OFF THE BLOCKS WITH ALAN THOMPSON · Acknowledgements to Sport the Library, Hansen Sports Media,...

Inside this issue:> Polish pair

in impressive fl y doubles

> Taylor made team work

> Short Course VS Long Course Training

JOURNAL OF THE AUSTRALIAN SWIMMING COACHES & TEACHERS ASSOCIATION

Volume 21. Issue 5September/October 2005

OFF THE BLOCKS WITH ALAN THOMPSON

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

INSIDE

All copy is subject to acceptance by the publisher. All advertisers must ensure that their advertisements comply strictly with the requirements of all federal le� ublisher ASCTA, strongly advises al� publisher and the Author. Any infringements of copyright will be dealt with accordingly. Views expressed in articles are those of the authors and do not necessarily refl ect those of the Editor or the Board of ASCTA

Volume 21. Issue 5 - September/October 2005

Off the blocks with Alan Thompson – Ian Hanson

8Taylor Made Team Work – David Lyall

12FINA Changes to Breaststroke Rules– Dr. Ralph Richards

18What to do when your swimmer has a drug test– Dr. Bronwyn King

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HIGH PERFORMANCE16-17 The Fears and Tears of a Golden Girl – David Lyall20-23 Behind The Scenes at the 2005 FINA World Championships – Montreal – Hansen Sports Media30-31 The Stat’s Don’t Lie – Paul Penna32-33 Swimming and the art of recovery

YOUTH DEVELOPMENT24-25 What about the Individual Medley? Part 1 – National Youth Coach Leigh Nugent26-27 Short Course Training vs Long Course Training – Eddie Reece American Swimming Coaches Assoc.28-29 What to do When Your Swimmer has a Drug Test – Dr. Bronwyn King

LEARN TO SWIM36 Helping Parents Find Registered Swim Schools37 Fabulous Fiji38 What’s been happening in Swim Australia’s PD & LL Division38 2005/2006 Plan for Swim Australia Registered Swim Schools

REGULARS4 From The desk of the CEO – Dr. Ralph Richards4-7 Swimming News11 Site Search35 Recipe of the Month – In the Kitchen with Chef Pedro40 Go Club Update41 Hot Off the block42 Calendar of events

JOURNAL OF THE AUSTRALIAN SWIMMING COACHES & TEACHERS ASSOCIATION

Front Cover Photo© Sport The Library /Gepa/Doris Hoefl er PhotographyAcknowledgements to Sport the Library, Hansen Sports Media, Poolside Pty Ltd, Ross Gage, Bernard Savage, Rohan Taylor & FINIS.

Published for and on behalf of ATSCA by Fluid Marketing Communications

Unit 9, 8 Bromham Place, Richmond, Victoria, 3121 Telephone (03) 9421 3311 Fax (03) 9421 8072

17 Taylor St, Moorabbin, VIC, 3189PO Box 2175, Moorabbin, VIC, 3189Ph: +61 3 9556 5854 Fax: +61 3 9556 5882 [email protected] www.ascta.com

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Presentations are included from:• Leigh Nugent • John Bainbridge• Dr Ralph Richards • Roger Fitzgerald• Dr David Pyne • Rohan Taylor • Bernard SavageTopics include:• Drugs in sport• Swimmer’s Health, Injury & Travel Issues• Workout Planning and Design• Physiology and Biomechanics of swimming• Age Group Swimmers• Dry Land Training• Paralympian Gold• Water Safety• Posturing on skill development• When behaviour isn’t behaviour• Mindset for successful club coaches

Please forward _____ copies of the

2005 Australasia - Oceania Swimming Professionals Convention and Trade Expo Proceedings at only $40ea + $11 PH

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To purchase please fi ll in the following information below and mail to:ASCTA, PO Box 2175, Moorabbin, VIC, 3189Fax: 03 9556 5854 • Phone: 03 9556 5882 Email: [email protected]

2005 Australasia - Oceania Swimming Professionals

Convention and Trade Expo Proceedings

Did you make it to the Gold Coast Convention earlier this year?If not, this collection of presentations compiles the information shared by numerous industry insiders & experts at the 2005 Convention.

S W I M M I N G I N A U S T R A L I A • 4 S W I M M I N G I N A U S T R A L I A • 5

IN

THE LAST EDITION OF THE MAGAZINE I DISCUSSED OUR OFFICE PRIORITIES AS YOUR ASSOCIATION BEGINS TO BUILD FOR THE FUTURE. Communication is the cornerstone of any organization, and so our

goal is to eventually have every member accessible via e-mail and the internet. Realizing this objective has been discussed many times in recent years, how do we make it happen? The most commonly heard objection – “I don’t have a computer, or I can’t afford the internet”, is no longer a credible argument.

The vast majority of Australians live with mobile phone technology, DVD players and a host of other

technical gadgets that make the basic computer system look simple. The bottom line is – people change when there is reason or need to change. Technology can be used to enhance and support our work as swim coaches, teachers, and aquatics professionals. Technology is not a burden – our reluctance to change, grow and improve may prove to be the only obstacle we need to overcome.

ASCTA hopes to have a new format for our web site www.ascta.com launched by the end of October. In time, our web site will be the central location for a

By DAVID LYALL

The 2005 Telstra Australian Short Course Championships in Melbourne produced some

interesting statistics with more than half the individual events won by different swimmers than in 2004 and more than 70 percent of women’s events won in faster times.

Overall there were 20 new winners (the equivalent of 55 percent) while 58 percent of fi nals were won in faster times than the previous year in Brisbane.

World long course champions from Montreal, Leisel Jones (100m & 200m breaststroke), Jessicah Schipper (100m & 200m butterfl y) and Libby Lenton (100m freestyle) all swam faster than the winner of their corresponding event last year.

While the women’s events saw only eight new winners, 13 of the races were won in quicker times than 2004, with the most impressive improvements being Lenton’s pair of 100m freestyle (0.47 seconds) world records and rising star Bronte Barratt’s 200m (0.83) and 400m (2.98 seconds) freestyle times.

The men’s events saw 12 of the 18 events crown a new champion, including all six freestyle races, but only 44 percent of events were won in faster times, courtesy mainly of Miami duo

Fina rule changesThere are two rule changes that

affect coaches and swimmers, they are specifi c to the backstroke start

and the breaststroke “pull out”. These changes take effect from 21st September 2005.

BACKSTROKE

Placement of the feet during the backstroke start can now be above or below the water line.

SW 6.1 (New Wording)Prior to the starting signal, the swimmers shall line up in the water facing the starting end, with both hands holding the starting grips. Standing in or on the gutter or bending the toes over the lip of the gutter is prohibited.

BREASTSTROKE

A single dolphin kick is now permitted as part of the long underwater stroke performed by breaststrokers following a dive entry or following a turn.

SW 7.4 (New Wording)During each complete cycle, some part of the swimmer’s head shall break the surface of the water. After the start and after each turn, the swimmer may take one arm stroke completely back to the legs. A single downward dolphin kick followed by a breaststroke kick is permitted while wholly submerged following which, all movements of the legs shall be simultaneous and in the same horizontal plane without alternating movement.

Please see the underwater photo sequence demonstrating the breaststroke rule change, page 18.

The new FINA hand book will be available September/October 2005. If you need further clarifi cation in regards to these changes or other changes visit the FINA web site www.fi na.org or approach a technical offi cial from your State Swimming Association. •

Grant Hackett (200m & 400m freestyle) and Kurtis MacGillivary (800m & 1500m freestyle).

After the Championships, the Telstra Dolphins team for the 2006 FINA World Short Course Championships in Shanghai was selected with four rookies (Grant Brits, Nicholas Frost, Michael Jackson and Louis Paul) set to make their senior Australian team debut.

Signifi cantly however, the team has had a major overhaul with twelve different team members from the 30 swimmer squad that went to the 2004 FINA World Short Course Championships in Indianapolis.

N E W S

Aussie girls set for Shanghai World Short Course Championships

Men 1 Grant Brits 17 SAC Seals NSW2 Leith Brodie 19 Albany Creek QLD3 Ashley Callus 26 Redlands QLD4 Nick Frost 18 Southport Olympic QLD5 Grant Hackett 25 Miami QLD6 Michael Jackson 20 City of Perth WA7 Joshua Krogh 23 Redcliffe Leagues Lawnton QLD8 Andrew Mewing 23 Miami QLD9 Louis Paul 22 Sydney University NSW10 Adam Pine 29 Yeronga Park QLD11 Andrew Richards 22 Smithfi eld NSW12 Brenton Rickard 21 Carey Aquatic VIC13 Ethan Rolff 23 Kingscliff NSW14 Eamon Sullivan 19 West Coast WA15 Matt Welsh 28 Melbourne Vicentre VIC

Women 1 Bronte Barratt 16 Albany Creek QLD2 Lara Carroll 18 Fremantle Port WA3 Lara Davenport 21 Manly Jetz NSW4 Sophie Edington 20 Kingscliff NSW5 Jade Edmistone 23 Australian Crawl QLD6 Michelle Engelsman 25 Melbourne Vicentre VIC7 Melissa Gorman 19 Redcliffe Leagues Lawnton QLD8 Brooke Hanson 27 Nunawading VIC9 Sarah Katsoulis 21 Carey Aquatic VIC10 Lisbeth Lenton 20 Commercial QLD11 Danni Miatke 17 Carey Aquatic VIC12 Melissa Mitchell 17 Melbourne Vicentre VIC13 Shayne Reese 22 Carey Aquatic VIC14 Jessicah Schipper 18 Redcliffe Leagues Lawnton QLD15 Tayliah Zimmer 20 Kingscliff NSW

Coaches 1 Denis Cotterell 2 Vince Raleigh 3 Simon Redmond 4 John Rodgers 5 Greg Salter 6 Mark Thompson 7 Stephan Widmer 8 Ken Wood

Into the team, particularly on the men’s side, comes several experienced campaigners including Olympic gold medallists Grant Hackett, Ashley Callus and Adam Pine while the on the women’s team Olympic fi nalist Michelle Engelsman is joined by teenagers Barratt and Melissa Mitchell.

Adding to the team’s strength is the return of six-time gold medallist from Indianapolis Brooke Hanson, world record holders Lenton and Jade Edmistone, and Matt Welsh and Brenton Rickard who won eight silver medals between them in 2004. •

The 2006 TELSTRA DOLPHINS AUSTRALIAN SWIM TEAM, FINA WORLD SHORT COURSE

CHAMPIONSHIPS, Shanghai, April 5-9, 2006.

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wide range of information, active learning opportunities, and communication with your fellow ASCTA members. To carry the technology theme to a new level, ASCTA will be launching strategic partnerships with several tech companies that offer products that can add value to your coaching knowledge. Imagine being able to take digital video of your swimmers, analyze and compare that information to a skill model, and then exchange information with other coaches. Imagine being able to plan and analyze your training sessions in the pool and in the gym with greater confi dence and precision – there are technologies that can assist you. Imagine being able to access and share information so that wherever you live (even in the most remote areas of Australia) you can incorporate ‘state of the art’ coaching techniques.

Speaking of change – this issue contains a pictorial of the new FINA rules governing breaststroke. Every few years a rule change offers coaches another opportunity to experiment with new training methods to effectively use a rule to improve swimming performance. In the early 1990’s the rule change that eliminated the backstroke turn ‘hand touch’ triggered immediate improvements in that stroke. The advent (and then control of – through rule modifi cation) of the underwater dolphin kick in backstroke and butterfl y also triggered performance improvements during the 90’s. The development of the ‘wave breaststroke’ style also served as a catalyst for improvements. Where will the new rule changes take breaststroke? Your creativity and ability to adapt and change your coaching methods will provide the answer.

Best wishes to every coach and teacher as we approach another long-course season.

Dr Ralph RichardsASCTA, Chief Executive Offi cer

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S W I M M I N G I N A U S T R A L I A • 6

The swimming program at the World Summer University Games held in Izmir, Turkey in August may not

have produced a plethora of world records like the FINA World Championships in Montreal but the standard of competition was still high.

Japan and many of the European nations sent almost the same team directly from Montreal to Izmir and although tough conditions for the swimmers kept world class times to a minimum, several stars from the World Championships shone brightly at the Uni Games.

Ten medallists from Montreal went on to win medals in the corresponding event at the University Games including Polish duo Otylia Jedrzejczak and Pawel Korzeniowski who both continued their golden form in their respective 200m butterfl y races.

Jedrzejczak also won the 100m butterfl y but it was her 200m freestyle performance that was most impressive in Izmir.

Going through the fi rst 100m in 59.40,

The Australian Sports Commission and the Australian Government Offi ce for Women invite

applications for the 2006 Sport Leadership Grants for Women. The program is aimed at providing women with an opportunity to undertake certifi ed sport leadership training.

This program builds on the grants program offered in the previous 3 years, open to all women in sport, while maintaining a commitment to women in rural and remote communities.The 2006 Sport Leadership Grants for Women offers grants in fi ve key categories:• Women in general sport leadership • High Performance coaching and offi ciating • Women in disability sport • Indigenous women • Women from culturally and linguistically

diverse backgrounds

N E W S N E W S

Polish pair in impressive fl y doubles

Jedrzejczak was able to negative split her 200m, closing in 59.09 for a 1:58.49, a time that would have won gold in Montreal if she had swum the event (Libby Lenton’s relay heroics aside).

