the latter events still common for the era. More, she set a global mark in the 440 yard individual medley, an effort that was a testament to her multi-stroke talent. Yet, for as much as Muir could control during training and her competitive forays, she did not have any influence on what took place in sporting offices around the world or on governmental decisions. Consequently, when the 1968 Olympics were held, Muir was missing, her absence a sad footnote in history.

[ Photo Courtesy: Associated Newspapers Limited ]

>> Karen Muir, age 12

At the time of the Games, she was the world record holder in the 100 and 200 meter backstroke. Obviously, Muir would have challenged for gold in both events, the titles ultimately going to American Kaye Hall (100) and the USA’s Pokey Watson (200). Canadian Elaine Tanner, a friend and rival of Muir’s, was the silver medalist in each race. In 1969, in what could be deemed as her response to missing the 1968 Olympics, Muir broke Hall’s world record in the 100 backstroke, touching the wall in 1:05.6. The record endured for four years—until it was broken by East Germany’s Ulrike Richter, who was later found to be part of her country’s systematic doping program. A 1980 inductee to the International Swimming Hall of Fame, Muir set 17 world records before retiring in 1970 at the age of 18. In 2013 at 60, she passed away after a battle with cancer. “I’m heartbroken,” Tanner said of Muir’s death. “It’s like a piece of me has died, too. She was very quiet, very reserved. That was her nature. She let her performance speak for her.” v APRIL 2022

SWIMMINGWORLD.COM

INTERNATIONAL SWIMMING HALL OF FAME

A BRIEF HISTORY OF DIVING IN THE USA BY BRUCE WIGO

Author’s Note: The idea for this article began as a retrospective look at the 1972 Olympic Diving Trials, 50 years later. But as I started my research, I began to understand the role those Trials played in the history of diving in America and the difficulties the sport faces today. Being too long a story to tell in one article, you will have to wait until next month to read the fascinating conclusion.

he 1972 Olympic Diving Trials were originally awarded in 1970 to the Chicago (Illinois) Park District as a combined Swimming and Diving Trials event. It was to be held at Portage Park in a pool built to host the aquatic events for the 1959 Pan American Games. Although Portage Park had excellent diving facilities, it was later decided that that Diving Trials would be held as a separate event at the nearby Oakton Pool in suburban Park Ridge. At the time, Chicago was a hot spot for diving, with more than 30 of its outdoor pools having diving programs and equipment, with

three—Oakton, Rehm and Portage Park— having 10-meter towers. The community’s interest in diving is what made the event such a great success.

A GALA EVENT The Diving Trials, which began three days before the Swimming Trials, kicked off with great fanfare as organizers tried to re-create the atmosphere of an Olympic opening ceremony. Bleachers, which could accommodate a crowd of more than 12,000, were set up around the perimeter of the pool. Local bands and singers were invited to perform, and flags flew, representing the home states of the 60-plus athletes. Days before the opening ceremony, Mother Nature was uncooperative. Temperatures were in the low 50s, and rain was in the forecast. There was also the problem of airplanes constantly flying low and loud overhead to and from the nearby O’Hare International Airport. “Legend has it,” remembers diver Craig Lincoln, “that a member of the organizing team convinced air traffic controllers to reroute the planes. Whether true or not, we didn’t see or hear one plane once the competition started. The weather cooperated, too, as the skies cleared and temperatures soared to the high 70s.” Hall of Fame coach Ron O’Brien recalls, “Oakton was a breakthrough event for diving. It was the first time the Diving Trials proved it could be a stand-alone event, separate from swimming. And the performances were outstanding. In the men’s events, Mike Finneran earned a minute-long standing ovation from the spectators for his 1-1/2 somersaults with 2-1/2 twists from the 10-meter tower. It was the first perfect 10 from all seven judges ever awarded in a major competition. Another highlight was the performance of Craig Lincoln, who came out of nowhere to win the 3-meter event.” “Nowhere,” remembers Todd Smith, a former executive director of USA Diving, “was Hopkins, Minn., where Craig had been the No. 2 diver on his high school team. Only one coach recognized his potential: John Walker of Minnesota. Within two years, Craig was winning AAU and NCAA championships, and after winning the Trials, he would return home from Munich with a bronze medal from 3 meters.” RENDEZVOUS WITH DESTINY But the big story of the Trials was 28-year-old Air Force Captain Micki King, who moved a step closer to her rendezvous with destiny when she qualified for Munich by placing third in the 3-meter event and second at 10 meters. Four years earlier in Mexico City, she had approached her second-to-last dive leading the 3-meter competition by a comfortable margin. But she broke her arm on a reverse dive and ended fourth. (You can see the cast she wore afterward signed

>> Pictured Above: The 1972 Olympic Diving Trials at the Oakton Pool in Park Ridge, Ill. was a breakthrough event for the sport of diving. [ Photo Courtesy: Chicago History Museum ]

APRIL 2022

SWIMMINGWORLD.COM

like it has for the sport of diving throughout the country. The Rehm and Oakton towers have been demolished, and the number of public pools with any type of diving equipment has dwindled—not because of a lack of interest by the public to do silly dives and cannon balls, says Todd Smith, but because of the threat of lawsuits. As I have documented in my book, The Golden Age of Swimming (available at blurb.com), when the USA ruled the Olympic airways from the 1920s though the 1960s, America was swimming-andswimming-pool-crazy. And the most popular attraction at the pool was the diving board. Literally, millions of kids went off boards every summer, and those who loved the experience most, naturally gravitated toward competitive diving, which provided a broad base for the United States’ collegiate and Olympic programs. The public was not only exposed to diving at their local public pool, but also through America’s Olympic success, water shows, Esther Williams’ movies and Larry Griswold’s appearances on television as “the Diving Fool.” (If you haven’t seen his act, you can find it on YouTube.)

>> Micki King and Craig Lincoln at the 1971 AAU Nationals [ Photo Courtesy: Craig Lincoln ]

by the soccer great, Pelé, and other Olympic stars at the Olympic museum in Colorado Springs). “After putting in eight years of training for Mexico City, I kind of robbed myself of a medal with that freak accident,” she said. “It hasn’t haunted me, but it’s mainly my reason for staying in diving. Besides, diving is still fun for me, and as long as it is, I’ll stay with it.” She would return home from Munich with the gold medal she lost in ’68. MANY CHANGES IN 50 YEARS It’s now almost 50 years since the Diving Trials were held in the suburbs of Chicago, and a lot has changed there since then, just

MOST GRACEFUL AND ARTISTIC DIVER OF THEM ALL And four years after the Oakton Trials, Greg Louganis—the most graceful and artistic diver in history—made his Olympic debut. He was handsome, humble, and his dives were expressive, awe-inspiring...and the public loved him. His courageous comeback after hitting his head on the board at the 1988 Olympic Games, is one of the great moments of Olympic history. And TV ratings for diving events during the Louganis era rivaled that of athletics, swimming and gymnastics. Greg’s retirement was a great loss to the sport, but it paled in comparison to what was happening to the sport of diving in America’s courtrooms, insurance company boardrooms and the rise of China. Next month: “The City of Fort Lauderdale and the Future of Diving”—After 30 years of declining numbers and ratings, the sport of diving has a bright future ahead of it. v

Bruce Wigo, historian and consultant at the International Swimming Hall of Fame, served as president/CEO of ISHOF from 2005-17.

>> Greg Louganis’ comeback in 1988 was one of the great moments in Olympic history. [ Photo Courtesy: Brian Smith/ISHOF Archive ] APRIL 2022

SWIMMINGWORLD.COM

NUTRITION

MAGNIFY

THIS! Magnesium is a nutrient that needs to be looked at more seriously and should be consumed on a daily basis. BY DAWN WEATHERWAX, RD, CSSD, LD, ATC, CSCS

WHAT IS MAGNESIUM? Magnesium is a mineral within the body and found in many foods. Magnesium is a cofactor in more than 300 enzyme systems. Some of these systems impact protein synthesis, muscle and nerve function, blood sugar balance, blood pressure regulation, energy metabolism, bone development and brain health. For an adult, approximately 5060% of magnesium is in the bones, 39-49% in soft tissues and 1% in the blood. HOW DOES MAGNESIUM AFFECT ATHLETIC PERFORMANCE? Strong Bones: Magnesium plays a key role in the normal bone remodeling process. This is when your body breaks down and re-forms new bone. An individual can gain bone up to age 25-30, and a whole new skeleton is generated every 10 years. Bones are the major part of your skeleton and are a site of red blood cell production. Muscles and Nerves: The muscular system is made up of skeletal muscle tissue, blood vessels, tendons and nerves. Motor neurons are nerve cells that impact muscle function. It does this by transmitting information from the brain and telling the muscles to contract or relax. Magnesium is needed for this process to happen. The balance of calcium, magnesium and vitamin D are also important for the production and release of proteins needed for normal nerve cell signaling. Cardiovascular: Your heart is a muscle and pumps blood through the body. Healthy blood flow is impacted by normal endothelial function. These cells are responsible for communicating to the blood vessels to contract and expand. Magnesium also impacts arterial elasticity, which also helps maintain normal blood flow. Blood Sugar and Metabolism: Magnesium helps support a healthy metabolism to break down fats, carbohydrates and sugars from food into useable energy sources. It helps take simple sugar and convert it to storable energy for the brain, red blood cells and muscles. Magnesium also energizes your cells by supporting the mitochondria. Mitochondria are known as your cellular power plants. The cellular energy must be bound to a magnesium ion to become active and produce energy (adenosine triphosphate-ATP). Brain Health and Mood: Many factors impact the brain. Magnesium helps because of its impact on neuronal function. The brain receives messages through this pathway, so having optimal function is critical for a healthy brain and a positive mood. Muscle Recovery: Some studies have shown magnesium helps reduce muscle soreness. It blocks calcium uptake and regulates the contraction of muscles, allowing the muscles to reach full relaxation. A good time to take magnesium is post-recovery or at night before bed if supplementing. Please advise a sports dietitian or medical professional if considering. FOOD SOURCES Magnesium is in many foods such as green leafy vegetables, fruits, fish, beans, legumes, nuts, seeds, whole grains, milk and yogurts. Foods high in fiber usually contain magnesium. The goal for fiber intake is 20-40 g a day for a healthy individual. Try to aim for the higher number whenever possible. Believe it or not, you can get magnesium in tap, mineral or bottled waters, but the levels vary greatly (1 mg/L to 120 mg/L)!

