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Annie Lazor on the Strides She Made in 2019: “I Laugh” (Video)

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By Coleman Hodges on SwimSwam

2020 PRO SWIM SERIES – KNOXVILLE

Reported by Lauren Neidigh.

WOMEN’S 100 BREAST

  • PSS Record: 1:05.57, Rebecca Soni (USA), 2011
  • Trials Cut: 1:10.99

Top 3 Finishers:

  1. Annie Lazor (MVN)- 1:06.68
  2. Emily Escobedo (COND)- 1:07.71
  3. Bethany Galat (AGS)- 1:08.08

Pan Ams champion Annie Lazor dominated this race in 1:06.68. Lazor, a short course Worlds champion, was 6 tenths shy of her lifetime best. Behind her, Emily Escobedo used her back-half speed to go from 5th to 2nd in 1:07.71. Bethany Galat, who took silver at last summer’s Pan Ams in the 200 breast behind Lazor, was 3rd here in 1:08.08.

Read the full story on SwimSwam: Annie Lazor on the Strides She Made in 2019: “I Laugh” (Video)


Kristel Kobrich motiva a los más jóvenes en Chile y gana medalla en Knoxville

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By Fernando Cicutti on SwimSwam

Kristel Kobrich comenzó su 2020 con una medalla plateada en la primera cita del año de las Pro Swim Series de los Estados Unidos, segunda fecha de la temporada: en Knoxville, Tennessee, la chilena volvió a nadar los 1500 libre por debajo de la mínima olímpica, en 16:17.86, para adjudicarse el segundo puesto detrás de la joven Erica Sullivan (16:01.71), nacida exactamente 15 años después.

Las dos nadadoras completaron la serie por delante de la también estadounidense Amanda Nunan (16:33.31), que quedó a un segundo de hacer otro registro clasificatorio para Tokio 2020. Para Sullivan fue la tercera consagración en este escenario, tras sendas victorias en 800 y 400 libre.

Justamente en el primer día de competencia en Knoxville, Kobrich había finalizado en el 5° puesto de los 800 libre, con un tiempo de 8:36.74, a unos tres segundos de lograr otra marca A para los que serán sus quintos Juegos Olímpicos, todo un récord para la natación sudamericana.

Visita de Kristel Kobrich al Club Stadio Italiano, en Santiago de Chile // cortesía Prensa Fechida

Previamente al viaje a los Estados Unidos, Kristel Kobrich visitó el club en el que comenzó a nadar cuando era niña, en Santiago de Chile. En una recorrida organizada por el Comité Olímpico Chileno junto a la institución, Kristel volvió al Club Stadio Italiano, donde compartió una larga charla con los jóvenes nadadores de la institución.

La nadadora que ya en su juventud se trasladaría a Córdoba, Argentina, para quedar en manos del entrenador Daniel Garimaldi, recordó sus primeros años en la sede del club, cuando había mucho menos espacio físico para nadar y la poca disponibilidad de horarios le impedía combinar sus estudios con al menos dos turnos de entrenamiento.

La chilena es ídola deportiva en su país, desde donde tuvo que emigrar hace 15 años para entrenarse en la Argentina // cortesía Prensa Fechida

A los 34 años, Kristel Kobrich está considerada como la nadadora más importante de la historia de Chile y una de las deportistas más representativas de todo el país. Finalista en 6 de los últimos 7 Mundiales de pileta larga, quedó al borde del podio en las ediciones de 2009 y 2011, siempre en los 1500 libre.

Como esta prueba recién se incorpora al programa olímpico para la próxima edición de Tokio 2020, el historial de Kobrich en los Juegos se remite a los 800 libre, con esporádicas apariciones en los 400 libre y en los 10 kilómetros de aguas abiertas. Su mejor resultado llegó en Londres 2012, cuando se ubicó entre las 15 nadadoras más rápidas de los 400 y los 800 libre.

En su 5a experiencia olímpica, la chilena volverá a cruzarse con la argentina Delfina Pignatiello, que en los últimos años le arrebató sus récords sudamericanos en los 800 y 1500 libre, además de superarla en la última edición de los Juegos Panamericanos de Lima 2019. Kobrich fue plata en los 1500 y quedó 4a en los 800, siempre detrás de la argentina.

Read the full story on SwimSwam: Kristel Kobrich motiva a los más jóvenes en Chile y gana medalla en Knoxville

High-Level International Meets For February 2020

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By Retta Race on SwimSwam

The 2020 Olympic Games are on the horizon, which means swimmers around the world are taking to competitive waters to get as much racing in as possible before their nations’ Trials meets.

Below is the link to our post detailing the known specific Trials meets at this point:

Complete List of Olympic Trial Meets per Nation

However, many nations’ 2020 Olympic Games selection policies simply provide a qualifying window during which swimmers need to notch the federation-dictated times.  As such, we’ll be seeing some fast swimming throughout the coming months, which means every meet has the potential to produce some big performances.

Take a look at the high-level international meets on the calendar for the second month of 2020 and let me know in the comments of any I may have missed.

01/31 – 02/02 South Africa Grand Prix #2, Cape Town (RSA)
01/31 – 02/02 Karl Dalhouse Memorial Invitational (JAM)
02/01 – 02/02 Meeting Internacional da Povoa de Varzim (POR)

02/07 – 02/09 Kirara Cup (JPN)
02/07 – 02/09 FFN Golden Tour Camille Muffat, Nice (FRA)
02/07 – 02/09 Olympiaqualifikationswettkampf Magdeburg (GER)
02/08 Midmar Mile (RSA)
02/08 – 02/09 HPS Grand Prix Victoria (CRO)
02/08 – 02/09 Meeting Internacional de Lisboa (POR)

02/13 – 02/15 Hamilton Middle East Open & Junoir Championships (QAT)
02/14 – 02/16 British Universities & Colleges (BUCS) Long Course Championships (GBR)
02/14 – 02/16 Victoria Open (AUS)
02/14 – 02/16 Konami Open (JPN)
02/14 – 02/16 Singapore Swim Series 2 (SGP)
02/14 – 02/16 Open FFBN Swimming Championships (BEL)
02/14 – 02/16 Greek Winter Open Swimming Championships (GRE)
02/15 – 02/16 Dubocica Cup (SRB)
02/15 – 02/16 Madwave Challenge (EST)

02/20 – 02/23 McCullagh International (IRL)
02/21 – 02/23 Open Natacao da Madeira (POR)
02/21 – 02/23 South Africa Grand Prix #3, Durban (RSA)
02/21 – 02/23 UANA Swimming Cup (PER)
02/21 – 02/23 Flemish Championships (BEL)
02/21 – 02/22 Lithuanian Winter Championships (LTU)
02/22 South Australia Division 1, Meet 3 (AUS)

02/28 – 03/01 Open Absoluto Invierno Comunidad de Madrid (ESP)
02/28 – 03/01 96th Latvian Open Swimming Championships (LAT)
02/28 – 03/01 Berlin Swim Open (GER)
02/28 – 02/29 10th Citta di Milano Trophy (ITA)

Read the full story on SwimSwam: High-Level International Meets For February 2020

Sprint Guru Brett Hawke Shares Opinions on How to Break World Records

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By Braden Keith on SwimSwam

When one of the most successful sprint coaches in swimming history digs deep into sprinting, we would all do well to listen.

Former Auburn head coach Brett Hawke posted a series of posts on Instagram over the weekend about men’s sprinting, covering topics including who he think will win the 100 free at the Tokyo 2020 Olympic Games, and how he thinks the World Records in different sprint events will be broken.

Hawke, who now works as development director and clinician for Fitter & Faster, resigned as the head coach at Auburn in 2018. Hawke spent 9 seasons as the lone head coach at Auburn, and before that time worked as co-head coach and assistant coach with some of the fastest sprinters in history, including World Record breakers Fred Bousquet and Cesar Cielo, and 3-time Olympic medalist Matt Targett.

Hawke has also named his favorites for Olympic gold in the 100 free at the 2020 Olympic Games. He picked two Australians, Kyle Chalmers and Cate Campbell, to win the events. The 44-year old Hawke, who has been an American citizen since 2009, represented Australia at the 2000 and 2004 Summer Olympic Games. He has also been on several Brazilian international coaching staffs via his work with Cesar Cielo and Bruno Fratus, among others.

