Readers, I hope you enjoy the July 2019 issue of Starting Block Magazine! All American Swim, The Lifeguard Store, and Swim Shops of the Southwest value each and every one of you as customers and as people. Our goal is to aid and inform all of our readers and help them reach their personal and professional swimming goals through relevant content. Do not hesitate to reach out with any comments, suggestions, or questions for us. You can email me directly at my email below or through any of our social media channels! Thank You and Happy Reading!
Editor.
Greg Osman Greg@TheLifeguardStore.com
CONTENTS
04 05 08 12
THIS MONTH IN SWIMMING
FINISH WHERE YOU STARTED
We take a look at How tracking your historical swimming repetition aids peak moments for May! performance
STOP THE FOG PRODUCT OF THE MONTH
How to stop your swimming goggles form fogging up
AllAmericanSwim. com brings you the July Product of the Month!
14 19 23 ABBIE FISH
OPEN TURNS
EQUIP YOURSELF
Venturing out on her Abbie Fish of Swim Everything you Like A. Fish continues own, Abbie tells us need to be the best her three part series why she did so and lifeguard possible on Open Turns. what got her there
Starting Block Magazine is used as a marketing and advertising venture, published by Kiefer Aquatics, The Lifeguard Store, All American Swim, and Swim Shops of the Southwest. Cover Image: ABBIE FISH starting block magazine | p. 3
THIS MONTH IN SWIMMING HISTORY BIRTHDAYS JULY 2 • 1968 - Mark Tewksbury, Canadian swimmer (Olympic gold 100m backstroke 1992), born in Calgary, Alberta • 1975 - Daniel Kowalski, Australian swimmer (Olympics-bronze/ silver-96), born in Singapore JULY 3 • 1940 - Lance Larson, American 100m freestyle swimmer (Olympic silver 1960) • 1980 - Roland Mark Schoeman, South African swimmer JULY 6 • 1888 - Annette Kellerman, Australian swimmer (Million Dollar Mermaid), born in Sydney, New South Wales JULY 9 • 1985 - Paweł Korzeniowski, Polish swimmer JULY 12 • 1938 - Wieger Mensonides, Dutch swimmer, born in The Hague, Netherlands • 1968 - Catherine Plewinski, French swimmer JULY 13 • 1992 - Elise Matthysen, Belgian swimmer JULY 14 • 1884 - Charles Meldrum Daniels, swimmer (Olympic gold 1904, 08), born in Dayton, Ohio • 1973 - Kieren Perkins, Brisbane QLD Aust, 1500m swimmer (Olymp-2 gold-92, 96) JULY 17 • 1948 - Cathy Ferguson, 100m backstroke swimmer (Olympic gold 1964) • 1989 - Marko Todorović, Swiss swimmer JULY 18 • 1924 - Inge Sørensen, Danish swimmer (youngest known female Olympic Games medalist in an individual event-Olympic 1936 bronze), born in Skovshoved, Gentofte, Denmark (d. 2011) JULY 19 • 1963 - Sandor Wladar, Hungarian 200m backstroke swimmer (Olympic gold 1980), born in Budapest, Hungary JULY 20 • 1966 - Tracey Mcfarlane, US breaststroke swimmer (US record 100m) • 1979 - David Ortega, Spanish freestyle and backstroke swimmer JULY 21 • 1973 - Stephen Clarke, Sutton Coldfield England, Canada swimmer (Olympic bronze 1992, 96) • 1977 - Allison Wagner, 200m/400m medley swimmer (Olympic silver 1996) • 1978 - Kyoko Iwosoki, Japan, 100m breaststroke swimmer (Olympic gold 1992, 96) • 1978 - Kyoko Iwasaki, Japanese swimmer (Olympic gold 200m breaststroke 1992), born in Numazu, Japan JULY 23 • 1983 - Aaron Peirsol, American swimmer JULY 24 • 1976 - Anita Nall, American breaststroke swimmer (Olympic gold 1992) • 1976 - Scott Logan, Brisbane QLD Australia, swimmer (Olympics 1996)
JULY EVENTS
July 12 • 1934 - Willy de Supervise swims world record 400m (5:16.0) July 21 • 1993 - Angela Kennedy swims world record 50 m butterfly stroke (26.93) July 23 • 1827 - 1st US swimming school opens (Boston, Massachusetts) • July 25 • 1940 - John Sigmund begins swimming for 89 hrs 46 mins in the Mississippi River July 27 • 1992 - Japanese swimmer Kyoko Iwasaki wins the 200m breaststroke in Barcelona to become the youngest to win an Olympic gold medal at 14 years-6 days July 29 • 1992 - Yevgeni Sadovyi of the Unified Team swims world 400m record (3:45.00) to wrap up 200-400m freestyle double at the Barcelona Olympics July 30 • 1980 - American swimmers Mary T Meagher (2.06.37) and Craig Beardsley (1.58.21) both set 200m butterfly world records at the US National Swimming Championships at Irvine, California July 31 • 1948 - American swimmer Wally Ris wins the coveted 100m freestyle gold medal at the London Olympics beating team mate Alan Ford by 0.4 seconds • 1992 - Jeff Rouse swims world record/OR 100m backstroke (53.86 sec) • 1992 - Kieren Perkins swims world 1,500m record (14:43.4) to beat Australian team mate Glen Housman at the Barcelona Olympics • 1992 - Tamas Darnyi swims world record/ Olympics 200m backstroke (1:59.36) • 1992 - Yang Wenyi swims world record/OR 50m freestyle (24.79 sec) • 1992 - Hungarian swimmer Krisztina Egerszegi earns her 3rd gold medal of the Barcelona Olympics winning 200m backstroke for the 100200 double along with 400m I/M gold
