Swimming World January 2022 Issue by Swimming World Magazine

2021 WORLD AND AMERICAN RECORD PROGRESSIONS

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THE GREATEST WORLD RECORDS IN HISTORY

JANUARY 2022 • VOL 63 • ISSUE 01 • $9.95

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THE TOPS STORIES OF THEYEAR

THE2021 ATHLETIS OFTHEYEAR

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IGNORANCE IS A CHOICE

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MEG HARRIS | AUSTRALIA 2020 TOKYO OLYMPIC GOLD MEDALIST WORLD RECORD HOLDER

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JANUARY 2022 • VOL 63 • NO 01 FEATURES 012 THE TOP 5 STORIES OF 2021 by David Rieder While the pandemic and its massive effects on the sport were the lone top story of 2020, the action in the pool returned to center-stage in 2021. Unsurprisingly, the focus of the year’s top stories centers on Tokyo, where the Olympics produced some amazing performances and historic results.

016 2021 ATHLETES OF THE YEAR by Dan D’Addona and Matthew De George

034 MENTAL PREP: BEFORE THE BEEP WITH MAX McHUGH by Shoshanna Rutemiller

COACHING 032 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 7)— OPTIMAL STROKE CYCLE FOR BUTTERFLY AND FREESTYLE by Rod Havriluk

Paralympic: Jessica Long, USA & Maksym Krypac, Serbia

A swimmer who takes full advantage of the propulsive phase and eliminates the wasted time on the non-propulsive phase can optimize stroke cycle time. This article presents optimal times for both the propulsive and nonpropulsive phases of butterfly and freestyle with corresponding predicted performance improvements.

018 THE GREATEST WORLD RECORDS IN HISTORY

036 COLLEGE SWIMMING POST-COVID

by John Lohn

by Michael J. Stott

As the 2022 campaign gets underway, Swimming World decided to look at the greatest world records in history. No, this is not a perfect science, but the eight records featured are—plain and simple—spectacular in nature and deserve all-time recognition.

College swim coaches from around the country offer their thoughts on how COVID has affected their sport.

Diving: Shi Tingmao, China & Xie Siyi, China

Artistic Swimming: Svetlana Kolesnichenko & Svetlana Romashina, Russia Water Polo: Maddie Musselman, USA & Filip Filipovic, Serbia

020 ISHOF FEATURE: REMEMBERING SAN FRANCISCO’S SUTRO BATHS by Bruce Wigo Located on the ocean side of the southerly entrance to San Francisco Bay’s Golden Gate, the Sutro Baths—built in the 1890s by Adolph Sutro and eventually destroyed in the 1960s—was the world’s largest indoor swimming facility and one of the most amazing recreational and entertainment complexes ever built.

024 2021 WORLD & AMERICAN RECORD PROGRESSION by David Rieder

026 SWIMMING TOWARD GREATNESS by David Rieder Australia’s Ariarne Titmus first beat Katie Ledecky, history’s greatest female distance swimmer, at the 2019 World Championships. She repeated the feat this past summer at the Tokyo Olympics, and now has her sights set on achieving even more challenging goals.

029 NUTRITION: CHILLED TO THE BONE by Dawn Weatherwax

026 ON THE COVER

The swimming world took notice of Australia’s Ariarne Titmus at the 2019 World Championships when she won the 400 free over Katie Ledecky, undefeated in events 400 meters and longer for seven years. Two years later in the rematch, Titmus won her first Olympic gold medal, becoming the first Australian female to win individual gold in swimming since 2008. After leaving Tokyo with two golds, a silver and a bronze, she now has her eyes set on repeating as an Olympic gold medalist in Paris. And along the way, she’d like to break her first individual long course world record. ( See feature, pages 26-28. ) [ Photo Courtesy: Robert Hanashiro / USA Today Sports ]

042 SPECIAL SETS: LETITIA SIM— DYNAMITE TALENT FROM TNT SWIMMING by Michael J. Stott Coach Jan Mittemeyer shares some sets he has given to Letitia Sim and her fellow senior swimmers at TNT Swimming in Daphne, Ala. Now swimming for Michigan, Sim was 2021’s No. 1-ranked recruit from Alabama and 15th nationally.

043 Q&A WITH COACH BRENT ARCKEY, SARASOTA SHARKS (Fla.) by Michael J. Stott

JUNIOR SWIMMER 039 GOLDMINDS: THE ART OF SWIMMING by Wayne Goldsmith The key to fast swimming is to follow the coach’s leadership and guidance, but it’s also important to choose and make the workout special and unique just for you.

047 UP & COMERS: MAXIMUS WILLIAMSON by Shoshanna Rutemiller

044 HOW THEY TRAIN OLYMPIC SILVER MEDALIST EMMA WEYANT by Michael J. Stott

TRAINING 031 DRYSIDE TRAINING: READY, SET, GO! by J.R. Rosania With the new year, it’s time to think about what lies ahead and how to begin preparation for winter and early spring racing. This month’s dryland article focuses on exercises for each stroke and some explosive and core training exercises.

COLUMNS 008 A VOICE FOR THE SPORT 009 DID YOU KNOW: ABOUT OSCAR NORIN, CHAMPION HIGH DIVER OF THE WORLD? 041 THE OFFICIAL WORD 046 MOMS AT MEETS: BETH CURTISS 048 GUTTERTALK 049 PARTING SHOT

Bone broth is a home remedy worth adding whether you live in a cold or warm climate.

JANUARY 2022

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SWIMMING WORLD MAGAZINE (ISSN 0039-7431). Note: permission to reprint articles or excerpts from contents is prohibited without permission from the publisher. The publisher is not responsible for errors in advertisements. Microfilm copies: available from University Microfilms, 313 N. First St., Ann Arbor, MI 48103. Swimming World Magazine is listed in the Physical Education Index. Printed in the U.S.A. © Sports Publications International January 2022.

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For more detailed information visit: BollesSwimming.org

VOICE FOR THE SPORT

CHANGE IS AFOOT FOR FINA BY JOHN LOHN

t is not easy to ditch a shoddy reputation. Reversing public opinion takes time, whether it is an organization or individual that is seeking a fresh start—and a renewed standing. Trust must be rebuilt, often generated through decisions that contradict—and remedy— previous shortcomings and blunders. It is a process, not a finger-snap transition. Consider FINA on the path toward positive change. For years, the global governing body of aquatic sports has come under fire for a variety of miscues. A lack of transparency. Ignorance toward doping. A lack of appreciation for its inarguable centerpiece—the athletes. The confluence of these errors led to significant mistrust in FINA, and the sense that nothing would change. A new era of leadership, though, has shifted doubt to optimism. With Husain AlMusallam now serving as president, and Brent Nowicki installed as the organization’s executive director, FINA has taken rapid and sizable steps toward repairing its reputation. How? Look no further than a pair of recent moves that supplied substance to the promises Al-Musallam carried into the first day of his presidency. In mid-November, FINA announced that Lothar Kipke, the chief doctor of the East German systematic-doping program, was immediately stripped of the Silver Pin honor (lifetime achievement) that the governing body bestowed on him in the 1980s. Although Kipke was convicted on more than 50 charges of causing bodily harm more than 20 years ago, it took until the Al-Musallam reign for Kipke to be rebuked for his role. The decision by FINA backed up Al-Musallam’s promise to drop the hammer on those involved with doping—in the past and present. While additional work remains, including the allocation of medals to athletes beaten by East Germans in Olympic competition (i.e., Shirley Babashoff and Enith Brigitha), the Kipke decision was a start. “There is no place for doping in aquatics and certainly no place for individuals who have been found guilty of causing great damage to our sport, and cheating clean athletes of a fair chance,” Al-Musallam said. “For a doctor to harm athletes in the search for medals is unacceptable, and I am proud that FINA has decided to send a clear message.” Just after FINA revealed its condemnation of Kipke, the organization announced a move that was beneficial to athletes participating in the third season of the International Swimming League. With some swimmers still requiring qualifying times for the World Short Course Championships, FINA stated it would recognize times produced during the ISL regular season in Naples and playoff matches held in Eindhoven. Via this move, FINA followed up on Al-Musallam’s intent to be supportive of athletes. It was an indication that FINA, which was previously not supportive of the launch of the ISL, is placing athletes at the forefront of its decisions. “I came into this job forward-thinking. I can’t waste time focused on what happened in the past,” Nowicki said during an interview with Swimming World during the summer. “Athletes who are concerned, they can contact me at any time. I made it clear my door is always open, and I mean that. Athletes are our first agenda, and we are doing everything for the betterment of our athletes.” What does the future hold for FINA? Time will be the ultimate judge. The governing body, under the guidance of Al-Musallam and Nowicki, has vowed to enhance monetary awards, to continue to right historical wrongs and make athletes a top priority. These steps would surely transform the organization’s reputation, and it is a positive development to see gains already being made. Let the process continue.v John Lohn Editor-in-Chief Swimming World Magazine

JANUARY 2022

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INTERNATIONAL SWIMMING HALL OF FAME

DID YOU

KNOW ABOUT OSCAR NORIN, CHAMPION HIGH DIVER OF THE WORLD? BY BRUCE WIGO PHOTOS COURTESY INTERNATIONAL SWIMMING HALL OF FAME

treme Sports are not new, at least to swimming. And unless you’ve been to the International Swimming Hall of Fame, you’ve probably never heard of Oscar Norin. Oscar Norin began his career as a daring athlete in Sweden and brought his high diving act to America in 1893 as a 21-year-old. With his brother and their wives, the Diving Norins were like the modern-day Flying Wallendas, a family of daredevils who regularly performed deathdefying feats. The Norins dove from heights of 60 to 120 feet into a small tank, 10-by-18 feet and less than six feet deep. At each stop, they constructed a diving tower not unlike the falsework used by bridge builders to support an unfinished structure. Their stunts included handsprings, back springs, somersaults, back somersaults and fancy dives in a most astonishing manner. By 1900, Oscar’s High Diving Show had become one of the most popular and highest-priced attractions in the Western world. One of Oscar’s most thrilling stunts was a 120-foot nighttime dive into a tank or river after wrapping himself with tissue paper saturated with gasoline and setting it afire. If that wasn’t death-defying enough, he created an even more spectacular feat called the “Human Meteor.” For this stunt, he was carried hundreds of feet into the air above a river or lake in a tethered hot-air balloon. Instead of ascending in the basket, he sat on a bar underneath it that was attached by cables to a parachute. He was dressed in a tight red suit with a leather belt around his waist. From this hung a number of Roman candles with long fuses. Once seated on the bar, the anchor rope was unreeled, and the balloon, parachute and aeronaut began their voyage into space. Norin was a speck in the dark sky when he began his descent, and when he was a safe distance from the balloon, he began lighting the fuses. Within seconds, sparks of light could be seen by the anxious crowd below. Then came another spark...and another...until there was a dazzling blaze of fire with a flaming tail, streaking closer and closer to earth. Within about 60 feet of the river, the spectators were horrified to see Norin apparently fall from his seat and plunge headlong downward at a fearful rate of speed. That he had not fallen was soon apparent. It was a dive almost as daring as that of Steve Brodie’s leap off the Brooklyn Bridge (July 23, 1886), but

far more spectacular, as he seemed to be enveloped in a stream of sparks and flames. A second before he struck, Norin released the two candles he had held in his hands and brought his arms together over his head. He penetrated the water like a shot from a 12-pounder long gun, and all went dark. Before the spectators had time to recover from their amazement, Norin’s head appeared above the surface of the >> “Human Meteor” plunging from parachute river, and he swam to shore. Beyond question, it was one of the most remarkable feats ever attempted.v Bruce Wigo, historian and consultant at the International Swimming Hall of Fame, served as president/CEO of ISHOF from 2005-17. JANUARY 2022

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THE TOP

from Hungarian teenager Kristof Milak to capture gold in the 100 butterfly, and he clipped his own world record with a 49.45. Finally, he set another Olympic record on the way to gold in the 50 freestyle, and this one wasn’t close. His victory by 48-hundredths more than doubled the previous largest margin of victory in the event. Dressel also led the United States to gold medals in the 400 freestyle relay (with the fastest leadoff split) and 400 medley relay (with the fastest butterfly split). His only blemish came in the mixed 400 medley relay, when the American lineup strategy backfired, leaving the Americans in a stunning fifth place. But otherwise, after years of hype around the American, Dressel lived up to every bit of it in Tokyo. Although Dressel himself shuns comparisons to Phelps, he has surely taken over the mantle of world’s top male swimmer, the one Phelps held for so many years.

In 2021, major swimming competition made its triumphant return after the beginning of the COVID-19 pandemic in 2020 canceled college STORIES OF 2021 swimming’s championship season and so many other meets while delaying the Olympic Games one year. But while the pandemic and its massive effects on the sport were the lone top story of 2020, the action in the pool returned to center-stage in 2021. Unsurprisingly, the focus of the year’s top stories centers on Tokyo, where the Olympics produced some amazing performances and historic results.

