Competitive Swimmer
The Magazine For Those who Believe Swimming Faster is fun!
New VR Stroke Training
BackStroke Example inside
Top 3 most improved Men’s college teams ranked by improvement, not points.
- Ross Gerry: Expert stroke coach
- Katrina Radke: 16,000 Fly???
- Ray Looze assesses NCAA‘s
Do you Get it yet?
Bowman is Putting on a Clinic, again!
This time it’s with Marchand.
His focus on prioritizing underwater preparation and other meticulous planning and execution was obvious with Phelps; but we have to get it by now with Marchand taking no more than 11 strokes in a 4:02 500. Let’s watch and learn together inside...
Biomechanics
Psychology: Nir Ayal says we’ve got ADHD wrong
Mind Over Water
Character
May 2024
Competitive Swimmer
May 2024
The Magazine For Those who Believe Swimming Faster is Fun!
- The last issue promised the analysis of Bowman’s effectiveness, showing Phelps and Marchand, but by the end of April, we weren’t done. This edition has it!
- The breaststroke loop for your VR Stroke sets in Train Your Brain are getting made.
- Our sport offers plenty of challenges to focus upon with technical improvements.
- It’s crazy hard, but it’s really fun!!
- Want to help write, interview, and edit? Or would you like to show off your team or speak to 10,000 readers? I’d love to hear from you!
- PRO subscribers, get more this month.
- Pay attention to the Train Your Brain collection. It comes with your subscription. Get your swimmers headsets. We suggest homework between practices. Pay attention to improvement rates. Yours will soar compared to anyone not using the concepts of neuroplasticity.
- We are focused on the future and are still learning from the past. Oh, and we have a great interview with Roric Fink already done! I just wanted to fulfill the promise of the April May issue right away, so here you go! Enjoy.
Steve Friederang,
Publisher
Here’s us making stroke content. NEW monthly content is now FREE for subscribers! www.competitiveswimmermag.com
swimming faster
is funny.
Going to a qualifying or champinship meet this summer? Bring some comedic relief. There’s a time for nervousness and adrenaline for sure, but those who stay amped for hours or days lose to those who can stay loose until and maybe even when it’s all on the line.
“NCAA is harder than the Olympic Games”
“Refs weren’t calling the 15 meter rule.”
Steve Friederang
Lerning from Bowman
Assessments and Ideas PART 1 -- PART 2 IN JUNE EDITION
Bob Bowman is an extraordinary coach. His personality is very well suited for his profession. There’s only one of him, but, when I mentor coaches I tell them to be themselves; that many types of people get extraordinary results.
The point I’m making in this video is that the environment you build, though adaptable to the talents and motivation of your athletes, should aim at providing the best chance of success relative to hydrodynamics, physiology, and biomechanics. Doc Counsilman said he always bet on the psychologist over even the biomechanist and physiologist. I’d also bet on the one who teaches faith. It’s obvious by results, not just times, but the WAY those who swim for him, that Bowman builds iron and concrete foundations into his team’s fluid atmosphere. Watch and learn and then take action based on your talent, principles, and personality. And measure everything. Need help? That’s what we’re doing here -- Subscribe.
Coach Clinics
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Top 3 Finis Products we sell and service
CS magazine is a collection of expert coaches and inventors ourselves. We sell and service these Finis products because we ourselves use them. No one will beats our price and beating our combined expertise is impossible.
Track Start
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We own a swim school, so we know these are great! We can help you with teaching ideas too
2024 NCAA’s
Ray Looze
By the time Crooks and Liendo leave they will probably break Caeleb’s record. An 18.9 almost didn’t score”
“No one was going to beat AZ this year”
“We’re not even close to see what the limits of underwaters are”
“You can see Bob’s evolution as a coach too.”
“NCAA is harder than the Olympic Games”
“The Chinese are cheating their asses off”
“Refs weren’t calling the 15 meter rule.”
“Breast is doing some amazing stuff. “
Ray Looze
Indiana University Head Coach
NCAA’s were wild, fast, and fun. We’re pretty sure Indiana might have been second if Hafnaoui would have stayed. Even without him, fourth in the country isn’t half bad! In this quick interview, Coach Looze talks about the Championsips, from the perspective of someone who dreams and works on winning them!
ASCA President
Mike MurrAy
Value systems are changing in society. We need to figure that out
But coaches aren’t utilizing the information
Mike Murray
President of ASCA
How he started, what he thinks the American Swimming Coaches can do and does do; the improvements of USA Swimming Data, etc. He’s also Head Coach of Victor Swim Club
I don’t have a lot of 10 and under parents in our program that are willing to sit though two days of four to five hour meets
I think we (swim coaches) need to be teachers first
I haven’t been the best dad -- we need to address coach’s hours, mental health , etc.