Finish Where You Started..... Only Better! How tracking your repetition aids peak performance AIMEE SCHMITT THE ULTIMATE SWIM LOG AND GOAL PLANNER “You follow a black line back and forth and end up in the same place you started, do you feel like you are getting anywhere?” These were the witty words of my English professor during a college office visit where I was trying to understand what I needed to do to improve my essay writing skills and grade. Instead of providing the advice I wanted, he began to ask me about the paradigm that was swimming. At the time, I was caught off guard…I had never thought of my sport in that way. What did he mean I end up in the same place I started? Maybe figuratively, but this couldn’t be farther from the truth. I was determined to finish better each day than the day before. While competitive swimmers do train countless laps back and forth in a season, they understand that repetition is the name of the game. Repetition builds habits. Good habits build successful races. The key to success is that the daily repetitive action should never be mindless swimming. Good athletes recognize how good repetitive habits take them to a far different place than where they start.
But how do you know if your repetition is better than last week, or last month, or even last year? Besides measuring your time at the championship meet—many swimmers do not know if they are on a good repetition track or not. Wouldn’t it be great if you didn’t have to wait until the final competition to know where you are in a season? Instead of swimming each workout and then leaving any memory of your work in the pool as you dry off, you can capture a snippet of your previous hour’s long effort in a quick training log. It can take as little as five minutes each day to record what you have done, how you felt and what change you made to be better, faster, stronger. As this log builds from week to week, you will begin to see patterns that will help you not only within the current season, but also with future seasons. If something is important to you—you want to starting block magazine | p. 5
keep track of it. If swimming is important to you, keep track. Recording your repetition is the key to seeing how your efforts are paying off and how you can make changes that will lead you towards your desired end of season finish. Three ways to quick record your repetition: 1. Have a journal, notebook, spreadsheet or logbook. Whatever you use, make sure it is substantial and can last a season and is accessible so that you use it every day. Example—using a swim log like, The Ultimate Swim Log and Goal Planner, designed for swimmers makes it easy to have a dedicated place to record as much or as little as you feel comfortable. 2. Make record keeping/logging easy on yourself. Start with just a note of attendance. If something significant also happened… quickly write that down. For example—Tues practice—did 2k—finally was able to hold .30s on repeat 50s. There is no rule to how to log—except just to log something. As you get used to making notes each day you will find it easier to write down more notes to yourself. 3. Set a short habit goal for the week, or season—and have it visible each time you record your workout. For example—Goal: kickout past flags on all turns in practice this week. Making this habit goal visible reinforces the intention and helps your brain re-wire to make this a habit. Why is record keeping important? Recording keeps you accountable. If you don’t write something important down, you can tend
to forget it or get distracted by something else. Writing down the simplest of records regarding your training, even if it is a check mark that you attended practice—is a way of acknowledging to yourself that you put in the effort. You are holding yourself accountable. Recognizing patterns of training. Adding effort level notes to your attendance record provides even more self-evaluation. After a few months you may see a pattern of behavior that is an easy fix for improvement. For example, you may notice your goal for the week is to extend your underwater kickout. If you are not seeing any improvement after a few weeks, you may need to work with your coach to re-evaluate how you can make the improvement you are looking for. Record keeping builds confidence in what works and what doesn’t. By recording your efforts during the season, you have a road map to use for future seasons. If you aren’t feeling “fast” during your taper this season, but you can look back at the same time last year—and see that you noted you did not feel fast but then went on to swim lifetime best times… you can be confident that you are on the right track in your taper. Having a record helps you build confidence in your journey. The more information you record about yourself, the more clues you are giving your future self on how to succeed, and the knowledge that the black line on the bottom of the pool is not leading you back to the same place you started.
Aimee Schmitt, author of The Ultimate Swim Log and Goal Planner, is a former USA Swimming National Team member, Stanford Swimming NCAA Team champion, and avid believer in logging and goal setting.