BY DAVID RIEDER

>> Caeleb Dressel 12

JANUARY 2022

SWIMMINGWORLD.COM

[ Photo Courtesy: Peter H. Bick ]

CAELEB DRESSEL WINS FIVE GOLD MEDALS IN TOKYO The dominant male swimmer of the past four years brought his talents to the Olympic stage and delivered as promised. Caeleb Dressel competed at the 2016 Olympics, where he won a pair of relay gold medals and qualified for the individual final of the 100 meter freestyle, but it was not until one year later that Dressel broke out. At the 2017 World Championships, he won seven gold medals, equaling the record set by Michael Phelps. Two years later, he captured six world titles and eight total medals, breaking the record for most total medals at a World Championships. Two of those medals were in non-Olympic events, but it was clear that Dressel was set up to excel at his second Olympics—and the one-year delay to 2021 did not affect him. In Tokyo, Dressel won five gold medals. His first individual gold came in the 100 freestyle, when he held off a furious backhalf charge from chief rival Kyle Chalmers of Australia to win by a mere 6-hundredths, 47.02 to 47.08. Dressel broke the Olympic record in the process. Two days later, he fended off another late push

>> Emma McKeon

[ Photo Courtesy: Robert Hanashiro/USA Today Sports ]

EMMA McKEON’S SEVEN MEDALS LEADS AUSTRALIAN WOMEN IN STUNNING TOKYO PERFORMANCE For two straight Olympics, Australia’s typically excellent women were underwhelming. At both the 2012 London Games and the 2016 Rio Games, Australia won gold in the women’s 400 freestyle relay on Night 1, and then the women from Down Under were shut out from the top of the podium for the remainder of the Games. But this time, when another group of Australian women arrived in Tokyo with high expectations, they delivered. The headliner was Emma McKeon, a relay standout for Australia every year going back to 2013 and the owner of one career individual Olympic medal prior to Tokyo, a bronze in the 200 free in Rio. She had never won an individual gold at a World Championships either. But in Tokyo, the 27-year-old McKeon stepped up and became the world’s best sprinter. McKeon won gold medals in the 100 freestyle and 50 freestyle, just missing the world record in both events. She took bronze in a tight 100 butterfly final, and she led Australia to gold medals in the 400 freestyle relay and 400 medley relay. She also was part of bronze-medal efforts in the 800 free relay and mixed 400 medley relay. That gave her seven total medals in Tokyo, breaking a record shared by Kristin Otto and Natalie Coughlin for most total medals at a single Games.

[ Photo Courtesy: Peter H. Bick ]

KATIE LEDECKY MAKES HISTORY—TWICE In her first two Olympic appearances, Katie Ledecky was basically perfect. As a 15-year-old in London, she stunned the world to win Olympic gold in the 800 free. Four years later, she was the dominant performer of the Rio Olympics, becoming just the second woman to win gold in the 200, 400 and 800 free in one Olympics (after Debbie Meyer in 1968). This time, Ledecky would add the 1500 free (making its debut at the Olympics) to her program, and while she was not perfect, she added to her already sterling legacy that has made her one of the greatest swimmers in history. Ledecky’s dual with Ariarne Titmus in the 400 free was one of the most anticipated races of the Games, and Ledecky produced a performance quicker than any in the last five years. She claimed a silver only because Titmus was better. However, she was well off her best time in the 200 free final, and for the first time in an

>> Katie Ledecky

Olympic race, she did not win a medal, finishing fifth. But later in that same session, Ledecky dominated the 1500 free final, becoming the first Olympic champion for women in that event. Finally, Ledecky defended her gold medal in the 800 free, her time eight seconds off her own world record but good enough to make her just the third female ever to three-peat at the Olympics. The only others to do so have been Dawn Fraser (100 freestyle in 1956, 1960 and 1964) and Krisztina Egerszegi (200 backstroke, 1988, 1992 and 1996). Ledecky’s remarkable career is not done yet, but this was just another item for the record books in Tokyo.

COLLEGE SWIMMING SUCCESSFULLY RETURNS, AND ITS GREATEST COACH MAKES HISTORY In 2020, the NCAA Championships were one of the first cancellations due to the COVID-19 pandemic. Only the Division II Championships managed to get in one day of action, while the Division I and Division III meets were called off in advance. In 2021, most college action successfully returned, although some groups (including all of Division III and the Ivy League) will not resume championship competition until February and March of 2022. The return of those meets will undoubtedly be one reason to celebrate in this new year. The NCAA meets held in 2021 went off in a slightly different format than usual, with no fans allowed in the building and relays held in timed finals with heats of four to maximize social distancing. But the conference and national championship meets were successes, with the excitement of college swimming showing through despite the pandemic. In Division I, the women’s meet saw a changing of the guard and an eastward shift in power as the University of Virginia captured its first-ever national team title, with head coach Todd DeSorbo leading the way, and North Carolina State (led by DeSorbo’s former boss, Braden Holloway) placing second. The men’s meet saw the University of Texas prevail over California in a tough battle that came down to the final day and a margin of just 27 points. That title gave Texas coach Eddie Reese his record-setting 15th national title, but two days later, Reese announced he would be retiring from coaching following the summer’s Olympic Trials.

[ Photo Courtesy: Peter H. Bick ]

The other standouts for Australia were 20-year-olds Ariarne Titmus and Kaylee McKeown. Two years earlier, Titmus had uncorked a massive stunner when she beat Katie Ledecky for the world title in the 400 freestyle, and the two faced off again in Tokyo. The much-anticipated grudge match turned into a race for the ages, as the two went blow-for-blow. On the final 100, Titmus surged ahead, and Ledecky tried to respond, but the Australian hung tough. Titmus swam a time of 3:56.69, just 2-tenths off Ledecky’s world record, and Ledecky produced a 3:57.36, the second-fastest mark of her career. That was the moment when Titmus officially arrived on the Olympic stage, and she backed that up two days later when she won another gold in the 200 free, her time of 1:53.50 an Olympic record. Finally, McKeown was this year’s backstroke queen. She broke the world record in the 100 backstroke in June, and she finished just off her own mark as she out-dueled two-time world champion Kylie Masse and former world record-holder Regan Smith for gold. Then, she finished 8-tenths ahead of the field in the 200 back for another gold. Five women won double individual gold medals at the Olympics, and four of them were from Australia. Not a bad way to answer the critics after two profoundly disappointing Games in a row!

>> Eddie Reese CONTINUED ON 14 >> JANUARY 2022

SWIMMINGWORLD.COM

>> Maggie MacNeil 14

JANUARY 2022

SWIMMINGWORLD.COM

>> Ahmed Hafnaoui

>> Tom Dean

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

>> Lydia Jacoby

[ Photo Courtesy: Robert Hanashiro/USA Today Sports ]

YOUNG STARS SHINE AT THE OLYMPICS While plenty of established stars came through at the Olympics, we also saw plenty of new faces taking advantage of their opportunity to come through and shine on the sport’s grandest stage—including some athletes who may not have been in position to excel one year ago. Nine teenagers won individual medals in Tokyo, including two gold medalists who pulled off stunning upsets. In the men’s 400 freestyle, Ahmed Hafnaoui became the second man to win an Olympic swimming medal for Tunisia (following Oussama Mellouli in 2008 and 2012) as he stunned the field from Lane 8. Hafnaoui was just 18 years old at the time, making him the youngest man to win individual gold since Ian Thorpe in 2000. Two days later, 17-year-old American Lydia Jacoby stormed past the field, which included teammate Lilly King—the gold-medal favorite—to win individual gold in the women’s 100 breaststroke. Hafnaoui and Jacoby were the biggest surprises, but so many less heralded stars produced amazing moments in Tokyo. Twenty-oneyear-old Canadian Maggie MacNeil captured gold in an extremely tight women’s 100 fly, giving Canada an individual gold for the second straight Games after the country had not topped the podium since 1984. Siobhan Haughey won the first-ever Olympic swimming medal for Hong Kong with her silver in the 200 free, and then she won another silver medal (this one a big surprise) in the 100 free. Previously, Haughey had never won a medal at a major international championship. And South Africa’s Tatjana Schoenmaker broke the only individual world record in the women’s competition with an emotional victory in the 200 breast. On the men’s side, who can forget how Tom Dean stormed to gold for Great Britain in the 200 free or how Bobby Finke overcame massive deficits to stun the world’s best distance swimmers and steal away gold medals in both the 800 free and 1500 free? And in the butterfly events, Kristof Milak was more dominant than Michael Phelps ever was in the 200 fly while pushing Caeleb Dressel to the limit in the 100 fly. And all three of these men won their Olympic medals at just 21 years old, hinting at further bright futures for all of them. v

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

Tributes poured in as the swimming world learned one of its greatest coaches would be walking away, but after the Trials, Reese announced he would be coming back to Texas. He said, “There’s more that I want to do.” So Reese, now 80, will lead Texas in pursuit of a 16th national title in 2022, with the Longhorns slightly favored in what shapes up as another exciting meet against Cal.

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

THE TOP 5 OF 2021 / Continued from 13

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2021 ATHLETES OF THE YEAR:

DIVING, ARTISTIC SWIMMING, WATER POLO & PARALYMPIC SWIMMING BY DAN D’ADDONA & MATTHEW DE GEORGE

>> Svetlana Kolesnichenko & Svetlana Romashina 16

JANUARY 2022

SWIMMINGWORLD.COM

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

>> Xie Siyi

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

>> Shi Tingmao

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

SHI TINGMAO, CHINA FEMALE DIVER OF THE YEAR

China’s Shi Tingmao continued to prove she is the top diver in the world, having been named Swimming World’s Female Diver of the Year a record five times (2015-17, 2019, 2021). This past year, Shi won the women’s 3-meter springboard gold medal at the Tokyo Olympic Games. Shi also won gold in the 3-meter synchro, following the same path as she did in Rio in 2016 with gold in both 3-meter events. “I’ve waited so long for this moment,” Shi said after winning her Olympic gold medals. “There were a lot of expectations. I feel satisfied.” —Dan D’Addona

XIE SIYI, CHINA MALE DIVER OF THE YEAR

Like Shi Tingmao on the women’s side, China’s Xie Siyi captured two gold medals in diving among the men, also taking both 3-meter events (springboard and synchro). Xie was selected as Swimming World’s Male Diver of the Year, an honor he also earned in 2019. This past summer’s Olympic triumph was the cap to an amazing comeback after breaking his leg twice in 2014. The injury kept him from competing for a spot in Rio. But five years later, after an extra year because of the pandemic, Xie finally stood atop the Olympic podium—twice. —Dan D’Addona

SVETLANA KOLESNICHENKO & SVETLANA ROMASHINA, RUSSIA ARTISTIC SWIMMING CO-SWIMMERS OF THE YEAR

The Russian duo of Svetlana Kolesnichenko and Svetlana Romashina once again displayed their dominance in artistic swimming. Ever since 2013, at least one or both of these swimmers have been named Swimming World’s Artistic Swimmers of the Year except for 2014: Romashina five times and Kolesnichenko four times. The duet won the Olympic gold medal in Tokyo with a near-perfect 98.800. It is the third consecutive medal for the two Svetlanas. Romashina, at 31, was the oldest artistic swimmer to earn a medal—and the gold medal was her record sixth in artistic swimming. —Dan D’Addona

MADDIE MUSSELMAN, USA FEMALE WATER POLO PLAYER OF THE YEAR

The weight of two consecutive Olympic gold medals, to say nothing of a year-long delay of the Tokyo Games, was heavy for the American women. It took a player like Maddie Musselman entering the constellation of stars to lift Team USA to a third straight gold. The Most Outstanding Player of the tournament, Musselman, 23, dominated when the U.S. needed her. She scored five goals in the semifinal win over

Russia, then a hat trick in the gold-medal romp over Spain. With 18 goals, she was even with teammate Maggie Steffens, the 2016 MOP, for second in Tokyo in winning her second career gold. —Matthew De George

The third time was the charm for Filip Filipovic and Serbia at Rio in 2016, finally ascending the top step of the podium after consecutive bronze medals. Five years later, the 34-year-old did what it took to keep Serbia there. The left-handed captain was second on his team with 16 goals, tied for ninth-most in the tournament after being the joint top-scorer in Rio. He scored twice in the semifinal to rally past previously unbeaten Spain, then twice in the final victory over Greece. He’s one of just 11 men ever to win four Olympic medals in water polo. He’s also the only athlete to be named Swimming World’s Male Water Polo Player of the year two times (2016 and 2021). —Matthew De George

[ Photo Courtesy: USAWP ]

FILIP FILIPOVIC, SERBIA MALE WATER POLO PLAYER OF THE YEAR

>> Maddie Musselman

The buildup to the Paralympic Games started with a Super Bowl commercial about Jessica Long, detailing her life in an emotional and captivating way. With the world watching, Long rose to the occasion at the Paralympic Games, claiming six medals, the most by any female athlete in Tokyo. She won three gold medals (100 fly, 200 IM, 400 medley relay), two silver (400 free, 100 breast) and a bronze (100 back). Long, who also was named Swimming World’s Female Paralympic Swimmer of the Year in 2011, has a record 16 Paralympic gold medals in her career and 29 total medals. The number itself is stunning, but the fact that she won Paralympic medals in all four strokes is unparalleled versatility at the highest level. —Dan D’Addona

MAKSYM KRYPAK, UKRAINE MALE PARALYMPIC SWIMMER OF THE YEAR

[ Photo Courtesy: Andrew Nelles / USA Today Sports ]

JESSICA LONG, USA FEMALE PARALYMPIC SWIMMER OF THE YEAR

>> Filip Filipovic

>>Maksym Krypak

[ Photo Courtesy: Joe Kusumoto/USOPC ]

[ Photo Courtesy: Ukrainian Swimming Federation ]