Chalmers is the defending 100 free Olympic gold medalist, though to win gold he’d have to beat the 2-time defending World Champion and the world’s best male swimmer Caeleb Dressel, who beat Chalmers by .12 seconds and very-nearly got the World Record last summer in Gwangju. Campbell, meanwhile, is the 2nd-best 100 freestyler in history, but has been unable to put her best individual swims together at the biggest meets. Her only individual Olympic medal came in 2008 in the 50 free, and at last summer’s World Championships, she took silver in 52.43, which put her .39 seconds behind Simone Manuel for gold.

See Hawke’s insights and predictions below:

How to break the 100 free World Records:

How to break the 100 Fly World Records:

Brett Hawke‘s picks:

LEN Swimming Cup 2020 Kicks Off in Luxembourg with 100,000 Euros in Prize Money

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By Braden Keith on SwimSwam

International Swimming League

This weekend’s Euro Meet in Luxembourg (see full preview here) is the first stop of the second edition of the LEN Swimming Cup Series. The series, supported by LEN, the European governing body for aquatic sports, will offer 100,000 Euros ($111,165 USD) in overall series prize money.

“We are happy and proud to offer even more for our wonderful athletes in the  LEN Swimming Cup, which are going to be among the highlights of the
season, leading to the Olympic Games,” LEN President Paolo Barelli said. “We involve well-established competitions to our series, this is the best way to serve our athletes and federations and to further promote the top discipline of European Aquatics.”

The top 5 European overall performers among the men and women will be eligible to receive prize money from the pool of 100,000 Euros. To be eligible for prize money, athletes have to compete in at least 2 legs of the series. Each swimmer’s best 2 swims from across the series, by FINA points, with the restriction that those 2 swims must be from different meets, will be totaled up. The top male and top female performer in that tally will receive 16,000 Euros (17,786 USD) each.

LEN Swimming Cup 2020

  • Leg 1 – Euromeet, Luxembourg (24-26 January)
  • Leg 2 – Swim Cup Eindhoven (9-12 April)
  • Leg 3 – Open de France, Paris/Chartres (TBD)
  • Leg 4 – Sette Colli, Rome (26-28 June)

That prize money comes in addition to those awards offered for individual meets, which this weekend in Luxembourg will be at least 23,000 Euros (25,568 USD).

Euro Meet Prize Money:

Finishes in individual and relay events (open age only)

  • 1st – 300 Euros (333 USD)
  • 2nd – 200 Euros (222 USD)
  • 3rd – 100 Euros (111 USD)

Team classification

  • 1st – 800 Euros (888 USD)
  • 2nd – 400 Euros (444 USD)
  • 3rd – 200 Euros (222 USD)

Records

  • World Record (Open Age only) – 3,000 Euros (3,335 USD)
  • European Record (Open Age only) – 2,000 Euros (2,223 USD)
  • Meet Record – 300 Euros (333 USD)

 

Read the full story on SwimSwam: LEN Swimming Cup 2020 Kicks Off in Luxembourg with 100,000 Euros in Prize Money

UCSD’s Brockman, Onstott Lead Women’s NCAA Water Polo Week 1 Scorers

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By Wendy Mayer on SwimSwam

#13 UC San Diego’s Maddie Bockman and Taylor Onstott led the individual scoring efforts on Week 1 of collegiate women’s water polo, each putting up a six-goal performance at the UC Santa Barbara Winter Invite.

Bockman logged her six goal effort in an 18-0 win over Ottawa (Ariz.) on Saturday, while Onstott netted six scores in a 19-8 victory over Iona on Sunday. Bockman scored just eight goals in all of 2019.

Onstott also led a group of six players who managed a five-score outing over the weekend, doing so in a 14-13 sudden victory effort against #4 Cal.

Onstott tallied her 100th career goal on the weekend, following 55 as a sophomore in 2019 and 41 goals as a rookie in 2018.

Hawaii’s Alba Bonamusa Boix also had a big weekend, notching five goals in a 22-8 win against Marist on Saturday, following a four-goal performance in a 21-5 win over Loyola Marymount on Friday. She also turned in one goal as the Rainbow Wahine topped Fresno State 15-5.

Iona’s Jordan van Reeken racked up 13 scores, including five against Ottawa (W 16-4) and four vs. UCLA (L 12-4) and UC San Diego (L 19-8).

There also were 21 four-goal performances and 39 hat tricks on the weekend.

Top Individual Goal Scoring Efforts of Week 1

GoalsPlayer, SchoolMatchup/Date
6Maddie Brockman, UC San Diegovs. Ottawa, 1/18
6Taylor Onstott, UC San Diegovs. Iona, 1/19
5Milena Guzman Ortiz, Azusa Pacificvs. Ottawa, 1/17
5Jordan van Reeken, Ionavs. Ottawa, 1/17
5Katie Lyons, Stanfordvs. Sonoma State, 1/18
5Noelle Wijnbelt, UC Davisvs. Santa Clara, 1/19
5Taylor Onstott, UC San Diegovs. Cal, 1/19
5Alba Bonamusa Boix, Hawaiivs. Marist, 1/19
4Kelly Rowan, Ottawavs. Azusa Pacific, 1/17
4Britni Tisdale, Azusa Pacificvs. Ottawa, 1/17
4Sarah Snyder, UC Santa Barbaravs. UCLA, 1/17
4Tyanna Supreme, San Jose Statevs. Sonoma State, 1/18
4Riley Agerbeek, San Jose Statevs. Sonoma State, 1/18
4Olga Descalzi Portell, San Jose Statevs. Sonoma State, 1/18
4Alba Bonamusa Boix, Hawaiivs. Loyola Marymount, 1/18
4Lalelei Mata’afa, Hawaiivs. Loyola Marymount, 1/18
4Alexandra Akritidou, Loyola Marymountvs. Marist, 1/18
4Tara Prentice, UC Irvinevs. Michigan, 1/18
4Nina Flynn, UC Irvinevs. Michigan, 1/18
4Sophie Leggett, Calat UC Santa Barbara, 1/18
4Jordan van Reeken, Ionavs. UCLA, 1/18
4Lyndsey Hightower, UC San Diegovs. Ottawa, 1/18
4Hailey Eberle, Santa Claravs. Fresno Pacific, 1/19
4Cassidy Smithson, UC Davisvs. Fresno Pacific, 1/19
4Jordan van Reeken, Ionavs. UC San Diego, 1/19
4Ciara Franke, UC San Diegovs. Cal, 1/19
4Alex Mora, UC Santa Barbaravs. Ottawa, 1/19
4Szonja Kuna, Hawaiivs. Marist, 1/19
4Lalelei Mata’afa, Hawaiivs. Marist, 1/19

Read the full story on SwimSwam: UCSD’s Brockman, Onstott Lead Women’s NCAA Water Polo Week 1 Scorers

Hosszu Matches Shenzhen Money In Beijing, Earns $86,000 For Champions Series

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By Jared Anderson on SwimSwam

2020 FINA CHAMPIONS SERIES – BEIJING

Katinka Hosszu earned $43,000 at both Champions Series events, leading all money earners at both meets and nabbing $86,000 for the series.

Hosszu, Michael Andrew and Ranomi Kromowidjojo led Beijing money earners after that trio (with Andrew and Kromowidjojo flipped) were the top three earners in Shenzhen. For the series as a whole, Andrew is second overall, just $1000 ahead of Kromowidjojo.

In total, 69 athletes earned money on the two-meet Champions Series. The vast majority earned money at both meets – in fact, there were only six new money-winners in Beijing, and only five Shenzhen money-earners who didn’t win more money in Beijing.

The series format continues to mostly revolve around event entries – Hosszu led all swimmers with seven event entries, and both Andrew and Kromowidjojo had six apiece. Because the series invites athletes based on a list of criteria that most heavily weights World Champs and Olympic medalists, the series could be seen as a bit of an extended medal bonus, given that participating athletes need only finish their race to earn big prize money, with only four entrants per event and no benchmark times to beat.