Competitive Swimmer
magazine
We’ve got ADHD Wrong
Master Coach
Katrina Radke
I’m a big fan of Tony Robbins
I went a 16,000 meter fly one day. Took me 3.5 hours. I still swim and love it.
Shout out to Mary T!
Book: Be Your Best Without the Stress
Let’s do a group call with the greats from my era!
Let’s do a group call with the greats from my era!
Katrina Radke
Olympian, Psychology Professor
Katrina Radke started swimming in Minnesota as a Morris Tiger Shark, but her family moved near Philadelphia when she was young and she starred as a swimmer at Germantown Academy, graduating from the prep school in 1989. She then swam at U Cal Berkeley, where she earned a degree in international business and ethics. Radke was on the US National team for seven years, making the team when only 14-years-old.
Radke later became a therapist, a psychology professor at Foothill College, and a peak performance and health coach. She earned a masters’ degree in marriage and family therapy from Southern Connecticut State University. She also has worked as a motivational speaker for corporate, educational and public events, working with physicians and other health care providers. Radke returned to masters’ swimming in the 2010s and has set several age-group records. She and her husband Ross Gerry run a peak potential and health business.
Olympic Results
hello & welcome gabor nagy
Gabor Nagy is our point guard and coach in data. His is an outstanding swimmer too!
Each month we’ll help you with data that might inspire even better motivation and results!
Lets Get Started
Data
Gets us truth; makes us faster!
Numbers
Will make us all better
Every day we at CS mag work on getting you more of the truth
Since 1995 I’ve been using data to help motivate swimmers and their coaches by letting them know what “good” is. Good includes talent, for sure. But, we have little control over talent. What we can control is fitness, stroke, and hard, determined, correct work. Thanks to our data team, and mostly to Gabor Nagy, our brain leader and hard worker for putting together data in a usable format late into the night after work. Gabor is awesome. Coincidentally, his son, Chris, was one of the most improved milers in the USA this year. Thanks also to visionary Joel Shinofield and Corey at USA Swimming.
On the next page ,will see just a hint of the data we have from age group though the world best this year and over many years.
We are focussed on percentage improvement and how much swimmer slow down from distance to distance. We’re also interested in the relationship between events, how college and non -ollege swimmer’s improvements compare and so much more. MUCH much more to come!
Learn More
www.competitiveswimmermag.com
NCAA, aG, and world improvement
On the next page -- the most improved College Teams Event by Event
Are you Most Improved!
College
Which colleges improved which events the most? We’ve got it!
International
Top 10 most improved Nations by event!
every
aspect of data to make swimming faster fun
US Age group
What’s the norm for each age and event and who is improving most? Thank Joel at USA Swimming too.
How can you do better?
We’ll show you how to track, how to post, how to motivate and use your time and resources better
This month:
Most improved Colleges by Event
men’s team’s improvement by event when swum both seasons:
2023-2024 (By Percentage)
Master Coach
Ross Gerry
I’m a big fan of Tony Robbins
I wanted to be a hockey player
I wanted to be a better coach than I had the opportunity to be as a swimmer
We run a business now called We Coach For You in the Minnesota area.
I use one of your large FAST Paddles in one hand and a yoga ball in the other to teach freestyle.
I am a fan of isokinetics just like you are.
Ross Gerry
Expert Stroke Coach. Associate Head Coach Stanford for 10 Years
Co-Owner Olympian Performance, 35 years Coaching Age Group-College Swimmers from learn to swim to Olympic Champions! CSCS certified Olympian Performance, Inc. Olympian Performance, Inc. Apr 2006 - Present · 18 yrs We work with athletes, mostly swimmers, to empower them to reach their goals, through consistent and specific strength, flexibility, in-water technical training, and sport psychology work. We cover everything to do with competitive swimming including goal driven race planning, nutrition, proper stroke mechanics and tempos and more!We work with athletes, mostly swimmers, to empower them to reach their goals, through consistent and specific strength, flexibility, in-water technical training, and sport psychology work. We cover everything to do with competitive swimming including goal driven race planning, nutrition, proper stroke mechanics and tempos and more!
Gaines and Feres
Two of the best stroke coaches you’ll ever meet teach freestyle foundations to masters swimmers.
“NCAA is harder than the Olympic Games”
“Swimming has changed dramatically, but the foundations haven’t”
MySwimPro
Subscribe and learn
We have interviewed Feres and I can tell you, he knows his stuff! His app, his site, his camps -- all are so right on and cool.
And Rowdy hasn’t forgotten a single thing he learned from great coaches like Richard Quick, who took him under his wing when Rowdy was seventeen years old. What a perfect ambassador for our great sport, buth technically and spiritually. .
