record-breaking coaches share joint honours...6-7 cotterell and widmer share top coaching honour –...

Inside this issue:

> WSC Championships – Shanghai

> Beijing on Path to Olympic Success

> Training the Elite Child Athlete

JOURNAL OF THE AUSTRALIAN SWIMMING COACHES & TEACHERS ASSOCIATION

Volume 22. Issue 3May/June 2006

RECORD-BREAKINGCOACHES SHAREJOINT HONOURS

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INSIDEVolume 22. Issue 3 - May/June 2006

World Short Course Championships, Shanghai – David Mason

8Beijing on Path to Olympic Success

12The Mechanics of Modern Freestyle– Dr. Ralph Richards

22Training the Elite Child Athlete– Margo Mountjoy

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FEATURES6-7 Cotterell and Widmer Share Top Coaching Honour – Ian Hanson8-10 Behind the Scenes: World Short Course Championships, Shanghai – David Mason12 Beijing on Path to Olympic Success14-15 Stability, Structure and Support to Open Water Swimming – David Lyall

HIGH PERFORMANCE16-18 Using Computational Fluid Dynamics to Analyse Swimming Technique – Andrew Lyttle & Matt Keys22-24 The Mechanics of Modern Freestyle – Dr. Ralph Richards 36 2006 Open Water National Championship News – Greg Towle40-41 Pathways in Paralympic Development – Starting at Basics – Wendy Ross

YOUTH DEVELOPMENT26-27 Butterfl y – Understanding the Stroke and the Teaching Progression – Leigh Nugent28-30 Training the Elite Child Athlete – Margo Mountjoy33 10 Tips on Competition Pool Deck Etiquette – Kellie McMillan34-35 Recovery – Essential for Peak Performance in Swimming – Louise Falzon & Andrea Pruscino42-43 What is Go Club? – Paul Bruce

LEARN TO SWIM37 Gaining and Retaining Students Program for 2006 - Swim Australia News38-39 Do the Risk Analysis Yourself! - SwimEd

REGULARS4 Foreward – “From The desk of the CEO” – Dr. Ralph Richards5 Swimming News25 Site Search44-45 Go Club - State Updates46 Calendar of events

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

PhotographyCover © Hanson Sports Media, and © Sport the library/Courtney Harris.Acknowledgements to Swimming Australia/Sportshoot, Hanson Sports Media, Dr. Ralph Richards, Ross Gage.Published for and on behalf of ATSCA by Fluid Marketing CommunicationsUnit 9, 8 Bromham Place, Richmond, Victoria, 3121 Telephone (03) 9421 3311 Fax (03) 9421 8072

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

ASCTA Insurance Brokers 1300 305 575

The NEW logo brings ASCTA into line with other SAL stakeholders and offers us

new branding and marketing opportunities. Our goal is to create a strong ‘swimming

identity’ now that Swimming Australia Ltd, State Swimming Associations, ASCTA and

its’ branches have adopted a uniform (and unifi ed) logo. Keep an eye out for the new

logo among many of our current and up and coming programs.

ASCTA has had a face lift and is pleased to announce the launch of the NEW logo

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ASCTA IS MOVING FORWARD WITH A ‘NEW LOOK’ AND A RENEWED SPIRIT OF COOPERATION WITH SWIMMING AUSTRALIA LTD (SAL) AND INVOLVEMENT IN THE FUTURE OF OUR SPORT AND THE

AQUATICS INDUSTRY. The 2006 ASCTA Convention was the ideal venue to launch our new logo.

The logo brings ASCTA into line with other SAL stakeholders and offers us new branding and

marketing opportunities. Our goal is to create a strong ‘swimming identity’ now that SAL, State Swimming Associations, ASCTA and its’ branches have adopted a uniform (and unifi ed) logo. In the future when anyone sees the logo they will think ‘swimming’ fi rst, and specifi cally when they see the ASCTA logo it will represent ‘swimming coaches and teachers’. The most important aspect of the new logo is that our historical identity, the letters and words ‘Australian Swimming Coaches and Teachers Association’ remain as part of the logo for everyone to see.

I’ve mentioned that our 2006 Convention was held on the Gold Coast from 2-7 May (coaching and teaching streams) and 8-9 May (Swim Australia Conference). Once again, the Convention was fi lled with information, motivation, and innovation across a wide range of topics. Special recognition must be given to ASCTA Board member Ross Gage for his hard work in making the Convention such a special event again this year. I’m sure that everyone in attendance left with at least a few ideas on how to teach and coach more effectively. I

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would also like to acknowledge ASCTA Board member Ron McKeon for his work in putting the trade expo together.

For the majority of our membership who could not attend the Convention, ASCTA will offer a number of locally delivered (through our State Branches) Conferences this winter. Please check the calendar of events in this magazine and go to our web site for more information.

In past editorials I’ve talked about ASCTA’s desire to deliver better services and ‘add value’ to being a member of our Association. The magazine and our web site content are examples of how we’re changing. Membership fees are a necessary part of keeping your organization healthy and running smoothly. This year our fee structure has changed to refl ect fewer fi nancial categories. SAL / ASCTA licenced coaches are our core membership base and over the past 13 years our top-end fees have increased from $113 to only $170. This hardly keeps pace with infl ation. Other membership categories have been created to cater for the needs of other member groups. Last year’s Assistant Coach membership category now becomes ‘Development Coach’ and is open to only Green and Bronze coaches working under the direction of a more senior ASCTA member.

National Age Championships

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All performance recognized coaches (i.e. Silver or Gold) must register as a full Coach Member. Qualifi ed teachers of swimming who wish to have full voting rights will pay the same amount as our Development Coaches. Teachers of swimming who do not wish to become involved in ASCTA as a voting member may join under a separate category or as an Associate Member. Coaching ‘candidates’ attending

a Green Licence Course will pay their fi rst years’ membership fee through their course enrolment. Interested members of the swimming community can now receive ‘Swimming in Australia’ magazine by becoming an ASCTA Associate Member.

As in the past, ASCTA-Marsh Insurance is available to all qualifi ed Coaches and Teachers of swimming who become members of ASCTA (note: Associate Members are not eligible to purchase insurance). The insurance package offered by Marsh, and their attractive premium, is the best of its type in the world.

I urge every member to make use of the great member discounts on products from our on-line store; to attend national and state based ASCTA programs; and to continue their professional involvement in our sport and the aquatics industry. On behalf of the ASCTA Board, Staff, and affi liated organizations – I hope that 2006-07 is the best year ever!

“THE MOST IMPORTANT ASPECT OF THE NEW LOGO IS THAT OUR

HISTORICAL IDENTITY, THE LETTERS AND WORDS ‘AUSTRALIAN SWIMMING

COACHES AND TEACHERS ASSOCIATION’ REMAIN AS PART OF THE LOGO FOR

EVERYONE TO SEE.”

Dr Ralph RichardsASCTA, Chief Executive Offi cer

Congratulations to everyone who competed recently at the 2006 Fisher & Paykel

Australian Age Championships at the Sydney Olympic Park Aquatic Centre (SOPAC) and the 2006 Fisher & Paykel Australian Age and Swimming Australia Open Water Swimming Championships at Manly Dam.

Both events are regarded as having been a success with over 1,300 competitors competing in the pool events at SOPAC and over 70 athletes competing in the Open events and over 300 competitors competing in the Age group distances in the chilly conditions at Manly Dam.

A number of awards were presented at the events to recognise the achievements of the top ten clubs, as well as individual performances of our young athletes at this event.

Top 10 Club Point Score 1. Southport Olympic, QLD 2. Miami, QLD 3. Carey Aquatic, VIC 4. St Peters Western, QLD 5. Brothers, QLD 6. West Coast, WA 7. Albany Creek, QLD 8. SLC Aquadot, NSW 9. Ashfi eld, NSW 10. Hunter, NSW

Australian Age All Star Team (13, 14 & 15 years of age) Christopher Ashwood, Sladem NSW Nathan Broadbent, Gosford Stingrays NSW Kieran Casey, Mingara Aquatic NSW David Ferguson-Sharp, Haileybury Waterlions VIC Jack Laidler, Nunawading VIC Ryan Napoleon, Southport Olympic QLD Jason Schnyder, Geelong VIC Daniel Smith, Miami QLD Ben Syme-Ross, Klim Swim Trojans VIC Nick Johnston, Brothers QLD Samantha Hamill, Surrey Park VIC Belinda Hocking, Albury NSW Jacinta Powell, Gardens QLD Katrina Schieber, Brothers QLD Emily Seebohm, Brothers QLD Keatyn Simpson, Aqua Z NSW Ellese Zalewski, Melbourne Vicentre VIC

Australian Youth All Star Team (16,17 & 18 years of age) Daniel Arnamnart, Aquaburn NSW David Browne, St Peters Western QLD Nic Donald, SAC Seals NSW Trent Grimsey, Albany Creek QLD Andrew Lauterstein, Southport Olympic QLD Kenrick Monk, SAC Seal NSW Stephen Parkes, SLC Aquadot NSW James Stacey, Barker Aquatics NSW Bronte Barratt, Albany Creek QLD Talia Goddard, Carey Aquatic VIC Sara Marson, Twin Towns NSW Danni Miatke, Carey Aquatic VIC Meagan Nay, Southport Olympic QLD Kylie Palmer, Redcliffe Leagues Lawnton QLD Amy Smith, River City Rapids QLD Stephanie Williams, Hunter NSW Kristen Wilson, Haileybury Waterlions VIC

Fisher & Paykel Female Swimmer of the Meet Ellese Zalewski

Fisher & Paykel Male Swimmer of the Meet Daniel Arnamnart

W.B. Phillips 2006 Premiership State QLD

W.J. Harrison 2006 Premiership Club Southport Olympic

C.B. Berry Rickards 2006 Australian Open Water Premiership Club St Peters Western

For a complete list of event results, please refer to the event pages on the Swimming Australia website.

The success of these events is attributed not only to the athletes, coaches and teams that travel both domestically and internationally, but also the large team of people behind the scenes.

A huge thank you goes to the Swimming Australia staff especially within the National Events Unit for another great effort. Thank you also goes to the Technical Offi cials and event volunteers for their dedication and commitment to Australian swimming.

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S W I M M I N G I N A U S T R A L I A • 6 S W I M M I N G I N A U S T R A L I A • 7

Cotterell & Widmer share top coaching

honour2006 AUSTRALIAN SWIMMING COACHES AND TEACHERS ASSOCIATION, Annual Awards Banquet, Gold Coast:

Coach of the Year: Denis Cotterell, Stephan WidmerOutstanding Coaching Achievement: Denis Cotterell, Stephan Widmer, John Fowlie, Ian Pope, Shannon Rollason, Rohan Taylor, Ken WoodAge Group Coach of the Year: Glenn BakerOpen Water Coach of the Year: Michael BohlSwimmer With a Disability Coach of the Year: Peter BishopAUSSI Masters Coach of the Year: Nicole BadaniMeritorious Service to the Teaching of Swimming In Australia: Debbie SarriPrint Media Award: Nicole Jeffery (The Australian)Electronic Media Award: Anthony Goodridge (Network Ten)Top Ten Go Club Coach Awards: Rohan Taylor (Carey Aquatic, Vic), Ian Pope (Melbourne Vicentre, Vic), Denis Cotterell (Miami, Qld), Ken Wood (Redcliffe Leagues, Lawnton, QLD), Michael Bohl (St Peters Western, Qld), Grant Stoelwinder (West Coast, WA), John Rodgers (Albany Creek, Qld), Stephan Widmer (Commercial, QLD), Peter Bishop (Norwood, SA), Bernie Mulroy (City of Perth, WA).

Supporters Award - Ambassador • Justin Norris

Supporters Award - Sponsor • Vorgee • Swimplex Aquatics • Front Desk

Outstanding Community Service Award • Good Morning Australia • Kimberley Clarke • Home Life Style • Geelong Aquatic Centre

National Excellence Award Best Swim School Uniform • Carlile Swimming

Best Swim School Brochure • UQ Swim School

Best Swim School Advertisement • Aquaventures

Best Swim School Promotion • Shawn’s Swim School

Best Swim School Newsletter • Surrey Park Swim School

Best Swim School Website • Laurie Lawrence Swim School

Best Swim School Team Builder • Seal Swim School

Best Overseas Entry • Aquaventures

Best Overseas Entry • Sue Mayo Swim School

Special Guest • Justin Norris

Master of Ceremonies • Laurie Lawrence

Swim Australia Annual Awards8th May 2006, Sofi tel Hotel, Broadbeach, Gold Coast

DENIS COTTERELL AND STEPHAN WIDMER CAPPED OFF A RECORD-BREAKING 12 MONTHS WHEN THEY WERE NAMED THE CO-WINNERS OF THE AUSTRALIAN SWIMMING COACHES AND TEACHERS ASSOCIATION COACHES OF THE YEAR IN A FUNCTION ON THE GOLD COAST ON SATURDAY THE 6TH OF MAY.

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metres freestyle and then added gold in the 400 and 1500 metres freestyle to be named the Male Swimmer of the Meet.

Widmer’s name has become synonymous with his dynamic duo, Leisel Jones and Libby Lenton, over the past three years.

But his award was based on the performances of Leisel Jones in Montreal when she not only broke through to win the gold medal double in the 100 and 200 metres breaststroke but also smashed the world record in the 200m and helped steer the Australian girls to victory in the 4x100m medley relay.

Both Jones and Lenton have been the dominant female force in world swimming

I t is the fi rst time in a decade, since John Carew and Scott Volkers took the honours

back in 1997, following the 1996 Atlanta Olympics that the award has been shared.

The top honour was based on the performances of their swimmers throughout 2005 during which the Telstra Dolphins dominated the FINA World Championships in Montreal.

Cotterell’s super charge Grant Hackett erased Ian Thorpe’s name from the record books when he set a new world record in the 800

Ross Gage presenting Debbie Sarri with the Meritorious Service to the Teaching of Swimming in Australia award.

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through 2006 with world record breaking feats at the Telstra Trials – culminating in nine gold medals between them at the Commonwealth Games.