2020 FINA Champions Series Prize Money – Individual Events (x28):

  • 1st place – $10,000
  • 2nd place – $8,000
  • 3rd place – $6,000
  • 4th place – $5,000
  • World Record Bonus – $20,000

2020 FINA Champions Series Prize Money – Relays (x2):

  • 1st place – $16,000
  • 2nd place – $12,000
  • 3rd place – $8,000
  • 4th place – $6,000

Beijing MONEY LIST

*This list tracks money earned, though not necessarily money accepted. Athletes maintaining amateurism status for NCAA or high school swimming have certain limits on how much prize money they can accept.

**This list also does not include engagement fees, which are laid out here.

IndividualRelay
AthleteCountryTotal1st2nd3rd4th1st2nd3rd4th
Katinka HosszuHUN$43,0001231
Michael AndrewUSA$39,00011211
Ranomi KromowidjojoNED$37,50012111
Sydney PickremCAN$26,000112
Andrei MinakovRUS$24,00022
Kira ToussaintNED$23,0001111
Ryosuke IrieJPN$22,0001.50.51
Arno KammingaNED$22,00021
Femke HeemskerkNED$21,00031
Daiya SetoJPN$20,0002
Liu XiangCHN$20,0002
Sun YangCHN$20,0002
Vladimir MorozovRUS$20,0002
Yu JingyaoCHN$20,0002
Martina CarraroITA$20,00012
Siobhan HaugheyHKG$19,500111
Anastasiia FesikovaRUS$18,00021
Michelle ColemanSWE$17,00031
Elena di LiddoITA$16,00011
Boglarka KapasHUN$16,000111
Jeanette OttesenDEN$16,0002
Danas RapsysLTU$15,500111
Xu Jiay

Utah Handles Nevada and Washington State at Home

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By Spencer Penland on SwimSwam

UTAH vs NEVADA vs WASHINGTON

  • January 17th, 2020
  • Salt Lake City, UT
  • Short Course Yards
  • Results

TEAM SCORES

  • Utah – 173.5, Washington State – 85.5
  • Utah – 150, Nevada – 108

Utah swept Nevada and Washington State in a home meet on Frdiay, January 17th. Utah’s Charity Pittard won two events for the Utes. Pittard first clocked a win in the 200 breast, where she finished in 2:17.03 after running down Nevada’s Donna DePolo on the last 100. Pittard also won the 200 IM, where she swam a 2:05.49 to touch first by nearly 2 seconds.

Sara McClendon won the 1000 and 500 free for Utah as well. McClendon kicked off her meet with a 10:19.40 to win the 1000 free by over 10 seconds. She was equally dominant in the 500, where she swam a 5:01.48 to touch first by 6 seconds. Teammate Audrey Reimer pulled off the backstroke double, winning both events with times of 56.03 and 2:00.19.

Andressa Cholodovskis was a Nevada double event winner, taking both the 100 and 200 free. In the 100 free, Cholodovskis clocked a 51.26 thanks to a quick 26.22 on the 2nd 50. She also won the 200 free by nearly 3 seconds, touching in 1:51.24.

Keiana Fountaine was Washington State’s lone winner on the day, charging to victory in the 50 free with a 23.87.

PRESS RELEASE – UTAH:

SALT LAKE CITY – Utah Women’s Swim and Dive geared up for Senior Day tomorrow with wins over Washington State (173.5-85.5) and Nevada (150-108).

“I was pretty happy today,” head coach Joe Dykstra said. “It is hard to know what to expect when we have not raced in about two months. We are coming off the hardest stretch of training this year so I wanted us to race hard and execute. We had good finishes in close races, many swimmers winning the final 25 meters. I was really pleased with the way we raced.”

The Utes captured the first four individual events of the evening, starting with Sara McClendon in the 1000 free (10:19.40). Rebecca Zeiger followed by taking the 200 free (1:53.98) before Emma Broome won the 100 back (56.20) and McKenna Gassaway rolled to victory in the 100 breast (1:04.86). Gassaway was also the runner-up in the 200 breast.

In the final event of the evening, Audrey ReimerMaddie WoznickKayla Miller and Leyre Casarin finished on top in the 400 free relay (3:27.02). Woznick also won the 50 free with fellow freshman Kyla Yetter taking the 50 free (24.60)

Utah celebrates 11 senior student-athletes tomorrow morning at 11 a.m. when the men’s and women’s teams take on Denver.

UCLA DIVING INVITE
Tony Chen capped an impressive afternoon by winning the 3m at the UCLA Diving Invite. The sophomore dominated the field, taking the lead in prelims with a score of 379.75 and coasting to the win

Luke McDivitt missed the last space in the finals by one spot, placing 19th overall.

In the women’s 1m, Emma Ruchala moved up into the top 10 during the finals and teammate Lizzy DeCecco climbed the leader board with a solid showing in the finals to place among the top 15.

“Today was one of the best days we have ever had at this meet,” diving coach Richard Marschner said. “Tony was locked in all day and his win on 3m was impressive. Emma and Lizzy fought through a long and difficult preliminary round to qualify for the finals. Emma’s finish was a great result and I am excited for what should be an even better day tomorrow.”

 

PRESS RELEASE – NEVADA:

SALT LAKE CITY, Utah – The Nevada swim and dive team fell to the Utah Utes in its first dual loss of the season on Friday night. The Utes outscored the Pack, 150-108.

The meet started off hot for Nevada, winning the 200 medley relay with a time of 1:43.86. The squad was comprised of Imogen WatsonDonna dePoloJosien Wijkhuijs and Illeah Doctor. Colette BerkenfieldCaitlyn McHughNicolette Jasko and Andressa Cholodovskis finished second in the 400 free relay with a time of 3:31.28.

Cholodovskis took first in the 200 free with a time of 1:51.24 before Wiktoria Samula won the 100 breast with a time of 1:03.24. Donna dePolo finished second in the 100 breast in 1:03.53. Cholodovskis continued with her winning ways, taking the 100 free in 51.26 while taking second in the 200 IM in 2:07.20.

Wijkhuijs finished second overall in the 100 fly with a time of 56.82 just after dePolo took second in the 200 breast with a time of 2:17.73. Sophomore, Julia Adamczyk was the top Nevada finisher in the 200 fly with a second place finish in 2:08.37.

The Pack will now compete tomorrow, Saturday, against BYU in its final road dual of the season.

 

PRESS RELEASE – WASHINGTON STATE:

SALT LAKE CITY Utah – Washington State University fell to the University of Utah in their final Pac-12 dual meet of the season, highlighted by Keiana Fountaine capturing WSU’s only victory.

Fountain took first place in the 50 free, while Taylor McCoy came in second place in the 200 back and WSU’s distance swimmers Ryan Falk and Samantha Howell captured third and fourth place, respectively.

Fountaine with her win tonight in the 50 free brings her total to 6 wins this season. Fountaine was also .5 seconds away from topping her personal best time in the event.

“I know that we are going to continue to focus on Pac-12s” said Head Coach Matt Leach “We are going to keep working on our confidence and getting stronger in practice every day”

The Cougars will travel to Boise next week to take on the Boise State Broncos on Saturday January 25. This will be WSU’s last dual meet before Pac-12s.

Read the full story on SwimSwam: Utah Handles Nevada and Washington State at Home


Thomas Heilman Pops 51.27, Re-Breaks Boys 100 Fly 11-12 NAG at Winterfest 2020

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By Nick Pecoraro on SwimSwam

Winterfest 2020

  • Jan. 17-19, 2020
  • University of Maryland
  • College Park, MD
  • Meet Site
  • Live Results via MM: “Winterfest 2020”

12-year-old Thomas Heilman of the Piedmont Family YMCA in Virginia has crushed his own 11-12 NAG in the 100 yard fly. At the Winterfest 2020 YMCA meet at the University of Maryland, Heilman crushed his prelims heat with his lifetime best of 51.27, chopping 0.17s off his November NAG of 51.44.

In contrast to his November swim, Heilman took the race out more valiantly, giving him the two-tenth edge.

New NAG
Former NAG
1st 5024.2124.67
2nd 5027.0626.77
Final Time51.2751.44

Top 5 All-Time Performers- 100 Yard Fly, Boys 11-12

  1. 51.27- Thomas Heilman, 2020
  2. 51.85- Chas Morton, 1984
  3. 52.06- Riccardo Osio, 2019
  4. 52.44- Miles Green, 2019
  5. 52.64- Noah Phelps, 2020

Since the beginning of 2019, Heilman has dropped a total of 2.16 seconds off his 100 fly personal best. His top 3 performances are all under the 52-second barrier.