The men’s 200m butterfl y race was a similar affair to Montreal with Korzeniowski (1:56.52) and Japan’s Takeshi Matsuda (1:57.55) again fi nishing one-two.

Other medallists from Montreal that made the trek to Turkey included Japanese Olympic champion Ai Shibata, Ukrainian butterfl y sprinter Sergiy Breus, distance freestyler Yuri Prilukov (Russia) and British backstroker Liam Tancock.

Overall, 65 percent of the 32 individual events contested in Izmir had fi nalists from the corresponding event in Montreal.

Seven events had two fi nalists from the World Championships and the men’s 800m freestyle, women’s 800m freestyle and men’s 200m butterfl y had three.

Other high profi le swimmers in Izmir included Romania’s 2004 Olympic 200m freestyle champion Camelia Potec, Ukraine’s

50m breaststroke world record holder Oleg Lisegor and American Megan Jendrick (nee Quann) who won gold in the 100m breaststroke at the Sydney Olympics.

Jendrick took out the 50m and 100m breaststroke double, her 50m time of 30.88 faster than Brooke Hanson’s bronze medal winning time from Montreal of 30.89.

Conditions in Izmir were diffi cult for all swimmers with temperatures on pool deck soaring into the 40’s and travel times from the village upwards of an hour and 15 minutes.

There was also a short turn around with fi nals starting at 5.30pm local time.

The World Summer University Games have played host to many World and Olympic champions in the past including Russian great Vladimir Salnikov (1983), China’s Jingyi Le (1993), breaststroke legends Penny Heyns and Xuejuan Luo and more recently Yana Klochkova who swam in 2001 and 2003.

Australia’s own Olympic hero Jon Sieben also tasted University Games success, conquering all time greats Michael Gross and Matt Biondi in the 100m butterfl y at the 1985 Games in Kobe, Japan. •

On October 1st Olympic 200m butterfl y champion Otylia Jedrzejczak received head and spinal injuries as the result of an auto accident that also claimed the life of her 19 year-old brother Szymon. At the time of this printing Otylia was in hospital and her condition had improved. Polish team physicians were hopeful that she would recover and be able to return to swimming. The Australian Swimming community extends their condolence to Otylia and her family for their loss.

By David Lyall (Hanson Sports Media)

2005 Sport Leadership Grants for Women

Each category includes the following project areas:• Coaching • Offi ciating • Management (including administration) • Governance (board and committees) The

Program provides successful applicants with a one-off grant of up to $5,000 for individuals (applications must be through an incorporated organisation) and up to $10,000 for incorporated organisations.

Applications for the grants close on Friday 28 October 2005.

For grant application forms and guidelines please go to: http://www.ausport.gov.au/women/grants.asp

•

Wetronome will improve the stroke effi ciency of your swimmers.NSW inquiries to Tony Goodwin at [email protected]. All other enquiries to www.wetronome.com.au

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I N T E R V I E W I N T E R V I E W

Q Alan, did the performances in Montreal live up to your

expectations?

A Montreal turned out to be our best World Championships ever, but to be quite

truthful my expectations were tempered as it was a new look team with 14 rookies. It was the year after the Olympics and everyone is in a rebuilding phase. You don’t really know how your own troops are going to perform and what the other countries have in store either. There is no doubt that the results were far greater than any expectations I may have had.

Q It is always hard to single out one performance ahead of any others

but how did the Grant Hackett world record in the 800 metres freestyle sit in the world record swims you have witnessed?

A I have been lucky enough to see many world record swims in my time and they

all stand out. Grant’s swim has to be right up there among the best I’ve ever seen, notably Kieren Perkins (400 metres freestyle in Rome in 1994); Ian Thorpe’s world record to break that record at the Pan Pacs in 1999 and then again at the Sydney Olympics in 2000 and of course Grant’s 1500m freestyle at the FINA World Championships in Fukuoka. But Grant’s 800m was an enormous swim, inspirational for us all. We all stand in awe of performances like that.

Q And what a great coaching feat by his long serving coach Denis

Cotterell?

A Denis has been the one constant in Grant’s career and he deserves all the

accolades that come his way. It was another great coaching feat. Denis continues to learn more and more about Grant. He knows how to train him, how to coach him but what stood out in this preparation was the work they put in to his recovery. They both have those kinds of personalities and those kinds of traits that they want to push beyond previous limits

Off the blocks with Alan Thompsonby

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TELSTRA DOLPHINS MEDIA DIRECTOR, IAN HANSON PUTS HEAD COACH ALAN THOMPSON UNDER THE MICROSCOPE WITH THIS EXCLUSIVE SERIES OF QUESTIONS. Following the team’s success at the FINA World Swimming Championships in Montreal. The Dolphins won a total of 22 medals - 13 gold, fi ve silver and four bronze - the most ever by an Australian team at a world championship and equal the amount of gold medals.

in the training pool. But this time it certainly appeared they were able to compliment the training with the right recovery techniques in what was a very busy program from 200m through to 1500m. They were also able to put together an uninterrupted preparation, without injury and illness.

Q You must be proud of the way Grant Hackett has led the

Australian team both inside and outside the pool on his fi rst tour as team captain?

A Without a doubt. Grant is a great sportsman and a gentleman, who speaks

well as a spokesperson for the team. As head coach and captain I think we work well together and I think that’s important from where the team is coming from. He is an inspiring speaker at team meetings and it is a credit to Grant the way he carries himself within the team.

Q Can you give us a brief insight into what it is like sitting in the

grandstand as the head coach of the Australian team?

A You certainly look at things differently than when you are a team coach or

manager (roles which I have played over the last 10 years). You have a closeness to all the coaches and athletes especially after visiting their programs in the lead up to a major meet. It gives you a greater understanding of what the coach and swimmer goes through. You do feel a closer bond to every athlete, feeling some of what the swimmers and coaches go through whatever the results. It is rewarding and emotional as you go through the meet. I love it and wouldn’t have it any other way.

Q Is the current crop of women the best Australia has ever produced,

given that in 1956, Australia had the likes of Dawn Fraser, Lorraine Crapp, Faith Leech and Sandra Morgan?

A It is never easy to compare eras and results but at this stage you would suggest

the current crop it is of an equal standard to those of the 50s and 60s. The current crop of women is certainly outstanding. They were all very well prepared for this competition. They are great young ambassadors who continue to produce amazing results. The exciting thing is the depth and the fact that they push each other all the time. The hope is they will continue to improve and grow to form a swimming dynasty that will one day surpass that of the great swimmers of the 50s and 60s.

Q Did the men’s team warrant all the criticism leveled at it by

former head coach Don Talbot and former men’s coach Brian Sutton?

A I believe that no swimmer goes away to swim badly. I know that some of those

guys whose performances were not up to their own expectations have had a look back at their preparation to try and fi nd out where they can improve. I think some of the criticism was quite harsh. But there are some members of the team who have had a wake up call. On the other side of the coin, we do have some exciting young men waiting in the wings. Some have already taken their opportunities and over the next couple of years there will be others who will step up. Some of the current men will have to swim well to maintain their positions on the team.

Q What’s the best thing about being the head coach of the

Australian swimming team?

A I get to have my own room!! No, I think you better ask me again in December

2008.

Q Who has been the biggest infl uence on your career and why?

A Without a doubt the late Terry Buck who gave me my fi rst part time teaching job

and after my fi rst year of swimming coaching it became my life long passion and it became my goal in life to succeed in the sport. Terry gave me the cornerstones to build my career. He was always there supporting me and there is no doubt I would not be where I am today without Terry’s infl uence. I was able to follow in Terry’s footsteps not only as a coach but also into the team management roles which I thoroughly enjoyed. Terry was able to pave the way for my management roles on the National team and that’s where I wanted to be. I then had goals to earn a place on the National team as a coach and put my own swimmers on the National team. I could not have achieved this without Terry’s guidance. I would also have to

list long serving former National head coach Don Talbot and Australian Swimming team psychologist Clark Perry who have both had an enormous infl uence on my career.

Q How big a loss has Terry Buck been to Australian swimming?

A Terry’s death was a huge personal loss to me and of course to the sport in Australia

- he was like a father fi gure to us all. Here was a person who has been at the highest levels of every facet of swimming in Australia; as an athlete, a coach and manager as well as all the numerous positions in administration, within ASCTA as well as on the board of Swimming Australia. When you lose someone with all those experiences it is a huge loss. He was able to keep things in perspective and so often when things were getting a little too serious he was able to lighten up the situation. He was able to give us a reality check.

Q What was it like working with Don Talbot in your years as

assistant team manager and then team manager at the Sydney 2000 Olympic Games?

A There is no doubt that Don (with Terry) single handedly pulled the sport up by the

scruff of the neck and turned it from amateur to professional. In the early 1990s, Don and Clark (Perry) re-shaped the team. There is no doubt that we would not be in the position we are in now without Don. He was hard and placed high expectations on your job and position and it was rewarding being a part of that renaissance. The Sydney Olympics was the culmination of that previous decade and working with Don was so valuable to me and I knew where I wanted to go in the future. We still talk regularly as we did in Montreal. I continue to learn so much from him. We have a relationship which allows me to call him and him to call me when ever we need to and that’s healthy for my growth as I prepare for my fi rst Olympics as head coach.

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Q What was the best thing you learnt from the Talbot era?

A Don taught me a number of things. Certainly to take on board all the

information available when you are confronting an issue; to surround yourself with the best possible people and to be fi rm on your decisions.

Q You must be proud to follow in the footsteps of the likes of Terry

Buck and Don Talbot?

A It is interesting to look back on the infl uence of Revesby Pool where all

three of us coached. There must have been something in the water over at Revesby. Don coached there fi rst off in the 60s and then employed Terry before Terry took over the pool and he employed me. There is no doubt that you refl ect on how lucky you were to get into positions that you can only dream of. I thought Leigh Nugent would remain as head coach for a while but he chose not to and to continue his role as National Youth Coach. But

the opportunity came up to take on the reigns as National Head Coach and I am honoured to have this position and equally excited to follow Terry and Don.

Q With three years before we go to Beijing for the Olympics, is the

Australian team in as good a position as the Montreal medal tally suggests?

A There are a number of areas we need to improve on in both the women’s

and men’s events. Between myself and Leigh (Nugent) we are addressing our weaknesses and we are confi dent we can plug those gaps over the next couple of years. We did have some outstanding results in Montreal but we are not getting carried away. The US, as always are strong across the board but we have to watch the Japanese, the Russian men, the Chinese and the Canadians.

Q Is the hope of one day beating the USA on the Olympic medal tally

merely a pipe dream?

A Certainly not a pipe dream. But to do that then both men and women have to

be equally strong and then we will be in the position of achieving that. We are just short of them at the moment and they have people to come back as we do. It is a defi nite reality if we can improve in our weaker areas.

I N T E R V I E W

Q What do you have to do between now and Beijing to give the

Dolphins every chance of matching the Americans?

A We must continue to build on our depth. We will invest in international competition

and training camps as well as coach education and continue to provide opportunities for swimmers and coaches to gain as much experience as we can over the next three years.

Q What can be learnt from the Americans?

A There is no doubt that their racing skills really stand them apart from other

countries, particularly in areas such as relay change-overs; areas we are going to continue to target.

Q What is the best trait of the Australian swim team?

A The Australian Swim team is a great all round team. The team in itself is it’s best

trait. What they give each other, what each of them gives the team; the way they welcome new members and make them feel part of it straight away; and the three qualities we talk about on team. No matter what happens, continue to be confi dent, humble and tough. •

Keep up to date with the Commonwealth Games news and information through their website at: www.melbourne2006.com.au• Subscribe to the free e-newsletter• Follow the queens baton relay or even

nominate to be a runner in the relay!• Purchase tickets to sporting events• Get involved in the games - become a

volunteer• Check out the competition schedule• Purchase offi cial licenced products

in the online store. •

Site Search

The 12th FINA World Championships are coming to Melbourne in 2007. Keep your fi nger on the pulse with all news and events related to the championships from www.melbourne2007.com.au• Register for the online newsletter to

receive regular updates.• Put your hand up to be amongst the

action as a volunteer.• Be fi rst in line when tickets come up

for sale!

Are there any websites that are really useful to you as a Swimming Coach/Teacher? Let us know at [email protected]. •

1Check the latest travel advice for your destination and subscribe to receive instant

e-mail notifi cation each time the travel advice for your destination is updated.

2Take out appropriate travel insurance to cover hospital treatment, medical

evacuation and any activities, including adventure sports, in which you plan to participate.

3Before travelling overseas register your details online or, when overseas, register

in-person at any Australian embassy, high commission or consulate.

4Check to see if you require visas for the country or countries you are visiting

or transiting. Be aware that a visa does not guarantee entry.

The 12th FINA World Championships

5Make copies of your passport details, insurance policy, travellers cheques, visas

and credit card numbers. Carry one copy in a separate place to the originals and leave a copy with someone at home.

6Check with health professionals for information on recommended vaccinations

or other precautions and fi nd out about overseas laws on travelling with medicines.