“NCAA is harder than the Olympic Games”
“Swimming has changed dramatically, but the foundations haven’t”
Jon Urbanchek
Missed but his legacy lives!
Keep It Moving -- the way and direction Jon did!
By the time George Block convinced me to do interviews as part of Competitive Swimmer Magazine, I was past my opportunity window to intervew John Urbanchek. So I thohght we’d show you this interview with ASCA’s President, Coach Mike Murry, as he interviews Jon on the Fitter and Faster Platform.
As Professionals we need to lead this important solution too.
5 Layers
of Protection
Protect your future swimmers from drowning
I joined this organization this year. You should too. I’m so proud of the job I do as a coach leader. You should be too. But we should be qually embarrassed that more children drown than any other cause of death. Share this video and the one on the next page with everyone! Do all you can do have every one of your competitive swimmers teach lessons until the drowning rate in your community is zero. If I may assist in any way, please ask. Steve Friederang, coach and publisher
Train
Train
your
Brain
Brain
It’s called Neuroplasticity. It’s the fastest way to learn. Used by many Olympic Swimmers; more than you know. Now that VR headsets are just $20, it’s your turn! The content is the key. If you subscribe to CS Magazine, you’ll get mastery loops free. It’s fun. It’s amazing. And you will be too! You will master each start, underwater, event, turn, and finish. 100% focus for five minutes at a time.
5 Minute loop
Focus on masering
Practice Dark
Review/repeat
Goggle inserts
as needed
That’s you!!
Wow.
Train
Train
your
Brain
Brain
Even Smarter
Finis Smart Goggles
Free inserts
Free VR Headset
Call Direct 800.999.0824
Only for CS Subscribers
As Professionals we need to lead this important solution too.
Share this
and tell everyone that not having a child able to float from a fall in the pool by 3 is child endangerment(“Willfully permits or causes a child under their care to be injured”). Pull no punches in this fight for child survival.
Drowning is preventable and we professional leaders are responsible.
Protect your future swimmers from drowning
I joined this organization this year. You should too. I’m so proud of the job I do as a coach leader. You should be too. But we should be qually embarrassed that more children drown than any other cause of death. Share this video and the one on the next page with everyone! Do all you can do have every one of your competitive swimmers teach lessons until the drowning rate in your community is zero. If I may assist in any way, please ask. Steve Friederang, coach and publisher
Train Your Brain
Fundamentals
The Headset and optional headphones or earpods are meant to help isolate you with the movement you are mirroring onto your brain. The music in the background is sort of white noise to relax you for the “messages” you will send your neural system. Optional voiceovers aim your attention -- there is value in both and the choice is individual.
As a Pro Subscriber you will get access to loops representing every motion swimmers make as part of your subscription, from all angles underwater, dryland, drills and more. You will also have access to Steve and his team to suggest videos or to have us use yours. If you don’t own a headset, we sell them for $19. They work with any phone.
We are accountable so you’ll also be able to compare your rate of improvement with the world and National norms. If it’s working let’s go! If not, let’s change.
Sample VR Backstroke
Use either your Meta/ Apple/ or inexpensive headset with your Phone
Next Month sample free with no voiceover
Subscribe for hundreds of Neuro training loops
Train
Your
Brain
“Swimming”
Bibliography
What our readers are reading this month
You are what you read, watch, and who you hang with!
Bowman: The Golden Rules
Doidge: The Brain That Changes Itself
Foer: Moonwalking With Einstein
Reese: Coaching Swimming, Teaching Life
Maglischo: A Primer for Swimming Coaches. Volume 2: Biomechanical Foundations
Books, Videos, and more to keep growing as a Leader
CS Magazine
The First Five Days of Coaching
Let’s say you took over a team and wanted to develop a good foundation. Here’s some thoughts on the first five days. Next month we’ll talk about the second week where you build an heroic training atmosphere.
Names and Count
Educate and Time Free
Educate and Time Back
Educate and Time Breast
Educate and Time Fly
Know your swimmers (or know them better). Swim Goals, experience, personal goals too.
Count strokes for one lap. Then do it again. Have them call out their count. Then do it again. Write those counts down and post.
Show an underwater video of Free. Have them count strokes.
Teach ankle stretches. Show them EVF on land and have them mimic your EVF “wave”.
Count free strokes again. Write down those who improved. Ask about what they saw in the video they are now attempting to do. Teach, don’t tell. Be socratic.
Show an underwater video of Back. Have them count strokes.
Teach more ankle stretches. Ask who did them on their own.
Count Free and Back strokes again. Ask about what they saw in the video they are now attempting to do. Teach, don’t tell. Be socratic.
Show an underwater video of Breast. Have them count strokes.
Teach more ankle stretches. Ask who did them on their own.