Top 5 Performances- 100 Fly, Thomas Heilman
RankDateTimeMeet
11/17/2051.27Winterfest 2020
21/17/2051.34Winterfest 2020
311/3/1951.442019 VA CYAC Fall Invite
43/30/1953.21
2019 NCSA Age Group Swimming Championships
53/8/1953.43
2019 VA SC Age Group Champs

Heilman ended the meet by winning all 8 of his events, including 1 relay. Along with his 100 fly NAG, Heilman set 6 more personal bests. Heilman has now moved up to #10 all-time in the 50 back, entered the top-20 in three more events, and moved up in his remaining events.

Here’s a full rundown of Heilman’s top times.

  • 50 free- 22.06 (PB 21.50, 11-12 NAG)
  • 500 free- 4:47.65*No. 16 all-time
  • 50 back- 24.97*No. 10 all-time
  • 100 back- 54.72*No. 25 all-time
  • 50 breast- 28.20 *No. 13 all-time
  • 100 breast- 1:02.99*No. 83 all-time
  • 100 fly- 51.27 *11-12 NAG
  • 200 IM- 1:59.67 *No. 12 all-time

Heilman now begins 2020 with six 11-12 NAGs, the 50/100/200 free and fly events.

Video Courtesy of Billy Beck

Read the full story on SwimSwam: Thomas Heilman Pops 51.27, Re-Breaks Boys 100 Fly 11-12 NAG at Winterfest 2020

Top 10 Performances from the 2020 FINA Champions Series

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By Lydia Ferrari Kehoe on SwimSwam

2020 FINA Champions Series

The 2020 FINA Champions Series concluded in Beijing on Sunday after what was an exciting 4 days of racing across the two meets.

In case you missed any of the action, here are my top 10 performances from the series. Update: This list has been re-ordered to reflect a 1-10 ranking (random order when first published). 

#1 Daiya Seto‘s 200 Butterfly Asian Record – Beijing

Daiya Seto‘s entry into the second leg of the 2020 FINA Champions Series in Beijing caused quite a stir as he delivered two exceptional swims on day 1 of the competition. The 25-year-old set a new Asian Record in the 200m butterfly in a time of 1:52.53, lowering the previous mark of 1:52.97 which was set by Takeshi Matsuda in 2008.

His time makes him the 3rd-fastest performer ever in this event, behind current world record holder Kristof Milak (1:50.73) and former WR holder Michael Phelps (1:51.51).

Not only that, but he also posted another remarkable swim in the 200IM, clocking a time of 1:55.55 to take his second win of the meet. Seto has continued his record breaking form from last year after he broke the world record in the 400IM (SCM) at the ISL Grand Finale in Las Vegas in December (3:54.81).

#2 Yang Junxuan‘s 200 Free Chinese Record – Beijing 

Yang Junxuan became the first Chinese women ever under the 1:55 mark in this race, posting a time of 1:54.98. The previous record of 1:55.05 was set by Pang Jiaying at the 2008 Beijing Olympics and earned her a silver medal in the event.

Yang is the current World Junior record holder in this event with 1:55.43, but as she turns 18 this year is no longer eligible to lower that mark.

In this race she faced off with Hong Kong swimmerSiobhan Haughey who she had also beaten in Shenzhen. They are now tied for 14th fastest 200 free ever, and both sit 0.12 off Rikako Ikee‘s Asian Record of 1:54.85.

#3 Liu Xiang‘s 50 Freestyle Asian Record – Beijing

The 3rd Asian Record of the Beijing meet came in the form of Liu Xiang‘s 24.03 in the 50 Freestyle, 0.01 off her own previous mark of 24.04 which she set in 2017. In Shenzhen, she tied this mark of 24.04 but managed to lower it by the finest of margins just 4 days later.

Liu is the current world record holder in the 50 backstroke, making history back in 2018 when she became the first woman ever to go under the 27 mark in 26.98.

#4 Ryosuke Irie‘s 100 and 200 Backstroke Double – Beijing

Backstroke veteran Ryosuke Irie faced home favourite Xu Jiayu in the 100m backstroke in Beijing where they couldn’t be separated, winning in a dead-tie in a time of 52.97.

Irie hasn’t been under the 53 mark since 2018 when he posted a time of 52.53 in August of that year. A tough race here and a blistering last 10 metres ensured he went under that mark once again.

On day 2 he backed up his joint-win in the 100 with another victory, this time in the 200m back. He dominated the pace from the beginning, turning a second ahead of the rest of the field at 50 metres. He finished a hefty 3 seconds ahead of second place Jacob Pebley.

He posted the world’s 2nd fastest time in this event back in 2009 with a 1:52.51, but was a whole second faster here in Beijing than he was last year at the World Aquatics Championships in Gwangju.

#5 Danas RapsysvsSun Yang in the 200 Free

In what was one of the most anticipated races of the meet, Lithuania’s Danas Rapsys took on Sun Yang of China in the 200 freestyle to deliver two of the most exciting races of the tournament. They first went to head-to-head on day 1 in Shenzhen, where Rapsys out-touched Sun by just 0.03 to claim victory in a time of 1:46.50.

Sun Yang established a a half-second lead at 150 only to be chased down by Rapsys who split 26.19 on the final length (versus Sun’s 26.71). However, Sun denied Rapsys a second win in this event when they rematched in Beijing, taking almost a full second of Rapsys’ previous winning mark with his 1:45.55.

Rapsys currently holds the fastest time in the world this season which he set at the Doha World Cup in November (1:45.50).

The pair also faced off in the 400 freestyle, however, Sun dominated that event both times – winning in 3:44.07 in Shenzhen (over 2.5 secs ahead of 2nd place Rapsys) and in 3:44.98 in Beijing (over 4.5 secs ahead of 3rd place Rapsys).

#6 Arno Kamminga‘s 100 Breaststroke Dutch Record – Shenzhen

24-year-old Arno Kamminga delivered a monster 2nd 50 here (30.54) to take the win after touching 3rd at the 50 metre mark, winning in a time of 58.61.

He downed his own Dutch Record by 0.04 in the process, having set the previous mark of 58.65 at the Swim Cup Amsterdam in December. This time also stands as the fastest in the world this season.

Kamminga has now slipped under the 59 mark on 3 occasions, an impressive feat considering his personal best stood at 59.49 six months ago.

He posted that time while competing at the World Championships in Gwangju, finishing 13th overall. In fact, his time at this meet would have earned him a bronze medal in Gwangju.

#7 Andrei Minakov‘s Relay Split in Beijing

Andrei Minakov turned the 4×100 Mixed Medley Relay on its head for Team Liu in Beijing, splitting 51.57 on the butterfly leg and ensuring their victory by a 3 second margin.

Team Kapas, who took a risk by putting both male swimmers first for the backstroke and breaststroke legs, had a 5 second lead at the 200 mark. Minakov chased down Boglarka Kapas of Hungary and was instrumental in securing a win for his team.

17-year-old Minakov had a hectic summer last year, competing at the World, European Junior and World Junior Championships. He collected 16 medals in total including a world championship silver in the 100 butterfly. He has been under the 51 mark twice, with a personal best of 50.83.

#8 Siobhan Haughey‘s Double 100 Freestyle Win

In the ISL season, Siobhan Haughey broke multiple Hong Kong records throughout her stint for DC Trident and now holds the LCM records in all the individual freestyle events.

She came into the FINA Champions Series in what was a very stacked female freestyle field, featuring Dutch swimmers Ranomi Kromowidjojo and Femke Heemskerk, as well as Sweden’s Michelle Coleman.

Haughey overcame her competition on both occasions in China, winning in 53.47 in Shenzhen and 53.33 in Beijing.

For her achievements last year she was awarded the Swammy Award for asian female swimmer of the year.

#9 Vladimir Morozov‘s 50 Freestyle in Beijing

Vladimir Morozov was one of the stand-out athletes from this past short course season, delivering some stellar swims throughout the course of the ISL and positioning himself right in the mix of an already stacked male sprinting field.

In Beijing, he won the 50m freestyle in a time of 21.55, taking 0.15 off his time from Shenzhen (21.70). The Russian record holder in this event currently sits joint 11th alongside Bruno Fratus in the list of all-time performers.