7Make sure your passport has at least six months validity and carry additional copies

of your passport photo with you in case you need a replacement passport while overseas.

8Leave a copy of your travel itinerary with someone at home and keep in regular

contact with friends and relatives while overseas.

9Before departing Australia check whether you are regarded as a national of the

country you intend to visit. Research whether holding dual nationality has any implications for your travel.

10Obey the law. Consular assistance cannot override local laws, even where

local laws appear harsh or unjust by Australian standards. •

Copyright NoticeThis work is copyright. You may download, display, print and reproduce this material in unaltered form only

(retaining this notice) for your personal, non-commercial use or use within your organisation. Apart from any use as permitted under the Copyright Act 1968, all other rights are reserved.

• Where are you off to? Get travel advisories for your destination.

• What consular offi cials can and can’t do for you when you are overseas.

• Other information on passports, visas, embassies & consulates.

• Extensive travel tips

TOP 10 TRAVEL TIPS (reproduced from www.smarttraveller.gov.au)

WITH THE SUMMER SEASON APPROACHING AND MANY SWIMMING COACHES AND INSTRUCTORS WORKING IN OUTDOOR SITUATIONS.IT IS IMPORTANT TO KNOW SAFE STRATEGIES TO DEAL WITH ELECTRICAL STORMS.

Summer Storm WarningIf you see thunder or hear lightning

then you are in the “danger zone”. The greatest risk is at the edge of

a storm where eddies of positive and negative ions in the air create electrical discharges. Light travels extremely quickly whilst sound is much slower. When a lightning fl ash is seen, count the time until the sound arrives. A delay of 10 seconds means the lightning is 3 kilometres away (1 km = 3.34 seconds). A 10 kilometre distance from electrical activity is considered safe. Less than 30 seconds between the fl ash to the bang should activate immediate pool evacuation for all patrons to a safe area such as a car or an undercover area that is dry and away from electrical fi ttings.

If a storm is approaching and there is no electrical activity that does not mean that there wont be some about to occur, lightning

can occur when the sky is blue or it is not raining overhead. Other storm actions such as wind, hail and destruction accompany electrical storms, so be prepared. Once a storm has passed you should wait 30 minutes before recommencing outdoor activities. •

Supplied by SwimEd – Education by ASCTA.

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H I G H P E R F O R M A N C E




TAKING DANNI MIATKE FROM A PRECOCIOUS 14-YEAR-OLD TO WORLD CHAMPION IN THREE YEARS WAS AN ENORMOUS FEAT FOR CAREY AQUATIC HEAD COACH ROHAN TAYLOR . But as Hanson Sports Media’s DAVID LYALL discovered in this exclusive report, it was achieved as the result of careful planning, understanding and commitment - from both swimmer and coach. When Taylor decided to take on Miatke he knew there were several choices that both he and Danni would need to make to ensure the success of the union. Taylor believes that much of Danni’s success has come down to their ability as a team to commit to the task at hand and to learn from each other throughout the journey from Darwin to Montreal. Now, with Miatke completing her fi nal school exams before Commonwealth Games Trials preparations begin in earnest, Taylor is able to sit back and talk about his experiences in “growing” a young world champion and offers advice for rising swimmers and their coaches. DAVID LYALL reports....

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DANNI MIATKE came to Rohan Taylor’s Carey Aquatic club after the Northern Territory Institute of

Sport program in Darwin ran into fi nancial diffi culty.

While Danni arrived in Melbourne as an Australian Age champion she also brought with her a temperament that would need close supervision from the astute young coach.

Taylor explains: “Jay Davies was coaching Danni up in the Northern Territory at their Institute of Sport and there was a disruption in funding and Jay started looking for other opportunities elsewhere because she really felt that Danni had potential and didn’t want her to waste away in the Northern Territory.

“That’s no disrespect to anyone in the Northern Territory; I just think Jay recognised Danni was a bit of a handful and also with no disrespect to Danni because she knows she is very demanding.

Taylor made team work

How Rohan turned Danni into a World Champion

“TAYLOR REALISED THAT IN MIATKE’S SITUATION HE WAS TAKING ON MORE THAN JUST A COACHING ROLE AND WOULD BE PART COACH, PART GUARDIAN AND PART BIG BROTHER.”

and explained his coaching philosophy and also made a very valuable decision on how he would treat his latest prodigy.

“There’s a combination of things that happened when Danni fi rst arrived,” recalls Taylor.

“First and foremost it was about identifying the really important things that I personally believe, philosophically, are the important aspects an athlete needs to be successful.

“Obviously talent is a characteristic we can’t control but when Danni came to me it was very obvious she was a talented athlete. She had won a National age title.

“She had the runs on the board so I observed for myself what characteristics she was lacking. One of those was basic consistency in her discipline to train at a level that I thought was needed to continue pressuring herself physiologically.

“She had the ability to get in the pool and go at 60 percent and still go faster than most of the age groupers she was training with at 14, so it needed to be an individual thing.

“The two choices I had were, one: don’t put any pressure on her, let her do whatever she wants because she is talented and will still swim well anyway, or two, get Danni to achieve off the back of a hard work ethic .

“The fi rst option is a mistake that I think too many age group coaches make and they inherit problems later because that athlete is conditioned to being able to just take short cuts because they continue to swim fast on the back of their talent.

“If they are going to be an open level athlete, and Danni’s goal was to be, I had to give her every chance.

“I wanted her to become an open athlete off a hard work ethic so she could at least look at that and say ‘I got here through hard work and if I work harder I will get better’.

“That is what I set out to do from the time she was 14.”

Once that part of the collaboration was established, Taylor went about getting to know Miatke and mapping a path for her progression.

“Technical things for a coach come with the experience of observing the athlete and you can have a great technical model in your mind but you have to get to know the athlete personally and pick other things up,” Taylor said.

“I like to develop the technical model for what we want to move towards as we go on. I have it very clear in my mind now what we want to move towards for Danni’s butterfl y and freestyle but I didn’t have it when she was 14.

“It was more about work ethic.”Taylor realised that, in Miatke’s situation he

was taking on more than just a coaching role and would be part coach, part guardian and part big brother.

He believed the situation would work if they established trust and understanding so he gave Danni a few choices of her own.

“I thought things would work if I was prepared to work hard and be involved with her as an athlete, rather than look at her and say that she was going to change and I wasn’t,” Taylor said.

“So I thought well, ‘I’m prepared to take this challenge on, so I gave her three choices.’

“The fi rst choice I told Danni was ‘You’re going to be training with me under the system that I have in place now and I’m going to teach you as much as I know and you’re going to develop and as you get older you’re going to start contributing back into the program yourself through your experiences, and go on to fulfi ll your potential, whatever that may be’.

“Then I said she could take the second option which basically was ‘We’re going to disagree and you’re not going to do the things that I think are important and you’ll probably

“Jay phoned up a couple of coaches and I just happened to be one of them. Jay said she had this young girl and asked what the situation was at Carey, was there boarding, were there scholarships, etc.

“I told her we could probably look at something but I suggested she come down for two weeks to train and bring her parents down to have a look around. That was pretty much the fi rst initial call.

“Jay called back and said they were going to give it a go and she came with Danni for one of the weeks. It was very much a trial and she met the school principal and everyone who met her, took to her.

“Danni’s easy to have a conversation with and the principal recognised her potential and offered her some fi nancial support. Anyway she decided to give it a crack.”

As soon as the young Miatke started in his program Taylor sat down with his new charge

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last here for a little while and then you’ll go onto another coach from there’.

“Or thirdly I said ‘You’re not prepared to do what I think is required to be done and you’ll end up getting out of the sport’.

“I said ‘So those are the three choices, which one do you want?’ And she said, the fi rst choice and I said that’s the one that I want too.”

Coach and swimmer have been committed to the same thing ever since.

“Taking on the guardian role was obviously a little bit more than with my other athletes and I had to take more interest in her behaviour and the way she does her school work and a whole lot of other things which is a big challenge,” said Taylor.

“I remember saying to VIS program manager Bernard Savage ‘whatever happens I’m going to learn something from this and it’s going to help with future athletes and whatever

happens she’ll learn something from it too’.“As long as I kept that attitude I didn’t worry

too much about the outcome. I was going to get something out of it whether it was a positive or negative outcome.”

The fact Taylor has that close bond with his swimmers means they can help each other prepare for the physical and mental challenges that await athletes in their mid to late teens.

Taylor believes that this area highlights one of the biggest mistakes coaches in Australia make, and that is, not adjusting their programs for the athletes changing mental state.

“I think you have to be committed to the person or athlete because we as coaches spend 20 to 30 hours a week with them and we are a massive infl uence on their lives,” Taylor said.

“You can have no interaction in their personal lives with school, friends, family or you can show, and have, an interest in their

personal lives and you can want to help them in what ever way you can and let them know they’re your athlete.

“The coach needs to recognise that the athlete is going to mature physically, so the training needs to be more mature and then the athlete’s going to be mentally mature, so the coaches can’t speak to them or treat them in a way that they did when they were 12 or 13.

“I believe this is the biggest mistake that’s made in this country when you have an athlete, female or male going from pre puberty to maturation to post maturation into being a young adult, both the training and the way the athlete is treated needs to change.

“That’s why Australia loses a lot of swimmers because they get sick of being treated like children.

“The balance between discipline and helping the person needs to be recognised and coaches must teach what is required within the program but speak with them one on one and discuss things maturely.

“I really think that is a big area that is not really taken seriously.

“I think when an athlete starts running into tough times outside of the pool and their swimming suffers and the coaches are more prepared to throw their hands up and say “well that’s their problem, not mine”.

“You need to try to help them through and with the girls their body changes shape and it goes down hill.

“You may not get them back to being a good swimmer but you can help them understand and help them continue to enjoy the swimming and get something else out of it and stay healthy and fi t rather than run them out of the pool because they are not swimming well and you don’t know why so you’d rather give up on them.”

Taylor is passionate on this issue and gives an example born from his own experiences and is keen to highlight the need for coaches to be prepared for this important time in the life of his athletes.

He believes the coach can have, and should have, the maturity and responsibility to guide their athletes through what is a diffi cult time for any teenager.

“I think coaches are not addressing the issue of losing swimmers in the late teens proactively enough,” he said.

“If you take a 14-year-old girl - what’s going to happen in the next three years with this kid?

“She’s going to have school pressure, social pressure and, say she hasn’t had her period yet, which is important information that you need to know, she’s going to hit puberty soon

and her body shape is going to change. “If she has not grown to her potential,

looking at her parents, she may change even more.

“You have to prepare the athlete for that and make them understand that they’re not going to be able to jump on the blocks every time they want and swim fast, particularly as they get older and go through body changes.

“It’s a matter of preparing them for that and also saying ‘when we do go through this phase, this is what the training focus is going to be, we are going to focus on these areas because of certain things’.

“The athlete appreciates that and is a lot more willing to be open and honest and this should be taken seriously and as a priority by coaches!

“I think it is easier to just hide from these issues and say nothing than to be mature as a coach and sit down with the athlete and ask them to be mature and recognise what they are doing to help the process of development for themselves.

“Are they working harder in the gym to develop strength to weight because their body develops? We can compensate for that by dry land work and preparing for that sort of thing before it happens.

“That way the athlete knows they have some control over it and that feeling of control is a big thing.”

There is one area in particular that Taylor says has been invaluable in the development of Miatke and many more of Australia’s current crop of Telstra Dolphins.

The Fisher and Paykel Australian Youth program is one that saw Miatke thrive and Taylor says is the best program in the world for elite young swimmers, preparing them to arrive on the world scene fi t to win.

“The F&P program is second to none in the world,” he beamed.

“For coaches and athletes you can’t go past our youth programs in Australia.

“You get exposed to great team preparation and it’s all practice for performing and it gave Danni the ability to get into a team and work her way up to being one of the top swimmers in that team.

“You see that as common practice for a lot of the kids that come through those youth teams.

“They rise through to perform really well on the youth teams and then they get on the Telstra Dolphins team and they do the same thing.

“Even if it’s a brief moment on the youth team they are really able to maximize their

opportunity and that’s what they are there for. “Those that never maximise their

opportunities may be getting exposed earlier but there are others who cope and when they do get the runs on the board they gain confi dence.

“Then when they do get on the senior national team they think ‘hey this is a very similar environment to the ones I’ve been in and they think ‘wow!’ I can swim well at this meet’.

Taylor is also using his role as President of ASCTA to promote this sort of preparation all the way down to club level.

“Preparation for the biggest stage is one reason I am pushing the Club Development Scheme around Australia because a coach can create that same environment in their own club,” he says.

“You will then have kids coming out of a club team environment into a State team or National Youth Team and then onto a senior national team ready to perform.

“There are a lot of good ways to get exposure to that type of environment.”

Taylor also thinks the youth program helps swimmers, coaches and even managers when they return to their home program.

“The F&P program is great for coaches and managers as well as the athletes.

“As a coach who has been involved in the youth program through Bill Sweetenham’s time and with Leigh Nugent I think it’s invaluable.

“I learnt so much from that and so have my swimmers, including Danni.

“Danni now recognises that she comes back from team trips more motivated and that transfers into her training and just being professional.