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Table 1. Magnesium Content of Selected Foods Food

Milligrams (mg) per serving

Percent Daily Value (DV)

Pumpkin seeds, roasted (1 oz)

156

Chia seeds (1 oz)

111

Almonds, dry roasted (1 oz)

Spinach, boiled (1/2 cup)

Cashews, dry roasted (1 oz)

Peanuts, oil roasted (1/4 cup)

Cereal, shredded wheat (2 large biscuits)

Soymilk, plain or vanilla (1 cup)

Black beans, cooked (1/2 cup)

Edamame, shelled, cooked (1/2 cup)

Peanut butter, smooth (2 T)

Potato, baked with skin (3.5 oz)

Rice, brown, cooked (1/2 cup)

Yogurt, plain, low-fat (8 oz)

Breakfast cereals, fortified with 10% of the DV for magnesium (1 serving)

Oatmeal, instant (1 packet)

Kidney beans, canned (1/2 cup)

Banana (1 medium)

Salmon, Atlantic, farmed, cooked (3 oz)

24-27

Halibut, cooked (3 oz)

Raisins (1/2 cup)

Bread, whole wheat (1 slice)

Avocado, cubed (1/2 cup)

Chicken breast, roasted (3 oz)

Beef, ground, 90% lean, pan-broiled (3 oz)

Broccoli, chopped and cooked (1/2 cup)

Rice, white, cooked (1/2 cup)

Apple (1 medium)

Carrot, raw (1 medium)

Milk (1 cup)

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.

RECOMMENDED AMOUNTS Table 2. Recommended Dietary Allowances (RDAs) for Magnesium Male

Female

Birth to 6 months

Age

30 mg*

7-12 months

75 mg*

1-3 years

80 mg

4-8 years

130 mg

9-13 years

240 mg

14-18 years

410 mg

19-30 years

400 mg

31-50 years 51+ years * Adequate Intake

Pregnancy

Lactation

360 mg

400 mg

360 mg

310 mg

350 mg

310 mg

420 mg

320 mg

360 mg

320 mg

420 mg

320 mg

MEASURING MAGNESIUM LEVELS First you should log your dietary intake and see if you are at least getting the recommended amount. You can do this by using the Cronometer app. It is free and you can track magnesium. Second you can measure through blood testing for Red Cell Magnesium status. DIETARY SUPPLEMENTS If you find you might need to supplement, look for ones in magnesium aspartate, citrate, lactate and chloride forms. It is highly recommended that you seek out a health professional if you suspect you need to supplement. SUMMARY Magnesium is commonly undervalued and consumed below recommendations. Please take a look at your dietary magnesium intake and blood levels to assess any changes that might need to be made. I highly recommend seeking out a sports dietitian or another medical professional if you find you need more guidance. This article is educational only and should not be used in place of medical advice.

*** Here is a sample menu that incorporates magnesium throughout. 3,000 to 3,500 HIGH IN MAGNESIUM CALORIE TRAINING MENU

Pre-Swim Practice (4:30-5:15 a.m.) 2-3 Rice cakes 2-3 T Nut butter 1-3 T Chia seeds 1 Orgain organic 26 g RTD protein shake 1 large Banana Or Bag of Gourmet Snack tropical trail mix Resource: https://www.allaroundsnackco.com/ 16 oz Water

[ Photo Courtesy: Daria Shevtsova / Pexels ]

PREVALANCE OF INADEQUATE INTAKE Studies have shown that 48% of all Americans intake less magnesium than the recommended guidelines. Within the athletic population, 22% have been shown to have clinically deficient levels. When someone exercises, he/she loses more magnesium through activity, so that is likely the link why athletes could be more susceptible to lower levels. Another interesting fact is athletes with a history of patella tendon or Achilles pain have shown to have significant lower magnesium levels than average.

Vitamin D3 Vitamin C Probiotics Lunch (11 a.m.-1:30 p.m.) 1-2 oz Quinoa or chickpea pasta 1/2-1 cup Edamame 1-2 cups Mixed greens and more veggies you desire 2-3 T Dressing of choice 1-2 cups Fresh fruit 16 oz Water (with 1-2 NUUN electrolyte tablets) Afternoon Snack (2-3:30 p.m.) 6-8 oz Greek yogurt with low added sugar, 1/4 cup grape nuts, 2-3 T seeds and 1-2 cups of fruit of choice 16 oz

Water (add one NUUN electrolyte tablet/optional)

Training (3:30-5:30 p.m.) 4-16 oz Water an hour (amount needed depends on sweat rate) Post-recovery within 30-45 min: 2-3 servings Gourmet Snack tart cherries and berries trail mix (if you can have dinner within that time, then this snack is optional) Resource: https://www.allaroundsnackco.com/ Evening Meal (6-8:30 p.m.) 4-6 oz Wild halibut 1-2 cups Broccoli 1-2 cups Rice 1 Avocado or 1 T olive oil or 3 T organic butter 16 oz Water Optional: Multivitamin and mineral tablet 1 Omega-3 capsule high in DHA and EPA

Training (5:30-6:45 a.m.) 4-16 oz Water an hour (amount needed depends on sweat rate)

Evening Snack—OPTIONAL (8-10 p.m.) 1-2 slices Dave’s Killer Bread 2-3 T Nut/Seed butter 2-3 T Golden raisins or Sun-Maid sour raisins 1 Barbell protein bar v

Breakfast (6-7:30 a.m.) MUST HAVE WITHIN 30-45 minutes after training 1-2 servings Whole-grain pancakes 3T Grounded flax 1-2 cups Berries 3 Organic eggs 16 oz Water/soy milk/organic grass-fed milk/nut milk/oat milk

Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched an online nutrition program for swimmers at Dawnweatherwax.com. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.

Optional: Multivitamin and mineral tablet Fish oil capsule (very high in EPA/DHA)

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Nic Fink, who graduated from the University of Georgia in 2015, had a successful collegiate career, but just missed making the 2016 U.S. Olympic team. This past year at the age of 28, he added three key pieces to his résumé: a spot on an Olympic team, a breaststroke sweep at the ISL finals and six medals (four golds) at the recent Short Course World Championships in Abu Dhabi. BY DAVID RIEDER

or nearly a decade, Nic Fink has been one of the elite breaststrokers in the United States. During his four years at the University of Georgia, he topped out at second place at the NCAA Championships in the 100 yard breaststroke in 2014 and 2015. Fink qualified for his first World Championships team in 2013, and he has swum at the World Championships on two other occasions since. His best result was a fifth-place finish in the 200 meter breast in 2017. Fink’s consistency and longevity have both been remarkable accomplishments, but 2021 was arguably the finest year of his career. His breakthrough came five years after Fink was one of the favorites to make the Rio Olympics in both the 100 and 200 breast, but he ended up swimming well off his best times to finish in seventh place in each event. That setback forced Fink to take a deep dive into his entire approach to swimming. “I kind of had to rewire my brain and kind of reconfigure how I approach the sport,” Fink said. “I really desperately wanted to make the Olympic team in 2016, and I think I was like going into it thinking that if I didn’t make it, I was a failure, and if I made it, then I was a success. It’s not so black-and-white, not so cut-and-dried. I think by 2020, I was more comfortable with my swimming career as a whole, and I tried to frame it in my head as, ‘If I made the Olympic team, that would be icing on the cake, but if I didn’t, I still have a pretty good cake.’” When the Tokyo Olympics were still scheduled for 2020, Fink began to feel as confident as ever as he was consistently swimming 24

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in-season best times. However, when the COVID-19 pandemic began and delayed the Games to 2021, Fink admittedly became anxious about trying to recapture that momentum, especially since he would be approaching his 28th birthday (July 3) by the time the rescheduled Trials rolled around (mid-June). “It was definitely kind of a mental juggernaut, trying to convince myself that the year would be good and that the extra year would work for me, and I was definitely skeptical about trying to match that momentum and match the training I was doing before,” Fink said. But during the spring of 2021, Fink was again moving toward his best form. He comfortably won both his signature events at the Mission Viejo TYR Pro Swim Series in April, his last spotlighted tune-up meet before Trials. In order to keep the pressure as light as possible, he kept the mindset of “putting equal stock in both and not putting all my eggs in the 200 basket.”

