The Starting Block

Goggle Malfunction in the Freestyle Relay!

2011-06-23T21:37:00.000-04:00

His first meet was last week. After 2 years off, it wasn't bad. We had gotten him new goggles (2 pair)...the Speedo Vanquisher's worked before, so if it's not broken...well, you don't mess with goggles!

(youth swimmers waiting for the signal to start)

On the block and ready to dive in for the 2nd leg of the Freestyle Relay, he entered the water nicely...BUT, the worst thing that can happen in a race happened. Goggles slipped off and down over his face when he dove in! Wouldn't have been so bad if it was an individual event, but he was on the A relay and they were counting on him to win.

Fortunately, "autopilot" was on and he remembered the Golden Rule that he learned at his very first meet. KEEP SWIMMING!

(young swimmer swimming breastsroke despite losing goggles)

They finished hard and I let out a sigh of relief...no DQ for starting before the first swimmer hit the wall, no stopping to adjust goggles...nothing. All is well and the new goggles have now been adjusted for him.

Returning to Swimming After Long Break - What to Expect

2011-06-15T14:09:00.000-04:00

Sometimes, it takes a break to gain perspective. Learning to set goals for the right reasons, evaluate an individual athlete's performance based on healthy and achievable goals and aspirations, requires a very delicate balance. If this is not mastered, it can cause the love of a sport to quickly turn to a sport that feels like a dreaded obligation.

After a 2 year break, our son decided to give the swim team another try. We had basically put swimming on a shelf, in a box full of the memories, meet results, accomplishments and unrealized potential. When he made the decision to get back in the pool, we were thrown back. It was pure luck we were able to sign him up for the summer team since the deadline had passed and the team had practiced for almost 2 weeks.

Our perspective has changed because we know what the result can be. We just want him to swim and love it. The rest will work itself out...but only if the pressure to perform he feels is healthy and comes from within.

Our goal as parents is to help him focus on HIS goals and accomplishments and not to fall into the trap of comparisons and the destructive competitive mindset that often plagues youth sports. It's hard not to fall into the trap, even for adults, and it takes discipline to back off when the tension is in the air. We live in an ultra-competitive culture, but only if we allow ourselves to get caught up in the back and forth mental tug of war of competition can it grow and consume everything that is positive about youth sports.

I can't believe we lost a snorkel, pull bouy, kickboard and goggles

2008-10-12T17:23:00.000-04:00

My son (AC) had a meet this weekend and we broke the "golden rule" of only taking one pair of goggles. Well, actually, I threw a pair of mine in there just in case. Fortunately, we made it through the meet with no goggle mishaps and without losing them.

But, we did succeed in losing them somewhere between the meet and home (or maybe they are in car).

Just last week, we realized that AC's snorkel, pull buoy and streamline kick board were missing...as well as his backup pair of goggles.

At any rate, looks like I'm heading over to SwimOutlet to get replacement goggles (the Jr. Vanquisher's are always on sale). But he may have to wait for the other equipment.

Wonder what the chances are of him paying me back when he's old enough to work?

MORAL of the story: Even in the midst of the chaos of a swim meet, make sure you have EVERYTHING before you leave. And...if you take equipment to the pool, keep it all together versus pulling it all out and leaving it on the bench until practice is over. That way, (A) you won't leave anything behind, and (B) hopefully nobody will walk off with your stuff!

LZR from Speedo available – 5 Reasons NOT to buy one for your swimmer

2008-10-12T14:44:00.000-04:00

The LZR Racer, which reached must have status after its stellar showing at the US Olympics in Beijing earlier this year, is now available at a swim store near you.

While they are a completely mind-blowing piece of technology, they really do not have a place in competitive swimming (at least if you have any respect for swimming as a sport). Oh...and don't forget that they are super cool looking!

In fact, my own 10 year old son (9 at the time) expressed his desire to have one of the LZR jammers. At his age, it was more about the fact that he had seen the likes of Michael Phelps sporting the LZR line of technical suits than his interest in being faster.

According to Speedo’s own website, “These are very high performance products and limited numbers are available worldwide”.

In my opinion, this means: limited quantities = higher prices = cost prohibitive = creates an unequal playing field = bad for the sport.

So why do I believe you should not buy these for your swimmers?

Cost: This reason is self explanatory if you look at the pricing for this Speedo line of tech suits. Even if cost was taken out of the equation, there are several other reasons parents should make the decision to say no to these types of suits.
Do we really want to give our youth the misconception that these things are a “magic bullet” for being FAST? It’s implied by the nature of marketing and product development that sport equipment manufacturers are already at work on their next” latest and greatest” world record shattering technology.
Do we want our swimmers to feel like they have to have the leading suit on the market to be competitive? And how many would-be swimmers would be lost because of the higher cost of participation in the already costly sport? This is not in the best interest of swimming.
Should our young swimmers be focusing on what tech suit is the fastest or on mastering the essential technical aspects of each stroke and event?
There is still a controversy over these types of suits crossing the line between legal in competition and that of being performance enhancing and therefore banned from competition.

Thankfully, there is currently a moratorium on use of the suits through the 2008-09 NCAA competitive swim season. Unfortunately, the main reasoning is due to the availability of the suits and not the underlying principle of keeping the sport of swimming pure.

However, there is still a chance the moratorium could remain intact even after the availability issues have been worked out.

The CSCAA…expressed concern that the suits may, in fact, aid in flotation and
enhance performance -- both explicitly prohibited by FINA and NCAA rules.
Independent scientific testing, currently under way, should resolve that
issue within the next few months. To date, other than the CSCAA, the only
other major swimming body in the USA to take the position that the suits should
not be allowed is the American Swimming Coaches Association (ASCA). Last
weekend, USA Swimming banned the suits from age group competition only.

So at least for now, the younger swimmers will not be immediately impacted by the use of these suits in competition.

By the way? Did I mention the price?

Speedo Male LZR Racer Highneck Bodyskin: $545.95
Speedo Male LZR Racer Legskin: $345.95
Speedo Male LZR Racer Jammer: $285.95
Speedo Female LZR Racer Record Breaker Kneeskin: $419.95
Speedo Female LZR Racer Highneck Bodyskin: $545.95
Speedo Female LZR Racer Record Breaker Bodyskin Price: $469.95

Just a Few of the MANY health benefits of Swimming

2008-09-26T21:43:00.000-04:00

If I were to have to choose the most comprehensive and healthy sport, it would be swimming (hands down).While swimming is challenging, the many benefits are outstanding and unequaled.

MUSCLE GROUP INVOLVEMENT Swimming involves the use of almost all the muscles required for movement, but without the progressive wear and tear on the body experienced by more traditional exercises involving running and jumping.

MUSCLE TONE & STRENGTH
Regular swimming will increase muscle tone and strength because water resistance is greater than air and the muscles have to work continuously to keep the body moving.

CARDIOVASCULAR FITNESS Swimming is great for endurance, and cardiovascular fitness. These benefits are achieved without overworking the heart.

LUNG CAPACITY Swimming improves the body’s use of oxygen and increases lung function which is why swimming can often decrease symptoms in some asthmatic people.

WEIGHT CONTROL Swimming improves the ability to control and maintain a healthy weight.

STRESS REDUCTION Like other sports, swimming decreases stress by releasing endorphins and other relaxing chemicals.

LONGEVITY Swimming is a sport for all ages and fitness levels and a person can start swimming at any age. For many people it is the only form of exercise they can participate in.

CONFIDENCE As with other sports, swimming will improve self esteem and increase mental toughness.

Breaststroke Kicking Drills for Competitive Swimmers

2008-09-19T14:21:00.001-04:00

A weak or incorrect breaststroke kick can throw the whole stroke off and ruin even the most perfect pull...The following kicking drills will keep your legs doing their part.

Kick Using a Pull Buoy or Band: Place a pull buoy between knees and perform the Breaststroke kick (you can also use a band around knees. This drill works on “Hiding the kick” – GoSwim Breaststroke with Brendan Hansen has a great section showing how Brendan hides his kick. (See my review of the instructional DVD here.)

Kick with Hands at Side: Perform breaststroke as normal (normal breathing rhythm and leg movement) except keep hands straight and still at the sides with thumbs touching outer thigh. Each time legs recover, try to touch heels to hands. As heels come up, breathe. Purpose: enhances hip action and proper leg position – Like the kicking on back drill below, this one reinforces keeping hips in line with knees.

Breaststroke Kick on Back: lie on your back and kick Breaststroke with hands either above head in streamlined position or at side, keep knees below surface. This drill works on keeping knees close together and keeping the hips in line with the knees (Kicking with Hands at Side also works on hip/knee alignment).

GoSwim Breaststroke with Brendan Hansen by GoSwim

Ab Exercises that will Strengthen your Core and Improve your Swimming

2008-09-19T14:21:00.000-04:00

Swimming is such an all-encompassing sport in regard to muscle usage. Good form relies heavily on a stable core which is why ab work is a necessity for swimmers who wish to swim at a competitive level.