ALL AMERICAN SWIM STAFF WRITER Swimming is an intense, competitive sport. Athletes dedicate countless hours, both in and out of the pool, to improving their time. You set goals for yourself, work with your coach and hone your technique in hopes it will all pay off on race day. When that day finally comes, you feel nervous but prepared. All you need to do is focus on your stroke. The buzzer goes off, and you hit the water — but then your goggles fog up, and your focus is instantly shattered. All swimmers know the importance of good gear, and foggy goggles are a common challenge for all swimmers. While this issue might be annoying on a practice day, it can mean the difference between victory or defeat on race day. How do you stop your goggles from fogging up? First, you need to know what is causing the problem, and then you can learn how to prevent it. Why Are Your Swimming Goggles Fogging Up? The human eye is not designed for underwater vision. Goggles allow you to see underwater while you practice and race. You can see where you are going, stay in your lane and focus on your technique. Fog defeats the purpose of goggles. You can’t reach up and wipe the fog from your goggles, either, because it forms inside the lenses. At best, you
feel distracted. At worst, you start to swim offcourse. You may even need to stop mid-stroke to take off your goggles and clear them — but why does fog happen in the first place? Condensation is the culprit behind foggy goggles. Your goggles cool off in the water, but the area around your eyes heats up due to your body temperature. The combination of hot and cold causes water droplets to form on the inside of your goggles — which creates fog. The harder you swim, the warmer your body gets, which can mean more fog. Naturally, you are going to swim your hardest during race time, which is the last place you want to experience foggy goggles. Condensation regularly forms on swimming goggles for a couple of reasons: 1. No Anti-Fog Feature Many swimming goggles are equipped with a thin layer of anti-fog protection. It is made up of components that help absorb water and spread it across the surface of the lens, or it may even repel water entirely. When it’s working properly, this thin layer will prevent condensation from forming into water droplets large enough to see. While most modern swimming goggles are manufactured with this feature, some are not. If you swim with a pair of goggles without anti-fog protection, you will likely notice fog nearly every time you get into the water.
2. Wear and Tear Even goggles with built-in anti-fog protection can still experience the consequences of condensation. The thin layer of protection on your goggle lens is not permanent. Over time, it will degrade, and you will likely notice your previously fog-free goggles start to get a little misty during your laps. Wear and tear happen to your goggles because they are an essential piece of equipment for every swim. You wear them during every practice session and every race, and every time you leave the pool, they likely get tossed into your bag. The protective layer on the goggles can be worn down by contact with towels and other gear. When wearing them, you might also casually wipe off the inside of the
lenses with your fingers, which can scratch them. It is easy to forget about your goggles until there’s an issue, but this routine wear and tear will hasten the degradation of the antifog layer. That’s why it’s important to know other ways to keep your goggles fog-free. How Can You Prevent Foggy Goggles? Your goggles are crucial to your ability to see well while you swim, whether your face is in or out of the water. Here are some ways to keep your swim goggles from fogging up: 1. Anti-Fog Spray While DIY methods can do the trick, some swimmers prefer to go with an option specifically designed for swim goggles. Anti-fog spray comes in a small bottle you can keep inside your swim bag. Some bottles have a carrying case that can be attached to the strap of your bag as well for easy access. The spray works by decreasing surface tension, which means it is more difficult for water droplets to gather and condense on your goggles. The hands-off application of anti-fog spray is one of its key benefits — since it’s easy to scratch your lenses if you touch them with your fingers or a cloth that’s too rough. Application of anti-fog spray is quick and simple. First, make sure each lens is clean. You do not want to mix the spray with any dirt or debris, such as sand. Next, use the spray bottle to apply a thin, even coat of the product to the inside of each lens. After spraying the goggles, give them a quick rinse. You can do this in the sink, shower or even the pool. Now your goggles should be clear for your workout or your race. You also have the option of leaving anti-fog spray on your goggles overnight. Apply the spray, rinse the goggles and then let them air dry while you sleep. They will be ready starting block magazine | p. 9
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to go next time you head to the pool. 2. Proper Care If you want to stop swimming goggles from fogging up, proper care is the first line of defense. It will ensure the anti-fog layer on the lenses, as well as the rest of the goggles, lasts as long as possible. First, never to use your fingers to wipe off the inside of the lenses. If you need to clean your goggles while you swim, run them through the water in the pool. After you are done swimming, you can rinse them off with cool, fresh water in the sink. Rinsing the goggles off will remove chlorine and any other pool chemicals that can cause them to degrade. Before storing them, make sure they are completely dry to prevent mildew and mold growth, and avoid using any sort of abrasive material to dry them off. Rough material can scratch the protective antifog coating and make the goggles more
vulnerable to fogging. Air drying is the safest drying method. Simply hang your goggles up and store them after they are completely dry. If you want to be extra vigilant about the longevity of your goggles, consider storing them in a protective case. It can protect the goggles from accidental scratches and keep the anti-fog layer intact for longer — which can be especially helpful if you have a more expensive pair of swimming goggles. 3. Get Your Face Wet Condensation can form due to the reaction between the cold pool water and your body heat. Swimmers can combat this issue by cooling down their face before entering the water. Splash your face with the cold pool water and then put on your goggles. Your skin will be cooler when you first dive in, and your goggles will not immediately fog up. This solution may only be temporary, though. As you push your body to swim faster, you will likely heat up, which could still cause fogging to occur.