TRIALS AT TRIALS

On the first day of Trials, he hit a best time by a significant margin in the 100 breast semifinals, a 58.50 that beat the American record from the start of the day. While Michael Andrew had twice lowered the record to become the odds-on favorite, Fink was a solid bet for second place and a spot in Tokyo. However, in an extremely tight final, Fink ended up just on the outside. Andrew won in 58.73, 1-hundredth ahead of Andrew

[ Photo Courtesy: Peter H. Bick ]

BETTER WITH TIME

>> After missing making the U.S. Olympic team for Tokyo in the 100 breast by 6-hundredths of a second, Fink (right) came back three days later to deliver the swim of his life to win the 200 breast in 2:07.55, just 38-hundredths off the American record. Will Licon (left) swam right with Fink in the middle of the race until Fink’s 32.98 last 50 enabled him to touch the wall first over Andrew Wilson by 0.77 and Licon by 0.95.[ Photo Courtesy: Peter H. Bick ]

Wilson, while Fink finished in 58.80, leaving him in third place and a mere 6-hundredths off the Olympic team. To make matters more painful, his semifinal time would have won the race by more than 2-tenths! “That was actually my second fastest time ever,” Fink said. “But yeah, that’s what it’s all about. Hats off to Wilson and MA because they showed up when they needed to, and that’s what you need to do to make an Olympic team and to do well at the Games. You have to show up when it counts. But that was definitely not a fun way to start the meet.” So he had to wait three more days for his second and last chance. But this time, the race unfolded perfectly as Fink delivered the swim of his life. Following the advice of Jack Bauerle, his longtime coach at Georgia, Fink was patient through the first half of the race as he let others expend energy, and with 50 meters to go, he was in second place with the most left in the tank. His last split of 32.98 was more than a half-second faster than any other swimmer in the race, and he came into the wall in 2:07.55. That crushed Fink’s lifetime best by more than a half-second, and more importantly, he was 7-tenths ahead of anyone else. “I’m just happy that the 200 turned out to be my best time and good enough to make the team,” Fink said. “Jack told me to make sure that I waited for my moment in the 200, to not get caught up in the pageantry of it all and be too aggressive on the front half, which I think is what he saw in the 100. So, actually, at one point in the 200, I thought I was going to make my move, but then I was like, ‘Let me hold off. Let me wait a little bit longer.’ And as per usual, Jack turned out to be right.” Waiting for Fink right after the race for a hug was his girlfriend, Melanie Margalis. Five years earlier, Margalis had qualified for the Rio Games with a second-place finish in the 200 IM and a fifth-place result in the 200 free, but this time, Margalis had narrowly missed out on the Olympics in both IM events, making for something of a role reversal.

“It’s funny because we have talked about how cool it would have been to be on an Olympic team together,” Fink said. “She made one in 2016, and I made one in 2021. It’s one of those things where maybe the timing didn’t work out. I was really happy for her in 2016, and she was really happy for me in 2021.”

A FIRST-TIME OLYMPIAN

At age 28, Fink swam at his first Olympics, and he qualified for the final in the 200 breast, where he finished fifth in 2:07.93. “That’s one of the things that I’ll be happy to hang my hat on for a while,” Fink said of racing for the medals. After that race, he stayed ready in case he was called upon for a leg in one of the medley relays at the end of the meet. He had accepted that he was there primarily for the 200 breast while being “more of a ‘break-glass-in-case-of-emergency’ type of 100 breaststroker.” Fink believed he could provide a competitive split, but the U.S. coaching staff went with the original qualifiers in the 100 breast, and Fink was supportive of that decision. It ended up working out for the Americans as the men’s medley relay won gold in world-record time. “You ask any of us who are uber competitive elite athletes, ‘Oh, do you think you would do better?,’ the answer is always a 100% yes,” Fink said. “It’s part of my competitive nature to think, ‘Yeah, of course I would want to be on it and like to participate.’ But I was there to swim the 200 breast. I totally get why they made the decision they did, and it made sense to me.”

SHORT COURSE SUCcESS

In the months after the Olympics, Fink shifted his competitive attention to short course meters, where he raced with the Cali Condors in the International Swimming League and then for the U.S. at the Short Course World Championships in December. That stretch of 25-meter racing turned out to be one of the most successful stretches of Fink’s career.

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NIC FINK / Continued from 25

short course racing, which rewards details. Meanwhile, he has chosen systems and controls, then digital systems processing as his two areas of focus in his demanding graduate program. So how has he pulled off the balancing act between swimming and school? First, knowing his upcoming travel schedule, he strategically chose classes for the fall semester where the professors would record lectures and post them online so he could watch later. “I let them know ahead of time that, ‘Hey, I may not be in class for, you know, three weeks because I’ll be in Eindhoven. Is that OK?’ They’re like, ‘No, it’s not OK, but you can do it,’” Fink said. “I think for the most part, they’re OK as long as I don’t miss tests.” And somehow, despite spending almost all of November in Eindhoven for the ISL playoffs, Fink did not miss a single test while traveling (although he did have to schedule a makeup test so he could compete at the TYR Pro Swim Series in Westmont, Ill., in early March). His successful ISL final performance came on the heels of a week filled with >> In the fall of 2021, Fink began a master’s program in electrical and computer engineering at Georgia Tech that should be completed in December 2022. “I’m trying to keep short-term goals and not really homework and projects, and in the 11 days think about the long-term,” says Fink, “and really focus on what else I want to do besides swimming.” between the ISL final and Short Course [ Photo Courtesy: Peter H. Bick ] Worlds, he actually flew home to take all his final exams before again crossing the At the ISL final in early December, he upset the heavily-favored Atlantic to get to Abu Dhabi. Ilya Shymanovich in all three breaststroke races. The wins were by “I was just kind of all over the place and going in thinking, ‘I’m a combined margin of merely 15-hundredths, but the results were gonna do the best I can, and whatever happens happens,’” Fink said. shocking, nonetheless. “And then I ended up swimming so well. It was a surprise to me, Two weeks later, Fink won World Championship medals for too. I can’t really say that’s what I was anticipating out of this year, the first time at the meet in Abu Dhabi—six of them, to be exact. and it’s one of the reasons why I’m definitely looking forward to That haul included gold medals in the 200 breast, an upset win over World Champ Trials.” Olympic silver medalist Arno Kamminga, and the 50 breast, in another stunner over Shymanovich, this time by just 2-hundredths. CONTEMPLATING THE FUTURE Fink also helped the Americans win three medley relay medals, Right now, Fink is approaching his swimming career on an including two golds, and he took bronze in the 100 breast. “every-six-months” basis, meaning he will reconsider after each

A NEW PHASE OF LIFE

Fink achieved all of that success after moving into a new phase of his life, one where swimming would sometimes take a back seat. In the fall of 2021, he began a master’s program in electrical and computer engineering at Georgia Tech, so he and Margalis left their longtime training base in Athens after a decade and moved to Atlanta. They began training with the Georgia Tech college team after Georgia assistant coach and former Georgia Tech assistant coach Neil Versfeld connected Fink and Margalis with current Yellow Jackets assistant Mike Norment. “I went into swimming in Atlanta, training with Mike and the Georgia Tech team, and I let him know pretty early that, ‘Hey, my priority is not just swimming. I’m doing school. I’m doing swimming. I want to balance both, so I’m just not going to be as intense as I was the last quad. If you can help me with that, that’d be great,’” Fink said. “And they’ve been more than willing.” At Georgia Tech, Fink has focused more on speed work and technique work after years of building his aerobic capacity under Bauerle, and Fink believes those little tweaks made a difference in 26

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championship meet whether he wants to keep going. He admitted that he was concerned for the brief period when it looked like there would be no long course World Championships in 2022. “Mentally, it took a lot to go to practice those couple of weeks while things were still getting figured out,” he said. He will finish his graduate program in December 2022, and he’s not exactly sure what jobs he will pursue once he has that degree in hand. The focus is in the present, even as he admits that at some point in the not-too-distant future, his priorities will shift toward his career away from the pool. “I’m trying to keep short-term goals and not really think about the long-term, and really focus on what else I want to do besides swimming, which has been working toward this degree. Then after that, I don’t know if Mel and I really have a concrete plan. I just assume that life’s going to start happening. It’s going to be fun building that, too. I’m not dreading the day that swimming is over, but still having fun with it and still keeping it going,” Fink said. “In my opinion, we have accomplished enough that we can walk away from the sport whenever we want to and have left nothing behind.” v

[ Photo Courtesy: Davi-Ellen Chabner ]

PROBLEMATIC TEAMMATES (Part 2) BY MICHAEL J. STOTT

ersonnel issues in the corporate world usually fall under the purview of a human resources professional, someone trained in the delicate art of human and appropriate behavior. In swim team environments, that responsibility often falls on the coach, who may or may not be so schooled. Last month in the first of a two-part feature, Swimming World shared the thoughts of the Heidary brothers, Don and Ron, at Orinda Aquatics, widely considered among the foremost authorities on team culture and character. In Part 2, we take a deeper dive into how coaches navigate the behaviors of difficult teammates. ON-THE-JOB TRAINING George Kennedy swam for the University of North Carolina, was a seven-time NCAA Division III coach of the year and mentored 31 national champions in 31 years at Johns Hopkins. He now serves as an assistant at Loyola University-Maryland. A physical education major at UNC, early on Kennedy was ill-equipped to address team culture and character issues: “Years ago when a problematic teammate would act out, I would take it personally, read the riot act to them, challenge them to be a better teammate and do so without strategies to improve,” he says. “As I started to lose athletes who questioned me or our program, I began to address their issues. I believe that most people act out because of some underlying cause not related to a practice or a meet,” he says. “So, without a psych degree, I thought I could talk them into being a great teammate. During this time, I would do most of the talking and get limited results. Then, I started to listen and hear what they had to say, and also listen with ‘my eyes.’ I found the first 30 seconds of addressing the issue usually made the difference in getting improvement—or not. “I also learned that I needed to provide opportunities for attitude improvement within a team setting. That meant giving opportunities to self-improve in ways that enhanced our team/coach/athlete philosophy of:

•

Being honest (with self, coach, teammates)

•

Improving as a person, student, athlete

•

Having fun

•

Doing your best—always!