Count breast and Back strokes again. Ask about what they saw in the video they are now attempting to do. Teach, don’t tell. Be socratic.
Show an underwater video of Fly. Have them count strokes.
Teach more to pull without kicking, no equipment, keeping the ankles and hips on top and time a 25 of this pull. Ask who did them on their own.
Count Breast and Fly strokes again. Ask about what they saw in the video they are now attempting to do. Teach, don’t tell. Be socratic. Listen and build next week’s curriculum on what’s needed.
Give weekend homework.
WHAT WE DO
In 2006 the OSS had 300 members. In 2022, our website had 1.3million unique visitors and our membership in 2023 is over 200k. Our activities, networks and information is accessed by members from at least 25 countries around the world. Over the years we have enhanced access to open water, provided resources to the community, formed networks (local, national and international) and held popular events, all to contribute to the art, science and culture of outdoor swimming.
Swimmer
Competitive
new!
- Be uncommon
- No one expected Marchand to win the 500 underwater. Your turn.
- Use the skill not the drill
- Kick? Sure! But count the kicks. Time and track. Don’t just drill.
- Attack
- Have a plan to win. Out fast, out clow, draft, back fast, or middle -- have a plan to win and to improve.
- Focus
- What you pay attento is what will improve.
- Practice swimming as if your life depends on mastery. Most won’t. Winners do.
Listen for coaching clues from masters in another dimension.
Mirror Stroke
The science of Neuroplasticity is now available to swimmers of all levels and coaches of all swimmers. Watch a loop of a perfect turn again and again until you feel you’ve mastered it -- usually about five minutes at a time. The learning (and improving) curve in unbelieveably fast. You’ll see much more about this in April’s issue of CS Magazine, You will get content as part of your annual subscription! COMING:Hundreds of ideal swim clips. Need a VR Headset? Just $15 or use your own. This is so cool. We’re already uploading videos.
Perfect mental images build perfect movements
One motion repeated as many times in five minutes as you might see in a lifetime!
Veritasium’s
How Dr. Derek says people learn.
Think about this. Then, take action. Your success impacts hundreds of others.
Derek Muller
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July 19-August 1 Riverside Swim Stadium
36 lanes (LC and SC), UW video, SwmGym, All 17 events, tacking, etc.
Steve Friederang, Mark Schubert, and more!
CSSwimCamp.com 800.999.0824
How your swimsuit can help you get on the Olympic Podium
Or whatever podium you might not get to in a Conventional Swimsuit
Now, not that I agree with ANY of these performance doping suits and never have, but in case someone else is using them, here’s some ideas someone might try to ive your suit even more hydrophobic qualities
- Use a spray like this in the wash: https://www.youtube.com/watch?v=t_jOnQfOsDE
-
Swimmer
Competitive
new!
The Dual Smart Swim Tower
Michael Friederang M.S.,
Lead Engineer
- Specific
- Get stronger in swimming... while swimming.
- Adjustable
- Distance from 5 to 25m
- Resistance with water or weights
- Measurable
- Sprint time
- Endurance
- Correlate to races and test sets
- Fun and Competitive
- “Handicap” races head to head or track power and improvement
- Team records kicking, pulling, sculling, dolphin to 15 and dozens more!
- Side stroke video under stress.
Swimmer
Competitive
new!
The Dual Smart Swim Tower
Michael Friederang M.S.,
Lead Engineer
Those coaches and teams who follow this book, Progressions For Athlete Development, give their swimmers a wonderful opportunity to fully express their talent. In my opinion it’s the best publication USA Swimming has done for rank and file coaches and teams. We’ll be visiting these principles, in a progressive way, over the next few months. We looking for teams who provide the best example of working with the whole athlete from the first day on the team to masters.
Swimming is wonderful because no one can prevent you from improving at your fastest rate. No defense; everyone “plays”. It’s simply the best sport in the world!
Swimmer
Competitive
new!
Happiness studies and conclusions
- Long Term Studies
- Happiness is associated with relationships, money, exercise
- How to live happy
- Spend time with friends, family
- The trend is less; buck that trend
- Lonliness is enemy
- It’s not being alone; it’s the feeling you would like to have more connection but lack it.
- Veritasium
- 15.3 million subscribers to Dr. Muller’s smart channel. 2.5 billion views as of March 2024. People like smart topics and people. Who knew!?
Dryland
Contact Steve@competitive Swimmer.com
for zoom or in-person sessions
Steve‘s CoachUp Profile is HERE:
If you‘re on a team, ask your coach for private sessions. Coaches, be prepared, but charge what
well for the value you provide.
You can also contact Coach-up, the company Steph Curry helped found which matches experts with athletes for one on one instruction.