It is the second time Cotterell has won the award, taking the honours back in 1999 but it is the fi rst time Widmer has received the honour.

Coaches John Fowlie, Ian Pope, Shannon Rollason, Rohan Taylor and Ken Wood were also honoured with Outstanding Coaching Achievement Awards for their efforts with world champions Jade Edmistone (also a world record), Giaan Rooney, Jodie Henry, Danni Miatke and Jessicah Schipper.

The Swimmer With a Disability Coach of the Year went to Peter Bishop for the performances of Elite Athlete with a Disability, Matt Cowdrey, who won two gold medals, both in world record time at this year’s Commonwealth Games.

Cotterell & Widmer Ralph Richards presenting Speedo’s award for Outstanding

Service to Swimming in Australia to Irene Daniels

Cotterell & Widmer Cotterell & Widmer 2005 Coaches of the Year – Stephan Widmer and Denis Cotterell – with

presenter Rohan Taylor (centre)

John Fowlie, Denis Cotterell, Ian Pope, Rohan Taylor, Stephan Widmer and Ken Wood – recipients of the Outstanding

Coaching Achievement awards – with presenters John Konrads and Don Talbot

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Greg Salter gives Sophie Edington some last minute words of advice before the 4x100m freestyle relay

Like all sporting teams the Australian Swim Team bonds with some “boat races” but ours don’t include the liquid substances enjoyed by some football teams.

The Australian Team support staff prepares the athletes for

battle in the massage room under the watchful eye of

“boomer” the team mascot.

Behind the Scenes

World SC Championships

On top of the world: Jessicah Schipper, Tayliah Zimmer, Libby Lenton

and Jade Edmistone get together just after smashing the 4x100m

medley relay world record to take gold.

The Australian Team training camp saw the athletes train at the venue for the 1998 Commonwealth Games in Kuala Lumpur.

The old men of the team, Ashley Callus and Adam Pine were the only swimmers with memories of the pool.

Left: Libby Lenton shows off the rewards for success in the hotel grounds.

SHANGHAI

Stefan Widmer fulfi ls a bet made with Libby Lenton and Leisel Jones by completing

a backward somersault off the 10m diving tower in Kuala Lumpur. Not only does he

dive like Loudy Torky but he is the same size.

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Pooldeck during warm up on night one of competition

Jessicah Schipper shows off her two gold medals from the opening night for the media on the roof of the team hotel.

Vince rallies the troops before men’s relay training at the Kuala Lumpur training camp.

Nutritionist Louise Falzon sets up her “Tuck Shop” poolside

in the warm down pool in Shanghai.

The “brains trust” of the Australian Swim Team help prepare the athletes for another day of competition in the team room in Shanghai

Development* Coach Member[Green or Bronze accreditation]Available only to Green or Bronze Licence Coaches who are performing their coaching duties under the guidance of Silver or Gold licenced ASCTA Coach Member (usually as an assistant coach). Must provide Head Coach’s name and ASCTA member number.• All member benefi ts available to Coach Members

(as listed above).

*Coaches holding a Silver licence and working as a program ‘assistant’ have completed a performance based qualifi cation and must register as a Coach Member.

Teacher Member – with voting rights in the Association [must hold a Teacher of Swimming qualifi cation]Available to AUSTSWIM qualifi ed (or equivalent) teachers of swimming who would like to access ASCTA’s insurance scheme, member discounts, information services, and as a voting member can stand for committee positions within the Association.• Voting Member of the Association• Swimming in Australia Magazine Subscription• Access to ASCTA-Marsh Liability and Professional Indemnity

Insurance for Swimming Coaches and Teachers• Member access to the ASCTA Web Site• Swimming Australia Ltd membership (must agree to comply with

existing Child Protection and Member Welfare Policies)• Discounts at the National and State ASCTA conferences• Signifi cant discounts on swimming related educational materials• Access to Professional Development activities• Access to ASCTA scholarships / mentoring programs

$120


*Coaches holding a Silver licence and working as a program ‘assistant’ have completed a performance based qualifi cation and must register as a Coach Member.

Associate Member – non-voting member

Available to interested persons in the swimming community; no coaching or

teaching qualifi cations required. Please Note: All coaches or teachers of swimming

who hold Australian coaching or teaching qualifi cations, but are domiciled outside Australia,

must join ASCTA as an Associate Member.

• Non-voting member of the Association

• Not eligible to purchase ASCTA-Marsh insurance

• Swimming in Australia Magazine Subscription. A mail surcharge will be added

for the delivery of the Magazine - as per international mail zone.

• Member access to the ASCTA Web Site

• Discounts at the National and State ASCTA conferences

• Signifi cant discounts on swimming related educational materials ordered from the ASCTA web site

$65

$120

‘Candidate’ Coach or Teacher - non-voting member Available to qualifi ed Teachers of Swimming and candidates who have attended a Green licence course and may not have completed all requirements for the Green licence. Coaches completing the Green licence criteria may remain in this membership category for the remainder of that membership year. • Non-voting member of the Association • Discounted Swimming in Australia Magazine Subscription• Access to ASCTA-Marsh Liability and Professional Indemnity Insurance for Swimming

Coaches and Teachers (only available to qualifi ed coaches and teachers)• Member access to the ASCTA Web Site• Swimming Australia Ltd membership for coaches (must agree to comply with existing

Child Protection and Member Welfare Policies)• NCAS Accreditation registration (Green licence)• Coach access to pool deck at State Championship Meets - (once Green licence is

complete, subject to State Swimming Association policies)• Discounts at the National and State ASCTA conferences• Signifi cant discounts on swimming related educational materials• Access to ASCTA mentoring programs

$65

2006-07 ASCTA Membership Categories

Development* Coach Member[Green or Bronze accreditation]Available only to Green or Bronze Licence Coaches

[must hold a Teacher of Swimming qualifi cation]Available to AUSTSWIM qualifi ed (or equivalent) teachers of swimming who would like to access ASCTA’s insurance scheme, member discounts, information services, and as a voting member can stand for committee positions within the Association.

• Access to ASCTA-Marsh Liability and Professional Indemnity

• Swimming Australia Ltd membership (must agree to comply with

• Signifi cant discounts on swimming related educational materials

$120

$120all requirements for the Green licence. Coaches completing the Green licence criteria may remain in this membership category for the remainder of that membership year.

• Access to ASCTA-Marsh Liability and Professional Indemnity Insurance for Swimming

• Swimming Australia Ltd membership for coaches (must agree to comply with existing

6565

2006-07 ASCTA Membership Categories Membership Categories Membership

$170Coach Member [Green, Bronze, Silver

or Gold accreditation]

Available to all swimming coaches holding National Coaching

Accreditation Scheme (NCAS) qualifi cation under Swimming

Australia Ltd. and ASCTA coach licence structure (Green-

Bronze-Silver-Gold). Members holding both Coach and

Teacher qualifi cations will have these recognized on their

membership card.

• Voting Member of the Association

• Swimming in Australia Magazine Subscription

• Access to ASCTA-Marsh Liability and Professional Indemnity

Insurance for Swimming Coaches and Teachers

• Member access to the ASCTA Web Site

• Swimming Australia Ltd membership (must agree to comply

with existing Child Protection and Member Welfare Policies)

• Membership to the World Swimming Coaches Association

• Coach access to pool deck at State Championship Meets

- (subject to State Swimming Association policies)

• NCAS Accreditation (and automatic Update reminders) to

coaches• Discounts at the National and State ASCTA conferences

• Signifi cant discounts on swimming related educational

materials• Access to Professional Development activities

• Eligible for selection on State/National Swimming Teams

(subject to selection criteria)

• Access to ASCTA scholarships / mentoring programs

International Mail (charges per year – added to membership fee – in Australian Dollars)• North America ............add $50 • South America .............add $60 • Europe ............................add $60• Asia ..................................add $50• Oceania ..........................add $35

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ASCTA members will have the opportunity to renew and purchase their 2006-07 ASCTA memberships online.

Simply go to www.ascta.com and follow the online membership payment links to purchase your yearly ASCTA coach/teacher/associate memberships.

T H E F U T U R E I S H E R E !

No more hassles with fi lling out membership paperwork COMINGSOON

ASCTA Online Member Registrations

A LITTLE OVER TWO YEARS OUT FROM THE BEIJING OLYMPICS AND PREPARATIONS FOR THE GAMES ARE ON PAR WITH THOSE FOR THE SYDNEY GAMES IN 2000 ACCORDING TO NATIONAL HEAD COACH ALAN THOMPSON.

Thompson led a six-member Australian delegation into the Chinese capital immediately

following the Telstra Dolphins’ medal tally topping performance at the FINA World Short Course Championships in Shanghai.

Accompanied by Team Managers David Wilson and Jay Davies, Performance Analyst Bernard Savage, Security Manager Sean Carroll and Nutritionist Louise Falzon, Thompson toured the site for the Athlete’s Village, the competition pool at the National Aquatic

Centre and the main stadium as well as Tiananmen Square and The Great Wall.

The four day trip was organised with the co-operation of Australian Olympic Committee and their Chinese counterparts and necessitated Thompson and his team sharing some information in a series of lectures on topics including performance analysis, nutrition

and Australia’s elite swimming program.“Beijing is a great city and they are talking

about having the pool basically fi nished structurally by October this year and then they can start doing the fi tting out from the inside,” Thompson said.

“It is well on track. There is a lot of construction happening in Beijing at the

moment and everything seems to be going on time and there is no reason to think it would not be fi nished on time or early.

“The structure and progression seems to be a lot like Sydney. I think Beijing is very similar and on the same sort of lines as Sydney and will be fi nished very early.”

The main Olympic precinct has been modelled on the Sydney 2000 setup and also has some

historical signifi cance.“They have a central boulevard

that runs through the centre of the precinct with the venues around that and the village is very close to most of the venues,” Savage said.

“There are very few venues that are going to be off site so they have minimised that.

“The main boulevard actually runs down through the Forbidden City and Tiananmen Square and the Ancient Gates of Beijing so they have done that for obvious historical reasons.”

At this stage Thompson sees few problems with the infrastructure and environment.

“The competition pool is less than a kilometre from the Athlete’s Village and is bus linked by a private road so it is a very short transport time to the pool and it is very secure,” Thompson explained.

“We did have some issues with pollution while we were there and we are looking at taking precautions for that but the organising committee are saying they are going to make a lot of changes from closing factories to taking cars off the roads two months before the Olympics and that will clear the air.

“It seems to me what they say they do so there is no reason why that won’t occur.”

The Australian contingent was looked after very well and Savage says the people of Beijing are most welcoming.

“The people in Beijing were a lot friendlier than the people in Shanghai and that will make for a very good Games,” Savage said.

“There is a large countdown clock across the road from Tiananmen Square and we were having some photos taken in front of it and some young Chinese kids saw us and wanted to get photos with us as well.

“It might have been a bit of novelty value but they were very friendly people and it seemed like they were all getting very excited about what was coming up.”

Beijing on path to Olympic success

moment and everything seems to be going on time and there is no

fi nished on time or early.

THE GREAT WALL: The Australian contingent visit the world famous Wall. (Back row l-r) Alan Thompson, Bernard Savage, Sean Carroll (front row l-r) Jay Davies, Louise Falzon, David Wilson.

Below: BROTHERS IN ARMS: National Head Coach Alan Thompson with a fan in front of the countdown clock at Tiananmen Square.

Above: THIS IS NOT A CAR PARK - Although it may look like the newest Westfi eld Shopping Centre car park this is the pool that

will be used for the Swimming competition at the Games.

BUBBLE SQUARED - A model of what the competition pool at

the National Aquatic Centre will look like in Beijing.

TRAINING PHILOSOPHY: Alan Thompson with his new training mandate.

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This month David Lyall puts Towle under the microscope and finds a man determined to not only

improve Australia’s current crop of stars but to develop the next generation of open water champions too.

How did you feel when you heard the announcement that the 10km open water event would be contested in Beijing?When I heard of the announcement I had mixed emotions of both disbelief and excitement. Disbelief at the fact that OWS had finally been accepted as an Olympic event and excited at the prospect of seeing our OW

athletes have the opportunity and privilege to compete at the pinnacle of all sporting events. Like any athlete the chance to be a part of an Australian Olympic team and possibly win an Olympic medal has always been a dream of their’s and I am glad that now they will get that chance.

How will that announcement effect the growth and development of open water swimming?I hope the announcement will generate some much needed support and interest in OW swimming. We have a good history in OW swimming and have a strong team of swimmers at present, however we definitely need to develop a greater depth of swimmers coming through. Hopefully the announcement will encourage swimmers and coaches in particular to realise that there is another option out there for them to pursue. I would encourage coaches and swimmers to take up the challenge of OW swimming and help us develop the sport.

What sort of athlete do you think the announcement may effect? Obviously those that are currently competing

in OWS and in particular Australian OWS team members of the past few years. The athletes we would love to add to this mix would be all of those swimmers competing in the National 1500m & 800m still water events

Will you be actively encouraging athletes that have previously been more committed to stillwater or even surf life saving?Yes I will be. The modern OW swimmer not only needs to be able to swim for a period of time under various conditions they also need to be able to swim fast. In recent years there has been an emerging trend that many of the top OW athletes are coming from the fringe pool swimmers. Other countries have already started doing this and have experienced great success. Again, I would encourage the coaches of these swimmers to start looking into the possibilities of OWS.

What do you hope to achieve in the short term in your new role as Australia’s Open Water Head Coach?In the short term I want to bring stability and structure to OWS within Australia by establishing a good network of support staff

and a means of communication with the various Associations and Institutes. Additionally, I want to ensure that there is a clear direction within which OWS is heading and work with our coaches and athletes to achieve this.

What about the long term, say in the next six years to the London Olympics?One of our main objectives will be to give our swimmers and their coaches as much support and as many opportunities as possible. This will include things such as coach education and accreditation, stronger domestic and increased opportunities for international competition, access to up to date research and financial incentives or support to name a few.