“A hospital counselor taught me about narrative therapy, which places an emphasis on how one phrases a question to help someone work through an issue. Ask questions in a way that give a ‘glimmer of hope’ to self-correct. Based on experiences and mistakes I have made, I recommend this approach to any young coach,” says Kennedy. “I always saved hard ball as a last resort, but always ensuring my approach was for the good. In the fall of 2009, we were a ‘drinking team with a swimming problem.’ The administration and I got tired of addressing off-deck team issues. As a result, we left 38 athletes home for our fall trip to powerhouse Kenyon, took only a roster of 13 and got humbled. It took time to heal, but from then on until I retired, my teams understood the “line in the sand”—cross this, and your season is in jeopardy. Thankfully, leaders emerged from within, and my final years at JHU were among my most enjoyable,” he says. BUILDING A SUSTAINABLE PATH FORWARD Following an All-American career at the University of Texas, Katie Robinson has been a college coach at Virginia, Rutgers and Tulane. She is now director of swimming and diving at Northwestern...and knows something about character and winning cultures. “Whenever teammates have issues with each other,” she says that “it’s important to avoid triangulation that can trickle out to other teammates and cause more harm and turmoil. Coaches can provide empathy, but must avoid ‘taking sides,’” she cautions. “Moderated conversations can be useful if both team members are up for it and agree to using ‘I statements.’” CONTINUED ON 28 >> APRIL 2022

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PROBLEMATIC TEAMMATES / Continued from 27

>> It’s difficult to imagine that coaches, early on, could have problems with future Olympians. That’s what happened with UCSB’s Coach Gregg Wilson and Jason Lezak, who says: “At UCSB, I learned a lot—that it is not about me, but about the team. I wasn’t doing what it took to be on that team, so Gregg removed me. I had to show I cared enough about (my teammates) to do certain things asked of me. And when I did that, I took my swimming to another level.” [ Photo by Bill Collins ]

She cites Don Miguel Ruiz’s best-selling book, Four Agreements, as a terrific resource for dealing with uncomfortable matters. “Many times we skip communication and make assumptions when we see the behaviors of others,” she says. “Remember we cannot place intention on someone else’s behavior. That’s because we have our own lens of experiences and intentions that create our biases. So many times issues arise from our own biases ascribing behaviors of others when in fact it is simply miscommunication. “On our team, we highlight the importance of owning mistakes and authentically apologizing so that forward movement is possible for all parties. We also talk about intent vs. impact. While some intentions are benign, the impact on another can be harmful and call for an apology and clear communication to minimize future harm. “With any behavior that is outside the boundaries of what we expect on the team, we have conversations to figure out what’s really going on. So many times, it tends to be outside factors that are unsettling and stressful for the student-athlete. Listening to them and allowing them to speak freely is helpful to build a trusting relationship. From there, we’ve been able to build a sustainable path forward that has some compromises, but ultimately helps the team and the individual as well,” she says. A SHARED SET OF EXPECTATIONS REGARDING BEHAVIOR Two-time NISCA president and Hall of Fame member Dana Abbott continues to coach, currently at St. John XXIII College Preparatory in Katy, Texas. Like Robinson, he spent time on the deck at the University of Texas, in his case, absorbing the wisdom and insight of Edwin Charles Reese. “When swimmers walk into practice, we have absolutely no idea 28

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what has gone on in their lives since we last saw them,” he says. “Their mood or attitude may have been affected by something that happened at home, on the bus, in the hallway, at lunch, in another class. These days, events, attitudes and emotions can get triggered by the mere mention of a few words or a photograph on any of the various social media platforms to which kids are addicted. We coaches just don’t know, except when we are alerted by another swimmer who is concerned and who cares. That’s what happens on a day-by-day basis. “But sometimes there is an overarching theme, a persistent display of attitude or behavior that may stem from a variety of reasons. We will sometimes have a team member who is egocentric or more concerned with their personal success or attention than putting the team first. We encounter team members who break training or other team rules or expectations. We have emotional flareups or simmering disenchantment between those with love issues. I personally have had more experience and trouble with boyfriendgirlfriend events than others, and although that doesn’t make me an expert, it does seem to have more high emotion attached to it. “I’ve learned there needs to be a shared set of expectations regarding behavior, and clear consequences for infractions or problems. Many teams have worked hard to develop a code of conduct for the swimmers and parents in club situations. (See last month’s article, ‘Problematic Teammates-Part 1,’ for the quintessential exploration regarding character and team culture.) “In professional and amateur team sports, there are often provisions for incidental, intentional, flagrant fouls. The need to have a sliding scale—or discretion—in categorizing and dealing with such fouls can go a long way in maintaining fairness regarding

consequences, as well as contributing to the prevention of violations in the first place. “Years ago, I had a sophomore who was ‘high-spirited.’ His energy translated into mischief at times—sometimes typical horseplay and kidding around, but sometimes out of bounds. Two incidents led him to be put on a behavior contract. When he failed to comply, we dismissed him from the team and did not allow him to compete as a junior. “At the beginning of his senior year—with more than 365 days to reflect upon his actions and the consequences—he had done some maturing. He requested a meeting, and we had one of the deepest, most contrite and character-revealing conversations in my coaching career. “The boy really wanted to swim and contribute, be a leader and atone for his past transgressions. We allowed him back on probationary status and let his actions speak for themselves. He was a model citizen. He had grown up, worked as hard or harder than anyone else on the team, and displayed true positive leadership. At the district meet he was so focused, he won the 200 free in schoolrecord time—from Lane 8.” IT’S ABOUT THE TEAM Gregg Wilson coached at the University of California, Santa Barbara from 1975 to 2016. In that time, like Abbott, he had an athlete who liked to go his own way. In Wilson’s case, the young man (Jason Lezak) ultimately became a four-time Olympian and eight-time medalist. “With Jason, when things were good with him, he was fine. When they weren’t, he just shut down,” says Wilson. “We went two years dealing with him, trying to make the most of it. My coaches and I recognized he was potentially our best swimmer, yet he just did his own thing.

We tried everything, and when that didn’t work, we pulled the plug on him. “Twice we turned him down when he wanted to come back. We finally accepted him when he presented a signed contract. After he came back, he never lost a dual meet race. He qualified for NCAAs and was an All-American his junior and senior years. What he and I learned was that no one was above the program. As good as Jason was, his presence wasn’t worth it because he was tearing down a significant part of the team. Jason, the best relay swimmer the U.S. has ever had, helped me as a coach. You’ve got to go out on a limb sometimes. It was a tough decision, but letting him go turned out to be the right one,” says Wilson. “At UCSB, I learned a lot,” says Lezak—“that it is not about me, but about the team. I wasn’t doing what it took to be on that team, so Gregg removed me. I wanted to be a part of it; those were my friends, and I had to show I deserved it, that I cared enough about those people to do certain things asked of me. And when I did that, I took my swimming to another level,” he says. Epiphanies come in many forms. Sometimes from a gentle hand, a concerned voice, a kick in the rear. All three can be life changing and a path to better character and contribution to positive team culture. v

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from store.Bookbaby. com, Amazon, B&N and book distributors worldwide.

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(College or University Affiliated Swim Camp)

LONGHORNSWIMCAMP.COM • 43 YEARS OF EXCELLENCE • MAY 29 – JULY 1

Five one-week sessions from: MAY 29-JULY 1 | For detailed information, contact Longhorns Swim Camp Director: JON ALTER 512 475 8652 Complete camp information and registration at: LonghornSwimCamp.com | Email: longhornswimcamp@athletics.utexas.edu Per NCAA rules, sports camps and clinics conducted by The University of Texas are open to all entrants. Enrollment is limited only by age, grade level, gender, and capacity restrictions as specified by each camp.

(College or University Affiliated Swim Camp)

2022 CAMP DATES

WORLD CLASS COACHES:

WEEK 1 – JUNE 5-9 WEEK 2 – JUNE 12-16 WEEK 3 – JULY 24–28 WEEK 4 – July 31-Aug 4 Diving - JULY 10-14

CAMP HIGHLIGHTS:

Mike Bottom

Head Coach US Olympian & Olympic Coach

Functional Dryland Training Technique & Intensive Training Options 3 Instructional Sessions Per Day Individual HD Filming & 1:1 Analysis True Colors Assessment & Mindset Training Kistler Start and Turn Analysis Training Olympians & NCAA All Americans on staff

Dr. Josh White

Associate Head Coach NCAA All American

Ksenia Gromova Volunteer Assistant

Sam Wensman Assistant Coach CW Elite Coach

Roger Karns

Manchester University Head Coach

Cauli Bedran

Assistant Coach NCAA All American

Kurt Kirner

Hillsdale College Head Coach

Michigan Swim Camps are open to any and all entrants, limited only by age and specified number of participants

APRIL 2022

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Priscilla Barletta Assistant Coach

Jim Richardson

Camp Director NCAA Coach of the Year

SWIMMING WORLD PRESENTS

2022

SWIM CAMP DIRECTORY The listings on pages 31-34 are paid advertisements.

U.S. AIR FORCE ACADEMY 2169 Field House Dr. USAFA, CO 80840 719-333-2116 afasportscamps@airforceathletics.org www.goairforcefalcons.com/camps Camp Dates: June 6-10 (ages 12-18) June 13-17 (ages 12-18) Thank you for considering the AF Swim Camps for your swimmer this summer. Our camp offers thorough analysis of stroke technique to include video analysis of the world’s best swimmers along with video of each individual camper. The session will offer challenging training programs and plenty of stroke analysis. Our camp is best suited for experienced swimmers with a good yearround training base. The Cadet Natatorium on the campus of the United States Air Force Academy, which recently underwent a multi-million dollar renovation, features all new bulkheads, starting blocks, scoreboards and lighting. The natatorium facilities offer video analysis, reaction time pads on the blocks, an adjacent state-of-theart dryland training room and more. In addition to its high-altitude location at 7,200 feet, this is a world-class facility matched by only a few in the country.

