USA Swimming is getting redundant. Yeah, and they are getting superfluous too.

Background checks for coaches are important.  The background checks required by USA Swimming on every single USA Swimming are good for the swimmers, good for teams, and important for the credibility of USA Swimming.  Mistakes have been made in the past, and USA Swimming has done a good job by instituting a thorough check on each of us.  Keep it up!

Now USA Swimming is enacting the new Pre-Employment Screening Program.  Yup, big brother is making sure that soon to be hired, non-criminal coaches also have their work record, education, and driving records checked.  I suppose this is to make sure that we are not hiring liars...and bad drivers.  I get the whole idea behind it, but it is just getting to be over the top as far as USA Swimming looking over our shoulders.

The driving record thing does confuse me a bit.  I suppose it is to make sure that you don't hire someone with any DUI's, but wouldn't that show up on the Background check?  I admit, that I don't know, but it just seems redundant, superfluous, repetitive, etc.

Again, I get it.  We want to hire honest, non-criminal people (with good driving records) to coach our kids.  But where is the trust from USA Swimming that clubs can do these things without a mandate?

Just wait, I am sure there will be more requirements to come our way.  Perhaps hygiene requirements?  Voting records?  Credit reports?

I got it!  We need to require vision tests....to make sure that everyone sees things USA Swimming's way!

Shall we play a game?

EHS - Varsity - PM
SCY

Equipment - fins

11 x 50 Swim/Kick on 1:00 EN1

n = 0
*start of cycle:
5 x 50 FK w/fins on :50  EN2
1 x 200 IM or Back on 2:50  EN2
(1 + n) x 100 Free on 1:20  EN2
:30 rest
if n = 6 cycle is complete
n = n +1; return to *

Dryland -

7 x {10 Med Ball Throw Downs (from block)
      {10 TRX Pull-ups
      {10 Swimmer's Pulls w/bands
      {1 minute plank
      {15 shoulder raises w/bands
      {10 crossovers w/ BR's

It's fun to swim at the ....

NLSC - Gold - AM
SCM

Equipment - Tempo Trainer

5 x{1 x 50 Swim/Kick on 1:00
     {1 x 50 Free/Brst on :55
     {1 x 50 Fr/ Back on :50

3 x {1, 2, 3 x 100 Free on 1:30 EN1
      {1 x 200 Back on 3:15 EN3
work the tempo on the back with tempo trainer

3 x {1 x 25 Kick (sprint 1/2, EZ 1/2) on 1:00  SP3
      {1 x 50 Stroke FAST on 1:00  EN3
      {1 x 75 Free on 1:00  EN3

100 CH REC

Welcome to the jungle, we've got fun and games

EHS - Varsity - PM
SCY

equipment - fins, paddles, snorkels

10 x 75 SKS on 1:30  EN1

9 x 25 Sprint Medley on :45  SP3

10 x Texas 50's on 1:10  EN3

20 x 25 Fly w/fins and snorkels on :30 EN2
20 x 25 Fly w/snorkels on :30 EN2
12 x 50 on 1:00 EN2-EN3
  alt Back and Back/Brst, sprint back, DPS Brst
10 x 25 Fly on 1:00 SP2

5 x 200 Back on 3:00 EN2

This is real, so take a chance, and don't look back

EHS - Varsity - AM
Weights

3 x {8 x squats on bosu ball
      {8 x t-bar rows
      {8 x lat pull downs
      {8 x cleans
      {8 x military press

1st round - 5 box jumps after each exercise
2nd round - 1 lap around track after each exercise
3rd round - 10 knee ups (on pull up bar)

Wisdom is knowing what to do next; virtue is doing it. Work out with virtue.

EHS - Varsity - PM
SCY

Equipment -

10 x 50 Swim/Kick on :55  EN1
alt Free/Back

Distance Group -
1 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 14:00  EN2
2 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 13:30 EN2+
3 x 500 FK w/fins on 7:00
1 x 1000 on 13:00 EN3
10 x 50 Back on :55 EN1
1 x 500 FK FAST on 7:00  EN3
5 x 50 CH REC on 1:05

Sprint & Middle Distance -
12 x 100 FK w/fins on 1:30/1:25/1:20  EN2-EN2+
300 Free on 3:45, 300 Back on 4:00, 300 IM on 4:15
:45 rest
9 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 Back on 3:50, 300 IM on 4:05
:30 rest
6 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 IM on 4:00
1:00 rest
3 x 100 FK w/fins on 2:30 EN3

20 x Texas 50's on 1:05 EN2+
from the middle of the pool
90% or better through 2 turns
REC speed the last 12.5 yds
no touching bottom, lane lines etc.

5 x 50 CH REC on 1:05

Dryland -

5x {10 upper cut punches BR
     {10 alternating waves BR
     {5 jumping jacks BR
     {10 bar jumps
     {40 yd sprint
     {30 jump ropes
     {5 Atomic Push-ups TRX
     {10 alternating crunches TRX
     {5 dips
     {5 hopping mtn climbers
     {15 shoulder raises with bands

The Tribes we Lead - Thanks Sarah

One of the great things about starting to write your own blog is the new people with whom you connect.  I have "met" people through my swim blog, which I will continue to refer to as my SLOG, that I would probably never have gotten the chance to interact with.  Such is the case with folks like Chris DeSantis and the Viking over at the The Swim Brief, a few of my regular readers (named and anonymous), and Sarah G over at Curb Northside ISD.

It is actually Sarah that has inspired this post.  I was sharing with her how good it has been to post, online, some of the things that just started bothering me about USA Swimming .  The first couple of non-workout posts helped me to tackle some things that have been bothering for much longer like the 2001 change in the progression of senior swimming in USA Swimming as well as coaches education/certification through USA Swimming and ASCA.

I have gotten some positive feedback from readers...and some criticism.  To be fair, some of the criticism has pointed out errors in my postings, and in those cases I have gone back and made corrections to my original post (and put the corrections in BOLD).  I don't want to be one of "those guys" who thinks he knows everything.  I don't.

