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Think Like A Champion
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Exercises for Injury Prevention
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Continuous-Action Backstroke Turn
JANUARY 2007 – VOLUME 48 NO. 1
2006: THE YEAR
inREVIEW THE THE POWER of page 8
of“I WILL”
page 22
A COACH
FOR FOR ALL ALL
SEASONS
AN ANALYSIS
page 29
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MEN’S FA ST
E ST SWIMS A ll -T im e P e rf o rm — page 16 — a n c e s
THE “H OW-TO” F OR BET TER SWIMMING
Established 1964 Download an electronic copy at SwimmingWorldMagazine.com
A MAN WHO CARES
COACH
BY JOHN LOHN
SHOULBERG
Germantown Academy, uses swimming as a way to instill discipline, to ensure quality educational opportunities, to promote fitness and to enhance safety. This is the story of a man who cares. It is the tale of a man who wants the best for the youth contingent...who understands the importance of water safety...who understands the importance of education...who gives so much of himself because his heart is that big. This is also the story of a man who has built a dynasty...who has stayed loyal to his roots, despite offers to move elsewhere...who has remained loyal to his philosophies, despite the occasional criticism of his approach. This is the story of Dick Shoulberg, the head coach of Germantown Academy and its aquatic club by the same name. This is the story of one of the elite coaches in the world. RISING UP It all started so simply. As a 16-yearold lifeguard at the Penn Square Swim Club in suburban Philadelphia, Dick Shoulberg gazed across the pool and watched a woman struggle to teach a young boy how to swim. Shoulberg, already confident in his ability, approached the child’s parents and told them he would get the job done. Ten lessons. That’s what it would take. Half a century later, Shoulberg remains in coaching mode, and handles his craft better than almost anyone else, mixing sternness with care while on deck. While he made stops at the Norristown YWCA and Mermaid Swim Club, Shoulberg has called Germantown Academy his home since 1969. There, he has become a much-loved educator and
[PHOTO BY ERIC HARTLINE]
Coach Dick Shoulberg, who has enjoyed tremendous success at
has built the program at the Fort Washington school into a one-of-a-kind entity. On the strength of a training philosophy that emphasizes high volume and medley work for all, Shoulberg has guided his high school program to elite status. That much is evident in the multiple titles won by the Patriots in the yearly national championships determined by Swimming World Magazine. The Pats have corralled eight crowns—six female and two male. As for the Germantown Academy Aquatic Club, formerly known as Foxcatcher, Shoulberg has developed a team that attracts the top talent in the region. “In the early 1980s, after having consistent success with our IMers, I thought we were onto something,” Shoulberg said. “We wanted to be competitive and make sure the kids enjoyed themselves, but I never envisioned building this. Our kids are so committed. Our best coaches are our best swimmers. They talk to the younger kids about what is expected. There’s a great understanding of the tradition here.” The list of Shoulberg-mentored athletes reads like a “Who’s Who” list, one dotted with world record holders and international acclaim. Among the double-digit Olympians produced by
Shoulberg loves Germantown: “I love coming to work every day, but I wouldn’t call it work. My life has been enriched from being here. I’ve been blessed.”
Shoulberg include Dave Wharton, the silver medalist in the 400 IM at the 1988 Games in Seoul, and Trina Radke. His protégé list also features the likes of Sean Killion, David Berkoff and Maddy Crippen. Along the way, Shoulberg has been tabbed as an Olympic assistant, as a World Championships assistant and as the head coach of the U.S. women’s squad for the 2001 Goodwill Games. He’s twice been named Coach of the Year by the American Swimming — continued on 30 JAN UARY 2007
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Coaches Association. Yet, Shoulberg has never contemplated leaving his perch at Germantown Academy, despite the offers that filtered in through the years, many from topflight collegiate programs. Instead, Shoulberg has remained true to his roots, where he and his wife, Molly, wed for 48 years, have raised four children. “I’ve never had an interview,” he said. “I’ve never had to. I found what I wanted to do here and have never wanted to leave my community. I love coming to work every day, but I wouldn’t call it work. My life has been enriched from being here. I’ve been blessed.” BEYOND THE BLOCKS There’s no doubt that Dick Shoulberg’s legacy will be highlighted by his production of Olympians, All-Americans and national championship teams. Yet, Shoulberg is every bit aware of the importance of swimming as a life skill. Upon arriving at Germantown Academy, Shoulberg immediately wanted to instill water safety in the students at the academically prestigious school. Initially, he was