THE ARETE SWIM CAMP & CLINICS Coach Chuck Warner, Camp Director areteswimcamp@gmail.com www.areteswim.com Super-Strokes & Skills Clinics: April 24 & May 1 Camp Dates: June 26-30 Fairleigh Dickinson University, Madison, N.J. Our intense instruction led by three-time USA National Team Coach Chuck Warner has helped transform more than 4,000 swimmers. For 18 consecutive years, ARETE has sold out most sessions. Our four core objectives are: Immediate Skill Improvement, Self-Esteem Development, Teamwork and “WOW Experiences.”

Each swimmer is filmed underwater and has permanent access to their own recording. A coach analyzes each stroke with each swimmer using our camp workbook. A key aspect of our camp is our “Inner Engineering Curriculum,” and we have a coach-toswimmer ratio of 1:9 or better. Coach Warner’s experience includes: •

Four-time Big East Conference Coach of the Year

•

Author of …And Then They Won Gold; Four Champions, One Gold Medal; EDDIE REESE: Coaching Swimming, Teaching Life

•

Former president of the American Swimming Coaches Association

Ages: 7-18 2022 Clinic Fees: $185 both clinics 2022 Camp Fees: $695 commuter/$895 resident before May 1 (rate increases after).

BOLLES SWIM CAMP Ryan Mallam The Bolles School 7400 San Jose Blvd. Jacksonville, FL 32217 904-256-5215 swimcamp@bolles.org www.Bollesswimming.org Bolles Swim Camp provides opportunities for campers to learn from Olympic-experienced coaches, to live and train on the beautiful Bolles riverfront campus with swimmers from around the world and to participate in classroom sessions, dryland training and fun camp activities. Elite Camps I and II June 5-11 and June 11-18 For intermediate-to-advanced swimmers 13 and older Elite Camp III and the June Classic Swim Meet June 18-27 For intermediate-to-advanced swimmers 13 and older who are prepared for the meet, a prelims-finals competition hosted annually Sprint Camp June 27-July 8 An extended camp experience focused on developing speed in the water Junior Elite Camp June 6-10 and June 13-17 (8:30 a.m. to 5 p.m.) A training opportunity for swimmers ages 9-12 For the novice-experienced competitive swimmer For more information and to register, visit www.BollesSwimming.org or email swimcamp@bolles.org.

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2022 SWIM CAMP DIRECTORY / continued from 31

LONGHORNS SWIM CAMP Jon Alter, Camp Director The University of Texas P.O. Box 7399 Austin, TX 78713-7399 512-475-8652 • Fax 512-232-1273 longhornswimcamp@athletics.utexas.edu www.LonghornSwimCamp.com Headed by three-time Olympic and Texas head men’s coach Eddie Reese, 2019 World University Games and women’s coach Carol Capitani, former USA Swimming National Junior Team Director and assistant women’s coach Mitch Dalton and assistant 2018 Team USA Pan-Pac/associate men’s coach Wyatt Collins, the Longhorns Swim Camp is the most exciting camp in the country! The 2022 Longhorns Swim Camp is proud to feature multiple Olympians, American record holders and NCAA champions on staff. We welcome Olympians Ian Crocker, Colleen Lanné-Cox, Whitney Hedgepeth, American record holder Will Licon and 2019 NCAA champion/Team USA World University Games member John Shebat! Josh Davis, three-time Olympic gold medalist, returns for his 23rd year with the program. Josh coaches the Friday morning session. Camp is held at the Jamail Texas Swimming Center on the University of Texas at Austin campus, home to 23 NCAA team champions. Facility includes an indoor 50-meter by 25-yard pool, a 25-yard by 25-meter pool and the 50-meter by 25-yard Eddie Reese outdoor pool. Four training groups based on age and ability, with a 1:7 coach/swimmer ratio in technique sessions. Male and female swimmers (ages 8-18) of any level are welcome. It is highly recommended, but not required, that swimmers have competitive experience prior to attending. Training at the Longhorns Swim Camp focuses on intensive long-course conditioning and thorough stroke instruction and analysis. Camp is divided into four challenging ability groups based on age and 100-yard freestyle times. One-hour daily sessions focus on swim-specific dryland and strength training exercises. Long course training varies from one to two hours daily depending on ability level. Two 90-minute daily sessions focus specifically on technique work. Stroke drills, as well as start-and-turn mechanics are included along with classroom sessions and underwater video analysis of each swimmer. Cost: Overnight Camp $1,090; Day Camp $990. Complete camp information and online registration available at: Longhornswimcamp.com. Per NCAA rules, sport camps and clinics conducted by The University of Texas are open to all entrants. Enrollment is limited only by age, grade level, gender and capacity restrictions as specified by each camp. NCAA guidelines prohibit payment of camp expenses by a representative of The University of Texas’ athletics interest. NCAA rules also prohibit free or reduced camp admission for prospects (9th grade and above). See display ad on page 30.

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MICHIGAN SWIM CAMP at The University of Michigan 2062 Castello Circle (office) Ann Arbor, MI 48108 734-845-8596 umswim1@gmail.com www.michiganswimcamp.com or www.camps.mgoblue.com/swimming Four sessions open to any and all entrants, limited to age and 215 campers per session in Canham Natatorium at the University of Michigan. A staff of 60+ and three instructional sessions per day ensure the individual attention necessary for significant improvement. Coaches Mike Bottom, Dr. Josh White, Sam Wensman, Cauli Bedran, Priscilla Barletta, Ksenia Gromova, Kurt Kirner and Roger Karns are directly involved in coaching and teaching campers. All campers videoed and receive a written stroke analysis. Optional custom video and/or Kistler start-and-turn analysis available for an additional fee. Choose the Intensive Training Track or the Technique Development Track. World-class staff provides leadership and mentoring that encourage each swimmer to strive for excellence in and out of the pool. Cost includes instruction, swim cap, T-shirt, color photo, instructional materials, “goody bag”: $690/week commuter no meals, $720 commuter and lunch, and $765 commuter lunch and dinner. See display ad on page 30.

MOUNTAINEER HIGH ALTITUDE TRAINING CAMPS at Western Colorado University Vickie Fellows, Head Coach Western Colorado University 1 Western Way Gunnison, CO 81231 Phone: 970-943-2310 • Cell: 505-453-3514 vfellows@western.edu www.gomountaineers.com/sports/2021/12/2/ swim-camps.aspx Camp Dates: June 17-21 June 24-28 Mountaineer High Altitude Training Camps offer the most unique training experience in the country. Western Colorado University is located in Gunnison, Colo., at an elevation of 7,723 feet in the Rocky Mountains. Facilities include the highest collegiate pool in the country, a state-of-the-art weight room and private locker rooms. The university is situated in a high alpine valley, which makes it ideal for high-altitude training. Each athlete will receive a High Altitude Training T-shirt and cap. Additionally, meals will be provided, and athletes will be lodged in the college dorm rooms. All attendees will get to meet and work with collegiate athletes. Camps will focus on teaching, refining and reinforcing elite

swimming technique as well as aerobic-based training at high elevation. Swimmers will walk away with a deeper understanding of their strokes as well as their starts, turns and finishes. Camps are open to swimmers ages 11-18 who want to take their performance to the next level.

NAVY SWIMMING CAMPS & CLINICS 2022 Bill Roberts, Camp Director Navy Swimming Camps 2022 566 Brownson Rd. Annapolis, MD 21402 410-293-3012, 410-293-5834 navyswimmingcamp@usna.edu www.navyswimmingcamp.com or www.navysports.com https://www.facebook.com/NAVYSwimmingCamp https://www.instagram.com/navyswimcamp Camp Dates: June 14-18 Session I June 20-24 Session II Clinics: June 18 & 19 (see website for 2022 clinic offerings) Now going into our 24th season, expect direct results by being part of the 2022 Navy Swimming Camp this summer! Our principal goal is to provide you the very best in individual instruction, evaluation, camper experience and safety/supervision. The purpose of our camp is to offer you a unique environment to learn and develop your competitive strokes, including all related starts, turns and finishes. Navy Swimming Camp is a stroke-intensive camp. Swimming campers will receive individual attention. Additional training sessions are offered to all needing to maintain conditioning while at camp. Video analysis, dryland activities designed to improve individual fitness levels, performance, training, goal-setting, leadership presentations and the Severn River boat cruise are all part of the schedule for 2022. Also, outstanding and accomplished guest speakers and presenters all scheduled for this year’s edition of the Navy Swimming Camp. Campers will learn, train and reside in an amazing and unique environment on the grounds of the United States Naval Academy. Additionally, teamwork and leadership are important points of emphasis for every camper. The Navy camp is led by an experienced camp staff while providing the very best in 24-hour supervision. See www.navyswimmingcamp.com for greater detail, including brochure, application, daily schedule and frequently asked questions. Cost for each camp: $725/commuter camper (ages 8-18), $775/extended day camper (ages 8-18), $825/resident camper (ages 9-18). All campers receive a NAVY swimming shirt & an exclusive NAVY backstroke flag. Go Navy!

CHECK OUT OUR CAMP LISTINGS ONLINE AT

WWW.SWIMMINGWORLD.COM/CAMPS

NORTHERN COLORADO SWIMMING CAMPS Lisa Ebeling, Camp Director University of Northern Colorado 5716 W. 17th Street Rd. Greeley, CO 80634 970-451-1476 Lisa.ebeling@unco.edu www.uncswimmingcamps.com Camp Dates: June 6-10 Session 1 June 13-17 Session 2 UNC Swimming Camps are designed to teach athletes the technical aspects of swimming to help them achieve success at the next level. The main focus of our camp is on stroke analysis and technique for starts and turns through in-depth video review. We also provide elite high-altitude training sessions, team building activities, nutritional education, competition preparation tools and mental training. We group athletes according to skill level, and are able to accommodate swimmers of all levels, ages 8-18. UNC Swimming Camps are open to any and all entrants (limited only by number, age, grade level and/or gender).