Ukraine’s Maksym Krypak dominated the Tokyo Games, earning seven medals in the pool. It was tied for the most overall, but his five golds made him the most decorated swimmer at the Paralympics. It wasn’t just the wins, it was how he won. He broke world records in the S10 100 backstroke, 100 butterfly and 100 free, also besting the Paralympic Games record in the 200 IM and adding silver in the 50 free. Krypak has claimed 15 Paralympic medals in his career, becoming the most successful Paralympian in Ukraine history. —Dan D’Addona v

>> Jessica Long JANUARY 2022

SWIMMINGWORLD.COM

The Greatest

WORLD RECORDS IN HISTORY BY JOHN LOHN

• Historical significance and context • Was it a barrier-breaking mark? • Gap to the opposition Ultimately, the women’s records covered a greater range of eras, while the men’s marks consisted of one ancient standard and three marks from modern times. Feel free to argue and suggest other options, but know this: The following records are all special. 18

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[ Photo Courtesy: Chris Georges ]

[ Photo Courtesy: ISHOF ]

he fastest of all-time. It’s a special title to hold, and only a tiny percentage of athletes can make the claim. To own the label of world record holder elevates an individual to a status that cannot be argued. Whether for an hour, days, months or years, world record setters know no peer. They are—for a period—the best their event has seen. As the 2022 campaign gets underway, Swimming World decided to look at the greatest world records in history. No, this is not a perfect science, and there will be objections from the dedicated readership. But the eight records featured are—plain and simple—spectacular in nature...and one longtime scribe’s picks for all-time recognition. When selecting these records for inclusion, several factors were considered: • Duration of the world record

DAWN FRASER, AUSTRALIA 100 Freestyle (59.9, 1962) By the time Dawn Fraser established this world record, the Australian already held legendary status. She was a multi-time Olympic champion from the 1956 and 1960 Games and held the global standard in the 100 meter freestyle uninterrupted since 1956. But there was one more bar to clear on the road to another Olympic crown: breaking the minute barrier. Racing at the Aussie Trials for the 1962 British Empire and Commonwealth Games, Fraser produced a time of 59.9 for the 100 freestyle to become the first woman to dip under a minute. Her achievement arrived 40 years after Johnny Weissmuller became the first man to accomplish the feat. More, the effort further separated Fraser from the competition, as it took nearly two years for American Sharon Stouder to become the second member of the sub-minute club. MARY T. MEAGHER, USA 200 Butterfly (2:05.96, 1981) When a performance still ranks as elite four decades after it was delivered, it is easy to recognize the swim as an all-time mark. And that is exactly what the legendary Mary T. Meagher brings to the conversation. This world record was produced at the 1981 United States National Championships and was a statement performance, as it arrived a year after Meagher was denied the chance to race at the 1980 Olympic Games in Moscow by President Jimmy Carter’s boycott. So, how powerful was this mark? For starters, it was more than four seconds faster than the 2:10.44 that East Germany’s Ines Geissler clocked for gold at the 1980 Games. More, Meagher’s swim would have been good for fourth place (and just off the podium) at the 2020 Olympic Games in Tokyo. JANET EVANS, USA 400 Freestyle (4:03.85, 1988) Before Katie Ledecky emerged, Janet Evans was undisputedly recognized as the greatest distance swimmer in history. While her peak marks in the 800 freestyle and 1500 freestyle were considered, Evans earned inclusion on this list for the show she delivered in the 400 freestyle at the 1988 Olympic Games in Seoul. There, the American teenager stood up to the East German machine, which

JOHNNY WEISSMULLER, USA 100 Freestyle (58.6, 1922) Not yet a household name in the pool or on the silver screen, Johnny Weissmuller became the first swimmer to break the minute barrier in the 100 meter freestyle in 1922. And he didn’t just dip under 60 seconds, he emphatically moved into a new realm. Racing in Alameda, Calif., Weissmuller turned in a time of 58.6. It was an indicator of the

greatness to come. Following his breakthrough and barrier-breaking performance, Weissmuller became a decorated Olympic champion, winning the 100 freestyle at the 1924 and 1928 Games. He took the world record in the event down to 57.4 in 1924, and it wasn’t until a decade later that the standard was lowered, an indication of Weissmuller’s prodigious talent. Of course, his days as a swimming star were followed by years as an icon in movies as Tarzan. IAN THORPE, AUSTRALIA 400 Freestyle (3:40.08, 2002) From an early age, Ian Thorpe was pegged for stardom, and the Australian absolutely lived up to the vast expectations

[ Photo Courtesy: David Gray / Reuters ] [ Photo Courtesy: Alessandro Bianchi /Reuters]

KATIE LEDECKY, USA 800 Freestyle (8:04.79, 2016) Like Janet Evans, there were multiple options with Katie Ledecky, but what the American star accomplished in the 800 freestyle at the 2016 Olympics in Rio de Janeiro received the nod. As part of her 200-400-800 freestyle sweep, Ledecky blasted the opposition over 16 laps, her margin of victory over Great Britain’s Jazz Carlin an almost unfathomable 11-plus seconds. To put the swim into further perspective, Ledecky produced the equivalent of back-to-back 4:02s in the 400 freestyle. More, the next fastest performer in history, Australia’s Ariarne Titmus, owns a career best of 8:13.83, more than nine seconds shy of what Ledecky registered in South America. Through early December, Ledecky owns the 24 fastest times in history in the 800 freestyle, the rest of the world an ocean away.

[ Photo Courtesy: Becca Wyant]

[ Photo Courtesy: ISHOF]

[ Photo Courtesy: Peter H. Bick ]

was powered by a systematic doping program, and turned in a performance that would stand for nearly two decades. Ahead of the race, Evans was expected to be in a battle with East Germany’s Heike Friedrich, and the race was tight through its midway point. After going out in 2:02.14 for the opening 200 meters, Evans was faster on the back half, clocking 2:01.71 for the closing four laps and a negative split. The product was a world record that would stand for 17-plus years. It wasn’t until Frenchwoman Laure Manaudou went 4:03.03 in 2006 that the record was taken from Evans.

placed on his shoulders. At the 2002 Commonwealth Games in Manchester, England, Thorpe uncorked a time in the 400 freestyle that could easily remain the world record. Thorpe’s swim of 3:40.08 is just 1-hundredth off the world record in the event, and that global standard of 3:40.07 by Germany’s Paul Biedermann in 2009 was fueled by a now-banned supersuit. With that effort, Thorpe would have won gold at the 2020 Olympics by more than three seconds, proof of the swim’s ahead-ofits-time status. In interviews, Thorpe has admitted regret about the performance, stating that he conserved some energy during the race to ensure he remained fresh for the duration of the Commonwealth Games. MICHAEL PHELPS, USA 400 Individual Medley (4:03.84, 2008) With 28 Olympic medals to his name, Michael Phelps is the easy choice as the greatest swimmer in history, and his lone remaining world record was a lock for inclusion. At the 2008 Olympics in Beijing, where Phelps collected a record eight gold medals, he started his march toward history in style with a victory and world mark in the 400 individual medley. When Phelps touched the wall in 4:03.84, it was clear a special week awaited. Nearly 13 years later, Phelps’ record has not been sniffed, the closest challenge the 4:05.18 from Ryan Lochte at the 2012 Olympics in London. Because Phelps excelled at all strokes, it is appropriate for this record to be featured, and there is no indication that it will disappear at any point in the near future. At the 2020 Olympics, gold was won by Chase Kalisz in 4:09.42, more than five seconds slower than Phelps’ opening shot at the Water Cube. ADAM PEATY, GREAT BRITAIN 100 Breaststroke (56.88, 2019) There have been 21 sub-58 performances in the history of the 100 breaststroke. Great Britain’s Adam Peaty has accounted for 19. There has been one sub-57 mark, and it was the 56.88 that Peaty popped to win gold at the 2019 World Championships. The closest anyone has come to Peaty’s world record, other than Peaty himself, was the 57.80 of Dutchman Arno Kamminga at the 2020 Olympics. Peaty has raced in his own pool for the majority of his career, the clock serving as his biggest foe. When the British star dipped under 57 seconds at the World Champs, he took the event to a place that—at one time—was considered impossible to visit. But Peaty and longtime coach Mel Marshall had established Project 57, and all it took to achieve history was an athlete-coach partnership based on belief.v JANUARY 2022

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INTERNATIONAL SWIMMING HALL OF FAME

REMEMBERING SAN FRANCISCO’S SUTRO BATHS BY BRUCE WIGO PHOTOS COURTESY INTERNATIONAL SWIMMING HALL OF FAME

Located on the ocean side of the southerly entrance to San Francisco Bay’s Golden Gate, the Sutro Baths—built in the 1890s by Adolph Sutro and eventually destroyed in the 1960s—was the world’s largest indoor swimming facility and one of the most amazing recreational and entertainment complexes ever built.

n 1888, Adolph Sutro, “King of the Comstock” and one of the wealthiest men in America, was finally in a position to fulfill a lifelong dream: to build a Public Bath that would rival in magnitude the beauty and utility of the Roman Baths. Sutro came by his dream naturally enough. He had been born in Aachen, Prussia, a city with a rich history as Charlemagne’s imperial city, known for its thermal springs and bathing culture since Roman times. Long before Charlemagne bathed in the warm waters of his Pfalz, the Romans had discovered Aachen and named the town after the Celtic god of water and health. Today, Aachen remains noted as a spa resort. Adolph Sutro arrived in California in 1850 at the age of 20 shortly after gold had been discovered at Sutter’s Mill. He was a clothier by trade, a mining engineer by education and an entrepreneurial visionary. He made his first fortune by solving the problem of ventilating and draining the deep mines of the “Comstock Lode.” Then he used

>> The Imperial Baths of Aachen, late 17th century.

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SWIMMINGWORLD.COM

his underground expertise to excavate tunnels for railroads serving the Bay Area. He invested much of his fortune in San Francisco real estate, and by 1881, he owned 10% of all the land in the city, including the Cliff House and a large track of land on the Pacific coast.

BUILD IT, AND THEY WILL COME

So what does a boy from Aachen do when he becomes as wealthy as a Roman emperor? He builds a magnificent Public Bath like they did in Rome—and the public rewarded him by electing him mayor of the city before it opened. For Adolph Sutro, the idea of a beach bathhouse, like those on the East coast in Atlantic City and Coney Island, was impractical. The Pacific Ocean was always cold, and as Mark Twain famously said, the coldest winter he ever experienced was a summer in San Francisco. So, he decided to build an indoor, heated bathing complex

>> Cliff House, Sutro Baths and Sutro Heights exterior.

that would rival the architectural and engineering achievements of any bathing establishment built by any Roman emperor or modern pool designer. Sutro began planning his lavish Bath in 1888 by offering architectural firms a $500 prize for the best design. Local architects C.J. Colley and Emil S. Lemme, who had also designed his magnificent Cliff House, won the prize. After years of amazing engineering and design work—and a long fight with the Southern Pacific Railway Company for the rights to build a trolley service to get customers from downtown to his natatorium—Sutro Baths “officially” opened in 1896.

THERE’S MORE

Like the Public Baths of the Roman era, Sutro offered more than just bathing for his customers. There were promenades and pavilions with sequestered alcoves, galleries, many staircases and corridors adorned with artifacts and specimens collected from his travels, including tropical plants and flowers, fountains, Egyptian mummies, Aztec pottery, Chinese swords, stuffed birds and animals and Indian totems. From the promenades and museum galleries, visitors reached the Baths either by walking down grand staircases or by descending in spacious elevators. There were 500 private dressing rooms, all perfectly ventilated, heated and lit by electricity. All were furnished with showers, soap towels, bathing suits and all the necessary toilet articles. For sanitation reasons, bathers were required to use the establishment’s bathing suits, which were

>> Like the Public Baths of the Roman era, Adolph Sutro offered more than just bathing for his customers. There were promenades and pavilions with sequestered alcoves, galleries, many staircases and corridors adorned with artifacts and specimens collected from his travels.

>> Interior view of the large pool, which was “L”-shaped, measuring 300 feet long by 150 feet at its widest. Another was 50-by-75 feet, reserved exclusively for women and children. The other five were 28-by-75 feet, with depths ranging from two to 11 feet. CONTINUED ON 22 >> JANUARY 2022

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THE SUTRO BATHS / Continued from 21

>> One could enter the water in a number of different ways: from ladders, flying rings, ropes, swings, toboggan slides, springboards and diving platforms that surrounded the tanks.

