Readers, I hope you enjoy the May 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 13
THIS MONTH IN SWIMMING
We take a look at historical swimming moments for May!
MICRO Goal Setting
DIFF’RENT STROKES
PRODUCT OF THE MONTH
Former NCAA All- Different swimming American Aimee strokes and their Schmitt lays out a benefits in the pool strategy for using micro goal setting to overcome fear
AllAmericanSwim. com brings you the May Product of the Month!
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BRYAN HENRY
OPEN TURNS
ALL THE SKILLS
After earning two GOLD medals at the 2019 Special Olympics World Games, Bryan talks with us about his swim career
Abbie Fish of Ritter Sports Performance continues her three part series on Open Turns.
Skills Learned from being a Lifeguard
Starting Block Magazine is used as a marketing and advertising venture, published by The Lifeguard Store, All American Swim, and Swim Shops of the Southwest. Cover Image: SPECIAL OLYMPICS starting block magazine | p. 3
THIS MONTH IN SWIMMING HISTORY BIRTHDAYS May 1 • 1983: Alain Bernard, French swimmer (100m freestyle gold 2008 Olympics), born in Aubagne, France May 2 • 1975: Murray William Burdan, swimmer (Olympics 1996), born in Wellington, New Zealand May 4 • 1982: Markus Rogan, Austrian swimmer, born in Vienna, Austria May 6 • 1977: Shannon Shakespeare, Canadian 100m swimmer (Olympics 1996), born in Mission, British Columbia May 7 • 1969: Melanie Valerio, 400m freestyle swimmer (Olympics 1996) May 8 • 1957: Deana Deardruff, American 4 X 100m swimmer (Olympic gold 1972) May 9 • 1980: Grant Hackett, Australian swimmer May 10 • 1995: Missy Franklin, American swimmer (5 Olympic gold 2012, 16), born in Pasadena, California May 12 • 1951: Gunnar Larrson, Swedish 200m/400m swimmer (Olympic gold 1972) May 13 • 1972: Stefaan Maene, Belgian swimmer May 17 • 1976: Anna Windsor, Australian swimmer (Olympics 1996), born in Sydney, New South Wales May 19 • 1969: David Wharton, Warminster PA, US Olympic swimmer (Olympic silver 1988) May 20 • 1914: Hideko Maehata, Japanese swimmer (d. 1995) May 23 • 1980: Sarah Louise Catherwood, 4x200m swimmer (Olympics 1996), born in Christchurch, New Zealand May 24 • 1978: Jade Winter, Australian swimmer (Olympics 1996) May 26 • 1943: Erica G Terpstra, Dutch swimmer and politician (VVD) May 27 • 1957: Bruce Furniss, US swimmer (Olympics 2 gold-1976) May 29 • 1973: Malcolm Allen, Wauchope NSW Australia, swimmer (Olympics 1996) May 31 • 1977: Domenico Fioravanti, Italian swimmer
EVENTS
Adolph Kiefer
May 18 • 1986: David Goch finishes swimming 55,682 miles in a 25-yd pool May 29 • 1940: Adolph Kiefer swims world record 100 yards backstroke (58.8 sec) May 31 • 1941: German occupiers forbids Jews access to beach & swimming pools
Adolph Kiefer during his time in the NAVY DEATHS May 5 • Adolph Kiefer, American swimmer (Olympic gold 100m backstroke 1936), dies at 98
MICRO GOALS
Overcoming the Fear of Pain one “micro-goal” at a time
AIMEE SCHMITT THE ULTIMATE SWIM LOG AND GOAL PLANNER
In the sport of swimming—winning is a matter of pain. Practices = Pain. Competition = Pain. To be faster, coaches and swimmers understand that they need to practice faster and harder than they did the day before. This is an accepted, but not easily participated in, reality that constantly pushes the boundary of improvement to the next level-and along with it the boundary of pain management. Pain becomes a problematic part of the process.
well as mentally managing the fear of feeling that effort. Many elite athletes in all sporting disciplines are finding success in overcoming fear of pain in training by using a technique called “micro goal setting”.
Most athletes aren’t afraid of being successful or of failing. But sometimes along the pursuit of success there develops a fear of how much that success or failure will ultimately hurt. It is the fear of the process to become better that often is the biggest impediment to personal improvement.
What is “micro-goal setting”? • Micro goal setting involves breaking down practice and larger “sets” or distances into a series of smaller more digestible sets with minigoals to accomplish to create virtual finish lines and victories in the mind of the athlete.