“She continues to learn that and also she really enjoys her team mates and so if she comes back and trains harder and more professionally and is more determined because she has got a little more opportunity it goes onto the rest of the group.

“The younger kids now say ‘there is a role model for me and I’m going to watch what she does’.

Miatke’s improving level of enthusiasm and professionalism relates all the way back to Taylor’s coaching philosophies of working hard and putting something back into the program.

“That’s where my philosophy of teaching Danni, and any of my swimmers for that matter, at 14-years-of-age about working hard and being an athlete and what it takes to be successful,” Taylor says.

“If I had taken the easy option and let Danni start with bad attitude she might come back from a representative trip and do what she wants because she is talented.

“That will rub off on the rest of the kids and they will think they can do things by half measures as well and that’s where you create a bad culture.” •

“I THINK YOU HAVE TO BE COMMITTED TO THE PERSON OR ATHLETE BECAUSE WE AS COACHES SPEND 20 TO 30 HOURS A WEEK WITH THEM AND WE ARE A MASSIVE INFLUENCE ON THEIR LIVES”

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The fears and tears of a golden girl

AFTER DANNI MIATKE WON THE 50M BUTTERFLY AT THE 2005 TELSTRA TRIALS SHE WAS RANKED NUMBER TWO IN THE WORLD. But a couple of extremely well forecasted goals by Taylor helped keep her on the path to glory.

Danni and Rohan were not daunted by her lofty ranking leading into the FINA World Championships

in Montreal and even looked at ways to further improve before they got to the starting blocks.

“I didn’t feel any great expectations leading into Montreal,” Taylor said.

“We probably fl ew under the radar a little bit from outside infl uences.

key areas and then in training we implemented some opportunities for her to work on that.

“They were starts, underwater work, upper body strength and kick; little things like that.”

The pair then mapped a path to the fi nal that eventually led to the gold medal.

For Taylor it was all about swimming times the pair knew were achievable and not worrying about her opposition.

On the blocks for the fi nal was Swedish world record holder Anna-Karin Kammerling, her team mate Therese Alshammar, German veteran Antje Buschschulte and American wonder girl Natalie Coughlin - enough fi repower to scare off even the toughest 17-year-old.

Taylor also highlighted the need for Miatke to be mentally prepared to swim her fastest in the fi nal and history shows she carried out the plan to the letter.

“I felt, and I said this to her ‘if you get in the fi nal you never know what will happen and you should be prepared to swim your fastest swim in a fi nal,” Taylor said.

“I really focused on that because I wanted her to swim her fastest swim in the fi nal so that she gave herself the best chance rather than letting it all out in the semi just to make the fi nal and then get there and barely improve or even go slower.

“That happens a lot so we had a plan to disperse her energy over the heat, the semi and really let it go for the fi nal.

“That is not the fi rst time I have sat down together with an athlete and put that plan together and it’s probably only the second or third time that an athlete has actually executed it to the letter.

“Some times they don’t pull it off because of experience and here is a kid who has never had any experience pulling it off straight off the bat in an event where you can’t make a lot of mistakes because of the short distance.

“You either nail it or you don’t and in fact she didn’t even fully nail it because her fi nish was out so we know there is a faster swim in her already.

“The really cool thing was we just continued to follow the plan we had set three or four months before.

“Internally we really looked at it, we recognised the rankings were, or could be false.

“I didn’t think that Danni wasn’t capable of getting up there if she swam her best time, I just thought there were a few others in there that would jump up and go a little faster.

“We sat down and said ‘ok where can you improve, what can you do better over the next three months’ and we just selected some

“When we sat down and looked at what we thought would make the semi and then the fi nal, and obviously what would medal, we looked at what she was capable of and it all seemed to fi t in.”

Hindsight is a wonderful thing and Miatke’s performance not only showcased her wonderful talents but also exposed the genius of Taylor, a man so in touch with his athletes that he almost scripted all three of Miatke’s races perfectly.

In fact, things went so well the pair hardly needed to talk about each upcoming race at all.

“We said ‘go 26.5 to 26.8 in the heats’ and Danni said ok and was thinking about that and she swam 26.56.

“The next plan was 26.3 to 26.5 in the semis, which basically was a PB, would make the fi nal and she did 26.30.

“In the fi nal I had her down for 26.0 and she did 26.11 so the funny thing was we didn’t need much discussion because she knew she was on track.

The only slip up was Miatke’s emotional outburst just before the fi nal.

“The only stress I had was just before she went into marshalling and we were just playing

four square and two square out the back and she just burst out crying out of the blue and I thought ‘what’s going on here?’ Taylor said.

“That was something, but I had to be calm and I said ‘look you’ve done everything you have needed to do so just go out and have fun and be yourself’ and really I think she just needed a way to show me and herself that she was nervous and she was like ‘ok I’m nervous and I’m going to cry, here I’m crying!’”.

“I believe because we are so close I was able to provide some calming infl uence for her. I felt that if she’s upset I can’t be.

“It’s funny because my brother-in-law was at the Duel in the Pool and we were all kicking back in the sun relaxing and he said ‘you have an easy job just sitting back nice and relaxed’ and I told him about the crying in Montreal.

“I said ‘mate let me put you in front of a 17-year-old kid who’s about to step up in lane four of a world championship fi nal and is balling her eyes out and you can tell me how fun and relaxed that is’.” DAVID LYALL. •

“FOR TAYLOR IT WAS ALL ABOUT SWIMMING TIMES THE PAIR KNEW WERE ACHIEVABLE AND NOT WORRYING ABOUT HER OPPOSITION.”

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FINA Changes to Breaststroke RulesSW 7.4 (New Wording)

Push off (turn) or dive start in a streamlined position.

Dolphin kick during the ‘power phase’ of the long-pull.

Finish the long-pull with a streamlined body position.

Recover the arms close to the body.

Breaststroke kick as arms stretch toward the surface.

Head breaks the surface as first armstroke begins.

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During each complete cycle, some part of the swimmer’s head shall break the surface of the

water. After the start and after each turn, the swimmer may take one arm stroke completely back to the legs. A single downward dolphin kick followed by a breaststroke kick is permitted while wholly submerged following which, all movements of the legs shall be simultaneous and in the same horizontal plane without alternating movement.

A single dolphin kick is now permitted as part of the long underwater stroke performed by breaststrokers following a dive entry or following a turn. The wording of the FINA rule does not stipulate when the dolphin kick may be performed. However, most

Implications of this rule change:swimmers will feel that combining the dolphin kick with the ‘power phase’ of the armstroke produces the greatest forward propulsion. Coaches may want their swimmers to experiment with timing the dolphin kick to other phases of the underwater stroke.

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BELOW: DON’T LOOK AT THE WATER!

Members of the Telstra Dolphins with their eyes focused anywhere but the

water they are about to dive into.

LEFT: TWO WISE MEN Vince Raleigh and Greg Salter at training.

RIGHT: CAPTAIN COURAGEOUS

Telstra Dolphins Team Captain Grant Hackett

prepares to complete one of his 5432 swims on tour.

BELOW: DISSECTION Denis Cotterell does the math on Grant Hackett’s 1500m freestyle.

BELOW: BREAKFAST OF CHAMPIONS Andrew Lyttle, Bruce Steed, Alan Thompson, David Wilson and Bernard Savage enjoy coffee and doughnuts at morning training.

2005Behind the scenes at the

FINA World Championships - Montreal

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2005 FINA World Championships

RIGHT: BIG NIGHT! Bernard

Savage and head coach Alan Thompson arrive at training to fi nd News Ltd

photographer Michael Dodge fast asleep.

ABOVE: DOLPHIN COVE Telstra Dolphins Australian Swim Team headquarters at the pool in Montreal.

ABOVE: STEED’S PRAYER Bruce Steed and Mary Pendergast lead members of the Telstra Dolphins through a rare and secretive prayer ritual.

BELOW: LIGHTS, CAMERA, NO ACTION World renowned cinematographer Bernard Savage fi lms the unknown at training

ABOVE: HERE’S TO BROTHER BRETT, BROTHER BRETT... Brett Hawke try’s to prove to coach Ian Pope that he can chug a litre of water.

BELOW: BRAINS TRUST Mary Pendergast, Bronwyn King, Dan Kowalski, Bruce Steed and David Wilson on pooldeck in Montreal.

CHEER SQUAD The Telstra Dolphins in full voice at the World Championships in Montreal.

RIGHT: MISSING HAIR Stephan Widmer and Dave Mason

wonder where Bruce Steed has hidden their missing

hair.

RIGHT: BACK-STROKER Team massage therapist Katie

Pettifer works on Andrew Lauterstein.

ABOVE: ON STRIKE The Telstra Dolphins women’s team decide enough is enough.

BELOW: FUN AND GAMES Something really funny just happened on the other side of this room.

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If we take a look at Australia’s performances historically in these events it is clearly

revealed that we have been very little threat to the rest of the world, apart from a handful of individuals who have achieved minor places at this level.

What are the reasons behind our lack of impact in this event? In my observation there are a number of issues which contribute to our lack of performance in this area. • In Australia there is a tendency

to narrowly focus on specifi c events and resist multi-skilling our swimmers.

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What about the Individual Medley?AT THE OLYMPIC GAMES THERE ARE FOUR GOLD MEDALS AWARDED FOR THE INDIVIDUAL MEDLEY EVENTS. The medals are available in the 400im and the 200im in the men’s and women’s events.

• Coaches and swimmers may not be completely aware of the aerobic conditioning that is required for the 400im event, and conversely the anaerobic/speed conditioning requirements for the 200im.

• Swimmers are reluctant to accept that the medley can be their major event and elect to stay in the comfort zone of their preferred stroke and distance in spite of the fact that their best opportunities might lie with the medleys.

• The medleys are swum as a secondary event. Often as an add-on or fi ll in event.

Some recent performances which support the premise that talented swimmers can multi-skill are seen in the results achieved by -

Tom Dolan : Sub 2.00.00 backstroke, sub 1.50.00 fs, sub 3.50.00 fs, world record holder for the 400im.

Martina Morokova : sub 2.00.00 fs, 58+ fl y, 54+ fs, Olympic silver medallist 200im.

Kristina Edgerseki : World record holder 200bk&100bk, world record holder 200 & 400im. Olympic gold medalist in all of these events.

Michael Phelps : World record holder 200fl y, 1.56+ 200bk, 1.45+ 200fs, 51.0 100 fl y, World record holder 200im and 400im.

The examples are many but unfortunately there are not many Australians on the list of multi event swimmers who were also successful at the 200 or 400 im at the highest international level. Australia recently had Justin Norris who made his presence felt internationally as a 200 fl yer and a 200 and 400 individual, medley swimmer and now Lara Carroll is shaking the individual medley tree in the 200 and 400 events. For Australia to make an impression internationally on individual medley swimming we need more than one or two swimmers knocking

at the door. History will tell us that our success tends to come when we create a pack of swimmers competing at a high level in a particular event. Evidence of this phenomenon has been most recently demonstrated in the men’s 100 butterfl y event where Australia consistently had the top two in the world along with three other Australian swimmers in the top ten. The same occurred for the men’s and women’s 200 freestyle, the men’s 100 fs, the men’s backstroke and it’s now very apparent in the women’s 100 freestyle and women’s 100 and 200 breaststroke. Australia needs to create the same scenario in the 200 and 400 individual medleys in both the men’s and women’s events.

Talent identifi cation is a key factor in determining the ultimate success of any program implemented, with the aim of developing international class medley swimmers. Bill Sweetenham in his capacity as

national youth coach encouraged Australian coaches to adopt an individual medley approach to training and developing the young age group swimmer. While this is very good advice and a sound philosophy it’s palatability is low mainly because we are a success driven society and our age swimmers and their parents are interested in short term success, which they know they can achieve through concentration on their best strokes and events. Success is the most seductive infl uence in sport; the challenge is to lure the swimmer through this same attraction to performing at a similar level in the individual medley events.

Where will our medley swimmers come from? Coaches are best advised to look at their most talented swimmers and make an evaluation of the time and effort which has gone into developing the best stroke and event for that swimmer. We will usually fi nd that it will be far in excess of the other strokes. If the swimmer demonstrates ability in two or three other strokes then there is a distinct possibility if more time was spent on improving the technique and conditioning of those strokes, then the medley events will become a serious addition to their main event, without being detrimental to the performances in their preferred stroke.

It is common to fi nd swimmers who are competitive in freestyle, backstroke and butterfl y but left found wanting in breaststroke, which is generally enough reason to shy away from the medley. I’m sure many potentially great medley swimmers have been lost as a result of this attitude. With some perseverance and some sound breaststroke coaching advice the average breaststroker can be dramatically improved, resulting in the creation of a great medley swimmer. A living example of improving a weak stroke (in this case breaststroke) is 200im Olympic gold medallist, Massi Rossolino who came from a middle distance freestyle back ground. Massi’s weakest stroke was breaststroke but with some excellent technique development and training

he produced the fastest breaststroke leg in the 200im at the Sydney Olympics. He effectively turned a weakness into a strength. Here is an example of a swimmer who swam in the fi nals of the 200fs and 400fs at the ‘96 Olympics who looked at other event opportunities. Any decision to change a swimmers event focus carries with it an inherent risk but with good planning accompanied with attention to detail signifi cant achievements can result.