4. Spit Into Your Goggles You have probably seen professional swimmers spit into their goggles before race time. While this might seem strange, it is actually an effective way to keep your goggles fog-free. Spit onto each lens and shake the goggles to make sure they are evenly coated. The saliva adds a thin layer of moisture to the lenses, which deters condensation. Some swimmers actually prefer this method because it means there is nothing there that could potentially cause eye sensitivity. Like wetting your face, spitting in your
goggles is a temporary way to deal with the problem. You can use this method as often as you want, but you, of course, cannot stop in the middle of a race to do it. 5. Shampoo Swimmers rinse off in the shower before and after each swim, so shampoo is always handy. Just like toothpaste, shampoo can leave a thin protective film on your goggles that will prevent the formation of fog. Take a very small drop of shampoo and gently rub it across the surface of one lens. Repeat the process with the second lens. Then, rinse the goggles off in the sink or the shower. Just don’t rinse them too much, or the shampoo will come off completely. Hair conditioner will also have the same effect. This method can certainly be effective, but you will want to keep your eyes safe. Everyone knows how much it burns when you accidentally get shampoo in your eyes. Opting to use baby shampoo is an ideal way to make sure this does not happen. The gentle formula is designed not to sting if you get it in your eyes. Whether you use baby shampoo or your regular shampoo, it is a good idea to test out this fog-free method for the first time during a practice session. That way, you can perfect the amount of shampoo and rinsing necessary to keep your goggles fog-free without causing eye sensitivity. You do not want to find out you didn’t rinse your goggles off thoroughly enough on an important race day. 6. Shaving Cream Shaving cream is another quick and easy anti-fog option. If you already use shaving cream, grab a bottle from the cabinet or buy a small one to keep with you in your swim bag. Although it’s thicker than toothpaste and shampoo, shaving cream has the same effect. Squirt a small amount onto your fingertip and gently smooth it across the inside of each goggle lens. If you have a soft towel that will not scratch up
the lens, you can gently wipe the excess shaving cream away. Otherwise, you can quickly rinse off the goggles in the sink or the shower. Just like the shampoo trick, keep eye sensitivity in mind. Make sure only a thin, transparent layer of the shaving cream is left behind. You should not actually be able to see anything on the surface of the lens. It may also be helpful to use shaving cream without a heavy scent. Unscented shaving cream for sensitive skin is a good option to reduce the risk of it affecting your eyes.
Turn to All American Swim for Top Quality Swim Gear Like any piece of sports equipment, swimming goggles have a lifespan. If these tips to keep your goggles fog-free are no longer working, it may be time to invest in a new pair. When you are goggle shopping, you can look for options that specifically feature an anti-fog layer on the lenses. Brands like Speedo, RISE, TYR, Arena and Dolfin make goggles with anti-fog lenses. Keep in mind that durability, comfort, fit and price are also important factors to consider. No matter your style, color, brand and budget preferences, All American Swim’s extensive collection of swim goggles will have what you need to dive into the pool with a fresh outlook. Forget about fog and focus on getting your new personal best, one stroke at a time.