SPIRE INSTITUTE & ACADEMY | CAMPS 440-466-1002 info@spireinstitute.org www.spireinstitute.org SPIRE offers three-day and five-day Stroke Camps, three-day Start & Turn Camps and three-day and five-day Training Camps for ages 10 and older. These swimming camps are either boarding or non-boarding, and are for competitive swimmers. Stroke Camps are structured around a philosophy of teaching skill acquisition and development in all four competitive strokes as well as starts and turns. Two daily water sessions are led by a world-class staff. Workouts are structured to improve stroke technique with a combination of drills, skills and training. Each athlete will have opportunities to enhance all phases of competitive swimming through individualized attention from our excellent coaches and counselors. Individual stroke analysis, dryland instruction and lecture sessions will give the campers one of the most comprehensive and up-to-date training camp experiences available in the United States. The Competitive Start &Turn Camp will only focus on starts and turns. Emphasis is about turning these often-overlooked skills into a true competitive advantage. Swimmers will receive intensive instruction on the forward and backstroke starts with safety being a priority. Fast, legal turns for all four competitive strokes and the IM transition turns will be covered. Each athlete will receive individual attention from a staff of outstanding coaches and instructors. SPIRE Training Camp offers a positive environment for swimmers to be challenged by intensive conditioning with daily training sessions on technique, race strategy and unique training methods. See display ad on page 29 for dates and cost.

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2022 SWIM CAMP DIRECTORY / continued from 33

STR SPEEDWEEK SWIM CAMPS USING SCIENCE TO IMPROVE TECHNIQUE 850-385-9803 info@swimmingtechnology.com www.swimmingtechnology.com

• • • •

Control the base of support to minimize resistance and maximize propulsion Benefit from elbow flexion at the beginning of the pull in all four strokes Increase the arm index of coordination in freestyle Minimize shoulder stress on the freestyle and butterfly arm entry Reduce intracycle fluctuations in body velocity in breaststroke and butterfly Gain extra propulsion on the freestyle push phase in freestyle, butterfly and backstroke Practice deliberately to make technique changes quickly

Are you: • Looking for a significant time drop? • Serious about improving your technique? • Hoping to reduce or eliminate shoulder pain? • Ready to compete at the next level? • Interested in extending your swimming career to college?

•

If you are, then an STR SpeedWeek is your best swim camp option! We are the only camp with scientific studies that confirm the effect of our technique improvement strategies. In the morning classroom instructional session, swimmers learn specific cues to see and feel so they can swim like MONA, a biomechanical model of optimal technique. The following pool session includes deliberate practice strategies to help the swimmers optimize technique—short swims at a slow stroke rate with lots of individual feedback. In the afternoon, swimmers are tested in the pool and analyzed in the classroom with Aquanex—our patented system that captures synchronized underwater video and hand force data. This sciencebased analysis is unlike anything else in the world of swimming, giving swimmers the information they need to fine-tune their technique and make drastic time drops.

The STR bottom line: We guarantee we can show every swimmer how to swim faster. SpeedWeek helps you make technique changes based on scientific data rather than opinion. Our campers make incomparable progress and learn practice strategies that help them continue to improve on return to normal training. Each SpeedWeek is limited to 12 swimmers to ensure maximum individual attention by Dr. Rod Havriluk, world-renowned biomechanist and technique expert. Dr. Havriluk is internationally recognized for his unique approach to accelerating skill-learning and preventing shoulder injury. He is widely published and a frequent conference presenter (ASCA, ASCTA, BMS, FINA, IOC, ISCA, USAS, USMS, USSSA). In 2015, he was selected by Swimming World Magazine as one of the top 10 individuals making an impact on swimming. Check our STR website for camp dates, locations and more info: swimmingtechnology.com.

You will learn to: • Optimize the non-breathing head position

• •

See display ad on page 34. v

STR SPEEDWEEK SWIM CAMPS

for more information please contact Rod Havriluk: 34

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Phone: 850-385-9803 Email: info@swimmingtechnology.com

TRAINING

DRYSIDE TRAINING

“HARD CORE” BY J.R. ROSANIA

DEMONSTRATED BY NORIKO INADA • PHOTOS BY EMMI BRYTOWSKI

veryone knows the core is the center. Even in sports-specific training, core exercises are essential. The core stabilizes the body and allows it to perform certain movements. A strong core helps with mechanics and exercise technique. When the core fatigues and breaks down, so does the movement, thus affecting the person’s ability to perform well. These five exercises are advanced core exercises. Begin with a program of three days a week. Perform two sets of five reps for each exercise for two weeks, then progress to three sets of five for two weeks followed by three sets of eight to 10 reps. Take your time and perform the exercises correctly. After several weeks and once you’ve mastered these exercises, you should have a “hard core.” v

1) PLANK WITH ARM EXTENSION Establish a plank position, then lift one arm off the floor and extend it forward while maintaining the plank. Alternate sides. 2) MEDICINE BALL TWIST Sitting on the floor with your legs straight and off the ground, perform a twist to each side of the body. Use a med ball or a weight to increase the difficulty. 3) VERTICAL LEG MED BALL TOE TOUCH Lying on your back with your legs in a vertical position, reach for your toes with your fingers with an up-and-down motion. Add resistance to make the exercise more difficult.

4) STREAMLINE SIT-UP ON STABILITY BALL Lie on your back on a stability ball and perform a streamlined situp, extending your arms upward and keeping them straight. Add resistance to increase difficulty. 5) STABILITY BALL PIKE-UP Walk forward face down on a stability ball to a push-up position. While keeping your legs straight, pull the hips into an upward motion. Lower and repeat.

MEET THE TRAINER 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, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net. MEET THE ATHLETE Noriko Inada, 43, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 3034, 35-39 and 40-44 age groups.

NOTICE All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants. APRIL 2022

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COACHING

SWIMMING TECHNIQUE CONCEPTS BY ROD HAVRILUK , Ph.D.

BUOYANCY ISSUES FOR SWIMMING POSITIONS (Part 2)

ast month’s article presented buoyancy issues related to floating and kicking positions. This article presents buoyancy issues related to swimming positions with strategies to minimize counterproductive movements. BUOYANT FORCE As explained in the last article, an average swimmer floats with about 6% of the body volume above the surface. When the body is in a vertical or horizontal floating position and a body part is elevated above the surface, a swimmer can usually compensate for the loss in buoyant force by kicking. During swimming, body parts are continually elevated above the surface, causing a loss in buoyancy, which is far more of an issue for butterfly and breaststroke than it is for backstroke and freestyle. BACKSTROKE AND FREESTYLE When swimming backstroke or freestyle, a swimmer usually has one arm (5% of the body volume) and a small fraction of the head above the surface almost continuously throughout the stroke cycle (see Fig. 1). To compensate for the minor loss in buoyancy, a swimmer usually generates sufficient vertical force from kicking. Therefore, the loss in buoyancy is probably not noticed by a swimmer. BUTTERFLY When swimming freestyle or backstroke, there is a decrease in buoyant force (5%) when an arm recovers above the surface. The effect is doubled in butterfly because both arms (10% of the body

volume) simultaneously recover above the surface. When breathing, a swimmer elevates the head (9% of the body volume) above the surface. A swimmer will typically also elevate the shoulders (10% of the body volume). Even an elite swimmer can have about 30% of body volume above the surface for about one-quarter of a stroke cycle, as shown in Fig. 2. If 30% of the body volume is above the surface, this would be 24% more than the 6% needed to maintain a floating position. If, for example, a swimmer weighs 100 pounds, then 24 pounds of compensating vertical force from the arms and/or legs is necessary to elevate the head and body to breathe. Elevating almost one-third of the body above the surface has two main problems: • A swimmer must generate considerable vertical (nonpropulsive) force to elevate the body. • The loss of buoyant force results in the body submerging to regain buoyancy. As shown in Fig. 3, during breathing, the swimmer elevated considerable body volume above the surface (top image). After breathing, her entire body submerged to regain buoyancy (bottom image). To minimize the impact of the loss of buoyancy on the butterfly recovery, a swimmer must control three technique elements: • Increase body velocity as much as possible with a forceful finish to the push phase and a forceful kick downbeat. • Completely extend at the neck to position the head for breathing. • Stop neck extension when the mouth is just above the surface and the chin is still underwater. To regain buoyancy as quickly as possible, a swimmer must control two technique elements: • Quickly recover the arms so they are above the surface for a minimal time.

FIG. 1 > (From left) Backstrokers and freestylers typically have a relatively small percent of body volume above the surface at any point in the stroke cycle.

• Enter the arms with a downward angle to help minimize downward motion of the head and shoulders. With optimal breathing technique, about 20% of the body volume is above the surface (see Fig. 4), requiring less vertical force and facilitating a smoother transition back into the water. BREASTSTROKE

FIG. 2 > This elite butterflyer has about 30% of her body volume above the surface.

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Similar to butterfly, swimmers typically elevate considerable body volume above the surface and, consequently, lose buoyancy. During breaststroke breathing,

many swimmers elevate the head (9% of the body volume), the chest (19% of the body volume) and the upper arms (6% of the body volume) above the surface (see Fig. 5). Many swimmers also recover the hands and part of the lower arms above the surface for a total of about 35% of the body volume. Elevating about one-third of the body volume above the surface requires generating considerable vertical force, which is non-propulsive. To minimize the impact of the loss of buoyancy during breaststroke breathing, a swimmer must control three technique elements: • Keep the head submerged in the streamline position as the elbows flex to begin the pull. FIG. 3 > This butterflyer is shown during breathing (top image) and after breathing (bottom image).

• Completely extend at the neck to position the head for breathing. • Stop upward movement of the head when the mouth is just above the surface and the chin is still underwater. To regain buoyancy as quickly as possible, a swimmer must control two technique elements: • Quickly complete the propulsive phase of the kick.