Ankles and Feet with Dr. Liaga and Steve Friederang
This is a World Swimming Coaches Association sponsored presentation.
Neuroplsticity 101
Jeffrey Schwartz
He tells us where habits lie in our brains
He educates us as to how to change bad ones and how to instill good ones.
He reminds us our minds are not us and we can decide to be in control.
Dr. Jeffrey Schwartz
How Habits Are Formed
The concept of plasticity is the foundation of using a headset which blocks out other sights and sounds and helps us key in on mastery of motions we need to reach our potential.
Swimfast Rotating swim Bench
Actual coaching session with the inventor of adjustable width and rotation on a swim bench, coach Steve Friederang. We have a slightly used SWIMFAST™ for sale for a $400 discount. Contact us at Steve@competitiveswimmer.com
JUmp In The Pool
CS Swimmer mag
The Art
The reason
The fun!
Friendly Fires
Equipment Ideas for a new season
01
Land
Leaper
Rotating electronic swim bench
Isokinetic Minigyms
Tubing and bands
Kicker
Fankle, Mini, and Team versions
Hankle
Dorsi stretcher
Wrist and hand
Rice Bucket
02
Water
Smart Tower
CS Tower with distance stops
Tug of War
Cloth covered bands
Power (springs)
Power Tower
Inner Tubes
Whisbie*
03
Video, Audio Coaching
Eyeswim
Video Cart
Bottoms Up with (cam)
Real time phone video for coach
Underwater speaker
Swimmunicator
Tempo Trainers
Educational Equipment Ideas: They only master what they KNOW
01
Classroom
What I use:
Macbook Pro
Projector or displays (TV or computer)
Sound
Tables and chairs
Pencils and notebooks
Lots of links to model swimmers
SD cards and Airdrop of above and underwater video of the swimmers
I use Objectus to show them side by side.
Tests and quizzes
Rewards.
02
Software/apps
Quicktime
Objectus Studio
Cool Coach Ai (coming the first quarter of 2024)
03
Materials
Stroke Report Card
Goal Card
Percentage chart
Pace Chart
Time standards
Web sites and e-mails for during class, between days and after the camp.
Mastercoach
Example training sets
4x400
3 easy
4th as fast as possible
1500 pace +1 second
3x300 first 2 easy
then all out for 400 pace +1
2x 200's
1 easy
1 fast 200 pace plus 1
Every 3-6 weeks
Example training sets
50's interval decends
50,
49.
48
47
until you miss the interval
should get you down to your 400 pace
8x100's@8 (from Urbanchek)
Next Page PREDICTOR Sets...
Bud McCalister
Interviewed by Paul Newsome at SwimSmooth
If you wade through the sound problems you’ll learn a lot from this amazing coach
Predictor Sets
Bud McCalister’s Predictive sets differ from Bob Steel’s sets published in past issues of Competitive Swimmer Magazine. Predictor sets are motivating, can be frustrating, but keep swimmers on task in the sets and land exercises that lead to better tracks and increase the chance for great meet performance when it matters most.
1
100 Meters
- 20 x 25 @ 1:00 – 100m speed & Stroke Rate
- 8 x 50 @ 1:30 = aiming to go 2nd 50 of 100m Personal Best
2
200 Meters
- 4-6 x (3 x 70 + 130 easy) 210m of fast trying to go faster than 200m Personal Best
- 3 rounds
- 200 easy @3:30
- (3x 100-1:15-1:10-1:05 (or whatever interval they can go to – 1:30-1:25-1:20) all sprinting
- The 3rd 100 trying to hit their 2nd 100 split in their 200.
400 Meters
3
- 4 x broken 400m @10:00
- 1. Dive 200 @3:00
- 2. Push 100 @2:00
- 3. 2x50m Push @1:00
- 40x50m
- 16 every 4th fast @:45
- 12 every 3rd fast @1:00
- 8 every 2nd fast @1:15
- 4 all fast @1:30
800-1500 Meters
4
- 40x50m 1500m pace @:40
- 4 x 400 @ 6:00 – 1500 pace
- 3 x 300 @ 4:30 – 800 pace
- 2 x 200 @ 3:00 – 400 pace
- 1 x 100 – 2nd 100 of 200 pb
- When to do these? How Often? How close to big meets? More on this in future issues
CS Magazine sponsor
The Team
“Fankle”
Improve daily, measure weekly
Better kicking in events;
Unbeatable underwaters
Less injury
www.competitiveswimmer.com 800.999.0824
CS Magazine sponsor
The mini Fankle
Affordable
etter kicking in events;
Unbeatable underwaters
Less injury
www.competitiveswimmer.com 800.999.0824
Biomechanics:
The Scientific Study of Human Motion
State of the Art from the European College of Sports Science
10
Reasons to swim
Biomechanics:
Wired Magazine
Science of Swimming Freestyle
If you have a great eye, you will still some things to “fix” or to change for your own stroke. But the point isn’t perfection as a “product” but as a road to commit to versus just showing up and showing off.