Training for the individual medley requires paying attention to the technical development and the aerobic and anaerobic conditioning of the four strokes. At the same time the continued development of the swimmer’s preferred stroke is also paramount. It is common to see the accomplished “imer” successfully competing in fi nals internationally in specifi c stroke events and as key relay team members. The challenge for the 400 im swimmer is to be world class in at least two strokes in the 200m events and for the 200 im swimmer to be world class in at least two strokes in the 100m events.

The 400 medley is essentially a middle distance event and as such requires a distance/middle distance, high volume, aerobic, conditioning approach without neglecting the all important race speed components present in a well balanced preparation. The swimmer needs to be very well conditioned in butterfl y so that the fi rst quarter of the race can be swum fast yet conserving energy. The legs must be well conditioned ensuring that the fl y kick is propulsive but unforced. A high level of aerobic conditioning is also essential for the backstroke where the legs are again conserved in conjunction with a free fl owing propulsive arm turn over, building into high power output in the fi nal 40m of the backstroke leg. The legs now come into their own in the breaststroke following their conservative use through the butterfl y and backstroke legs. Breaststroke emphasizes different muscle groups than those employed in the other three strokes, so it is important to build the fi rst 25m then extend

the effort for the remaining 75m. Following the breaststroke the arms provide the majority of the freestyle power while the legs build into the freestyle kick with the fi nal 50m being performed with a very strong six beat kick similar to the fi nal 50m of the 200fs event.

The 200 medley requires signifi cant aerobic conditioning as is the case for any 200m stroke event, but the anaerobic/race speed development is particularly important. Similar to the 400im the butterfl y must be very well conditioned particularly from the aspect of minimizing the lactic acid build up. Again the fl y needs to be propulsive yet light on the legs with the aim of generating speed with minimum effort. The backstroke leg should capitalize on the under water fl y kicking opportunity and once up and swimming the remaining 30 - 35m of the backstroke must be attacked being mindful of conserving the legs. The breaststroke is often the defi ning quarter of the medley and is best performed with an effi cient, leg dominated approach. The conserving of the legs practiced through the butterfl y and the backstroke helps set up the powerful freestyle fi nish. Once the freestyle rhythm has been established the stroke cadence is built rapidly in an effort to reach and sustain the highest speeds of the race; this can only be achieved with a powerful six beat kick.

The specifi cs of race strategies for the individual medley vary according to each swimmers strengths and weaknesses. The coach and the swimmer determine predicted splits and subtleties of technique. Once the race model has been established then the training plan can be developed which will cover all aspects of the preparation.

The race strategies previously outlined for the 200 and 400im are general and as such only provide a broad overview of how the events are swum. In the November/December 2005 issue of the magazine we will discuss technical, physical and psychological conditioning for the individual medley events. •

• Australia gives most recognition to the freestyle events.

• Medley based training doesn’t fi t into the Australian training, philosophy/paradigm of freestyle and butterfl y focused programs.

• Preparing for the medley is complex and requires specifi c space allocation. Pool space is a restricted commodity in most programs.

• Limited talent identifi cation of the medley type swimmer.

• Acceptance that specifi c stroke weaknesses cannot be overcome, which prevents the medley from becoming an option. This type of thinking is particularly true with the attitude of many swimmers and coaches toward breaststroke.

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vsI. Theoretical IdeasA. Coach Reese believes that swimmers need both long course and short course training.B. Easy gain, hard gain. 1. Find a way to make a swimmer get faster, even if it kills them. 2. As swimmers get older and faster, it is harder to make them go faster. a. At the beginning of one’s swimming career, any training and technique changes that the coach gives will make one faster. b. As one’s technique improves and one’s training increases, there are smaller and smaller changes that one must make to improve.C. Set the swimmer up to be the best that they can be. 1. Michael Phelps’ training gives Coach Reese permission to train his swimmer better. 2. Phelps is the best hungry and hard trainer.D. The level of coaching that you reach is the coach that you are on your worst day.E. You can’t just “psych” people up all the time to perform well. 1. Doe Councilman and the de-adrenilization factor.

Short Course

2. There is more to this than trying to fi nd an easy way.J. Find out how to stretch the bubble by breaking it (by not playing it safe).K. Take the ego and personal feelings out of the equation for the swimmer.L. Where do you want your swimmers to end up? 1. Continual improvement. 2. Fun is going fast.M. Competitive spirit 1. One cannot win all the time. 2. Racing well and competing well is what’s important. 3. Is competitive spirit genetic or learned.N. Having children 1. No pain like the pain of raising children and maintaining a family. 2. Great tool for learning about life and yourselfO. The key complaints of the men’s team at University of Texas. 1. The women’s team gets more equipment than us.

2. Coach Reese does not want them to feel comfortable. 3. One cannot move forward if one is comfortable all the time.P. Develop your swimmers properly 1. Coach Reese’s personal research study. a. Athletes who did swimming and dryland performed better over time than athletes who just swam. b. Athletes who did swimming and dryland had fewer injuries over time than athletes who just swam.

2. 7 and younger swimmers a. Safe and fun b. Dryland run and play c. Run and jump for distance d. Throwing with both hands e. Kick with both legs f. Well-rounded g. Time-limited tag games h. Horizontal ladders i. Gymnastics; simple and safe tumbling j. Kick k. Dive in deep water l. Stroke work with fi ns m. Water play n. Tag in water o. Tricks p. Training - 5-10 minute continuous swims q. Do something continuously - kick, swim... r. Relays and races s. Repeats t. Consistency

3. 10 and younger swimmers a. Dryland with good technique 1) Running 2) Changing speeds and distances 3) Relays 4) Stopping and going 5) Run - dive roll - run 6) Horizontal ladder 7) Straight arm hand

QUESTIONS

1What yardage would you recommend for younger

swimmers? Ideally, time the rest and limit the time when swimmers are not doing something.

2Play with kids of all ages? Everyone enjoys playing. Swimming is

a part of life. Long term focus is tough.

3What amount of running do you recommend?

If athletes want to do more running, let them. There is a time in the season to taper off the running. Running is important at the age group level.

4How do you handle your college kids?

Help them determine what their needs and wants are. Remember that they are testing you a little.

5Need to offer a variety of training to our kids because

they are not getting it in gym class? Coach Reese recommends it because they need it, because they are not getting it in gym class, and because they have no recess.

Long Course 8) Hang with 90 degree bend 9) Push-ups, limit by time 10) Sit-ups, safety fi rst a) not crunches b) with tubing, so go slow on the way down c) back problems tend to occur in those who do not exercise. 11) Graduated 4 second let-down pull- ups or chair-ups. b. 10-20 minute straight swim and kick. c. Stroke work 1) Use drills 2) Do best technique with drills or it’s not worth it. 3) Basic to success. d. Half laps e. Stroke work, full swim at good speed. f. Everyone is trained as a distance swimmer and a 400 LM. swimmer.

4. 14 and younger swimmers a. Lower body dryland 1) lunges 2) running 3) jumping 4) hops and squat hops b. Core body dryland 1) crunches 2) sit-ups 3) vertical sit-ups c. Push-ups, variations d. Safe gymnastics e. Rope climb, up and down f. No weights g. Set standards for moving to higher level group 1) 40-80 push-ups in 1 minute 2) 80-100 sit-ups in 2 minutes h. Light weights only if any weights at all. i. 20-30 minute continuous swim and kick j. 6 x 500 a 7:30 #1= Swim, #2 = 400 Swim/ 100 Kick, #3 = 300 Swim/ 200 Kick, #4 = 200 Swim/ 300 Kick, #5 = 100 Swim/ 400 Kick, #6 = 500 Kick. k. More intensity

2. One must live and work at a high level of performance rather than getting “psyched” for a particular event.F. There are so many coaching options; one cannot have blanket principles. 1 . The best choice for the swimmer at that time is the choice that will ensure the swimmer’s best performance in the future. 2. Determining the best way for the athletes to progress takes some fi guring out along the way.G. Michael Phelp’s strengths 1 . 56 minutes for 5,000. a. 55 seconds per 100, 50 times. 2. He is beyond aerobically fi t. 3. He lives on his legs. a. 10 x 100 kick with board @ 1:10.H. Everyone until the age of 15 should be trained for the 1500 Free and the 400 l.M. 1. Don’t make the mistake by letting kids choose to specialize is one event too early. 2. Make the swimmer’s lifetime career strong. 3. Train and race the mile.I. How many of you are happy with the way your kids are swimming? 1. Is your theory working for you?

l. Measure success of program by meeting all of your swimmers’ needs. m. Sprint n. Distance-oriented repeats o. Best way to increase aerobic ability is to increase heart stroke meter, especially when 12 and younger. p. Long free swim, not always timed.Q. Long swimming is important 1. Continually add on to training. 2. One week, do a 3000 swim, the next week do a 3000 plus something else, the next week do a 4000, the next week do a 4000 plus something else, etc. 3. An increased fi tness level helps one live at a higher level of body functioning.R. Coaches have the greatest opportunity of anyone in our work.S. The only thing that you take with you is that which you have given to others. •

www.swimmingcoach.org

Notes by Laura Matuzak

Training

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TESTING ATHLETES FOR DRUG USE IS AN IMPORTANT PART OF EVERY SPORT. Swimmers at the elite level will soon fi nd that regular drug testing is part of the job. The process of drug testing is strictly regulated and it is important to be familiar with the rules.

During competition, athletes selected for drug testing are advised at the end of a race. Immediately on

leaving the water, a drug testing chaperone will advise the swimmer that he or she has been selected for testing and will be asked to sign a notifi cation form.

From this point, the swimmer has one hour to present to the drug testing area to “sign in”. Signing in takes fi ve minutes and involves fi lling out a form and presenting a piece of identifi cation (usually a passport or driver’s licence). If the swimmer has other races, it is important to notify the drug testing chaperone at the time of notifi cation so that a time extension can be formally requested.

There will be water and sports drinks available in the drug testing area. Feel free to take a few bottles and remember to check that they have not been tampered with. After signing the notifi cation form, the athlete is free to complete any further commitments such as warming down, getting changed, attending medal presentations or preparing for other races. Swimmers and support staff should focus on ensuring that the swimmer performs all

normal activities with minimal disruption. Make the drug test fi t around the normal routine as much as possible. Swimmers can have a support person present throughout the drug testing process. The support person can be with the swimmer at all times except during the actual passing of a urine sample.

When the swimmer feels ready to pass urine, he or she selects a container. Then a chaperone of the same gender will accompany the swimmer to a bathroom. The swimmer will be directly viewed passing urine, undressed from the waist to the knees, with both arms exposed from the elbows to the fi ngertips. The swimmer must carry the urine sample back to the processing area. Nobody else may touch or handle the sample at this stage. A drug control offi cial will lead the swimmer through each step involved in preparing the urine sample for analysis. The swimmer selects a foam sample collection kit containing two glass bottles. The numbers on the box and the bottles should be the same. This is verifi ed by the drug control offi cial, the swimmer and the support person. The swimmer must check that the bottles are clean, with unbroken seals. The swimmer pours urine into bottle A until the drug control offi cial advises him or her to stop. Then the swimmer pours urine into bottle B until the drug control offi cial advises him or her to stop. Occasionally the swimmer will not have produced enough urine for testing, so a second urine sample will have to be collected. The swimmer then seals bottles A and B, then replace the bottles into the foam collection kit and seals that too. The drug control offi cial will take a few drops of urine left in the original container, to check it for

“specifi c gravity” and “pH” level. The urine must be within certain parameters in order for it to be acceptable for testing. If the urine is outside the parameters, the swimmer will remain in the drug control area until a suitable sample has been produced. Sodium bicarbonate “Sodibic” tablets can raise the pH of urine, delaying the production of an acceptable sample by several hours.

Sometimes blood tests are also performed. This occurs in the presence of the chaperone, the drug control offi cial and the support person. A trained phlebotomist will place a tourniquet around the swimmer’s arm and extract blood from a vein in the elbow region. Once the phlebotomist has completed the procedure, the blood sample is only to be handled by the swimmer until the sample has been sealed.

The drug control offi cial will instruct the swimmer to place the blood sample into a glass bottle and seal the bottle. The swimmer must advise the drug testing offi cial of the names of medications he or she is taking, any Therapeutic Use Exemptions that he or she may have in place and of any blood transfusions received in the preceding six months. These will be recorded. The date, place and swimmer’s contact details will also be noted.

The swimmer and support person will be asked to read the drug testing paperwork. There is space at the bottom of the form where any concerns about the drug testing procedure can be outlined. Don’t be shy! If anything happened outside the drug testing regulations it is very important to write it on the form! If there are no concerns both the swimmer and support person should sign and date the

form. The chaperone, drug control offi cial and phlebotomist will also sign the form. The swimmer will be given a copy of the drug testing paperwork and then he or she is free to leave.

The sample collection kit will be sent to a laboratory for analysis, with paperwork that states the date and place of collection, but not the name of the swimmer. All positive tests will be immediately reported to the swimmer concerned. Swimmers are usually not informed if the tests are negative, however, you may request notifi cation of a negative test if you choose. Remember that being drug tested can be stressful, especially for swimmers tested for the fi rst time and for younger athletes. I

A guide for swimmers, coaches, parents and support staff

What to do when your swimmer has a drug test.