Here are 4 of my favorite abdominal exercises which are a great way to add some strength to your core and allow your body to move more steadily though the water, improving form which will increase speed. That is, if you are consistent with working your abs!

Jackknife Reverse Crunch with Swiss Exercise Ball (This exercise will also strengthen the hip flexors)
Place yourself in a push up position with your feet on the ball. Draw your legs in slowly in a controlled movement, making sure you concentrate on keeping your spine (no arching), head and neck aligned. Slowly return to the start position again focusing on spine alignment and control.
Swiss Ball Leg Raises
With Swiss Ball between ankles and arms outstretched to the sides, raise ball with legs to a 90 degree angle keeping legs straight. Lower the legs in a slow and controlled motion focusing on the abs. If this is too difficult, start out with no ball and legs slightly bent. Keep your spine flat against the floor and don’t allow your feet to touch the mat at the bottom of the movement.
Russian Oblique Twist (with or without medicine ball or dumbbell)
With ball in hands and arms outstretched slightly and angled slightly less than 90 degrees toward feet, do a partial sit-up. While holding yourself up with your abs, arms still outstretched, take the arms (holding medicine ball) and twist the arms and waist until the ball almost touches the floor. Arms should stay straight the whole time and entire movement should be controlled. Back should stay aligned (no slouching or arching). If this is too tough, do the exercise without the ball.
Pendulum or Double Leg Circles
If this is the first time you have attempted this exercise, start with your legs together and straight at a 90 degree angle with the floor. Slowly, and with control, drop legs down and around and back to the original upright position. Alternate between clockwise and counter clockwise. The higher the circle the easier so if you are having trouble, don’t allow your legs to circle as low. You can also bend your legs and make the circles that way. Keep your core stable and contracted. Make sure your legs are the only thing moving. Do not wiggle at the waist.

Cardiovascualr Dryland Training in Swimming - Why do it?

2008-09-16T13:33:00.000-04:00

photo credit: eric.surfdude on Flickr

creative commons license

If swimming is such a great sport, why does it need to be supplemented by "dryland" workouts?

It is BECAUSE swimming is a great sport that dryland is important because swimming uses all of the large muscle groups at the same time and continuously (without the stopping and starting common to ther sports).

Increasing cardiovascular conditioning, flexibility and strength through dryland exercises effectively enhances swimming athleticism which translates into greater performance in the pool. It is beneficial for youth swimmers and up.

The swimming body needs strong muscles, flexible joints and the stamina necessary to propel the swimmer through the water with speed. Without dryland, swimming would still allow a person to get a decent workout, but the ability to compete on a competitive level would be limited at most.

Common to dryland workouts is the cardiovascualr portion. Many different methods are used to improve cardio conditioning. Commontypes of this type of conditioning include:

Running
Jumping
Rowing
Stair Climbing
Versaclimbing

Although the training preferences vary coach by coach, the versaclimber is appealing to many because it uses the upper and lower body (taking care of several areas at once). The versaclimber is a common piece of gym equipment and is easily confused with the Vasa Trainer which is a swim specific apparatus which is not as readily available. If you have one available to you...use it!

Dryland conditioning typically begins with the cardio portion, then progresses to flexibility and strength exercises. The conditioning cycle then moves into taper and the whole process starts over again the following program year.

For great dryland workouts, check out USMS.org and search "dryland workouts".

Parent Expectations of New Swimmers – How to Support your Child

2008-09-14T13:56:00.000-04:00

It’s only natural for parents of new swimmers to want their child to do well at the first meet. It’s very tempting to compare your swimmer to other children and to rate their performance based on other swimmers’ achievements. It’s also natural to feel disappointment when your child performs below their ability.

If your swimmer is aware of this type of thinking it will only cause your child’s confidence to weaken and can make their first competitive experience in swimming to be associated with negative feelings. In addition, it will cause your child to begin thinking that their success is based on how they measure up to others versus doing the best that they can do.

Keep your child focused on their achievements
Step back and let the coach talk to your child after the race and point out things done well and things that need to be worked on
Don’t focus on place or time in comparison to other swimmers
Remind your child that they are racing themselves and trying to improve on their time
Reassure your child that other swimmers are nervous and you would be nervous too
Make sure your child knows that what matters to you is that they do their best and have fun
Tell them that you are proud of them

For further reading, I recommend:
10 Commandments for Swimming Parents
by Rose Snyder, Managing Director Coaching Division, USOC Former Director of Club Services, USA Swimming

Highly Effective Backstroke Drills for Every Level

2008-09-08T21:15:00.001-04:00

Backstroke can be one of the more problematic strokes for some swimmers. Specific work with each aspect of the stroke can really go a long way to improve overall efficiency and ultimately increase a backstroker's or IMer's speed.

Here are a few of my favorite backstroke drills. For more specific backstroke help, check out Aaron Peirsol in the excellent instructional DVD, "GoSwim Backstroke".

Streamline on Back: Lie on back (relax...) with head facing up to the ceiling. Body should be flat in the water with arms outstretched above the head, one hand on top of the other. Arms should be straight, tight and close to the ears. Move while kicking and concentrating on keeping your arms in streamline.

Kick-n-Roll: The arms will stay elongated by the sides with this drill. Kick while keeping head as still as possible. Keep head facing up to the ceiling (or sky). While in this position, start to kick. Roll and hold for two counts and without staying on the back except for a moment, roll to the other side. Each shoulder should rotate toward the head (the head should stay stable while the rest of the body rolls as a unit)

One-Arm Backstroke: Swim Backstroke with one arm at your side as in the Kick-n-Roll. Maintain the rolling movement without pausing on the back at any point of the stroke. Make sure the head is still remaining stable in the water (not dropping to either side or moving up and down). Remember thumb up out of the water, pinkie into the water. This drill has many possibilities for variation. One lap right arm backstroke, one lap left arm. 2 right, 2 left and so on.

Double-Arm Backstroke: Instead of the arms alternating in this drill, the swimmer will move both arms simultaneously. This also works on balance and requires a lot of coordination and concentration on each element of the stroke.

Pull Buoy Between Ankles: Swim Backstroke with a buoy at feet. Expect snaking through the water as most people are not totally even with their stroke. This drill will narrow down areas of the stroke that are not balanced allowing the swimmer to concentrate on these issues in other drills.

Why you should keep swimming even if you are sure you have gotten disqualified

2008-09-05T11:37:00.000-04:00

When you see the judge at the end of the pool (who appears to be looking at you) and he/she raises her hand to signal a disqualification KEEP SWIMMING and DON'T slow down ! Why? What's the point? You've gotten DQ'd anyway. The time won't count.

BUT...what if the judge made a mistake (they are human) and what if they were actually looking at the swimmer next to you (goggles can impair your vision).

You NEVER want to stop swimming when you are sure you have gotten disqualified (even if you think you did something wrong...the judge may not have seen it because he/she was watching another swimmer. It's not your job to judge...it's your job to swim your race and finish your race.

The smartest thing to do is think about your swimming. If you are looking at the wall, your head will be low, you will be able to time your turn and maintain your focus so you can hit the wall with precision, efficiency and power...

On the other hand, if you are looking up at the judge, your head will likely be out of position, your focus will be broken, you could take too many strokes into the wall, make a sloppy turn or lose confidence...not the ingredients of a good swim.

Teeth Discoloration in Competitive Swimmers is Unsightly but Not Permanent

2008-09-03T12:09:00.000-04:00

It's not pleasant to think of your child having teeth that are discolored, mimicking stains caused by coffee, tea and in some cases, even smoking. A condition know as "Swimmer's teeth" has been seen in frequent swimmers as young elementary school age. Although not pleasant to look at, the discoloration of the teeth can revert to the pearly white color they used to be.

Don't worry if your child brushes at least 3 times a day and the yellowish color remains. The dentist will have to do the cleaning, but it will come off.

More information about Swimmer's Teeth

How to find a year round swim team for kids

2008-09-02T23:22:00.000-04:00

The Olympics have ended and many children who may have had little to no exposure to the competitive sport of swimming have been bombarded by images, news reports, interviews, commercials and images of Michael Phelps, Natalie Coughlin and other high profile swimmers.

The sport of swimming has long competed with more well-known sports such as basketball, soccer and football. Hopefully this surge in exposure has inspired a new group of Olympic dreamers to put on a swimsuit, cap and goggles and dive in.

If your child is one of these dreamers, you may be wondering how to find a year round competitive swim program. There are many clubs throughout the United States and there is likely one in your area.

To find clubs in your area, you just need to visit USA Swimming's website where you can search for a team. The USA Swimming website has all kinds of great information for parents and swimmers, It also has information on volunteer opportunities in the sport of swimming.

You can also go directly to your local swim committee (LSC) which will have information about local clubs. Currently there are 59 of these committees in the US. You can locate the LSC for your area at the USA Swimming site as well.