>> The “Olga Dorfner Vase” is one of the most valuable, one-of-a-kind objects in the International Swimming Hall of Fame. It was awarded to Olga on July 4, 1916 for winning the 100 yard freestyle at the Sutro Baths, making her the first female “AAU national champion” in any sport.

laundered on-site after every use. There were six separate salt-water swimming tanks and one with fresh water, with temperatures ranging from ocean-cold to a warm 80 degrees Fahrenheit. The largest pool was “L”-shaped, measuring 300 feet long by 150 feet at its widest. Another was 50-by-75 feet, reserved exclusively for women and children. The other five were 28-by-75 feet, with depths ranging from two to 11 feet. The pools, with balcony seating for 3,700 spectators, were all topped by a glazed roof of 100,000 panes of glass to allow the sunlight in and for solar heating. During high tide, unheated seawater flowed directly into the largest of the tanks and large turbine pumps, built inside a cave at sea level, recycling the 2 million gallons of water in about an hour while also heating the water for the smaller tanks. During low tide, the pumps could fill the tanks at a rate of 6,000 gallons a minute and recycle the water in five hours. One could enter the water in a number of different ways: from ladders, flying rings, ropes, swings, toboggan slides, springboards and diving platforms that surrounded the tanks. In the early days, men did most of the swimming, as the majority of women enjoyed watching from the balcony. That began to change with the acceptance of women’s swimming as a competitive sport by the Amateur Athletic Union. On July 4, 1916, the Sutro Baths hosted the first national AAU Swimming Championships for women. *** The public started losing interest in the aging facilities in the 1950s, and it finally closed its doors in 1964. The end came on June 26, 1966, when a fire destroyed the buildings while they were in the process of being demolished for a developer. All that remains today of the grand Sutro Baths are concrete ruins that have been part of the Golden Gate National Recreation Area since 1973. But for those still alive who got to experience swimming at Sutro, it remains a highlight of their life. v

>> Sutro Baths as it looks today.

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Bruce Wigo, historian and consultant at the International Swimming Hall of Fame, served as president/CEO of ISHOF from 2005-17.

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2021

WORLD AND AMERICAN RECORD PROGRESSION

Following is a list of the world and American records set this past season for long course, short course meters and short course yards. The record progression begins with meets swum Jan. 1, 2021 for long course and Dec. 1, 2020 for short course meters and yards. The list was last updated Dec. 11, 2021. The initial time listed per event is the previous record.

COMPILED BY DAVID RIEDER

LONG COURSE — MIXED 4x100 METER MEDLEY RELAY 3:38.41p China — Qingdao 10-1-20 Xu Jiayu, Yan Zibei, Zhang Yufei, Yang Junxuan

WORLD RECORDS LONG COURSE — WOMEN

3:37.58 Great Britain — Tokyo 7-31-21 Kathleen Dawson, Adam Peaty, James Guy, Anna Hopkin

100 METER BACKSTROKE 57.57r Regan Smith, USA — Gwangju 7-28-19 57.45 Kaylee McKeown, AUS — Adelaide 6-12-21

SHORT COURSE — WOMEN

50 METER BREASTSTROKE 29.40 Lilly King, USA — Budapest 7-30-17 29.30 Benedetta Pilato, ITA — Budapest 5-22-21

100 METER BUTTERFLY 54.61 Sarah Sjostrom, SWE — Doha 12-7-14 54.59 Kelsi Dahlia, USA — Eindhoven 12-3-21

200 METER BREASTSTROKE 2:19.11sf Rikke Moeller Pedersen, DEN — Barcelona 8-1-13 2:18.95 Tatjana Schoenmaker, RSA — Tokyo 7-30-21

SHORT COURSE — MEN 100 METER FREESTYLE 44.94 Amaury Leveaux, FRA — Rijeka 12-13-08 44.84 Kyle Chalmers, AUS — Kazan 10-29-21

4x100 METER FREESTYLE RELAY 3:30.05 Australia — Gold Coast 4-5-18 Shayna Jack, Bronte Campbell, Emma McKeon, Cate Campbell

100 METER BACKSTROKE 48.58r Kliment Kolesnikov, RUS — Budapest 11-21-20 48.33 Coleman Stewart, USA — Naples 8-29-21

3:29.69 Australia — Tokyo 7-25-21 Bronte Campbell, Meg Harris, Emma McKeon, Cate Campbell

50 METER BREASTSTROKE 25.25 Cameron van der Burgh, RSA — Berlin 11-14-09 25.25= Ilya Shymanovich, BLR — Kazan 11-7-21

4x200 METER FREESTYLE RELAY 7:41.50 Australia — Gwangju 7-25-19 Ariarne Titmus, Madison Wilson, Brianna Throssell, Emma McKeon

100 METER BREASTSTROKE 55.34 Ilya Shymanovich, BLR — Brest 12-19-20 55.32 Ilya Shymanovich, BLR — Eindhoven 11-19-21 55.28 Ilya Shymanovich, BLR — Eindhoven 11-26-21

7:40.33 China — Tokyo 7-29-21 Yang Junxuan, Tang Muhan, Zhang Yufei, Li Bingjie

50 METER BUTTERFLY 21.75 Nicholas Santos, BRA — Budapest 10-6-18 21.75= Szebasztián Szabó, HUN — Kazan 11-6-21

LONG COURSE — MEN

4x50 METER MEDLEY RELAY 1:30.44 Russia — Copenhagen 12-17-17 Kliment Kolesnikov, Kirill Prigoda Aleksandr Popkov, Vladimir Morozov

100 METER BUTTERFLY 49.50sf Caeleb Dressel, USA — Gwangju 7-26-19 49.45 Caeleb Dressel, USA — Tokyo 7-31-21 4x100 METER MEDLEY RELAY 3:27.28 United States — Rome 8-2-09 Aaron Peirsol, Eric Shanteau, Michael Phelps, David Walters 3:26.78 United States — Tokyo 8-1-21 Ryan Murphy, Michael Andrew, Caeleb Dressel, Zach Apple

[ Photo Courtesy: Mine Kasapoglu/ISL ]

50 METER BACKSTROKE 24.00 Kliment Kolesnikov, RUS — Glasgow 8-4-18 23.93sf Kliment Kolesnikov, RUS — Budapest 5-17-21 23.80 Kliment Kolesnikov, RUS — Budapest 5-18-21

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>> Kelsi Dahlia, USA

SHORT COURSE — MIXED 4x50 METER MEDLEY RELAY 1:36.22 Russia — Glasgow 12-5-19 Kliment Kolesnikov, Vladimir Morozov, Arina Surkova, Maria Kameneva 1:36.18 Netherlands — Kazan 11-7-21 Kira Toussaint, Arno Kamminga, Maaike de Waard, Thom de Boer

AMERICAN RECORDS LONG COURSE — WOMEN 100 METER BUTTERFLY 55.98 Dana Vollmer — London 7-29-12 55.78sf Torri Huske — Omaha 6-13-21 55.66 Torri Huske — Omaha 6-14-21 4x200 METER FREESTYLE RELAY 7:41.87 United States — Gwangju 7-25-19 Simone Manuel, Katie Ledecky, Melanie Margalis, Katie McLaughlin 7:40.73 United States — Tokyo 7-29-21 Allison Schmitt, Paige Madden, Katie McLaughlin, Katie Ledecky LONG COURSE — MEN 50 METER FREESTYLE 21.04 Caeleb Dressel — Gwangju 7-27-19 21.04= Caeleb Dressel — Omaha 6-20-21 800 METER FREESTYLE 7:43.60 Michael McBroom — Barcelona 7-31-13 7:42.72p Bobby Finke — Tokyo 7-27-21 7:41.87 Bobby Finke — Tokyo 7-29-21 100 METER BREASTSTROKE 58.64sf Kevin Cordes — Budapest 7-23-17 58.19p Michael Andrew — Omaha 6-13-21 58.14sf Michael Andrew — Omaha 6-13-21 100 METER BUTTERFLY 49.50sf Caeleb Dressel, USA — Gwangju 7-26-19 49.45 Caeleb Dressel, USA — Tokyo 7-31-21 4x100 METER MEDLEY RELAY 3:27.28 United States — Rome 8-2-09 Aaron Peirsol, Eric Shanteau, Michael Phelps, David Walters 3:26.78 United States — Tokyo 8-1-21 Ryan Murphy, Michael Andrew, Caeleb Dressel, Zach Apple SHORT COURSE METERS — WOMEN 50 METER FREESTYLE 23.45 Abbey Weitzeil — Budapest 11-9-20 23.44 Abbey Weitzeil — Naples 9-18-21 100 METER BUTTERFLY 54.84 Kelsi Dahlia — Budapest 10-6-18 54.59 Kelsi Dahlia — Eindhoven 12-3-21

[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

1:30.14 Italy — Kazan 11-3-21 Michele Lamberti, Nicolo Martinenghi, Marco Orsi, Lorenzo Zazzeri

>> Bobby Finke, USA 100 METER INDIVIDUAL MEDLEY 57.94 Melanie Margalis — Budapest 10-27-20 57.90 Beata Nelson — Naples 9-17-21 57.72 Beata Nelson — Eindhoven 12-4-21 SHORT COURSE METERS — MEN 50 METER BACKSTROKE 22.54 Ryan Murphy — Budapest 11-21-20 22.53 Ryan Murphy — Eindhoven 11-25-21 100 METER BACKSTROKE 48.92 Matt Grevers — Indianapolis 12-12-15 48.91r Coleman Stewart — Naples 8-28-21 48.33 Coleman Stewart — Naples 8-29-21 50 METER BREASTSTROKE 25.75 Nic Fink — Las Vegas 12-20-19 25.72 Nic Fink — Eindhoven 12-3-21 100 METER BREASTSTROKE 56.16 Nic Fink — Budapest 11-22-20 55.56 Nic Fink — Eindhoven 12-4-21 50 METER BUTTERFLY 22.04 Caeleb Dressel — Budapest 11-16-20 21.99 Tom Shields — Budapest 10-9-21 4x100 METER MEDLEY RELAY 3:19.98 United States — Hangzhou 12-16-18 Ryan Murphy, Andrew Wilson, Caeleb Dressel, Ryan Held 3:19.64 Cali Condors — Eindhoven 12-3-21 Coleman Stewart, Nic Fink, Caeleb Dressel, Justin Ress SHORT COURSE YARDS — WOMEN 100 YARD BACKSTROKE 49.18 Beata Nelson — Austin 3-22-19 49.16 Regan Smith — Minneapolis 3-14-21 4x50 YARD MEDLEY RELAY 1:33.11 Stanford — Columbus 3-16-18 Ally Howe, Kim Williams, Janet Hu, Simone Manuel 1:32.93 Virginia — Greensboro 2-17-21 Caroline Gmelich, Alexis Wenger, Lexi Cuomo, Kate Douglass SHORT COURSE YARDS — MEN 500 YARD FREESTYLE 4:06.32 Kieran Smith — Auburn 2-19-20 4:06.32= Kieran Smith — Columbia 2-24-21 v JANUARY 2022

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[ Photo Courtesy: Robert Hanashiro/USA Today Sports ]

SWIMMING TOWARD

GREATNESS T

he scene was stunning, even surreal. Katie Ledecky, the consensus greatest distance swimmer in history and a woman undefeated in events 400 meters and longer for seven years, had been beaten. On the first night of the 2019 FINA World Championships in Gwangju, South Korea, Ledecky was aiming for her fourth straight world title in the 400 freestyle after three previous wins of at least 2.5 seconds. But next to Ledecky in the final was Australia’s Ariarne Titmus, and the teenager from Launceston, Tasmania, went out from the start and made the accomplished American chase her. Ledecky, of course, was not going down easily, and she was only a tenth behind Titmus at the halfway point before moving into the lead on the fifth length of the race. Then, Ledecky looked to be pulling away, building a lead of more than 6-tenths at the final turn. But Titmus had one more gear waiting for the last 50. She blitzed past Ledecky with a 29.51 split, nearly two seconds ahead of the American, and Titmus was the world champion. Her time of 3:58.76 beat Ledecky by more than a second and made her the secondfastest woman in history.

WHEN IT ALL SEEMED POSSIBLE

The previous race between the two—at the 2018 Pan Pacific Championships—had instilled in Titmus the belief that beating Ledecky might eventually be possible by the time the 2020 Olympics rolled around. “At Pan Pacs, when I broke 4:00, when I could kind of see Katie’s feet the whole time, it kind of gave me this feeling that if I put in the work, I might be able to actually be right there,” Titmus said. Indeed, Titmus had been pointing toward becoming the true rival Ledecky had lacked in the 400, but none could have imagined her actually pulling off the upset, especially in the fashion of a dominating last 50. After Titmus won that gold medal, the only person who was not

Australia’s Ariarne Titmus first beat Katie Ledecky, history’s greatest female distance swimmer, at the 2019 World Championships. She repeated the feat this past summer at the Tokyo Olympics, and now has her sights set on achieving even more challenging goals. BY DAVID RIEDER

in awe was her coach, Dean Boxall. Titmus called Boxall “the most flamboyant, passionate, loud, crazy person who just loves his job and puts 100% into it,” and she said that their relationship functions so well because they are genuinely close outside of their coachathlete relationship. “I think that foundation of a relationship where we can actually chat about other things outside of swimming and that trust that we have for each other is great for when it becomes Coach Dean and Athlete Ariarne,” Titmus said. “I think the reason it works so well is that he completely trusts I will execute the set that he creates, and I completely trust that what he is creating is the best in the world to make me be the best.” Titmus and Boxall have a system where they describe her performances by one of two words: “Outstanding” or “Dog(poo).” During her press conference after her remarkable accomplishment that night in Gwangju, Boxall entered the room, stood in the back next to a row of cameramen and made his opinion known—perhaps hoping to keep his athlete humble and cognizant of the journey ahead. “Because I hadn’t done the race like we had planned and there were things that were off, he sat at the back of the room and just mimed at me while I was doing the interviews: ‘Dog(poo). Dog(poo),’” Titmus said. “I had just won at the World Championships, so this was his way of saying, ‘This isn’t it. It’s next year. Don’t get carried away with this.’