Athletes physically go through self-inflicted suffering to improve every day which is something the brain’s self-preservation instinct generally does not embrace. This is a common reflex that naturally occurs for athletes and breaking through the pain barrier is the mental challenge. Physiologically athletic pain has a lot to do with lactic acid build up—the body hates it and in protest, the agony begins. Proper training involves conditioning the body to become better at managing lactic acid as
Fear and anxiety come from strong emotional source triggers. For an athlete the source trigger is often competition, or race type challenges. Setting microgoals within the practice environment that mimic these types of triggering events is essential for overcoming the actual performance pain as well as the anticipation fear of that pain. Why does micro-goal setting work? • There are neurobiological reasons why goal starting block magazine | p. 5
setting works, mainly because it activates the brain’s limbic system which has direct access to the raw emotional power that is in us, but is triggered under specific conditions, (i.e. championship meets, etc). • Goal setting creates an artificial deadline that has similar conditions that create the heightened sense of fear, and this allows an athlete to mimic the real event. An example would be having a practice where swimmers must stand up and race their best event all out from a dive for time— and then repeat the swim four times with four minutes rest AND be within 5 seconds of their best time—OR faster than their best time with fins on, etc. • Instead of becoming buried, and possibly shutting down under the enormity of an entire workout—this type of challenge sets up a “micro goal” to just focus on four 50s from a dive and address the heighted anxiety or fear that comes with the challenge. Tackling the fear of pain in a managed challenge and then repeating the event several times sets up a conquerable environment. The end result--creates newfound confidence and removal of the fear impediment.
1. The goal must be challenging. To be effective, it needs to be as hard as the athlete can mentally commit to.
Why writing down micro-goals and accomplishments aids in changing the brain’s perception. • When a micro-goal challenge and results are written down, the micro-victory is further cemented into the mind as the newly acquired standard for successful pain processing. The result is a positive one, and the task accomplishable, thus any future fear factor is removed or greatly diminished as the brain becomes conditioned to handling the formerly triggering events. Physically writing down the goals and the accomplishments transforms what was intangible, into the tangible. The micro-goal becomes a visual aid that reinforces a positive trigger for approaching pain in training and competition.
4. Craft the goal as a target you are headed towards. All action is geared as approaching the goal as opposed to looking backwards at where you started from. In a nutshell—don’t measure how far you’ve come--as the bar standard. Look forward and set sights on the new standard.
When coaches and athletes work together in this way, the athlete can effectively re-write how they respond to pain challenges in practice and conquer their fears at the big competitions successfully. 4 essential elements to Micro-Goal setting:
Example: go your best race from a dive in practice with fins for time. 2. The goal needs to be specific. The goal is not to “do your best” but rather to have a specific time/ distance/ effort in mind. Example: be at or better than your best time on a dive race in practice with fins. 3. Completion of the goal needs to be imminent. Shorten the timeline to get to the micro-goal. In other words, don’t set a “micro-goal” to accomplish by next season. Micro-goals need to be weekly and monthly. Allow a self-imposed deadline to feel urgent so the athlete can tackle the fear factor and experience the effectiveness. Example: this week we will have a test set—best event from a dive with fins-at or better than best time.
By using micro-goal setting an athlete puts motivation back under their own control, which helps to endure the daily grind and conquer the competitive pain required for personal victory. The Ultimate Swim Log and Goal Planner has an area for “Micro-Goal setting” each week. Challenge yourself or your athletes to include some this new training this season. Aimee Schmitt is the author of The Ultimate Swim Log and Goal Planner, a former USA Swimming National Team Member, Stanford NCAA Championship team member, and an avid believer in goal planning.
THE LIFEGUARD STORE STAFF WRITER Competitive swimmers race in a variety of different strokes. The freestyle and butterfly races are some of the most highly anticipated events at the Olympics. But, you don’t have to be a professional or competitive swimmer to enjoy the benefits of swimming. Learn about the benefits of different swimming strokes to help you decide how you want to do your laps in the pool. 1. Freestyle Freestyle is probably the most well-known of the swimming strokes. Here is what you need to know about performing this stroke and its benefits: Technique Freestyle is also known as the front crawl. When swimming this stroke, your body will be in a prone position on your stomach and face toward the water. Both your arms and legs will pull you through the water, while your torso remains stable. Your arms will move in an alternating fashion. One arm will arc up out of the water while the other is on the downswing, close to your torso in the water. Each arm will reenter the water at an angle, fingers held straight and together, to minimize resistance. While your arms pull you forward through the water, your legs will be hard at work
too. You will use the flutter kick to complete the freestyle stroke technique. The flutter kick is achieved by constantly moving your legs in a tight, scissor-like movement beneath the water. Your knees will bend slightly, but your legs will remain relatively parallel to the surface beneath you at all times. You can adjust the number of kicks per complete cycle of arm movement depending on how quickly you want to swim. Your legs are an important part of freestyle, but keep in mind that they provide just about 10 percent propulsion in the bodies of practiced swimmers. Freestyle often looks intimidating to inexperienced swimmers because it requires you to put your face in the water. Once you get used to putting your face in the water, adding breathing to the freestyle cycles is relatively easy. As one arm swings up and out of the water, you simply turn your face to the side and take a breath. As the arm comes down, lower your face back into the water. Some swimmers alternate sides when it comes to breathing while others stick to one side. Benefits You can burn hundreds of calories with just a half an hour of swimming freestyle. What are the biggest benefits of this stroke? Freestyle, favored by long-distance swimmers, is considered the most efficient stroke. Freestyle takes you farther than
other strokes without expending more energy. If you like to set your swimming workouts to a lap count, this will help you reach your goal faster.