Search for LSCs in your area.

Swimming Sculpture - Tower Bridge - Friday 21st September 2007

2008-08-29T12:39:00.001-04:00

Swimming Sculpture - Tower Bridge - Friday 21st September 2007
Originally uploaded by kevenlaw

Wow! How impressive is that? I thought my readers would appreciate this photo.

Go Swim Breaststroke with Brendan Hansen - Instructional DVD Review

2008-08-28T10:41:00.000-04:00

GoSwim Breaststroke with Brendan Hansen is yet another great instructional DVD from the team of Glenn Mills and Barbara Hummel. Like the Peirsol Go Swim Backstroke DVD, this video breaks the stroke down into 6 key focus areas. By doing this, the viewer can watch a section and focus on that portion of the stroke while practicing until ready to move to the next focus area. After breaking the stroke down into easily practiced parts, the stroke can be performed as one cohesive unit with all parts working together more effectively and correctly.

The instructional DVD comes with a laminated drill guide to help you recall the 6 areas of focus while at the pool.

Learn the importance of:

Streamline Timing
Connecting Hands, Head and Hips Going to Air
Connecting Hands, Head and Hips Going to Streamline
Fast Hands
Hiding Your Kick
Pressing Your Hips UP!

This DVD is appropriate for beginners to accomplished swimmers and is easy to follow as well as enjoyable to watch.

The underwater camera work is excellent and really shows each key area clearly, allowing the swimmer to understand completely what each section is demonstrating.

Go Swim Breaststroke with Brendan Hansen is a MUST-HAVE for age-group youth swimmers, IMers and breaststrokers of any level.

My Rating
Quality of Material – 5 Stars
Ease of Use – 5 Stars
Appropriate Swimmer Level – All levels
Ages - (ages 9 and up) For younger swimmers it's definitely wise to watch in sections depending on attention span.
Overall Impression – A must-have for competitive swimmers 5 Stars

Anyone else seen this video? Feel free to comment!

Selecting the Best Swimming Goggles for Age Group Swimmers

2008-08-26T20:12:00.000-04:00

If your child is new to swimming and will be swimming on a team, it is really important to find the right goggles. Surely you can imagine trying to swim with water swishing around in the lenses or swimming with a severe headache. The following should be taken into consideration as a whole when you begin looking for the right goggles for your swimmer.

FIT: Make sure the goggles fit snuggly within the eye socket (but not tight). Test this by placing the goggles over the eyes as normal without the straps. Press until there is suction and remove your hand. If they stick evenly for a brief moment, they should keep the water out when the straps are adjusted for your child’s head.

COMFORT: Even if a particular goggle fits and does not leak, it has to be comfortable or your child will be miserable.

QUALITY & PRICE: It seems to be a common theme for some children to lose several pairs of goggles during a season. Goggles can also break. While it may be tempting to buy a cheap pair, don’t do it! You will end up spending more money in the long run because they are poorly made.

TYPE OF GOGGLE: There are many types of goggles available. The most common type for competitive swimmers is the racing or sprint goggle. If the swimmer competes in open-water events, there are goggles the suit that type of swimming as well. Low profile goggles are optimal for competitive swimmers because they are less bulky and produce less drag.

NOSEPIECE: Many people overlook this, but goggles with interchangeable nosepieces are desirable because everyone’s faces are different (spacing of the eyes and the size of the bridge). Being able to adjust the nosepiece can greatly improve fit and comfort.

LENS TYPE: Lenses come in clear or tinted. Clear is perfectly fine inside, but outdoor swimmers should select a pair of goggles with a tinted lens and UV protection. Tinted lenses are fine indoor was well, but clear may be better for smaller swimmers as they are still getting acclimated to the layout of the pool, lane lines, walls, etc.

ANTI-FOG: Goggles get fogged up easily. Many goggles are made with anti-fog lenses. Even so, they can still fog up. The most practical way to prevent fogging is to smear saliva (I know, gross) on the inside of the lenses. This works like a charm for swimmers and scuba divers alike. There is also anti-fog spray. This requires a little more effort, but is also a great option.

STYLE: When a child reaches a certain age, looking good becomes more important. Fortunately, goggles come in a wide range of styles and most are reasonably priced. Your child should have no problem helping pick out a pair of goggles with great fit, comfort, quality and style.

TIP: After you have found the PERFECT pair of goggles for your child, buy more than one pair, especially if you find your child’s model on sale.

TIP: To make it harder to lose goggles, get your child in the habit of tucking the goggle straps under the outer leg opening in the bathing suit, under one of the top straps of the bathing suit, or under the waist elastic (for boys). (You can do this with the caps as well)

Swimoutlet.com has regular sales on goggles. Even with shipping they are cheaper than the closest swim shop and the sporting goods store. I usually buy several at one time.

Dealing with Plantar Warts and Athlete's Foot - Common Among Swimmers

2008-08-26T08:55:00.000-04:00

You swim several times a week and take a shower right after you finish swimming laps. So why are your feet so dry and cracked? And what are those clusters of dark spots on the bottom of your feet?

Plantar warts are fairly common (but very rarely spoken of) among swimmers. Like athlete’s foot, it is fairly easy to get the virus which causes plantar warts from showers, the pool deck, or the locker room. Because plantar warts are caused by a virus, the ointments, creams and powders intended for athlete’s foot fungus are destined to fail.

If you already have plantar warts, you want to keep them from spreading. Because plantar warts are caused by a virus, they spread easily and fast. The goal is to get them to dry up and fall off. Try using one or more of the following methods to get rid of these unsightly, and sometimes painful, outbreaks.

The first attempt to rid your feet of plantar warts should be to apply acne medication (salicylic acid) which will help dry the wart. Clearasil wipes actually work well.

If the bottom of your feet can handle it, you can try to scrape the warts off with a pedicure file, callus scraper or pumice stone.

If the warts are already getting out of hand, products like Freeze-Off by Compound W are a great option for blocking the virus from spreading and helping the infected skin dry out. This can be somewhat uncomfortable, but works fast if applied according to the directions on the package. *** If you feel like you cannot do this yourself, you can have a dermatologist, or a general practitioner, do it for you (but the product they use is basically the same).

Dr. Scholl's Medicated Pads (medicated anti-wart padded discs which cover the wart using an adhesive) in combination with a freezing product will quicken the process.

In a few days, you will notice the warts changing appearance as they dry up. After several days, most fall off by themselves. In some cases, you may have to remove them manually, but this should not take much effort and since the skin is dead at that point it causes very little discomfort.

The BEST treatment for plantar warts is to take steps to prevent them. Keep your feet clean and dry them thoroughly (don’t forget the skin between the toes) before putting on socks or shoes. Always wear shoes on the pool deck, in the showers and in the locker room. Crocs are great for this, as are flip flops.Even when you have not been in a swimming pool for a few days, your general routine should include keeping your feet clean and moisturized so they do not crack or peel. The virus that causes plantar warts gets into your body through tiny openings in the skin barrier.

*** Although treating athlete’s foot is different, preventing athlete’s foot is basically the same. Proper foot care and minimizing contact with the fungus is key.

Swim Meet Eligibility Determined by Age Group Time Standards

2008-08-22T22:43:00.000-04:00

What is the deal with time standards? How do I know what meets my swimmer can enter?

Basically, meets are open to certain age groups and have restrictions for entry based on best times achieved. In addition, the meet director can establish additional criteria which your child will have to meet in order to participate (for example, an event may be open only to members of a certain local swimming committee).

If your child has never competed, they will have to enter an open meet. Often, these meets are referred to as B/C meets. This meet will establish times for your child in their current age group and will determine what future meets your child can enter. Some children immediately place out of these meets, while others remain at this level.

To provide a fair competitive field and to allow for an effective ranking system, USA Swimming has different achievement levels. The most inclusive level is “C”. The next level is “B”. So, if your child enters a “B/C” meet and does better than the fastest “B” time, they will now have a “BB” time.

After a swimmer has achieved a new level, the types of meets they are eligible for may change. For example, if a meet is classified as “B/C” and your swimmer has achieved a “BB” time, they may not be able to enter the “B/C” meet. Likewise, if your swimmer has not achieved a “BB” time, they will not be able to event a meet which specifies that the swimmer needs to have achieved a “BB” time standard to qualify for the meet.

The basic time standard levels recognized by USA Swimming are as follows (each time standard reflects faster times):

C (any time slower than the B qualifying time)
B
BB
A
AA (Double A)
AAA (Triple A)
AAAA (Quad A)

A breakdown of the time standards for boy and girl swimmers is available on the USA Swimming website. In addition, many meet programs have these time standards included. Many swimmers have plastic bag tags with the times on them that can be attached to a swim gear bag so you and your child have a reference while at a meet. (The bag tags are only $2.50 at Bag Tags Inc)

*** Make sure you purchase the correct bag tag because there are certain specs that need to match your swimmer (boy/girl – age – SCY or LCM)
SCY (Short Course Yards) These times are intended to be used for 25 yard pools
LCM (Long Course Meters) These times are intended to be used for 50 meter pools

Michael Phelps wins 26 percent of all US Swimming Medals at the Water Cube in Beijing

2008-08-18T22:13:00.000-04:00

What an exciting swimming presence the US had at the 2008 Olympics! I'm bummed it's over.