CS Magazine sponsor
The Fankle
Better kicking in events;
Unbeatable underwaters
Less injury
www.competitiveswimmer.com 800.999.0824
Breath holding
Mental and physical with Brandon Birchak, Juan Valdivia, and Veratasium’s Dr. Derek Muller.
Obviously, just as when we earn to swim or to coach highhlevels of swimming, having an expert next to you, guiding you is not only essential for performance and record setting but for safely, for life itself!!
That said our limits, asking ourselves to dolphin for a few seconds every lap for 30 laps, is not impossible. This points out why ayone should be upself to see
coaches not paying attention in practice. No one is going to go past the point of a little discomfort.
Dr. Derek Muller
Learns to hold his breath, really well. You’re watching a confident competent coach build confidence and then competence in his “athlete”. Obviously this pushing the envelope should not be done alone. But even without the danger factor, everyone who reaches his and her
Phlex
CS is being trained by Phlex: details next month
Potentially intergrated to Cool Coach Ai version
GoSwim: Cool!
CS has been trained by the author. Great tool!
Potentially intergrated to Cool Coach Ai version coming in the second quarter.
Mental Health
Tony Robbins once cited that psychologists spend over 90% of their training on mental illness and very little time on mental health.
We’ll focus on strategies for foundational health and how to deal with the many obstacles from people to organized barriers to a joyful experience in swimming and in life.
Learn from the best
In and out of our sport. All levels have something to teach. A baby learning to swim (or walk) has a lot to remind us all how much we can improve just as the world record holder. The best is the best no matter what sport or other activity that expresses the ultimate of our human condition.
Marketing
We have the best sport; but we need marketing. Putting a ball into the goal or hoop is cool, but so are we. Let’s raise the water that all of us are in, in popularity, financially, educationally, etc.
More videos
Many swimmers are kinesthetic learners first. But video feedback and instruction is often their second most effective way of improving. CS magazine will help with expert advice, angles, even controversy to inspire positive change.
More tools and how to use them
Swimming is a simple sport. Swim as fast as you can across a hole in the ground filled with water. But, the way to success includes many tools, especially if you wish to optimize your talent and to have fun!
Spirit of the Sport
The personal and team joy and spirit of this sport can be learned and reinforced. It all starts with passion -- loving our teammates, the wonderful feeling of the water and moving through it, family, school, and more. The fun of competing with those we admire and like.
CS Magazine is dedicated to reminding us all that the spirit of the sport is even more important than the money and medals.
Biomechanics
Of the two ways to swim faster -- being fitter and being better in line and balance, rhythm etc. this second way is the most complex and the least painful.
Tow swimmers at the same speed may vary greatly in mechanics, but that is no excuse to stop doing all we can to find the best stroke for each. This year we will help you analyze and synthesize that best stroke!
Physiology
The science of training toward a goal is fluid and improving from AI back to understanding a hundred years of research and experience. CS Magazine has interviewed some, but not all the best scientists and coaches in the world and will continue to do so. We believe the best breakthroughs are yet to come!
Fun
Bob Steele, author, artist, champion coach, and former coach education director once said --” if it’s not fun for me to watch, it sure isn’t fun for them to do. “
Fun is the reason we started swimming and the reason we keep swimming faster. CS Mag is dedicated to the core principle that Swimmming faster is Fun.
More tools and how to use them
Beyond the “tech” suits” CS had invented over 130 tools from rotating swim benches to Clickers, computerized towers, etc. and we celebrate all the other companies doing the same.
New Arrival
EyeSwim Go Pro Version
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Competitive Swimmer
The Magazine For Those who Believe Swimming Faster is Fun!
20 most watched TED
Click the button :)
Depressed? Confused? On a plateau? Want to be great at swimming and life? We can learn from Tony, speaking here at The TED.
Competitive Swimmer
The Magazine For Those who Believe Swimming Faster is Fun!
The Genius of David Marsh. Listen to how he’s using the white board and asking the swimmers to write down their progressive test sets. Notice how he encourages them to be THEIR best tracks, not necessarily “Joe Schmoe’s”. Notice the use of touch pads and their bulkhead to get accurate times. Notice how the feedback is not just from coach to swimmers; it’s the swimmers against previous personal bests. And then, of course, notice the swim-off. Preparation for racing while in training. You might have to get creative to train this way, but you can make it happen. Thanks to SwimSwam for posting this video and doing the great work. Subscribe to their Site and Magazine just as you do with ours.