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© Special Olympics
© Special Olympics
BRYAN HENRY
ABBIE FISH
NORTH CAROLINA NORTH CAROLINA SPECIAL OLYMPICS SPECIAL OLYMPICS ATHLETE STRIKES GOLD From Swimming Like A ATHLETE STRIKES GOLD Fish to Swim Like A. Fish IN ABU DHABI IN ABU DHABI
With a last name like “Fish”, it seems that Abbie was destined to be involved with the water. At the age of four, Abbie remembers convincing her mom to join the summer swim team with her older brother. Soon after, she started competing for that same summer league team in North Carolina and continued to make her mark in the pool as an age group swimmer with the Raleigh Swim Team (RSA). During High School, she swam for Lakeside Swim Team in Kentucky and eventually garnered a collegiate scholarship at one of the best schools in the country, University of Georgia, and qualified for six events at the 2008 Olympic Trials. Although she indeed did swim like a fish, Abbie’s journey was not typical. Her athletic skills were not just devoted to swimming, but also to volleyball, basketball, and soccer. She recalls how in her sophomore year of high school she was on the volleyball team and made US Nationals in swimming. At that point, she says, her swim coach sat her down and mentioned she may want to focus on swimming because she had a lot of potential. Her best event was the 200 fly. “I enjoyed the grit and grind you had to have to finish the 200,” Abbie commented. After heeding her coach’s suggestion, that grit and grind led Abbie to the Olympic Trials where she was seeded top 8 in her events at age 17. While she thought she was mentally ready to handle the pressure, she admits to falling short of her goals and had what she calls “a disappointing meet”. She went on to swim for the University of Georgia—keeping her Olympic dreams in mind, but like many high caliber athletes— the journey towards an Olympic dream was a bumpy one. After dealing with multiple injuries, she eventually decided to retire after her senior year and step away from the sport completely. She would later credit these very disappointments as wonderful learning experiences that led her to ultimately become a coach and internationally-renowned stroke technician. “If I hadn’t had those disappointments, I couldn’t help other people
succeed through the same pressures” Abbie explains. “I’m not sure I would have become a coach if I had made the Olympic team.” Today, she is proud to use her experiences to help mentor others to achieve their dreams. When Abbie stepped away from the sport, she decided to grad school to get a masters in Strength and Conditioning and a friend
encouraged her to try coaching. She wasn’t sure at first, but soon after—dove face first into the sport again. After completing her masters, she got offered an internship at USA Swimming in their National Team department, where Abbie completely fell in love with the bio-mechanic skill work. “This was not your traditional coaching role,” Abbie notes, “it was very defined swim-technique instruction and subset coaching. On top of that, I got to work with some of the best athletes in the world—including USA Swimming’s group of Bio-mechanists: Russel Mark, Katie Arnold, and Matt Barbini. We traveled to National and Junior National competitions working with these athletes on their technique and race strategies.” After the internship was over, Abbie was inspired to work more as a “non-traditional” coach and sought out opportunities to bring her experience to all swimmers-not just national level athletes. She spearheaded a new program at Nashville Aquatic Club as their Technology Coordinator, then moved on to coach at the Race Club in the Florida starting block magazine | p. 15
If I hadn’t had those disappointments, I couldn’t help other people succeed through the same pressures
Keys. Later, she partnered with Ritter Sports Performance. All of these opportunities allowed Abbie to expand her role beyond the “traditional coach” and helped her create an online platform to become an international stroke technician. This past year, after traveling overseas to study under different coaches in Australia, and Southeast Asia, Abbie launched her own online, educational platform on swimming stroke technique for both swimmers and coaches called Swim Like A. Fish. Her business is designed to help people learn different swimming technique styles and how to implement them. Based out of Louisville, Kentucky, her main objective is to provide an opportunity through a membership-based site to take any swimmer and coach from learning something new - to - how to teach it to someone else. Basically, it takes each member through all steps of the learning curve. With membership, anyone can have access to the different technique topics that rotate each month. Her platform is more educational than training based. “The idea is that you can learn a technique, then see how it is done via visuals, and then see it done really well, and then finally analyze yourself in motion,” describes Abbie. Abbie now sees Swim Like A. Fish as her avenue to continue to fulfill her life goal/ mission of helping as many people as possible achieve goals they didn’t think were possible, and in turn—become a better person along the way. When she is not coaching technique, you can always find Abbie around your local swimming pool and/or getting some laps in herself. To learn more on Swim Like A. Fish, visit: www.swimlikeafish.org. You can also follow Abbie on social media via @theafish1—Instagram, @afish1—Twitter, @fishswimfaster—Facebook.
© Jake Pierce
OPEN TURNS
The SECRET to a PERFECT Push & Glide Welcome to our third segment on Open Turns. This month, we will be discussing how to create the PERFECT Push and Glide off your walls after completing either The Crunch or The Spin turn. If you’re not sure which turn you should be utilizing, check out our last two issues of Starting Block Magazine to learn more about the pros and cons of each of these Open Turn styles! Let’s Get Started! starting block magazine | p. 19
As we talked about in the last issue, a swimmer will complete an Open Turn and end up in their normal “ready position”. What is Normal “ready” position? Normal “ready” position is defined as swimmers feet and knees are shoulder width apart, one hand should on the wall, and the other arm off the wall—pointing to where the swimmer wants to go. See the picture below:
swimmers must understand how DEEP they should go. In order to give you a solid answer on that, we need to explain a little bit about Force Plates. Force Plates are measuring instruments that measure the ground reaction forces generated by a body standing on or moving across them, to quantify balance, gait and other parameters of biomechanics. Force plates can be used in a pool setting to measure how much force swimmers can produce off their walls and starts.
Once this perfect “ready” position has been achieved, swimmers perform a traditional push-off by extending the legs and letting go of the wall with the other arm, by bending its’ elbow behind the swimmers head (creating a shark fin). Then eventually, extending that same arm straight to reach for the other arm—locking into a streamline—as the swimmer finishes fully extending their legs. Let’s break that down even further... To execute an awesome push and glide,
Back in 1999, Lyttle AD, Blanksby BA, Elliott BC, Lloyd DG published an article titled, “Investigating Kinetics in the Freestyle Flip-turn Push-Off.” In this article, they measured the forced produced from swimmers on a push-off. What they found was the force produced by Elite swimmers ranged between 1.11.5X their body weight. Some swimmers even got closer to 2X their body weight. For one of their swimmers in the study, they measured their push-off velocity (at a depth of 0.75m) comparatively to these 3 average force production values and got: 1.50 m/s, 2.18 m/s and 3.02m/s, respectively.