The United States won a total of 31 medals in swimming:

12 Gold
9 Silver
10 Bronze

Phelps 8 gold medal goal which accounted for approximately 26 percent of the US medals earned at the Water Cube in Beijing.

Phelps shares the gold medal with the 4x100 Freestyle Relay Team of Cullen Jones, Weber-Gale, and Lezak
Phelps (swimming fly) also shares the gold with the Medley Relay Team of Peirsol (Backstroke), Hansen (Breaststroke) and Lezak (Freestyle)

Phelps shares the gold with the 4x200 Free Relay Team of Lochte, Berens and Vanderkaay

Ryan Lochte 200 Back

Phelps 400IM

Phelps 200 Free

Natalie Coughlin 100 Back

Aaron Peirsol 100 Back

Phelps 200 Fly

Phelps 100 Fly

Phelps 200 IM

Dara Torres had an outstanding meet and has inspired many adults to take up (or get back into) swimming.

There were several photo finishes incuding the Phelps/Cavic 100 Fly and Dara Torres' 100 Free Lezak's impressive anchor relay leg of the 4x100 Men's Freestyle was awe inspiring.

I hope the excitement of the swimming events at the Beijing Olympics brings a greater focus on swimming in general and I am looking forward to more youth swimmers getting invloved.

Yet Another Post about the Phelps Cavic Finish in the 100 Fly

2008-08-16T14:28:00.000-04:00

There are so many posts about the finish of the men's 100 Fly in Beijing, but I just had to chime in.

If I had not seen the scoreboard, I would not have thought Phelps would have been the gold medalist in the 100 meter butterfly. Phelps' mom and Bob Bowman couldn't believe it either. It was that close.

If anything shows the importance of the finish in the sport of competitive swimming, this race makes the point clear. Cavic clearly had Michael beat, but made the "micro-split" second decision to not take an additional stroke and finished with a long glide. Phelps, on the other hand, exploded into the wall with a powerful, lightning fast, extra stroke. Had he not done this, Cavic would have been wearing a gold medal around his neck.

You can currently see a frame shot of the finish from beneath here... (Not sure how long these pics will stay up due to the controversial nature of the finish).

The Anatomy of a Swim Meet Heat Sheet

2008-08-15T12:56:00.000-04:00

Whether you are a swimmer or parent of a younger swimmer, you need to know how to read a heat sheet (aka meet program). Heat sheets contain a listing of all swimmers by event number, heat, and lane assignment. This will allow the swimmer keep up with where they need to be and when. Parents, friends and relatives will also need to know how to read a heat sheet so they don’t miss seeing their swimmer compete.

Parents, it is important to know what event/heat and lane your child will be in so if necessary you can make sure your swimmer lines up behind the correct swim block in time for the event. Younger swimmers will also need to be reminded what stroke and distance they will be swimming. If a swimmer does not have this information, they may miss their event (there are no refunds for missed events).

It is common to have the event/heat/lane written on the swimmer’s arm or leg so they have it in front of them at all times. It also helps coaches and volunteers help your child if they get confused. Black sharpies are great for this.

The Parts of a Heat Sheet:

Event Number and Event Name– this will tell you what event number the swimmer will be in.
Heat Number and Lane Number – this will tell you what heat (group of swiimers that swim at the same time) and what lane the swimmer will be swimming in
Age (or year in school)
Team Name (or School Name)
The seed time(the time listed for a swimmer is their best time in that event – distance and stroke)

Things to know:

Each consecutive heat is faster with the last heat being the fastest.

In each heat, the swimmer with the fastest time is place in lane 4.

For an annotated example of a collegiate heat sheet, click here.

How to Hold a Kickboard Correctly for Swimming Kick Drills

2008-08-15T08:24:00.000-04:00

(correct use of a kickboard)

Holding the kickboard seems self explanatory and unimportant, but there is a right and wrong way to hold one. Many newer swimmers will naturally want to hold the kickboard with bent arms while clenching the sides toward the top of the board (in an effort to keep their upper body afloat). While this is a natural tendency, it is not effective for improving a swimmer’s kick.

To properly hold a traditional kickboard, you will want to place the same side hand on each side of the board securely, but not rigidly. Make sure you try to relax in the water. The more relaxed you are, the better the kickboard will be at keeping your upper body elevated, and in proper form, so that you can focus on your kicking movement.

You will need to keep your arms as straight as possible. All strokes require a streamlined position at some point in the stroke rotation. Keeping your arms straight will keep your body long and more hydrodynamic in the water, further benefiting the kicking motion. You can experiment with different hand placement, along the side of the kickboard and see what feels best for you, but realize that the best position will be the one which allows you to be as flat as possible in the water.

If working on kicking on your back, the preferred method would be without a kickboard. However, if you use a kickboard, you would lay on your back with arms lying flat parallel to the surface of the water (partially in and partially out of the water). Again, concentrating on streamline is the key to performing this correctly. To streamline on your back place your arms above your head with your hands (fingers together and flat) one on top of the other and squeeze your ears between your shoulders. If your shoulders are no longer in contact with your ears, this is a clue that your arms are not streamlined and you will need to refocus your attention to that.

If using a kickboard, I would recommend trying a style which allows, and encourages, a more natural streamline position. This type of streamline (also know as alignment) kickboard comes in several models. I personally use the Finis Alignment Kickboard so can confidently say that it is very effective at maintaining a streamline position and puts very little tension on my neck and upper body. The hands fit overlapped into a snug, but comfortable, strap. While streamlined arms are easier with this kickboard, you will still need to keep an eye on your arms and make sure they are not bent.

Another great benefit with this type of kickboard is the ease of using it to kick on your side with one arm outstretched and the other at your side (head should lie on the shoulder of the outstretched arm). Freestyle and Backstroke have a rotational element that requires effective side kicking because your body rolls with the stroke.

(Finis Alignment Kickboard)

While kickboard drills are great, they should be used in moderation. While they work out the legs, they also tend to keep the head and upper body elevated more than swimming the full stroke and alter the alignment of your body position in the water.

Cullen Jones and 4x100 Gold Medal Relay Team Split Times

2008-08-13T10:09:00.000-04:00

I've had a few of you ask about the split times for the USA Men's 4x100 2008 Beijing Olympics Freestytyle Relay Team - Oh, and in case you need a recap...

They won the Gold
They set a new World Record (which they set at Prelims and then broke their own record in the Finals)
Lezak swam the fastest relay leg in history
The Finish was Unbelievably Intense
Official Time of 3:08.24

The individual splits...

Phelps
23.31 - 24.20 - 47.51

Weber-Gale
21.89 - 25.13 - 47.02

C. Jones
22.68 - 24.97 - 47.65

Lezak
21.50 - 24.56 - 46.06

Cullen Jones 4x100 Gold Medal Relay Interview Video

2008-08-12T08:02:00.000-04:00

WAIT!

I apologize for the 31 second ad on here (part of the terms of use of the video) but it's totally worth it!

You may need to click the player button twice on some browsers.

Cullen Jones and US Olympic Team's 4x100 Free Relay Make A Splash

2008-08-11T21:28:00.000-04:00

The US Men's 4x100 Olympic relay team of Phelps, Weber-Gale, Jones and Lezak reclaimed the event for the US and set a new world record by completing the 400 metres in 3:08.24.

The race was insanely intense and nothing was sure until the final touch. Cullen told reporters that he was so excited he almost fell in the water. Phelps and Weber-Gale were in a state of uncontrollable excitement and Lezak had just completed the all time fastest split of 46.06.

Back to Cullen Jones, and nothing against any of the other relay swimmers.

There is a stark difference between the yearly drowning rates of minorities in the US compared to white children and that is where Cullen is focusing his efforts.

Cullen is already involved in Make A Splash, a USA Swimming organization dedicated to promoting water safety. Jones dreams of creating his own initiave called "The Cullen Jones Diversity Tour" where he will be connecting with children and youth with the goal of educating them about the importance of swimming and motivating them to learn this important survival skill.

No doubt, the exposure Jones is getting from his successes in swimming along with his charismatic personality, will allow him to continue making an impact on the lives of children and parents who otherwise would not realize the importance of learning to swim.

You can help a child learn to swim (a child who would otherwise not have the opportunity) by sponsoring a series of lessons through Make A Splash.

Make A Splash

http://usaswimming.org/

http://www.wral.com/news/local/story/3363011/

New OSB11 Starting Block by OMEGA to be Introduced in September in time for the FINA Swimming World Cup Season

2008-08-08T17:07:00.000-04:00

The 2008 FINA Swimming World Cup will be held in October and November and will mark the competitive debut of the intriguing new starting block by Omega.

