INTRODUCTION

2014-2015-Brecksville School Swimming & Diving Handbook

Table of Contents

Introduction 2

Training Rules 4

Team Membership4

General Training Rules4

Attendance 4

Practice Attitudes 5

Uniform 5

Travel and Dress Code5

Swim Meet Guidelines 6

Violations 6

2011-12 Swimming and Diving Schedule7

2011-12 Varsity Swim Roster8

Varsity Letters10

Training 11

Introduction 11

CSI Training Principles 11

Flexibility 12

Anaerobic Threshold (AT) 13

VO2 Max 14

Lactate Pace or Race Pace 14

Motivational Articles 15

How to Be a Better Swimmer15

Poem: Man in the Glass 15

10 Elements of a Perfect Freestyle Stroke16

Perfect Your Breathing With a Better Body Position19

Self Instructional Methods21

History of Breaststroke & Butterfly22

History of Freestyle / History of Backstroke23

Be a Winner **24**

General Principals of Stroke Mechanics25

Maximizing Swimmers Speed **26**

21 Top Laws of Swimming 27

Swimming Fast and Unburdened28

Nutritips - Nutrition Do's and Don'ts 29

Smart Choices for Eating on the Road 31

Pre and Post Meal Competition Plans 31

Qualifying Times to District Meets –Past 6 years32

Qualifying Times to State Meets Past 6 years33

How to Watch a High School Swim Meet 34

Swimming Terminology **38 **

** New to the 2014-2015 editionINTRODUCTION

All athletes at Brecksville Bees are given the opportunity to be part of setting new traditions that has will be carried on for many years. Even though Swimming and Diving is just beginning its season in Brecksville this commitment to excellence will only grow over time. The coaching staff and administration at the school would like you to become a part of this sport, but before doing so, you need to become familiar with the cost and personal sacrifice. Remember, "Nothing worth while comes easy."

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ard work, dedication and self-sacrifice aimed at personal improvement are the core of our swimming program. As coaches, we cannot make you into a swimmer or diver that is something you must do yourself. Our hope is to inspire you to live right, train right, follow directions, and to develop an intense desire and personal pride in becoming as good as your natural ability will permit. To accomplish these goals, you must cooperate fully, do your best in practice, follow the training rules, and be loyal to you teammates.

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ur intent as coaches is to produce outstanding student athletes. This will be our goal for this season and for seasons to come. You should also realize that our primary goal is to inspire you through swimming and to develop your character and self control so that you will become a fine citizen. Through this you can become a source of pride to your parents, your friends, your school, your community, and to yourself. We are more concerned with you as a person than with your swimming or diving ability. After all, when school is finished and the competition is over and forgotten, what you gain in character through self sacrifice and fair competition, will last as long as you live.

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wimmers who have graduated will be looking to your team as a source of pride. You need not be superhuman to do the job; it takes only each team member doing his honest best. If every team member honestly strives to make himself as good as he is capable of being, our team will be great. Have faith in your teammates and in yourself, and follow the guidelines in this handbook.

If you desire to become an asset to the Brecksville High School Swim Team, you should observe the following:

Decide that nothing, barring serious illness or injury, will keep you from becoming outstanding in this sport. Make up your mind now that you will be a leader. A real leader is not influenced by any person to do things that will jeopardize his or her chances of becoming the best he or she can become.

You must, during the season, consider this sport as your primary responsibility, next to your scholastic responsibilities. Nothing should keep you from practice or meets.

Be alert during practice. Think constantly about your stroke and technique. Practice the way you intend to compete, use legal strokes, touches, and flip turns. Remember:

"Practice does not make perfect, perfect practice makes perfect."

Develop the habit of always doing your best. There is no disgrace to lose if you have honestly put forth your best effort. However, you should be ashamed if you fail because you were not serious with study habits, training, practice habits or the competition for that day.

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his is the program, and it is presented to you in the form of a challenge. It is not easy, and it is not intended to be. It will take great desire, dedication, and sacrifice on your part to carry it out. Some won't even try. This is the challenge that the future of Brecksville’s swimming and diving team is about, and it is one that you must accept if we are to succeed as a swim team. Eddie Finnegan, a former coach at Baldwin Wallace once said:

"It is easy to be ordinary, but it takes courage to excel..."

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thletes from the Brecksville High School team should never expect to be ordinary, we should always expect to excel. With your help and dedication, the 2014-2015 Brecksville Bees will excel and achieve our goals.

Boys’ Head Swim Coach

Mark Krusinski

Assistant Swim Coach

Mary Ann Krusinski

Head Diving Coach

Tim Croy

Other Coach’s that volunteer their time

Mike Gallagher

John Collis

TRAINING RULES

Team Membership

To be a member of Brecksville Swimming and Diving Team, a student must complete the following:

1. Physical Exam - Exams are provided by the school or your personal physician.

2. Emergency Medical Papers - These papers allow the coaches ability to offer emergency medical care at a hospital in case of an accident during any team function.

3. Academic Eligibility –Brecksville has firm guidelines defining graduation credits and passing grades. Look in the Brecksville student handbook on pg 4 or in the Parent Handbook on pages 3-5 for the guidelines for academic eligibility. The Student Code of conduct is outlined on pg 9 of the Parent Handbook and page 35 of the student handbook.

4. Classes: Coaches will pass out letters to teachers periodically to monitor student grades. Any student who is struggling academically will be worked with individually to improve his or her grades. It will be very important for team members to maintain their grades during swim season. No excuses can be made for poor academic progress during the season

After meeting the eligibility requirements, laid out by Brecksville High School, no swimmer or diver will be cut from the team on the basis of ability. However, temporary suspension or other disciplinary action, including dismissal from the team, may result from poor attendance or failure to observe other team policies.

General Training Rules

1. Always maintain a good basic diet.

2. Receive as much rest as possible throughout the season. We strongly suggest at least 8 hours of sleep both 2 nights before and the night before all meets.

3. Absolutely NO smoking, alcoholic beverages, or other substances. This is prohibited by school policy, but in terms of physical conditioning, you should understand as athletes that it interferes with the body's ability to rest. Your body desperately needs this rest throughout the entire season.

4. Work hard during practice to develop those muscles and conditioning needed for swimming.

5. Refrain from those activities which offer the possibility of injury or detract from your training

· During the season, we strongly discourage skating, skiing, basketball, football, sled riding, and skateboarding and late night parties.

Attendance

1. Practice and meet schedules are distributed to all team members.

· Athletes are expected to arrange their schedules to make all practices that are scheduled for your group. All meets will count towards attendance. Swimmers are expected to attend all meets throughout the season. Coaches should be informed as soon as possible of any meets swimmers can’t make because of family obligations.

2. You are expected to attend all practices scheduled over Thanksgiving and Christmas. If your parents are going away and if you are required to accompany them, please let us know well in advance.

3. A practice time means that practice starts at that time. Swimmers are to be ready to swim at this time.

4. A swimmer that is late to 3 practices without an excuse, will be counted as absent from the 3rd practice.

Attendance (continued)

5. Attendance is recorded at each practice and meets. At the end of the year, total attendance will be used toward the Varsity Letter. (This will be discussed in the section on VARSITY LETTERS.)

6. If you can’t make a practice, you are responsible for notifying Coach Mark (440-627-6904) or Coach Mary Ann (216-410-3576) before practice

7. Any un-excused absence may result in either missing the next meet or suspension. This will be discussed under the VIOLATIONS section of the handbook.

Practice Attitudes

1. During practice, you’re responsible for finishing the entire workout. Remember that good swimmers will always complete the full workout and give their best effort at all times.

2. During practice, hold paces which are assigned. Use the pace clock to time your repeats and follow your send offs. Know what you're doing, where you are in the set, and how fast you're swimming at all times.

3. Realize that "Nothing worthwhile comes easy." Always keep in mind that the work will aid greatly in achieving your goals at the end of the season.

4. Homework will not be allowed to be done during practice. It should be done during appropriate times of the day so that a high academic standing in school will be maintained while also remaining highly competitive in the water.

Uniform

1. A swimmers packet must be purchased at the beginning of the swim season. The cost of the packet will be announced at the beginning of the season and will include a practice suit, goggles, swim cap, meet suit a swim bag and zoomers for new team members. All of these items will be yours to keep throughout the entire swim season.

2. The meet suit should be worn only at meets during the season. This will ensure that the team suit will last the entire swim season.

Travel and Dress Code

1. All team members will always ride on the bus to away meets and also ride the bus home. In only emergency cases will athletes be allowed to ride home with parents with prior approval from the head coach?

2. Know the departure time. Be there 10 minutes before departure time unless you are told otherwise.

3. Be sure to have all equipment: swim suit, warm-up, goggles, towel, etc.

4. Proper dress is required when traveling to away meets. All male swimmers must wear a COAT AND TIE. All female swimmers must wear either a skirt or dress pants and a nice blouse or shirt. (All parts of stomachs and backs must be covered) This code must be followed by all swimmers to away meets. Swimmers who do not follow this code, will be in violation of training rules and will not be permitted to attend the meet. Jeans and tennis shoes are NOT acceptable dress.