I want to establish a very strong base of both elite and developing OW athletes for representation and ultimately increase Australia’s world ranking in OWS and be as successful as possible in all major international competitions.

What is the basic timeline for an elite open water swimmer between now and Beijing?2006 • W/Champ Trials (April) • National Event Camp (May) • OCEANIA (July) or Pan Pacs (Aug) or World Champs (Aug-Sep) • Possible W/Cups (June/ Sep/ Oct) • 2007 W/Champ Trials (TBC end of 2006)2007 • Junior Pan Pacs (Jan) • W/Championships (March) • Possible W/Cups (TBC) • National Titles (April) • Possible Camps (TBC) • Possible W/Champs Trials (TBC)2008 • Still waiting on information before we can confirm selection events, W/Champs, World Cups and camps • Olympics

What plans do you have or will you have in place to identify young talent for open water swimming? To work with the States at a grass roots level to identify new talent and to put programs in place to foster their development. In addition to this we want to start giving as many opportunities as possible to our junior elite athletes by offering stronger domestic competition and to offer them the opportunity to travel internationally to compete and to assist coaches in identifying these athletes and developing their skills and more importantly their interest in OWS and the opportunities it presents.

How closely will you work with Alan Thompson and Leigh Nugent? Alan and Leigh are very supportive of our program. With Alan’s experience in open water, having had elite athletes himself, has been of great benefit. Leigh’s support in developing our juniors will be paramount to our success. I look forward to working with them and their continued support.

Can an elite stillwater coach be an elite open water coach at the same time? Definitely. The biggest issue for a coach to be able to achieve this is their frame of mind. In my experience although coaching open water can be demanding at times the elite athletes in this sport are both self motivated and highly disciplined. With this in mind, coaching them is rewarding and the attributes they bring to your squad can have a major influence on your other athletes.

What about for an athlete? Definitely. In the past few years we have seen a trend where a lot of stillwater 1500 and 800m freestyle swimmers have had a major impact in achieving great results in open water swimming. Many of these athletes are on the fringe or have even made their National stillwater teams so no longer is it a sport for people who just swim a long way in various conditions. A good example of this is USA teenager Chip Peterson who missed selection on the World Championship team in the 1500m and was then offered a position in the US Open water team and won the gold medal in the 10km event after finishing second over 5km.

What did it take for you to coach Grant Cleland to a world title? Grant and I had a very good working relationship but we seemed to compliment each other’s strengths and weaknesses. Grant was very strong mentally and more importantly believed in himself, more than any other athlete I have ever coached. He was prepared to do whatever it took and had full faith in my programs and opinions.

What sets apart a world open water champion from their rivals? A world champion OWS has an amazing ability to self motivate and push their body to the limit, regardless of the environment, physical fatigue or the competition. They are adaptable and are able to cope with what ever is thrown at them.

Which coaches have influenced your career and in what way? No doubt Alan Thompson, Michael Bohl and Denis Cotterell. I have known Alan since I swam myself and he has always been supportive. The irony, and where I started to get the most out of the relationship, was when I had swimmers competing against his. Additionally, Michael Bohl and I have always had a very good open relationship with the sharing of ideas, training methods and programming. Denis has been instrumental ever since I was given the opportunity to work with him at a National Event Camp. He is willing to listen to my ideas but more importantly, challenge me to think about how I was coaching and the impact that would have on my athletes.

Stability, Structure and Support to Open Water Swimming

“IN MY EXPERIENCE ALTHOUGH COACHING OPEN WATER CAN BE DEMANDING AT TIMES THE ELITE ATHLETES IN THIS SPORT ARE BOTH SELF MOTIVATED AND HIGHLY DISCIPLINED.”

IN THE LAST EDITION OF SWIMMING IN AUSTRALIA OUR NEW NATIONAL OPEN WATER HEAD COACH GREG TOWLE GAVE US HIS FOUR POINT BLUE PRINT TO MOVE FORWARD WITH AUSTRALIA’S BURGEONING OPEN WATER PROGRAM. Quick Personal Grabs

Nickname: .................................GT or Towlie

Age: ...............................................28

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2 children

Lives: .............................................Sydney

Pools/Clubs coached at: ....The Hills & Castle

Hill RSL Dolphins

Aust Reps coached: .............Grant Cleland,

Alicia Abberly

Coffee or Tea: ..........................Coffee

Beer or Wine: .........................Depends on

the company

AFL, NRL or SUPER14: ....NRL & Super 14

Meat Pie or Salad: ...............Pie

Winter or Summer: ............Summer


© Greg Towle


In this respect, the more informed a swim coach is on the propulsive and resistive

mechanisms of swimming movements, the greater the potential for performance increases.

It has long been accepted that understanding fl uid fl ow patterns in swimming should lead to performance enhancements. Computational Fluid Dynamics (CFD) was developed by engineers to numerically solve complex problems of fl uid fl ow by allowing the user to computationally model any fl ow fi eld provided the geometry of the object is known and some initial fl ow conditions are prescribed. This can provide answers and insights into problems which have been unobtainable using physical testing techniques.

As such, CFD could be seen as bridging the gap between theoretical and experimental fl uid dynamics.

The use of CFD has produced signifi cant improvements in equipment design and technique prescription in areas such as sailing performance (Pallis et al., 2000), Formula 1 racing (Kellar et al., 1999) and Olympic ski jumping (Hanna, 2002). CFD analysis has also been applied theoretically to swimming to allow for validation of previous results in the area of propulsive and resistive forces (Bixler & Schloder, 1996) has been used in the research and design of Speedo’s Fastskin FSII swimsuit.

A major limitation in the previous application of CFD in sporting analysis has been that the testing has only been conducted in static positions (such as in a streamlined glide position in swimming). This is due to the dramatic increase in complexity when performing the analysis on an athlete that is actively moving their body segments. Unfortunately, these static analyses can be

an underwater kick. At the highest velocity examined (2.4 m/s), there was no signifi cant difference between the kicking patterns. However, this velocity also coincided with the point at which kicking (using either technique) was less effi cient than maintaining a streamlined glide position, based on previous research (Lyttle et al., 2000). This was due to the swimmer creating more active drag than propulsion while kicking compared to remaining in a streamlined position, leading to wasted energy and/or a deceleration of the swimmer.

The dynamic CFD model allows the various segments to be investigated to determine where the propulsion and drag is coming from. It was found that the main benefi t of the large kick is the extra propulsion that is created on both the upswing and the down-sweep. The main benefi t of the propulsion is not coming from the feet where the propulsive forces are only marginally greater for the large kick but coming from the thighs and calves where much greater propulsion is generated in the large kick as opposed to the small kick. Conversely, a major point of drag on the large kick is when the knees drop prior to the main down-sweep due to the increased frontal

3D Laser imaging of swimmer:The 3D imaging of the swimmer was performed using a whole body laser scanner (based at the Fox Studios in Sydney) to create a 3D superfi cial model of a swimmer. Higher resolution scans were also conducted of the hands and feet given the importance of these areas in setting the initial fl ow conditions (in the case of the hands) and in developing thrust (in the case of the feet). This 3D model was used as input for the CFD model to describe the swimmer’s geometry.

CFD results:One of the major benefi ts of the CFD modeling procedure is that it allows the user to modify the inputs into the model to determine how variance in the inputs affect the resultant fl ow conditions. Hence, the CFD model was rerun over a range of velocities to ascertain any differences in drag and propulsion at various kicking velocities.

The results of the CFD study demonstrated that, for this swimmer, the larger kick was more effi cient across the velocity range at which the swimmer would ideally be performing

approach out of technique prescription as we can determine whether a change is benefi cial without spending weeks changing a swimmer’s technique. The required inputs into the CFD model consist of two important components. The fi rst is the detailed 3D mapping of the swimmer’s body shape and the second is an accurate description of the movement pattern under investigation. The objective information gained from this type of CFD analysis can equip the sports scientists and coaches with the tools to more accurately provide advice on technique modifi cations in order to gain the extra edge at the elite level.

Underwater Dolphin Kicking StudyKinematic (Movement) measurements:To make the results specifi c to elite swimmers, a previous Australian national open butterfl y medalist was fi lmed underwater while performing underwater dolphin kicks. The swimmer performed both large/slow and small/fast dolphin kicks. The underwater kicks were similar to that found in current elite competition. The kinematics (body movements) were calculated for each trial. W

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limited in their applicability to general sporting performance as they are best suited to analysis of athletes that maintain a constant position throughout a major part of their event (such as the determination of an optimal cycling position from an aerodynamics effi ciency viewpoint).

A previous proof-of-concept study conducted at the Western Australian Institute of Sport (WAIS) investigated the use of CFD in optimising underwater dolphin kicking performance. This was the fi rst time that swimming had been dynamically modeled using CFD and opens the way for more complex analysis to be performed examining the entire strokes. The underwater dolphin kicking was chosen initially as it presented an area which has a great deal of practical relevance to the underwater performance in starts and turns and is an area in which there is a lack of objective information. The study sought to discriminate between the active drag and propulsion (net thrust) generated in various underwater dolphin kicking techniques, and determine the mechanisms that are involved.

CFD is a modeling procedure, which means that the user can adjust the inputs (eg. movement patterns) to determine how changes affect the performance. In this way, we can quantify how altering variables such as swimming velocity or fl exibility can alter the performance. This takes the ‘trial and error’

IN A SPORT WHERE HUNDREDTHS OF A SECOND CAN SEPARATE PLACES, SWIMMERS AND COACHES ARE CONTINUALLY LOOKING AT WAYS TO OPTIMISE PERFORMANCE. From an energy cost perspective, it is more effi cient to change a swimmer’s technique to reduce drag forces rather than solely increasing the force applied by the swimmer.

Applications of CFD in sporting performance and equipment design.

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References

Bixler, B. and M. Schloder (1996). Computational fl uid dynamics – An analytical tool for the 21st century swimming Scientist. Journal of Swimming Research. 11:4-22.Hanna, R.K. (2002). Can CFD make a performance difference in sport. Fluent Technical Notes (TN-168).Lyttle, A.D., B.A.B. Blanksby, B.C.Elliott, and D.G. Lloyd. (2000). Net forces during tethered simulation of underwater streamlined gliding and kicking techniques of the freestyle turn. Journal of Sports Science. 18:801-807.Kellar, W.P., S.R.G. Pearse, A.M. Savill. (1999). Formula 1 car wheel aerodynamics. Sports Engineering. 2(4):203-212.Pallis, J.M., D.W. Banks, and K.K. Okamoto (2000). 3D computational fl uid dynamics in competitive sail, yatch and windsurfer design. In: Subic and Haake (Eds.) The Engineering of Sport: Research, Development and Innovation. Blackwell Science, Oxford, England. Pp. 361-369.

surface area and fl ow changes. This dropping of the knees creates signifi cantly more drag for the large kick model. Movement of the upper body on the large kick also generates signifi cantly more drag in phases of the kick cycle than that of the small kick. However, in the upswing of the feet, the body maintains suffi cient momentum to offset some of the loss imposed by the large kick.

Ankle Flexibility Investigation:To illustrate the capabilities of the CFD modeling technologies, various scenarios were modeled by varying ankle movement in order to examine the effects on the swimmer’s net thrust. The results demonstrated that while the swimmer was traveling at 2.18m/s, a 10° increase in maximum ankle plantar fl exion (toes pointing downwards) created an extra 16N of peak propulsive force during the kick cycle. This equated to approximately 40% greater peak propulsive force. Although this cannot be generalized, it highlights important information to coaches on the effects of fl exibility on the generation of propulsion while kicking.

Where To From HereThe end goal for this type of technology is to have a totally interactive system that would be coach run and driven. This would involve having our top swimmers’ body shape and their kinematics (movement patterns) in a database to allow a coach to adjust whatever parameter they were interested in (eg. improving ankle fl exibility by 5% or decrease wrist fl exion during the catch) to see how the resultant output of the changes affect their swimming performance. This is very much a long term project though and signifi cant technological boundaries still have to be overcome in order for this to come to fruition (as with all state-of-the-art technology).

The benefi ts of CFD for coach education go beyond the increase in foundational knowledge of swimming technique and fl uid dynamics. There exists the opportunity to develop swim coaches’ knowledge base through highlighting the underlying principles of propulsion and resistance in swimming in an interactive manner. This can be incorporated through all levels of coach education with varying levels of complexity. As an example, rather

Sample kinematics from underwater dolphin kicking trial.

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than simply displaying video clips of good vs. bad technique, it would be possible to also include CFD animation calculated from the same video clips, showing why one technique is better than the other (i.e. where the extra drag is being created or why the propulsion is not in an effective direction). This provides visual information to the coach as to the underlying mechanisms of drag and propulsion and provides the stimulus for coaches to see technique prescription at a different (and more advanced) level.

SummaryThe dolphin kicking study essentially formed a proof-of-concept for the CFD methodology. The results have demonstrated that CFD can effectively be used as a tool, both to improve the foundational knowledge of swimming hydrodynamics (and how to optimise it) as well as provide useful practical feedback to coaches in the short term on technique prescription. The benefi ts of using a modeling approach lies also in the area of technique modifi cation strategies. Alterations in technique can be examined experimentally using the model

rather than ‘trial and error’ approach that typically is used. This cutting-

edge research has been the fi rst time that the swimming motion has been dynamically modeled and forms the base for future planned research by the Western Australian Institute of Sport and the University of Western Australia in the area of optimising swimming performance to help ensure Australia stays in the forefront of international competitive swimming.

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THIS IS THE FOURTH, AND LAST, IN ASCTA’S SERIES ON THE TECHNICAL ANALYSIS OF COMPETITIVE STROKES. In preparing the current paper National Head Coach Alan Thompson was asked to contribute his thoughts.