At the same time, I don't want the powers that be to hold me back either.  My input is as valuable as anyone else's.  I write these things, not because I just want to complain, but because I truly believe there are issues that need to be addressed, changes to be made, weaknesses to be removed, and so on.

Does my slogging make a difference?  Will it?  I have to believe it will, otherwise I am wasting my time.  I hope that I can find some readers who will not only agree with some of my viewpoints, but echo them...not back to me, but to others who will listen.  If we have enough people join this particular tribe, then maybe we can make a difference.

What is this tribe I mention?  Well, that leads me back to Sarah at the Curb Northside ISD blog.  She sent me a link to the video below.  Watch it if you want to be a leader...for a change!  And yes, I intended that pun.

Come one, show 'em what you're worth

EHS - Varsity - PM
SCY

Equipment - cp's and snorkels optional

12 x 100 CH EN1-EN2
1-4 on 1:30
5-12 on 1:20

9 x 25 Sprint Medley on :50 SP3

9 x 50 Transition Turns on 1:10 EN3

5 x 50 Breath Control on 1:10 HYP

Turn Time -
4 MOPS on 1:00  SP3
turns for tomorrow's meet

5 x 50 Dive Start on 3:00 SP2
Meet CH FAST

Start Time -
Relay start practice for tomorrow's meet

Make sure everyone has completed goal sheets.

Air Swimmers

I just saw this on the Swimmer's Daily blog, and while I don't usually like to just copy a post, I think this is just way cool!

When you are tough on yourself, life is going to be infinitely easier on you.

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:
4 x 4 x 500 on 7:30 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim  (desc #4, 1-4)

Sprint and Mid-Distance:

4 x 500 on 7:30 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:40 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

1min break in between each:
20 x 50 FK w/fins on 1:05  EN3
20 x 25 fly w/snorkel on :30  EN2
20 x 50 scull/Brst w/paddles on 1:00

Dryland -

5 x {20 alternating waves BR's
      {10 jumping slams BR's
      {10 bar jumps
      {10 atomic push-ups TRX
      {40 yd running sprint
      {30 Jump Ropes

The Legs Have It

NLSC - Gold - AM
SCM

Equipment - kb

8 x 100 on 1:40 EN1
rotate 25 kick through

8 x {1 x 50 K on 1:05 EN2
{1 x 125 IM on 2:00 EN2
{odd cycles dbl fly, even cycles dbl breast

8 x 75 on 1:40 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

8 x 25 Breath Control on :55 HYP

You can't put a limit on anything. The more you dream, the farther you get. - Michael Phelps

EHS - Varsity - PM
SCY

Equipment - fins, paddles

12 x 75 on 1:15 EN1
alt Free/Back

12 x 50 on 1:00 EN2
scull/Free w/paddles

12 x 25 Sprint Medley K on :50 SP3

Turn Time -
8 x 25 MOPS on 1:00  SP2+
4 BK, 4 Fr - anticipate turns
work fast tight tumbles

20 x 50 BPA on 1:05
Free w/fins and paddles

8 x 175 Back on 2:30 EN2
hold BT200 +:08

Start Time -
Work back starts w/ pads
Front starts direct trajectory

3 Dive Start Sprints to finish
3 EZ 25's per sprint

The Future of USA Swimming

I was watching Rollerball (1975 with James Caan and John Houseman) the other day.  It was on sale on iTunes, and I had to get it, and it made me think about the future.  The my future, the future of the country, the future of our sport, and the future of USA Swimming.

The ultimate tough guy,
and no I don't think I am Jonathan E

Part of this is because I have been working on making the Alaska Swimming Bylaws conform to the USA Swimming Bylaws.  I have been working diligently on getting Alaska Swimming through the LEAP process so that we don't get fined and I don't lose my membership (read "Do we need to make a change in USA Swimming?  How about ASCA?").  The Bylaw updates are challenging because we have not been updating our bylaws to conform with USA Swimming for the last 10 years.  It seems that when we make a change to the AK Bylaws we have to notify USA Swimming, but not the other way around....but I am not really writing about  that.

What I am writing about is the conforming and the thumb of USA Swimming pressing down on me/us.  I am headed to the convention in September, and I am hoping to get a feel for the organization from the administrative angle.  It has been 10 years since I have been to the convention, and I feel like there has been a lot of change.

I am worried about the loss of some individualism at the LSC and club levels.  I feel like one of our founding fathers  who argued about states rights vs. federalism.  Right now we are drifting toward the "federalism" of our sport.  I don't feel like this is a good thing.  There are some things that should be taken care of by USA Swimming, and some things that should be handled by the LSC, and others that should be handled at the club level.  Lately, however, more and more things are being dictated by USA Swimming, and less is being left up to the LSC's and clubs.

Ability may take you to the top, but it takes character to stay there

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels, beaters

20 x 200 alt 2:45/3:00  EN1+
odds:  Free w/fins, cp, snorkel
evens:  FK w/fins, snorkel

Sprint and Middle Distance groups:
20 x 25 Fly w/ snorkels on :30  EN2
Jesi w/paddles
8 x 125 SKSKS on 2:05  EN2
20 x 25 Fly w/ snorkels on :30  EN2
6 x 25 Sprint Kick on 1:00  SP3
100 CH REC

Distance Group:
6 x 500 on 8:00  EN2-EN3
Boss (350 Swim EN2, 150 K w/fins EN3)
300 Back REC

Team Meeting about fundraising - we gotta get after it.

Dryland:

5 x {10 jumping mount-climber pushups
      {25 jump ropes
      {10 jumping jacks w/ battling ropes
      {20 twisting TRX crunches
      {15 tricep finishes with bands
      {10 med ball throw downs (from blocks)
      {20 battling rope punches

Those who follow the crowd are quickly lost in it - good morning :)

NLSC - Gold - AM
SCM

Equipment - kb

12 x 50 IMO/Fr on :55  EN1
8 x 50 Swim/Kick on :55 EN1+

12 x 75 Swim/Kick/Swim EN2-EN3
1-3 on 1:20; 4-6 on 1:15; 7-9 on 1:10; 11-12 on 1:05

5 x {2 x 50 FK on 1:00 EN2
      {1 x 150 Fr/Strk/Fr on 2:20 EN2+
      {hold 150 at BT 200yd strk or better

3 x 50 CH REC on 1:05  REC

USA Swimming Online Coach Clinics

I have been spending a lot of time on the USA Swimming website in preparation for the upcoming convention in Jacksonville.  I rediscovered a very nice service provided by USA Swimming and ASCA, the series of Online Coach Clinics.