5. Relax and think quietly while going to the meet. Most swimmers like to think about the meet and get prepared mentally. NO RADIOS ARE PERMITTED on busses, without earphones.

6. Jewelry of any kind will not be permitted to be worn at meets or on the bus. All earrings, necklaces, rings or other types of jewelry should be left at home.

Pay to Play cost

$450. 

Swim Meet Guidelines

1. Swimmers & divers must be in school the day of a meet.

2. Always warm-up with the team unless special circumstances arrive

3. All swimmers are to be dressed in team suits, warm-ups and sitting with the team. This applies even if you're not scheduled to swim in the meet.

4. All team members will remain on the deck until the meet is over. All team members will sit with the team, and remain with the team all through the meet. Sitting with family or friends not on the team is not permitted during a meet.

5. Cell phones will not be permitted to be used on the pool deck. They should be left at home or in the school locker. Text messages will not be permitted during a swim meet.

6 Team spirit, enthusiasm, and encouragement make a big difference. Cheer for your teammates in the water or on the diving board.

7. Be aware of the rules and conduct yourself properly during the meet. Be prepared for your event when it comes up. Know the false start rule and rule against entering the water without the referee's approval. Stand to cheer your fellow teammates, but stay within the boundaries of our team bench. Leave room for officials to walk.

8. Get your time from a timer immediately after your race. The split sheet will be available during diving and after the meet. Complete results will be handed out at the next team meeting.

9.Always be courteous to other coaches, officials, and swimmers. Many people look for things to criticize when a team is successful. It is your job to make sure that there is no reason to criticize swimming or diving at Berea

10. All swimmers and divers will get together at the end of the meet to do a cheer for the opposing team.

VIOLATIONS

1. Any violation of the above training rules may result in suspension or probation from the swim team. The swimmer will meet with the coach to be informed of his or her status. Obviously, a suspension will be used in more serious violations and will only be used in extreme cases.

2. Any swimmer put on probation, will remain so for 1 week.

· Any violation of training rules during that week will result in suspension from the team.

TENTATIVE 2014-2015 Swimming & Diving Meet Schedule

*Please note we just started scheduling meets. There will be SEVERAL

Additional meets added to the schedule.*

Day of weekDate:TimeLocation:Opponent:

Wednesday 12/3/147PMAwayStrongsville

Saturday12/6/144PMAWAYSolon Relays

Tuesday12/9/147PMHOMENorth Royalton

Saturday12/13/147PMAWAYNorth Olmsted

Wednesday12/17/147PMHOMEOlmsted Falls

Saturday12/20/148AMAWAYViking Invitational

(8am prelims / 6pm finals)

Tuesday12/23/147PMAWAYBerea –Midpark

Friday 12/2612:00Away Berea Relays

Saturday12/27/145:45pmAway CSUWalley Relays

Saturday1/3/154PMHOMEAvon Lake

Saturday1/10/154PMHOMEWestlake (Senior Night)

Tuesday1/13/157PMAWAYAmherst Steele

Saturday1/17/156AMAWAYNE Classic - U of Akron (Prelims)/ Canton C.T. Branin Nat (Finals)

FRI1/304:30AWAYSWC Diving Conference (Boys 1st Girl’s 2nd)

SAT1/319:00amAWAYSWC Swimming Conference (Boys 1st at 9AM / Girls 2nd at 2:30pm estimate)

Friday 2/138AM AWAYSectional Meet (U of Akron)

(Boys)

Saturday 2/1411AMAWAYSectional Meet University of Akon

Friday 2/20TBD AWAYDiving District Meet (CSU)

Saturday 2/216AMAWAYDistricts Meet (CSU)

Thur-Sat/25-2/28TBDAWAYState Meet (Canton McKinnely)

VARSITY LETTERS

Swimming

To qualify for a Varsity Letter, a swimmer must achieve BOTH of the following:

1. Attendance- A swimmer must attend 90% of all team functions. ( examples

2. Clubs, vacations, volunteering, etc will be applied against the 90% attendance to earn a letter.

3. A team function is defined as:

a. CSI (Mornings)

b. Swim practices

c. Swim meets

2. Performance- A swimmer must score a minimum of 40performance points during the course of the season. Depending on the meet, points will be scored according to the 2011-2012 Swimming and Diving Rule book. An example four, six and eight lane meets is given below. Other invitationals or relay meets will follow the 2011-2012 rule book. Please remember that all relay points are calculated on points scored in the meet and then divided by four (being the number of swimmers on the relay.)

Place 4 Lane 6 Lane 8 Lane

1st place 4 points 6 points 8 points

2nd place 3 points 4 points 6 points

3rd place 1 point 3 points 5 points

4th place 2 points 4 points

5th place 1 point 3 points

6th place 2 points

7th place 1 point

Scoring any Team Points at the Sectional / District Swim Meet in any event = 40 team points

PERFORMANCE POINTS may be earned as credit for past experience

1 year experience = 10 points

2 years experience = 20 points

3 years experience = 30 points

Diving

Due to the limited opportunities for divers to earn points in swim meets, the Divers criteria is different to earn a Varsity Letter. The diving coach will decide the criteria for the divers to become a member of the club.

Managers

For a Manager to earn a Varsity Letter the following 2 criteria must be followed:

1. Performance -This will be left up to the coaches’ judgment

2. Attendance - 90% attendance is needed at all team functions

3. Managers won't be required to attend morning practices

THE COACHES ALWAYS RESERVE THE RIGHT TO MODIFY THESE RULES UNDER SEVERE ILLNESS OR SOME OTHER UNFORESEEN CIRCUMSTANCE

TRAINING

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he different aspects of training is obviously the tool that coaches use which allows each swimmer to swim faster. The sport of swimming is very unique in that swimmers, more than any other athletes, must use this tool provided by the coach to improve endurance, power, speed, flexibility and technique. For any high school swimmer to be competitive, a very rigorous training schedule must be followed throughout the course of the season. If a rigorous schedule in not followed (the results can be seen by looking at swimmers from weaker teams) the time put into practices will be useless and in the end very discouraging for the swimmer.

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t Brecksville, every part of our training has a purpose. No part of any exercise, whether it is in the water on out of the water is meant to just take up time. Everything is carefully planned so that each activity serves one objective, to help you as swimmers to either become stronger, quicker or to endure the pain that is felt in swimming races.

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lease read each of the next articles carefully. In these articles you will find proper techniques to follow in the nautilus room, proper procedures to follow when stretching and finally some of the important training terminology that will help you better understand what and how you will be asked to swim in practice. The articles on AT and VO2 are especially important, because they will help you comprehend why you will be asked to hold certain paces and why you will be given particular tests during swim practice. After reading these articles, you should realize the purpose of each training tool. As an athlete, we as coaches feel it to be very important for you to understand why you are asked to do certain things.

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e do not believe, as coaches, that any type of training ever be used as punishment. Training is supposed to be good for you and you as an athlete should enjoy it. This does not mean that immediate satisfaction is gained from our training. Sometimes the satisfaction will be realized after getting home and being proud of something you did in practice. It might not be realized until a big meet when a large time drop occurs. But satisfaction is always at part of the sport. We as coaches want to make sure all swimmers are getting better every day. In order to meet the needs of the diverse group of people that you make-up as swimmers, we offer the following training program that we believe will help each of you become the best swimmer that you can possibly be. We encourage you to read through it and attempt to understand our reasoning. Understanding and having confidence in your training will only help you achieve your goals as an student athlete. If after reading these articles, you have any questions about the training program that we use, we encourage you to ask us about it. As coaches, we truly feel that this program will help you achieve your goals as an student athlete throughout the course of the season and your swimming career.

CSI Training Principles

General procedures to be followed on all exercises. .

1. On exercise adjustments or body positioning can be varied, make certain that the rotational axis of the cam is directly parallel to the rotational axis (joint) of the body part that is being moved.

2. Position your body in a straightway aligned manner.

3. Never compromise perfect form for additional rep’s or maxim weight.

4. Lift resistance (positive work) to the count of two ... pause , lower the resistance (negative work) slowly and smoothly while counting to four.

5. For full-range strength and flexibility (and protection against injury) your range of movement on each exercise should be as great as possible.

6. Breathe normally. Try not to hold your breath while training.

7. For best cardio-respiratory (heart-lung) conditioning move quickly from one exercise to the next (this speed does not apply to the actual exercises.) The longer the rest between exercises, the less effective the cardio-respiratory conditioning.

8. The time lapse between exercise sessions should be at least 48 hours and not more than 96 hours.

Flexibility

· Warming-up is thought to shorten the adjustment period of the cardiovascular and muscular systems to the oncoming stress of physical activity and thereby improve performance. Warm-up provides for an increased muscle temperature resulting in an increased speed and force of muscle contraction as well as more rapid relaxation. Increases in local blood flow increases oxygen supplies to the muscles.