Freestyle swimming (as well as backstroke) uses an alternating arm action and continuous kick to provide

continuous application of propulsive force. In both strokes resistance forces are minimised because the body’s long axis remains parallel to the direction of movement. However, freestyle swimming offers several mechanical advantages over

maintaining (as best as possible) a long, straight, and slender shape. Because water tends to fl ow around the body in parallel streams or layers it’s important to maintain a high body position that keeps the long axis straight (i.e. no lateral movement of the hips or shoulders). Good body position also creates a platform for the effi cient transfer of force from the propulsive surface (i.e. hand-arm) through the kinetic chain. Maximum drag propulsion is generated when the surface of the hand-arm is positioned at right angles to the horizontal fl ow. Therefore, contemporary training methods emphasize core stability as a fundamental factor in achieving maximum propulsive effi ciency. Streamlining of the trunk is effectively maintained even during the arm recovery phase of the stroke cycle because the shoulders rotate. Rolling the trunk, combined with turning the head to the side, also helps to facilitate breathing with minimal alteration of the body’s position. There is some resistance created from the frontal contact of water at the head and shoulders, but this can be

kept to a minimum if the head is comfortably aligned with the body. In fact, the small wave produced around the head is used to the swimmer’s advantage when breathing into the trough that follows the bow-wave. Some turbulence is created by the kicking action, but because this turbulence is at the trailing end of the fl ow, it presents less of a problem. The propulsive force generated by the kick serves a very necessary function – it helps to maintain trunk stability and high body position.

Strong kicking is obviously essential to freestyle performance and this means the large muscles of the legs must be conditioned for sustained, and rapid muscle contractions. Kicking drills and sets of repeat kicking efforts are standard components of training routines. Kicking sets are usually performed at high-intensity and at a fast tempo, slow kicking sets only serve a recovery function. Typically 6-beat or 2-beat kicking tempos are used in competition. A 2-beat kicking tempo has a slight pause in the leg movement when right-left feet are at the opposite extremes in the range of motion (i.e. a ‘split’ position of the legs); this serves to stabilize and streamline body position. A fast kicking tempo drives the hips upward and keeps the trunk positioned high in the water, but this is achieved at a greater cost in terms of energy consumption than a slower kicking tempo. Energy consumption is the reason most long-distance swimmers prefer a slower kicking tempo. Virtually all sprint and middle distance swimmers maintain a strong 6-beat kick throughout their race. Regardless of the kicking tempo, the fi nish of an armstroke will

elbow is tilted slight ‘up’ a greater portion of the forearm can be used as a propulsive surface. Swimmer #1 demonstrates this high elbow position early in the stroke, when the hand is forward of the shoulder.

The second swimmer is also a well performed freestyler, but he presses ‘downward’ too long at the start of the stroke and has not been able to position the elbow high. You will also notice the trail of bubbles coming off the hand surface – this indicates a slightly less effi cient propulsive surface and additional turbulance created during the hand entry.

As the hand moves under the trunk during the middle of the pulling pattern its’ position may vary from directly under the shoulder to across the trunk (slightly past the mid-line of the body). Any position within these limits fi ts within the freestyle stroke model. Not every freestyle swimmer will have the same amount of bend at the elbow; a ‘normal’ range of angles might be nearly straight to about 90-degrees at mid-stroke. Swimmers who tend to be relatively straight with the arm will naturally have a deeper pulling pattern and usually demonstrate less lateral movement of the hand. These differences represent acceptable variation in the stroke pattern (i.e. style) rather than a deviation from the model (i.e. technique).

As long as a swimmer has the strength to hold the hand-wrist-elbow alignment (as viewed from the side) the stroke remains effective. Once again, swimmer # 1 demonstrates a more effective elbow position during mid-stroke. Although the difference between swimmer #1 and swimmer #2 in arm position may be slight, the difference in the propulsive force may be dramatic. The second swimmer may exert similar muscular force, but will produce less resultant propulsive force. The second swimmer has allowed his elbow position to slip backward slightly.

From the deepest point in the hand’s range of movement there is an upward, or slightly upward-outward, sweeping action as it passes the hip. During the pulling pattern the total

coincide with the downbeat of the leg on that side of the body to facilitate the roll of the hips and a smooth transition of the completed armstroke as it moves into its’ recovery cycle.

Optimum effi ciency in freestyle swimming relies upon the application of propulsive force that is both continuous (i.e. no gaps between impulses) and prolonged (i.e. propulsive force is applied through the full range of motion). Effective propulsion is combined with good streamlining techniques to minimise active drag. The pulling pattern is often described as being shaped like a narrow and elongated ellipse when viewed underwater from the side.

This is a generalization, because all pulling patters are three dimensional in nature. There are both linear (i.e. as viewed from the side) and lateral (i.e. as viewed from the front) variations. Individual pulling patterns of skilled swimmers may vary from being almost straight to showing a distinct lateral sweeping action as the hand travels under the trunk. As the hand enters the water the trunk should be rotating to that side, this facilitates extension of the shoulder and allows for a longer ‘front end’ to each stroke. When pressure is felt on the hand-forearm the swimmer has begun the ‘catch’ phase of the stroke. The hand must maintain pressure on the water as early in the stroke cycle as possible. The hand is ‘anchored’ (i.e. pressure is maintained on the water) very early during each stoke and the body is levered forward over the hand-forearm position. Elbow position is critical throughout the propulsive stroke cycle because any drop or backward slip will reduce the swimmer’s ability to produce optimum propulsive force. If the

The Mechanics of Modern Freestyle


backstroke swimming: (1) joint actions from a prone body position make better use of the musculature around the shoulder girdle; (2) the propulsive surface of the arm is better positioned to apply force; and (3) the hand-arm surface can be positioned immediately after hand entry so that propulsive power is generated through the longest possible stroke cycle. Backstroke technique requires a fraction of a second

longer to position the hand-arm effectively at the start of each stroke cycle.

Both effective streamlining and maximum application of propulsive force receive equal emphasis by successful freestyle coaches. Streamlining is achieved by

Swimmer #1 demonstrates a ‘high elbow’ early in the stroke cycle.

Swimmer # 2 demonstrates a less effective arm position early in the stroke cycle.

These two swimmers demonstrate different, yet acceptable, stroke patterns.

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amount of inward and outward movement of the hand will vary between any two swimmers and may also be slightly different from right to left hand in any one swimmer. Naturally, approximate stroke symmetry is desirable because it indicates a balance in the movement pattern and may also help the swimmer maintain a more even stroke rhythm.

Some coaches associate a straighter arm position with sprinting; however, this may not be the case. Many middle-distance and distance swimmers maintain an elbow position much greater than 90-degrees at mid-stroke. Stroke technique is also not gender specifi c; females demonstrate the same range of variation in pulling patterns. The amount of elbow bend may be more closely related to a swimmer’s specifi c power to body weight ratio; a longer arm surface will require greater shoulder stability and core body strength to maintain propulsive force. There may also be variations due to an individual’s fl exibility.

Hand velocity should increase (i.e. accelerate) through the second half of the stroke pattern. Muscle strength and power, as well as arm position and hip rotation, determine the amount of hand acceleration achieved. Hand acceleration, provided the pulling surface of the hand and forearm are correctly positioned, is a key factor in attaining peak propulsive force. The rolling action of the hips is used to add power to the fi nal phase of the stroke. However, some coaches of elite freestyle swimmers prefer to focus on the timing and speed of hip rotation. Specifi c drills are designed to teach hip rotation that is short-sharp- and powerful. While rotation of the hips is necessary the stroke model should recognise there are acceptable limits and

that over-kicking may result from a loss of ‘feel’ against the water. Kicking tempo must always remain in control. Coaches have adopted dolphin kicking during the underwater portion of the start and off turns as an effective way of maintaining speed for short periods of time. Good dolphin kicking skills have become universally accepted as a performance component of freestyle and backstroke, as well as butterfl y.

Restricted breathing both in and out of turns is also a means of increasing or maintaining forward momentum. This seems to help lift the stroke-rate temporarily and provide an advantage when racing. In short events, such as 50m, swimmers often hold their breath for longer periods. Normally a breath is taken every 1-4 seconds while swimming, so bilateral breathing does not signifi cantly reduce oxygen intake at most stroke-rates. One breath every 1 1⁄2 stroke cycles represents a 3 second breathing interval for most swimmers. A few research studies have looked at the kinematics of body roll and propulsion and found no signifi cant differences during breathing and non-breathing stroke cycles if all other stroke characteristics remain constant. Studies investigating the changes in resistance forces during breathing and non-breathing strokes are more varied. It appears that when a swimmer incorrectly times the breath (in relation to where it should occur in the stroke cycle) there may be a sharp increase in resistance forces acting on the body.

Because the arms do not move at a uniform speed within each stroke cycle, it’s important for every swimmer to develop a rhythm. Deviations from the stroke model that break one’s natural stroke rhythm may include these factors: breathing late during the arm recovery phase; incorrect timing of the downbeat of the kick; excessive overlap of right/left arm propulsion; erratic changes in the length of each stroke cycle. All of these technical variations will reduce swimming effi ciency. Swimmers often change the timing of stroke components when trying to swim at a higher or lower stroke-rate (i.e. very fast or slow), this is a mistake. The co-ordination of stroke components (i.e. body roll, kicking tempo, pulling pattern, and breathing) that a swimmer wishes to use during competition should be practiced at all times and under all training speeds. The stroke-rate used at any particular swimming speed will vary, but the rhythm of the stroke should not change.

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therefore, excessive hip rotation or poorly timed movements should be closely examined.

The recovery phase of the armstroke actually begins slightly before the hand leaves the water. When the arm has reached almost full extension the palm surface of the hand will naturally turn inward to release pressure and allow the hand to slide upward. A lifting of the elbow, or a straight arm recovery that uses shoulder rotation, allows the hand to slide out of the water with minimum surface resistance. A high elbow position during the arm recovery keeps the forearm in a relaxed position with fi ngertips pointing down. The forward extension of the arm becomes a relaxed swing; fl exibility and muscle control around the shoulder girdle are required to make this movement smooth and continuous. The degree to which the arm is bent or straight during the recovery will have an affect on the transfer of force through the body because it infl uences the distance of the hand from the trunk and thus the amount of rotational force that develops. Each technique variation has advantages and disadvantages. Shoulder fl exibility also becomes a consideration in the recovery pattern adopted by each swimmer. A higher degree of muscular control is required if the straight arm recovery (i.e. windmill action) technique is used. A bent-elbow technique allows for a smaller radius of rotation and less muscular effort to swing the arm forward.

Breathing patterns are generally adjusted to suit the distance swum or stroke-rate. A

breath is normally taken during every complete stroke cycle; however, most swimmers fi nd that it’s an advantage to limit breathing somewhat during sprint events. Reducing the frequency of breathing for the fi rst 15m of a race is common among middle distance or even distance freestylers. This technique helps the swimmer maintain early speed and momentum off the dive start, but is not maintained.

Kicking tempo may also be increased for short periods of time after the start of a race or off each turn. With the advent of body suits there has been a tendency for swimmers to ‘over-kick’ short segments of their race. It’s speculated

Swimmer #1 demonstrates an effective elbow position at mid-stroke.

Swimmer #2 has allowed the elbow to slip back at mid-stoke.

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“GOOD DOLPHIN KICKING SKILLS HAVE BECOME UNIVERSALLY ACCEPTED AS A PERFORMANCE COMPONENT OF FREESTYLE AND BACKSTROKE, AS WELL AS BUTTERFLY.”

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UNDERSTANDING THE STROKEButterfl y is a stroke, which many swimmers are apprehensive about, usually because they perceive the stroke as being diffi cult and requiring great strength to perform. I believe that this is a misconception as I have witnessed many excellent butterfl yers who were no stronger than the average swimmer.

The reason some swimmers fi nd butterfl y diffi cult is because their stroking is mistimed or they have an ineffective kick. Both of these defects increase resistance enormously creating an undesirable body position, which in turn makes the arm recovery diffi cult, and as a result accelerates the onset of fatigue. Once the body sinks in the water in a fatigued state it becomes virtually impossible to swim the stroke.

It is therefore important to develop good timing, technique and rhythm in the stroke over shorter distances before attempting any longer swims.

The Arm ActionAlthough the fl y stroke begins with the arms and legs fully extended the total body is never in a perfectly streamlined position, as the stroke relies on continuous undulation of the body to effect the propulsive movements.

The fi rst movement of the hands is an out sweep until they are shoulder width or a little wider. Depending on the swimmer this out sweep many involve a slight sweep up or a slight sweep down. In both cases the hands will be pitched 30 to 45 degrees (little fi nger up). The hands then sweep backward downward and inward with the thumbs almost touching in line with the base of the sternum and remaining close together as they push back hard to the waist line where they separate to sweep out and back beyond the hips to complete the pull.

This last phase is the most propulsive phase of the pull.

The arms recover simultaneously and low over the water with the hands entering at shoulder width or a little narrower extending into the next stroke.

The Leg Action, Breathing and TimingThe leg and body movements need to be considered together as one helps generates movements in the other. When the legs drive down the hips are forced upward to some extent and the shoulders are forced down slightly. The reciprocal occurs with the up beat of the kick. This undulating movement is critical to the stroke as it is responsible for transferring the centre of gravity along the body where is has benefi cial effect in aiding propulsion and maintaining an effective body position.

The fi rst kick occurs in the stroke when the arms are extending forward and beginning to press out at the beginning of the pull. The head and shoulders begin to rise as the hands sweep in under the chest and the feet undergo their fi rst up beat. The chin is extended forward along the surface and inhalation is commenced. At the same time the hands push back toward the legs and a second powerful downkick is commenced. Inhalation continues as the arms make the transition into the recovery and the legs commence their up beat after the completion of the second kick.

I recommend a straight pull through in the learning stages because it is less complicated, avoids confusion with breaststroke and as a result you eliminate a 2-stage pull which is awfully diffi cult to rectify.

It is also important to kick as they push back and lift immediately into their recovery with no pauses. The only pause in the stroke occurs when their hands are extended in front.

2 The same as step 1 but only 2 kicks with the hands in front then pull kick and

recover

3 Drop another kick off the front so that the swimmer is now swimming normal

fl y. It is vital that the swimmer does not rush any of the movements and has a defi nite pause when the arms are extended in front, otherwise both kicks will occur too late.