JUmp In The Pool
CS Swimmer mag
The Art
The reason
The fun!
Friendly Fires
Examples of where Breast dolphin may be going uncorrerected in NCAA meets
And you know about Lily and Cody. Lily was just DQed and should have been at worlds in the 50.
Watch Reese’s feet
On the USA Swim Site (L) on left and you can see him dolphin in each stroke from the top at Pac 12's on (R)
Examples from Kyle
King in the 50 breast at Worlds with top stroke coaches commenting
At the 2023 US Open 1 out of 7 Breast DQ’s in the prelims is a college swimmer, and all 5 men DQed were college age or older; and both women DQed are associated with universities. So all 7 might have gotten away with dolphining their breaststrokes in college.
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oLympics
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Everyone can rise
with the Olympic Tide
Click the link above and join in the anticipation.
Train like Olympians.
You are defined by your spirit,
not by your talent
Train and race with joy
Celebrate everyone who loves what they
love and does their best to be their best
in and out of the Games, in and out of the sport
Be at peace, knowing you did your best each day
to swim faster, higher, stronger.
Play fair and love one another.
Competitive Swimmer
The Magazine For Those who Believe Swimming Faster is Fun!
USC’s Macky Hodges
CS Parents
CS Coaches
CS Swimmers
Something for everyone
december, 2023
inspiration, technique, and training
With the Stroke Coach
USC Beats Stanford
How to improve your stroke all through your career
Competitive Swimmer
The Magazine For Those who Believe Swimming Faster is Fun!
Full Stroke Coach Session
With American Record Holder, NCAA and US National Champion, Texas Longhorn and TST swimmer David Johnston and Stroke Coach Steve Friederang
All Four Strokes, real time interaction,
3 underwater angles. Unedited
VIDEO ON NEXT PAGE
This is a full hour plus session full stroke session where I focus on an athlete going through all four strokes.I discuss about what the swimmer does correctly and what can be improved. Please remember as you watch and do this yourself, that it’s a process and some of the things you prescribe might be beyond what they can instantly do and you leave some things out for another day. In this particular example, we have a swimmer who can do almost everything I ask, at least for a lap. He’s talented and tough, has speed and endurance. He’s open to improvement.
Johnston has two great coaches in Eddie Reese and Mark Schubert. Mark trusts me to time David’s stroke improvements with his meet schedule. For example, though I was dying to work with David’s stroke at the recent US Open, I left him alone to allow him to focus on racing. He was swimming a little sick and his races ranged from the 1500 to the 400 I.M., but dong video the whole meet I learned a lot I will share and with you in future issues.
This session was before that meet and laid a foundation for what we continued once he got back. He’s swimming appreciably faster now with lifetimes bests in the 200 free and I.M., kicking, etc. already this season with a lot more coming.
We hope you enjoy this window into this process and that it makes you a better swimmer or coach. One last thing is that David has his own GoPro and a holder I designed to hold it in the gutter so he can video himself at the local fitness club and in his own practices at the The Swim Team. I HIGHLY encourage swimmers do this. It makes my job and the job of the home coach a lot easier when the swimmer is engaged in his own improvement. I say the same thing about test sets which for David range from 25's short course to 60X100's long course, swimming, kicking, and pulling, stroke counts, and many challenges in between in all four strokes. Check back often as a subscriber to see how we are doing and send your own ideas and success stories to Steve@competitiveswimmer.com.
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queen
A stroke coach’s favorite example of backstroke stroke mastery is honored in song on the next page.
Click the image to see Part 1 of Wayne’s interview.
Wayne Goldsmith - Coaches - open your eyes and open your minds to...
Coaches - open your eyes and open your minds to the limitless beauty and inspiration around you.
I am in London and not for the first time. I had a "Galleries and Museums Day.”
Close friend and mentor Bill Sweetenham told me in 1993:
"Don't fall for the trap of making everything you do about sport and coaching. Take photos. Go to Galleries. Buy tickets to the theatre, to opera, to ballet, to concerts.... experience the very best of humanity, not just sport. Too many coaches travel but see nothing, learn little and experience only sport".
It has been perhaps the most important piece of advice I've been given.
Coaches love coaching and want to help their athletes be all they choose to be.
But remember to live, to experience true genius and to be inspired by more than winning games,
breaking records and being awarded medals.