FIG. 4 > With an optimal butterfly breathing position, the model has about 20% of her body volume above the surface.

• Quickly recover the arms into the streamline position. With an optimal breathing motion in breaststroke, only the head (9% of the body volume) is above the surface, as shown in Fig. 6. The model demonstrates a position that requires very little vertical force to breathe, and, consequently, she has more energy for propulsion.v

SUMMARY FIG. 5 > This elite breaststroker is in a breathing position with about one-third of his body volume above the surface.

FIG. 6 > The model demonstrates an effective breaststroke breathing position.

The negative impact of a loss of buoyancy makes a strong case for keeping body parts submerged as much as possible throughout each stroke cycle. Swimmers have the choice of swimming as submerged as possible or pay the price for elevating body parts above the surface.

Dr. Rod Havriluk is a sport scientist and consultant who specializes in swimming technique instruction and analysis. His newest ebooks in the “Approaching Perfect Swimming” series are “Optimal Stroke Technique” and “Swimming Without Pain,” and are available at swimmingtechnology.com. Contact Rod through info@swimmingtechnology.com. All scientific documentation relating to this article, including scientific principles, studies and research papers, can be provided upon demand. APRIL 2022

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JUNIOR SWIMMER

GOLDMINDS BY WAYNE GOLDSMITH

BY DOING NOTHING* There are many, many things you can do out of the water that can have a significant impact on your swimming performance.

here’s an old saying about success: “The harder I work, the more successful I get.” Seems logical: I want to succeed, I want to improve, I want to swim faster…so...I work harder, I train more often, I swim more laps, I attend more dryland sessions. Yep, that makes sense! Everyone knows that the secret to success is...that there is no secret! Just work harder and more often than anyone else! *** But what if I told you that you can get better by doing NOTHING? What if there were things you can do to improve that didn’t involve swimming extra laps, lifting more weights and doing countless more sit-ups, push-ups and planks? Read on...

3. Become a Student of the Sport. Imagine you’re a 100 backstroke swimmer who dreams of being the best in your age group in your state. How well do you REALLY know your event? For example: • What is the current state record for your event in your age group? •

Who won the past three 100 backstroke state championships for your age group?

•

What times did they swim?

•

What were their splits?

•

What type of starting, turning and finishing techniques did they use?

•

What times did they swim in their heats? In their semifinals?

10 WAYS TO BECOME A BETTER SWIMMER...BY DOING NOTHING*

There’s a great old saying: “If you aim at nothing, you’re sure to hit it.” Become a student of the sport and someone who knows more about your event than anyone else.

1. Sleep More. Getting a great night’s sleep is essential for optimum swimming performance. And remember: “An extra hour of sleep each night equals an extra night of sleep every week!”...and who couldn’t use an extra night of sleep?

4. Swim in Your Head. It’s common for swimmers to think about swimming even when they’re not doing it. That’s normal and natural, but it’s important to think about swimming in a way that will help you get better and swim faster. When you’re “swim-dreaming,” try to think about all the things you CAN do and all the wonderful things you love and enjoy about the sport. Remember: POSITIVE MIND = POSITIVE PERFORMANCE.

2. Stop Eating LPF (Low-Performance Food). If you purchased a new sports car, would you pull up at your local gas station and fill it with low-quality, cheap, synthetic fuel? No. Similarly, you are a remarkable swimming “machine,” and you will perform better at training and in competition when you eat highperformance food (fuel). Cut back on processed food. Increase your intake of fresh, healthy, more natural foods. Drink more clean, fresh water. Put high-performance food in the ultimate high-performance engine: YOU!

5. Have a Healthy Hobby. Swimming is a challenging, demanding sport that can consume a lot of your time, energy and passion. However, sometimes it’s good to switch off from thinking and dreaming about swimming, and do something else that you can feel passionate about. Find a hobby that engages your heart and mind... do it daily...and you’ll be surprised how fresh and invigorated you’ll feel when you get back into swimming mode.

>> Pictured Above: What if there were ways of improving your body and your mind that didn’t involve swimming up and down the pool morning and night? This month’s “Goldminds” article gives you a different perspective on how to improve your swimming.

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[ Photo Courtesy: Peter H. Bick ]

HOW TO BECOME A BETTER SWIMMER...

7. Learn to Meditate. Meditation is a relatively simple skill that anyone can learn to do. It’s an incredibly powerful and effective way When you’re “swim-dreaming,” try of calming your mind, simplifying your thinking and helping you to relax. to think about all the things you CAN Start by sitting or lying down somewhere do and all the wonderful things you that is quiet and peaceful. Take a deep breath while slowly counting to 6 in your love and enjoy about the sport. mind. Hold that breath for another count of 6, then gently exhale to a count of 10. Repeat this 6, 6, 10 breathing sequence five times. *** Think of nothing but your breath, and “feel” the moment when you start breathing in and when your inhale * OK...OK...Maybe I exaggerated when I said doing “nothing” stops. Feel the air flowing easily and smoothly into your body and could help you swim faster. Most of the “10 Ways” involve a little filling your lungs—just being aware of the gentle, natural, effortless bit of time and effort to do effectively. But while it is true to say that flow of air in and out of your body. swimming is a challenging sport without short cuts or easy ways This is the first step into meditation—being aware of and to be the best, it is also true that there are many, many things you connected to the simplicity of the act of breathing. can do out of the water that can have a significant impact on your swimming performance.v 8. Talk to an Older Swimmer...to Someone Who’s Been There. Coaches coach. Parents parent. But swimmers generally learn from other swimmers. If you’re aiming to swim at your first Wayne Goldsmith is one of the world’s leading experts in nationals, sit down with someone who’s already been there, and elite-level swimming and high-performance sport. Be sure to ask them what they learned from their experience, what they’d do check out Goldsmith’s websites at www.wgaquatics.com and differently next time and what worked for them. www.wgcoaching.com.

“

”

9. See Yourself in Your Swimming Dreams. A great extension to your meditation practice is to do what we call ACTIVE-DREAMING! After your five cycles of 6-count inhale, 6-count hold and 10-count exhale, stay relaxed and start to imagine...and “see” your swimming goals. “See” yourself in your swimming dreams: It could be you standing on a podium...or you flowing through the water effortlessly and easily...or you winning the national championship. After all, it’s your dream! We know from countless studies on “imagery” and “visualization” that this skill—the ability to “see” yourself in your sporting dreams—can have a powerful, positive impact on the likelihood of the realization of your dreams in the real world. 10. Embrace a Last-Thing/First-Thing Mindset—Start With the End in Mind. Here’s another saying: “Start the way you want to finish.” It doesn’t matter what you do, whether it’s training in the pool, working hard in the gym or even lying down on your bed and practicing your meditation—start the way you want to finish. This means, before you do anything, stop for a moment and think about what you’d like to see and feel AFTER you do it...then work backward! By “seeing” and feeling the end before it happens, your brain—and your body—are more likely to do the things necessary to make sure your training activity will be a success!

SUMMARY 1] Will swimming more laps, doing more workouts and pushing yourself through more dryland sessions improve your swimming? Yes...most likely. However, doing more is not always the best way to perform at your best. Sometimes, doing “nothing” is the best thing you can do. 2] Think of your swimming as you might think of a fast car. Making the car’s engine bigger and more powerful may make the car go faster, but without great tires, responsive steering, high-quality fuel and an aerodynamic shape, the car will never perform to its full potential. Working hard in the pool is essential for success—but so, too, is resting, recovering, eating well, taking time off and living a balanced lifestyle, where your mind and your body are in harmony. 3] Balance is the key! Whether you’re in the pool, in the gym, lying in bed or sticking your head in your refrigerator looking for a healthy snack...be the best you can be in everything you do, and you can achieve remarkable things.

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[ Photo Courtesy: Peter H. Bick ]

6. Know Your Equipment...and Clean It. Sportspeople in all sports involving equipment know how important it is to keep that equipment in great working order. Every week, check your fins, paddles, pullbuoy, goggles, snorkels and everything else that you use in training and competition for signs of wear and tear. There’s nothing more frustrating than having a workout interrupted—or even worse, a great swim disrupted—because your swim equipment failed.

SPECIAL SETS

DAVID NOLAN:

A MAN AMONG BOYS In this age of instant gratification and the next big thing, today’s age groupers may not know the name, David Nolan. But 11 years ago, he was the next big thing. After a storied career at Hershey High School in Pennsylvania, Nolan earned a biomechanical engineering degree from Stanford. He also was a 23-time CSCAA All-American. BY MICHAEL J. STOTT

hile competing for Stanford University from 2011-15, David Nolan earned nine Pac-12 titles and three individual NCAA championships in the 100 yard back (44.99) and 200 IM (1:41.21/1:39.38). Six years removed from graduation, he still owns three school records: 100/200 back (44.78/1:39.17) and 200 IM (1:39.38). But it was in high school that Nolan first made his mark. A 37time NISCA All-American, in 2011, he led Hershey to its third straight team title while setting four high school national records. To wit: 100 yard free (42.34), 100 back (45.49), 200 IM (1:41.39, which would have won at NCAAs that year) and 200 free relay (1:21.01). A national junior team member, Nolan also won two golds at the 2009 Junior Pan Pacs. A 6-2 strapping lad, Nolan responded well to the training he received from his head coach, Greg Fastrich. In a June 2011 Swimming World article, Fastrich remarked that his protégé was “a gifted athlete, picking up and applying new things very easily. Challenging him in daily workouts is key because he’ll do everything in his power to exceed a challenge. He doesn’t always enjoy training, but if challenged, he steps it up. I’m not sure how we’ve gotten him to where he currently is. It just happened.” Truth be told, Fastrich didn’t just luck into having a talented swimmer. By Nolan’s senior year, Fastrich’s high school teams had won six men’s and three women’s state titles. He was named PIAA Coach of the Year in 2009, 2010 and 2011. Up to then, he had directed 50 swimmers to 241 All-America swimming recognitions. His