4 Repeat step 1 but include a breath as the hands are being pushed back and

the 4th kick is being effected. It is good practice here to ask the swimmer to begin to lift their head early in the pull as the tendency is to lift it too late, which is a diffi cult fault to rectify later.

5 Similar to step 3, but include a breath as in step 4.

6 Normal fl y breathing on every stroke. I fi nd that children develop better fl y

when they breathe every stroke rather every 2nd as it seems to be less confusing for them.

7 Introduce varied breathing patterns as the swimmers become more profi cient.

8 Repeat all of the above steps without fi ns.

The teaching progression outlined avoids the problems of 2 stage pulling, late breathing and the stopping of the hands at the hips because they have never had the opportunity to occur in the teaching process from the outset.

Develop a sound stroke in fl y by swimming fast over short distances. Once this is achieved gradually increase the distance of the repeats and the number.

7 Other drills which can be performed to improve the kick are on the right side,

kicking on the left side and under water kicking, both streamlined and with arms by side. All of the above kicking drills should be done with and without fi ns.

The Arm Action and BreathingFrom experience I have found that it is best to teach the double arm fl y action right from the beginning. I have come to this conclusion because most learners and advanced swimmers tend to swim a modifi ed freestyle when asked to swim one arm fl y. Swimming correct fl y arms right from the start helps eliminate confusion and perhaps some unnecessary steps in the early stages. The steps set out below are few and simple but effective:

1Using fi ns with arms extended in front and hands together swim 3 kicks then

pull kick and recover. There area number of things which must be stressed here:(a) pull both hands at the same time(b) pull virtually straight through(c) without stopping the arms lift them straight

into the recovery, only stopping when they are extended in front.

(d) Do the 4th kick as the hands push back(e) On the start of the recovery keep the

palms of the hands facing upward and inward so that the arms can be recovered above the water.

When the arms draw in line with the shoulders the chin is tucked toward the chest and the face is lowered back into the water, before the arms enter at the completion of their recovery. The head and shoulders slightly submerge as the fi rst kick and out sweep of the next stroke is commenced.

The key to swimming good butterfl y is for the swimmer to develop a strong propulsive kick, fl uency of stoke and continuous rhythm.

BUTTERFLY TEACHING PROGRESSIONButterfl y is a diffi cult stroke for the beginner to master mainly because of the complicated sequence of movements, the undulating body action and the double arm out of the water recovery.

Teaching the stroke can be made a lot easier however with the use of fi ns. The fi ns are used only as an aid and should not be relied upon by the swimmer. One of the secrets to swimming and teaching fl y is to develop a strong propulsive kick, this is the foundation of the stroke.

The Kick

1 Using fi ns swim fl y kick on the back with hands by side. Stress to the swimmer

that the kick is generated primarily from the upper leg, with the movement originating from the hip and the knee.

2 With the swimmer on their front and holding a board by the back end with

arms extended and face in, kick small fl y kicks using fi ns as far as possible on one breath. Develop hip movement, upper body stability and straight knees during the up beat of the kick, only bending just prior to the down beat of the next kick.

3 Repeat step 2 but lift head to breathe on every 4th kick. Encourage the

swimmers to only extend the chin forward to breathe rather than lift the head.

4 Using fi ns with arms extended in front swim fl y kick with the same breathing

action as in 3 and breathe on every 4th kick.

5 Still with fi ns, kick with hands by side chin tucked in and no breathing. Trying

to develop a strong fl uent kicking action.

6 Repeat step 5 but take a breath on every 4th kick; trying to take the breath

quickly to avoid disturbing the natural kicking frequency. This is a very good kicking drill producing rapid improvement in the kick and breathing timing.

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Butterfly

Understanding the Stroke and the Teaching Progression

“THE REASON SOME SWIMMERS FIND BUTTERFLY

DIFFICULT IS BECAUSE THEIR STROKING IS MISTIMED OR THEY

HAVE AN INEFFECTIVE KICK.”


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Until recently, there have not been Guidelines on the training of the

elite child athlete. In November 2005, the International Olympic Committee published a Consensus Statement on the Training of the Elite Child Athlete. FINA was well represented at this conference. As a member of the IOC Medical Commission, I was privileged to be the Co-ordinator of this conference. One of the invited experts was Professor David Gerrard (New Zealand) of the FINA Sports Medicine Committee. Professor Gerrard addressed two important issues including the overtraining of the elite child athlete and ethical considerations such as the rights of the child as well as doping issues. The guest athlete who brought her perspective as a former elite child athlete was Janet Evans of the USA - an Olympian swimmer and

undergoes a specialized training program and receives expert coaching. The elite child athlete is exposed at a young age to competition.

TRAINING RECOMMENDATIONSThe Consensus Statement summarizes the training recommendations based on scientifi c evidence. It is encouraging to note that scientifi c evidence does exist to support the appropriate and supervised training in the following areas:• Aerobic Training• Anaerobic Training• Strength Training• Psychological Training• Nutritional Requirements

Emphasis on appropriate and balanced training depending on stage of growth and development is essential. Please refer to the Consensus Statement below for the specifi c details.

OVERTRAININGThe Elite Child athlete is susceptible to overtraining or burn out. This phenomenon may lead to injury, decreased performance and/or premature retirement from sport. Appropriate balance of load and periodization of the training program are essential to prevent overtraining.

ETHICAL CONSIDERATIONSAlso addressed in the Consensus Statement are ethical considerations. Attention to

Scientifi c Basis of Training the Elite Child AthleteAerobic and anaerobic fi tness and muscle strength increase with age, growth and maturation. Improvement in these variables is asynchronous. Children experience more marked improvements in anaerobic and strength performance than in aerobic performance during pubescence. Boys’ aerobic and anaerobic fi tness and muscle strength are higher than those of girls in late pre-pubescence, and the gender difference becomes more pronounced with advancing maturity. Evidence shows that muscle strength and aerobic and anaerobic fi tness can be further enhanced with appropriately prescribed training. Regardless of the level of maturity, the relative responses of boys and girls are similar after adjusting for initial fi tness.

An effective and safe strength training programme incorporates exercises for the major muscle groups with a balance between agonists and antagonists. The prescription includes a minimum of two to three sessions per week with three sets, at an intensity of between 50 to 85% of the one maximal repetition (1RM).

An optimal aerobic training programme incorporates continuous and interval exercises involving large muscle groups. The prescription

the implementation of these guidelines, we can ensure a healthier and ultimately more successful child athlete population.

IOC Consensus Statement on Training the Elite Child AthleteProtecting the health of the athlete is the primary goal of the International Olympic

Committee’s Medical Commission. One of its main objectives is the promotion of safe

practices in the training of the elite child athlete. The elite child athlete is one who has superior athletic talent, undergoes specialised training, receives expert coaching and is exposed to early competition. Sport provides a positive environment that may enhance the physical growth and psychological development of children. This unique athlete population has distinct social, emotional and physical needs which vary depending on the athlete’s particular stage of maturation. The elite child athlete requires appropriate training, coaching and competition that ensure a safe and healthy athletic career and promote future well-being. This document reviews the scientifi c basis of sports training in the child, the special challenges and unique features of training elite children and provides recommendations to parents, coaches, health care providers, sports governing bodies and signifi cant other parties.

the special needs of the female athlete is highlighted. Unlike the older athlete, the child is more susceptible to negative external pressures from parents, coaches, agents, etc. The elite child athlete has the right to a drug free, healthy and safe playing and competitive environment.

RECOMMENDATIONSBased on the two days of deliberation, specifi c recommendations are identifi ed. Scientists are encouraged to carry out further research on this unique athlete population. International Federations and National Sport Governing Bodies are encouraged to ensure a safe competitive environment. FINA is a leader amongst the International Federations with its age group rules. It is recommended that parents and coaches ensure a balanced program to allow a healthy atmosphere for growth and development.

SUMMARYThe child athlete of today is our Olympic champion of tomorrow. It is essential that the special needs of the child athlete are respected. Customization of the training program must occur to accommodate the specifi c stage of physical growth and development as well as the stage of psychological maturity. Through

AQUATIC ATHLETES OFTEN BEGIN TRAINING AND COMPETING AT A VERY YOUNG AGE. As Chairman of the FINA Sports Medicine Committee, I am often asked for guidelines for the safe training of the child. Many of the injuries that I treat in my sports medicine clinic in children are due to inappropriate training techniques, training volume and program balance.


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Training the elite

child athleteCoaching tips and ethical considerations

to prepare future champions


champion and FINA Athletes Commission Chairman. Janet’s vivid descriptions of her experience as an elite child athlete were most interesting and helpful for the scientifi c and medical experts on the panel. She brought an eloquent perspective to the scientifi c proceedings helping to apply the scientifi c evidence to the reality of elite swimming.

The goal of this Consensus Conference was to review the current scientifi c evidence to compile safe guidelines on the training of the elite child athlete. Leading scientifi c experts from around the world in the areas of physiology, strength, sports nutrition, psychology, orthopaedic surgery, sports medicine, and biomechanics were invited to participate. This conference offered a unique opportunity for the world’s leading experts in this fi eld to come together to share their knowledge and to work together to ensure the physical and psychological health of our elite child athletes.

DEFINITIONThe elite child athlete is defi ned as one who has unique athletic talent. This athlete

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recommends three to four, 40 to 60- minute sessions per week at an intensity of 85 to 90% of maximum hear t rate (HRM). An appropriate anaerobic training programme incorporates high intensity interval training of short duration. The prescription includes exercise at an intensity above 90% HRM and of less than 30 seconds duration to take into account children’s relatively faster recovery following high intensity exercise.

A comprehensive psychological programme includes the training of psychological skills such as motivation, self-confi dence, emotional control and concentration. The prescription applies strategies in goal-setting, emotional, cognitive and behavioural control fostering a positive self-concept in a healthy motivational climate.

Nutrition provided by a balanced, varied and sustainable diet makes a positive difference in an elite young athlete’s ability to train and compete, and will contribute to optimal lifetime health. Adequate hydration is essential. Nutrition requirements vary as a function of age, gender, pubertal status, event, training regime, and the time of the competitive season. The nutrition prescription includes adequate hydration and individualises total energy, macro- and micro-nutrient needs and balance. With advancing levels of maturity and competitiveness, physiological and psychological training and nutrition should be sport-specifi c with reference to competitive cycles. Confi dential, periodic and sensitive evaluation of training and nutritional status should include anthropometric measures, sport-specifi c analyses and clinical assessment.

Special Issues in the Elite Child AthletePhysical activity, of which sport is an important component, is essential for healthy growth and development. The disparity in the rate of growth between bone and soft tissue places the child athlete at an enhanced risk of overuse injuries particularly at the apophyses, the articular cartilage and the physes (growth plates). Prolonged, focal pain may signal damage and must always be evaluated in a child.

Overtraining or “burnout” is the result of excessive training loads, psychological stress, poor periodisation or inadequate recovery. It may occur in the elite child athlete when the limits of optimal adaptation and performance are exceeded. Clearly, excessive pain should not be a component of the training regimen.

In girls, the pressure to meet unrealistic weight goals often leads to the spectrum of disordered eating, including anorexia and/or bulimia nervosa. These disorders may affect the growth process, infl uence hormonal function, cause amenorrhoea, low bone mineral density and other serious illnesses which can be life-threatening.

There are differences in maturation in pubertal children of the same chronological age that may have unhealthy consequences in sport due to mismatching. Elite child athletes deserve to train and compete in a suitable environment supported by a variety of age-appropriate technical and tactical training methods, rules, equipment, facilities and competitive formats. Elite child athletes deserve to train and compete in a pleasurable environment, free from drug misuse and

negative adult infl uences, including harassment and inappropriate pressure from parents, peers, health care providers, coaches, media, agents and signifi cant other parties.

Recommendations for Training the Elite Child AthleteThe recommendations are that:• more scientifi c research be done to better identify the parameters of training the elite child athlete, which must be communicated effectively to the coach, athlete, parents, sport governing bodies and the scientifi c community• the International Federations and National Sports Governing Bodies should:- develop illness and injury surveillance programmes- monitor the volume and intensity of training and competition regimens- ensure the quality of coaching and adult leadership- comply with the World Anti -Doping Code• parents/guardians develop a strong support system to ensure a balanced lifestyle including proper nutrition, adequate sleep, academic development, psychological well-being and opportunities for socialisation• coaches, parents, sports administrators, the media and other signifi cant parties should limit the amount of training and competitive stress on the elite child athlete.

The entire sports process for the elite child athlete should be pleasurable and fulfi lling.

* Dr. Margo Mountjoy is the Chairman of the FINA Sports Medicine Committee. She is the representative of the Summer International Federations on the IOC Medical Commission. She is the National Team Physician for Synchro Canada. She works at the University of Guelph in Canada.

Reprinted from FINA Aquatics World, Number 40, April 2006.

Training the Elite Child Athlete Consensus Statement Participants:Dr. Patrick Schamasch: IOC Medical & Scientifi c DirectorSusan Greinig: IOC Medical & Scientifi c Program CoordinatorDr. Margo Mountjoy: Consensus Statement Co-ordinator Professor Lyle Micheli (USA): Program ConsultantProfessor Neil Armstrong (Great Britain)Dr. Lucio Bizzini (Switzerland)Professor Cameron Blimkie (Canada)Janet Evans (USA)Professor David Gerrard (New Zealand)Dr. Jan Hangen (USA)Dr. Serge Herman (France)Dr. Karin Knoll (Germany)Dr. Patricia Sangenis (Argentina)Professor Willem van Mechelen (Netherlands)


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Further information on the conference and registration forms can be found on the ASCTA Victoria website

www.asctav.com.au

b. If your State Association and/or ASCTA Branch requires you to wear a Pool Deck Pass ensure you have it on you and visible at all times whilst attending the competition

7 Interaction with Offi cialsa. Offi cials are human too and are trying to do

a job to the best of their ability. If you have a complaint or disagreement with an offi cial or their ruling there is a formal process to follow. Refer to Protests and Appeals

8 Interaction with other Coachesa. Approach a fellow coach if you need

assistance or have a question relating to the competition. If they are unable to help look for the Meet Director

b. Remember that your squad is not the only squad trying to warm up, compete or cool down for an event. Be courteous to other coaches and swimmers during the meet

9 Utilising your Parent Groupa. Great way to keep your swimmers parents

active is to assign them tasks to help the swimmers. For example, have a parent or parents record all the times of all swimmers at the meet, have another note which swimmers have progressed through to semi fi nals or fi nals etc, etc.