met with skepticism by the administration, primarily over safety concerns. Now, any student new to the school is required to participate in a six-week session overseen by Shoulberg, who teaches up to five classes per day as part of the physical education department. More, Shoulberg also offers adults the chance— free of charge—to maintain their physical fitness levels by swimming in the morning. “I think we have a responsibility to make sure that each child is water-safe,” Shoulberg said. “The school was concerned at first, but I said it’s better to teach in a controlled environment, and I was able to convince them of the importance of learning to swim. I feel bad for adults who can’t swim. I really love the moment when a little kid overcomes his fear. It’s important to make it fun for them.” Away from the water, the bearded coach with the constant smile and grandfatherly demeanor stresses the importance of receiving a quality education. While some of his athletes might enjoy long-lasting swimming careers as international standouts, Shoulberg recognizes the weight of a diploma. Through the years, Germantown 30
JAN UARY 2007
Academy has placed numerous swimCrippen is a skilled medley performer mers at Ivy League schools, including the and backstroker. A junior at Germantown likes of Princeton and Harvard. In several Academy, she is coming off a sterling instances, those athletes could have comsummer in which she qualified for the peted in a higher-caliber conference, but Pan Pacific Championships. In Victoria, opted to look long term at the benefits of she made major strides in the 200 fly, an earning a topevent which she is notch degree. still learning. “He’s defiCrippen, too, could ALICIA AEMISEGGER nitely been a be a challenger for second dad to Beijing in the 200 me,” said Alicia back. Aemisegger, a Undoubtedly, medley standShoulberg will also out under Shoulcontinue stressing berg who is the importance of stalking a bid to swimming as a the Beijing safety and fitness Olympic Games tool. He feels it’s as as a freshman at important as the Princeton. “He production of cares about us as Olympians. swimmers, but “What I’d love he cares more to see (at the about us as peo2008 Olympic ple. He tests us Trials) is for the in and out of the G.A. swimmers Alicia Aemisegger is a top water. He pushes to have lifetime contender for a spot on the 2008 us to the limit in bests,” he said. USA Olympic team. “He cares all parts of life.” “I’d like for them about us as swimmers, to be in position to but he cares more about us LOOKING represent their counas people,” she says of Shoulberg. AHEAD try. We have kids To m o r r o w who will have that morning, like opportunity.” yesterday and today, Shoulberg will arrive at the pool THE BIG PICTURE and do what he’s done for 50-plus years. Some individuals have tunnel But, as Shoulberg works to better the pervision. Shoulberg sees the big picture. formances and lives of his athletes, don’t He sees swimming as a way to instill look for a sense of exhaustion. This man, discipline, to ensure quality educationoften clad in one of his colorful shirts and al opportunities, to promote fitness and stopwatch around his neck, doesn’t know to enhance safety. This charismatic and the meaning of burnout. He’s on a concaring man, ever the storyteller, is also stant search for improvement. one of the greatest coaches in the swimSo, fresh as ever, Shoulberg is followming world, achieving that status while ing a blueprint that could land a current building a high school and club progeneration of Germantown swimmers in gram of stunning proportions. O Beijing for the 2008 Olympics. His priJohn Lohn is Swimming World Magazine’s mary contenders are Aemisegger and senior writer and a sportswriter for the Teresa Crippen, the latest standout from a Delaware County Daily Times. swimming-rich family. Both young women have international experience and what it takes—physically and mentally—to reach the biggest stage Check out Swimming World Interactive at in sports. www.SwimmingWorldMagazine.com While Aemisegger’s hopes rest in to view Germantown's program on the 200 and 400 IM disciplines, SwimmingWorld.TV. [PHOTO BY BILL COLLINS]
COACH SH OULBERG — continued from 29
HOW THEY
TRAI N AT G E R M A N TOW N BY JOHN LOHN
Coach Dick Shoulberg claims he’s a grass-roots coach who emphasizes four strokes each day. There’s no mystery concerning the training philosophies of Dick Shoulberg, the long-time head man at Germantown Academy and its aquatic club. He believes in high-volume workouts that emphasize all four strokes. It shouldn’t be surprising, then, that Shoulberg is considered a legendary mentor—maybe the greatest—when it comes to producing top-flight medley performers. At the helm of the Germantown Academy program since 1969, Shoulberg is a firm believer in the fact that a strong base can go a long way. His club adheres to training regimens that feature greater yardage totals than, perhaps, any other in the nation. And, regardless of specialty, Shoulberg will have his troops work each of the strokes during a training session.