· Warm-up helps to prevent injuries to muscles, tendons, and ligaments.

· Warm-up when done poorly will waste energy and produce limited results. Too much work can have fatiguing effects and limit performance. The key seems to be in increasing body temperature, which can be evidenced by perspiration.

· Muscles will last longer during activity before tightening up if pre-stretched correctly. Stretching reduces muscle soreness and stiffness during periods of intense workouts.

· Static stretching, the long, sustained stretch should be used. Do not bounce when stretching.

ANAEROBIC THRESHOLD (AT)

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naerobic Threshold (AT) represents your bodies maximum ability to remove lactic acid from your muscles. Lactic acid is a by-product of anaerobic (without oxygen) energy production. As swimming speed increases, the production of lactic acid increases, up to the anaerobic threshold when production of lactic acid equals the removal of lactic acid. After the anaerobic threshold is exceeded, lactic acid rapidly accumulates in the exercising muscles and in the blood. The accumulation of lactic acid in the exercising muscle diminishes the force with which those muscles can contract, thus decreasing performance.

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he goal of AT training is to raise the threshold pace. To put it into to simple terms, to be able to swim faster before reaching the threshold and to accumulate less lactic acid at all paces above the threshold pace. Furthermore, we will raise the pace at which maximum lactic acid accumulation occurs.

The maximum amount of lactic acid that can be tolerated is easily trained in 6-8 weeks. On the other hand, the anaerobic threshold pace can be improved year after year.

The anaerobic threshold is important for all races!

Anaerobic threshold training forms the base for more intensive training.

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naerobic threshold training improves recovery between faster intervals where there is a significant accumulation of lactic acid, improves recovery between races, and training sessions.

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he anaerobic threshold is determined by using a 30 min. swim. An individual's AT pace is determined by calculating the average speed for that swimmer during the 30 min. swim. For distances less than or equal to 400 yds., a swimmer trains at speeds faster than their average pace for the 30 min. swim. For distances greater than 400 yds., a swimmer trains at speeds slightly slower than the 30 min. pace.

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T sets involve swims of any length can be used, but require a short recovery period. If recovery is too long, the heart rate will drop too much. Sustaining the heart rate at the appropriate level for at least 20 minutes or more is the key to improving the anaerobic threshold. The heart rate is sustained at the appropriate level by swimming at a pace 10% of the anaerobic threshold pace and taking between 5-20 sec. rest and recovery between intervals. Because there is little lactic acid accumulation and depletion of glycogen, anaerobic threshold training is the best method for performing the long sets needed to condition the cardiovascular system

VO2 MAX.

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O2 Max. stands for maximum oxygen consumption. It is the greatest amount of oxygen that can be taken in and transported in the blood, to the working muscles. In short, it is the upper limit of the aerobic (with oxygen) energy system. Oxygen consumption increases as swimming speed increases until VO2 Max. is reached. Swimming speed can be increased beyond VO2 Max. pace but no more oxygen will be taken in and transported and energy will have to be supplied by the anaerobic (without oxygen) systems, causing a rapid build-up of lactic acid.

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n athlete's VO2 Max. is determined by a timed swim. One way is for a swimmer to swim as hard as possible for 1000 yards. To find out how many yards each swimmer swims per second, yards are divided by time. Then the distance the swimmer will be swimming is divided by this number to give him his individual pace. Any swim under 400 yards will be slightly faster than this pace while any swim over 400 will be at the calculated pace.

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nother way to determine VO2 Max is to take a percentage of the swimmers pace during the 30 min. swim for each given distance. Although not quite as accurate,(still within 1 sec. for 100 yds.) a swimmers 30 min. swim yardage can be multiplied by a percentage to calculate VO2. These percentages have been calculated over years of studies and have been proven to be accurate. The charts being used this season are calculated in this way. Since we will be using the 30 swim as our test set this season, this is the method we will use to calculate our VO2 Max pace.

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VO2 Max. set should last for approximately 20-30 min., with rest between each swim ranging 1 to 1 to 1 to ½ of the duration of time swam In this way, the heart rate will drop more than it did during the Anaerobic Threshold set, but not so much as to enhance the oxygen exchange between the blood and muscles so that it may increase at a steady rate throughout the season.

Lactate Pace or Race Pace

Lactate pace or Race pace is a pace at which a person gives maximum effort for a short period of time. It is the period of time when lactic acid is being built up in the muscles at its maximum rate, while the body and muscles are also consuming the maximum allowable oxygen possible that can be taken in by the body. It takes the body approximately .50 sec. to reach both of the points, (maximal oxygen consumption and maximal lactate acid intake) meaning that this type of set should last for at least 1 min. and be sustained for approximately 2 min. for each swim. The body should be given enough rest between each swim so that most, but not all lactic acid has been removed from the body. Rest intervals should be between 3 and 5 minutes for this type of set and should last for a total time period of 20-30 minutes, giving the body the ability to withstand the build up of lactate acid during a competitive swim race.

An athlete's Lactate Pace is determined the same way as an athlete's VO2 Max. The formula holds true and follows the exact same format for all distances swum. More rest between swims is allowed for the lactate swims, while distances swum for each swim is held between 100 and 200 yards. Enough rest is given so that most lactate acid may be removed from the body, while each swim is sustained long enough to build it up to maximum levels at the end of the swim. This helps the body to tolerate the build up of lactate acid on a repeated basis, something that a swimmer feels in each and every competitive swim race over 50 yards in length. There is no concern given however, to the heart rate returning to normal levels HOW to BE a BETTER SWIMMER

1. Be at all practices! Swimming equals conditioning and technique, both of which must be achieved in the water. Show up at practice on time; stretching and warm-up are essential to good swimming.

2. Listen to your coach. A coach is not perfect, but is certainly more experienced and closer to perfection than you are. Your coach can see what you are doing and has been trained to help you make any necessary corrections in your technique. Get your head above water, your ears clear and listen at the end of each swim. Socialize after practice.

3. Work on self-discipline. Being able to discipline yourself is truly a sign of maturity. Remember that no one ever got better by cheating. Your coaches cannot watch you personally every second, but you can watch yourself. Always put forth a maximum effort within the swim set you are doing at practice, especially at the end of each swim, and always at meets. If it hurts, make it hurt more. Welcome the discomfort, accept it and know that your body will adapt to the stresses that you put upon it to become stronger and faster. You will quickly learn the difference between a muscle-that’s-tired pain and there’s-something-really-wrong-inside pain. You are the only one that knows how hard that you are working. To be an elite athlete, you have to leave each practice utterly and totally exhausted. Your training will soon allow you to recover very quickly from even the hardest practices.

4. Think before you act!

5. Be a student of the sport. Read articles and books on swimming or diving, to gain knowledge of what makes for championship athletes. Write reports, papers, stories and the like about your sport, if such assignments are made in any of your classes. Become completely absorbed by your sport.

6. Remember that you are here because you want to be here

The Man in the Glass

When you get what you want in your struggle for self

And the world makes you king for a day,

Just go to the mirror and look at yourself and see what that man has to say.

For it isn’t your father or mother or wife

Whose judgment upon you must pass.

The fellow whos verdict counts most in your life

Is the one staring back from the glass.

You may be like Jack Horner and chisel a plum

And think you’re a wonderful guy,

But the man in the glass says you’re only a bum

If you can’t look him straight in the eye.

He’s the fellow to please – never mind all the rest,

For he’s with you clear to the end.

And you’ve passed your most dangerous, difficult test

If the man in the glass is your friend..

You may fool the whole world down the patheway of years

And get pats on the back as you pass.

But your final reward will be heartache and tears

If you’ve cheated the man in the glass.

10 Elements of a Perfect Freestyle Stroke

Although not even the world's best coach would be capable of providing a written list that could guarantee success, the following 10 points are core things to remember when attempting a perfect freestyle stroke (also known as the crawl).

With luck and perhaps a little poolside advice from another swimmer or instructor, these 10 items should ensure that you have the basic freestyle stroke mechanics down pat. You may already have several of them mastered, or you may just be starting to learn how to swim. Either way, there's no better time to make technical improvements than now.

Take one tip per week and only concentrate on that specific aspect of your stroke. The next week, choose to work on another tip, but remember the one you practiced the week prior. In 10 weeks time, not only should your stroke be markedly improved, but the improvements will feel natural and require less concentration because you added them together slowly over the course of a few months.

Rather than information-overloading yourself with too many things all at once (a common problem at weekend-long swim clinics), you will have taken several months to carefully master all the different, basic elements.

1. Head Position

Body position in the water is the most important component to swimming efficiently, and the position of your head dictates the position of the rest of your body. Look forward, with your hairline cresting the surface of the water in front of you (if your hairline is receding, then make sure that your forehead is just below the surface!).