The nearly weekly series of clinics is available live using Adobe Connect, but are also archived so that you can go back and review clinics that you have missed...or would just like to see again.  I had "attended" a couple of these clinics earlier this 2010-11 year, and I found them to be generally good and definitely thought provoking.

I think most coaches need regular chances to be informed, inspired, etc.  These clinics are the most affordable (free) way to help coaches stay current and fresh.  I am planning to check out the next couple of clinics myself.

I've been through a pool on a set with no name

EHS - Varsity - PM
SCY

Equipment - Paddles, Fins

12 x 100 FK w/ fins on 1:40  EN1

12 x 75 rotate 25 sprint on 1:20 EN2
alt 3 75's free and 3 75's non-free

10 x 50 MDPS Free with paddles on :50 EN1

9 x 100 Free w/fins and paddles on 2:00 EN3

9 x 50 Back/Free on 1:05 REC

4 x 75 Brst/Free/Back Breath Control on 1:45  HYP

Team Meeting about:

• the meet next week and attendance
• Thunderbird Falls hike tomorrow
• goal sheets

Dryland - Ultimate

If you don't give your heart wings you'll never fly

EHS - Varsity - PM
SCY

Equipment - fins

6 x {1 x 100 Free on 1:20 EN1
      {1 x 100 IM on 1:30 EN1

20 x 50 FK/DK SLOB w/fins on 1:00
7 DK's off turn, then add one up to 16 and repeat

3 x {3 x 100 Free on 1:15 EN2+
      {1 x 200 IM on 3:00 EN2
      {2 x 200 Free on 2:45 EN2
      {6 x 25 Fly on :30 EN2
      {1 x 300 Free on 5:00 EN3
descend the 300's 1-3; 90% minimum

Starts - Back and Forward


Dryland -

5 x {12 TRX Pull-ups
      {8 Bar Jumps
      {10 Mountain Climber Push-ups
      {15 arm raises w/bands 5,5,5
      {25 jump ropes

Battling Ropes for Dryland Training - Product Review

At the beginning of the summer, I stumble across some Ryan Lochte dryland training videos.  Specifically, I found a battling rope video:

I had never seen this kind of training, but I was intrigued.  This kind of resistance training is different than any other dryland training I have offered in my coaching career.

I have done lots of weight training.  But weight training is a constant resistance.  I have done lots of bands training, but training with tubing and bands has an exponential component.  Training with ropes has an incremental component.  the more rope you move, the more challenging the exercise.  With weights there is no change, with bands the resistance is not constant.  Rope is just right.

This month I purchased a couple of 40 foot, 1.5 inch battling ropes to see if there was something new I could offer my swimmers.  The feedback is very positive...which means the swimmers "hate" it.  Actually, they really like the new challenge.  There are lots of videos available online for different exercises, so I am able to offer lots of variety in our training.

I am decided that including rope training in our dryland circuit training is the best approach to incorporating rope training in our training.  If I could afford a dozen ropes, I would probably approach rope training differently, but I could only afford a couple.  Toss those in with some TRX straps, bands, jump ropes, etc. and you have a pretty dynamic dryland set.

I bought my ropes at Perform Better online.  Click here to see what I ordered.  It works, and it is just the variety my kids crave.  Two thumbs up!

StrengthsFinder 2.0 - Book/Product Review

I was listening to the Dan Fagan Show on AM KBYR/TV KTBY, a local talk/TV show, last week while he had a business coach on as a guest.  She was talking about utilizing each employee to the fullest by determining what their personal strengths are, and then tapping into those strengths.

She referred to the book StrengthsFinder 2.0 by Tom Rath and the associated Clifton StrengthsFinder 2.0 personality test.  The test is around 170 questions and takes about 30 minutes to take.  At the end of the test you are given a report with your results.

The 18 page report lists your 5 primary strengths and then explains the traits for each strength.  It goes on to  help you determine an action plan to highlight your skills and then on to show you feedback from others who share your top 5 themes/strengths.

I really like the idea of the entire book/test.  I am in the process of having some assistant coaches take the test so that I can have some greater insight when working with them.  My hope is that I can make the team more successful by using the staff's talents to their fullest.  I am considering having my entire staff take the test and maybe even prospective employees.

The StrengthsFinder 2.0 book contains all the information for each of the strengths/themes identified in the test.  The online test requires an access code which is only available in the back of each book, and it is only good for one use.  This means a book for each staff person.  It would be nice to be able to just purchase additional access codes for the test, but this is the only negative I have regarding the book and test.

StrengthsFinder 2.0 is available at Amazon.com for around $14 in hardcover or $13 for the Kindle version.  If you scroll through the carousel widget at the top of this post for the most recent Amazon prices.