Although, it’s worth noting that the list features a few times from retired swimmers such as Alain Bernard, Ashley CallusFrederick Bousquet and George Bovell, so in the current climate he is much higher up the list.

#10 Molly Hannis‘ 50 Breaststroke – Beijing 

America’s Molly Hannis won this event in the last 10 metres, as Alia Atkinson looked sure to be getting her hands on the wall first. She touched in 30.34, 0.10 ahead of the Jamaican SCM 100m World Record holder. Hannis holds the world #4 spot with her 29.71 from 2018, but didn’t go sub 30.40 in 2019.

In Shenzhen Hannis came 2nd behind Martina Carraro in this event, but lowered her time by 0.15 in Beijing.

Read the full story on SwimSwam: Top 10 Performances from the 2020 FINA Champions Series

Chalmers Clocks World’s First Sub-48 100 Free Of 2020

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By Retta Race on SwimSwam

2020 SOUTH AUSTRALIA STATE CHAMPIONSHIPS

The 2020 South Australia State Championships brought us another day with 21-year-old Olympic champion Kyle Chalmers in the SA Aquatic & Leisure Centre pool, representing his Marion Swimming Club in spades.

After already reaping individual gold medals across the 50m fly (23.48), 200m fly (2:00.37) and 400m free (3:53.66), despite the latter 2 races representing ‘off’ events, Chalmers was more in his element on day 4 with the 100m freestyle.

King Kyle established himself as the man to beat in the morning heats, reaping the only sub-49 second time, and sub-50 second for that matter, with a solid 48.50. Splits for his morning effort included 23.40/25.10 as an opening swim that would rank him 6th in the world among performances registered since September 2019.

However, the man had designs on one-upping himself in the final, dipping under the 48-second threshold to nail a gold medal-worthy 47.99. Splitting 23.05/24.94, Chalmers scored the first sub-48 second time of the calendar year 2020.

He ties Russia’s Vlad Morozov as the 3rd fastest swimmer since September 2019.

Top ‘3’ Men’s Performers in LCM 100 Freestyle Since September 2019

Rank     Time      Name                           Team   Meet Name Meet                                        Date
1             47.69      Apple, Zach                USA     2019 Toyota U.S. Open Atlanta USA     12/07/2019
2            47.78      Grinev, Vladislav       RUS     2019 World Cup – Kazan Kazan RUS     11/02/2019
3            47.99      Morozov, Vladimir    RUS     2019 Word Cup – Budapest HUN           10/05/2019
3           47.99    Chalmers, Kyle      AUS     2020 South Australia State AUS   01/21/2020

For perspective, at this same meet in 2019, Chalmers clocked a morning swim of 49.41 before sitting out of the final. He became the 2nd fastest Australian ever in a textile suit with his monster 47.08 silver medal-winning time behind America’s Caeleb Dressel at the 2019 World Championships.

Just for fun, I looked at Chalmers’ fastest 100m free time in January 2016, the year he took Olympic gold in Rio. He was 49.30 at this same competition on January 20th of that year.

Not to be missed on the women’s side at this 2020 meet, however, was a nice swim by Chalmers’ significant other, Madi Wilson. The 25-year-old punched a 200m free time of 1:57.97 to top the podium, representing one of three swimmers in the open final under the 2:00 threshold. Joining Wilson was Mikkayla Sheridan in 1.58.66 and Leah Neale in 1:59.88.

Wilson owns a personal best of 1:56.85 logged at last year’s World Championships Trials. However, she showed up big-time for Australia as a member of her nation’s 4x200m free relay in Gwangju, splitting 1:56.73 on the 2nd leg to help bring them to a new World Record of 7:41.50.

In the women’s 17-18 age category, backstroke ace Kaylee McKeown took the top prize in a mark of 1:58.82 to get to the wall well over 3 seconds ahead of the field. That represents McKeown’s first time ever under 2:00, with her previous PB represented by the 2:00.96 posted at the Aussie World Trials last year.

Read the full story on SwimSwam: Chalmers Clocks World’s First Sub-48 100 Free Of 2020

Caeleb Dressel Breaks Down The ISL Season: GMM presented by SwimOutlet.com

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By Gold Medal Mel Stewart on SwimSwam

Caeleb Dressel International Swimming League - Naples courtesy of Giusy Cisale

Gold Medal Minute presented by SwimOutlet.com

Olympic and World Champion Caeleb Dressel swam for Jason Lezak’s Cali Condors this past season on the International Swimming League. For Dressel, he knew racing against the top sprinters in the world would be great training, and that was a big reason he signed on to compete in the inaugural season. Dressel closed the season at the ISL Finale wining four individual events including the brutal skins race.  In the video above Dressel breaks down his strategy for the skins race, and he does drop the word endurance, noting two minutes is not a lot of time to recovery between sprints when you’re swimming all-out.

Looking ahead, let’s play the prediction game way too early for 2020 U.S. Olympic Trials. 

DRESSEL US OLYMPIC TRIALS EVENT SCHEDULE: I think Dressel swims his stock schedule in Omaha, 50-100 free, and 100 fly. He swims the 200 free, but only in prelims. I also think he’ll test 200 IM. If he’s on, I could see him swimming the semi and final at Olympic Trials.

DRESSEL US OLYMPIC TRIALS  100m FREE:  I’m only getting specific about one race this far out, 100m free.  100m fly was his best event at the 2019 World Championships this past summer, popping the 49.50 world record. I think 100m free will matter more to him in Omaha. He got too close to the 100m free world record this past summer, Cesar Ceilo’s supers-suited 46.91 from the 2009 World Champs in Rome. While Dressel’s best taper will certainly be at the 2020 Olympic Games, he’s going to race almost fully rested at U.S. Trials. I don’t think he’ll take any chances.

Dressel’s 2019 World Championship 100m free — 46.96

My 100m free U.S. Olympic Trials Dressel prediction — 46.84

But who cares what I think. What do you think? 

Follow Gold Medal Mel on Instagram here

Follow Caeleb Dressel on Instagram here. 

RECENT EPISODES

This is a Gold Medal Media production presented by SwimOutlet.com. Host Gold Medal Mel Stewart is a 3-time Olympic medalist and the co-founder of SwimSwam.com, a Swimming News website.

Read the full story on SwimSwam: Caeleb Dressel Breaks Down The ISL Season: GMM presented by SwimOutlet.com

Less is More: James Fike on Lifetime Bests at 38

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By SwimSwam Contributors on SwimSwam

Courtesy of James Fike, CEO and Founder of Fike Swim

About four weeks ago, at the age of 38, I went a lifetime best in the 100 breast (54.89), my first best time since college, and then again two weeks ago at an untapered in-season meet (54.68).  Traditional swimming wisdom says I’m too old to be doing that.  But what if I’m only too old for traditional methods?  Or what if traditional methods never were best for me? If you’re willing to rethink everything you’ve ever known, make some sacrifices, and swim different, you can get faster into your late 30s, and maybe even 40s?  It took two years to experiment and get my body to adjust but I feel like for the first time in my 31-year career I have my training and my stroke figured out, and it’s an amazing feeling.

My mentality when I started on this journey of new personal bests three years ago was to try to out-train the me of 20 years ago, the 18 year old kid at Texas.  As a species, swimmers are brought up thinking more is more, that more yardage equals faster swimmer.  And up to a point that’s true.  It’s very hard to swim fast on one practice per week.  But the great debate in our sport is always when is enough enough?

On top of that add the human tendency to stick with something until it works because it once worked in the past and you can very easily end up in a rut.  I had to completely reset my mind and accept that, in fact, less is more.  And that’s probably true at a far younger age than 38.  Rest days with just 30 minutes in the water and hard practices that usually cap at 3k are now the norm.  Recovery has become as important as work.

I train about 16k yards per week over six practices that average about an hour. Almost all of my training is on my own. Occasionally I will swim with a masters team (Ridglea Masters) but even then, I’m modifying the workout to fit my training style.  Throw in four days in the weight room and a couple hours for stretching, foam rolling, and cupping or massaging and I’m doing around 13 hours of training a week, compared to 60k and 20 hours in college.  And unlike in college where my focus was mostly on swimming (about 16 hours/week) and somewhat on weights, I place equal importance on swimming, weights, nutrition, and recovery.  Below is a breakdown of those four segments.