The OSB11 will include a patented adjustable “wedge” addition, similar to the starting block used in track events. The OSAB11 allows a 90 degree position of the knee on the block. This means an increase in propulsive power and an expected drop in time for swimmers.

Omega introduced the blocks earlier in the year. The subsequent proposal to allow them at Beijing Olympics was highly controversial. After much debate, FINA voted that more time was needed for the athletes to train with the blocks before using them in competition.

Omega’s OSB9 Starting Block & OSB10 Starting Platform was used in Athens for the 2004 Olympics and are currently being used in the Beijing 2008 Olympics.

Omega Live Timing Results of the Olympics
Beijing 2008 Swimsuits

Backstroke Disqualification in Competitive Youth Swimming is Common

2008-08-04T22:26:00.000-04:00

I have seen many children swim a great backstroke race only to get disqualified by a stroke and turn official for turning over just a moment before they touch the wall. When they climb out of the pool, their disappointment is obvious.

This is precisely why it is important to make sure that you, as a coach, a parent or a swimmer, are familiar with the rules for swimming backstroke in a meet and focus on these problem areas in practice as much as possible.

The following disqualification rules apply to the backstroke as outlined in the USA Swimming rulebook. USA Swimming is required by it’s Bylaws to follow the Federation Internationale de Natation (FINA) rules.

STARTS: The swimmer may NOT:
Stand in or on the gutter
Place the toes above the lip of the gutter
Bend the toes over the lip of the gutter (before or after the start)

STROKE:
The swimmer cannot remain entirely under water after 15 meters (16.4 yards). After the start and after each turn, if the head has not broken the water by that point, the swimmer can be disqualified.

TURNS:
At the turn some part of the body must touch the wall before starting the next length
To maneuver the turn, the swimmer can roll past vertical onto the stomach and perform a partial flip turn as long as the swimmer comes off the wall on their back. Once the torso moves past the vertical to initiate the turn, there can be one continuous arm pull OR a double arm pull (the arms must move simultaneously). More on the backstroke flipturn...

FINISH:
The swimmer must touch the wall with some part of their body on their back (torso must not go past vertical).

Stroke Count is extremely important to the backstroke flipturn (this is the part of the stroke that most often causes a swimmer to get disqualified).

Practice your backstroke starts, turns and finishes as much as possible. The more comfortable you are in the water, the less you will worry about getting disqualified and the more successful your swim will be.

For more information on the swimming techniques, I highly recommend the DVDs
GoSwim Backstroke with Aaron Peirsol
Becoming a Faster Swimmer Volume V: Starts, Turns and Finishes for All Strokes

Your Child's First Swim Meet - Stress Free or Stress Full

2008-08-01T17:15:00.000-04:00

So you made the awesome decision to sign your child up for a year round swim team. The first meet is fast approaching and while the anticipation of this big event is overflowing, you still need to take some time to prepare. Swim meets can be hectic (believe me, I learned this first hand).

PACK YOUR BAGS (The necessities)

Swim team suit: (Take an extra just in case)
My son usually just wears his jammer (under his clothes) to the meet. This has actually worked very well because he is ready to hop in for warm-up.

Directions and phone number to the pool:
Since this is the first meet, even if you think you know where you are going, it's a good idea to print out the directions and take them with you. If you get lost, you don't want to get into a panic and get disoriented. This is an easy way to be late and your swimmer does not need to feel rushed before swimming.

Goggles (You NEED 2 pairs)
It never fails...something will go wrong if you only have one set. Here's a true-life scenario - My son snapped a pair at one of his first meets and we had to buy a pair from a vendor at the meet (EXPENSIVE). At another meet, someone stepped on a pair and my son had to borrow a set from a teammate (DID NOT FIT THE SAME). You just never know and you definitely don't want to deal with that kind of stress if you can prepare for the worst.

Towels (2-3)
Fact of life, swim meets are wet. At some point, a towel WILL get dropped on the pool deck and WILL get drenched. Even the dry place you were able to stake out before the meet began can become a puddle. Take several towels, keep them in a plastic bag or on a folding chair so your child can keep warm between events and dry off after the meet is over.

Warm up pants and jacket (or shorts and t-shirt):
Depending on the season your child may want to wear something between events to stay warm.

Change of Clothes:
I take a change of clothes in a plastic bag so they stay dry. After my son dries off and has changed, he puts his wet swim jammer in the plastic bad.

Sunscreen: (if an outdoor meet)

Chair:
(Most meets, per regulations, do not allow parents or siblings to be on deck during the meet, so one chair for your child should be fine) Your child may not sit much at the meet, but it will provide a place to put things and keep them dry.

Snacks and Drinks: Your child is racing and will need to keep hydrated. In addition, you should pack snacks so that your swimmer can keep their energy levels up. Good snacks include pretzels, power bars and fruit. Most meets have a concession stand so you will need cash if you decide to buy anything.

Black Sharpie:
This is to write your child's event, heat and lane number on their arm so they know when and where to line up behind the starting blocks. Since you won't be there to keep up with your child, and since most older children do not have "kid pushers", the responsibility falls on your child to get where they need to be. If they miss an event, there is no refund and there is not a "make-up".

Heat Sheet: You will probably want to purchase one of these (one heat sheet usually has the events including all heats and lane numbers for the entire meet broken down by day). You can keep up with how close your child's event is and check out the times of the other swimmers. I always like to write down my son's final times so I can see how he is doing in comparison to his current best time. In addition, I can see if he has attained a new time standard. (And while you can get away with borrowing a heat sheet, you will quickly be seen as a "mooch" if it becomes a habit. If you want/need a heat sheet, buy your own).

Hopefully this will help you get organized before the meet so you aren't running around on the day of the meet.

USA Swimming Recipe Homemade Power Bites

2008-07-29T12:02:00.000-04:00

photo by Mateusz Atroszko

I am always looking for healthier alternatives to boxed snacks. I found this one on the USA Swimming website.

Homemade Power Bites

24 dried figs
1/3 cup honey
4 tbsp. orange juice
2 tbsp. lemon juice
1 tsp. lemon juice
2 1/2 cups unbleached flour
1/2 tsp. baking soda
1/4 tsp. baking powder
1 tbsp. canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran

DIRECTIONS
Add figs, honey, orange juice, and 2 tbsp. lemon juice to food processor and mix on "chop" setting until fig bits are finely cut. Set aside.

Put all other ingredients (except oat bran) in mixing bowl. Beat with electric mixer for 3-4 minutes at medium speed. Add fig mixture and beat until everything blends- the texture is something like play dough. Make 20-24 mini bars (about golf ball size) and coat with oat bran poured on a plate.

Place bars on pan and bake at 350° for 10 minutes, or until they are warm and a bit puffy. Place in refrigerator to harden. For a crunchier texture, bake 2-5 minutes longer, or until dough is thoroughly cooked. Makes 24 small bars.

Nutrition Information per Serving:
Total Calories 108
Carbohydrate (g) 25
Protein (g) 3
Fat (g) 1
Saturated Fat (g) 0
Sodium (mg) 38
Fiber (g) 3

Enjoy!

China’s Vows for Cleaning Up for the Olympic Games is Covered in Blanket of Smog

2008-07-29T11:05:00.000-04:00

Photos taken by Bobak Ha'Eri

China’s smog problem is nothing new and when they were awarded the bid for hosting the 2008 Olympic Summer Games, they vowed to have a “Green” Olympics in Beijing.

Now, only 10 days before the start of the Olympics, China is covered in yet another blanket of thick smog. This smog is composed of industrial pollution, automobile exhaust and contruction dust, all of which cause health concerns for Olympic athletes and spectators.

The government is taking drastic measures to clear the air; but at what cost to the people who live and work in Beijing and the surrounding cities? Ninety percent of cars will not be allowed to start up, factories (reportedly up to 100 miles away) have been shut down and the economic system has come to a virtual standstill in a final effort to clear the air in time for the Olympic Games.

“Beijing's air quality is not up to what the world is expecting from an Olympic host city; the sports teams have reason to be concerned," Greenpeace's campaign director, Lo Sze Ping in Beijing, said during a news conference on Monday. Ping attributes this condition to what he describes as a "develop first, clean up later" mentality to economic growth.

But is it too late to clear the air? Beijing won its’ bid to host the Games in 2001 promising to clean up the environmental quality of the city in time for the 2008 Summer Olympics. Du Shaozhong, an environmental protection official, indicated that the city had lived up to its’ promise. "Indeed, we have reached our commitment to make sure air quality is satisfactory for the Games".

Dr. Patrick Schamasch, the IOC's medical and scientific director likewise said,
"Today, there is nothing critical preventing an athlete from running, except the visibility, I can tell you it's mist more than smog."