Your neck and upper-back muscles should be relaxed, and assuming that your body is parallel to the bottom of the pool (as it should be), your head should be cocked forward about 45 degrees. If you "bury" your head into your chest, it will serve as a 25-pound form of resistance. It also will alter your body position by forcing your upper body to dive down and your hips to breach.

Conversely, if you look forward too far, your face will serve as resistance and your neck and upper-back muscles will tense up, causing fatigue and discomfort.

2. Reach Forward

With each stroke, make sure you are extending your arm to its maximum length. Many swimmers place their hand in the water in front of their head and begin their underwater pull. Instead, concentrate on placing your hand in the water about 15 inches in front of you, and then reach forward an additional 6 inches by extending your arm from your shoulder.

That little movement involving your shoulder (imagine you are standing and trying to reach for a ceiling just beyond your reach) can lengthen and smooth out your stroke for maximum efficiency.

3. Body Rotation

Body rotation is somewhat related to reaching forward, in that by pivoting your body with each stroke, you facilitate your shoulders extending forward at the end of each stroke. When your right arm is fully extended in front of you (and your left is about to exit the water behind you for its recovery), your body should be pivoted right.

This means the entire right side of your body should be submerged and facing the bottom of the pool, while the entire left side of your body should be breaching toward the ceiling/sky. With the next stroke, your body pivots to the left, altering your position about 120 degrees. Picture a rotisserie chicken being pivoted on the axis of the spit, and that is how your body should rotate with each stroke.

4. "Hourglass" Pull

When you are pulling your body through the water with your arms, you want to maximize the amount of water pulled. Since the shortest distance between two points is a straight line, the last thing you want to do when swimming is pull your arm through the water in a straight line. Instead, practice an S shape (a longer way of completing each stroke), so that if you were to pull both arms together simultaneously, the resulting path would resemble an hourglass silhouette (this simultaneous silhouette should also diagram your butterfly underwater pull).

At the beginning of the stroke, the hand extends out, away from your body. Keep your elbows high. As you catch the water, curve your hand back inward toward your belly button, then out again by your hip as your hand exits the water.

5. Finish the Stroke

Even some of the world's best swimmers end up shortening their strokes when they get tired, pulling their hands out of the water prematurely at their waist area rather than by their upper thigh. As your arms complete their underwater hourglass pull, they should fully extend behind you, by your sides, so that your thumbs graze the side of your thighs below your suit-line.

Many swimmers begin bending their elbows toward the end of their stroke and pull their arms out of the water before allowing them to finish their path. By shortening their stroke, these swimmers lose efficiency while actually expending more energy because they are taking more strokes per lap (essentially spinning their wheels).

6. Sprint Flutter Kick

Kicking takes up a lot of energy, which is why it's often relegated to the last lap of an event (especially a distance event). Sprinters rely more heavily on kicking, but regardless of your specialty, it is important to master a kick that works for you. Too often, swimmers end up creating added resistance with an incorrect kick that actually serves to slow them down!

A sprint flutter kick should be a fast, underwater up-and-down motion, alternating both feet. Create as little white-water as possible and keep your feet submerged. As your body rotates (see tip No. 3), your feet should rotate with it. Be careful not to splay your feet out horizontally for balance ("scissoring") as you rotate your body from side to side.

Rather, keep your feet in alignment with the rest of yourself and avoid breaking out of the narrow path your head and shoulders cut through the water (imagine swimming through the hole in a tire, keeping your feet close together as you slide through so as not to hit the edges).

7. Distance Crossover Kick

Distance kicking differs from sprint kicking in that it's not meant to propel you forward as much as it's meant to keep your rhythm while helping you stay afloat. Indeed, in longer races, attempting a sprint flutter kick will put you into oxygen depletion within laps, and you will crash and burn.

In races lasting a half-mile or more, it's best to maintain a crossover kick, which is when you cross your ankles with each (or every other) kick. Crossover kicking comes naturally to some swimmers while seeming extremely unnatural to others. Not surprisingly, sprinters tend to gravitate toward a sprint flutter kick while distance swimmers find themselves crossing over.

Concentrate on what comes naturally to you, then try the different technique and see how it feels. Remember that the crossover kick is meant to be less physically exerting for longer events, and is thus not as effective as a means of propulsion. However, it is extremely useful in keeping one's lower body afloat while conserving valuable energy during endurance events.

8. Breathing Head Position

When turning your head to breathe, make sure to turn it 90 degrees to the side. Many swimmers make the mistake of turning their head about 100 degrees so that their entire face (and both eyes) are above the water's surface. You want to try to keep your head parallel to the surface with one eye above and one eye submerged. Turning your head any more is unnecessary; it requires more effort and can result in increased resistance as your body corkscrews out of control.

Also, take care not to lift your head forward to breathe; some novice swimmers lift their heads up and over rather than just to the side. The only time you should lift your head up is when you are sighting during open water swims. Otherwise, lifting your head is like using your face to put on the brakes; you create resistance in the water while putting more strain on your neck muscles.

9. Breathing Pattern

It is best to breathe on both the left and right sides (bilateral breathing). This serves to even out your stroke and keep your body balanced in the water. Swimmers who only breathe on one side tend to have an uneven stroke turnover, and they miss out on what their competition is doing on their blind side. They can also end up swimming in an arc rather than a straight line in open water.

In extreme cases, swimmers who favor one side end up with a slight curvature of the spine over time (scoliosis). Take the time to teach yourself to be a bilateral breather. There are no disadvantages.

10. Starts and Finishes

When pool swimming, most people disregard the importance of their takeoff and their finish. Even when pushing off the wall for a set of repeats, take the time to streamline with your arms clasped behind your head in a v, with your hands together. Finish each repeat with a strong stroke into the wall, rather than slowing down and coasting in with your head raised.

Being a perfectionist conditions you to race better and make every moment count. Remember that you learn through repetition, and if you practice sloppy starts or finishes you may end up just as careless during a race. Besides, keep in mind that the more you streamline off of each wall, the less you have to swim on that given lap!

Perfect Your Breathing With a Better Body Position

Very often, the reason beginning swimmers struggle in the water is due to an ineffective breathing motion.

Excess head motion distorts the body position, increases resistance, and slows swimming speed. Mastery of breathing can make a huge difference in performance. Improving the breathing motion requires first optimizing the non-breathing head position.

Non-Breathing Head Position

While recommendations for the non-breathing head position have varied dramatically over the last century, the position that minimizes resistance has not. There is one head position that makes it possible to optimally orient the body when not breathing, and breathe without distorting the torso and legs. Cues (specific information about what to see or feel to orient the body parts) are a precise way to position the head and keep it stationary.

Feeling the water level just above the hairline is a kinesthetic cue that helps to effectively position the head (Figure 1). However, humans are better at processing visual information. Seeing both the pool wall and bottom within the field of view are visual cues that ensure an optimal head position.

Figure 1. The non-breathing head position from the front and side views. The side view shows that theswimmer's field of view includes the pool wall and bottom.

Once the head is in an optimal position, it is much easier to orient the rest of the body. Arching the lower back lifts the legs to bring the heels to the surface. If the legs stay behind the torso (as in the front view of Figure 1), resistance is minimal. The smaller the area of the body perpendicular to the direction of motion (the body cross-section), the lower the resistance (Havriluk, 2005).

One of the many misconceptions about swimming technique is that the head must be submerged for the legs to stay behind the shoulders. Although lowering the head may help to raise the legs, breathing then requires excessive head motion that distorts the body and increases the cross-section.

Breathing Head Motion

An optimal non-breathing head position forms a bow wave along the side of the head. Then, only minimal head rotation is necessary to breathe in the trough of the bow wave. The head rotates until one eye (goggle) is above the surface and the top of the water is in the visual field (Figure 2).

The head rotation only needs to be enough to bring the mouth above the surface. The eye that is above the surface can sight a point on the wall directly opposite the head. When inhalation is complete, rotation returns the head to the non-breathing position.

Figure 2. Head rotation to the breathing position and return to non-breathing position.

If the head is only rotated to breathe (i.e. the head does not lift or drop), there is no distortion of the body and no increase in the cross-section. As shown in each frame of the biomechanical model of Figure 2 and the swimmer in Figure 3, the legs stay behind the torso to minimize the cross section.

Cues also synchronize head rotation and inhalation with the arm motion (Table 1). While the head is in the non-breathing position, the swimmer exhales through the nose and mouth. As the breathing-side hand passes beneath the head, the swimmer prepares to rotate the head. The head rotates with the push phase of the hand. Exhalation ends as the mouth rises above the surface.

As the arm breaks the surface, inhalation begins. As the arm passes the shoulder on the recovery, inhalation ends and the head rotates to the non-breathing position.