TRAINING DERAILED WITH SHOULDER INJURY

Titmus and Ledecky would not face off again for two years, as the COVID-19 pandemic forced the Olympics to be delayed a year. The entire world faced adversity during this time, and Titmus was actually in an advantageous situation, as she found a backyard pool where she could swim after just two weeks out of the water.

>> PICTURED ABOVE: Swimming at her first Olympic Games this past summer in Tokyo, Ariarne Titmus captured two gold medals (200 and 400 freestyles), a silver (800 free) and a bronze (800 free relay).

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CONTINUED ON 28 >> JANUARY 2022

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[ Photo Courtesy: Rob Schumacher/USA Today Sports ]

However, by the end of the year, Titmus had to deal with significant shoulder pain that derailed her training for several months. At the Queensland Championships in December, Titmus remembers feeling a sharp weakness in her shoulder while racing on a relay. She figured it was no more than a nerve issue, but after a mediocre performance in the 200 free, “I got out of the pool, and I couldn’t open my arm,” Titmus said. “My bicep had taken the whole load of my catch.” A scan showed a partial tear of the tendon in her shoulder, and on Christmas Eve, she received a PRP injection in her shoulder and another one in her hip. She was out of the pool for two weeks, and when she returned to training in January, she could only swim one kilometer of freestyle per day. The rest of her training was kicking, single-arm swimming with the other arm and gym training. >> Going head-to-head, Ariarne Titmus and Katie Ledecky went 1-2 in two individual events, with Titmus “As a distance athlete, the beginning of taking the 400 and Ledecky the 800. “To think of the level that she’s been at for almost a decade, I just have the season is when you try to get your breadcomplete respect for her,” Titmus said of Ledecky. “I really enjoy racing her.” and-butter, your 30 x 100 best average or your 5K main set,” Titmus said. “I was on career,” she said. “Going into the Olympics, that was really key for the sideline when they were all doing that, which is really hard for me, going at all my races believing that I was good enough to win. me to watch.” If I had gone 3:59 and 1:54, I would have been happy to make the Titmus remembers her first full practice with the distance group, team, but I wouldn’t have thought I could have gotten down to 3:56 a set of broken 200s. “I was so far off,” she said. “I would usually be six weeks later.” between 2:02 and 2:04, and I was clocking 2:11, 2:12. I was freaking out. I think from that point on, a switch flicked. I realized I literally SHOWDOWN IN THE 400 FREESTYLE had three months to the Olympics, and I just went nuts.” The Ledecky-Titmus showdown in the 400 freestyle on the meet’s second day was hyped as one of the top races of the Olympics, both A BOOST OF CONFIDENCE in the U.S. and Australia—Ledecky as the defending golden girl and The injury behind her, Titmus put together an inspired period of Titmus seeking to earn her first trip to the top of the podium. So training in the last few months before Australia’s Olympic Trials. often, those anticipated duals turn out to be something of a dud, Then, over the first two days of that meet, she nearly broke two but this time, the two swimmers poured everything into eight laps. world records. When it was over, both had delivered swims of a lifetime. First, in the 400 free, she recorded a time of 3:56.90, cutting As expected, Ledecky took the race out hard, and Titmus noticed. almost two seconds from her lifetime best and bypassing the “I think I subconsciously held back a little bit, knowing that I would 3:57-range altogether. She was less than a half-second off Ledecky’s have to have more in the tank at the end to come over the top of her. world record of 3:56.46 from the 2016 Olympics. The next day, she She always has an unbelievable back end, so I knew that I just had swam a 1:53.09 in the 200 free, just a tenth off Federica Pellegrini’s to have a better one,” Titmus said. world record of 1:52.98 that had stood for 12 years. With those two At the halfway point, the margin was Ledecky by 6-tenths performances, Titmus sent shockwaves all the way around the world over Titmus. But slowly, the Australian began closing the gap. to Omaha, Neb., where Ledecky swam four seconds behind Titmus’ She matched Ledecky’s split on the fifth length, closed the gap on time in the 400 free and two seconds slower in the 200 free at the the sixth and then pulled ahead on the seventh. On the last length, U.S. Trials. Ledecky would not give up, and she fought to stay in the hunt, “To be honest, I was nervous for Trials. I didn’t know how I was but Titmus had too much left. She pulled away to win her first going to swim. And the times that I did, honestly, surprise me. I Olympic gold medal—and she became the first Australian female had no idea I was going to swim that fast,” Titmus said. “I think the to win individual gold in swimming since midway through the 2008 Trials was potentially the turning point for me and my confidence. Games, when Stephanie Rice topped the podium in the 200 IM. I think after the shoulder, I really doubted myself and my ability Watching in a mostly-empty arena because of the ongoing to win at the Olympics. I thought that I would be there, but I just pandemic, Boxall celebrated wildly as Titmus finished in 3:56.69, thought that Katie would be too good. But I would say after my the second-fastest time in history behind Ledecky’s world record of results at Trials, that actually gave me a boost of confidence and 3:56.46. Ledecky, for her part, had recorded the second-best effort made me think, ‘Actually, I’m right in there. I actually have a shot of her career and her best time in five years at 3:57.36. here.’” This was not like the World Championships two years earlier, During Australia’s staging camp prior to the Tokyo Games, when some marked Titmus’ win over Ledecky with an asterisk, Titmus continued her inspired run of training, now buoyed by those as the American was battling an illness. In Tokyo, Ledecky swam near-historic Trials performances. almost as fast as she ever had in her legendary career, and Titmus “I just started clocking these unbelievable sets, and I was doing still took her down. Ledecky could only tip her swim cap, and the things that I never thought I would be able to do at this point in my two embraced both in the pool and as they climbed out.

[ Photo Courtesy: Swimming Australia/Delly Carr ]

ARIARNE TITMUS / Continued from 27

>> Titmus realizes that she wouldn’t have been able to accomplish what she did in Tokyo without the guidance of her coach, Dean Boxall, who she calls “the most flamboyant, passionate, loud, crazy person who just loves his job and puts 100% into it.... I think the reason it works so well is that he completely trusts I will execute the set that he creates, and I completely trust that what he is creating is the best in the world to make me be the best.”

“I completely respect 100% what she’s achieved,” Titmus said of Ledecky. “I know what it’s taken for me to get to this point in my career, and she’s been at this level for a lot longer than I have. When she won in London, I was 12 years old, and looking back to where I was in my career then, it’s just like chalk and cheese (i.e., nothing in common). To think of the level that she’s been at for almost a decade, I just have complete respect for her. I really enjoy racing her.” When Titmus touched the wall and realized she had secured her first Olympic gold medal, her reaction was subdued. “I think the overwhelming feeling was relief that this actually happened, that I had actually done it, that it was done now. I felt relief more than happiness and excitement, and I felt relief for Dean as well that all the hours that he had put in had paid off as well,” she said.

MORE WORK TO DO

But her work was not complete, not even close. After receiving her gold medal and fulfilling her media and drug-testing duties that morning, Titmus had less than an hour in her Tokyo hotel room before returning to the aquatic center for the heats of the 200 free. Titmus explained that she felt more pressure as the favorite in that race following her performance at Australia’s Trials. Once again, Titmus came through in the Olympic final. Just like in the 400 free, Titmus had to maintain composure, as a swimmer opened up a big lead in the early going, this time Hong Kong’s Siobhan Haughey, but she overcame a deficit of 7-tenths at the halfway point and a half-second with 50 meters to go to secure another gold. Titmus won in 1:53.50, 4-tenths ahead of Haughey, and good for an Olympic record. The next day, Titmus won her third medal of the Games with a bronze in the 800 free relay. The result was somewhat disappointing for Australia since the squad from Down Under entered as goldmedal favorites, and Titmus admitted to being bummed that she could not replicate her effort from the individual 200. “But you can’t help that two other teams had girls that swam out of their skin and had unbelievable legs, so you can only do the best that you can do on the day,” she said. That left one event remaining for Titmus, the 800 free, and after 28

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qualifying sixth for the final, she admitted to Boxall that she wanted to pull out. At the training pool, Boxall and Titmus conversed. “We sat there, and he was talking to me for about a half-hour straight,” Titmus said. “I probably said five words to his 10,000. He was saying, ‘Look, you’re in the battle, and you literally have one punch to go. It’s the last punch. It’s only 16 laps.’” So Titmus swam in the final, and she delivered one more medal, a silver. Her time was 8:13.83, just 1.26 seconds behind gold medalist Ledecky, and she became the second-fastest swimmer ever. “I didn’t think that I would be that close to Katie,” Titmus said. And finally, she was done, her historic and magnificent Olympics completed. “I’ll never, never, ever forget, after the 800, I had this incredible moment with Dean, where I got out of the pool, walked around, had gone through all the media, and I literally collapsed,” Titmus said. “My legs gave way, and we just both cried together. We were like, ‘It’s done. It’s over.’ It was just like exhaustion overcame me.”

MAKING A DIFFERENCE

When Titmus returned to Australia, she faced a mandatory 14day quarantine under the country’s COVID-19 protocols. When she got out and returned home to Brisbane, she realized just how much of an impact she had on her country, much of which was completely in lockdown during the Games because of a COVID spike. Eventually, she returned to her hometown of Launceston, which she called “a little country town,” and she received the keys to the city. She remembers signing autographs and taking photos in a store, the line of fans out the door waiting for several hours. “I realized at that point that I had had an impact on this place,” she said. “So many other kids would come up and be like, ‘I want to be like you. I’m going to try really hard every day at what I love because of you.’ I think that’s what I’m most proud of, that I made that impact on the younger generation.” Now, after a break of more than two months—the longest time Titmus had ever spent out of the water—she has returned to training with Boxall. “I needed that mental break, and I needed that time to physically repair,” she said. She returned having lost some fitness, but gradually, she began to feel like herself in the water again. The long-term target is clear: repeating as a gold medalist when the Olympics return in just two-and-a-half years in Paris. But history is working against Titmus: the only Australian female swimmer ever to repeat as a gold medalist was Dawn Fraser, who won the 100 free in 1956, 1960 and 1964. “Dean and I have spoken about this one stat a lot, and he asked, ‘Why do you think this happens?’” Titmus said. “I really believe it’s because if you win an Olympic gold medal here, you come home a national hero and you get caught up in the whole hype of it and kind of forget who you are, and my primary job is to be an athlete. I think that that is a motivator for me. I want to break a long course world record. That’s something that I haven’t done individually, a long course world record. And backing up, something that hasn’t been done, that’s definitely becoming a motivator. I really want to prove that we’re not cursed.” v

NUTRITION

CHILLED TO

THE BONE Bone broth is a home remedy worth adding whether you live in a cold or warm climate. BY DAWN WEATHERWAX, RD, CSSD, LD, ATC, CSCS

one broth has been around for thousands of years! It is known to be used when feeling under the weather, but definitely can be integrated daily. WHAT IS BONE BROTH? Bone broths are easy to digest, nutrient-dense, rich in flavor and boost healing. They are made from beef, chicken, fish, lamb and more. The simmering effect of the parts release healing compounds and minerals (see box at right) that have been found to help with poor gut health, joint well-being, strengthening the immune system, detoxifier, and positively impacts muscle tissue, bone, circulation, metabolism and wound healing. Be aware of imposters. Stocks, meat flavors and bouillon cubes are not the same. Ideally, you want to make this recipe from scratch. For beef broth, use grass-fed or organic bones, and for chicken, simply use the carcass and bones. HOW TO MAKE IT For the classic bone broth recipe, the essentials are bones, fat, meat, vegetables and water. Here’s how to roast the bones to make your own bone broth, using either chicken or beef broth based on your preference. The recipe directions are by Dr. Axe (DrAxe.com):

Place bones into a large stockpot or slow cooker, and cover with water.

Add two tablespoons apple cider vinegar to water prior to cooking. This helps pull out important nutrients from the bones.

Fill stockpot or slow cooker with filtered water. Leave plenty of room for water to boil.

Heat slowly. Bring to a boil, and then reduce heat to simmer for at least six hours. Remove scum as it arises.

Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.

You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.