2. Breaststroke The best swimming stroke is a matter of opinion. If you are new to swimming, breaststroke might be the easiest place to start. Breakstroke is also a good option for anyone looking for a slower alternative to freestyle. Here is what you need to know about breaststroke technique and benefits: Technique
Freestyle also gives you a full body workout. It works the muscles in your arms, legs, core and back. If you are looking for a particular swimming stroke to tone your back muscles, freestyle is definitely the way to go. While freestyle has multiple benefits, keep in mind that this stroke can be more difficult to master than other options, such as breaststroke.
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Like freestyle, breaststroke involves separate movements for your arms and legs. Your body is in the same horizontal position as it is during freestyle, but you will use different motions to propel yourself through the water. Your arms will together at the same time in a half-circular motion underneath the water. Your arms, bent at the elbow, will sweep apart and then together again toward your chest, remaining underwater the entire time you swim this stroke. As your arms move in this rhythm, your legs will be busily pushing you forward with a technique known as the whip kick or the frog kick. When executing this kick, your legs should be behind you approximately hip-distance apart. With your knees bent and your feet flexed, kick your legs apart and then sweep them together again to form one smooth line. Repeat this motion in concert with the arm movement. The optimal rhythm allows your arms to rest while you kick and vice versa. The final piece of breaststroke is your breathing. It is possible to complete the arm and leg motions of this stroke with your head completely above water. If you want to add in the breathing technique to complete the stroke, you will duck your head beneath the water each cycle of the stroke. Use your shoulders to lift your head out of the water and take a breath. As your arms sweep forward in the water, all your shoulders to drop and take your head under the water once again. starting block magazine | p. 9
Benefits If you are looking for swim stroke advantages, there is a lot to love with breaststroke. For every 30 minutes of swimming breaststroke, you will burn approximately 200 calories. Breastroke is considered the easiest stroke to learn, which means you can concentrate on the workout without worrying too much if you are getting your movements just right. Plus, if you aren’t comfortable putting your face in the water, you can still swim this stroke. Like all swim strokes, breaststroke works multiple different muscle groups. This swimming style is a particularly good option for working your chest muscles and your hamstrings. Your thigh muscles, core muscles and arm muscles will also benefit from breaststroke. Breastroke is also a great cardio workout. Breaststroke is the slowest swimming stroke, which may be a con for people who prefer speed. Yet, this can be considered positive. Because it is so slow, breaststroke can be done for longer periods of time, serving as an endurance workout. 3. Backstroke Unlike with most other swimming strokes, your face will not be in the water during the backstroke. Instead, you will be on your back in the water, just as the name suggests. Here are some tips on perfecting your backstroke technique and reaping the benefits of this stroke:
Technique You can think of backstroke as almost
the mirror image of freestyle. Instead of facing downward, you will face upward in the water. You will remain in this horizontal position, looking upward, as you move your arms and legs. Your arms will propel you forward with a windmill-like motion. One arm will come up out of the water and go overhead, while the other sweeps forward beneath you in the water. You will move by alternating this motion — one arm comes up and the other goes down. Keep your arms close to your ears as they come back down into the water. Additionally, you will want to keep your arms as straight as possible and your fingers close together to minimize resistance. Try to keep your hips from dropping into the water. Too much sag in your hips will slow your forward momentum. As your arms pull you through the water, your legs will be using the same flutter kick performed during freestyle. Your legs will be slightly bent as you kick in a flurry of alternating motion. You can decide on the frequency of kicks depending on how fast you want to move. The beauty of backstroke is that you only need to concentrate on your arm and leg movements. There is no breathing technique to worry about because your face is always above the water. Benefits Swimming backstroke will burn approximately 250 calories in 30 minutes. The pros and cons to swim strokes can often depend on what you are looking to get out of your time in the water. Backstroke offers plenty of benefits distinct from other strokes. For example, backstroke can help improve your posture since your muscles need to work to keep your back straight in the water. It can also help improve your hip flexibility. Just like other swimming strokes, it will also work your arm, leg and core muscles.