Winning is the science of being totally prepared

EHS - Varsity - PM
SCY

Equipment - fins, kb, paddles, snorkels

5 x 200 SKIDS continuous EN1
Swim, Kick, IM, Drill (non-Free), Swim

Distance Group - 1 minute rest between sets
4 x 250 w/fins, paddles, snorkels on 3:15
work DPS
6 x 500 on 7:30 EN2-EN3
   descend 1-3; 85%-90% negsplit
   descend 4-6; 85%-100% negsplit
get times and work breathing pattern

Sprint/Mid-D Groups - 3 x { 4 x 200 Fr or Bk w/fins and paddles on 2:45 EN1
      {1 min break
      {1 x 200 Fr, Bk, or IM Broken at 50's on 5:00 SP2
      {round: #1 broken for :10, #2 broken for :15, #3 broken for :20
5 min active rest
1 x 200 for time trying to beat first broken 200  SP1

Everyone -
12 x 100 K SLOB w/ fins on 1:30 EN2

20 x 25 Fly on :30

Starts Time - Back


Dryland :

7 x {12 Med Ball slam downs from blocks
      {10 Backstrokes/5 Jumping Jacks with ropes
      {10 Decline Push-ups
      {20 Swimmers pulls on bands
      {10 TRX twisting crunches

The swimmer who has no imagination has no wings - ancient Thunderbird saying

EHS - Varsity - PM
SCY

Equipment - fins, cp, and snorkels

3 x 5 x 100 Free  w/ cp and snorkels  EN1 - EN2
   rnd #1 on 1:25, rnd #2 on 1:20, rnd #3 on 1:15

9 x 25 Sprint Medley on :40 SP3
   focus on distance per stroke and sprint kick

20 x 75 Kick w/ fins on 1:15 EN2
   1-10 FK, 1-20 DK SLOB

20 x 50 on NOVA Speed Set on 1:20  EN3
from shallow end:  broad jump from wall
                              5 streamline jumps (max height)
                              jump into remaining 25 fly sprint
                              climb out broad jump off block
                              jump off bottom into remaining 25 free sprint
                              double climb outs

6 x 75 Breath Control on 1:40
Black Hole Brst, every 7th stroke breathing Free, 10 DK's off wall Back

Start Time:  Backstroke Starts

Fundraising Meeting:

• Lane Sponsorship - $250/lane
• lane lines and reels, training equipment, and uniforms
• Swimmin' 4 Beans - $200/swimmer
• 50% for EHS for lane lines and reels, training equipment, and uniforms
• 50% for Bean's Cafe

Captain's meeting 

Deck Pass - From USA Swimming! coming this fall

I have been giving USA Swimming a lot of grief lately about policies, rules, etc.  But I have to give them some props on this.  It looks way cool, and I think it will end up being a nice motivational tool for swimmers and coaches.  Check it out.

I think this could be a big hit.  I can't wait to start using it with my swimmers.

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting

EHS - Varsity - PM+
SCY

Equipment - paddles

10 x 200 alt Free/Back on 2:50 EN1-EN2
   or
12 x 200 Free on 2:40 EN1

5 x {4 x 25 on 1:00 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:30  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on 1:00 EN2
      {2 x 125 IM (dbl Brst) on 1:50


Start Time - General work on forward starts from the blocks

Dryland -

7 x {10 push-ups w/ med ball, one hand on/one hand off alternate hands
      {25 crunches with stretch cords
      {10 TRX atomic push-ups
      {5   bar jumps
      {30 Jump Ropes
      {7   battling rope slam downs

The Disconnect between USA Swimming's membership and the National House of Delegates

There is clearly a disconnect with USA Swimming's membership and the folks that "represent" them at the National House of Delegates each fall.  I have a hard time believing that the membership has had any idea of the legislative choices that have been made on their behalf the last couple of falls.  With background checks and the new Athlete Protection Training we are doing our best to smother volunteerism as much as we possibly can.

Our delegates have been responding...no, they have been reacting to the bad behavior a couple of evil people.  They have been passing all sorts of legislation:

• Stepped up background checks
• Travel Policy Requirements and Recommendations
• Athlete Protection Training

Let me address these one at a time:

Background Checks -

I am in favor of these...for coaches.  Make them as rigorous as you can.  I want to make sure that each of us coaches deserves to be on deck.  I am against the background checks for volunteers.  Unless we are going to do background checks on every single person stepping into the pool area, then I see no point.  Anyone who steps into that pool could be child predator, but at least some of these people are being scrutinized constantly, officials and meet personel.  There is not an official that talks to one of my swimmers without being seen by me or one of my coaching staff (in fact, in our area, the DQ slips are delivered directly to the coaches).

Travel Policy Requirements and Recommendations -

I have written about these in an earlier post, "USA Swimming Travel Policy - Is it more than about protecting swimmers?".  I am against mandating policy.  USA Swimming knows nothing about the travel issues and costs for the smaller and more remote clubs.  USA Swimming should have issued a pamphlet, brochure, or flyer with a series of recommendations for Coach and Swimmer travel.  Each club/team is faced with unique issues when it comes to traveling.  It is ridiculous to think that an organization as big as USA Swimming could possibly know what is good for every situation and every club/team.

Athlete Protection Training -

This is the latest requirement brought upon us by our leadership.  In my blog post "Athlete Protection Training - the latest USA Swimming non-athlete membership requirement" I write a little about the impending requirement and the company with whom USA Swimming is "partnering",  Praesidium.  Again, I think this new requirement could be dealt with by disseminating the information via online video, printed brochure, etc.  But to make it a tested requirement will not help us in our quest to recruit or retain volunteers.  I suppose making coaches take it and test for it could be a requirement.  I am just not sure it is something that should be required for all non-athlete members.  I think they already have to jump through enough hoops to help our sport.

Now there are lots of ways to volunteer to help in our sport: timing, officiating, running the computer systems, hospitality, etc.  I will pick just one example for the purposes of my argument.  For the typical volunteer stroke and turn official to become certified they must:

• pay a $48 for non-athlete membership registration fee
• undergo about 5 hours of training at a clinic or through a home study program
• pass a stroke and turn officials test
• complete an apprenticeship of 6 sessions at 3 different meets  (about 20 hours)
• submit to a background screening at the cost of $39
• take the new online Athlete Protection Training course (about 1 hour) and test

So for a mere $87, approximately 26 hours of training/courses/etc, a background check, and 2 tests you can begin to volunteer to help your child compete in the great sport of swimming.  Is this what we want to be doing?  I already know that at least two of my club's best officials are considering hanging up the white shirts.

Now, I have been maligned by anonymous commenters who tell me that if I don't like the rules then do something about change them.  Fine, this year I am a delegate, representing Alaska Swimming, for the convention in Jacksonville this fall.  I want to encourage all of you who see things my way to join me there.  We need to make a change in these policies before it is too late, and we alienate so many of our volunteers that we can not operate.