SWIMMING

The focus is on great technique, high intensity, and finishing races strong.  There’s no yardage for the sake of yardage. Technically, I’ve overhauled my breaststroke to get my eyes and chest up more to get higher over the water. Same thing with my arms, but also trying to get them shooting more forward and less down. One big missing piece in my stroke was my upper body. These days I try to use my upper body to lunge forward and enhance the shooting motion of the arms, basically throwing my body down the pool. And after watching underwater footage I noticed my kick goes down at about a 45 degree angle, probably because I’m putting an emphasis on popping my hips at the end of each stroke.

To get the legs driving straight back I’ve been doing a lot of Brick kick, kick on my back, and piston kick (alternating legs breaststroke kick).  The Brick allows you to be more level in the water, versus a regular board that puts downward pressure on your hips. Kicking on your back is a good one because it’s impossible to kick down. And piston kick, well, I just like it.

The other change that has paid off big is speeding up my pullouts. I used to go about 12 yards off the wall with stroke counts of 5, 6, 6, and 7 in a 100. Now it’s about 10 yards off the wall and stroke counts of 5, 7, 8, and 8. This means I hit my first stroke with more speed that then carries over into the next couple strokes.

Below is a sample week of hard training, about three months out from a big meet.

MONDAY

warm up:

  • 75 free @ 1:00 70%
  • 25 back @ :25 70%
  • 2×75 75%
  • 2×25 80%
  • 3×75 80%
  • 3×25 85%
  • 4×75 85%
  • 4×25 90%

2 Rounds:

  • 4×25 breast/fly drill
  • 100 breast kick

Main set (for 2nd half speed):

3 Rounds:

  • 100 breast pull w/ paddles, no buoy @ 1:20 goal=1:00, push 2nd 50
  • 100 piston kick (breast kick alternating legs) @ 2:10
  • 50 breast swim @ :35 goal=:30
  • 50 breast swim @ :45 goal=:28
  • 100 easy kick @ 2:10-2:30

300 warm down

TUESDAY

easy swim in the diving well doing drills, vertical kicking/swimming, breath control, start/reaction work, stretching

WEDNESDAY

1,500 warm-up including lots of drills, 50s DPS, and 25s at 90%

  • 2×50 @1:15 w/ stretch cords, 6 strokes fast, easy back
  • 8×25 @ :35 sprint
  • 4×50 @ 1:15
  • 6×25 @ :30
  • 6×50 @ 1:15
  • 4×25 @ :25
  • 8×50 @ 1:15
  • 2×25 @ :20

300 warm down

THURSDAY 

same as Tuesday

FRIDAY

1,200 warm up

  • 400 breast Brick kick for time @ 6:00
  • 4×50 @ 1:15 breast, no pullout, 3 strokes/25, hold :34
  • 300 breast kick for time faster @ 5:00
  • 4×50 @ 1:15 same
  • 200 breast kick for time faster @ 4:00
  • 4×50 @ 1:15
  • 100 breast kick fast @ 2:00

300 warm down

SATURDAY

1,200 warm up

3 Rounds:

  • 200 IM @ 3:00 desc 1-3, goal=1:58
  • 2×150 free pull with The Mortar @ 2:00 80% effort
  • 3×100 IM Brick kick @ 1:45 75% effort
  • 4×50 desc 1-4 @ 1:00 IM order by round
  • 50 easy @ 2:00

300 warm down

SUNDAY

off

WEIGHTS/DRYLAND

Admittedly, I was not the most committed college swimmer in the weight room.  I usually banged out the exercises in 40 minutes so I could get to the pool to play six square.  The exercises were the same throughout college and I kept doing them for 15 years after because, again, the routine used to work and it’s scary to try something different.  Those exercises were bench press, squats, lat pull downs, dips, bicep curls, tricep extensions, leg extensions, and leg curls.  Every Monday, Wednesday, and Friday.  In 2017 I decided to get serious and spend more time in the weight room, double actually.  But I kept the exercises the same.  For a brief time I got stronger, then I started getting weaker as I suffered one injury after another.  But because of the injuries, I sought help from a physical therapist who introduced me to small muscle exercises that would stave off injury by supporting and strengthening the larger muscles. They’re also intense workouts.

Below is a sample week about five weeks into a training cycle.

MONDAY

  • Shoulder warm up with resistance bands
  • Bench Press 5×5
  • Deadlift 5×5
  • Seated Rows 4×8
  • Barbell Reverse Lunge 3×16 (engages small muscles for balance and stability)
  • Lat Pulldowns 4×8
  • Bicep Curls 3×10
  • Tricep Extensions 3×10

TUESDAY

off

WEDNESDAY (small-muscle focus)

  • Eight shoulder exercises with bands, set of 20 for each arm
  • Alternating Dumbbell Bench Press (left arm holds its dumbbell up while the right lowers and presses its dumbbell, then the right waits for the left) 5×5
  • Pistol Squats (three types for each leg with 20lbs in each hand and 20 reps for each; these are my least favorite exercise, which probably means they’re the best </body> </html>

Kyle Chalmers Nuota Il Primo Sub 48 Del 2020 Nei 100 Stile

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By Giusy Cisale on SwimSwam

2020 SOUTH AUSTRALIA STATE CHAMPIONSHIPS

Kyle Chalmers si è presentato ai Campionati Nazionali del Sud Australia in gran forma.

In questi Campionati ha già conquistato l’oro nei:

  • 50 metri farfalla, 23.48
  • 200 metri farfalla, 2:00.37
  • 400 metri stile libero, 3:53.66

Nella gara che lo vede campione olimpionico in carica, Chalmers ha fatto segnare il primo sub 48 secondi del 2020.

Nelle batterie dei 100 metri stile libero maschile, Kyle si era già affermato come l’uomo da battere. Con il tempo di 48.50 è stato l’unico nuotatore a toccare la piastra non solo sotto i 49 secondi, ma anche sotto i 50.

Al mattino aveva eseguito un passaggio ai 50 metri di 23,40 ed un ritorno a 25,10. Il che lo posizionava già al sesto posto nel ranking mondiale stagionale.

Tuttavia, Chalmers si è superato nella finale, conquistando l’oro con il tempo di 47.99. Con un passaggio ai 50 di 23.05 ed una seconda vasca a 24.94, Chalmers ha conquistato l’oro nuotando il primo sub 48 secondi del 2020.

Ora condivide con il russo Vlad Morozov la terza posizione nel ranking mondiale stagionale

Ranking Mondiale Stagionale 100 stile uomini (da Settembre 2019)

Posizione     Tempo      Nome                      Team     Meeting.                                                           Data
1                    47.69      Apple, Zach                USA     2019 Toyota U.S. Open Atlanta USA       07/12/2019
2                   47.78      Grinev, Vladislav       RUS     2019 World Cup – Kazan Kazan RUS     02/11/2019
3                   47.99      Morozov, Vladimir    RUS     2019 Word Cup – Budapest HUN           05/10/2019
3                 47.99    Chalmers, Kyle      AUS     2020 South Australia State AUS   21/01/2020

Per avere un confronto, nell’edizione 2019, Chalmers ha realizzato il tempo di 49.41 nelle batterie, non riuscendo ad entrare in finale. A Gwangju, pochi mesi dopo, ha conquistato l’argento mondiale, dietro Caeleb Dressel.

In questa stessa competizione nel 2016, anno in cui ha vinto le Olimpiadi a Rio de Janeiro, Chalmers nuotò il tempo di 49.30.

 

Read the full story on SwimSwam: Kyle Chalmers Nuota Il Primo Sub 48 Del 2020 Nei 100 Stile

Less is More: James Fike on Lifetime Bests at 38

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By SwimSwam Contributors on SwimSwam

Courtesy of James Fike, CEO and Founder of Fike Swim

About four weeks ago, at the age of 38, I went a lifetime best in the 100 breast (54.89), my first best time since college, and then again two weeks ago at an untapered in-season meet (54.68).  Traditional swimming wisdom says I’m too old to be doing that.  But what if I’m only too old for traditional methods?  Or what if traditional methods never were best for me? If you’re willing to rethink everything you’ve ever known, make some sacrifices, and swim different, you can get faster into your late 30s, and maybe even 40s?  It took two years to experiment and get my body to adjust but I feel like for the first time in my 31-year career I have my training and my stroke figured out, and it’s an amazing feeling.