Side Note: what’s really important to keep track of here—is the swimmer’s starting speed (so how MUCH speed can they generate) and also, how much DRAG is associated with that speed. Because in reality, no matter what DEPTH you push-off of in the pool, a swimmer will ALWAYS slow down. This is because the drag coefficient is almost 800x more than air! So here’s the swimmer’s data charted out: Force Production: 1.1X Body Weight Swimmer’s Velocity 1.50 m/s at 0.75m Depth
1.5X Body Weight 2.18 m/s
2.0X Body Weight 3.02 m/s
When they took this data and compared the velocity to push-offs at different depths, they found a swimmer would save some TIME if they pushed off between the depths of 1.251.50m. Here are the approximate time differences: Force Production: 1.1X Body Weight Change in time between 0.75m 0.029 - 0.034 Push-Off and 1.25m seconds - 1.5m Push-Off
1.5X Body Weight
2.0X Body Weight
0.014 - 00.016 seconds
0.007 - 0.008 seconds
While all those numbers may seem insignificant, if swimmers are turning 3-7X in either a 200 or 400 Freestyle, they could shave anywhere from 0.238-0.021 seconds. I think we all know a few swimmers who have lost races by a hundreth or a tenth of a second. Wrapping this up, it is ideal for swimmers to push-off between 1.25-1.5m with a force production of 1.1X their body weight. Obviously, keep in mind these values may change depending on your swimmers and their anthropometric measurements. Be sure to stay tuned for next week’s post on the 7 Steps to an ELITE Streamline Glide. Until Next Time, A. Fish
ABBIE FISH
Abbie has been in the competitive swimming realm for over 20 years. From qualifying for the Olympic Trials to working at USA Swimming’s headquarters, Abbie has been on all sides of the sport. Abbie believes anyone with the heart to train can benefit from technical advice!
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THE LIFEGUARD STORE STAFF WRITER At pools, beaches, waterparks and lakes, lifeguards take vigilant watch over swimmers and patrons and are ready spring into action to provide lifesaving care at a moment’s notice. In 2017 alone, lifeguards in the United States Lifesaving Association performed 75,951 rescues at beaches around the country and administered medical attention and first aid in 546,707 instances. To perform challenging water rescues and deliver effective medical care, lifeguards rely on the right water rescue and safety equipment. In this piece, we will cover all of the essential safety and rescue equipment lifeguards need for success in any situation. Types of Safety Equipment Lifeguards Need Lifeguards use various safety equipment to perform rescues, provide medical care and assist patrons. The rescue and safety equipment that lifeguards need also varies based on the water environment and the conditions of the rescue. Safety equipment for pool lifeguards can be very different than water rescue safety equipment for surf environments and rough waters. To ensure lifeguards have everything they need to provide the best care, swimming facilities should be equipped with a wide variety of lifeguard safety equipment to address any situation. Here are some of the most important pieces of lifeguard rescue equipment and essential medical supplies that lifeguards need to keep swimmers and patrons
safe in every type of water environment: 1. Rescue Tubes This iconic piece of lifeguard safety equipment is essential for basic water rescues in pools, waterparks, lakes, ponds and other non-surf environments. Rescue tubes measure about 40 to 50 inches in length with tapered ends and a heavy-duty towline that allows lifeguards to pull them easily through the water. Made of dense foam with a durable vinyl exterior, rescue tubes are waterproof and designed to resist tears and punctures. Each lifeguard should have their own rescue tube that can be placed across their lap while sitting or held across their stomach while standing with the towline strap around their shoulders. When swimming to a victim, a rescue tube can be held under the lifeguard’s arms or torso to perform a modified breaststroke or front crawl. For longer distance rescues, the lifeguard can swim with the tube trailing behind them to reach the distressed person more quickly. The buoyant rescue tube can then be used as a flotation device to help the victim to shore. With the victim resting on the rescue tube or with the tube wrapped around the victim’s body, the lifeguard can pull the person out of the water safely. Rescue tubes can also be used as a reach assist if a distressed person is close to the edge of a pool. 2. Rescue Cans Perfect for beaches, bays and other surf environments, rescue cans are designed for rough starting block magazine | p. 23
water rescues. Also known as rescue buoys or torpedo buoys, rescue cans are made of hard and lightweight plastic and have multiple handles that can be gripped easily from any direction. Rescue cans typically range from 25 to 35 inches in length and are able to support multiple victims. Equipped with a durable nylon cord and shoulder strap, torpedo buoys can be thrown, pulled or dragged to perform a variety of waterfront rescues. 3. Rescue Boards Resembling a large surfboard, rescue boards allow lifeguards to perform open water rescues safely and effectively. Rescue boards are made of foam, plastic or fiberglass with a soft top for comfortable use. Lightweight and durable, rescue boards are buoyant enough to support a lifeguard and one or more victims.