Occasionally the swimmer will not have produced enough urine for testing, so a second urine sample

will have to be collected.

The swimmer then seals bottles A and B, then replace the bottles into the collection kit and seals that too.

The drug control offi cial will take a few drops of urine left in the original container, to check it for “specifi c

gravity” and “pH” level.

If there are no concerns both the swimmer and support person should sign and date the form.

strongly advise all athletes to have a support person present. It’s also good to talk to other swimmers about the experience. All Australian elite swimmers and coaches should have a copy of the Australian Sports Drug Agency (ASDA) Anti-Doping Information Handbook, which is updated in January each year. Athletes should call the ASDA Hotline 1800 020 506 to order the handbook and to check the status of any medications they are taking.

There is further information about testing in the handbook, or log on to the ASDA website www.asda.org.au. Think of drug testing as an opportunity to prove that swimming fast can be done without using banned drugs! •

For further anti-doping information contact ASDA at:

Postal addressPO Box 345Curtin ACT 2605AUSTRALIA

Email .................................. [email protected]

Phone ............................... +61 (0)2 6206 0200(general enquiries)

Fax ...................................... +61 (0)2 6206 0201

Hotline ............................. 1800 020 506 (drug specifi c enquiries)

The Australian Sports Drug Agency (ASDA) deters the use of banned doping practices in sport through education, testing, advocacy and coordination of Australia’s anti-doping program.

ASDA’s vision is for Pure Performance in Sport.

To check the status of substances over the phone call the Drugs in Sport Hotline on 1800 020 506 between 9am - 5pm (EST) Monday to FridayThe ASDA Drugs in Sport Hotline is a confi dential, free call service for athletes and their support staff that offers information on the status of Australian pharmaceutical medications and substances in sport.

A unique reference number is provided to each call as a record of the inquiry. Athletes in doubt about the status of a substance or medication should check the Hotline.

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The stats don’t lie... it’s tight at the top

IT IS WITH SOME MONOTONY THAT I HAVE HEARD COACHES FROM A WIDE RANGE OF SPORTS REPEATEDLY TELL THEIR ATHLETES THAT “THE LITTLE THINGS MAKE THE DIFFERENCE” IN COMPETITION, AND “YOU’VE GOT TO GET THE SMALL THINGS RIGHT.” However, almost with the same regularity I witness athletes cutting corners and trying to fi nd a short-cut to success. Unfortunately there are no short-cuts, and the little things are critical.

The results of a short statistical review of the 2005 FINA World Swimming Championships

demonstrate the importance of the small things. Forty gold medals were won during competition. Twenty eight of these were won with a margin of less than one percent! The largest winning margin was Leisel Jones’ victory for the 200 metres Breaststroke, where she won by 2.91 % from second placed Anne Poleska of Germany. The 200 metres Butterfl y provided the closest race of the meet, and a fantastic battle between Otylia Jedrzejzak of Poland and Jessica Schipper. The fi nal margin between them was four one hundredth’s of a second and when calculated in percentage there was a difference of 0.031%. Getting the little things right is critical. It may mean fi rst

rather than second place, eighth rather than ninth place, and making the Australian Swim Team rather than just missing out.

One critical element is remaining process focussed. For many young swimmers, making the Australian Swim Team is a popular goal. Not overlooking the achievement of making a team with the likes of Hackett, Thorpe, Henry and Jones, or the new breed of swimmers including Lauterstien, Brodie, Miatke and Barratt; this achievement should only ever be considered part of the process. Athletes on their fi rst national team often express mixed feelings; some feel little or no expectations, while some report the pressure of high expectations.

Many athletes benefi t from having a season plan that encompasses “the next phase” after nationals, that is: preparation for major international competitions. The advantage of establishing such a plan is that it encourages athletes to remain process focused and view the trials as merely a stepping stone, and not the whole picture.

Another critical element is developing effective routines. At the highest level of competition, great athletes are not only defi ned by physical or technical abilities, but also their ability to be mentally superior. At the World Short Course Championships in Indianapolis 2004, the USA swimmer Kaitlin Sandeno had an impressive routine behind the blocks. Her routine on pool deck was identical for each swim, no doubt playing a vital role in her winning four gold medals. She took her time, was the last out of her chair and made everyone wait for her. She looked in complete control and oozed confi dence and focus. Did you notice the way she walked and the way that she held herself with her head up and chest out? It would be interesting to determine whether her routines increased her level of confi dence and inturn assisted her to achieve a good performance. She looked ready to race, and assured that she could do the job.

and television cameras. The whole experience can be very daunting for a novice; however the State Championships and World Cup provide the perfect opportunity to fi ne tune any pre-race strategy. An easy place to start is to examine the things that you or your swimmers did when successful. Success leaves clues. Build and adjust these small, but critical, elements to build confi dence, performance and a success mindset. •

of international competition. For instance, conversing with other swimmers to reduce nerves is not a reliable option because fi nding someone at international competition also wants to talk about the “O.C.” or the football may be diffi cult! Listening to music, practicing relaxation exercises or using attentional focus strategies might be more benefi cial.

Many swimmers will also benefi t from developing strategies to deal with the crowd

At the World Swimming Championships in Montreal this year, I again observed that athletes’ behaviour in the marshalling area and behind the blocks is often related to their performance. Athletes’ overall composure was often refl ective of their thought processes and also often predictive of their performance in the pool. The development of a positive routine for the marshalling area and behind the blocks can therefore be critical for many athletes. It was obvious when Michael Phelps was in race mode. On went his trademark black head phones and he had a steely look on his face. Once again, just by the way he looked, it was clear he was there to do the job. His focus didn’t seem to move off his lane and he didn’t appear to acknowledge the crowd. He just stood up and continued his own preparation for the race. Interestingly Phelps didn’t have his headphones on before his heat of the 400m freestyle (Phelps missed a place in the 400m fi nal).

Athletes need to develop positive performance routines, and build on them as their experience grows. Athletes often develop routines that are effective for state and even national competition, however are rarely as effective under the pressure

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© Sport The Library/ Robb Cox

© Sport The Library/ Robb Cox





MOST OF US ASSOCIATE INCREASES IN TRAINING LOAD WITH INCREASES IN FITNESS LEVEL. What we often overlook is the fact that the real gains in exercise capacity occur when the body and muscles are at rest.

While practice is where we see times improving, the underlying adaptations to this training

actually occur while the body recovers from this workload. So, while workout is the all-important stimulus that initiates the adaptation process, the majority of the body’s “metabolic rebuilding” occurs while the body is at rest (i.e. during recovery).

Cool Down • Eat • Stretch • Massage • Sleep

These are the fi ve key components to an optimal recovery that all swimmers should understand, believe in, and most importantly, practice on a regular basis. Here’s why:

Cool Down and RecoverySwimming at high intensities, such as during racing and tough sets, can cause metabolites like inorganic phosphate, ADP, hydrogen ions, and of course, lactate, to accumulate in the muscles. A build-up of these metabolites is associated with conditions that can ompromise the next swimming performance.

Cool down (active recovery) facilitates the removal/ utilization of lactate after a race or tough set. The intensity of the cool down infl uences how quickly this removal/utilization of lactate occurs. Too high an intensity may produce additional lactate, while too low an intensity may not create enough circulation to remove/utilize the lactate any faster than standing around would (passive recovery).

Because sprinters tend to have and engage more fast-twitch muscle fi bers than distance swimmers, they tend to produce larger

amounts of lactate than distance swimmers. This also means that it tends to take longer for sprinters to remove/utilize accumulated lactate after races and other tough swims.

Therefore, the recommended intensity and duration of a swimmer’s cool down depends on the individual’s distance orientation and event:

Distance Orientation

Duration of Cool Down

Intensity (Heart Rate)

Sprinter (50-100 m/y)

25 min Easy (120-130 bpm)

Middle Distance (200-500 m/y)

20 min Easy-Moderate (130-140 bpm)

Distance (+500 m/y)

10-15 min Moderate (140-150 bpm)

At meets where a warm down pool is not available, swimmers should complete their active recovery on land. This should include active stretching, light jogging, arm rotations and/or other land-based exercises that engage the same muscle groups used during the swim. Even on land, this type of activity increases the blood circulation and removes/utilizes metabolites faster than passive recovery alone.

Nutrition and RecoveryThe primary fuel source for most swimmers during training is carbohydrate. During high intensity swimming, such as racing and completing tough sets, this carbohydrate comes from circulating blood sugar and glycogen, the storage form of carbohydrate. Over time, as glycogen is used, it must be replaced to avoid depletion. Should glycogen stores become low or depleted, circulating blood sugar shares the burden of supporting the demands of tough workouts and races with the body’s last resort high-intensity fuel source, protein. Since this protein usually comes in the form of muscle protein, it is easy to see how long-term failure to replenish glycogen can lead to tissue breakdown. Combined with

the tissue breakdown that is a normal result of hard exercise (and an important part of the adaptation stimulus during training), it is also easy to see why poor nutritional recovery usually rears its ugly face in two forms:

1. Daily Training Indicators (chronic/long-term)

• complaints of “lead legs” and/or “can’t keep up”

• elevated resting heart rate• elevated heart rate on typical sets, and/or

2. Meet indicators (acute/ immediate; usually on the back end of a meet)

• lower post-race peak lactate• diminished lactate recovery• feelings of fatigue• elevated resting heart rate• longer post-race heart rate recovery

Effective nutritional recovery maintains energy and limits tissue breakdown, especially during periods of high volume/high intensity training, and both carbohydrate and protein are essential to the plan. One of the key factors to keep in mind is that the “window of opportunity” for maximizing glycogen repletion starts to close as soon as exercise stops and lasts for about two hours. Therefore, the most effective ways to make the most of your recovery time and maximize the training adaptation are:• Start the replenishment process during

practice if workout is longer than an hour.• Eat a substantial carbohydrate snack with

some protein immediately after practice or within 20-30 min of fi nishing a workout.

• During hard training, add another post-workout snack 45 minutes to 1 hour later.

• Eat a main meal within 2 hours of fi nishing workout.

• During meets, eat a high-carb/moderate-protein snack immediately after your prelims race and immediately after your fi nals race, then again after cooling down.

Swimming and The Art of Recovery

• Substantial means 1.2-1.5 g of carbohydrate and .25-.4 g or protein per kg of body weight (*kg=lbs/2.2)

• Include all sources of carbohydrate, such as colorful fruits and juices, milks, yogurts, breads, cereals, etc.

• Include various sources of protein, such as meat, peanut butter, milks, yogurt, cereals, legumes, etc.

• Include liquids to replenish lost fl uids.During its time off, the body will adapt, but

only if provided with the right fuels at the right times. For many swimmers, ensuring good nutrition is like a full-time eating job! Not only

is the goal to replenish glycogen, but also to ensure a high level of circulating protein, vitamins and minerals to combat tissue breakdown during subsequent swims and recovery periods and maintain hydration to optimize metabolic effi ciency (a fancy way of saying that water allows the body to access the nutrients it needs when it needs them).

Stretching and RecoveryStretching is a key component of the daily training plan for athletes. It plays an important role in the recovery process and in preparing for the next training session. Stretching increases blood fl ow to muscles, stimulates the passage of amino acids (building blocks of protein) into muscles, accelerates protein synthesis in cells, and inhibits protein breakdown. These processes help the muscle repair itself and improve the body’s ability to recover in time for subsequent practices or competitions. Stretching as part of recovery can also reduce the chance of injury and enhance stroke technique during subsequent swims. Its effects on increasing fl exibility and range of motion allow the arms and legs to move freely and unencumbered.

A few important directions for stretching:• Stretch when muscles are warmed-up.• Stretch major muscle groups (lower leg,

upper leg, back, shoulders, neck).• Hold each stretch for 20-30 seconds.• Do not bounce.• Do not stretch to the point of feeling pain.

If you stretch and feel pain, you may be at risk of tearing a muscle.

• Do not hold your breath. Breathe freely and stay relaxed.

Keep in mind that not all athletes are built the same. A stretching routine that works for one person may not work equally as well on

Swimming and the art of recovery

another person. A stretching program should be designed for the individual, taking into consideration individual needs and body type.

Massage and RecoveryMany swimmers face chronic muscle soreness, fatigue and tightness around peak training times and during multiple-day swim meets. Sports massage, which involves the rhythmic compression of muscle tissue, stimulates blood circulation during recovery. Similar to active recovery, the blood circulation can help cleanse the tissue of metabolic wastes and reduce the delayed onset of muscle soreness.

Massage during recovery can alleviate muscle tightness and induce mental relaxation. This can improve power output efforts and/or subsequent swimming performances that may otherwise be compromised by psychological tension or a muscle’s inability to fully contract or relax. By alleviating muscle discomfort and spasm, massage during recovery may also improve training and racing performances that have been compromised by strength, endurance, fl exibility and/or technique limitations associated with pain.

The appropriate use of massage, both post-race and postworkout, can facilitate the overall recovery process and contribute to the prevention and management of overuse injuries.