Head Position/Motion

Visual Cue

Kinesthetic Cue

Non-Breathing

See pool wall and bottom

Feel water level just above hairline

Rotation to Breathe

See hand pass beneath head

Feel hand push back

Breathing

See pool wall directly opposite head

Feel water level at corner of mouth

Rotation to Recover

See arm pass shoulder

Feel arm pass shoulder

Practice Repetitions

It takes thousands (and usually tens of thousands) of practice repetitions to develop permanency in a technique change. Slow, short swims of non-breathing strokes allow the swimmer to constantly focus on the cues and maintain an optimal head position (Havriluk, 2006).

An effective drill is to alternate one or two non-breathing stroke cycles with a breathing cycle. This provides continued practice on the non-breathing position with opportunity to work on the breathing motion.

Conclusion

An effective freestyle breathing motion requires first establishing an effective non-breathing head position. An optimal non-breathing head position minimizes the head rotation necessary to breathe.

Visual and kinesthetic cues are critical for checking the non-breathing head position and controlling the breathing motion. An improvement in breathing minimizes the body cross-section throughout the stroke cycle, decreases resistance, and makes any swim less fatiguing. Not only will your swim be more enjoyable, but faster.

Self-Instructional Methods

In swimming, how well you swim depends greatly on your self-talk during a race and at practice.

The bronze medallist, Cynthia McInvale, was aware of her explicit utilization of self-instructional verbalizations on her all-important last dive. "I knew my last dive was one of my stronger dives and if I relaxed and went all out for it, I had nothing to lose." McInvale said, "I was just thinking, 'Do what you've been doing in practice. - Don't hold back. Go after it as strong as you can. These Olympians demonstrated the usefulness of good, well-developed cognitive skills. It is possible for these skills to be acquired naturally or otherwise learned in some non-specific way. However, you may intentionally acquire these skills through explicit self-instructional training and Conscientious practice. As mentioned previously, self-instructional statements initially may disrupt performance. Frequently, the visual image of the desired performance is preferable to explicit sub-vocal verbalizations. In the long run, however, self- instructional skills will help you learn appropriate behaviors, which will enhance performance. With practice, self-verbalizations eventually become short-circuited. You will become so concentrated and so focused on your performance that appropriate behaviors flow smoothly without interference from thoughts. In order to swim well, technical skills are necessary; e.g.., a good efficient pull, a good kick, a smooth, relaxed recovery, fast starts and turns. Once acquired, these skills may be sharpened through practice. While there are limits within which you may develop physically, you may ensure that you approach the upper limits of your physical capacity through water work, weight work and land exercises. Similarly, although there are limits within which you can develop your cognitive skills, you can learn to talk to yourself appropriately and these skills may be polished with practice. Self-instructional-skills will not plug in smoothly overnight. It takes much work, as does the acquisition & refinement of any new skill.

EXAMPLES OF FUNCTIONAL SELF- STATEMENTS

TASK ORIENTED STATEMENTS

PRE RACE

What is it you have to do? Focus on you race plan. Stay relevant. Finish your strokes. Take it out fast. Build going into the fourth turn. Plan out your race. How do you want it to feel? What do you need to remember about yow:- stroke? Keep your face relaxed. Be tough! Stay with it all the way.

DURING THE RACE

Be efficient. Finish, pull through. Accelerate into the turns. Relax your face. Pick it up.

Stretch. Drop your head fast after you breathe. (Flyers)

Legs up quick (Breaststrokers) Head back and steady (Backstrokers) bring it home, really kick.

Positive MOOD INDUCING STATEMENTS

This is going to be fun. This feels good.

You're doing great. I feel strong.

REINFORCING SELF-STATEMENTS

You did it! Good job!

You're doing better. You're learning to talk to yourself more appropriately.

I can really take pride in that effort

. Aim to do it faster, with better skills and excellent technique ESPECIALLY when you are tired. Race day success will require you to swim fast when you are tired, under pressure and hurting. Make training more demanding than race day. Deliberately make training tougher than the toughest race. Ask your coach if you can do a time trial at the end of training.

Believe that anything is possible. You can do personal best’s in training. You can swim 25 yards at maximum speed without taking a breath. You can kick 50 yards personal best swims. You can do it. The words “I can’t” usually mean “I am not prepared to try in case I fail.”

There are no guarantees to success. You can, however, increase the likelihood of success by making training more demanding than you ever thought possible, attempting to do the impossible everyday and aiming to win every workout.

History of Breaststroke & Butterfly

By Tom Slear

Breaststroke

Breaststroke has undergone many changes over the years, certainly more than any other stroke. It was the only stroke back when swimming started to take shape as an activity that one did other than for survival. Matthew Webb, the first person to swim across the English Channel, spent 22 hours doing countless semicircle pulls and frog kicks.

Initially the pulls and kicks of breaststroke were wide and the tempo slow. In the 1930’s, swimmers exploited a gap in the rules relating to the pull, and breaststroke took on the look of butterfly. After the rules were changed in 1953 to create the new stroke of butterfly and restore the traditional breaststroke, another ambiguity in the breaststroke rules allowed swimmers to pull and kick under water through as much of the race as their lung capacity would allow.

FINA closed that loophole in 1957. Back on the surface, the pulls and kicks became narrower and the turnover higher. The last major adjustment to the stroke was prompted by yet another rule change, this one in the 1980’s. It loosened the requirement for swimmers to have their heads above the surface throughout each stroke, thereby fostering the vertical movement that is much a part of the stroke today.

In the late 1950’s and early 1960’s, Chet Jastremski pioneered breaststroke from underwater swimming to the high-tempo, compact technique of the modern era. In this prime, he was routinely referred to as the best swimmer in the world.

Butterfly

At Masters swim meets you can still see some of the more “senior” swimmers dong a butterfly pull with a frog kick. Fifty-five years ago, that would have been proper technique... for breaststroke.

Breaststroke gave birth to butterfly. Prior to 1933, breaststroke was swum much as it is today with surface pulls and frog kicks. Then a swimmer in New York City experimented with a pull past his waist and a recovery above the water. He quickly discovered that the rules allowed for his invention, and he could beat most of the accomplished breaststrokers.

Over the next 20 years, the hybrid stroke became standard, forcing the conventional – and slower – breaststroke technique into deep background.

Swimming’s world governing body, FINA, recognized that the truck-sized loophole in its rules had allowed for the development of a new stroke, but it didn’t want to expand the number of events at international competitions, even though there were just 11 total at the time for men and women. (This year at the Olympics in Beijing, there was 32.)

By the early 1950’s traditional breaststroke had faded from the scene. There was tremendous pressure to adapt the breaststroke rules to allow for the dolphin kick. FINA had to act or breaststroke would evolve into something its developers wouldn’t recognize.

Finally, in 1953, FINA closed the gap in the rules and created a new set of rules for butterfly. The frog kick stuck with butterfly for a few years because many swimmers and coaches mistakenly believed that no one could endure a 200-meter race using a dolphin kick.

Butterfly had two early trailblazers, both American: Bill Yorzyk, who set the pattern for a continuous dolphin kick with a for-second Olympic victory in 1956, and Mike Troy, who won the gold medal in 1960 Olympics by two seconds.

History of Freestyle

By Tom Slear

Freestyle might not have been the first stroke developed, buyt it was soon the fastest. The potential for sped drew many adherents with the intent of refining what was initially called crawl stroke. Proper breathing (front or side), more efficient recovery (straight or bent arm), and most powerful kicking (knees locked or relaxed) were but a few of the issues worked out by swimmers in the first half of the 20th century.

After that, they focused on the finer points, such as: two-, four-, or six-beat kick; one side or bilateral breathing; head slightly raised or looking down; body flat or rotating.

Jeff Farrell was a freestyler who led the resurgence of U.S. swimming following the 1956 Olympics, which were so dominated by the Australians. He was the first American under 55.0 100m freestyle, and he won two gold medals at the 1960 Olympics in Rome.

In the 1960’s and 1970’s, Farrell lived mostly overseas and lost touch with competitive swimming. When he returned to the United States and became a Masters swimmer (he went on to set more than a dozen world records), he discovered that just about everything but the water has changed.

History of Backstroke

By Tom Slear

Backstroke got it start 100 years ago as an inverted freestyle. Freestyle was known as crawl stroke and backstroke as back crawl.

It wasn’t until the 1930’s that backstroke had techniques of its own. One prominent innovator was

American Adolph Kiefer, an Olympic gold medalist at 17 who recovered his arms laterally just above the water’s surface and pushed his hands and arms against the water with his elbows locked.

When the Games resumed in 1948 following World War II, Yale student Allen Stack revealed a new backstroke style more resembling today’s technique, with vertical recovery and a bent-arm pull.

(Stack was better remembered by the general public for causing a delay in the start of the Olympic final. Just before the race began, the chord in Stack’s suit broke. Holding up his suit with one hand, Stack should to the starter, who allowed him to change into another suit.)

A third radical change in backstroke came 40 years later from Harvard student David Berkoff, who was after an edge to compensate for his small frame and distaste for high-volume training.