When performing surf rescues, lifeguards can swim to the distressed person quickly through rough waters while laying on the rescue board. The victim can then rest on the stable board while the lifeguard paddles to shore. Rescue boards can also be used as a patrolling device to monitor the edges of swimming areas in lakes, ponds or oceans. Lifeguards can lay or stand on the rescue board and patrol using a paddle. 4. Ring Buoys Shaped like a small inner tube, ring buoys are effective for rescues in nearly any water environment. Ring buoys are made of dense and buoyant foam, making them soft yet extremely durable and resistant to punctures. Ring buoys range from about 20 to 30 inches in diameter with grab lines on the outside for easy grip. For extended reach and easy retrieval, ring buoys can also be connected to long throw lines. To use a ring buoy, lifeguards carefully toss the buoy to a distressed person, taking care not to hit them. The victim can hold onto the ring buoy while the lifeguard swims out to retrieve them or pulls
them in using a throw line. 5. Life Hook Also known as a shepherd’s crook, a life hook can be used to rescue a distressed person near the edge of a swimming pool. Life hooks are made of flexible yet firm fiberglass shaped in a curved loop and are attached to aluminum or fiberglass telescopic poles. When reaching for a victim, lifeguards can extend the pole to the necessary length to retrieve the person swiftly. To perform a water rescue with a life hook, a lifeguard extends the hook and tells the victim to grab onto it. If the person is unable to grab the hook, the lifeguard can dip the hook underwater to loop it under their arms and around their back. The victim can then be pulled to the edge of the pool slowly and safely. Life hooks are not just safety equipment for pool lifeguards, but can also be used by bystanders as well. Using a shepherd’s crook to rescue a person in distress is very straightforward and is often safer than entering the pool. For facilities like hotel pools that do not always have a lifeguard on duty, having a life hook on hand can prevent fatal consequences. 6. Life Vests Life vests, or life jackets, are a familiar yet essential piece of lifeguard safety equipment. Life vests are made of highly buoyant foam with a polyester or nylon waterproof exterior. Lifeguards can provide life vests to children and inexperienced swimmers to help them stay afloat in the water. Life vests are available in a variety of sizes with adjustable belts to fit snugly and comfortably. For improved visibility in the water, life vests are available in bright colors like yellow, red, orange and royal blue. 7. Throw Bags Designed for rescues in swift or rough waters, a throw bag is a nylon or polyester bag containing a buoyant foam disk and coiled rope. Also known as a rescue bag, this effective piece of water rescue safety equipment can be thrown to a swimmer in distress and then pulled back in to safely. While a throw bag does not serve as a flotation device, it can be used to reach victims who are far away in rough waters without endangering the lifeguard.
To use a throw bag, a lifeguard holds the end of the rescue line in one hand and tosses the bag underhand towards the victim with the other hand. The throw bag should land in the water in front of the victim where they can easily reach it. While the person holds onto the bag, the lifeguard pulls the line back in. Throw bags are often carried by kayakers or paddlers, but can also be used on other watercraft, docks or from the shore of a lake or river.
8. Backboards Also known as a spineboard, a backboard is a lifesaving piece of lifeguard rescue equipment used for victims with back, neck or head injuries or who are unconscious and unable to support themselves. Backboards are made of firm and durable plastic with hand grips that allow lifeguards to easily remove victims from the water. Spineboards are equipped with nylon body straps and a head immobilizer that protects against further injury during rescue and transportation. Backboards should be stored in an accessible location near pools, lakes, beaches and other swimming areas. To use a backboard, lifeguards strap victims to the board and stabilize their head in the head immobilizer. The victim can then be pulled from the water safely. 9. Masks and Goggles For long distance rescues in lakes or oceans, lifeguards can wear goggles or dive masks to protect their eyes and help them see submerged victims in murky water. Swim masks and goggles are made of durable and flexible silicone that provides a snug yet comfortable fit. Lifeguards should select goggles or masks that fit their face properly so water cannot leak into their mask during a rescue. 10. Swim Fins Another useful piece of lifeguard equipment for
long distance waterfront rescues, swim fins help propel lifeguards through the water to reach victims more quickly and reduce fatigue. Swim fins, also known as swim flippers, are made of flexible rubber and available in different sizes of blades. As with swim masks, it is essential that swim fins fit properly for effective use. 11. First Aid Kits Pools, beaches and other swimming facilities should have first aid kits readily available to care for a variety of minor and major medical emergencies. Safety kits should contain gauze, wipes and ointments for dressing cuts, burns, scrapes and insect bites, as well as materials to wrap and stabilize injuries to bones and joints. To address heat- and cold-related emergencies, lifeguard first aid supplies should also include ice packs and emergency blankets. 12. Disposable Gloves Lifeguards use single-use gloves to protect them from coming in contact with blood and other body fluids when assisting victims on land. Disposable gloves should be made of a non-latex material,
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such as nitrile, so they do not cause an allergic reaction, especially for persons who may be unable to communicate about an allergy at the time when care is being administered. Gloves should always be kept on hand in a lifeguard hip pack for easy access.
with a valve and bag attached. To use a BVM, one lifeguard holds the mask tightly over the victim’s mouth and nose while another lifeguard squeezes the bag to push air into the victim’s lung. Like pocket masks, BVMs come in two sizes for children and adults.