The position of your head is one small downside of backstroke to consider. Since your line of sight is directed upwards, rather than in front of you, some people feel slightly nervous not being able to see where they are going in the water. You can overcome this by counting how many strokes it takes to complete a lap. 4. Sidestroke Sidestroke can be done on your own or with the help of a kickboard. You may be less familiar with this stroke because it is not used during competitive events. Here is a look at the technique and benefits of sidestroke:
Technique Just like the name suggests, you will swim this stroke on your side. Begin by positioning your body on one side in the water. Stretch the arm beneath that side of your body forward in the water. The arm on top will rest on top of your horizontally positioned body. Rest your head on the arm stretched out straight in front of you. Your head will not move from this position the entire time you swim sidestroke. Since your face does not enter the water, you will not have to worry about your breathing technique. Both of your arms will move during sidestroke. The arm stretched out in front of you is referred to as your lead arm. Your lead arm and the arm resting on the side of your body will both sweep downwards through the water, bent at the elbow. Your hands will come toward one another in front of your chest and then sweep upwards back to the straight, starting position.
During sidestroke, most of your forward momentum will come from your legs. You will move your legs using a scissor kick, which means your legs move back and forth beneath the water in an alternating motion. As you kick, your arms will move toward one another and then back to a straight position. Benefits You can burn more than 200 calories swimming sidestroke for 30 minutes. While not a competitive stroke, sidestroke is often used by lifeguards to perform inwater rescues. So, knowing how to swim sidestroke can come in handy if you are ever in an emergency situation. You will use your arm and leg muscles to propel you forward, while you will work your core muscles to maintain a smooth, horizontal position in the water. From purely an exercise standpoint, sidestroke allows you to keep your face out of the water while working multiple muscle groups. 5. Butterfly Of all the different swimming strokes, the butterfly is probably the most challenging. Butterfly requires a great deal of strength and coordination that takes time to develop. Here is what you should know about this swimming stroke: Technique The butterfly is named for the way a swimmer’s arms move while swimming this stroke. Your arms arch up and out of the water together, looking like a pair of wings. Your body is in the same horizontal position as required by freestyle and breaststroke. You begin by placing your arms out in front of you, your thumbs facing down toward the water. Sweep your arms down and out with your elbows slightly bent. Your arms should form a Y-shape in front of your body. starting block magazine | p. 11
Pull your arms back through the water, parallel to your body. Next, you will pull them back up out of the water and begin the cycle again. As your arms move through this cycle, your legs will be continuously moving using a technique known as dolphin kick. During dolphin kick, your legs remain zipped together in one smooth line. The legs move up and down together, pushing you forward in the water. The heels and soles of your feet will break the surface of the water as you kick upward. You will kick down as your arms reenter the water and sweep down. The breathing technique for butterfly is similar to that of breaststroke. You will use your shoulder muscles to bob your head
up out of the water and back down. You should come up to breathe as your arms are recovering and preparing to sweep back up again. Benefits The butterfly burns the most calories of any swimming stroke, approximately 450 calories for every 30 minutes of swimming. This stroke is an excellent option for combining core and upper body training. During this stroke, you challenge your core muscles to keep your body stable as your arms and legs move simultaneously. You also work your arm, chest and upper back muscles to raise both of your arms up out of the water and over your head. Your body’s position during the butterfly also helps improve overall flexibility. While a fantastic workout, the complicated movements that go into the butterfly can be a challenge to master. If you are looking for a challenge in the water, the butterfly is the way to go. Get Swim Gear at All American Swim Which swim stroke provides the best exercise? It depends on your goals and preferences. No matter how what stroke you use, you need the proper gear to get into the water. Shop All American Swim for suits, goggles and more.