Those of you who are like minded need to get involved in the governance of your LSC.  Become delegates to the National HOD.  Stand up and speak when these ridiculous legislative mandates are brought forward.  Don't be afraid to speak up.  We can't let fear govern our organization.  We have got to bring reason back to USA Swimming.  We can't let lawyers and fear of litigation lead us to making rules that are reactive and short-sided.

Why Swimmers are Special...in a good way

200? Great Alaska Open
Championship men's team,
I mean look at those suits!

I joke around a lot about the general goofy nature of swimmers.  I remind my swimmers often, tongue in cheek, about how "special" they are.  But the truth is, swimmers really are special.  They are special by virtue of the fact that they work so hard, endure hours of practice, and most of all because of the environment they choose to embrace...an aquatic environment.

I was just reading an article in Scientific American entitled "Why is Swimming the Most Deadly Leg of a Triathlon?"  SA reports that, while rare, the majority deaths that do occur in triathlons, do so during the swimming portion of the event.  Most of these deaths are heart related, and due to the delay in treatment caused by getting them out of the water, they are most likely to pass during the swimming leg of the race than the bike and run, where help is more immediate.

These unfortunate deaths are a actually a reminder of just how challenging an environment swimmers embrace every day.  The simple fact of the matter is that humans are land animals.  We are best suited for land, and frankly, water is an inherently dangerous place for humans.  The fact that swimmers embrace the sport of swimming says a lot about their personalities and mental/physical toughness.  For those of us that coach swimming, I think that we enjoy surrounding ourselves with these special human beings.  It is the unique traits of the swimming athlete that, among other things, draws us to the sport.

Just something to think about at you next practice as you poke, prod, cajole, yell, etc for your swimmers to get in the water.

Nobody who ever gave his best regretted it

EHS - Varsity - PM
SCY

Equipment - None

Intervals are given for Lanes 5-6/Lane 4/Lane 2-3 unless there is only one interval...then they all do the same.

12 x 50 IMO/Free on :50/:50/1:00 EN1

9 x 25 Choice Sprint Medley on :45 SP3

10 x 25 Fly on :30/:30/:40 EN2

15 x 50 Transition Turn BPA on 1:10 EN3

5 x 50 CH REC on 1:05 REC

10 x 25 Fly on :30/:30/:40 EN2

1 x 100 IM FAST for time  SP2

Paula's Choice: Game time or the following

Athlete Protection Training - the latest USA Swimming non-athlete membership requirement

USA Swimming is initiating it's Athlete Protection Training this fall.  Before a non-athlete member can register for the 2012 membership year, they must successfully complete an online course.  The following excerpt is from an email from Cathy Durance, USA Swimming's Member Services Coordinator:

TO:  LSC Registrars

As you know, a new membership requirement will be mandatory for all non-athletes effective with the 2012 membership year, which begins 9/1/11. The new requirement is the online Athlete Protection Training (APT). Unfortunately, the APT will not be available until 9/15/11 so there is a two-week period when 2012 non-athlete members will be unable to meet the membership requirements. When you enter a 2012new member or renew an existing member, the SWIMS record will be flagged if the person has not passed the APT and a 2012 card will not be generated. Here’s what you can do during this lag time:

NEW NON-ATHLETE MEMBERSIf you have a brand new non-athlete member who joins during this two week period, you can provide them with a letter that will be valid through 10/15/11, giving them one month to pass the APT. A copy of the letter is attached; you should print it on your LSC letterhead and mail/email/forward it to the new member since you will not be able to print a 2012 membership card.

NON-ATHLETE MEMBER RENEWALSDo not renew the non-athlete until the end of September. These non-athletes have membership cards valid through 12/31/11 (unless a coach cert expires, but you will be able to print an updated 2011 card as long as you don’t renew them for 2012), so there should be no urgency to print a 2012 card for them. If you want to renew them in September, be aware that their SWIMS record will be flagged until they pass the APT. My recommendation would be to hold them until they have had a few weeks to complete the APT, but you can enter them into SWIMS altho they will be flagged until they have completed the APT. No 2012 card will be generated until they pass the APT.

APT QUEUEThe APT requirement will work exactly like the background check. The results will load directly into the same SWIMS queue and auto-match to the member’s record. (There will be a new option in the queue to search for just an APT, just a BGC, or for both; we will demonstrate the new options at the convention SWIMS workshop.) The APT results will work exactly like the BGC but you will be able to tell them apart when you are in the queue.

It will take about one hour to complete the online training course. There is no fee to take it. Once the final exam has been successfully completed, it will appear in the SWIMS queue the following day (never on the same day the test was passed). Members must take the training and they must pass the final exam. If they log out before passing the exam, it will not count and nothing will appear in the queue.

TELLING YOUR MEMBERS ABOUT THIS NEW REQUIREMENTYou will have to post a notification with your 2012 non-athlete membership forms to let people know about this new requirement. You can refer people to this link: www.usaswimming.org/protect. But the link to take the training will not be available until 9/15/11.

About the only truly good thing I can say about the APT is that it won't cost our volunteers any money.

USA Swimming's "partner" for the APT is a company called Praesidium.  Here is an exact quote from their website:

Child molesters love water.

They love bumping into kids in the wave pool. Using goggles to watch kids underwater. Loitering around the changing areas and bathrooms. Taking pictures or videotaping children without permission. Returning day after day to play with unsuspecting toddlers in the kiddie pool.

Your water park faces three dangers: First, that an adult guest will molest a child; second, that an employee or contract vendor will molest a child; and third, that a child will molest another child.

But these dangers can be reduced.

We can identify where in your park molesters will lurk and how to monitor those areas. We can train your managers in careful screening and selection of employees and vendors. And, we can teach your employees how to spot inappropriate or suspicious behavior and interrupt it before an incident happens.

Child molesters love water. Give them one less place to love. Call Praesidium.