When working around hazardous pool chemicals, chemical-resistant disposable gloves should also be worn to keep lifeguards and other pool staff safe.
16. Oxygen Equipment In the event of a serious cardiac or breathing emergency, lifeguards may administer emergency oxygen to a victim using an oxygen cylinder. Lifeguards attach the oxygen cylinders to a resuscitation mask with oxygen tubing to supply the right amount of oxygen necessary.
13. Personal Protective Equipment In addition to disposable gloves, lifeguards may also use other personal protective equipment (PPE) such as masks, shields and gowns to protect against body fluids or other hazardous materials. For cleaning up blood, facilities must have a biohazard response kit that complies with OSHA requirements for protection from exposure to blood-borne pathogens. 14. Resuscitation Mask Resuscitation masks are another essential piece of safety equipment for lifeguards that should always be on hand. Also known as pocket masks, resuscitation masks are small transparent masks that allow a lifeguard to breathe air into a victim without coming in direct contact with their mouth. Pocket masks create a tight seal over the victim’s mouth and nose to provide air to the person quickly and effectively. Some resuscitation masks can also be connected to an emergency oxygen supply if necessary.
Pocket masks come in two different sizes for use on adults and infants. Using the correct size mask ensures a proper seal so air or oxygen can flow properly to the victim’s lungs. 15. Bag Valve Masks Bag valve masks (BVMs) are another valuable piece of lifeguard safety equipment that can be used to perform cardiopulmonary resuscitation (CPR). A bag valve mask consists of a resuscitation mask
If a victim has swallowed water, a suctioning device may be needed to remove fluid from their airway before performing CPR or other life-saving care. With an easy-to-use construction, v-vac kits are an effective suction unit option for lifeguards and first responders. 17. Automated External Defibrillators Another essential piece of lifeguard safety equipment, an automated external defibrillator (AED) can be used to care for victims who are unconscious and are not breathing. AED units deliver an electrical shock to the victim’s chest to provide an emergency heart restart. All swimming facilities should have an AED unit on hand and train lifeguards to use this equipment correctly and efficiently. Having an easily accessible AED unit at pools, waterparks and other facilities can be life-saving. According to the American Heart Association, 90% of cardiac arrest victims who receive an AED shock within 60 seconds live. Other Essential Equipment for Lifeguards In addition to crucial lifeguard rescue and safety equipment, lifeguards also rely on various other tools and protective equipment to address the unique needs of the water environment they are guarding and keep themselves safe. Here are a few more essential pieces of lifeguard safety equipment: • Whistles: For pools, ponds and other smaller swimming areas, lifeguards use whistles to get the attention of patrons and to communicate with other lifeguards. • Megaphones: For larger pools, waterparks,
lakes and beaches, megaphones are often more effective than whistles at getting the attention of swimmers. Lifeguards can also use megaphones to provide directions to patrons more clearly in noisy environments.
that clearly indicate their position, whether they are a lifeguard, beach patrol personnel or pool manager. This allows patrons to quickly identify trained rescuers in an emergency. • Umbrellas and sunscreen: If lifeguards want to keep others safe, they also have to protect themselves. Lifeguards should always wear sunscreen when outside and stand or sit under umbrellas whenever possible to protect from sun exposure. When they are equipped with the right equipment, tools and gear, lifeguards can effectively protect beaches, lakes, pools and waterparks and provide life-saving care in any situation. Lifeguard Equipment From The Lifeguard Store The Lifeguard Store has everything lifeguards need to perform fast rescues and administer effective medical care in any water environment. When you need lifeguard safety and rescue equipment for your entire team, the Lifeguard Store can provide high-quality equipment at affordable prices. Browse our water rescue equipment and lifeguard equipment to outfit your lifeguarding team for success this swim season.
• Binoculars: When guarding a very large area, lifeguards may use binoculars to keep a close watch on swimmers and patrons. • Emergency phone: Swimming facilities should provide communication devices for easily connecting with local emergency medical services (EMS). Installing an emergency phone on the pool deck or another accessible location allows bystanders to call for EMS while the lifeguard performs a rescue or administers care. • Lifeguard uniforms: Lifeguards and other swimming facility staff should wear uniforms