My mentality when I started on this journey of new personal bests three years ago was to try to out-train the me of 20 years ago, the 18 year old kid at Texas.  As a species, swimmers are brought up thinking more is more, that more yardage equals faster swimmer.  And up to a point that’s true.  It’s very hard to swim fast on one practice per week.  But the great debate in our sport is always when is enough enough?

On top of that add the human tendency to stick with something until it works because it once worked in the past and you can very easily end up in a rut.  I had to completely reset my mind and accept that, in fact, less is more.  And that’s probably true at a far younger age than 38.  Rest days with just 30 minutes in the water and hard practices that usually cap at 3k are now the norm.  Recovery has become as important as work.

I train about 16k yards per week over six practices that average about an hour. Almost all of my training is on my own. Occasionally I will swim with a masters team (Ridglea Masters) but even then, I’m modifying the workout to fit my training style.  Throw in four days in the weight room and a couple hours for stretching, foam rolling, and cupping or massaging and I’m doing around 13 hours of training a week, compared to 60k and 20 hours in college.  And unlike in college where my focus was mostly on swimming (about 16 hours/week) and somewhat on weights, I place equal importance on swimming, weights, nutrition, and recovery.  Below is a breakdown of those four segments.

SWIMMING

The focus is on great technique, high intensity, and finishing races strong.  There’s no yardage for the sake of yardage. Technically, I’ve overhauled my breaststroke to get my eyes and chest up more to get higher over the water. Same thing with my arms, but also trying to get them shooting more forward and less down. One big missing piece in my stroke was my upper body. These days I try to use my upper body to lunge forward and enhance the shooting motion of the arms, basically throwing my body down the pool. And after watching underwater footage I noticed my kick goes down at about a 45 degree angle, probably because I’m putting an emphasis on popping my hips at the end of each stroke.

To get the legs driving straight back I’ve been doing a lot of Brick kick, kick on my back, and piston kick (alternating legs breaststroke kick).  The Brick allows you to be more level in the water, versus a regular board that puts downward pressure on your hips. Kicking on your back is a good one because it’s impossible to kick down. And piston kick, well, I just like it.

The other change that has paid off big is speeding up my pullouts. I used to go about 12 yards off the wall with stroke counts of 5, 6, 6, and 7 in a 100. Now it’s about 10 yards off the wall and stroke counts of 5, 7, 8, and 8. This means I hit my first stroke with more speed that then carries over into the next couple strokes.

Below is a sample week of hard training, about three months out from a big meet.

MONDAY

warm up:

  • 75 free @ 1:00 70%
  • 25 back @ :25 70%
  • 2×75 75%
  • 2×25 80%
  • 3×75 80%
  • 3×25 85%
  • 4×75 85%
  • 4×25 90%

2 Rounds:

  • 4×25 breast/fly drill
  • 100 breast kick

Main set (for 2nd half speed):

3 Rounds:

  • 100 breast pull w/ paddles, no buoy @ 1:20 goal=1:00, push 2nd 50
  • 100 piston kick (breast kick alternating legs) @ 2:10
  • 50 breast swim @ :35 goal=:30
  • 50 breast swim @ :45 goal=:28
  • 100 easy kick @ 2:10-2:30

300 warm down

TUESDAY

easy swim in the diving well doing drills, vertical kicking/swimming, breath control, start/reaction work, stretching

WEDNESDAY

1,500 warm-up including lots of drills, 50s DPS, and 25s at 90%

  • 2×50 @1:15 w/ stretch cords, 6 strokes fast, easy back
  • 8×25 @ :35 sprint
  • 4×50 @ 1:15
  • 6×25 @ :30
  • 6×50 @ 1:15
  • 4×25 @ :25
  • 8×50 @ 1:15
  • 2×25 @ :20

300 warm down

THURSDAY 

same as Tuesday

FRIDAY

1,200 warm up

  • 400 breast Brick kick for time @ 6:00
  • 4×50 @ 1:15 breast, no pullout, 3 strokes/25, hold :34
  • 300 breast kick for time faster @ 5:00
  • 4×50 @ 1:15 same
  • 200 breast kick for time faster @ 4:00
  • 4×50 @ 1:15
  • 100 breast kick fast @ 2:00

300 warm down

SATURDAY

1,200 warm up

3 Rounds:

  • 200 IM @ 3:00 desc 1-3, goal=1:58
  • 2×150 free pull with The Mortar @ 2:00 80% effort
  • 3×100 IM Brick kick @ 1:45 75% effort
  • 4×50 desc 1-4 @ 1:00 IM order by round
  • 50 easy @ 2:00

300 warm down

SUNDAY

off

WEIGHTS/DRYLAND

Admittedly, I was not the most committed college swimmer in the weight room.  I usually banged out the exercises in 40 minutes so I could get to the pool to play six square.  The exercises were the same throughout college and I kept doing them for 15 years after because, again, the routine used to work and it’s scary to try something different.  Those exercises were bench press, squats, lat pull downs, dips, bicep curls, tricep extensions, leg extensions, and leg curls.  Every Monday, Wednesday, and Friday.  In 2017 I decided to get serious and spend more time in the weight room, double actually.  But I kept the exercises the same.  For a brief time I got stronger, then I started getting weaker as I suffered one injury after another.  But because of the injuries, I sought help from a physical therapist who introduced me to small muscle exercises that would stave off injury by supporting and strengthening the larger muscles. They’re also intense workouts.

Below is a sample week about five weeks into a training cycle.

MONDAY

  • Shoulder warm up with resistance bands
  • Bench Press 5×5
  • Deadlift 5×5
  • Seated Rows 4×8
  • Barbell Reverse Lunge 3×16 (engages small muscles for balance and stability)
  • Lat Pulldowns 4×8
  • Bicep Curls 3×10
  • Tricep Extensions 3×10

TUESDAY

off

WEDNESDAY (small-muscle focus)

  • Eight shoulder exercises with bands, set of 20 for each arm
  • Alternating Dumbbell Bench Press (left arm holds its dumbbell up while the right lowers and presses its dumbbell, then the right waits for the left) 5×5
  • Pistol Squats (three types for each leg with 20lbs in each hand and 20 reps for each; these are my least favorite exercise, which probably means they’re the best </body> </html>

Wolfpack, Irish and Hokies Earn ACC Weekly Awards

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By SwimSwam on SwimSwam

Courtesy: Atlantic Coast Conference

GREENSBORO, N.C. (theACC.com) – NC State’s Makayla Sargent has been named ACC Women’s Swimmer of the Week, and Notre Dame’s Kelly Straub has been tabbed Diver of the Week. Virginia Tech’s Blake Manoff has been selected as the Men’s Swimmer of the Week, and fellow Hokie Noah Zawadzki has been named Diver of the Week.

A senior from Victor, New York, Sargent was key in wins over No. 20 Duke and North Carolina. The Wolfpack swimmer placed in the top three of each event she competed, winning the 200 butterfly, 400 individual medley and 1000 freestyle in the meet against Duke.

Straub shined on the boards in a win over No. 25 Northwestern, picking up her second ACC Diver of the Week honor. The senior from Omaha, Nebraska, swept the springboard events, scoring a 329.93 in the 1-meter competition and a 307.20 in the 3-meter event.

Swimming against No. 15 Virginia, Manoff helped Virginia Tech to a win over its in-state rival. A sophomore from Haymarket, Virginia, the Hokie swimmer won the 100 fly, 200 free and 400 freestyle relay. Manoff was also part of the second-place 200 medley relay team.

Zawadzki swept the springboard competitions to propel Virginia Tech to a top-15 win over the Cavaliers. Hailing from Greensboro, North Carolina, the sophomore diver scored a 368.85 on the 1-meter boards and a 395.10 on the 3-meter boards. The honor is the second this season for Zawadzki.