Evidently, several athletes and Olympic committees do not see the "stuff" in the air as "mist".

The United States Olympic Committee and other delegations have made protective masks available to the athletes.
U.S. swim team head coach and general manager, Mark Schubert, said USA Swimming had asked the USOC for protective masks about 18 months ago, due to athletes with asthma.
The Ethiopian marathon world record holder, Haile Gebrselassie, withdrew from the 42km event a few months ago stating "The pollution in China is a threat to my health and it would be difficult for me to run 42km in my current condition. Gebrselassie is asthmatic.
Australian Olympic officials have given their athletes the opportunity to withdraw from events in Beijing if they are concerned about their health without the usual consequences.
Great Britain's women's hockey team has wearing red contact lenses in an attempt to improve their vision in the smog of Beijing.

The opening ceremony of the 2008 Olympics in Beijing will be held in the Beijing National Stadium on August 8th. Hopefully the air qulity will have improved by then.

Swimming Like a Runner and Getting Nowhere Fast

2008-07-28T18:56:00.000-04:00

Some people feel like they are kicking hard and not going anywhere or going at a snail’s pace. Others actually seem to move in reverse because they have not yet learned to kick efficiently.

The flutter kick is used in freestyle and backstroke and is also a large part of many swimming drills so becoming a proficient kicker is extremely important to becoming a better swimmer.

There are many reasons a swimmer may not be getting all they can out of their flutter kick.

KICKING FROM THE KNEES:
There is a misconception that the harder the kick, the faster the swimmer. This is not always the case. If a swimmer is only bending the knees to kick, the majority of the energy will be wasted no matter how hard or fast the kicking motion. (Common with Runners and Cyclists)

INFLEXIBLE ANKLES:
Ankle flexibility is one of the most crucial aspects of a powerful and efficient freestyle kick. If there is a nice range of motion in the ankle area, the feet are able to act as small fins. Flexible ankles can allow a swimmer to more easily point the toes which aids in maintaining the lower streamline position. A flexible ankle also decreases drag.

UNBALANCED KICKING:
Successful flutter kicking relies on the balance of the right and left leg movements. The right leg should move up the same distance the left arm moves up and vice versa. Additionally, the ankle flexibility for both legs should be as balanced as possible. Swimmers often move the legs to wide apart or up and down which proves very counterproductive.

IGNORING THE IMPORTANCE OF THE ARM STROKE:
Many swimmers also have the preconceived notion that the kick is the most important aspect of the freestyle and backstroke. While kicking is obviously important, it is the upper and lower body working together that makes a swimmer more effective and ultimately faster.

KICKING TIPS:
Use Swimming Fins to increase ankle flexibility.
Perform Ankle Flexibility Exercises on a Regular basis.
Strengthen your Hip Flexors (Stronger and more flexible hip flexors will allow you to have a tighter, faster kick). Many Pilates exercises work this area - front and back leg kick, bicycle kick and big and small leg circles are a few. And Pilates isn’t just for women. There are several workout DVDs with Pilates exercises for men.

Swimmer Jessica Hardy - Condemned as a Cheater - Premature?

2008-07-25T13:00:00.000-04:00

FACTS:

Jessica Hardy has no other reported positives for the banned substance Clenbuterol.

Clenbuterol is not approved in the US to treat asthma which is why it is not available for Therapeutic Use Exemption (TUE) by WADA.

Clenbuterol is available as a prescription bronchodilator in OTHER countries but not the US.

In the US, Clen IS approved for veterinary use in horses.

Clenbuterol is readily available on the internet.

Clenbuterol, according to the USDOJ Drug Enforcement Agency, is used as a preferred performance related substance by female athletes because it has some of the desired effects of anabolic steroids without the androgenic effects (the deepening of the voice, growth of facial hair and thickening of the skin).

(Clenbuterol is classified as a banned stimulant, NOT a steroid by WADA).

Clenbuterol has been detected in several tests for athletes in other regulated sports, so it should be publicly known as a substance an athlete does not want to be caught taking.

Jessica Hardy has been reported to have asthma. In fact, Hardy has a TUE in effect for several other substances which are in the banned list. An exemption can be granted for certain substances if proven that the athlete would suffer serious health issues by not taking them.

A Therapeutic Use Exemption often sets accepted levels of concentration for certain substances. After certain concentrations, the therapeutic benefit has been achieved and concentrations in excess would be unnecessary in relation to the athletes’ health. This would equate to testing positive to the substance without a TUE and the athlete would be subject to disciplinary action.

In the US, several effective anti-asthmatic pharmaceuticals are available and are eligible for TUEs, if medically necessary.

QUESTIONS:

So, did Hardy take the substance knowingly? She already had a TUE in effect for other substances used to treat her respiratory condition.

Why would she have jeopardized her spot on the US Olympic Team?

Might someone she trusted have provided the substance to her and presented it as one of her TUE included medications?

OUTCOME?

There are MANY unanswered questions and until more facts come to light, there is no way to condemn Jessica Hardy as a cheater.

It is understandable, and assumed, that many details are not publicly known because there is an active investigation in process and an appeal appears to be forthcoming.

Unfortunately, the facts that are currently being disseminated are not looking promising for Hardy or the US Olympic Team.

http://www.deadiversion.usdoj.gov/drugs_concern/clenbuterol.htm

Jessica Hardy Negative Drug Test Not Positive After All

2008-07-24T16:56:00.001-04:00

The spotlight is once again on a banned substance that the World Anti-Doping Agency WADA (in coordination with the International Olympic Committee) has included on their anti-doping list. USA 2008 Team swimmer, Jessica Hardy’s two positive test results for a banned stimulant (Clenbuterol) was reported by the AP Wednesday, July 23, 2008. An earlier test had produced a negative result.

Clenbuterol has several uses. For one, it is prescribed as a bronchodilator to be used in the treatment of breathing disorders such as asthma. It is similarly used in the veterinary field for horses.

More controversial, and the reason for the ban in organized sports, is the use by athletes to rapidly lose weight, increase muscle mass, and decrease fat. It does this by increasing the rate at which fat and protein are used up in the body. Because of this, it is commonly seen in the body-building community. The use of this stimulant has been seen in other sports as well. Several baseball players have admitted to the use of clenbuterol.

Clenbuterol works much like Ephedrine but the desired effects last for days in comparison to the hours of effectiveness for Ephedrine.

Direct use of this drug is most common, but in 2006, ironically, 330 people in Shanghai may have been poisoned by eating pork contaminated by Clenbuterol that had been fed to the animals to increase the leanness of the meat.

In response to the positive banned substance tests, Hardy (by way of her agent) has admitted to no wrongdoing and her stance is that she has not cheated. It is unknown if Hardy will appeal the findings. Even if she appeals, the likliehood of her being able to participate in the 2008 Beijing Olympics is low. First time offenders are typically banned for two years.

Hardy was already entered into the 100 breast, the 50 freestyle and 400 free relay by the U.S. Olympic Committee.

The list of banned stimulants is lengthy. For athletes, familiarity with all of the substances is crucial. Knowledge of the Therapeutic Use Exemption (TUE) is useful for those athletes that have medical conditions which require daily medication as some of these substances can be used in certain situations.

For more information about anti-doping issues:

The World Anti-Doping Agency (WADA)
The Official website of the Olympic Movement
A Guide to the World Anti-Doping Code
Performance Enhancing Medications and Drugs of Abuse

Boost your Fly with these Butterfly Swimming Drills

2008-07-23T11:12:00.000-04:00

The butterfly is a stroke that can be extremely beautiful and equally powerful...or, it can give the appearance of a wounded moth on it's last leg if all the elements aren't working together.

Drills are great for any stroke. They focus on specific aspects and often show weakness on one side or the other as well as a lack of balance between the upper and lower body movements.

The following drills, if practiced regularly, will help balance your stroke and allow you to power through the water swiftly, gracefully and efficiently.

Body Dolphin variation #1: The head leads the movement. Kick with hands at side, breathe on upbeat of every fourth kick—drop head down on down beat without hesitation. Keep rhythm consistent, especially while breathing. This drill strengthens the core and exaggerates the undulation necessary to swim effective butterfly.
Body Dolphin variation #2: This variation is the same as above except that the hands are in front. Try to keep arms in streamline.
Underwater Dolphin Kicking: Dolphin kick in a streamline position underwater—on stomach, back, or side. this drill works on balance of the kick and strengthening of the core.
Fly Kicking on Back: Floating on the back, dolphin kick with hands at side or stretched in streamline behind the head. The goal is to keep the knees below the surface of the water. This moves the focus to the downward portion of the kick which is a deficiency in many swimmers' butterfly.
Triple Threat (3-3-3): Swim butterfly as usual with the exception of using the right arm only (3 times), repeat with the left arm (3 times), then follow with 3 strokes of full butterfly (both arms) – Make sure the arms are not merely doing one-armed freestyle and continue to breathe in the front as normal. Also make sure you keep the undulating movement throughout. This drill works on strengthening the individual arms because it does not allow the stronger arm to compensate for the other arm. This drill also exaggerates high hips (also a common area of deficiency). The number of strokes per drill cycle can be changed if desired.
Vertical Dolphin Kicking: This drill will need to be performed in the deep. Jump in and dolphin kick. The goal is to keep the movement tight and strong. At first, it will feel very awkward and sloppy, but with practice and increased strength in the core, the difference when swimming fly will be apparent. This drill can be performed with arms at side or straight above the head. Also focus on keeping the head above the water.