10 Relay Eventsa. When marshalling for a relay swimmers

must submit a Relay Team Sheetb. Relay Team Sheets can be collected

from the Marshalling Room during the competition

Most of all, if you are unsure ask questions! Fellow coaches will usually be happy to help answer any questions you have.

c. If there is not a Marshalling Event Board swimmers should marshal 3 events before their specifi c event

d. Understand the procedure for scratching from a heats event and for a semi fi nals or fi nals event

e. Scratching for a semi fi nals or fi nals must be submitted to the Marshall within a certain time frame, often in relation to event swum or end of heat session. It is recommended coaches check for each competition as it does vary

4 Clarifi cation of Rulesa. First refer to the FINA Handbookb. If unable to fi nd a FINA Handbook refer to

the SAL Competition By-lawsc. Thirdly, speak with the Meet Director or

Chief Referee of the Meet. Preferably try to approach them during a break or at the conclusion of the session

5 Process for Protests and Appealsa. Refer to your State’s competition by-laws to

fi nd the process for Protests or Appealsb. All Protests should be lodged with the Chief

Referee of the competition. There I usually a fee involved in lodging a Protest

c. There is a formal process for Appeals if you believe an error of judgement has occurred in the outcome of the Protest

6 Pool Deck Passesa. If your State Association requires you to

wear a Pool Deck Pass remember to apply for one at the start of the season

1 Warm Up proceduresa. Take time to read warm up procedures that,

if available, can be found in the front of the competition program

b. Be aware of which lanes are allocated for aerobic warm up, pace 50m swims and dive start 25m or turns

c. Check which lanes can be used for dive starts, usually the outside lanes (eg, Lanes 1 and 8)

d. If you have support staff attending to your athletes fi nd out from the Meet Director where they can set up their massage tables and any other necessary equipment

e. Do not leave your swimmers unattended during warm up

2 Conduct of meeta. Check with Meet Director if there is an

approximate time line for the events. This is usually only available at larger state or nationally run meets

b. Find out where the Results Board will be situated and encourage swimmers to check their times on the Results Board rather than asking the time keepers at the end of the race

3 Marshalling and Scratchinga. Confi rm where the marshalling room/tent isb. Find out if there is a Marshalling Event

Board and if so where it is located. The Marshalling Event Board informs coaches, swimmers and spectators up to what event is being marshalled

Competition Pool Deck Etiquette


WHAT IS THE CORRECT PROCEDURE FOR MY SWIMMERS DURING WARM UP? WHAT SHOULD I DO IF I NEED TO PROTEST SOMETHING? AND HOW SHOULD I CONDUCT MYSELF ON POOL DECK?... Kellie McMillan from Swimming Victoria outlines practices and procedures that coaches should be aware of when attending a meet and answers questions you may be asking yourself when working with your swimmers on pool deck.

10 Tips for Coaches

© Swimming Australia / Sportshoot


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However, it is also vital that the athlete employs optimal recovery strategies

to allow them to continue to train and compete at a high quality level every session. In a sport such as swimming, where training sessions can occur twice daily, or where athletes are scheduled to compete in a series involving heats, semi fi nals and fi nals, often performing more than once each day, it is essential to make sure the body recovers properly so that the athlete can start their next session in good condition and minimise the effects of fatigue.

Recovery has a complex range of nutrition-related issues such as: (Burke 2000)• Restoration of muscle and liver glycogen stores (fuel stores)• Replacement of fl uids and electrolytes lost in sweat• Regeneration, repair and adaptation processes following catabolic stress and damage caused by the exercise.

High intensity exercise results in the depletion of muscle glycogen as this is the predominant fuel source used by the body during exercise. A high intake of dietary carbohydrates (CHO) is therefore required for the restoration and replenishment of these energy stores.

Amount of CHO IntakeThe amount of CHO is the most important dietary factor affecting muscle glycogen storage. Blom et al (1987) found that a glucose intake of 0.7 g/kg every 2 hours produced the fastest rate of muscle glycogen synthesis. A glycogen storage threshold of 1.5g CHO/kg body mass (BM) at 2 hour intervals was then also established by Ivy et al (1988). It appears that the optimal rate of glycogen storage is achieved when 0.7 – 1.0 g of CHO is consumed every 2 hours in the early stages of recovery, leading to a total CHO intake of 7 – 10 g/kg BM over 24 hrs (Costill 1988; Coyle 1991).

Dietitian’s Recommendations:• 1.0 g CHO/kg body mass (~50 – 100g

CHO), immediately after exercise • 7 – 10 g CHO/kg body mass, per day to

optimise muscle glycogen storage

Timing of CHO IntakeGlycogen is stored rapidly during the fi rst 24 hrs of recovery, after this time period glycogen

synthesis starts to slow down. The highest storage rates occur during the fi rst few hours post-exercise. During this time glycogen synthesis occurs and there is an increased rate of uptake of glucose by the muscle cell membrane and increased muscle insulin sensitivity (Burke 2000). Feeding the body with CHO during these early stages appears to accentuate these effects by increasing blood glucose and insulin concentrations (Burke 2000). Failure to consume the CHO required in the immediate phase of post-exercise recovery leads to very low rates of glycogen restoration until CHO feeding occurs (Ivy et al 1988). Overall it appears that when the interval between exercise sessions is short (<8 hours) the athlete should maximise the effective recovery time by beginning CHO intake as soon as possible, as this is when CHO are absorbed quickest and easiest into the bloodstream. However, when longer recovery periods are available (>12 hrs), the athlete can chose the preferred meal schedule as long as total CHO goals are achieved.

Dietitian’s Recommendation:• Less than 8 hrs between sessions - Aim for

high CHO meal or snack (1.0 g CHO/kg BM) within 30 minutes of completing each session, and repeat every 2 hrs until normal meal patterns resumed

Type of CHODifferent types of CHO are broken down and absorbed at different rates by the body. CHO foods are given a rating from 1 – 100 depending on how quickly they are absorbed by the body. This is known as their Glycaemic Index or GI. CHO that are absorbed quickly have a high GI (70 – 100) and those absorbed moderately or slowly have a moderate (56 - 69) to low GI (1 – 55). Since glycogen storage is infl uenced by both insulin and a rapid supply of glucose substrate, it is proposed that high GI CHO sources may enhance post- exercise refuelling. A study by Burke et al (1993) found that there was greater glycogen storage in the 24 hrs of recovery after eating high GI CHO

• When fl uid losses are greater than 2 L (2 kg) a CHO-electrolyte containing sports drink such as Gatorade or Powerade would be optimal (Burke 2000) for rehydration and refuelling.

• Fluids used need to be palatable and are often best consumed at cool temperatures (10 - 15oC) rather than ice cold.

• Drinks that contain caffeine and alcohol are not a good beverage choice for rehydration as they may increase urine losses

CHO Recovery Snacks & meals that contain approximately 50 g of CHO• 800 – 1000 ml Sports drink (g. Gatorade)• 800 ml cordial or 500 ml fruit juice• 3 medium pieces of fruit • 2 - 3 breakfast bars/fruit bars/muesli bars• 250 - 350 ml liquid meal replacement (eg.

Sustagen Sport)• 1 round jam or honey sandwiches • 60 g pkt lollies or jube sweets (eg. Natural

Confectionary)• 1 - 2 Sports Bar or Sports Gels (eg.

Powerbar or GU)• 2 x 200 g carton low fat fruit fl avoured

yoghurt*

rich foods, than when an identical amount of CHO was consumed in the form of low GI, CHO rich foods. It is suggested that high GI foods will promote greater storage and resynthesis of muscle glycogen post exercise and therefore is the most ideal type of CHO for an athlete to choose during the recovery period.

Dietitian’s Recommendations:• Choose high GI CHO-rich foods during the

early stages of recovery• High GI foods are white bread, jam, honey,

bananas, tropical fruits, sports drink, glucose lollies, sports gels, cordial, fruit bars

• Once normal meal patterns are resumed follow up with a carbohydrate rich meal, such as a bowl of pasta; rice dish; stir-fry with noodles; legumes like baked beans on toast; or red meat, fi sh or chicken with a large serve of starchy vegetables like potato, corn and peas

Fluids and Rehydration Fluids are also extremely important for recovery. Dehydration has a detrimental effect on performance by impairing prolonged aerobic exercise, upsetting gastric emptying and reducing cognitive function and reaction time. These side effects can occur when fl uid defi cits are as small as 1.8 % BM (Walsh et al. 1994). Athletes need to start their exercise sessions fully hydrated, which requires them to rehydrate adequately after previous exercise sessions during the recovery period. During exercise fl uid is lost through sweat and sweat contains electrolytes such as sodium. In the situation of moderate to large fl uid defi cits (e.g. > 2 L), consuming electrolyte-containing drinks will assist in retaining the ingested fl uid, by minimizing urine losses as well as help replace the electrolytes lost through sweating. Therefore CHO-electrolyte containing drinks are most useful as they assist with the CHO refueling goals and allow the athlete to tackle both recovery goals simultaneously. For exercise of low to moderate intensity and lesser duration (< 1 hr) water would be an adequate fl uid source to assist in rehydration, but this will depend on the sweat losses of the athlete. Athletes can monitor their fl uid losses by weighing themselves pre-to-post exercise. A loss of 1 kg requires the athlete to consume 1.5 L fl uid to ensure adequate rehydration.

Dietitian Recommendations:• Consume approximately 600ml of fl uid

immediately after training or your event.

RecoveryRECOVERY AFTER EXERCISE PLAYS A VERY

IMPORTANT ROLE IN PERFORMANCE, IN BOTH THE ELITE AND NON-ELITE ATHLETE. Often the focus is on

achieving the right nutrition to provide the optimal fuel source before or during an athlete’s training session or event.

• Bowl of breakfast cereal with low fat milk*

• 250 g baked beans or spaghetti on 2 slices toast*

To achieve peak performance in swimming, athletes need to ensure that they apply sound recovery strategies after training and competition. It is essential to practice these strategies so the athlete can establish the most benefi cial and suitable recovery routine and form long term patterns that continue to assist them in reaching maximum performance.

ReferencesBlom PSC, Hostmark AT, Vaage O, Kardel KR, Maehlum S. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc 1987:19:491-6Burke LM, Collier GL, Hargreaves M. Muscle glycogen storage following prolonged exercise: effect of the glycaemic index of CHO feedings. J Appl Physiol 1993;75:1019-23Burke LM, Deakin Vicki. Clinical Sports Nutrition Second Edition. The MsGraw Hill Companies, Inc 2000Costill Dl, Pearson DR, Fink WJ. Impaired muscle glycogen storage after muscle biopsy. J Appl Physiol;64:2245-8Coyle EF. Timing and method of increased CHO intake to cope with heavy training, competition and recovery. J Sports Sci 1991:9 (special issue):29-52Walsh RM, Noakes TD, Hawley JA, Dennis SC. Impaired high intensity cycling performance time at low levels of dehydration. Int J Sports Med 1994:15:392-8

Y O U T H D E V E L O P M E N TY O U T H D E V E L O P M E N T

Essential for Peak Performance in Swimming

in good condition and minimise the effects of fatigue.

Amount of CHO IntakeThe amount of CHO is the most important dietary factor affecting muscle glycogen storage. Blom et al (1987) found that a glucose intake of 0.7 g/kg every 2 hours produced the fastest rate of muscle glycogen synthesis. A glycogen storage threshold of 1.5g CHO/kg body mass (BM) at 2 hour intervals was then also established by Ivy et al (1988). It appears that the optimal rate of glycogen storage is achieved when 0.7 – 1.0 g of CHO is consumed every 2 hours in the early stages of recovery, leading to a total CHO intake of 7 – 10 g/kg BM over 24 hrs (Costill 1988; Coyle 1991).

Dietitian’s Recommendations:• 1.0 g CHO/kg body mass (~50 – 100g

CHO), immediately after exercise • 7 – 10 g CHO/kg body mass, per day to

optimise muscle glycogen storage

Timing of CHO IntakeGlycogen is stored rapidly during the fi rst 24 hrs of recovery, after this time period glycogen

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Interest in Open Water Swimming is growing. This can be seen through the continued increase in numbers of both

swimmers and coaches attending this event over the last few years. During the three days of competition we received almost 400 entries across the various events. Lets hope this trend continues into the future.

Over the 3 days we witnessed some fantastic swimming across all the ages and distances. There were many great performances and far to many to acknowledge individually, however I would like to congratulate all the competitors on the way that they handled the tough conditions and in particular the dedication shown by the younger athletes and the 25km swimmers to still take the challenge of competing in water that varied between 16 – 19 degrease Celsius.

The water temperature was a concern to many of our competitors, consequently and unfortunately this played a part in many athletes not being able to complete their events. This obviously is not the experience or situation that we want our athletes to have as we approach 2008 and the inaugural running of an OWS 10km event at the Olympic Games, however it is just one of the challenges that faces an OW swimmer.

This brings me to the point of education

2006 Open Water Swimming National ChampionshipsMONDAY 24TH TO WEDNESDAY 26TH APRIL SAW THE RUNNING OF THE 2006 FISHER & PAYKEL OPEN AND AGE OPEN WATER SWIMMING CHAMPIONSHIPS OF AUSTRALIA. These Championships were conducted at Manly Dam in Sydney and also acted as the selection event for this years’ Australian World Championship, Pan Pac’s and Oceania OWS Touring Teams.

and the need for you as coaches to make your athletes and their parents aware of some of the issues and factors that may confront them during open water events. For those of you that may be new to OW swimming, we are endeavouring to make information readily available to assist you with the preparation of your athletes for OW events in the future.