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© Special Olympics
© © Special Special Olympics Olympics
BRYAN HENRY NORTH CAROLINA NORTH CAROLINA SPECIAL OLYMPICS SPECIAL OLYMPICS ATHLETE STRIKES GOLD ATHLETE STRIKES GOLD IN ABU DHABI IN ABU DHABI
Bryan Henry began his Special Olympics North Carolina career competing in athletics in 2004. Before long, Bryan began playing soccer and basketball. Though he enjoys these sports, Special Olympics gave him the opportunity to discover his passion and talent in swimming. He has competed with his local Special Olympics swimming team, the Raleigh Racers, and with his high school swim team. He currently swims on the North Carolina RAMS Master’s Swim Team in Raleigh. A sports enthusiast, Bryan loves watching the Carolina Hurricanes hockey games. He also enjoys spending time with his grandparents, playing cards and working his job at Harris Teeter. Bryan competed in swimming at the 2018 Special Olympics USA Games in Seattle, bringing home three gold medals in 100m Butterfly, 100m Freestyle High Performance, and 200m Individual Medley. Bryan also won a bronze medal in the 4x25 Freestyle Relay with his fellow Team NC swimmers.* In 2019, Bryan competed in the Special Olympics World Games in Abu Dhabi. He took home GOLD medals in the 100m butterfly and the 200m individual medley as well as a SILVER medal in the 100m freestyle. We talked with Bryan to detail his swimming career and what he thought of Abu Dhabi. Starting Block Magazine: How did you begin swimming? Bryan Henry: I began swimming when I was at the neighborhood pool in the summer around age 5. I swam with my head out of the water until middle school. My sister joined a year-round team when she was 8 and I wanted to join a team too. We found that Special Olympics had a team in Raleigh called the Raleigh Racers. I took swim lessons with my sister’s year-round coach, Dan Ohm to learn formal stroke technique. Raleigh Racers required two different strokes to join the team. My two strokes I worked on were my freestyle and backstroke. SBM: Who inspired you the most throughout your swimming career? BH: Chris Underwood, my Raleigh Racers Swim Coach inspired me the most, because he has been my coach for 11 years. Chris has helped me with my strokes, competing at swim meets, and staying overnight at State Games. Through the years, Chris and I had become good friends. We both love to dance, go out to dinner, and going to sporting events. Chris took me on my first
airplane ride to Nationals for Special Olympics in Seattle, WA-July 2018. SBM: What made swimming a passion of yours? BH: I enjoy getting in the water and swimming fast. Also I enjoy going to swim meets to compete against other swimmers. Special Olympics was my first competitive swim team and as I got better, I joined Raleigh Swimming Association in 2009. I swam on RSA for 4 years. I enjoyed swimming so much that I swam high school for my junior and senior years. Currently, I’m swimming with the Raleigh Area Masters and I have been on the team for almost 7 years.
© Special Olympics
SBM: Tell me about your proudest moment as an athlete. BH: My proudest moment as an athlete was cheering for my teammates. Cheering for them gives them encouragement and it makes me feel happy to see them succeed. SBM: Tell me about a time when swimming challenged you and a lesson you learned from it. BH: My biggest challenge for me with swimming was learning how to put my head under the water. I was afraid of the deep end and drowning. I learned to do a flip off the diving board without my head going under the water. My brother showed me how to put my head under the water. Swimming gets a lot easier when you put your head under the water. SBM: How did it feel representing your country in the 2019 Special Olympics World Games? BH: I felt a little bit nervous going out of the country for the first time, but once I got to Dubai, I felt excited to be swimming for the USA. It was an honor to represent the United States and having starting block magazine | p. 15
I felt excited to be swimming for the USA.
Š Special Olympics
It was an honor to represent the United States.
© Special Olympics
lots of fun with my friends. SBM: How did you prepare for your trip to Abu Dhabi to compete? BH: I did dryland 3-5 days a week, cross training such as jogging, hiking and biking, plus swimming 4-5 days a week. I ate a healthy diet such as fruits and vegetables, eliminating sodas. SBM: How did you enjoy your time in Abu Dhabi? BH: I enjoyed going to the amusement park, the Dubai Mall, meeting Robin Roberts on Good Morning America at the Opening Ceremonies and swimming in the biggest Natatorium in the world. It was a fantastic facility. I got to see the Burj Khalifa and meet Captain America at the Burj al-Arab. SBM: Aside from swimming, what are some of your other hobbies? BH: I love to go see the Carolina Hurricanes playing hockey. I also like to take my dogs for a walk. Also, I work at Harris Teeter in Holly Springs. I just got my driver’s license in July and I love driving to places. Visiting my grandparents, playing cards with them, and play golf with my grandfather are more fun times for me. Listening to music on my iPad is enjoyable to me. SBM: What is something you would like everyone to know about the Special Olympics and its athletes? BH: Special Olympics gives me opportunities to make new friends, practice and compete in sports all year-round, and have lots of fun. Special Olympics provides a place where people with intellectual disabilities can compete on National and World levels. I have been blessed to swim at these levels through Special Olympics. Now my hope is for others to go to these levels. To learn more about Special Olympics in your area, please visit SpecialOlympics.org/programs * Information provided by Special Olympics USA
BIOGRAPHY AND STATISTICS (COURTESY OF RALEIGH RACERS SWIM TEAM) Name: BRYAN HENRY Sport: Swimming Height: 6’2” Weight: 161 lbs. DOB: 11/23/1992 Birthplace: Raleigh, North Carolina Hometown: Apex, North Carolina High School: Apex High School Special Olympic Experience • 2017 SO North Carolina Summer Games GOLD - 100yd breast GOLD - 100yd fly GOLD - 50yd free • 2018 SO North Carolina Summer Games 100M Free PR 1:00.55 • 2018 SO USA Games GOLD - 200M Individual Medley GOLD - 100M Fly GOLD - High Performace 100 SCM Free BRONZE - 4x25 Relay • 2019 SO World Games Abu Dhabi GOLD - 100M Butterfly GOLD - 200M Individual Medley SILVER - 100M Freestyle - NEW PR 57.40
© Jake Pierce
OPEN TURNS
Which Style Is Better For You?