After cooking in the slow cooker, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth. Of course, if you just don’t have time, you can buy bone broth protein powders or capsules. Dr. Axe/Ancient Nutrition Bone Broth Protein is a good brand. HOW OFTEN TO CONSUME The goal is to consume 8-16 oz daily. This is an item that you can intake anytime throughout the day. Some of you may consider starting and ending the day with a glass. It can be taken around activity or used toward your hydration needs. You can also put it in smoothies, stir-frys, soups and other recipes. The options are many. If you feel overwhelmed or do not see yourself implementing [ Photo Courtesy: Katie Rosario/Unsplash.com]

HEALING COMPOUNDS AND MINERALS • Amino Acids • Arginine • Calcium • Chondroitin Sulfate • Collagen • Gelatin • Glycine • Glucosamine • Glutamine • Glutathione • Magnesium • Phosphorus • Potassium • Proline • Silicon • Sulphur • And others v this daily, I highly recommend adding when intensity of training is increasing or during seasons that heighten a compromised immune system—maybe even during a joint injury. Remember: to be the best, you need to eat the best...and less time out of your sport leads to better outcomes. *** Following is a sample menu to use as a guide to fuel optimally for intense training and to strengthen your immune system: 3,000 to 3,500-CALORIE INTENSE TRAINING MENU Pre-Swim Practice (4:30-5:15 a.m.) 2 Superfood Breakfast Muffins with Rowse Manuka Honey 16 oz Water (with one NUUN electrolyte tablet/optional) Resource: https://www.myfussyeater.com/superfood-breakfast-mufinsrowse-manuka-honey/ Or Go Macro Bar and large orange and water Training (5:30-6:45 a.m.) 4-16 oz Water an hour (amount needed depends on sweat rate) (with one NUUN tablet per 16 oz/optional) Breakfast (6-7:30 a.m.) Smoothie Bowl: Turmeric Ginger Bone Broth (author Jean Choi) 1 cup Bone broth 1 med Sweet potato cooked, cooled and peeled 1 cup Coconut milk or non-dairy alternative or organic milk 20-24 g Protein powder/flavored or flavorless 1/2-1 in Fresh ginger depending on your spice level 1 tsp Ground turmeric 1 tsp Ground cinnamon 2 tsp Honey (optional) 1 tsp Vanilla extract TOP WITH: CONTINUED ON 30 >> JANUARY 2022

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NUTRITION / Continued from 29

1-2 T Nuts of choice 1-2 cups Fruits of choice INSTRUCTIONS: 1. Place all ingredients except the optional toppings in a blender, and blend until smooth 2. Pour into a bowl and sprinkle with your favorite toppings before serving 16 oz

Water

Lunch (11 a.m.-12:45 p.m.) Chicken Noodle Soup with Bone Broth 3-5 oz Organic chicken 1

Cup of noodles or rice

2 cups Carrots, celery and other desired veggies 1 T

Olive oil

Fruit Smoothie 4 oz

1-2 cup

Pineapples/oranges/kiwi/strawberries

1-2 T Chia/hemp/flax/coconut 16 oz

Water

Afternoon Snack (2-3:30 p.m.) Avocado Toast with Strawberries and Sesame Seeds 2 slices Dave’s Killer Bread 1/2-1 Avocado 1 cup Strawberries 2 T Sesame seeds & Rise Bar

CONGRATULATIONS INTERNATIONAL SWIMMING HALL OF FAME HONOREES We wish you and the entire aquatics community a warm welcome as you celebrate this great honor. We hope you enjoy your stay, whether relaxing on golden beaches, exploring endless waterways or experiencing the many exciting dining and nightlife offerings. Welcome and enjoy!

VisitLauderdale.com

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Training (3:30-5:30 p.m.) 10-20 oz Water an hour (with one NUUN tablet per 20 oz/optional) Post-recovery within 30-45 min: 10-20 oz chocolate milk/soy milk or Kefir drinkable yogurt (if you can have dinner within that time, then no need for this snack) Evening Meal (6-7 p.m.) Fajitas 3-6 oz Shrimp/chicken 1-2 cups Onions & orange, red, green and yellow peppers 1 T Olive oil Salt 1 cup Wild rice or 1/2 cup rice and 1 lg tortilla 16 oz Water Evening Snack (8-10 p.m.) 3-4 oz Tuna salad 1/2 Avocado 1-2 oz Triscuit Crisps 1 cup Carrots/peppers/broccoli 1 lg Grapefruit 16 oz Water v Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She is also a boardcertified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.

TRAINING

DRYSIDE TRAINING

READY, SET, GO!

BY J.R. ROSANIA • DEMONSTRATED BY NORIKO INADA • PHOTOS BY EMMI BRYTOWSKI

ast month, we worked on finishing strong. As the year ended, our training led us to becoming stronger and having a more fit body. Now it’s time to think about what lies ahead and how to begin preparation for winter and early spring racing. In this month’s dryland article, we will focus on exercises for each stroke and some explosive and core training exercises. Perform each exercise for three sets of 10 reps. Complete the program twice a week and begin to speed up the movements. Focus on stroke mechanics and stabilization while on the ball. This will help the beginning of our training to move from strength to function. Have fun and get fast!v

TUBE STROKE SET: 1] FREESTYLE Lying face down on a stability ball at your waist and a tube anchored in front of you, perform a freestyle stroke.

2] BUTTERFLY Lying face down on a stability ball at your waist and a tube anchored in front of you, perform a butterfly stroke. 3] BREASTSTROKE Establish the same position on the stability ball as the butterfly exercise. Perform breaststroke with your upper body. 4] BACKSTROKE Lying on your back on a stability ball, perform a backstroke movement with your arms.

LEG STRENGTH & CORE STRENGTH: 5) BOX JUMPS Stand in front of a small platform or box. Drop to a squat position, then jump to the top of the box. Repeat.

6) MED BALL STREAMLINE SIT-UP WITH A TWIST While sitting on a stability ball and holding a light dumbbell with both hands, perform both a twist and a streamline sit-up.

MEET THE TRAINER J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net.

MEET THE ATHLETE Noriko Inada, 43, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34, 3539 and 40-44 age groups.

NOTICE All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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COACHING

SWIMMING TECHNIQUE CONCEPTS BY ROD HAVRILUK , Ph.D.

MAXIMIZING SWIMMING VELOCITY (Part 7)

OPTIMAL STROKE CYCLE FOR BUTTERFLY AND FREESTYLE

revious articles in this series presented the stroke cycle component times for the arms for elite male sprinters. The average propulsive phase times could be slightly longer because swimmers do not always take full advantage of the time that they could generate propulsion. The average non-propulsive phase times could be shorter because swimmers waste considerable time. A swimmer who takes full advantage of the propulsive phase and eliminates the wasted time on the non-propulsive phase can optimize stroke cycle time. This article presents optimal times for both the propulsive and non-propulsive phases of butterfly and freestyle with corresponding predicted performance improvements. PROPULSIVE AND NON-PROPULSIVE PHASES In butterfly and freestyle, the propulsive phase includes both the pull and push phases. The non-propulsive phase combines the recovery and entry phases. The striped bars in the graph in Fig.1 show the average propulsive and non-propulsive phase times at sprint pace for elite male swimmers from two studies (Chollet, Seifert, Boulesteix, Carter, 2006; Seifert, Chollet, & Bardy, 2004).

technique element that wastes time occurs as the arm enters the water. Swimmers typically submerge and straighten the arm parallel with the surface, resulting in wasted time before the arm completes the entry (i.e., submerges below the level of the shoulder) and is in position to begin propulsion. OPTIMAL NON-PROPULSIVE PHASE TIME With an effective entry, a non-propulsive phase of 4-tenths of a second is possible for both butterfly and freestyle. The technique element that is most critical to eliminate wasted time is to angle the arm downward as it enters the water. At completion of the entry, the arm must be in a position with the hand below the elbow and the elbow below the shoulder, as demonstrated by the model in Figs. 2 and 3 (top images). The solid red bars in Fig. 1 show the optimal times for the propulsive phase. PREDICTED PERFORMANCE IMPROVEMENT FROM OPTIMAL PHASE TIMES The optimal phase times allow for the calculation of a predicted

AVERAGE PROPULSIVE PHASE TIME The butterfly and freestyle arm positions are similar at the beginning of the propulsive phase as shown in Figs. 2 and 3. The average propulsive phase is longer than one-half second for both strokes. However, swimmers often prematurely lift the elbows to begin the exit phase—a technique limitation that is almost universal. A propulsive phase of 6-tenths of a second is consistent with gaining maximum benefit. OPTIMAL PROPULSIVE PHASE TIME Achieving an optimal propulsive phase time requires taking full advantage of the entire time that a swimmer can generate propulsion. The solid green bars in Fig. 1 show the optimal times for the propulsive phase. The optimal time for both strokes is slightly longer than the average time to ensure a swimmer will have adequate time to generate propulsion. AVERAGE NON-PROPULSIVE PHASE TIME The butterfly and freestyle arm positions are similar at the beginning of the nonpropulsive phase as shown in Figs. 2 and 3. The average non-propulsive phase time is longer than one-half second for both strokes. An almost universal ineffective 32

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FIG. 1 >This graph shows the average and optimal propulsive (pull and push) and non-propulsive (recovery and entry) phase times at sprint pace for elite male swimmers for butterfly and freestyle.

Stroke

Average Stroke Cycle Time (seconds)

Average Swimming Velocity (meters per second)

Optimal Stroke Cycle Time (seconds)

Optimal Swimming Velocity (meters per second)

Performance Improvement for 100-meter event (seconds)

Butterfly

1.12

1.73

1.0

1.84

3.3

Freestyle

1.12

1.93

1.0

2.04

2.8

TABLE 1 > Stroke cycle times, swimming velocity and predicted performance improvement for butterfly and freestyle based on average and optimal values.

performance improvement. Propulsive force is calculated from the drag equation by substituting the average swimming velocity and stroke cycle times from the two studies listed. The drag equation is used again to calculate an optimal swimming velocity by substituting the calculated propulsive force and the optimal stroke cycle phase time. The average and optimal stroke cycle times and corresponding swimming velocity, as well as the potential performance improvement, are shown in Table 1 (see page 32). Decreasing the nonpropulsive phase would decrease the stroke cycle time, increase the average propulsive force per stroke cycle and, as a result, improve the swimmers in these studies to approximately world record times. v Dr. Rod Havriluk is a sport scientist and consultant who specializes in swimming technique instruction and analysis. His newest ebooks in the “Approaching Perfect Swimming” series are “Optimal Stroke Technique” and “Swimming Without Pain,” and are available at swimmingtechnology.com. Contact Rod through info@swimmingtechnology.com. All scientific documentation relating to this article, including scientific principles, studies and research papers, can be provided upon demand.

FIG. 2 > The model demonstrates the propulsive phase (top image) and non-propulsive phase (bottom image) of butterfly.

SUMMARY There is the potential for considerable performance improvement in butterfly and freestyle primarily by decreasing the nonpropulsive phase time. Calculations using the drag equation predict that even the elite swimmers from the studies in Fig. 1 could make substantial performance improvements and achieve world record times.

TOTAL ACCESS MEMBERS CLICK HERE TO LEARN MORE ABOUT THE REFERENCES FOR THIS ARTICLE. NOT A TOTAL ACCESS MEMBER? YOU’RE JUST A CLICK AWAY: SWIMMINGWORLD.COM/VAULT

FIG. 3 > The model demonstrates the propulsive phase (top image) and non-propulsive phase (bottom image) of freestyle.

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MENTAL PREP

BEFORE THE

BEEP [ Photo Courtesy: Brad Rempel/University of Minnesota Athletics ]

WITH MAX McHUGH BY SHOSHANNA RUTEMILLER

hen the University of Minnesota’s Max McHugh was unanimously named the 2021 Big Ten Swimmer of the Year, nobody batted an eye. The then college junior had more than earned the title by sweeping NCAA titles in both the 100 and 200 yard breaststroke with times of 50.18 and 1:49.02. McHugh’s accomplishment was more than a personal one— it was the first time since 1964 that Minnesota captured a men’s swimming title, and the first NCAA title for all of Minnesota men’s sports since 1996. “Winning at NCAAs has always been a goal of mine ever since high school,” says McHugh. “I was honored to win for Minnesota and for my family. Afterward, I felt like all the sacrifices I made had finally paid off.” Those sacrifices are something every swimmer feels—from the strict training and nutrition regimes, to the mental focus every race requires. “Swimming is just as much mental as physical,” says McHugh. “How someone approaches a meet or a race is so important, and it is something I work on every chance I get.” The Golden Gopher senior (and team captain) took the time to talk to Swimming World Magazine about his typical pre-race routines and evolving view of mental preparation while on the national stage.

HOTEL

The night before a big meet—or even a dual meet—McHugh typically enjoys a movie or video games to keep his mind off things. “I love to be around my teammates and enjoy time with them before the meet. I will do my typical recovery on YouTube and make sure to eat and sleep well, but mentally I tend to keep my mind off the meet.” McHugh admits that there is no special ritual or routine he has except making sure that he eats, sleeps and hydrates well before any competition. His go-to food is often Chipotle because it is so convenient and familiar.

WARM-UP

The day of the big race, McHugh does a very brief wake-up

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swim during the competition. McHugh admits that it’s nothing special, just the typical warm-up his Gopher teammates do before each practice in addition to a quick dryland stretch. But several hours later, it’s “GO time.” “I like to head to the pool a little bit earlier than most. This will be about two hours before the time of my swim,” says McHugh. “I will listen to music, stretch a bit, talk to some teammates or other swimmers, and then finally get in the water to do my typical meet warm-up.” In the pool during warm-up, McHugh isn’t looking to find that magical “feeling” many swimmers describe when training and taper hit together perfectly. Instead, McHugh notes the confidence he possesses in his training and preparation. “If I have done everything in my power to feel prepared, that is the best feeling.”

READY ROOM

Many athletes’ styles differ in the ready room. If an outside observer looked in, they would likely see several athletes chatting with their competitors, someone zoned in listening to music, a few athletes stretching and possibly someone lying on the ground in a complete visualization trance. McHugh prefers a combination of types: music and visualization. “I like to listen to music and visualize my race. I usually stick to myself and stay warm and comfortable while others do their own routines.” McHugh’s preferred musical artist in the ready room is Taylor Swift, who he jams out to while sipping on his water bottle. After a quick “good luck” to his competitors, he heads out the door to prepare behind the blocks.