All of these drills work nicely with or without fins. Fins will allow you to work longer by minimizing fatigue. Mix it up and make it fun. Drilling allows you to work on the details so when you swim, you can swim.

Eddie Reese on Butterfly -- Championship Productions, Inc.

Hitting or Missing the Wall - Backstroke Flip Turns

2008-07-18T19:45:00.000-04:00

The backstroke turn can make or break a race for a swimmer. Nailing this turn will help shave some time and increase confidence among young swimmers.

Why is the backstroke tumble turn so difficult?

First of all, there is the mental aspect. It's not exactly easy to go full-speed backwards toward a concrete wall while on your back. The word, concussion, comes to mind every time I see young swimmers trying this for the first time. If a swimmer is lucky enough to figure out when to initiate the turn, he/she must then learn to do it legally.

By far, at the meets I have attended, the most DQ'd element I have seen among young swimmers involves this seemingly simple turn.

If the swimmer flips too soon, they will more than likely glide too far, take an extra stroke or kick into the wall. They might completely miss the wall after they turn and have to go back, which probably won't work too well since the swimmer must stay on their back unless performing a legal flipturn.

If the swimmer attempts to flip too late, they might not have enough time to perform the flip at all so they could be stuck on your belly - not a place to be if a stroke/turn judge is glaring down at them.

How do you make sure your swimmers perform this turn without getting DQ'd?

It takes a lot of practice. This goes back to the mental aspect. Many young swimmers will have to be coaxed into practicing this turn because, like I already said, the backstroke flipturn is not typically associated with pleasant thoughts. When practicing, it may take some time to get the swimmer to trust themselves and their ability to perform a successful turn.
Counting strokes from the flags is the method typically used to teach this turn. This is tricky because swimming at different paces will change the stroke count and cause the swimmer to be too far from, or to close to, the wall...opening them up to several disqualification situations.
It is normal to slow down when approaching the wall. If the swimmer were to hit it when going slow, it obviously won't hurt as badly as if they were approaching the wall at race pace. Since the goal is to be able to swim explosively into the wall so the swimmer can come off the wall with their momentum going in the opposite direction, the backstroke flip turn will need to be practiced at race pace.

How to Determine the Proper Stroke count

I actually found a great drill using a trial and error approach while swimming backstroke at race pace. This drill makes sense to me because it seems to be a waste of time to practice the turn at a slow pace and then learn it again going faster and faster. The method in the video at the GoSwim site condenses the learning process without sacrificing

The explanation of this drill is accompanied by an online video showing a swimmer demonstrating the approach...it actually takes less than 30 seconds for this swimmer to get his stroke count down. Check it out here.

** Note: If you swim different distances, you will need to adjust your speed to the pace for that event. In addition, the stroke count will vary between short course and long course pools. The method referenced will work at any pool.

GoSwim is one of my favorite sites...you'll probably want to bookmark it if you haven't already.

I hate swimming, the water's cold and I can't breathe

2008-07-16T21:32:00.000-04:00

I HATE swimming, the water's cold and I can't breathe!

Or so I thought...

THE TRUTH

Swimming is a sport for everyone. Aquatic fitness options are available to children, teens, middle-agers and seniors. So why do so many people quit swimming before they even get going? Many would-be swimmers throw in the towel after a few visits to the pool with the belief that they are just not equipped to swim. Who can blame them? It can be pretty discouraging to feel completely breathless after only one length of a 25 yard pool. What makes it even more difficult is seeing the swimmers in the other lanes cruising effortlessly between the lane ropes.

A huge obstacle for so many people is the breathing issue. Humans need to breathe air consistently. In fact, our body is so good at breathing, that we don’t even need to think much about it. Swimming, however, requires us to learn how to control our breathing so that we can move under and through the water without harm. And while we begin to swim, we are forced to think about breathing…to be a swimmer, we must learn to breathe all over again.

MY SWIMMING STORY

When I decided to take a swimming class for PE while in college, I got excited. The last time I swam was when I was in a YMCA program as a 7 year old. I had been introduced to the basic strokes and was quite comfortable in the water. I had been described as a “fish” in the water. So on the first day of PE, I had happy memories floating around in my mind and could not wait to get in the water.

HELLO (Rude awakening)…the water was not exactly warm when I jumped in. This was not quite the way I remembered the pool in my memories. I got over the initial shock but I would never forget the feeling.

We were asked to swim 2 laps of freestyle which I thought would be fairly easy. I was in above average shape so a few laps should have been easy. As I attempted to swim across the pool, I kept getting more and more winded…not to mention there was water up my nose and in my goggles. The edge of the pool seemed to get further away. By the time I did get to the other end, I felt like I was about to die. I was not in a happy place...oh, and I had a major headache.

FAST FORWARD TO PRESENT

I got back in? Are you sure?

I never thought I would have the desire to get back in a pool to swim. The thing that changed me was seeing my 8 year old son jump into the pool for his first lesson and all the little steps he has made that have brought him to where he is today. He has been transformed from a ‘boy who swims’ to a ‘swimmer’ on a year round competitive swim team.

I saw my son and all the other kids at their various levels and noticed that many were in the same place I had been years ago when I decided to give up on swimming. As they first jumped in the water, some were screaming in response to the shock of the cold water. As they swam their laps, many had water gushing into their ears and noses and some were swallowing lots of water. Lots of them struggled and looked winded. Many had to stop between each lap. A few of them even cried.

The difference between these kids and me, way back when, was that these kids kept coming back for more. They were willing to endure the same things again…and again. Each time I saw these kids, they were smiling more often, frowning less and becoming better swimmers.

When I need a reality check, or just some simple motivation, I just picture my son way back then and see how much he has changed. It’s all a progression…nothing more, nothing less.

EPILOGUE

I still can’t stand the initial cold water shock and I still don’t like being wet after I get out of the pool. I would be lying if I said I can easily swim a bunch of laps like some of the swimmers that frequent my pool. But I am smiling more often and am becoming a better swimmer. And losing a few pounds here and there hasn’t hurt either.

Swimmer's Ear - What is it and What to do About it

2008-07-12T15:35:00.000-04:00

My son is going through a bout of swimmer's ear - his first time. From the intensity of his crying and from my friend's description of the pain as the worst type of ear pain she has ever experienced, I decided to learn a little more about how a person gets the infection and what will ease the pain - better yet, I looked for ways prevent it from happening again.

Otitis externa (aka Swimmer's Ear) is an infection of the ear canal. The infection can be bacterial or fungal.

CAUSES: In the case of swimmers, the cause is excessive moisture in the ear canal which alters the acidic environment and weakens the barrier that normally protects the ear canal from infection.

The bacteria or fungi can also enter by a tear or break in the skin of the ear canal which leads to the infection.

Interesting Fact: You don't have to swim to get swimmer's ear. There are several other things that can cause irritation or a break in the skin of the ear canal:

Vigorous ear cleaning

Inserting objects into the ear canal (Q-Tips, for example)
Certain hair dyes, bleaches, and shampoos

SYMPTOMS: When an ear becomes affected by swimmer's ear, there may be a tingling or itching sensation.

Other symptoms may include pain when:

coughing, sneezing or burping
pressing on the outer flap of the ear

tugging on the earlobe

chewing

SWIMMERS may experience pain or discomfort when doing flip-turns or entering the water from a block start (due to the pressure of the water and change in equilibrium)

TREATMENTS: Depending on the severity of your infection, your physician may use antibiotic eardrops, oral antibiotics, or a combination of an antibiotic (to combat the infection) and a steroid to keep swelling down. In addition, a pain reliever may be used to help with discomfort until the ear heals (most commonly 7-10 days).

PREVENTION: There are several things swimmers can do to prevent an infection:

Use ear drying drops after swimming (Also helps keep the ear canal acidity in check) You can buy ear drying drops from most pharmacies. To mix your own use a half and half mixture of Isopropyl Alcohol and Distilled White Vinegar

Wear a swim cap to reduce the amount of water entering the ear canal (swim caps aren't boring anymore...they come in a wide variety of designs allowing you to express your personality)

Wear earplugs (there are several types available specifically for swimming)

Use a Neoprene Ear Wrap

Use an Ear-Dryer (Sahara Dry Ear)

If You Currently Have (or Suspect You Have) Swimmer's Ear:

Seek medical treatment for the infection. Conservative doctors will recommend staying out of the pool for 1-2 weeks. In comparison, some swimmers get right back in as long as the ear has been examined by a physician to rule out other problems and is currently being treated. Obviously, if there is pain from pressure, you might want to sit out for a few days while the antibiotic starts working. Earplugs or a swim cap will suffice to keep the ear from becoming waterlogged. In the event that water does get into the ear canal, use the ear-drying tips above. (The ear drop solution is preferable because the pH will need to remain balanced to prevent worsening and a new infection from occurring.