Last month, we discussed the 3 steps swimmers must do to set up for a PERFECT open turn. This week, we are diving deeper into what happens after swimmers have completed those 3 steps and both of their hands have touched the wall. In case you haven’t read Part I of this series, check out last month’s issue of Starting Block Magazine! Let’s Get Started!
In reality, there are only two styles of an open turn. The two styles are called: 1. The Spin Turn 2. The Crunch Turn* Both of these styles are still being taught and used by swimmers all around the world. The most interesting piece of these two turns is that they are fundamentally the same movement pattern--with the only major difference being-where the body is directed towards after the transition between hand touch and push-off. What Does the Direction of the Body have to do with Open Turns? The direction of the body is the path the swimmer’s body follows during the turn. With these two turn styles, swimmers can decide what path to follow based off of how they angle their body. During a Spin Turn – swimmers touch the wall, then immediately angle their ear towards the surface of the water on whatever side they choose to turn with while getting the opposite hip up towards the water’s surface. This allows the swimmer’s legs to crunch up, then spin around to the side—before planting on the wall. So swimmers go from a vertical to a horizontal position, as quick as possible. During the Crunch Turn – swimmers touch the wall, then they follow the same line they used to hit the wall in the first place to transition back off the wall. It is a straight in and straight out type of turn, where swimmers stay vertical the entire time. What is the Fundamental Movement Pattern that’s Similar Between these Two Turning Styles? Here are the STEPS to the fundamental movement pattern that’s similar between these
two styles: 1. As soon as the swimmer’s hands hit the wall, they bend at their knees and bring their knees into their stomach--crunch the body into a small ball. 2. After the ball is completed, swimmers angle their body (according to the turn they are trying to execute) and start rotating their body—staying in a ball---so the feet come forward/under the body and eventually, plant on the wall. The moment the swimmer’s feet plant, the swimmer’s head and chest will be at a further distance from the wall, as they will be holding onto the wall with one semi-straight arm. In order to get into the position with onearm at the wall, swimmers will let go of the wall with whatever arm they are turning towards, by bending the elbow of that respective arm and bringing their hand towards their side. So if a swimmer turns left, they will remove their left arm and bend their elbow—bringing their left hand towards their side. Once the arm is at their side, swimmers will externally rotate the forearm of that arm (keeping the elbow bent), but changing the angle of the palm to face away from the body. After the palm is successfully angled away from the body, swimmers will fully extend that elbow and eventually, winding up into their normal “ready” position. Key Technique Point: You always follow where your fingertips point, so if your fingertips of your extended arm point down, during this step—you’ll go towards the bottom, etc. 3. Normal “ready” position is defined as such: swimmer’s feet and knees are shoulder starting block magazine | p. 21
width apart, one hand should go on the wall, and the other arm off the wall—pointing to where the swimmer wants to go. 4. After an awesome “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 arm straight to reach for the other arm—locking into a streamline—as the swimmer finishes their leg extension. 5. If all four steps are completed correctly, swimmers will push-off the wall nice, tight streamline about 1.5m below the water’s surface. Pros & Cons of Each Turn Style: Spin Turn: PROS It’s FASTER You Still Get A BREATH
CONS It’s HARDER to perform Requires great body awareness to spin sideways Land on the wall in a different ready position, as the toes are angled towards the side of the pool they spun towards, which can add more variability to the push-off. A swimmer must be able to get their ear down & opposite hip up towards the surface—as quick as possible
Crunch Turn: PROS It’s EASIER to Perform GUARANTEED, awesome push-of every time
CONS It’s SLOWER Easier to perform this turn without getting into a tight ball, which slows speed down even more
TWO fewer STEPS on the wall (no ear or hip movement like in a spin turn) You Still Get A BREATH
With these Pros and Cons in mind, it’s obvious to me that beginner swimmers and younger swimmers should learn the crunch turn first, then as they progress and get older start teaching the spin turn. As always with technical advice, just because something is FASTER on paper-doesn’t mean it is FASTER for you. Listen to your coach to see if you can actually execute a great spin turn, and if you can’t—stay with the crunch!
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!