BEHIND THE BLOCKS

The focus McHugh channels in the ready room through music and visualization transfers seamlessly as he approaches the pool. His mind sometimes doesn’t even register the surroundings. “I am not sure if I have any thoughts when it comes to being behind the blocks,” says McHugh. “If the meet is big enough, I

[ Photo Courtesy: Brad Rempel/University of Minnesota Athletics ]

almost always am so focused that I don’t even realize they called my name.” Once he’s behind the blocks, McHugh splashes water up from the pool. He thinks about his focuses during the race while feeding off the energy of the crowd. If his family is at the meet, he’ll look up at them as well as his teammates for more positive energy. In the pool, McHugh sticks to his game plan. Unless he is at a largescale competition racing for a certain placing, his main focus in the pool is achieving a certain goal time. “I tend to swim my own race because I almost always focus on getting a certain time,” says McHugh. “In certain races like the Olympic Trials or NCAAs, I think there is a strategy to feed off of others, but only in certain scenarios.” Over the years, McHugh has evolved from YMCA national champion to Wisconsin state high school champion and national high school public record holder (100 breast, 51.62) to NCAA champion. Along the way, his philosophy on mental preparation has also evolved. “My philosophy has matured over the years, and I have developed a routine that works for me,” says McHugh. “I like to feel prepared and mentally ready just as much as I am physically ready for a race. I think the human mind can do amazing things, and keeping that in the back of my mind has gotten me through some of my most difficult races.” As for the next generation of swimmer looking to achieve their own goal of becoming an NCAA champion one day, McHugh advises them to try and have fun! “Try to have fun and make the most of a situation, regardless of how big or small it is. I swim because I like the sport and like the competition, and keeping that in perspective has played an integral part in my success so far.” v

ferSwimmer l Sa ® Sin ce

ina rig

“My philosophy has matured over the years, and I have developed a routine that works for me. I like to feel prepared and mentally ready just as much as I am physically

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ready for a race. I think the human mind can do amazing things, and keeping that in the back of my mind has gotten me through some of my most difficult races.” WWW.SAFERSWIMMER.COM or HALLOFFAMESWIMSHOP.COM

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JANUARY 2022

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COLLEGE SWIMMING

POST-COVID College swim coaches from around the country share their thoughts on how COVID has affected their sport. BY MICHAEL J. STOTT

hile college swimming has assumed a back-in-business profile, all is not exactly as it seems. Admittedly, the COVID-induced 22-month hiatus disrupted familiar operational and competitive rhythms. That left even more of a divide between schools and divisions, says Jon Howell, whose Emory women have won every NCAA D-III championship since 2010 (10 in a row, with the meet canceled in 2020 and 2021). “I see that range of disparity growing at least for a while,” he says. “It’s been hard on a lot of institutions, and people have had to make some serious cutbacks. I don’t see that going away in a year. What we are finding is that COVID seems to be a little behind us, but there are still ripples that create waves we have to manage.” And those ripples affect every aspect of the competitive spectrum: athlete and coaching routines, planning, practices, meets, travel and recruiting. While restrictions upon campuses have eased, some universals remain, especially masking and forms of social distancing. “There’s just more to think about on a daily basis,” says Johns Hopkins coach Scott Armstrong. “Mandatory indoor masking, weekly COVID tests for all athletes. We have an app where athletes have to register any travel and take a daily health check. Last year really affected their social lives most of all, party registrations and size limits. This year, most of the teams on campus are just not socializing in big groups out of fear of losing their seasons. They are really trying to be above reproach so that they don’t lose their ability to compete again,” he says. Armstrong has a kindred soul in Queens’ Jeff Dugdale, whose Royals have won the last six contested D-II championships: “We have many athletes who have embraced taking team or friend walks in the evening and spending more time outdoors because of what they have learned from last year.” Practices, both in-water and dryland, have received a second look as well. Dugdale reports that training has “gone to another level because athletes now know that we are never promised tomorrow. A season could be canceled with a moment’s notice. It is very real for them.” He’s also become more flexible, adaptable and introduced more recovery into the team’s training regimen. “I do not hesitate to give someone off if I feel they need it. We learned from COVID and all the fast swimming that we can afford to do it.” Practicing without restrictions has been a blessing, especially for a team like Hopkins with a six-lane pool. “Last spring was a mess— basically, we could only swim five hours per week, but now we are pretty well back to normal,” affirms Armstrong. “I am much more likely to cut the filler out of the practices and just goof around with swimmers more. We really are focusing more on making the pool a fun place while also getting the main thing done.” Todd DeSorbo’s national champion Virginia women appeared to benefit from an altered training schedule. “We learned a lot regarding 36

JANUARY 2022

SWIMMINGWORLD.COM

[ Photo Courtesy: Emory Athletics ]

>> Coach Jon Howell’s Emory women had won 10 straight NCAA Division III team titles before COVID caused the cancellation of the 2020 and 2021 meets. He says that the pandemic “has been hard on a lot of institutions, and people have had to make some serious cutbacks. I don’t see that going away in a year. What we are finding is that COVID seems to be a little behind us, but there are still ripples that create waves we have to manage.”

how much training means. Last year, we didn’t do doubles the entire first semester; we went from nine to six practices per week. I was OK with that because the athletes had three months off (in some cases, five), and got back in during late July and August. They trained straight through August, and by September, they were in better shape than they had ever been by Sept. 1. In 2021 with Trials and the Olympics, nobody had been in the water for at least four weeks, taking a break they really needed. This year, we didn’t do doubles until the end of September,” he says. Coach planning routines have undergone changes as well. “I really know we need to keep swimmers healthy as much as possible. If someone shoots me a text message at 5 a.m. saying they don’t feel well, I tell them to stay home, where in the past, I might have told them to get their butt in gear,” says Armstrong. “We went from a year where kids were taking classes in their bedrooms or at home. Class grading was a little more forgiving because professors were worried about kids. Coming back from COVID, I’ve had to be a little more patient,” says Howell. “We’ve really focused a lot on mental health and psych. We’ve created an endowment to raise awareness of mental health. That’s been a priority,” he says. THE MENTAL TOLL “In these post-COVID days, coaches are entering a brave new world of their own when it comes to routine and planning. “I feel like I work 24/7,” says Howell. “Everything just takes more time. Travel—it’s hard to get vans. We have to have backup plans for

[ Photo Courtesy: Johns Hopkins Athletic Communications ]

everything we do. Supply chains are a disaster. Everything has been delayed. To do things to our standard takes more time and effort. I assume that will melt away over time, but it is the reality of where we are,” he says. More than one program leader took inventory of his own mental health. Both Dugdale and DeSorbo have adopted routines that allow for some psychic space away from the job. “These days, I go home for breakfast after morning workout, see the kids off to school and work out in the weight room I built in the garage,” says the Virginia coach. Previously, he’d pack breakfast and lunch, leave for work and arrive home after p.m. practice. Travel seems less of an issue for D-I programs. In October, Virginia went cross country to take on the Cal Bears. Drury’s dual meet schedule remains relatively unchanged, and the team plans a return to Hawaii for a training camp. “Some teams at smaller schools have had budgets impacted,” says the Panthers’ Brian Reynolds. “Last year, we had a big drop in the budget, simply because we weren’t going to travel as much. We saved the school a lot of money,” he says. Such cuts have led to a lot of reprioritizing across the board.

[ Photo Courtesy: Peter H. Bick ]

>> Practicing without restrictions has been a blessing, especially for a team like Johns Hopkins with a six-lane pool. “Last spring was a mess—basically, we could only swim five hours per week, but now we are pretty well back to normal,” affirms Coach Scott Armstrong. “I am much more likely to cut the filler out of the practices and just goof around with swimmers more. We really are focusing more on making the pool a fun place while also getting the main thing done.”

“I don’t think life will ever be the same. We’ll work harder more often. There are a lot of things we’ve learned from COVID, but I don’t think we’ll ever be back to normal. This is going to be with us for quite a while.” —Coach Brian Reynolds, Drury University

RECRUITING From Armstrong’s perspective, Hopkins recruiting “totally changed and still changes every week. The current class of firstyears didn’t really get any sort of a visit process. And this current group got only one-day visits. That pushed this already accelerating timeline up even more. If there is no info to gather from an official overnight in the fall, why not commit in July?” he asks. “My hope is that it slows back down. With the academic standards at Hopkins as high as they are, it’s really made things difficult on us. We simply cannot commit to someone before July after junior year, so all these juniors committing in the fall don’t even have a shot with Hopkins.” Emory faces a very similar situation. “The reality with the ’23s is I’m not going to know who is a really good fit until the spring anyway because junior year is such a pivotal year academically. I don’t think we’ll have a junior who can commit. That’s a D-I reality. We need more time to unfold before we can go down that path,” Howell says. As for Virginia, the Cavaliers are back to official recruiting visits. “I think our athletes have forgotten how tiring, involved and how much work it is,” says DeSorbo. The good news is that as early as last May, the Cavaliers had already snagged three of the country’s top 13 females as well as the No. 1-ranked Pennsylvania prospect, Zoe Skirboll. Top-ranked Division II programs tend to have a significant international presence within their rosters. “If you are going to maintain a top-five national spot, you have to have an international influx,” says Reynolds. Queens and Drury sat atop the D-II standings last year. Thirty-three percent of their rosters for 2021-22 are comprised of international swimmers. Not only are the athletes fast, but the Drury faculty gives them props for adding “a welcome diversity of thought and presence across the student body.” Both schools have resumed campus recruiting visits, up to 48 hours for long distance prospects, yet Dugdale found real value in last year’s virtual approach. “Walking the campus virtually upped the engagement quotient that resulted in a large class of wellassimilated freshmen. This is one area from which all divisions can learn. To save our sport and budgets, I feel strongly that we should move back to senior recruiting and get rid of the recruiting budgets. Most prospects find their way to the school of their interest. If prospects visit on their own, your yield rate increases,” he says. While social distancing protocols limit pre- and post-meet pleasantries, dual meets, lost for much of last year, are treasured. CONTINUED ON 38 >> JANUARY 2022

SWIMMINGWORLD.COM

POST-COVID / Continued from 37

[ Photo Courtesy: Peter H. Bick ]

“We are making a bigger deal out of each meet and making tech suits optional more often,” says Armstrong. “I always talk with the other coaches beforehand to see what their teams will be doing, but our view is that if you have a meet, it’s a chance to swim fast. Why not maximize your potential?” “It’s always a good time to swim fast,” agrees Dugdale. “Never take a chance to race for granted knowing that it can be taken away.”

>> Because of COVID, Queens’ Jeff Dugdale reports that training has “gone to another level because athletes now know that we are never promised tomorrow. A season could be canceled with a moment’s notice. It is very real for them.” He’s also become more flexible, adaptable and introduced more recovery into the team’s training regimen.

HERE TO STAY? The good old days? “I don’t think life will ever be the same,” says Reynolds. “We’ll work harder more often. There are a lot of things we’ve learned from COVID, but I don’t think we’ll ever be back to normal. This is going to be with us for quite a while.” v

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from store.Bookbaby. com, Amazon, B&N and book distributors worldwide. (College or University Affiliated Swim Camp)

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JANUARY 2022

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JUNIOR SWIMMER

GOLDMINDS BY WAYNE GOLDSMITH

THE

OF SWIMMING The key to fast swimming is to follow the coach’s leadership and guidance, but also choose to make the workout special and unique just for you.

[ Photo Courtesy: Jim Lund ]

n every swimming pool around the world, swimming coaches arrive to practice usually with a well-planned and perfectly crafted workout in hand. The swimmers wait for the coach to reveal the complex combination of sets and repeats and drills and skills that make up the workout. It’s at that moment when the majority of swimmers make the same mistake: They actually do the workout as written! It’s important that every swimmer on the team follows the coach’s workout plan—don’t get me wrong. The coach has spent a lot of time and energy designing the session to help every swimmer learn and improve. But it’s not the workout itself that determines how effective your training will be: It’s the way you choose to complete the workout. The real breakthrough you’re looking for will come when you take ownership and responsibility for your workout—by turning every workout into your workout. IT’S NOT WHAT’S WRITTEN THAT REALLY MATTERS— IT’S WHAT’S NOT WRITTEN In most places around the world, workouts are—more or less— the same. They follow a reasonably standard format: • Warm-up • Skills and technique practice • Kicking and/or pull sets • Main set • Race simulation—e.g., sprints, relays, time trials • Swim-down If you accept that in general terms, the actual workout your coach has written is very similar to many, many other workouts written and delivered by swimming coaches across the globe, including the workouts of the swimmers you will be racing at your next meet. The question is: How do I make the workout special for me? And the answer: You need to see what’s NOT written.

IT’S NOT THE LINES THAT ARE WRITTEN ON THE WORKOUT BOARD…IT’S THE GAPS BETWEEN THE LINES THAT REALLY COUNT Consider the design of a typical swimming endurance training set: 20 x 100 meters freestyle, holding a pace of 70% of maximum with a relatively short rest between each 100. What’s WRITTEN could be: 20 x 100 free on 2:15 @70% But here’s what’s NOT WRITTEN: • Push off powerfully—kicking back at the wall as you leave. • Streamline perfectly from the tips of your fingers to the tips of your toes. • Dolphin-kick quickly under water. • Explode to the surface—kicking yourself into your first stroke. • Break out powerfully, but smoothly, and control your breathing— e.g., don’t breathe on the first three strokes. • Maintain excellent technique and a controlled even pace. • As you approach the wall at the 50-meter mark, move toward the center of the lane so you can tumble, turn and push off in a straight line. • Accelerate into your turn and explode off the wall. • Streamline perfectly from the tips of your fingers to the tips of your toes. • Dolphin-kick quickly under water. • Break out powerfully, but smoothly, and control your breathing— e.g., don’t breathe on the first three strokes. • Maintain excellent technique and a controlled even pace. • As you get close to the flags at the end of the repeat, move toward the center of the lane so you can finish in a straight line. • Make a deliberate decision not to breathe inside the flags, increase your kicking speed and accelerate to the wall. • Finish with your head forward, your hips high and with your ear on your shoulder.