Some of the precautions, which should have been considered prior to the event in preparation for the cold, may have included the following;• In the weeks leading up to the event have

swimmers occasionally train in cold-water environments similar to those that you are expecting.

• Apply wool fat or Vaseline to the swimmer prior to the start of the race as this will help maintain body temperature during the race.

• Wear 2 caps during the race.• Consider a dry land warm up to avoid getting

in the water earlier than you have too.• Be prepared for the completion of the event,

by ensuring that the swimmers have adequate clothing, including shoes, socks and a beanie. Additionally warm sweet drinks will help once the athlete’s temperature starts to increase.Simple practices like those above can have

a dramatic infl uence on the performance of your athlete and ultimately affect the

experience that they have and the results that they may achieve.

Additionally as I mention earlier the Championship also acted as a selection event for several Australian OWS Teams. I would like to acknowledge and congratulate the following swimmers on their achievements. 2006 Oceania Championships• Nikita Barsby (WA)• Kieran Carrigan (QLD)• James Davis (NSW)• Brooke Fletcher (QLD)2006 Pan Pac’s • Lauren Arndt (QLD)• Melissa Benson (WA)• David Browne (QLD)• Ky Hurst (QLD)2006 OWS World Championships• Andrew Beato (NSW)• Kate Brookes-Peterson (QLD)• Brendan Capell (QLD)• Shelley Clark (NSW)• Trudee Hutchinson (QLD)• Josh Santacaterina (QLD)

In May these swimmers will be participating in a National OWS Event camp, which will be conducted at Kawana Lakes on the Sunshine Coast, with the aim of kick starting what will be a very successful international competitive year for our open water swimmers.

Finally I would like to thank all of the offi cials and SAL staff that made the National Championships possible. I also ask you the coaches to consider OWS as the real and positive alternative that it presents for some of your swimmers, as you have 12 months to start preparing for next years National Age OWS Championships.

MANLY

Sweden’s Ludmilla Rosenberg presents at a Swim Australia Teaching Seminar in Brisbane last month. Apart from being a medical doctor, Ludmilla also owns and operates her own Swim School.

• Swim Australia is exclusively referenced as the source for Swim Schools in this year’s publication of The Nappy Bag book – 23,000 copies.

• Swim Australia display at the Parents Babies and Children Expo – thus far in Adelaide and Sydney. Coming up in Brisbane, Perth and Melbourne. Around 15,000 of the perfect target audience attend these events.

• Swimming MATTERS to Swim Schools to distribute to the parents of their students. Lots of information to encourage re-enrolments. More coming this year.

• FULL page colour promo in the March 25 – 31 issue of TV Week.

• Fantastic infant aquatics promo on Channel 10’s national program Home Life Style during April ... Swim Australia highlighted.

• 300,000 Kids Alive Water Safety fl yers for Swim Schools – free! ... from May

• New posters for Swim Schools - Jodie Henry and Infant; Matt Welsh and youngsters; and a ‘dark’ one ... from May

• High quality display material for hire – at nominal rates – for Swim Schools doing their own promotions.

• Website optimisation completed so its no. 1 ranking is maintained with Google (used by 70% of Australians) when ‘Swim Schools’ is entered.

• Bruce Sullivan will inaugurate a ‘Master Class’ series in LSI 1 &2

• Bruce will also head up the 4th Swim WEST Conference in Perth – 26 & 27 August

• The 6th annual Swim TOUR will feature a ‘northern’ (Dave DuBois, USA) and ‘southern’ section in September. Apart from plenty on the teaching of swimming and water safety, Dave will conduct Staff Training Workshops and Janine ‘Change Management’ workshops.

• The Push Phase of the Freestyle Stroke

• Understanding how Children Remember – Implications for your Learn-to-Swim Program

• Strokes Tips – Why do so many learners have fl oppy wrists?

• Why do Children seldom do ‘No. 2’ in the water?

• Bonus Article:– Teaching Great Freestyle

– The Staggered Arm Drill– Teaching Infants 12-18 months old

Swim Tips are a fantastic tool for teachers of swimming and water safety looking to continually develop and add to their “bag of tricks”. Swim Tips contains great ideas from people like Laurie Lawrence, Alan Thompson and Barbara Nolan. The Swim Tips look at areas such as teaching, water safety, infants, strokes, development considerations and personal health and enhancement etc. To subscribe to this fantastic publication for only $66.00 for the year contact Swim Australia on the details below.

Swim AustraliaPO Box 12, Bellbowrie Q 4070Ph: 07 3376 0933Fax: 07 3376 [email protected]

Boost for Professional Development and Lifelong Learning Division

Gaining and Retaining Students Program for 2006 for Swim Schools registered with Swim Australia

Boot Camp was a tremendous success with 26 attendees – including 2 Gymnastic schools and 2

Swim Schools from New Zealand. Jeff and Penny Metzger again excelled themselves. Here’s what Susan Hargreaves from TogZone had to say,

“Jeff is an articulate and enthusiastic speaker who is keen to let you in on his world. The content was refreshing and pertinent. It was like a huge mind map of ideas and concepts that I can actually use.”

A highlight was the closing social for the ‘Class of ‘06’ which incorporated a Reunion for the Classes of ’02 and ’04.

Bring on 2008!!!

2006 Swim AHEAD

JUST OFF THE PRESS:

Swim TIPS Issue 12

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A Recipe for Illness

1Take an infant or young child with a propensity to colds, illness and disease.

2Add some warm water. This water usually has been used by others and

may contain faecal contamination, uric acid, suspended solids, bacteria, viruses, chlorine, hydrochloric acid and a scum of sunscreen and body oils.

3For half an hour, place the youngster in this fl uid, occasionally submerging,

ingesting and inhaling small amounts of pool water. Ensure the child does not wear goggles, ear plugs or stays above the water.

4Garnish with play toys that other children have handled, sucked or

chewed, and add as an option, other infants and preschoolers with colds, illnesses, carrying unknown diseases or viruses.

5Allow 5-10 days, then examine for good health.

Fortunately this recipe rarely works and we end up with a healthy child instead of an ill child. Children are more likely to gather germs from everyday activities than from swimming in the pool.

Some of the reasons why the recipe does not work in Swim School situations are:

1Children with obvious illness, infectious disease or colds are not allowed to

enter the water. This stops the spread of such ailments to other children.

2The swimming pool is adequately sanitised with Chlorine, Bromine, CO2,

Ozone, Hydrogen Peroxide or a similar agent, killing most active organisms.

3The water has a high turn over through fi ne micron fi ltration (every 1-2 hours)

which extracts suspended materials and larger sized microbes and viruses.

4The children go to the toilet and shower with soap to remove dead

skin cells, cosmetics, body oils and environmental contaminants before entry into the water.

5Children wear goggles, a clean bathing suit and a bathing cap.

6Children are not encouraged to get water in their mouth, drink the water

or spit water out.

7Pool management have systems in place to respond quickly and appropriately to

incidents of faecal contamination. Infants are wearing Kimberley Clarke’s Little Swimmers® or similar to contain any accidental spillages.

8The pool surrounds and change rooms are regularly sanitised, have disposal

systems for used diapers, wipes etc and a nappy change area with safety approved change tables (includes nylon safety straps) with written visible recommended procedures such as wiping down the change area with sanitising disposal wipes prior to every use, hence minimising cross-infection from pathogenic bacteria such as E-Coli Staphylococcus.

9The change rooms are well ventilated and have good drainage.

10Everyone washes their hands after changing nappies or visiting the toilet.

11Ear Drops are used after every session of immersions.

12An education program on hygiene and pool safety for children and

parents is actively promoted to all, beginning prior to commencement of lessons. (This has the added benefi t of promoting your swim school as a caring professional establishment interested in their clients’ wellbeing.)

13When toys are provided, they should be easily cleaned, plastic or

non-porous with particular toys allocated for the exclusive use of one child during a lesson. At the end of each lesson the toys

References:

Guidelines for Isolation Precautions in Hospitals, Hospital Infections Program, Center for Infectious Diseases, Center for Disease Control, U.S. Department of Health and Human Services, Atlanta, Georgia, 1996 Prevention and Control of Nosocomial Infections, Wenzel, R., 1987

hospitals.unm.edu/WaysGive/PatientToyGuidelines.shtml

www.diynet.com/diy/lv_household_tips/ article/0,2041,DIY_14119_2275169,00.html

# USA Department of Health and Human Services Centre for Disease Control

are immersed in a disinfectant solution and soaked for a minimum of 10 minutes, then rinsed prior to the next use. (This can be achieved by having a mesh or fabric insert in the disinfectant bucket containing 1 cup of bleach to 20 litre of water# so that the toys can be moved from disinfecting to rinsing to re-use “en-mass”. The bucket should also be safely stored with appropriate safety signage and warnings of the contents and have a secure lid). Alternate expensive technological methods such as UV light treatment or steam are also available.

Dishwashers can also do the job if the water is above 750C but be careful that the toys do not melt or get damaged! Tie small toys to the framework with twist ties to stop them fl ying around in the washer.

Water toys are regularly inspected for cuts, breakages, or any potential dangers. When not in use overnight or longer, the toys should be sanitised, hung to dry and then stored in a sealed container to maintain hygiene (stopping night-time critters from crawling all over them).

If a toy is heavily soiled mix 3⁄4 cup of Baking Soda with 1 tablespoon of dishwashing liquid and apply with an old toothbrush, then wipe clean. Rubbing alcohol works well with plastic stains. If the stain is very tough, try cuticle

remover. Allow the cuticle remover to set for 30 minutes before wiping off.

If plastic toys are stained try mixing Cream of Tartar and lemon juice, apply to the area then leave for 30 minutes.

Whatever method used, toys are well rinsed after each clean.

Good Hygiene is not only important, it is also Law!

All States and Territory Health Acts and Regulations expect that all premises meet all requirements for cleaning and sanitising. Amongst other things the legislation covers the following broad areas i. Packaging and labeling (e.g. chemical storage) ii. Skills and knowledge of all staff iii. Duty of care requirements iv. Temperature requirements v. Food disposal vi. Cleanliness and sanitising vii. Maintenance and pests

Chlorine becomes ineffective if the water temperature is above 33˚C

Most germs travel through air, whilst others are transmitted through person to person contact. A well maintained and monitored pool only poses a slight threat to a child’s health.

© David Speechley [email protected]

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What is Swimming Australia Doing?The Paralympic Development Program is in place to assist Swimmers & Coaches in their progression towards the highest level of selection onto Australian Teams & ultimately represent Australia at a Paralympic Games. Assisted funding for this program has come from the Australian Paralympic Committee (APC) & Australian Sports Commission, so let’s look at it’s basic pathway & how can swimmers & coaches get involved.

The National program looks at key focus areas of:1. Athlete Identifi cation & Talent Search

Nationally.2. Coach Identifi cation, & Aquatic Programs

available for Swimmers With A Disability (SWD) Athletes.

3. SWD Development Squads in all States & Territory across Australia.

4. Establishment of competition pathways from Local to State to National in all states.

5. Education to the General Public about the Paralympic Development Program & the Paralympic Preparation Program.

6. Development of Classes (high classes, middle classes & lower classes), Coach strengths & provide professional Development access across Australia.

Swimming Classes:• Functional Classes S1 (severe disability)

– S10 (minimal disability)• Vision Classes S11 (severe impairment)

– S13• Swimmers with an Intellectual Disability

– S14

Athlete Identifi cation:This is a process of talent searching & identifying athletes within the swimming arena. Identifi cation has been made through major

meets such as Pacifi c School Games (PSG) held in December 2005, State Association Swimming Championships, Telstra Open Championships, and School Swimming championships.

Other areas of identifi cation have been made through the Australian Paralympic Committee Talent Search Days held nationally throughout various dates & venues throughout Australia. These days are still being conducted for details on dates & venues contact Australian Paralympic Committee on 02 9704 0513.

Coach Identifi cation:The Paralympic Program is in the process of identifying coaches who have SWD swimmers within their coaching programs. Also identifi cation of pools & Aquatic programs who have SWD athletes within their centre & or program. Availability & location of such programs is still being investigated.

This program offers coaches the opportunity

for professional development through National & State camps, lectures & training opportunities as well as the possibility of selection on teams for both Coaches & Athletes.

State SWD Development Squads:All States & Territory of Australia are assisting the Paralympic Development Program with the development of State SWD Development Squads within their own states. These squads are a pathway to the Paralympic Preparation Program (PPP), Telstra SWD Dolphins Squad & the AIS Squad. All PPP squads have a national selection process that in the future will be driven by the State SWD squads.

SWD Competition Pathways:Work is being done with all states to establish competition swims for SWD athletes throughout club & state run meets, and to ensure that there are set pathways within each state for competition to National Competition.

General Education:Communication to the general swimming public is given via presentations about Paralympic Pathways, Media releases both on air & print media as well as communication through coaches of athletes & at Swim

5. Progress competitions to include State competitions.

6. Aim for the selection criteria for State SWD squads.

7. Aim for Entry times for Telstra Open Nationals & also aim for selection criteria for State SWD squads.

8. Compete at Telstra Open National Swimming Championships & Aim to achieve selection criteria onto the Paralympic Preparation Program.

From here “the Sky is the limit”.For further information on the Paralympic Development Program contact: Wendy Ross – Paralympic Program Development Offi cer - Swimming Australia Ltd email: wendyross@telpacifi c.com.au or Melanie Jenkins – Paralympic Program Coordinator - Swimming Australia Ltd email: [email protected]

State Swimming AssociationsSwimming Australia – 02 6219 5600Swimming WA – 08 9328 4599Swimming SA – 08 8269 5595Swimming Victoria – 03 9686 5222Swimming Tasmania – 03 6211 3080Swimming Northern Territory – 08 8981 5483Swimming NSW – 02 9763 5833Swimming Queensland – 07 3390 2011

Centres. Paralympic Head Coach – Brendan Keogh provides updates on the Paralympic Program annually, at the National ASCTA conference.