Pretty scary...definitely inflammatory....I better get my training right away!!!

To be honest, I have no idea what the training video will entail, nor what the test will be like, but I am beginning to feel a little creeped out by USA Swimming and it's quest to make our sport safe.

So far, we have a background check that is required, at one level or another, for every non-athlete member of USA Swimming.  This is definitely a reasonable requirement for coaches, and maybe even the officials, but I am a little dubious that the computer operator, meet director, etc should have to complete one.  Most of these volunteers have little if any contact with the swimmers.  Timers come closer to the swimmers than most officials, and I don't remember seeing the meet administration checking USA Swimming registration for any timers....ever.  And what about the spectators at meets?  What is keeping them from taking compromising videos or photos of our swimmers?  What are we really doing to protect our swimmers?  To me, it just seems like a big show to prevent litigation, not really a major effort to protect kids.

I am assuming that the APT will give non-athlete members some training on how to recognize potential threats, of a predatory nature, to our athletes.  Spend enough time around a pool, and you will see some creepy characters.  In my 20+ years of coaching, I have had to call the police on 4 separate occasions because of "predatory" or obscene behavior.  I suppose the training may heighten someone's awareness of the behavior of these kinds of animals, but again, I am dubious.

I know that, on my club at least, these background checks and requirements are taking a toll on volunteerism.  I think it is doing more to deter good people from helping than it is to keep the real animals from doing what they do.  We might even be training predators to make their behavior even harder to detect.

Imagine the volunteer/predator who has never been caught.  They come up clean on a background check.  Now they take the APT and realize, "oops, I better change a couple of my methods so as to continue my creepy ways".

The bottom line is that I believe in getting the information out to the volunteer members.  Blanket them with emails, brochures, etc.  But to put them through another training and test; well it borders on the ridiculous.  I really think we are going to lose more good people that we will deter bad people.  And in the end, that may end up hurting the swimmers the most.

Those who say it can’t be done are usually interrupted by others doing it

EHS - Varsity - PM
SCY

Equipment - cp, paddles

10 minute swimmers' meeting

20 x 125 Free on 1:50 EN1
cp and snorkels

12 x 25 Sprint Kick on 1:00 SP3

5 x 400 Fr/IM on 5:15 EN2
rotate 100 IM through #1-4; #5 IM

5 x 50 Breath Control on 1:15 HYP

Turn Time:  12 x 25 Sprint on 1:00 every 200 IM turn

Dryland:

7 x {10 back arm circles - ropes
      {25 jump ropes
      {10 TRX pull-ups
      {20 tri-cep finishes - bands
      {10 bar jumps
      {10 decline push-ups
      {40 yd running sprint

Is USA Swimming going the way of Swimming South Africa?

I ran across an article in the South African online Times Live entitled "Swimming faces mass exodus", and it got me to thinking.  In the article former world record holder, Gehard Zandberg, describes a disconnect between the administration of Swimming South Africa (SSA) and the swimmers.  Zandberg says that the success of South African swimmers has been despite the plans implemented by SSA.  Furthermore, he states that “We don’t rely on the federation anymore and we are making our own plans to scrape funds together.  I believe many of our local swimmers will go overseas in the next ten years.”


With the latest SCAQ Pro-swimmer blog entries, concerning the tech suits and loss of sponsorship dollars, will our swimmers be facing the same kind of choices.  Is USA Swimming doing enough to support our swimmers...especially our National Team?  I already feel like there is a disconnect between USA Swimming and the needs of our "developmental" senior swimmers.  Could USA Swimming do more to support our to support our top end athletes financially?


Ultimately, we don't want our swimmers to feel like some of the swimmers in South Africa feel.

Accept challenges, so that you may feel the exhilaration of victory

EHS - Varsity - PM
SCY

Equipment -

10 x 75 on 1:20 EN1
alt 50Bk/25Brst and 25Bk/50Brst

9 x 25 sprint medley on :45
last three are kick SLOB

7 x 200  EN2
odds Free on 2:30
evens 50strk/50back on 2:45

5 x 50 CH on 1:05 REC

10 x 50 FK/DK SLOB on 1:00 EN1+

16 x 100 EN1-EN2+
#1-4 on 1:30, 1:30, 1:30, 1:15
#5-8 on 1:30, 1:30, 1:15, 1:10
#9-12 on 1:30, 1:15, 1:10, 1:10
#13-16 on 1:15, 1:10, 1:10, 1:10


Turn Time:  back, free, crossover review.  Open turns - fast knees, stay small at the wall, head moves with core, legal touches.


Dryland -

Battling Rope Circuit:

7 x {10 Slams
      {20 Alternating waves
      {5 Back arm circles
      {10 Figure 8's
      {10 Jumping Jacks

In between the 7 rounds of ropes complete:

100 crunches
100 bicycles
100 knee curls
50 decline push-ups
100 spinal erectors
50 side crunches each left and right
50 box jumps (bench jumps)

The Crossover Turn for Back-to-Breast in IM's - Everyone should be doing this turn!

I am sure I am not the only one who has noticed this, but in the Women's 400m IM at the FINA World Championships I noticed a huge advantage to performing the crossover turn for the Back-to-Breast turn.  World record holder, Stephanie Rice (AUS) had a nearly 3/4 body length lead over Elizabeth Beisel (USA) going into the turn at the back/breast transition.  Rice did the traditional open turn while Beisel performed the crossover.  The difference was astounding, and they left the wall at the same time.  With the momentum of the turn, Beisel went on to pull away in the breaststroke and free and take the gold in the race.  Check it out the video below, there is a great shot of the back-to-breast turns from underwater:

I learned the crossover turn, as a swimmer, over 20 years ago (for the purposes of Back-to-Back turns), and, as a coach, I have tried to teach it to swimmers every season, with limited success.  However, after watching the above race, I believe it has to taught...to every swimmer.

The turn is not as easy to learn as some of the other tumble turns, but it is obviously a technique that, when mastered, is superior to open turns.  In an effort to find better ways to teach the crossover, I have stumbled across two great videos.  First, on YouTube:

The breakdown of each part of the turn is meticulously outlined.  All in all a great video.