CONTINUED ON 40 >>

JANUARY 2022

SWIMMINGWORLD.COM

GOLDMINDS / Continued from 39

All that was actually WRITTEN was the 20 x 100 on 2:15 @70%—i.e., the VOLUME, the INTENSITY and the FREQUENCY—or what we call the SCIENCE OF SWIMMING. What you need to learn is the ART OF BEING A SWIMMER! SWIMMING: THE SCIENCE AND THE ART! Artists look at life differently. Where most people look at a tree and see something tall, green and covered with bark and leaves, an artist might see many other things not immediately obvious or clearly visible. An artist might see the tree as a source of shade for people and animals. Or they might look at the tree and think about nature, the environment or about all the insect life that relies on that tree for survival. They might see the tree as an example of color, or they might observe the way the tree is swaying in the breeze. Artists see things that aren’t “there”—i.e., the things that are quite often the most important and the most wonderful, but aren’t usually right there in front of your eyes.

Great swimmers are artists—they are masters of their aquatic “craft.” They see what’s written, but they see so much more. When the coach writes the word BUTTERFLY on the board, most swimmers will think about arm technique, kicking, breathing and stroke timing. A swimming “artist” will read the word BUTTERFLY and think about the importance of flowing, of relaxation, of staying long and loose, and of moving without effort. True greatness in swimming comes when swimmers combine the science of swimming with the art of swimming—i.e., the things that are written with the things that aren’t. v Wayne Goldsmith has worked with swimmers, coaches, swimming clubs, swimming parents, sports scientists and swimming organizations all over the world for more than 30 years. He has contributed to Swimming World Magazine for more than two decades. He is one of the world’s leading experts in elite-level swimming and high-performance sport. Be sure to check out Goldsmith’s websites at www.wgaquatics.com and www.wgcoaching.com.

SUMMARY 1. There’s some very smart coaches out there. Your coach is probably one of them. However, even the best workout ever designed is only the starting point: It’s the bare minimum. Greatness comes when you decide to “own” your workout and to make it something extra special that’s perfect just for you. 2. As it is with most things in life, swimming is a balance of SCIENCE and ART. The science of swimming involves the sets, repeats, technique work and skills training, etc.—all the “WHAT” things. But successful swimmers are ARTISTS! They make the science of the workout remarkable through their own unique way of completing their training. 3. When your coach writes your workout on the board, ask yourself this important question: How can I make this workout MY workout? The answer is to see—and to do— the things that are NOT written.

JANUARY 2022

SWIMMINGWORLD.COM

TRAINING SWIM OFFICIALS: How the Same People Cover Many Different Organizations

he “Our Kids Initiative” tackled the technical rules for swimming and made great strides in reducing the rules differences among each of the major swimming organizations (USA, YMCA, NCAA, NFHS) to benefit the athletes and reduce confusion during competition. The YMCA adopted the USA Swimming technical rules, and the NCAA (college) and the NFHS (high school) rules have very few differences from the USA rules, thus streamlining training for athletes and eliminating most discrepancies as they participate in competitions for club and school teams. But did you ever wonder how officials are trained to work in each of these environments, or why you keep seeing the same faces pop up on pool decks at all kinds of meets? It’s not a happy coincidence, but rather intentionally designed as part of most officials’ training. Both USA and YMCA officials are trained to work all levels of the sport—from beginning age groupers to Olympians and everything in between. They are trained to be flexible and to move from one responsibility or jurisdiction to another, adapting to whatever level of competition is being judged. Because the technical rules are identical, it is possible to start with either the Y or USA Swimming and get reciprocity for the other organization, allowing one to officiate both YMCA and USA competitions. Most high school officials come into HS officiating from other organizations—primarily USA Swimming. This benefits high school greatly in terms of recruitment, retention and experience of officials. Each state has its own requirements for officiating HS meets. Some states require that you be a certified USA or Y official, while others have a separate certification for HS. The test for NCAA officials is updated every two years and maintained on the USA Swimming website, highlighting opportunities for USA officials to work NCAA meets as well as apply for the NCAA national championship meets. Many NCAA competitions resemble senior level meets, while high school competitions may resemble lower-level competition, depending on the school classifications. Swim officials are trained in the fundamentals of each position so they can move to different organizations and confidently apply their training even though the name of the position or the overall responsibilities of the position may differ slightly. There are many ways to cover the required positions and yet achieve the same result—a balanced and fairly officiated competition that conforms to the appropriate rules, depth and breadth of experience. v

A special thanks to Ron Van Pool for the USA Swimming and NCAA perspective, and to Sandy Searcy for her thoughts on NFHS.

EXCELLENCE AWARD DAR GERBER Hawaiian Swimming’s Dar Gerber started officiating in 2000. She soon took the lead in developing the officials on the Big Island. Dar has been very dedicated to her LSC, not really seeking advancement, but accepting responsibilities that help advance the program. Her motivation for attending the national meets was primarily for developing credentials and credibility to bring to Hawaiian Swimming and to encourage its local officials to do the same. She always was available to volunteer to officiate with Junior Pan Pacs over the years and to work with FINA officials at Oceania swim meets in Auckland and Fiji. Getting selected to officiate at the U.S. Olympic Trials was a highlight for Dar and so very well deserved, as she has been a mentor to all officials of the LSC. A special quality of Dar is her deck persona. Recruiting and retention of deck officials has been and will always be a major issue. Dar has created an environment that is welcoming for new and continuing officials. She has encouraged an atmosphere of education on deck, guiding rather than criticizing, and providing lots of positive feedback.

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SPECIAL SETS

LETITIA SIM:

DYNAMITE

TALENT FROM TNT SWIMMING BY MICHAEL J. STOTT

SIM SETS

TNT senior swimmers train race pace at every practice, as well as several aerobic and threshold sets per week. Elite TNT athletes rarely exceed 4,000 yards per practice. The following sets are all SCY and done in just three lanes for an hour-and-a-half at a time. Race pace sets include every stroke, says Mittemeyer. • 12-24 x 50 breaststroke @ 1:10-1:20 (holding 31s from a push) “This is basic speed endurance mainly for the 200. Letitia can do this fly and back on a similar interval, holding :27-:28 for back and :26-:27 for fly. She has been 1:57 for back, 1:56 for fly and 200 IM,” he says. • 12-24 x 25 of the aforementioned with 20-second rest between bouts “This is race pace for the 100, holding :14-:15 for breast, :13-:14 for back and :12-:13 for fly and free. We also go sets of the above 42

JANUARY 2022

SWIMMINGWORLD.COM

>> Letitia Sim with TNT Swimming Head Coach Jan Mittemeyer

[ Photo Courtesy: TNT Swimming Facebook ]

etitia Sim arrived on the University of Michigan campus in the fall as CollegeSwimming.com’s No. 1-ranked recruit from Alabama and 15th nationally. She has not disappointed, opening up her college season by winning her signature 100-200 breaststroke events with lifetime bests. Her final year as an age grouper was one to remember. She began by winning the Alabama high school state championships in record time: 100 yard breast (1:00.11) and 200 IM (1:57.72). At the NCSA Spring Invite, she finished just seven points behind Texas commit Campbell Stoll for high-point honors. In Orlando, she won the 100-200 breast (59.18, 2:09.50) and 100 fly (52.77), finished second in the 50 breast (27.64) and 200 IM (1:57.43) and third in the 50 fly (24.02). Wave II of Olympic Trials found her making the semis in the 100 meter breast (1:08.81/11th) and posting a 2:17.30 in the 200 IM (29th of 51) and a 2:33.47 in the 200 breast (31st of 47). At the NCSA Summer Championships, she won the 50-100 flys (27.50, 1:00.53) and 100 breast (1:08.59), while notching second in the 200 IM and 200 breast (2:17.27, 2:30.94), fifth in the 50 back (30.01) and sixth in the 400 IM (4:58.78). A former gymnast, Sim began year-round swimming in Daphne, Ala. at age 9 with TNT Swimming head coach and founder Jan Mittemeyer. Her early years, age 12 and under, were focused on aerobic conditioning and stroke and skill development. As luck would have it, Sim practiced with a talented group that was “fertile ground for developing her love for competitive swimming,” he says. Barely a teenager, Sim began qualifying for finals at LSC Championships, and at 14, she made her first NCSA Junior Championship cut in the 100 breaststroke. “At that point, Letitia started to add land training and two morning practice pool sessions per week. She has always been very consistent in terms of attendance and effort, and she made the most of her extra time in the water and in the gym,” says Mittemeyer.

[ Photo Courtesy: Levenia Sim ]

mixed strokes for IM. “For aerobic and threshold work, we regularly go a straight 2,000 for time—mixed IM and strokes. The swim is a reverse order 400 IM, 300 IM, 200 IM, 100 IM, going one direction, and 400 free, 300 back, 200 breast and 100 fly, going the opposite direction. Letitia’s best time for this swim is 23:35. “For aerobic/threshold breaststroke, Letitia has done 8-10 rounds of 100 breast @ 1:20, followed by 50 whip kick on kickboard @ :50. “I’ve rarely seen Letitia miss an interval or even have a bad set or practice,” says Mittemeyer. “She is a very tough and determined athlete with impressive underwaters. She is also a team leader during land and pool sessions and especially at meets,” he says. 

Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from store. Bookbaby.com, Amazon, B&N and book distributors worldwide.

COACHING

BRENT

ARCKEY

Q&A

Sarasota Sharks Head Coach/CEO Brent Arckey took 11 swimmers to the 2021 Olympic Trials. One, Emma Weyant, won a silver medal in the 400 IM in Tokyo to be just the latest representative of this USA Swimming Gold Medal club that continues to impress on the national and international stage. BY MICHAEL J. STOTT

Q. SWIMMING WORLD: What were some lessons you learned from your many hall of fame coaches? A. COACH BRENT ARCKEY: I was exposed to many different training styles and programs. Mike Heath, my first true swim coach, helped cultivate my love of the sport. While I never actually swam for Bill Peak, head coach of the Trinity Aquatic Team in Orlando, he had a toughness that radiated through the whole program. From his successor, Mitch Ivey, I learned about creativity and a different style of training. I finished my high school career with Clay Parnell and the Patriot Aquatic Club. Clay was instrumental in keeping me in the sport and holding me accountable. Arthur Alberio and Don Wagner at the University of Alabama taught me a lot—and in hindsight, I did not take advantage of the opportunities they gave me. My most formative years in coaching were in Gainesville with Gregg Troy, Anthony Nesty, Martyn Wilby, Chris Oliver, Nancy Hennessey and Ryan Woodruff. These coaches enlightened me about progressions, hard work, running a business, high performance and, ultimately, what it takes to be the best. After leaving UF, I took a job with the Sarasota YMCA Sharks, where I worked with Steve Brown and Sherwood Watts, learning much about team culture, tradition and running a club. SW: Early on, you simultaneously

coached age groupers and Olympic champions. What did you learn? BA: Nancy and Chris preached progression, so every day I was working through how I would setup up 8-year-olds to be like Olympians. It was an invaluable experience and a model for athlete development, regardless of ability. SW: How do you inject fun into practices? BA: I try extremely hard to let the kids be kids. These days, athletes are so structured—overly so in some cases—and inundated with pressure that they need a safe place where they can be themselves. I tell everyone that we have to be respectful and work hard. This gives them the space they need to test boundaries, be goofy, find themselves and, in turn, have fun. SW: The Sarasota Sharks have emerged from some down years. BA: I have worked with the Sharks since 2010. The majority of those years we have been a Gold Medal Club. Program stability is directly related to coaching consistency. During the down years, we experienced a lot of coaching turnover. Now we have a full-time coach for all of our competitive groups, and many of us have strong ties to the program. SW: Why the separation from the YMCA? BA: Ultimately, the Sarasota Family YMCA went out of business. We felt strongly that we didn’t want to lose

Brent Arckey Head Coach/CEO Sarasota Sharks Sarasota, Florida

• University of Florida, B.A., sports management, 2008 • Head coach/CEO, Sarasota Sharks, Inc., 2017-present • Director of competitive aquatics, Sarasota Family YMCA, 2014-17; senior assistant, 2010-14 • Head swim coach, Riverview High School, 2012-20 • Senior assistant, Gator Swim Club, 2005-10 • Member of USA Swimming coaching staff for 2015 Junior Worlds, 2016 Junior Pan Pacs, 2021 Olympics and 2021 national junior team that competed at World Cup in Berlin and Budapest • 3x Florida LSC coach of the year • 6x Florida high school coach of the year • Staff member of nine Sarasota YMCA national combined team championships, 18 Florida age group championships and multiple top 10 national junior team finishes

Among other accomplishments, Coach Arckey has developed more than 20 Olympic Trials qualifiers and multiple USA Swimming national/national junior team members, NCAA All-Americans, high school champions and NAG record holders.

CONTINUED ON 45 >> JANUARY 2022

SWIMMINGWORLD.COM