Berkoff came upon his advantage when he tried some low-amplitude, high frequency dolphin kicks off the wall during practice and found himself way ahead of his teammates. In short-course meets, he was soon swimming the entire first lap underwater. He stretched the underwater portuion of his first lap in long-course races to 35 meters and set a world record in the 100 – meter backstroke.

Others quickly picked up on Berkoff’s technique. At the final of the 1988 Olympics, he broke the surface after the start only marginally ahead of Japan’s Daichi Suzuki and Russia’s Igor Polyansky and ended up second. FINA, perhaps remembering what happened to breaststroke in the 1950’s promptly limited underwater swimming to 10-meters, which was later changed to 15-meters.

Poem

Be a Winner

The Winner is always part of the answerThe Loser is always part of the problem

The Winner always has a programThe Loser always has an excuse

The Winner says "Let me do it for you"The Loser says "That's not my job"

The Winner sees an answer for every problemThe Loser sees a problem for every answer

The Winner sees a green near every sand trapThe Loser sees two or three sand traps near every green

The Winner says "It may be difficult but it's possible"The Loser says "It may be possible but it's too difficult"

1.

Streamline! - Off of every wall and with every stroke, of every stroke.

2.

Accelerate! - From the catch phase of the arm stroke to the finish, and into the wall before every turn.

3.

Relax. - Let your strokes flow from one to the other. "Become one with. the water," as the Zen Buddhists would say.

4.

High Elbows! - On every stroke of every stroke the elbows remain high, the hands lead the stroke on both the propulsive and recovery phase.

5.

Balance! - On all the strokes work to have your body's halves (long axis) become mirror images; there should also be balance on the Short axis (front to back) of the body.

6.

Rhythm! - If your strokes are relaxed and flowing, you will get into a rhythm without "herky-jerky" actions.

7.

Feel - The pressure of the water on your hands, forearms and legs as you pull and kick;

the flow of the water over your entire body when you swim, dive or turn.

8.

Think! - About what you are doing and be sure it's done correctly. Think at practice so you can let your strokes flow at meets.

9.

Work hard! - Within the guidelines of a practice set, give as much effort as you can.

10.

Have Fun! - That's the whole point, isn't it?

Maximizing Swimmers Speed

By Mat Luebbers

Swimmers probably want to swim faster or swim more efficiently. Faster means swimming a set distance in less time. More efficiently means covering a set distance in the same amount of time but at a lower energy cost.

Either cover a distance faster or with less energy. Then there is the “I want it all” swimmer. They want to go faster and use less energy..

What is involved with either part of this?

Maximizing forward speed

How to do that? By reducing things that limit forward speed and increasing things that promote forward speed.

What limits forward speed?

· Technique

· Drag

· Walls

What promotes forward speed?

· Technique

· Power

· Walls

Hmm – those two lists aren’t that much different. What does each thing have to do (or for) a swimmer?

Technique: Good technique helps a swimmer minimize drag caused by the action of swimming. It also maximizes the amount of force that the swimmer transfers from their body to the water to propel themselves forward. Bad technique has the opposite effect, increasing drag and decreasing efficiency.

Drag: Seems like everyone hears that minimizing drag is easier than maximizing power. It is easier to slip through the water than it is to overpower the water. Doubling speed quadruples drag. So do all you can to minimize drag. Appropriate body roll, good body alignment, and properly fitting swimsuits all help.

Power: It takes some strength to swim. Just having perfect technique doesn’t make a swimmer fast. They might be efficient, but probably not fast. Swimmers need to develop strength so they can apply force to the water, using their good technique, moving them forward.

Walls: If you have to turn around because you arrive at a wall, that means you have stopped moving forward (not all bad – could be a chance for you to get some extra air). A wall also could be a chance to get turned around and re-build your speed in the opposite direction. A good push-off while you are in a streamline will get you moving faster than you can go when swimming.

Practice things that will help you increase your forward speed. That includes technique and strength

21 Top Laws of Swimming

by Jerry Heidenreich

1. Three of the most important components of swimming are technique, technique, technique

2. Strive for optimum, not maximum, performance

3. Learn to balance, align, and stabilize your body first. Everything else will become easier

4. Seek the path of least resistance

5. Find the path of most resistance

6. To become effortless requires great effort

7. Listen to the water, feel the water, be one with the water. Swim quietly.

8. The mind lead the body.

9. The harder you work, the harder you can play.

10. Practice does not make perfect. Perfect practice makes perfect. What you do in practice will determine what you do in meets

11. The fastest swimmers are the ones who slow down the least.

12. The fastest you ever travel is when you dive off the block and push off the wall.

13. Slice through the water, don’t plow. Make your middle name “streamline”.

14. Don’t think of pulling the water. Learn to anchor your hands, wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.

15. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.

16. Relax from the inside out.

17. Never look back.

18. Attack your race, attack your opponent.

19. Embrace your opponents. They make you a faster, better swimmer.

20. Use visual and mental imagery of yourself achieving and surpassing your goals.

21. Swim smart, use your head, and keep your head still.

Swimming Fast and Unburdened

By Dr. Alan Goldberg

Let me ask you what may seem like a really silly question. How fast do you think you’d swim if you went into your best events with a 150 pound weight strapped to your back? Obvious answer: You’d be so weighed down that you wouldn’t be able to get off the blocks.

Believe it or not, this is exactly what a lot of swimmers unknowingly to at many of their big meet. They consistently go into their races worried about disappointing mom and dad and or their coach. When you do this mentally, it’s as if you are trying to swim while literally carrying mom, dad and or coach on your back. While you might not be able to actually see this weight, the crushing burden of letting others down is powerful and performance disrupting.

If you get up on the blocks and you’re preoccupied with wanting to make your parents and coach happy, and fearful that if you swim poorly, they won’t be, then you will inadvertently be creating the most powerful performance anxiety there is. Your nervousness will go into the red zone, your muscles will tighten and your arms and legs will feel like lead. No child ever wants to disappoint mom or dad. In fact, as kids, we’re hardwired to want to make our parents proud of us. When we fail, or have a less-than-stellar performance, it feels like we have directly disappointed those who matter to us. When this happens, we then worry they will love us less for it, and for a child, this is a scary and threatening situation.

Most parents out there would be absolutely horrified to know that you as their son or daughter were worried about losing their love if you didn’t swim fast enough. These parents would want you to know that their love for you is totally unconditional, regardless of how fast you go in the pool. Loving parents would want you to know that they were proud of you just because of who you were and that you didn’t have to perform in any way to earn their love, caring or respect. Loving, appropriate parents would want you to enjoy swimming completely unburdened by their own expectations. They would want you to swim just for YOU, because YOU wanted to and YOU loved it.

This is why it is absolutely critical that you learn to swim for yourself. This means that when you approach practice and meets, you do it just for YOU! In other words, your goals and motivation should always come from inside of you and not be about making those around you happy. The goals that you pursue in this sport should be all yours, regardless of how grand or modest hey might be.

This also means that you learn to keep your pre-meet and pre-race focus of concentration on you and no one else. Worries about disappointing mom, dad or the coach means that you’re not keeping your concentration on you. When these kinds of “others” thoughts come up, you want to quickly return your focus to yourself and your swim... In addition, it’s critical that you learn to keep your focus in the moment, on what’s going on right now instead of allowing your concentration to jump ahead to the outcome and consequences of the race, (i.e. how people may be upset with you if you don’t go fast enough).

When you get up on those blocks you want to be totally unburdened by concerns with others’ expectations. You want to feel that you’re not swimming to prove yourself-worth or lovability, but that you’re swimming from your heart, for the love of the sport. It’s only then that you’ll be able to consistently swim freely and fast.

NUTRITIPS-NUTRITION DO'S AND DON'TS

from United States Swimming (USS)

Carbohydrate intake is important during every stage of training and at each meal. For each meal and snack, follow these Do's and Don'ts for wise food choices during training.

BREAKFAST

Do

· Eat hot cereals like oatmeal or oat bran.

· Select whole-grain or high fiber cold-cereals.

· butter.

Don't

· Eat sausage, ham, or bacon more than once or twice a week.

· Eat doughnuts or pastries daily.

· Skip breakfast.

LUNCH

Do

· Pack a lunch whenever possible.

· Choose whole-grain breads.

· Choose lean meats like turkey over salami or bologna.

· Use mustard and ketchup as condiments.

· Choose a hamburger over hot dogs.

· Choose a baked potato over french fries.

· Eat pasta as much as you like, but choose tomato rather than cream sauces.

· Try pizzas without fatty meat toppings.

· Eat hearty soups and stews.

Don't

· Eat fast-food meals too frequently.

· Eat fried foods like fish'n'chips too frequently.

· Overuse condiments like mayonnaise or salad dressings.

· Eat fatty and salty luncheon meats too often.

· Choose prepared salads having excessive mayonnaise or salad dressing.