The 2nd video is a GoSwim.tv DVD "Teaching Progressions with Steve Haufler".  The entire video is filled with amazing progressions for teaching young swimmers skills and turns for all strokes.  One of the progressions is for the crossover turn.  I recommend the entire DVD; it is a must for all club coaches.

The bottom line is that if we are not teaching our swimmers this turn we are holding them back.  Even Michael Phelps has started doing it (I think he was inspired to master it when Ryan Lochte started challenging him).  Check out the videos...let me know what you think.

Opportunities multiply as they are seized

East HS - Varsity - PM
SCY

Equipment - kb

12 x 100 on 1:35 EN1
reverse rotate 25 FK SLOB through

Team Meeting -

• Captains
• Thunderbird Falls Water Ritual
• Dryland

1 x 200 Free on 2:50 EN1
3 x 50 Back BPA on :40 EN3
2 x 300 Free on 4:10 EN2
5 x 50 Back BPA on :45 EN3
3 x 400 Free on 5:20 EN2
7 x 50 Back BPA on :50 EN3

3 x 50 CH REC on 1:05 REC

12 x 25 Sprint Kick on 1:00 SP3
7 x 75 Brst/Fr/Back breath control on 1:45 HYP

Turn Time:  Free & Back....Back-Brst crossovers

Dryland-

10 x {50 Jump Rope jumps
        {12 mountain climber push-ups
        {10 TRX pull-ups
        {5 bar jumps
        {40 yard running sprint
        {1:00 minute rest

Rooting for Brendan Hansen to be the Comeback Kid in 2012

I don't think it is sour grapes for me to say Brendan Hansen was cheated in Athens.  Kitajima (known by my swimmers as Cheatajima) clearly cheated on every pull down with his, at the time illegal, dolphin kick.  You could see it on every one of his pull downs in both the 100 and 200 Breaststrokes.  FINA decided they should change the rules since they couldn't catch him doing it.

Brendan Hansen, posing with one of my
swimmers, after his 100 Breast at Santa Clara.
What a great guy!  He was happy to take
the photo with her and she was thrilled!

I have been coaching for 20 years, and what I saw in 2008 broke my heart.  Brendan Hansen was in his own head, and so was Kitajima (I actually saw three dolphin kicks on his starts in 2008...at least FINA didn't make that legal).  Brendan is one of my favorite swimmers, but he was completely out of that meet...before his races were even swum.  It was sad to think that he was finishing his career on such a low.  Yes he had the 400 Medley Relay gold medal...but you know what I mean.

I can't tell you how overjoyed I was to see him at the Santa Clara invite this June!  I could tell by watching his races and watching his body language as he moved around the pool deck...he was back!  Oh he still had some work to do, but he was back mentally.  He looked strong through the 150 of his 200 before Eric Shanteau closed the door.  I actually think he underswam the first 50 of his 100 and then ran out of room.  All in all, a very strong showing...a sign of things to come.

Then came Nationals and BAM!  The 1:00.08 in his victorious 100 set him up for the the big 200 this last Saturday.  He did not just win it, but dominated.  He came off that taper and dropped four seconds from Santa Clara and cruised to a 2:10.59.  Most important to me is the look in his eyes.  He has a spark that has been missing since trials in 2004 when he was on top of the world.

I love watching Lochte and Phelps race, but I will be rooting the hardest for Hansen next summer.  He has a lot of work to do over the next 12 months, but I feel like he is on the right path.  Go Brendan, Go!

By the way, if you are looking for a great breaststroke technique video, check out the GoSwim.tv "Breaststroke with Brendan Hansen" DVD.  It has great video of Brendan's technique and great interviews with Brendan away from the pool; check it out.

T-Bird's Assemble

East HS - Varsity - PM
SCY

Equipment - cp, snorkels

Team Meeting -

• Attendance:
• 10 practices required prior to the date of the first competition
• If you miss more than one practice the week of a meet you will not be allowed to compete, however you are still required to attend the meet or it will count as an absence for the next week.
• If you have a mandatory make-up exam or after school project you must let me (Brandon/Paula) know at the practice/meet prior.
• Timeliness policy for the season
• I will be at practice no later than 2:20p
• You will be in the water no later than 2:30p
• If you show up to practice later than 2:30p you will not be allowed to practice unless you have a valid written excuse from a teacher/school administrator/parent.  You will also get marked as absent.
• Website with schedule is www.t-birdswimdive.org
• We are on Facebook (which has a link to our website) 

10 x 200 Free on 2:55 EN1
w/cp and snorkels

2.5 x {10 x 25 FK on :35 EN2
         {10 x 25 Fly on :30 EN2

Turn Time:  Backstroke turns

Why we don't need "Tech Suits" in Swimming

One of the best....ok, make that two of the best things that happened at the 2011 FINA World Swimming Championships were the new world records.  When Ryan Lochte (200m IM) and Sun Yang (1500m Free) broke and set new world records it should have removed all doubt about whether or not we need the so called "Tech Suits" once and for all.

As a coach, there is nothing more disconcerting than whether it was your mentorship or the suit that helped your swimmer get a best time, win a race, etc.  I am of the opinion that suits are meant to hold stuff in...as tightly and comfortably as possible.  Other than that, there should be no aid given to the swimmer.  We all know that the technical suits from Speedo, TYR, Jaked, Blueseventy, etc provided much more than just a means to keep body parts in, they provided buoyancy; for some more than others.

Since the ban in 2009, all has been calm, but the controversy appears far from over.  But after reading the two part essay (click here for part 1 and part 2) at the SCAQ blog, and the subsequent comments from readers, I am concerned that there are still those out there that want the suits back.  The professional swimmer who wrote the article gave a great account from his/her perspective (a perspective most of us have not been privy too).  The technical suits were bad for business...the professional swimming business.  I want as many swimmers as possible to make money in their craft.