Productivity of the Development Program so far:• National Workshops for both selected

swimmers & Coaches.• National team, domestic competition for

selected Swimmers & Coaches.• National Lower class camp & education

development of lower classes for inclusion as well as Coach professional Development of the Lower class athlete.

• State based workshops for developing Athletes & Coaches.

• State based camps for SWD State Squads, Athlete & Coach development.

• Local talent identifi cation assistance.

The Basic Pathway:1. Start Swimming in a squad with a qualifi ed

coach & work with the guidance of your qualifi ed coach on sessions & program.

2. Join a swimming club through your State Swimming Association.

3. Go through the classifi cation process – contact your State Swimming Association.

4. Compete at local carnivals & specifi ed meets.

Pathways in Paralympic Development!

Starting at Basics!


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Swimming Australia has partnered with ASCTA to develop the GO Club

concept into the implementation of the following three delivery programs:• GO Club PB• GO Club Forums• GO Club “Come n Try” events

GO Club PB – Helping clubs reach their Personal BestThe aim of this program was to establish a standard for our swimming

clubs to measure not only what they are doing in the water, but how they operate

administratively to provide the environment for our champions of today and tomorrow.

GO Club PB is a club measuring tool for clubs to review their operations across fi ve key areas;• Membership - The ability to attract and

retain members across all age groups• Administration - The effi cient and effective

club operation and communication• Activities - Measuring participation of

members from club nights through to the National Championships

• Coaching, Offi ciating & Club Development - Looking at Coach to Swimmer Ratios and the number of qualifi ed offi cials

• Marketing and Promotion - The clubs ability to promote their club and attract sponsorship through the effective use of Newsletters, newspaper articles and web pages.

As an incentive for the completion of the GO Club PB workbook, clubs were offered eligibility to apply for the Telstra Swimming Assistance Fund, with up to $5000 worth of essential equipment provided by Telstra and the Swimming Foundation.

In the fi rst year of GO Club PB we received 227 completed workbooks with 14 clubs achieving Silver, 52 achieving Bronze and 104

receiving the Green level. It shows that there is still room for improvement in each and every club in Australia. Each club completing the workbook received a poster showing their results compared with the State and National averages for each question in the workbook. There were also posters for pools, stickers for existing materials and electronic versions of the logo to be displayed on web pages and future club publications.

As you would have read in last months “Swimming in Australia” Carey Aquatic, a club operating out of Melbourne, Victoria used the GO Club PB as the guide for their club retreat to celebrate what they do well and address areas that they need to improve. It’s a great tool for clubs to assess their current position and where they want to go in the future.

The information gathered from the GO Club PB workbooks was collated and educational modules have been developed to assist clubs address all areas.

GO Club ForumsGO Club forums have been developed in conjunction with ASCTA for the delivery of the educational material and services to swimming clubs. GO Club Coach and GO Club Admin modules have been developed and are available for clubs to access through the forums.

Each State Swimming Association has agreed to, brand their club development activities GO Club and offer regions, districts and clubs the opportunity to host forums in their area in return for funding and resources from Swimming Australia. The following delivery model was proposed.

The GO Club Coach module contains the following units• Introduction to GO Clubs role in Coach

Development• Skills needed in the role of a Club Coach• Setting a Program Vision• Staff Development• Team Image• Club Coach and Parents working together• Strategic Planning workshop• Memorandums of understanding

– Establishing an agreement of service

The GO Club Admin modules that are available include;Swimming Club Governance, Structure and Committee roles and responsibilities;• Best practice club governance principles• What structure does your club have?• What structure does your club need?• Roles and responsibilities of committee

volunteers

Planning for success• The smart club checklist• Club purpose statement• Goals (Key result areas)• Strategies / actions• Responsibilities, resources and timelines• Putting it all together• Putting the plan into practice• Reviewing the plan

Easy budgeting for swimming clubs• Why fi nancial management is important• The role of the treasurer• Taxation issues• Assets and liabilities• Making things easy• The 10 commandments of swimming club

budgeting

Getting the right coach• Recruiting the right coach• Coach selection processes• Monitoring coach performance• Coach education and training• Memorandums of understanding and what

to include

What is GO Club?

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GO CLUB AND GO CLUB COACH IS THE BRAINCHILD OF ASCTA AND PARTICULARLY ITS PRESIDENT, ROHAN TAYLOR TO HELP DEVELOP THE SWIMMING CLUBS OF AUSTRALIA.

Marketing and promotion for your swimming club• What is marketing?• Who carries out the marketing?• Planning club marketing and promotion

activities• How to work best with your local media• Your web page• Sponsorship• Fundraising ideas• Government grants, where to fi nd them and

how to win them

Recruiting and retaining members• Why do people volunteer?• Why do people NOT volunteer?• Why do members leave?• The volunteer management model

Easy risk management for swimming clubs• What is risk management?• Risk identifi cation• Risk assessment• Risk reduction• Putting it all together

(The risk management plan)

How to run an effective club night or small meet• Roles and responsibilities of meet volunteers• Meet planning and preparation• Running the meet• Reviewing the meet

Meet Manager and Team Manager training• Submitting meet entries• Handling your clubs results

All the above modules are available for swimming regions, districts and/or clubs to implement into a GO Club Forum day or weekend, enabling the area to choose the modules most relevant to their situation to be presented.

GO Club “Come n Try”These are events either held in conjunction with GO Club forums or other State Swimming Association or Regional activities to attract new members to our sport. They will include athlete and coach appearances, fun games and clinics, targeting schools and Learn to Swim Centres.

Club Development to International Success... It starts here!

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SunSmart Get in the Swim

The SunSmart Get in the Swim program is Swimming WA’s initiative to link schools with

swimming clubs and provide a feeder system from grass roots swimming into elite swimming.

The SunSmart Get in the Swim program, completed its third year, and involved three separate programs in 2005/06: SunSmart Breakfast with the Stars, SunSmart School Swim Clinics and SunSmart School Swim Squads.a) SunSmart Breakfast with the StarsThe SunSmart Breakfast with the Stars was conducted in December, 2005 to launch the start of the summer swimming season. A total of 211 people, of which, 183 were students and 28 were teachers attended an informal breakfast at Challenge Stadium. 14 metropolitan schools and 2 country schools participated in the breakfast.

Three of Western Australia’s elite swimmers: Lara Carroll, Athens Olympian, Eamon Sullivan, Athens Olympian and Jennifer Reilly, Athens Olympian were invited as this year’s guest speakers. Bill Kirby OAM, dual Olympian and previous breakfast star, joined the morning as the MC for the second year. Students ranged in age from 8 – 17 years, a small percentage of participants were club members with the majority being novice swimmers

WA’s School Recruitment Program

who participate in school swimming carnivals.

Lara, Eamon and Jennifer were invited as guest speakers to

talk about their experiences as junior club swimmers and promote the SunSmart message. The focus of their presentations was about how they became involved in swimming and their experiences as club members.

The SunSmart Breakfast with the Stars has become a very popular event on the school calendar. All participants received Swimming WA’s club brochure containing information about our clubs.b) SunSmart School Swim ClinicsSwimming WA conducted SunSmart School Swim Clinics in Term 1, 2006 in both metropolitan and country schools. A total of 638 school swimmers participated in 20 clinics across the state with 389 swimmers at 12 clinics in the metropolitan area and 249 swimmers at 8 clinics in regional areas. 460 of the participants were primary aged children and 178 were secondary school students. Age groups ranged from 9 to 16 years with swimmers in Year 4 to 12 at school.

Clinics provided professional coaching opportunities during the school swimming season, complementing existing school aquatic programs. Clinics provided an opportunity to improve swimming skills including starts, turns, fi nishes, relay changeovers, race strategies

and techniques in the lead up to school and interschool swimming events.

All participants receive Swimming WA’s club brochure which contains information about clubs across the state, their coaches, training venue and contact details for obtaining further information. SunSmart School Swim SquadsSwimming WA conducted structured training sessions for nine (9) school swim schools across in metropolitan and regional areas in Term 1, 2006. The program consisted of two sessions per week for six weeks. 285 swimmers participated in the school squad program; swimmers were a mixture of primary and secondary school students aged between 9 and 16 years in Years 4 to 12. The program concluded with each squad participating in their local swimming club time trial with clubs being able to recruit these participants as new members.

Metropolitan schools involved in the program were St Anthony’s, Warwick Senior High School, City Beach Primary School, Lumen Christi College, St John’s Primary School, St Muchin’s Primary School and St Andrew’s Catholic Primary School. Regional schools involved in the program were Kearnan College, Manjimup and Bunbury Cathedral Grammar, Bunbury.

Schools and swimming clubs were linked with school squad swimmers attending a club time trial as an introduction to club swimming as well as providing our clubs with an opportunity to recruit new members. Of the 285 swimmers who participated in the school squad program, 80 attended a club time trial. Swimming clubs recruited 1.25% of these attendees as new members, similar to last year’s statistics where clubs recruited 1.3% of swimmers who attended their time trials.

South Australia’s Olympic swimming coach Glenn Beringen presented coaching courses in Papua New

Guinea in both Port Moresby and Lae on behalf of Swimming Australia in April, 2006.

Beringen deputised for National Youth Coach Leigh Nugent in presenting a combination of Green and Bronze Licence Courses to recognized and developing coaches in both centres.

Almost 40 coaches and swimmers took part in the courses aimed at developing the standard, depth and quality of coaches in PNG.

Trans-Tasman Series – Adelaide / Wagga Wagga / Canberra: 2006South Australia has for the fi rst time been selected to host the fi rst two meets of the 2006 Trans-Tasman Series. The entire National Fisher & Paykel Flippers squad will be selected to represent Australia for this prestigious series. The Trans Tasman series has been instrumental in the development of many of Australia’s current crop of champions on the National Senior team. In the series, the Australian Team

swimmingis divided into two teams - Australia green & Australia gold - which compete against each other and against a national team representing New Zealand. From Adelaide the team will travel by road to Wagga Wagga for the next two competitions. The fi nal road trip will transport competitors to Canberra for the fi nal two meets of the series.

The Trans Tasman series has been designed to assist swimmers in developing important competitive skills including traveling, racing and maintaining high standards of performance under stress and fatigue. It is the fi rst occasion where swimmers enjoy the honour of representing Australia and gain experience in the functioning, routines and operations of an Australian touring ream.

Swimming SA invites you to come and witness fi rst hand the future of Australian swimming in action in what has become the nation’s most exciting competition for the country’s emerging elite.

Meet Details Date: Sunday 4th June 2006Venue: Adelaide Aquatic Centre Time: 8am – 11am (Meet 1) & 4pm – 7pm (Meet 2)

Swimming SA is seeking the services of volunteers to assist with conducting this unique event. If you would like to assist in a voluntary capacity, please contact the Swimming SA offi ce on 08 8269 5595.

Swimming SA Targets Disability AreaSwimming SA has received State Government funding assistance to design and implement training and competition programs for athletes with a disability. This pilot project initially will be offered at State Swim Golden Grove, Morphett Road and Seaton. It aims to further increase the opportunities for participation in swimming for athletes with a disability.

For further information, please contact Michelle Doyle, Participation Development Offi cer, Swimming SA on (08) 8269 5595.

The seminar was a huge success with over 130 participants attending the seminar and a further 20 on

the waiting list. The presenters, Leigh Nugent, Bronwyn King, Lisa Stevens, Andrea Pruscino, Carol Fox and Giaan Rooney all did a spectacular job providing a wealth of

information for our female swimmers, their parents and coaches in attendance. Swimming Victoria and ASCTA(V) are already

Winning with Women Seminarplanning our next joint seminar for sometime in Sept/Oct so stay tuned for further updates.CPR CoursesSwimming Victoria has recently formed an agreement with Ambulance Victoria which provides a variety of benefi ts to our Swimming Victoria members including discount attendance at CPR courses. Ambulance Victoria has tailored the CPR Course to the aquatic environment for our teachers, coaches and parents’ working on pool deck and Swimming Victoria has set several dates in

2006 for these specifi c courses which you can enroll directly through Swimming Victoria;• Saturday 19 August• Saturday 29 October• Saturday 16 December

Also all Swimming Victoria members can enroll in any Ambulance Victoria CPR Course in the state and receive a 10% on the course cost by quoting their SV membership number.

Further details on the CPR Courses can be found on the Education & Training Calendar at www.swimmingvictoria.org.au


Spreading the word of


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

N E W S

July 20061 European Open Water Swimming Cup #3 France1-2 ASCTA Victoria Development Conference and Expo Mentone - VIC1-2 Telstra Grand Prix 2 Brisbane - QLD6-9 European Junior Championships Spain7-12 Oceania Championships Cairns - QLD 8,9,15&16 Silver Licence Coaching Course Challenge Stadium, Perth - WA 9 Marathon Swimming World Cup #10 Serbia & Montenegro 15 Marathon Swimming World Cup #11 Macedonia 15 European Junior Open Water Swimming Championships Germany 16 European Open Water Swimming Cup #4 Germany 26-6 Aug European Championships Hungary 22-23 Victorian Open & SWD SC Championships Melbourne - VIC 22-30 WA State Open SC Championships Perth - WA 29 Marathon Swimming World Cup #12 Canada

August 20064-17 11th FINA World Masters Championships San Francisco 5 Marathon Swimming World Cup #14 Italy 12-13 Green Licence Coaching Course Proserpine - QLD 12-13&20 AUSTSWIM Teacher of Swimming & Water Safety Course Mentone - VIC 12-13 Green Licence Coaching Course Mentone - VIC 12-13 Bronze Licence Coaching Course Mentone - VIC 12-13&19 AUSTSWIM Teacher of Swimming & Water Safety Mentone - VIC 13 European Open Water Swimming Cup #5 Spain 17-20 Pan Pacs Vancouver 19 Green Licence Coaching Course Chandler - QLD 19 CPR Course Mentone - VIC23-27 1st FINA World Youth Swimming Championships Rio de Janeiro 25-28 Telstra Australian Short Course Championships Hobart 29-3 Sep World Open Water Swimming Championships Italy

EventsCalendar of

record-breaking coaches share joint honours...6-7 cotterell and widmer share top coaching honour –...

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