The typical morning workout of a top-flight Shoulberg swimmer begins at 6 a.m., with 28 minutes of fitness followed by 70 minutes of sets in the pool that cover approximately 5,200 yards. Meanwhile, 45 minutes of dryland in the afternoon precede 135 minutes in the water that generates roughly 10,400 yards. Yes, the daily routine calls for 15,000-plus yards. “I’ve been accused of overtraining, but it doesn’t bother me,” Shoulberg says. “I’ve always felt that the coaches who were training their athletes for the 400 IM, 800 free and 1500 free were doing a better service to their kids once they got to college. They could handle the workload. When an athlete left here, I wanted them to have a foundation to rely on.” Last summer, when the U.S. Summer
Mad e i n th e USA
U SA
“CALL FOR A CUSTOM QUOTE”
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ROBES
CUSTOM
MADE TO ORDER SINCE 1980
Nationals were held in Irvine, Calif., Shoulberg’s philosophy concerning heavy volume paid major dividends. Now a freshman at Princeton University, Alicia Aemisegger entered the competition as one of the country’s rising talents in the medley events. Aemisegger was also dealing with the effects of Lyme Disease, which had dealt a serious blow to her training. However, due to the significant workload Aemisegger experienced under Shoulberg, she was able to benefit from her foundation and put together a meet that qualified her for the World University Games. A contender for future Olympic duty, Aemisegger was so solid in Irvine that she established a club record in the 200 meter IM, breaking the standard held by Maddy Crippen, a
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TERESA CRIPPEN THURSDAY, NOV. 9, 2006
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6 a.m. start (2 minutes rest between sets)
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3 p.m. start (2 minutes rest between sets)
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6:04 a.m. 1 x 1,200 vertical kick @ 28:00 and rope climbs (In 28 minutes, Teresa and others vertical-kick approximatly 1,200 yards. In between, they climb a 24-foot rope over the water, 14 times up and 14 times down, then do the vertical kicking. They hold a 10-pound weight when they vertical-kick. Some days, they go continuously; other days, they go 45 seconds of work, 15 seconds of rest.) Yards: 1,200
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3:04 p.m. Dryland barbell routine @ 41 minutes (Teresa lifts for 41 minutes. The workout is run by a former swimmer, “Coach Walter, who is an unbelievable triathlete.” It is a continuous motion for 41 minutes, doing all different types of movements, holding an 18- or 28-pound bar, depending on the instructions—and it changes every time.)
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3:45 p.m. 8 x the following: 1 x 37-1/2 @ :30 (free - streamline breakout/turn) 2 x 50 @ :45 (from the center of the pool reverse IM order by round) 1 x 12-1/2 @ :15 (free - race, no air finish) Yards: 1,200
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THURSDAY, OCT. 26, 2006
6:34 a.m. 6 x 125 @ 1:45 50 free long/hips and core, 75 back drills Yards: 750 6:47 a.m. 2 x the following: 8 x 50 @ :33 (race free) 1 x 300 @ 4:05 (100 race breast/200 free long/hips and core 6 x 75 @ :55 (free all under 45 seconds) 1 x 300 @ 3:55 (back - 100 race/200 6 strokes RPM, 6 normal) 4 x 100 @ 1:05 (free race - under 58 seconds) 6 x 25 @ :30 (fly - all under 13 seconds) Yards: 4,000
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4:05 p.m. 3 x 900 @ 10:05 (free with paddles, Zoomers and snorkel; descend stroke count by 100) Yards: 2,700
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4:38 p.m. 12 x 150 @ 1:55 (1 = 100 back/50 breast; 2 = 75 back/75 breast; 3 = 50 back/100 breast) Yards: 1,800
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5:03 p.m. 2 x the following: 12 x 25 @ :25 (streamline - fly kick on your back) 3 x 100 @ 1:40 (fast kick with board) Yards: 1,200
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5:25 p.m. 16 x 75 @ 1:00 (1 = 25 race/50 technique - your choice of stroke; 2 = 25 technique/25 race/25 technique; 3 = 50 technique/25 race; 4 = 75 race) Yards: 1,200
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5:43 p.m. 2 x the following: 4 x 100 @ 1:05 (freestyle) 2 x 200 @ 2:10 (freestyle) Yards: 1,600
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6:01 p.m. Workout finished Total Yards: 9,700
7:38 a.m. Workout finished Total Yards: 5,950
JAN UARY 2007
[PHOTO BY PETER H. BICK ]
H OW THEY TR AIN — continued from 31
2000 Olympian. Her endurance was insurance. Incorporating each of the four strokes into a workout has long been a hallmark of Shoulberg’s approach. Of course, he’s also a major proponent of quality dryland work, whether it be the use of the Vasa Trainer or plyometrics. More, Shoulberg has his swimmers work on spin bikes and medicine balls, among other dryland tools. Not surprisingly, the veteran coach is also in tune with each of his athletes’ needs. If one on his swimmers is performing off of her normal rate, Shoulberg might make technique more of a focus. He’s also not unwilling to move a swimmer to another training group if that shift is deemed potentially beneficial. “I’m a grass-roots coach who emphasizes four strokes each day,” Shoulberg reiterates. “If you send an athlete into the weight room, they won’t just work at two stations. It’s the same in the pool. If you always use the same muscle movements, certain amounts of fatigue will set in, and it won’t allow for complete development. By working all strokes, I believe you can outsmart fatigue. It’s also important to find what is right for each athlete.” O John Lohn is Swimming World Magazine’s senior writer and a sportswriter for the Delaware County Daily Times.