* Visit Swimoutlet.com for a wide selection of earplugs as well as other swim gear

Swimming Drill - Making your legs kick when they are fatigued

2008-07-09T13:08:00.000-04:00

Grab your sneakers and jump into the deep end! Make sure you haven't strolled on any dog-walking trails. Better yet, just buy a pair and keep them in your swim bag - this is a drill you'll want to do more than once.

Yesterday my 9 year old age-group swimmer got to swim with the older kids. While this time he was able to do this drill without shoes because he has a LC JO Qualifier meet this weekend, the others got the pleasant experience of doing this drill in their sneakers.

The Drill (they did this in a 25 yard pool):

Flutter kick on the side of the pool (45 seconds strong kick/15 seconds ALL OUT sprint kick)
Grab a kickboard and haul it to the other side of the pool (you can use any stroke kick on this part)
Repeat based on your level...(I think they repeated 6 times)

Rules...you can't stop kicking or touch the bottom of the pool the whole set

Why put yourself through this torture? (and even without the shoes it is unpleasant)

When you are in a race, and your legs want to quit on you and you just feel like you don't have anything left, this drill trains your body (and mind) to dig down and make your legs give you more (when they are screaming that they can't).

My son's coach drills this into the kids because if your legs decide to give up and you haven't trained them to amp it up, you're going to get left behind by those who have learned to tell their legs to accelerate to the wall by downshifting and kicking in the reserves.

Many drills are not fun, but when you see the results, it's all worth it.

If you get a chance to try it out...let me know what you think.

GoSwim Backstroke with Aaron Peirsol DVD REVIEW

2008-07-08T14:31:00.000-04:00

GoSwim Backstroke with Aaron Peirsol DVD REVIEW

If backstroke is your weak link in the Individual Medley (IM) or you just want to be able to swim more efficiently with better technique, this is definitely a DVD I highly recommend.

You will get to see Aaron’s backstroke from so many angles paired with non-technical narration, that this DVD will help anyone interested in learning or improving their backstroke.

6 Focus Points: The DVD is logically broken down into 6 aspects of the backstroke. Once each focus area has been practiced by itself, the 6 technical aspects can be put together to form a much stronger, smoother and efficient backstroke. Aaron even explains what he is doing in each instructional section. The instructional DVD comes with a laminated drill guide to help you recall the 6 areas of focus while at the pool.

Learn the importance of:

A steady head position

Sliding the hand

Stretching into the catch

Sliding the hips

Pulling in a perpendicular motion

Constant kicking

The DVD is so well organized that it is easily navigated allowing you to proceed with the swimming instruction at your own pace – allowing you to concentrate on one area of the backstroke at a time.

If you are serious about backstroking, this is a DVD you will want to have in your collection. I’ve actually watched it several times as has my 9 year old son. It helps us to refocus when our stroke is not quite allowing us to perform at our desired level.

My Rating

Quality of Material – 5 Stars

Ease of Use – 5 Stars

Appropriate Swimmer Level – All levels

Ages - (ages 9 and up) For younger swimmers it's definitely wise to watch in sections depending on attention span.

Overall Impression – A must-have for competitive swimmers 5 Stars

Anyone else seen this video? Feel free to comment!

Swimming While You're Under the Weather

2008-07-07T15:34:00.000-04:00

How do you know if you should swim when you are sick?

Every time my son or I get sick, I struggle with the decision over when to swim and when to stay out of the water. After searching online, here is what I have found out.

Spreading a cold in pool water is not likely to be an issue because of the conditions the virus needs in order to survive.

So, if you have a cold or upper respiratory infection, it is a personal decision you will have to make based on your own situation.

Many believe you should allow your body to heal before getting back in the pool, while others think that exercise decreases the duration of a cold. A rule of thumb for runners has been, if the congestion is above the chest, then you should be fine with normal activity - if the congestion is in the lungs, you should take some time off until you're strength is back.

If your head is stuffy - be ready for the possibility that flip-turns and underwater drills might cause pain due to pressure changes.

One MAJOR rule to remember is that you should NOT swim if one of your symptoms is diarrhea - while you may feel like you can stick it out, think about the others who will be swimming in the same pool with you. Even if you can't see anything in the pool, according to the CDC "tiny amounts of fecal matter are rinsed off all swimmers' bottoms as they swim through the water". The germs in fecal matter are much more resistant to the chemicals in the pool and the water takes much longer to be decontaminated.

Olympic Qualifier Katie Hoff to coach at Loyola this Fall

2008-07-06T10:50:00.000-04:00

Nineteen year old Katie Hoff, 5 individual event US qualifier for the 2008 Beijing Olympic Games, has decided to remain in Maryland where she will attend classes in the fall. She will also be an assistant coach for the swimming and diving program at Loyola.

In an interview with Katie, posted on NBCOlympics.com, Hoff made clear her desire to stay with her coach, Paul Yetter while attending a school with high academic recognition. Now it's official...Hoff will continue to be surrounded by the familiarity of Coach Yetter, Loyola College's Mangione Aquatic Center, and her teammates with North Baltimore Athletic Club, NBAC, which she will continue swimming with.

With her impressive swimming resume, Katie will no doubt be an asset to the Loyola swimming and diving program.

Katie will be swimming:

200m free

400m free

800m free

200m IM

400m IM

4x200m free relay

Phelps will be swimming:

200m free

100m fly

200m fly

200m IM

400m IM

4x100m free relay

4x200m free relay

4x200m medley relay

Check out Katie's athlete bio on USASwimming.org

New Interview with Cullen on NBC Olympics

2008-07-05T19:54:00.000-04:00

Check it out...2008 Beijing Summer Olympics Interview on NBC Olympics

The best swimming goggles for kids...Recommended by Austin!

2008-07-05T15:08:00.000-04:00

After trying several different Speedo goggles, my 9 year old, Austin, has found a model he loves (Speedo Junior Vanquishers). They stay on, are comfortable (no more headaches) and are extremely stylish. He doesn't know this yet, but they have created a new color scheme with USA colors just in time for the Olympics. I might just sneak a pair in his goggle case for the next meet...he'll be psyched.

Austin used to worry about his goggles falling off during his starts...the Speedo Junior Vanquisher has a split headstrap, low profile and is created for smaller faces. They make a tight seal and fit nicely in the eye socket. No more goggle mishaps.

I actually use the Speedo Women's Vanquishers...mine are pink, but they are available in 9 other colors.

Go Cullen! Jones advances to the Finals of the 50m Freestyle...

2008-07-04T19:48:00.000-04:00

Former NCSU star swimmer, Cullen Jones, took one breath and broke the American Record in the 50m freestyle this morning with a rocking 21.59 seconds! Moemnts ago he placed 2nd in the semis. Tomorrow night he will swim the finals and if he can place in the top two, he'll be swimming the event in Beijing in August.

What's more impressive about Cullen is his overwhelming drive to make a difference. In fact, the overwhelming reason he chose to swim in the first place is as a result of a traumatic accident he experienced as a 5 year old. Cullen was spending a day at a Pennsylvania waterpark when he nearly drowned after his inner-tube flipped and he became trapped underneath.

Cullen is now a very strong advocate for kids learning to swim - he is especially focused on motivating black american children. It has been estimated that black children have a drowning rate of nearly 3 times that of white children. No doubt his presence in Beijing will allow him to reach more chidren and save more lives.

Cullen Jones: Then (20 Questions Tuesday Archive on USASwimming.org) This is a question/answer interview Cullen did several years back - It's very interesting from a now vs. then perspective.

Jones, Hoff, Phelps, Crocker and other July 4th US Olympic Trials Swimming Highlights

US Olympic Swimming Trials and the LZR Racer

2008-07-02T12:46:00.001-04:00

I've seen some of the trials and they've been really exciting for the most part. Lots of American and World Records have been broken...no doubt there will be some talk about the introduction of the Speedo LZR Racer (some styles AVAILABLE October 2008) which many of the athletes have already been sporting.

The LZRs are VERY pricey. When my 9 year old year-round swimmer saw a LZR technical suit in a magazine and blurted out that he wanted a LZR jammer (I completely understand the appeal). However, I dropped my jaw as I explained that there was no way he was going to get one. He was crushed...I was being practical. I can only imagine how sick I would feel if he lost one (the darn things are $260 - and that's for the jammer - the boy's high neck body-skin is $550!!!).

He decided it would be best to stick to his Speedo Endurance jammers which last so much longer than the regular Speedo suits.