THE LIFEGUARD STORE STAFF WRITER Lifeguarding looks and sounds like a fun and easy summer job, but it takes more than the right swimsuit and a love for swimming. Lifeguards need to undergo hours of training and cultivate a significant skill set to do the job right. Lifeguard training programs include certifications for lifeguarding, first aid, cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) use. Whether you visit an indoor pool, waterpark or outdoor body of water, the lifeguards on duty are trained to keep you safe while you are in the water. The chance of drowning at a beach patrolled by lifeguards is one in 18 million. What kind of skills equip trained lifeguards to do their job and save lives? Learn what it takes to do this job and how these important life skills learned as a lifeguard can transfer to the rest of your career. Skills Learned as a Lifeguard Lifeguarding may be a seasonal job, but you will learn a lot of worthwhile skills during training and on the job. 1. Teamwork Teamwork is one of the most valuable job skills learned as a lifeguard. You can learn to work with others in nearly any other job environment, and teamwork takes on a greater role when the safety of others is on the line. You will learn how to work in tandem with your fellow lifeguards to perform rescues and life-saving skills like first aid. There are many angles to watch and manage at a pool
or beach. You need to work together to make sure all of those angles are covered and the people in the water are safe. You also rely on your fellow lifeguards to keep the pool, waterpark or beach where you work running smoothly. Together, you will accomplish all of the daily tasks that keep your workplace clean. Collectively, the lifeguards on staff create a cohesive, responsible unit. 2. Communication Communication is a skill closely tied to teamwork. As a lifeguard, you will learn how to communicate as a team, but you will also develop communication skills by interacting with all of the different people who come to your place of work. You will need to talk with the adults and children who come to swim to help keep them safe by enforcing the rules. They might have questions for you, or you might need to direct them on what not to do near and in the water. Clear, effective communication is an essential part of being a lifeguard, and you will hone this skill over time. As a lifeguard, you will communicate face-to-face, and you may also learn how to communicate over the radio or by using hand signals and flags. 3. Leadership You do not have to be the head lifeguard to develop leadership skills. No matter where you rank at your workplace, you will be asked to step into some kind of leadership role. You will be in charge of a certain section of the pool or the beach by yourself. The longer you work as a lifeguard, the more opportunities you will have to enhance those leadership skills. You might be asked to help onboard new lifeguards or monitor more high-traffic areas of the water. If teaching
swim lessons is a part of your role, you have an additional opportunity to lead. You are not only showing your young students how to swim, but you are also setting an example for them.
4. Responsibility From the outside, it may look like lifeguards are paid just to stand or sit by the side of the water, but there is so much more to the job. Keeping people safe while they swim and play by the water is a huge responsibility and the core purpose of any lifeguard. Beyond the major responsibility of saving lives, lifeguards have several other tasks to manage during their shifts. For example, you might be in charge of opening and closing the facility or beach. Outdoor lifeguards will need to monitor the weather conditions and direct swimmers out of the water if necessary. Lifeguards are also in charge of keeping their facilities and beaches clean, which can involve using pool chemicals. Some lifeguards have the added responsibility of teaching children how to swim and overseeing events like birthday parties or swim meets. The job requires multitasking and commitment to handle these varied responsibilities. 5. Endurance Lifeguarding is usually seasonal work with approximately 40 percent of recreational employees working part-time. Lifeguarding may not be a 40 hours a week gig, but it is still a demanding role to fill. No matter what you are doing during your shift, it is likely to be physically demanding. Lifeguards can work long shifts in hot conditions. You may be required to stand on your feet for the majority of your shift or sit in the sun for hours at a time. If teaching swim lessons is a part of your job, you may need to be in the water with your students, demonstrating different skills, for an entire shift. Staying on your feet, handling warm weather conditions, lifting pool equipment, being in the water and being on the move will inevitably build high levels of endurance.
6. Emergency Rescue Many lifeguards work for years without experiencing any issues, but they are trained to act immediately in an emergency. During your initial lifeguard certification, you will learn how to perform an emergency rescue in the water. You will learn how to use different equipment such as flotation devices and rescue boards. If you are training to lifeguard for an outdoor body of water, you may also learn how to perform rescues with a kayak or canoe. Lifeguard certification is valid for two to three years, as determined by each state, which means you will refresh your emergency response skills at regular intervals. If you ever do encounter an emergency at the pool or the beach, you are trained to act. Emergency rescue is a valuable skill that many people would not learn otherwise. 7. First Aid, CPR and AED In addition to water rescue, lifeguards will also undergo first aid certification. During this training, you will learn how to perform CPR, how to use an AED and how to respond to emergency medical conditions, such as choking, burns, heart attack, stroke, seizure, head injuries and more. CPR involves chest compressions and mouth-to-mouth breathing. CPR is performed when someone’s heart stops beating. AEDs can also be used in cases of cardiac arrest. Your first aid training will equip you with the knowledge you need to use these life-saving techniques, which can help a person survive while medical help is on the way.