· Skip lunch.

·

DINNER

Do

· Eat pasta dishes.

· Choose pizza with vegetable and lean meat toppings.

· Try Chinese food with rice and fresh vegetables.

· Select fish often. Broiled or poached is best.

· Trim visible fat from meats and remove skin from poultry.

· Have soups, salads, and plenty of vegetables.

· Eat as much bread as you like.

· Include potatoes, rice, or beans whenever available.

· Choose fresh fruit, yogurt, or jello for dessert.

Don't

· Choose deep-fried meals more than twice a week.

· Eat high-fat meals like hot dogs or sausage.

· Choose meals with heavy cream sauces or gravies.

· Ruin a baked potato or bread with too much butter.

· Have cakes, ice cream, and pies nightly for dessert.

SNACK AND BEVERAGES

Do

· Pack nutritious snacks like fruit, raisins, and nuts.

· Have rolls, muffins, and breads when you get a break.

· Snack on popcorn, pretzels, and breadsticks.

· Drink eight to ten glasses of fluids each day.

· Drink fruit juices, sparkling waters, and plain water.

· Drink hot ciders, soups, and hot chocolate.

Don't

· Count on potato chips or tortilla chips as good snacks.

· Eat cupcakes or cream-filled pastries to satisfy hunger.

· Eat ice cream, cakes, or candies in excess.

· Drink water / H20. Preference- Don’t drinks soft drinks at all…

Smart Choices for Eating on the Road

Nutritious food that is high in carbohydrates and nutrients is hard to find for swimmers while competing away from home. Traveling swimmers often pick fast food restaurants because they are quick, convenient, and affordable; however, swimmers need a coaches' reminder and the following chart to be ready to each and compete.

Did they eat enough carbohydrates for the next day's race? Are they hydrated? Did they eat too much fat? Are fast food restaurants appropriate places to eat when competing on the road?

Fast Foods- Fast foods are generally high in fat, low in calcium, Vitamin C, and Vitamin A. However, coaches and swimmers need to remember it’s what you eat everyday that will affect your swimming performance. If a swimmer eats everyday at a fast food restaurant then they are not getting enough carbohydrates and nutrients to maximize their performance.

Smart Food Choices- If a swimmer or coach decided to eat fast food, it doesn’t have to be a dietary disaster. The two major nutritional problems of fast food restaurants are that 1) You can eat your whole calorie allotment in one meal, and 2) You simply do not get enough carbohydrates. To determine the percentage of calories from fat in a food, multiply the grams of fat in that food by 9. Then divide that number by the total number of calories in that food.

For Example: A Taco Bell taco has 8 grams of fat and 183 calories. 8 x 9 equals 72 fat calories. 72 divided by 183 equals 0.39. Therefore, a regular Taco Bell taco has 39% of their total calories from fat.

Pre and Post Meal Competition Plans

Pre-Competition Meal

When preparing for a meet, try to follow the guidelines below.

a. A meal that is high in fat should be digested 3-4 hours before the start of the competition.

b. If a high carb meal is desired, digest it 1-2

Hours prior to the competition.

Sample of Pre-Competition Meal Plan (High Carb)

· 2 packets of instant oatmeal

· 1 cup of O.J.

· 1 cup of low fat yogurt

Post-Competition Meal

After a meet, try to follow the guidelines below.

a. A meal that is high in carbohydrates is best. Drink plenty of water.

b. Within 2 hours of the end of the meet, 70 grams of a pasta fruit or potato is desirable.

c. 2-4 hours following the meet, 70-100 grams of a pasta, fruit or potato is desirable.

Sample of Post-Competition Meal Plan (High Carb)

· 1 1/2 cup of fruit juice and a banana

· 1 bagel or 1 cup of grapes or 1 cup of yogurt

HOW TO WATCH A HIGH SCHOOL SWIM MEET

Scoring

The scoring systems depends upon the number of lanes in the pool.

For a 4 or 5 lane pool the following rules apply:

Each team is allowed to enter two swimmers per event.

Relays score: 1st place -6 pts. 2nd place -3 pts. 3rd place -1 pt.

Individual events score: 1st place -4 pts., 2nd place -3 pts., 3rd place -1 pt.

For a 6 lane pool

Each team is allowed to enter three swimmers per event

Relays score: 1st place -8 pts. 2nd place -4 pts. 3rd place -2 pt.

Individual events score: 1st place -6 pts., 2nd place -4 pts., 3rd place -3 pts.

4th place -2 pts. 5th place -1pt.

Since there are only a fixed number of points possible in a meet, a team is assured of a victory once it has surpassed 42 points in a 4-lane pool or 87 points in a 6 lane pool.

Order of Events

There are 12 events in a high school dual meet. They are swum in the following order:

1) 200 yard Medley Relay4 swimmers, each swims 2 lengths of their stroke: Back, Breast, Fly & Free

2) 200 yard Freestyle8 lengths of Freestyle

3) 200 yard Ind. Med.8 lengths, 2 lengths of each stroke: Fly, Back, Breast, Free

4) 50 yard Freestyle2 lengths of freestyle

5) Divingsee Diving section

6) 100 yard Butterfly4 lengths of Butterfly

7) 100 yard Freestyle4 lengths of freestyle

8) 500 yard Freestyle20 lengths of freestyle

9) 200 yard Freestyle Relay4 swimmers, each swims 2 lengths of freestyle

10) 100 yard Backstroke4 lengths of Backstroke

11) 100 yard Breaststroke 4 lengths of Breaststroke

12) 400 yard Freestyle Relay4 swimmers, each swims 4 lengths of Freestyle

Number of Events per Swimmer

Each swimmer is allowed to swim in at most four events. Of these four events, two must be relays. (Each swimmer is allowed a maximum of 2 individual events.)

Strokes

The four competitive swimming strokes are butterfly, backstroke, breaststroke, and freestyle. A freestyle event permits the swimmer to use any stroke but the front crawl is usually used as it is the fastest of all strokes. A swimmer is permitted to swim a freestyle event using one of the other strokes.

In the Medley relay, the first swimmer swims backstroke, the second swimmer swims breaststroke, the third swimmer swims butterfly, and the fourth swimmer may swim any stroke other than the first three. This rule makes the final stroke almost always the front crawl.

In the individual medley, one swimmer swims two lengths of each stroke in the following order: butterfly, backstroke, breaststroke, and any other stroke, again almost always being the front crawl.

In the freestyle relays, each swimmer swims the required number of lengths (2 or 4) most often using the front crawl stroke.

Disqualifications

All races must be swum according to the rules in the National High School Swimming, Diving, and Water Polo Rule Book. Violation of any of the rules causes the swimmer to be disqualified from the event. Disqualification results in the swimmer losing any place and points they might have scored, allowing all swimmers behind them to move up one place.

Common disqualifications

False Starts- If a swimmer begins a motion toward entering the water before the starting signal or delays assuming the starting position, the official can charge the swimmer with a false start. A swimmer is disqualified on the first false start.

Relay Starts-The first swimmer on a relay is subject to false starts as described above. All other swimmers cannot leave the starting block before the swimmer in the water touches the wall. Leaving the starting block before the swimmer in the water touches the wall disqualifies the entire relay. It is important to note that the swimmer on the block only needs to have one point of their body touching the starting block when the swimmer in the water touches the wall. Expect to see swimmers on the starting block, moving before the swimmer touches the wall and notice the point at which their feet leave the starting block.

Butterfly-Flutter (freestyle) or breaststroke kicks instead of the require dolphin kick at any point in the event is one of the most common ways to be disqualified in this difficult stroke. Failure to recover both arms at the same rate above the water is another. Taking a short breaststroke pull as they approach the wall for a turn or touching the wall, one hand at a time are all other common ways to be disqualified in butterfly.

Backstroke-Failure to stay on the back during the event, except for a turn, will result in disqualification. During the turn, the swimmer will be allowed to be on his stomach for one arm below, and one arm pull above the water before initiating the turn. The swimmer may glide on his stomach but may not take any more pulls. The swimmer leave the wall on his back for a legal turn.

Breaststroke-Failure to keep the legs in a single plane during the kick is illegal. Using a dolphin (butterfly) kick in excess is illegal. Taking more than two arm pulls and one kick while underwater after a turn or touching the wall with one hand instead of two during the turn are all illegal during breaststroke.

Freestyle-The only common types of disqualification during freestyle is failure to touch the wall at a point during the turn or using the bottom of the pool to gain momentum during the race.

Referees

The officials for high school swim meets are assigned by the Northeast Ohio Swim Coaches and Official Association. Though we often wish that all of their decisions agreed with ours, we never question the honesty or integrity of our officials. They are human and may make mistakes, but honest mistakes are not a reason to subject them to abuse or ridicule. Booing or verbal criticism of officials at a swim meet is not appropriate behavior.