Sleep and RecoveryAs mentioned previously, the majority of the body’s muscle rebuilding occurs while the body is at rest. Therefore, in order to benefi t the most from the work done during practice

and to perform optimally, it is important for athletes to get suffi cient sleep during their time away from the pool.

Getting too little sleep can hinder recovery from exercise by impairing glucose metabolism, increasing cortisol levels (causing decreased tissue repair and growth), and compromising immune function. Not only is protein breakdown reduced during sleep, growth hormone is released during this time. Sleep also helps maintain optimal emotional and social function during the day.

Due to individual differences in recovery time, there is no set duration of sleep that

every athlete should get. An important point to keep in mind when it comes to sleep is that every athlete has a different optimal amount of sleep (7 hours of sleep may be optimal for some, while 9 hours is optimal for others).

It is recommended that athletes keep a sleep log that tracks the number of hours of sleep per night. This should be correlated to how they feel during the day and their ability to recover after practice. Over time they will be able to determine their individual optimal amount of sleep based on parameters/correlations from their daily sleep log.

Cool Down • Eat • Stretch • Massage • Sleep

Remember: Whether it’s daily training or the biggest meet of the season, what you do with your recovery time can and will affect your next swimming performance. Incorporate recovery into your training plan. Understand it. Believe in it.

DO IT! Train smart...Swim Fast!

For more information on swimming physiology, nutrition, and sports medicine, visit www.usaswimming.org

www.swimmingcoach.org

© Sport The Library


NAMERick VanderzantCLUBYeronga ParkFAVORITE FOOD Smoked Eel, Dutch Croquettes (family recipe)FAVORITE BEERAmsterdam Mariner (Made by grolsh) FAVORITE WINESoft Red/Merlot/anything under $10FAVORITE CITY FOR EATINGMelbourne (any restaurant at St Kilda Beach)

HOW OFTEN DO YOU COOK AT HOME?Hot brekky 4 morningsDinner weekends

FAVORITE DISH TO COOKAny breaky (omelette etc, or Lamb shanks- Ian Hewetsons Recipes)

In the Kitchen with PedroFINALLY ITS HERE, A LIGHT HEARTED SIDE TO ESCAPE FROM SWIMMING. For many in the swimming fraternity it can sometimes feel as though meal time is the only relaxation time. This page is here for those that appreciate good cuisine, fine beverages and appreciate good company over wining, dining or just having a bunch of your swimming mates over for a meal and beers. Let’s take some time to forget about the wins & loses, disgruntled parents and the stress of success.

Some of the best times I have had in swimming are over a beer and a meal with coaching mates and coaches

you have never met before. Some of the best education you can have is talking training with a few coaches. Swimming is no different to fishing, as the night goes on your toughest main set gets longer and harder and no one coached it better then you!

Outside of the pool some of the best times are when there’s NO swimming involved, like meeting gorgeous women (or men for the ladies out there!), or going to the local markets at nationals & buying smoked eel, walking into a bar where you’ve never been before finding bongos playing Christian type songs being sung.

My favourite way to eat this months dish is slices over a nice crisp garden salad, dressed with a red wine balsamic vinegar with a dollop of yogurt and cucumber dip.

Ah, great times. I hope you enjoy.Chef Pedro

Recipe of the Month

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FAVORITE PERSON YOU HAVE ENJOYED DINING WITHAnyone I am bunking with. Recently Chris Urcqhart

FOOD EXPERIENCE WITH SWIMMING First night in china away with AUST team, we were starving, eating some chicken dish in a restaurant when someone found a rats head and realised we were eating rat not chicken. It tasted good, somethings are better not known.

Thanks RickWatch out for Ricks favourite recipe in the next issue. •

Add all ingredients together in a bowl, no particular order, mix well, add chicken, coat completely, cling wrap and place in fridge (min 1 hour - max 2 days)

TO COOK: Breast - on the Bar-B-Que (Whole, Sliced or Skewed) Thigh Bone In - on oven tray until cooked (Pre heat oven to 190 degrees,)Thigh Bone Out - wet dish, add beef stock or cream on top of rice, or in a stir fry with vegies.

TANDORI CHICKENINGREDIENTS• 6 d/spn pataks

(original Tandoori Curry paste)• 4 tsp brown sugar• 4 figs sliced thinly• 50 mls red wine

(the one you’re drinking it with)• 40 mls olive oil• 1 hand full of shelled and

bashed pistachio nuts• 4 pieces of chicken

Records from the earliest time of European settlement show that Australians have been at risk in this

environment with many drowning over the years.

Some telling statistics in Australia1

• 1 in 5 residences have a pool. Many others have rivers, canals, dams and lakes in close proximity.

• There are over 7,000 accessible ocean beaches.

• There are an estimated 60,000,000 annual beach visitations.

• After car accidents, drowning is the biggest preventable cause of childhood fatalities in children and youth of Australia.

• More Queensland children under 5 were drowning than die in car accidents prior to the introduction of pool fencing legislation.

• For every drowning there are 4 near drowning incidences that require hospitalization.

The Australian Aquatic Industry

• It is estimated to cost the community between AUS$370,000 and AUS$463,511 per drowning death or approximately AUS $100 million each year overall.

• Surf Life Saving Australia has 280 clubs patrolling 330 beaches and 107,000 members, rescuing more than 11,000 people each year.

The role and place of aquatic activitiesThe life saving movement commenced operations in Australia in the 1890’s and formalised into a movement in 1907 in response to the increasing risk of injury to recreational swimmers as people began to “enter the water” more and more.

With aquatic environments being so accessible, Australians have increasingly found more creative ways to play in the water.

The aquatic environment is now an intrinsic part of everyday Australian life from “womb to tomb”. This may be for work, recreation or some other form of activity.

The role of InstructorsIn order to immerse ourselves in this aquatic environment, many people have increasingly sought instructors with the knowledge to teach basic aquatic skills.

Many instructors in recent times have: a. specialized in tutoring niche groups such as• Infants• Preschoolers• Juniors• Adults

THE MAJORITY OF AUSTRALIANS (AND INHABITANTS OF MANY REGIONS OF THE WORLD) HAVE HISTORICALLY RESIDED NEAR THE COASTLINE AND ALONG INLAND WATERWAYS USING THESE ENVIRONS AS A READY SOURCE OF FOOD, TRANSPORTATION AND RECREATION.

• special needs such as physically or mentally challenged

• culturally and linguistically diverse populationsb. focused on skills for specific environs such as • Open Water• Surf• Swimming poolsc. diversified into instructing other aquatic

activities such as• coaching junior to elite swimmers • Lifesaving• SCUBA instruction• Water polo• Synchronised swimming• Underwater hockey• Fin Swimming• Diving• Aqua aerobics• Hydrotherapy d. followed pathways to • Presenting, assessing, lecturing and mentoring

other instructors• lifeguarding• venue management• program management

The ability, opportunity, experience, training and likes or dislikes of the instructor are all factors that affect the type of client group and career pathway chosen by each individual.

The main area of employment demand is for instructors of swimming and water safety to 5-12 year olds (primary school age).

Employment demand in the aquatic industry is similar to a pyramid with most demand at the base for swimming and water safety instructors with the instructor demand tapering off as client’s skill levels increase.

A range of qualifications and experience will assist Instructors to gain employment.Complimentary qualifications are• Specialist extension Instructor courses• Bronze rescue awards especially Bronze

Medallion and higher, Pool Lifeguard• Pool Plant Operators Certificate• Green, Bronze, Silver, Gold Coaching

Licences. •1 – National Water Safety Plan 2004 -2007 Australian Water Safety Council.

RECREATION• Boating• canoeing• kayaking• jet-skiing• Sailing• Swimming training and

competitions, • Water Polo• Synchronised Swimming• High Diving• Underwater Hockey• Deep water running• Fin Swimming• open water

• distance swimming• Water Skiing• Wake boarding• Para gliding• Surfing/Kite boarding• body boarding• Surf skiing• Fishing• Triathlon• Diving• Snorkeling• Spear Fishing• Enjoyment• Socialisation

WORK• Fishing• Diving• Mineral Exploration

and extraction• Recreational Services• Science/research• Education• Tourism• Aquaculture

OTHER• Hydrotherapy• Fitness and physical development• Non load bearing exercise• Aqua aerobics• Lifesaving• Transportation• Drinking water supply• Firefighting• Drinking • Cooling ponds• Industrial use• Hygiene and household use• home aesthetics• farming

Some examples of aquatic work, recreation & activities are:

WANTED• Stories • Favourite recipes • People you want profiled • Etc etc etcSend to Pedro... [email protected]

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“I THOROUGHLY ENJOYED MY EXPERIENCE AT THE INTERNATIONAL CONFERENCE ON TREASURE ISLAND. It was a thrill and an honour to share this time with so many leaders of our industry, all of whom are always willing to share their wisdom, experience and knowledge, and at the same time show genuine interest in what I have to offer. The speakers were inspiring and the location beautiful. It was all so well organised. But most of all I enjoyed the time spent with my peers who truly make this the best industry in the world!”

Shawn Read, Shawn’s Swim School, Melbourne

A unique blend of education, entertainment, inspiration, networking and recreation was

planned for the inaugural International Swim Schools Conference - and all this was achieved.

As host, Swim Australia took the gamble of booking the entire Treasure Island for the group. This proved a masterstroke, with interaction and relaxation greatly enhance. Those with families accompanying also felt safer in the inclusive environment.

Over seventy delegates from Australia, Canada, New Zealand and the United States were enthralled by keynotes Bruce Sullivan and Laurie Lawrence. Bruce, a recent ARI Conference regular, had people examining in depth their personal characteristics and how this impacts on their Swim School (workplace) and other interpersonal behaviours.

During the day, Laurie introduced his teaching practices; while at night - as an after dinner speaker - he had the crowd enthralled

Swimming Australia Limited’s website. The hits for 04-05 have just been reported with an average of 12

million hits per month. On the Home Page is the icon “Swim School”. This links directly to the Swim Australia website.

Bub Hub’s website. With over 15,000 users per month, this site targets parents of babies and toddlers. Bub Hub uses Swim Australia as its information source in the Learn to Swim section. The link to our Registered Swim Schools section is listed fi rst.

Kids Alive website. The only link to Swim Schools on Laurie Lawrence’s site is to Swim Australia.

Our Website - www.swimaustralia.org.au Google is by far the main search engine used in Australia (approx. 70%). When searching for ‘Swim Schools’, Swim Australia comes up FIRST! Swim Australia also

Helping parents find registered swim schools

lists near the top (on the all important fi rst page (i.e. Top 10) on the other two major search engines.

To improve right across the board and ensure our leading status is maintained, Swim

Australia is investing $6,000.00 with a leading IT company to further optimise the website.

Swim Australia is continuously looking for great-fi t partners to

spread our message:“Learn to Swim ... it’s GREAT!”; and

“look for a Swim School registered with Swim Australia” We have now linked with the Parents, Babies, Children EXPO, with the fi rst highly successful event just held in Brisbane.

And here’s a massive one: Medibank Private, Australia’s largest Health Insurer with over 3 million members, will be doing a direct mailout to 1.3 million members in October - with Swim Australia a feature.

Apply NOW to get your Swim School registered with Swim Australia and don’t miss out on these unique opportunities. •

MORE AND MORE PARENTS ARE USING THE INTERNET TO SEARCH FOR PRODUCTS AND SERVICES - INCLUDING SWIM SCHOOLS. Here’s how Swim Australia is leading the way:

by stories of excellence one minute and dancing to Marcia Hines’ “Rise” the next.

The Aquatic and Recreation Institute was well represented by Vice-President Scott Hewitt. Scott had this to say:

“Mixing and learning from the largest and most successful private swim school operators from around the world was an amazing experience. The ideas that were shared are something you will never read in a text book. The venue of Treasure Island and the organisation of the conference was world class and Swim Australia, in particular Ross Gage should be applauded. My family and I made many friends and will keep memories that will last forever. Having attended many conferences both within Australia and Overseas, Treasure Island’s, Inaugural International Swim Schools Conference is by far the most enjoyable I have ever attended. Bring on Maui.”

Naturally, exclusive use of a tropical island surrounded by a marine park ws hard to take! Snorkelling, paddling and laying on the beach was often the order of the day. Some ventured further out for scuba diving and visits to other islands. Cocktails on the beach for sunset was also mandatory.

As a special treat, a number of the group took part in the annual fundraising swim around nearby Beachcomber Island. They were joined

by legends Shane Gould and John Konrad. Well done to Richard Cahalan (Carlile Swimming) - fourth in the Open division, and Peter McMahon (Ipswich Swim Factory) - fi rst in the over 50’s.

Swim Australia’s partner, the United States Swim Schools Association will host the second International Conference. Maui in Hawaii during January 2007 is the early tip. This promises to be another special occasion exclusive to swim schools registered with Swim Australia.

“We found this to be one of the most benefi cial conferences we have ever attended. The international mix of participants coupled with their wide variety of teaching environments and styles led to a great learning experience. The presenters kept challenging us to re-examine both ourselves and our pre-conceptions about people in a continuing effort to improve our management skills. Time well spend in a beautiful setting.”