women’s squads won the NISCA National Dual Meet championship (public school enrollment 900+) in 2008, 2009 and 2010, while the boys nabbed the crown in 2010 along with being named Swimming World Magazine’s boys’ high school team of the year. In that article, SW reported, “Nolan began swimming with the Hershey Aquatic Club at age 7. He quickly embraced the ‘fish posture’ espoused by respected coaches Bill Boomer and Milt Nelms and developed a terrific underwater kick while ramping up the yardage as he progressed through the age group ranks. Hershey emphasizes IM training, and Fastrich pronounces Nolan ‘fast in all four strokes. “When we get down to race-pace sets and there aren’t four rounds or sets of four, we always swim fly, back, then breast. When taper time comes, David knows his goal times and exceeds these times during pace sets. He has a knack of working to the level he wants,” says Fastrich. Once placed in the senior program year round, Nolan excelled at the higher-level training. In addition to dryland, he began lifting weights twice a week and doing an intense cardio day that included spinning, elliptical and fitness balls. “One bonus is that the HAC senior program interval training has become faster each year as the group has tried to challenge David. Honestly, I have yet to challenge his full potential during a season of workouts,” says Fastrich. In 2010 coming off six weeks of resting, maintaining and resting again, Nolan went after Michael Phelps and Ryan Lochte in a Grand Prix meet in the 100 back. “That meet was probably the first time

>> Pictured Above: In its August 2011 issue, Swimming World addressed the question whether or not David Nolan was the best high school swimmer ever. That year, Nolan was the runaway selection for Swimmer of the Year accolades, thanks to three individual national high school records, along with a scholastic relay record. [ Photo Courtesy: Peter H. Bick ]

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>> David Nolan responded well to the training he received from his head coach, Greg Fastrich (pictured). In a June 2011 Swimming World article, Fastrich remarked that his protégé was “a gifted athlete, picking up and applying new things very easily. Challenging him in daily workouts is key because he’ll do everything in his power to exceed a challenge. He doesn’t always enjoy training, but if challenged, he steps it up.”

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he felt he could go head-to-head with them and nearly pulled it off (Phelps, 54.15; Lochte, 54.81; Nolan, 55.10). David’s experience in all different levels of competition has helped him realize, ‘I can compete with the best and go after an Olympic berth,’” says Fastrich. A 2012 and 2016 Trials swimmer, Nolan never quite made the Olympic team. However, the following workouts did allow Nolan to become the nation’s premier high school male swimmer in 2011. e

ferSwimmer l Sa ® Sin ce

ina rig

SOME AMAZING WORKOUTS During the first three cycles of training, Fastrich recorded test sets. Here are some sample Nolan sets:

• Timed 30-minute swim: 3,050 yards • 3 x 300 @ 6:00: Avg 2:52 (age 14), 2:53 (15), 2:49 (16), 2:44 (17) • Timed 200 flutter kick: 2:39 (14), 2:28 (15), 2:25 (16), 2:12 (17) • Best 200 IM at the end of 6 x 200 IM descend @ 3:00: 1:51

- BE SEEN - BE SAFE -

• Best 500 free at the end of 3 x 500 free @ 6:00: 4:42 • Best 400 IM at the end of 3 x 400 IM @ 5:00: 3:58 • Recorded 25-yard underwater dolphin kick from push: 10.3 NOLAN’S RECOLLECTIONS TODAY “There are a few sets that really stand out from my senior year of high school. The 3 x 300 set is a classic. I remember pushing my first 300 in under 2:40 and thought ‘...I’m so much faster than last year.’ I think that time was a 2:37, but I may be off by a second or two. The other ones felt like sprints, and I don’t think I fell too far off

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[ Photo Courtesy: Bill Collins ]

DAVID NOLAN / Continued from 41

>> David Nolan swam for head coaches Skip Kenney (2011-12) and Ted Knapp (2012-15) at Stanford, where he won an individual NCAA championship in the 100 back and two titles in the 200 IM. He still owns three school records in both backstrokes and the 200 IM.

of my mark, but I definitely didn’t average under 2:40. “Another is 3 x 500 descend with paddles. It was a month or two after our holiday training block, and I just remember not feeling intimidated by 500s anymore. I was cruising 4:45s pretty easily. Greg did a great job making 200s seem like a walk in the park. “We did a set—I believe 8 x 100—that felt like a day off because of how hard some of our training was. But 8 x 100 builds a ton of lactate. We used to recover by running outside of the pool into the snow and laying down, which was natural temperature regulation, but in retrospect, unknown genius, since we weren’t really doing ice baths in high school. Those became mainstream in college and post-college swimming. “The last thing I remember is always doing broken swims. Greg had us building confidence by pumping out a ton of broken 100s and 200s. I loved those days because you got to step up and put concatenated times together that would blow your PRs out of the water and build confidence like no other. “In terms of mentality, I just remember that it seemed like the master plan Greg and his brother, Jeff, put into place was really piecing together. They were so good about being consistent with things—i.e., setting goals every season, checking in on those goals regularly, making sure you were doing what you were supposed to do to achieve them…and visualizing to make sure you could believe in yourself easily. That all just seemed like a reflection going into states that year. Up at Bucknell when all the work was over, and because of how much work it was, we were able to go out and have fun. “Somehow, as I’ve gotten older, that’s become more difficult. The structure isn’t there—there isn’t a coach for work, life or other. So I’m especially grateful for the experience I had, which showed me how to add structure to things that are ambiguous and difficult....”v Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from store.Bookbaby. com, Amazon, B&N and book distributors worldwide.

TOTAL ACCESS MEMBERS CLICK HERE TO SEE SOME OF DAVID NOLAN’S WORKOUTS FROM 2010 AND 2011—AS WELL AS HIS PROGRESSION OF TIMES FROM THE AGE OF 13 TO THE END OF HIGH SCHOOL.

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COACHING

NORM

WRIGHT

Q&A

Come August and with the retirement of founder Geoff Brown, Norm Wright looks to continue leading Gold Medal NOVA of Virginia to aquatic excellence. BY MICHAEL J. STOTT

Q. SWIMMING WORLD: Your parents started you swimming at age 2. What was that like? A. COACH NORM WRIGHT: I became a summer leaguer when a coach saw me swimming after jumping off a diving board.

as important. Tracking times and volume is something everyone does, but actually recording the practice as done was something new to me. The daily practice debriefing process helped me trust what I was doing and allowed me to pivot from the plan when required.

SW: You left Asbury University with a B.A. in psychology. How did you jumpstart your coaching career? NW: A shoulder injury ended my college swimming. The coach asked me to help him my senior year. But I really got my start helping coach summer league for the Germantown Gators in Ohio.

SW: What were some foundational learnings you gained from him? NW: Ray got me asking a lot of questions. Then I went out and researched what other clubs were doing around the country. I found that there is a level of work and focus that everyone with sustained success was doing—from age group through senior swimming. There are no short cuts in this sport.

SW: Much of your early coach education was ASCA-related, yes? NW: When I graduated college, I was told to get a life membership to ASCA. I attended every ASCA clinic for about 10 years and completed every course available. I was Level 5-educated very early on as I worked toward the Level 5 performance side of the certification. SW: Ray Benecki at The FISH was instrumental in your development. NW: I moved from Ohio to D.C. to learn from Ray. He was coaching Kate Ziegler, and she had recently broken the world record in the 1500 free, one that had stood from 1988 to 2007. I knew I could learn from that level of accomplishment. Ray and Kate attended the 2008 Olympics, and I witnessed all their preparation. The level of detail and consistency that Ray and Kate did was eye-opening for a young coach. Coaching with the FISH in the Potomac Valley LSC exposed me to many high-level teams and the business side of running a high-performance club team. SW: How did his debriefing habit help you as a coach? NW: I always saw Ray’s detailed practice planning, but he showed me that the tracking what was actually done was just

SW: You devised the Clippers Development Model while in Kentucky. How did that change your coaching style? And to what benefit for the swimmers? NW: I wanted an easily understood system that would allow new and current parents to identify where their children stood in the swimming progression. I used the terms exploring (8-under), learning (910), dreaming (11-12), planning (13-14), achieving (15-16) and performing (16+). These levels have built-in goals for coaches regarding swimmer progress that also allow parents to track long-term development. SW: You subscribe to an annual 6% improvement objective for your swimmers. How do you make that happen consistently? NW: We discuss it and make it a priority. I look at not just best-event improvements, but at all events and total improvements. A rising tide does raise all ships. Learning how to improve and get better at both weak and strong strokes ensures improvement of both. SW: In the past, volume has been a staple of your training, as it has under Geoff

Norm Wright Head Coach NOVA of Virginia Richmond, Virginia

• Asbury University, B.A., psychology, 2003 • Head coach, Northern Kentucky Clippers Inc., 2015-19 • Head coach, director of competitive swimming and aquatics/ Waynesboro (Va.) YMCA/ Shenandoah Marlins Aquatic Club, 2010-15 • Assistant coach, Georgetown University, 2009-10 • Associate head coach, The FISH, 2008-10 • 7x National Junior Team coach; U.S. National Team coach, 2019 • Head coach, U.S. National Open Water Select Camp • Head coach, U.S. team, UANA Junior Open Water Championships • Coach, Junior Pan Pacs, 2018 • Coach, Open Water World Junior Championships, 2018 • Coach, National Select Camp, 2017

Wright, an ASCA Level 5 coach, has coached Olympic Trials qualifiers in 2008, 2012, 2016 and 2021. He also is a member of the USA Swimming Senior Development and Open Water Development Committees. CONTINUED ON 45 >> APRIL 2022

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