Combined Boys and Girls Meets

At most meets this season, our boys and girls will have meets swum together. During a combined meet, the events alternate with the girls’ event swum first and then the boys’ event. Both meets are scored individually with the outcome of one meet having no effect on the outcome of the other.

JV Events

On many occasions, coaches will suggest JV events at swim meets. Because of rules that must be enforced by officials, it is up to the official to allow these events to occur. On most occasions, officials will permit JV events in the shorter distances, usually to keep the meet at a reasonable length. Unfortunately, the officials also have the power to allow no JV events. This has been a point of controversy and discussion between coaches and officials over the last 12 or so years, with no side coming to an agreement.

Diving

In a dual meet, each diver performs 6 dives. The first round of dives is a required dive chosen by the officials before the event begins. The other 5 dives are the choice of the divers but must represent 4 of the 5 dive groups and cannot be a repeat of a previous dive. The dive groups include: front, back, reverse, inward, and twist.

Diving Scoring

Each dive is assigned a degree of difficulty ranging from 1.2 for the easiest dives to 3.0 for the most difficult dives. When judging a dive, a judge is not to consider how difficult the dive is, rather only consider how well the dive is performed. The degree of difficulty rewards the diver for doing more difficult dives.

After each dive, the judges award a score from 0 to 10. The following scale is the basis for determining what score to award.

9.0 to 10Exceptional Dive

7.5 to 8.5Excellent Dive

6.0 to 7.0Good Dive

4.5 to 5.5Satisfactory Dive

2.4 to 4.0Deficient Dive

0.5 to 2.0Unsatisfactory Dive

0Failed Dive

Whenever possible, the judging is done with three judges. After each dive, the judges award their own score. The three scores are added together and multiplied by the degree of difficult. This total is the award for the dive. Each of the six awards for the dives are added together to determine the diver's final score. The diver with the highest final score is declared the winner.

Diving (continued)

The degree of difficulty rewards divers for attempting more challenging dives. Consider the following example.

A diver scores excellent awards on an easy dive.

Judge 1 scores 7.5

Judge 2 scores8

Judge 3 scores7.5

Total judges award23

Degree of difficulty1.2

Total award27.6 points

On the other hand a diver scores satisfactory scores on a more difficult dive.

Judge 1 scores 4.5

Judge 2 scores4.5

Judge 3 scores5.5

Total judges award14.5

Degree of difficulty2.3

Total award33.35 points

Remember that high judge's scores on individual dives look nice, but it is the degree of difficulty that is the real factor in who the winner is. A diver with a number of high judge's scores will not necessarily win the event.

Almost everyone has a different opinion about what the score of a dive should be. Those from the diver's team often believe the judges scored the dive too low, while those from the opposing team feel the dive was scored too high. The judges are probably the only people in the pool who have little interest in who wins the event and the meet. Please do not show disapproval for the judge's awards. Applause and approval for a diver's performance is a more appropriate display of opinion.

We hope these few pages takes some of the mystery out of a swimming and diving meet, especially for those of you who are new to the sport. We believe swimming is an exciting sport and hope this article will help you understand the sport a little better, allowing you, along with your son, to become involved in all of our meets this season. Sit back and relax, cheer as loud as you can each and every Bee that dives into the water.

Now ........ "LET’S GO Bees !!!"

New Glossary terms 2011-12

A glossary of those strange and wacky words we use in the sport of swimming. You may or may not find these words in the English Dictionary, and if you do, their definitions will probably be radically different than the ones listed in this Glossary. Relax and take your time reading. Soon you'll be understanding and maybe even speaking some "swim slang."

Age Group Division of swimmers according to age. The National Age Group divisions are: 10-under, 11-12, 13-14, 15-16, 17-18. Some LSCs have divided the swimmers into more convenient divisions specific to their situations: (i.e.) 8-under, 13-Over, 15-Over, Junior, Senior.

Anchor The final swimmer in a relay. Also a term coaches use for the beginning of all four strokes indicating the “high elbow”, “catch,” or “early vertical forearm.”

ASCA The American Swim Coaches Association. The professional organization for swim coaches throughout the nation. Certifying coaches and offering many services for coaches' education and career advancement.

Backstroke One of the four competitive racing strokes, basically any style of swimming on your back. Backstroke is swum as the first stroke in the Medley Relay and second stroke in the I.M. Racing distances are 50 yards/meter, 100 yards/meter, and 200 yards/meter (LSCs with 8-under divisions offer the 25 yd back).

Blocks The starting platforms located behind each lane. Minimum water depth for use of starting blocks is 4 feet. Blocks have a variety of designs and can be permanent or removable.

Breaststroke One of the four competitive racing strokes. Breaststroke is swam as the second stroke in the Medley Relay and the third stroke in the I.M. Racing distances are 50 yards/meter, 100 yards/meter, and 200 yards/meter. (LSCs with 8-under divisions offer the 25 yd breast)

Butterfly One of the four competitive racing strokes. Butterfly (nicknamed FLY) is swam as the third stroke in the Medley Relay and first stroke in the I.M. Racing distances are 50 yards/meter, 100 yards/meter, and 200 yards/meter (LSCs with 8-under divisions offer the 25 yard fly).

Camp A swimming function offered by USA-S, your LSC, or a USA-S coach. There are many types of camps for just about every level of swimmer. When selecting a camp, ask for your coach's advice as to what will be the best for the swimmer, or call USA-S swimming for details on the many camps they offer.

Carbohydrates The main source of food energy used by athletes. Refer to a Nutritional Manual for more information.

Championship Meet The meet held at the end of a season. Qualification times are usually necessary to enter meet.

Championship Finals The top six or eight swimmers (depending on the number of pool lanes) in a Prelims/Finals meet who, after the prelims are swum, qualify to return to the Finals. The fastest heat of finals when multiple heats are held.

Circle Seeding A method of seeding swimmers when they are participating in a prelims/finals event. The fastest 18 to 24 swimmers are seeded in the last three heats, with the fastest swimmers being in the inside lanes. (i.e.) Lane 4 in the final three heats. See rule book for exact method for seeding depending on the lanes in the pool.

Club A registered swim team that is a dues-paying member of USA-S and the local LSC.

Colorado Timing System A brand of automatic timing system.

Consolation Finals After the fastest six or eight swimmers, the next six or eight swimmers (depending on the number of pool lanes) in a Prelims/Finals meet who, after the prelims are swum, qualify to return to the Finals. Consolations are the second fastest heat of finals when multiple heats are held and are conducted before the Championship heat.

Course Designated distance (length of pool) for swimming competition. (Ie) Long Course = 50 meters / Short Course = 25 yards or 25 meters.

Deck The area around the swimming pool reserved for swimmers, officials, and coaches. No one but an "authorized" USA Swimming member may be on the deck during a swim competition.

Deck Entries Accepting entries into swimming events on the first day or later day of a meet.

Deck Seeding Heat and lane assignments are posted after swimmers have checked in have “scratched” (indicated they will not participate in the event.)

Distance How far a swimmer swims. Distances for short course are: 25 yards (1 length), 50 yards (2 lengths), 100 yards (4 lengths), 200 yards (8 lengths), 400 yards (16 lengths), 500 yards (20 lengths), 1000 yards (40 lengths), 1650 yards (66 lengths). Distances for long course are: 50 meters (1 length), 100 meters (2 lengths), 200 meters (4 lengths), 400 meters (8 lengths), 800 meters (16 lengths), 1500 meters (30 lengths).

Disqualified A swimmer's performance is not counted because of a rules infraction. A disqualification is shown by an official raising one arm with open hand above their head.

Diving Well A separate pool or a pool set off to the side of the competition pool. This pool has deeper water and diving boards/platforms. During a meet, this area may be designated as a warm-down pool with proper supervision.

Dual Meet Type of meet where two teams/clubs compete against each other.

Dryland The exercises and various strength programs swimmers do out of the water.

Entry An individual, relay team, or club roster's event list in a swim competition.

Entry Limit Each meet will usually have a limit of total swimmers they can accept, or a time limit they cannot exceed. Once an entry limit has been reached, a meet will be closed and all other entries returned.

Electronic Timing Timing system operated on DC current (battery). The timing system usually has touchpads in the water, junction boxes on the deck with hook up cables, buttons for backup timing, and a computer-type console that prints out the results of each race. Some systems are hooked up to a scoreboard that displays swimmers.

Event A race or stroke over a given distance. An event equals 1 preliminary with its final, or 1 timed final.

False Start When a swimmer leaves the starting block before the horn or gun. One false start will disqualify a swimmer or a relay team, although the starter or referee may disallow the false start due to unusual circumstances.

False Start Rope A recall rope across the width of the racing pool for the purpose of stopping swimmers who were not aware of a false start. The rope is about 1/2 way on yard pools and about 50 feet from the starting end on meter pools.

FINA The international rules-making organization for the sport of swimming.

Finals The final race of each event. See "Consolation Finals", "Timed Finals", etc.

Final Results The