400 Meters Individual Medley
Leon Marchand (25.77, 28.89, 31.40, 30.58, 33.87, 33.77, 29.83, 28.39) 4:02.50
https://myswimsplits.com/mens-400m-im-long-course/
Summer McIntosh (27.82, 31.65, 34.23, 32.69, 38.74, 40.18, 30.87, 29.69) 4:25.87
https://myswimsplits.com/womens-400-im-long-course/
Season: Mo. _____ Yr.______ to Mo. ________ Yr. _____
Personal Best : ___________ Standard or Ranking? ____________ Date Swum ________
Best Splits : fly_______ back_______ breast _______ free_______
Season Goal : _________ (standard or ranking? ______________
Goal Splits : fly_______ back_______ breast_______ free _______
———————————————————————————————————
Name and date of Taper Meet this season __________________________________
Meet1 Date ___ splits/strokes: fly____/___back____/___breast___/___ free ___/___
Meet2 Date ___ splits/strokes: fly____/___back____/___breast___/___ free ___/___
Meet3 Date ___ splits/strokes: fly____/___back____/___breast___/___ free ___/___
Tracking set 1 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 2 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 3 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 4 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 5 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 6 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
Tracking set 7 ___________________Energy system ______ Which split?______
Best _______ Best _________Best __________ Best_________
ENERGY SYSTEMS: Speed: First 12 secs.••A/T:Middle••Vo2:Middle••Lactate:End••Race Pace:All
Examples: (4-6 x rest;100%) (Long,fast) (Long,faster) (ouch!) (combination)
——————————————————————————————————
“NEVER LEAVE A WALL WITHOUT A GOAL” Coach Steve Friederang: Steve@competitiveswimmer.com
60 Minutes with Coach Friederang (Threshhold)
8 x 400 I.M.@7:30
5. Reverse rotation
( 4 X reverse 100 I.M.’s)
- Reverse
(Free, Breast, Back, Fly)
6. Forward: EZ w perfect stroke counts
Swimming Faster Is Fun
2. Forward No more than 10 strokes fly, 12 BK; 7 for BR, 12 for FR
7. Forward within 20 seconds of Personal Best
3. Rotation
(FL, bk, br, free by 25’s)
8. Forward: If the last one was within 20 seconds of best, then Free for breast; If not, substitute
# 4 stroke for Free
4. Substitution
(Sub any stroke for any other stroke)
For another time:
1. Kick third lap of each stroke
(Fly 3 laps and then dolphin, etc.)
2.Reverse rotation substitution
(sub 1 stroke for another on each of 4 x reverse 100 I.M.s)
Hero Makers with Coach Friederang (Threshhold)
Hero Sets
5. 100x100's
- 20x400's@CV+10
Swimming Faster Is Fun
6. 20x 25's@1:30 all under half best 50
2. 3 x 1650's for time middle kick
7. CV: As many 100's as possible on a tight interval in an hour
3. 1000 tombstone Dolphin Flutter
3,000 I.M. for time
20X50's over under water for average
4. 3 x 400 fly or breast, or back or i.M. or free@7:30 for avg and best
Boolean:
2X1650's to make 1@24. Under 17:30 skips to start kicking
3 x 400 I.M.'s to make 2@7:30
4 100@ Back to make 3 -- under 200 best
Choice same as above
Stroke perfecton
Give as much as you take
Develop a hero heart
swimming Faster
Hang with the best to be the best
Training
Great coaching
Strength through range of motion
Recovery and Nutrition
Wall Sendoffs
Of Highly Effective Swimmers
Post and publish what matters
Tracking
Do you have a fast track?
Improve your team's Age Group to Senior transition
Competitive
Swimmer Magazine
Coming
Faster
Swimming
fun
IN The Future
Make time for Play
The Learning Curve
Ups and Downs
Puberty and Swimming
Social Swimming
Why Kids Quit Swimming (and how to retain them)
Rent a Bus -- Travel as a reward
Budget by Values Not Tradition
Junk Food at Meets
Breakfast Of Champion Swims
Does Cross Training Really Work?
Essential relationships between parent, swimmer & coach
Swim in your own lane -- Dr. Goldberg
Stay in the moment -- grab the water before you throw it!
9 Habits of Highly Effective Coaches and Swimmers
Teaching the power of gratitude -- be thankful and ask to be thanked!
Handling injury
Preventing injury
Building the best environment on purpose
Fit or fast?
Stroke or win?
Building commitment by example (for leaders and swimmers)
Training Partners
Do what you love; Love what you do (even when it's tough!)
Expanding what they learn in swimming to a LIFE of mastery
Eliminating distractions
The problems and opportunities of tech
Myths
The Code of Talent
Late Bloomers in Swimming
Swimming Science-- Doc to Ernie and beyond
Risk Taking for Swimmers and Coaches
Assertive Discipline by Lee Cantor
Who writes your team newsletter?
Who runs your team website?
The Mindful Swimmer
What swimmers coaches, and parents really want
Define: A perfect swim meet? A perfect practice?
Hiring or building an unbeatable coaching staff
Competitive Swimmer Magazine
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It takes a village!
Competitive Swimmer Magazine
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