8. Time Management Time management is a core item on the list of essential lifeguard skills. Not only will you need to arrive on time for your scheduled hours, but you will also have to plan your time while you are there. During a shift, you will likely have several tasks to complete. The majority of your time might be spent beside the water monitoring swimmers, but you starting block magazine | p. 25
will also be assigned duties like pool maintenance and training other lifeguards. It may seem difficult to juggle multiple tasks, but it will quickly become a habit and a valuable skill you can use elsewhere. Taking the initiative to ask for more responsibility demonstrates that you are effectively managing your time and eager to learn more. 9. Problem-Solving Lifeguarding may seem like a largely physical job. You spend time in the water, standing and lifting equipment. Yet, the job requires a fair amount of mental fitness as well. You will need to exercise problem-solving to work with your team and interact with the people who come to swim. What will you do if you disagree with a coworker? How will you approach a person breaking the rules at the pool? What can you do to help a child overcome a fear of water during a swim lesson? The answers to these questions are not always simple. You will have to take each challenge case by case. Finally, problem-solving is critical in cases of emergency. If you see someone in distress in the water, you need to know how to act to resolve the issue quickly and safely both for you and the swimmer. 10. Observation On the job, you will need to remain constantly aware of your surroundings. Pools, lakes and oceans are busy spaces full of people splashing, shouting and having fun. You will need the observational skills to recognize when someone is in trouble or behaving in a way that could be considered dangerous. When you become a lifeguard, you will learn how to spot both active and passive drowning victims. Active drowning victims will not shout for help like they do in the movies. Rather they will flail and keep trying to tilt their heads back to breathe before slipping beneath the water. A passive drowning victim, already unconscious and likely underwater, will be even harder to spot.
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You will learn the necessary skills to create an active, effective scanning pattern of the section of water you are assigned to watch. You will also find effective ways to keep you focused on the job. Emergencies are usually rare, so it may easy to slip into daydreaming or boredom on the job. But, a moment of inattention could be costly. Rewarding Benefits of Being a Lifeguard Taking on all of the responsibility that comes with being a lifeguard and developing a whole bunch of skills on the job may sound like a lot of work, and it is. But, that doesn’t mean the job without benefits. 1. Transferable Skills From Lifeguarding The skills learned on the job aren’t just resume boosters for lifeguards. These skills can also serve as an excellent bridge to other job opportunities and career fields. The general skills you learn and hone, such as teamwork, communication, responsibility and time management, will transfer to any other job or career field. Demonstrating these skills shows you can be a valuable asset, starting block magazine | p. 23
whether you are aiming to take on another lifeguarding job, land an internship or explore your chosen career path. The skills more specific to lifeguarding, like emergency response and first aid, are not only useful by the water. These types of skills can help in other fields like health care and childhood education. If you liked learning how to perform emergency rescues and first aid, maybe you are interested in learning about becoming an EMT, nurse or doctor. If you liked teaching kids how to swim, maybe you are interested in education. Lifeguarding might be a part-time job, but it offers you the chance to build skills that will lead to further opportunities in your future.
a lot to take on, but that doesn’t mean you can’t have fun. A pool, waterpark or beach is a fun work environment. If you love to swim, you will enjoy working near and in the water. On your breaks and time off, you will be able to dive in and enjoy yourself. Plus, working with kids in the water can be a fun and rewarding experience. It is important to take lifeguarding seriously, but remember that you can still have fun on the job.
2. Confidence For many people, lifeguarding can be their first job. The idea of learning so many new things and taking on such a significant responsibility can be overwhelming. Yet, as you become accustomed to the job and all of its demands, you will find you are capable of handling it. Whether you are talking to the people who come to swim, working with your fellow lifeguards or even performing a rescue, you will be gaining more and more experience. Shouldering this kind of experience is a great way to boost your confidence. Confidence in your job can easily transfer over to other areas of your life, like school and relationships. 3. Physical Fitness Lifeguarding can be a physically demanding job. While this may sound exhausting, it has the benefit of helping you get in shape and maintain high levels of physical fitness. Lifeguards often have the opportunity to train at their pool or beach before and after hours, swimming laps and practicing water rescues with their equipment. Staying in shape is a critical part of the job, especially if you ever do encounter an emergency. Some other common lifeguard exercises include rowing, running and muscle training. The physical endurance you build on the job can contribute to your overall physical health.
Get Your Lifeguard Gear at The Lifeguard Store If you are working toward becoming a lifeguard or you are already on duty, you need gear to help you do your job. Shop The Lifeguard Store for swimsuits, apparel, goggles and more.
4. Fun Work Environment Charged with learning so many different things and being responsible for the safety of people is starting block magazine | p. 27