Bob Hubbard, Hubbard Family Swim School, USA. •

Fabulous Fiji

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Jul: The 3rd annual Swim WEST Conference was conducted in Perth with Bruce Sullivan providing being the keynote. The nearly 100 participants unanimously endorsed the excellence of Bruce’s presentations.Aug: A coup for ASCTA with Swim Australia hosting the inaugural International Swim Schools Conference. This was conducted on Treasure Island, Fiji with 53 Australian delegates and other attendees from Canada, New Zealand and the United States. A fuller report is included in this publication.Sep: The 5th annual Swim TOUR concluded with Dave DuBois doing: a. Management Workshops (Systemising) in

Rockhampton, Cairns, Albury and The Entrance, and

b. Teaching Workshops (Infants) in Caloundra (partnering ASCTA Qld), Melbourne, Sydney and The Entrance.

Oct: A second leg of the Swim TOUR kicks off with Laurie Lawrence presenting a ‘Teaching the Strokes’ seminar series. This is partnered with a Huggies Kids Alive promotion. The following centres will be involved: Sydney, Newcastle, Woollongong, Canberra, Albury, Melbourne, Hobart, Adelaide, Perth and Brisbane. This is a rare opportunity for teachers to be exposed to Laurie’s knowledge and inspiration. Nov: Laurie winds up the series with seminars in Cairns, Townsville, Rockhampton, Gold Coast, Sunshine Coast and ToowoombaThe usual publications/communications have been maintained; ie, Swim BYTES, Swim UPDATE and Swim FILES. Additionally new items have been loaded into the Library on the website: www.swimaustralia.org.au

What’s been happening in Swim Australia’s Professional Development and Lifelong Learning Division

2005-06 Plan for Swim Schools Registered with Swim Australia (SARSS)Sept 05• 3 x Swim BYTES; 1 x Swim UPDATE• Swim TOUR continues with Dave DuBois• Swim WEB update, including LIBRARY October 05• 4 x Swim BYTES; 1 x Swim FILES• Swim Tour part B commences with Laurie Lawrence• 3 x Activity Sheets• Swim WEB update, including LIBRARY November 05• 4 x Swim BYTES; 1 x Swim UPDATE• Swim Tour part B continues with Laurie Lawrence• Swim WEB update, including LIBRARY• New CSA for TV December 05• 3 x Swim BYTES; 1 x Swim UPDATE• Swimming MATTERS no. 8• Swim WEB update, including LIBRARY January 06• 3 x Swim BYTES; 1 x Swim UPDATE• 3 x Activity Sheets• Swim WEB update, including LIBRARY February 06• 4 x Swim BYTES; 1 x Swim FILES• Swim WEB update, including LIBRARY• New CSA for TV March 06• 4 x Swim BYTES; 1 x Swim UPDATE• Swimming MATTERS no. 9• Swim WEB update, including LIBRARY

April 06• 3 x Swim BYTES; 1 x Swim UPDATE• 3 x Activity sheets• Swim WEB update, including LIBRARY May 06• 3 x Swim BYTES; 1 x Swim FILES• 8th Swim Australia Conference, Gold Coast – expanded with breakout sessions• 3rd Swim AHEAD – Jeff Metzger’s ‘Boot Camp’, Gold Coast• 7th Swim Australia Dinner & Awards & Expo• Swim WEB update, including LIBRARY June 06• 3 x Swim BYTES; 1 x Swim UPDATE• Swimming MATTERS no. 10• Swim WEB update, including LIBRARY July 06• 3 x Swim BYTES; 1 x Swim FILES• 3 Activity Sheets• Swim WEB update, including LIBRARY August 06• 3 x Swim BYTES; 1 x Swim UPDATE• 6th National Learn-to-Swim Seminar Tour commences• 4th Swim WEST Conference• Swimming MATTERS no. 11• Swim WEB update, including LIBRARY

When you register your also get Statement of Registration, Rego Certifi cates & Stickers, USSSA Associate International Membership Certifi cate, Media Release, 5 x Leisel Jones Born to Swim posters (version 4).

Hackett, the 25-year-old undisputed world 1500 metres freestyle king, is arguably Australia’s fi ttest

sportsman. His golden record at the last two Olympic

Games and the last four FINA World Championships are testament to a career which just keeps getting better and better and faster and faster.

But while Grant chalks up over 70 kilometres a week in the water and has the work ethic of a gladiator, he has not always been the healthiest swimmer in the pool.

Grant has faced a constant battle with viruses and infections, which often robbed him of valuable training time and made him fi ght harder than he had to for his gold medal successes in major international competitions.

Add Immune Plus from BioSource into the Grant Hackett mix and he has found a way of helping his body fi ght day-to-day illnesses.

Immune Plus capsules contain 200mg of Australian freeze dried Glycomax(tm) Lactoferrin.

To fi ght day-to-day illness, the body naturally produces Lactoferrin, a bioactive, multifunctional glycoprotein (containing 689 amino acids) found in the whey protein fraction of bovine (cow) milk.

Lactoferrin is also found in human colostrum, breast milk, tears, and other secretions of the human body, reinforcing its use in a broad spectrum of applications in human health.

Two or more Immune Plus capsules per day supplements the immune system’s supply of Lactoferrin - providing more of what the

Immune Plus - the source of Grant Hackett’s success

body naturally produces. “I just want to wake up feeling 100 percent

every day,” said Hackett today at the offi cial BioSource launch of Immune Plus, which he has revealed played a major part in his healthy preparation for the major 2005 championships.

“Knowing you are fi tter than you have ever been but you are constantly battling your health can be so frustrating.

FAST FACTS on BioSource Immune Plus • Supports, promotes and enhances the immune system• Supports the immune system while undergoing therapy or clinical care• Assists in the maintenance and improvement of well being in the body• May play an important role in defense mechanisms against bacteria, fungi and viruses• May play an important role in immune regulation• Is an iron binding glycoprotein that may facilitate iron absorption• Has anti-oxidant properties, helping reduce the risk of free radical formation BioSource Immune Plus will be available in pharmacies from September.

• Has anti-oxidant properties, helping reduce the risk of free radical formation

M E D I A R E L E A S E

“I never want to go through again what I had to endure during the Sydney Olympics and again during the Athens Games.

“So when we spoke to the team at BioSource we had no hesitation in taking their advice to try and ensure that my body was healthy enough to handle the rigors I was constantly putting it through.

“With all the extra stress from my heavy workload, my body would invariably succumb to infection.

“Whether I’m training or racing I always strive to improve my performance - to reach new goals.

“But to achieve these goals, your body has to be in the best possible shape.

“Now I am taking Immune Plus to supplement my body’s immune system my focus is on what really matters - the pool.

“Immune Plus has been great for me and now I’m pleased to announce Immune Plus is available for all Australians.

“It is important to ensure your body is in the right shape to fi ght your own day-to-day battles....even if you don’t swim all the laps that I have to.”

For further information please contact:IAN HANSON - DirectorHanson Sports Media Pty. LtdPhone: (07) 5522 5556 Mobile: 0407 385 160

GRANT HACKETT HAS REVEALED THE SOURCE OF HIS WORLD BEATING SUCCESS IN THE POOL,. a secret that has helped him maintain the one worrying part of his life... his health.

Hansen Sports Media


FINIS - SwiMP3

The New SwiMP3 underwater MP3 player is an incredible audio

experience. Imagine listening to hours of your own music during your swim workout. The SwiMP3’s innovative sound transfer technology offers exceptional underwater sound quality. The SwiMP3 is fully waterproof and can be used with all of the competitive swim strokes.

The SwiMP3 is not simply a portable music system for the pool, but a training tool. It consists of a waterproof player unit that slides onto a set of goggles (which come with the player) that secure the unit to the back of the head. Selling for $299 the SwiMP3 has 128MB of memory. Two cheek-phones extend from the body, each connected

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GO Club UpdateTopic Of The Month“New Website”

ASCTA is currently looking at upgrading our website ASAP to provide better

services online for members. The ability to resource information, store and deliver these resources to members is an untapped opportunity. ASCTA will need feedback on areas that coaches would like to see more of through the website. Here is a some of the website tools ASCTA will be looking to provide:

1. Online registration2. Resource library3. Expanded shop4. Coach Forum

5. Archives - magazines, articles, sports science info and online video clips.6. E-newsletter7. State Branch pages

• ASCTA would like to invite all coaches to submit ideas to the offi ce re: the website and possible additional services. Email:

• [email protected]

GO Club Update

SAL:1. Sent out GO Club standards to all clubs2. Telstra Incentive Scheme launched.3. MOU with all State Associations for delivery

of GO Club workshops and forums for Clubs, Offi cials and Coaches.

ASCTA:1. Development and production of CD

summary of Club Coach roles and also Club Standards. These will be free to clubs and coaches that attend GO Club workshops provided by the State Associations. Each CD provides links to websites that provide information and resources to access.

2. Coordination with SAL, States and State Associations in the delivery of GO Club workshops and ongoing development of resources and delivery.

Telstra Swimming Assistance Fund

This is a program provided by Telstra and the Swimming Foundation designed to supply

grass roots swimming clubs in Australia with the opportunity to obtain subsidised equipment for the essential operation and development of their Club. The fund will be offered to all affi liated swimming clubs that have completed and submitted the “GO Club PB” club development workbook. Go to the Swimming Australia Website for more details at www.swimming.org.au

Book Of The Month‘Sports Coaching Cultures’By Kathleen Armour, Paul Potrac and Robyn Jones.

The art of coaching is recognising the situation, recognising the people and responding to the people you

are working with... that’s the big thing to handle people’. This groundbreaking new coaching studies text offers a view of coaching that begins with the coach as a person, and coaching practice as a complex social encounter. There are interviews with 8 practicing elite sports coaches, and discusses the four key themes in sports coaching. Available from bookstores (Publisher Taylor & Frances Ltd)

Editors Corner

As 2005 roles to an end it gives all of us a chance to review the past summer and winter seasons.

With swimming in Australia at an all time high in popularity it amazes me that our membership numbers are still dwindling. SAL and ASCTA have clearly identifi ed the area of Club swimming as a key to a turn around and capitalisation of the sports popularity.

With the roll out of GO Club and the future opportunities for the new ASCTA offi ce to re focus on members needs, I feel the time is now for coaches to become proactive in participation and the pursuit of knowledge.

I have said this many times before; ASCTA member’s participation and feedback will drive forward the sport.

In closing I would like to welcome our new ASCTA Offi ce Staff:Kaylee George - Project ManagerJoanne Ashby - Offi ce Administrator

Both Kaylee and Jo have been working long days with Ralph bringing the new offi ce up to speed with registrations and also getting current and new programs off the ground.

Thank youRohan Taylor - ASCTA President

through a single wire. These phones are likewise secured by the straps and positioned at the side of the goggles.

For further information contact Aqua Shop on toll free number 1300 132 852 or www.aquashop.com.au

• ASCTA would like to invite all coaches to submit ideas to the offi ce re: the website and possible additional services. Email:

• [email protected]

Tgrass roots swimming clubs in Australia with the opportunity to obtain subsidised equipment for the essential operation and development of their Club. The fund will be offered to all affi liated swimming clubs that have completed and submitted the “GO Club PB” club development workbook. Go to the Swimming Australia Website for more details at www.Website for more details at www.swimming.org.au

FINIS


November 2005M T W Th F S S

1Melbourne Cup

2 3 4 5 6

7 8 9 10 11Telstra FINA World Cup 1 - Durban

12Telstra FINA World Cup 1 - Durban

13Telstra FINA World Cup 1 - Durban

14 15 16 17Skins Meet - Sydney

18 19Telstra FINA World Cup 2 - Sydney

20Telstra FINA World Cup 2 - Sydney

21Telstra Swimmer of the year Awards

22 23 24Telstra FINA World Cup 3 - Daejon

25Telstra FINA World Cup 3 - Daejon

26Pacifi c School Games - Melbourne

27


29 30

All dates are accurate at time of printing but subject to changePlease email [email protected] if you would like events listed in the Calendar.

New ASCTA Web Site

ASCTA Calendar

December 2005M T W Th F S S


2 3 4

5 6 7 8 9 10 11QLD Open & Age Champs

12QLD Open & Age Champs




16QLD Open & Age Champs NSW State Champs

17QLD OW Champs NSW State ChampsSA State ChampsWA Distance Champs

18NSW State ChampsSA State ChampsWA Distance Champs

19 20 21 22 23 24CHRISTMAS EVE

25CHRISTMAS DAY

26BOXING DAY

27 28 29 30 31NEW YEARS EVE

NEW ASCTA WEBSITE TO BE LAUNCHED

IN NOVEMBER 2005

MAKE SURE YOU KEEP CHECKING

WWW.ASCTA.COM A NEW SITE IS

CURRENTLY BEING DESIGNED AND WILL

BE LAUNCHED IN NOVEMBER 2005.

THE NEW SITE WILL INCLUDE:

• ONLINE REGISTRATION

• ONLINE ACCREDITATION

• COACHING & TEACHING FORUMS

• COACHING & TEACHING EDUCATION

• SPORTS SCIENCE

• ONLINE STUDY PROGRAMS

• UPDATED ONLINE STORE

Check out our new website atwww.ascta.com

OFF THE BLOCKS WITH ALAN THOMPSON · Acknowledgements to Sport the Library, Hansen Sports Media,...

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