My biggest gripe about the suits is that, right now, there is not that much difference between a $100 suit and a top of the line $300 suit.  If you don't have much money to spend on a suit, you are not at much, if any, of a handicap.  However, if you bring back the technical suits you suddenly make swimming a game of "haves and have nots".  The difference between the $100 suits and the top of the line $500-$600 suits was enormous.  Heck, the difference between the $300 suits and the top of the line suits was enormous.

One of my biggest fears is that FINA, under pressure from the suit manufacturers, will revert back to allowing the non-textile suits.  Such a change would bring a long a rebirth of swimming not being about the swimmers, but their suits.  I hope it does not happen.  What is great for the manufacturers and retailers of suits is not necessarily what is good for the sport.

The Facts about Senior Swimming in America

For the last few months I have been espousing a very critical point of view regarding senior swimming in America.  I believe that USA Swimming dropped the ball when, in 2001, they changed the progression of senior swimming. Please see my earlier entries:

• Save Senior Swimming in the USA
• Senior Swimming in America - The Progression We Should Be Following

To sum it up, I believe that the USA Swimming Senior Development Committee has made it more difficult for an LSC level senior swimmer to progress to the National ranks.  Please read those earlier blog entries for the total breakdown of the former and current progressions and why I dislike the current progression.

One of the effects of the current progression is that it holds back our younger senior swimmers.  It may even cause attrition within our sport.  "But Cliff", you say,  "what facts do you have to back up your thesis?"

Well, I have crunched the numbers for each of the following USA Swimming National Teams (these are the only lists I could find within the time period of the current progression):

Over the years, National Team has aged.  The Women seem to be relatively unaffected ranging from an average age of 21.6 to 21.9 (actually dipping to 19.8 in the 2006 Pan Pacs).  On the other hand, the average age of the men has risen dramatically, from 21.3 to 24.8.....whoa!!!

Now, in all fairness, I believe that Title IX may be affecting our men's numbers.  Having said that, with the popularity of heros like Michael Phelps and Ryan Lochte, you would think that it might balance out Title IX.  I really think that our progression of championship meets is playing a significant roll in the aging of our team.  Assuming Phelps and Lochte are nearly done, we are going to be in big trouble by the time the 2016 Rio games come along.

The time to act is now!  Bring back the Region Championships....bring back the three tiered Junior National format!  We can keep Sectionals, but we need to bring back those smaller steps in the progression.  Without those steps we create an atmosphere in which only the early bloomers thrive.

We need the USA Swimming Senior Development Committee stop just thinking about collegiate age swimmers and the super talented early developers.  We need to cultivate senior swimming holistically...bring along every level of senior swimming in our country.

The minute you settle for less than you deserve, you get even less than you settled for

NLSC Gold - AM
SCM

Equipment - Paddles/cp, snorkels

10 x 125 Fr w/paddles and snorkels on 2:05 EN1
work on dps

9 x 25 Sprint Medley on :45 SP3

3 x 50 Fr MSV on 1:00  EN3
1 x 200 Back on 3:20 EN1
5 x 50 Fr MSV on 1:00 EN3
2 x 200 Back on 3:20 EN1
7 x 50 Fr MSV on 1:00 EN3
3 x 200 Back on 3:20 EN1

5 x 100 on 2:00 HYP
Breath Control descend breaths from 16 by 2 minimum

End of Season breakfast
peanut butter and egg sandwiches

The only place you find success before work is in the dictionary

NLSC Gold - AM
SCM

Equipment - fins

20 x 50  EN1-EN2

    1-5 Free on :55; 6-10 Back on :55, 11-15 Free on :45; 16-20 Back on :45

Turn Time:

12 x 25 MOPS on 1:00  SP3

7 x 100 FK w/fins on 1:40 EN2

5 x 400 on 6:45 EN2

#1 IM, #2 Free, #3 Back, #4 IM, #5 Free

Shallows:

Pigs

Pain is temporary. Quitting last forever.

NLSC Gold - AM
SCM

Equipment - fins

12 x 50 IMO/Back on :55 EN1

9 x 100 FK w/fins 1:50/1:40/1:30/1:50/1:40/1:25/1:50/1:40/1:20  EN1-EN3

5 x 50 on 1:05 REC

6 x {2 x 150 Free on 2:10 EN1-EN2
      {1 x 150 IM on 2:30 EN3
IMs are a minimum of 90%; descend the IM's 1-3; 4-6

5 x 50 on 1:05 REC

9 x 25 Sprint Kick on 1:00 SP3

Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.

NLSC Gold - AM
SCM

Equipment -

20 x 50 Transition Turns (dbl the Bk/Brst 50's) on 1:00 EN1

12 x 25 Sprint Medley Kick on :50 SP3

15 x 75 Free on 1:30 EN2
odds accelerate into 1st turn and sprint the remainder
evens accelerate into 2nd turn and sprint the remainder

9 x 25 Sprint Medley Kick on :50 SP3

8 x 125 IM on 2:05 EN2
dbl the Back work the back-brst turn

6 x 25 Sprint Medley Kick

Shallow End:

10 x {5 decline pushups
        {12.5m Fly Sprint
        {5 dips
        {12.5 Free no Breath
each round on the 2:00 SP2

No one can make you feel inferior without your consent

NLSC Gold - AM
SCM

Equipment - fins

100 Free on 1:30/100 Back on 1:40  EN1
200 Free on 3:00/2 x 100 Back on 1:40/1:35  EN1-EN1+
300 Free on 4:30/3 x 100 Back on 1:40/1:35/1:30  EN1-EN2


12 x 75 FK w/fins on 1:20, make it  EN1
  5 x 50 Back on :50 EN2
10 x 75 FK w/fins on 1:30, hold 1:10's or better  EN2
  5 x 50 Free/Back on :55 EN1+
8 x 75 FK w/fins on 2:00, MSV  EN3
  5 x 50 Free on 1:00  EN1

Turn Time Talk - Worlds:  Ryan Lochte 200 Free and Elizabeth Beisel 400 IM

12 x 25 MOPS on 1:00  SP3
  1-6 Free; 7-12 Bk/Brst