ACC Women’s Swimmer of the Week
Oct. 1 – Zorry Mason, So., Miami
Oct. 8 – Kate Douglass, Fr., Virginia
Oct. 15 – Grace Oglesby, Sr., Louisville
Oct. 22 – Aryanna Fernandes, So., Florida State
Oct. 29 – Coleen Gillilan, Fr., Notre Dame
Nov. 5 – Abbie Dolan, Sr., Notre Dame
Nov. 12 – Alyssa Marsh, Sr., Duke
Nov. 26 – Kate Douglass, Fr., Virginia
Jan. 7 – Kate Douglass, Fr., Virginia
Jan. 14 – Coleen Gillilan, Fr., Notre Dame
Jan. 21 – Makayla Sargent, Sr., NC State

ACC Women’s Diver of the Week
Oct. 1 – Mia Vallée, Fr., Miami
Oct. 8 – Kelly Straub, Jr., Notre Dame
Oct. 15 – Ayla Bonniwell, Sr., Florida State
Oct. 22 – Molly Carlson, Sr., Florida State
Oct. 29 – Molly Fears, Sr., Louisville
Nov. 5 – Michaela Sliney, Sr., Louisville
Nov. 12 – Ayla Bonniwell, Sr., Florida State
Nov. 26 – Molly Fears, Sr., Louisville
Jan. 7 – Sydney Dusel, Sr., Virginia
Jan. 14 – Molly Fears, Sr., Louisville
Jan. 21 – Kelly Straub, Jr., Notre Dame

ACC Men’s Swimmer of the Week
Oct. 1 – Blaise Vera, Jr., Pitt
Oct. 8 – Zach Yeadon, Jr., Notre Dame
Oct. 15 – Vladimir Stefanik, Sr., Florida State
Oct. 22 – Blaise Vera, Jr., Pitt
Oct. 29 – Coleman Stewart, Sr., NC State
Nov. 5 – Blake Manoff, So., Virginia Tech
Nov. 12 – Miles Williams, Sr., Duke
Nov. 26 – Zach Yeadon, Jr., Notre Dame
Jan. 7 – Blaise Vera, Jr., Pitt
Jan. 14 – Nicolas Albiero, Jr., Louisville
Jan. 21 – Blake Manoff, So., Virginia Tech

ACC Men’s Diver of the Week
Oct. 8 – Austin Flaute, So., Notre Dame
Oct. 15 – Joshua Davidson, Jr., Florida State
Oct. 22 – Joshua Davidson, Jr., Florida State
Oct. 29 – Noah Zawadzki, So., Virginia Tech
Nov. 5 – Daniel Pinto, Jr., Louisville
Nov. 12 – Nathaniel Hernandez, Sr., Duke
Nov. 26 – Nathaniel Hernandez, Sr., Duke
Jan. 7 – Walker Creedon, So., Virginia
Jan. 14 – Daniel Pinto, Jr., Louisville
Jan. 21 – Noah Zawadzki, So., Virginia Tech

Read the full story on SwimSwam: Wolfpack, Irish and Hokies Earn ACC Weekly Awards

Russia Reaches Semis For First Time Since 2012 At Water Polo Euros

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By SwimSwam on SwimSwam

Courtesy: LEN Media

The champions in the previous three editions, Spain (in 2014), Hungary (in 2016) and title-holder Netherlands all made the semi-finals, re-joining just like each occasion since 2014. Russia returns for the first time after 2012, they beat Italy with ease, and 2018 silver medallist Greece is also out.

Women’s tournament
Quarter-finals: Hungary v France 16-3, Russia v Italy 13-7, Greece v Spain 9-
12, Slovakia v Netherlands 2-22
For places 9-10th: Croatia v Israel 7-11. For places 11-12th: Serbia v Germany
11-11 (penalties: 2-4)

Fixtures for Thursday:
Semi-finals: Hungary v Spain (17.30), Russia v Netherlands (19.00). For places
5-8th: France v Greece (14.30), Italy v Slovakia (16.00)

The semi-finals will feature three teams which were constant players in the top flight in the last three editions, in fact they were the respective winners in those championships. The Netherlands (champion in Barcelona 2018) and Hungary (Belgrade 2016) enjoyed an easy ride what is a usual reward for the group-winners: since the top six sides are far above the rest of the field, the 4th placed teams they face are no match for them.

In the first quarter-final the Dutch downed the Slovaks by 20 goals and in the evening the Hungarians blew away the French too. Here the resistance was a bit tougher from the underdogs as they trailed only 8-3 at halftime but they ran out of power for the second half where the Hungarian rallied to an 8-0 rush.

More excitements were expected in the middle two fixtures but both matches had a calm finish as Russia out-played the Italians and Spain also sank Greece with a convincing performance. Italy’s 6-goal defeats from Spain and the Netherlands in the prelims showed that the Setterosa wasn’t in top shape and the game against Russia was another painful proof for that.

The Italians could hold on till half-time but when Russia netted two in 50 seconds to go 8-5 up early in the third, the Italian team started fading away. They were 10-6 down before the last break and there was no way back from there – they lost the second half 7-2. One of the most telling stats (besides taking only 23 shots, compared to Russia’s 32) was their disastrous man-up play, 0 for 10 in this match (Russia was 5 for 11). This also meant that Italy, which had always made the semi-finals between 1991 and 2016 (13 editions in a row), will miss the top four for the second consecutive championships.

The following encounter was something similar: Spain also led 6-5 at halftime before they started rolling. The Greeks couldn’t keep up with their rivals in the second half: they similarly had fallen below their first-half level against the Hungarian and the Russians. Though they equalised for 6-6 but then the Spaniards netted three unanswered goals in a span of 2:13 minutes and added two more in the fourth to go 6-11 up and that decided the outcome.

The early matches produced more thrills, especially the one played for the 11th place by Germany and Serbia. The Germans jumped to a 2-5 lead in the second, the Serbs bounced back any early in the fourth they led 11-7. But the Germans didn’t give in and netted four connecting goals, the last one came 11 seconds from time to save the match to a shootout and they won the first penalty-roulette at this Europeans. Then Israel staged a great 6-2 run in the second quarter against the Croats and maintained that gap till the end to clinch the 9th place, just like in Barcelona 2018.

Read the full story on SwimSwam: Russia Reaches Semis For First Time Since 2012 At Water Polo Euros

Caeleb Dressel Breaks Down The ISL Season: GMM presented by SwimOutlet.com

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By Gold Medal Mel Stewart on SwimSwam

Caeleb Dressel International Swimming League - Naples courtesy of Giusy Cisale

Gold Medal Minute presented by SwimOutlet.com

Olympic and World Champion Caeleb Dressel swam for Jason Lezak’s Cali Condors this past season on the International Swimming League. For Dressel, he knew racing against the top sprinters in the world would be great training, and that was a big reason he signed on to compete in the inaugural season. Dressel closed the season at the ISL Finale wining four individual events including the brutal skins race.  In the video above Dressel breaks down his strategy for the skins race, and he does drop the word endurance, noting two minutes is not a lot of time to recovery between sprints when you’re swimming all-out.

Looking ahead, let’s play the prediction game way too early for 2020 U.S. Olympic Trials. 

DRESSEL US OLYMPIC TRIALS EVENT SCHEDULE: I think Dressel swims his stock schedule in Omaha, 50-100 free, and 100 fly. He swims the 200 free, but only in prelims. I also think he’ll test 200 IM. If he’s on, I could see him swimming the semi and final at Olympic Trials.

DRESSEL US OLYMPIC TRIALS  100m FREE:  I’m only getting specific about one race this far out, 100m free.  100m fly was his best event at the 2019 World Championships this past summer, popping the 49.50 world record. I think 100m free will matter more to him in Omaha. He got too close to the 100m free world record this past summer, Cesar Ceilo’s supers-suited 46.91 from the 2009 World Champs in Rome. While Dressel’s best taper will certainly be at the 2020 Olympic Games, he’s going to race almost fully rested at U.S. Trials. I don’t think he’ll take any chances.

Dressel’s 2019 World Championship 100m free — 46.96

My 100m free U.S. Olympic Trials Dressel prediction — 46.84

But who cares what I think. What do you think? 

Follow Gold Medal Mel on Instagram here

Follow Caeleb Dressel on Instagram here. 

RECENT EPISODES

This is a Gold Medal Media production presented by SwimOutlet.com. Host Gold Medal Mel Stewart is a 3-time Olympic medalist and the co-founder of SwimSwam.com, a Swimming News website.

Read the full story on SwimSwam: Caeleb Dressel Breaks Down The ISL Season: GMM presented by SwimOutlet.com

Aaron Sequeira Breaks 3 Meet Records at Southwest Ohio HS Classic

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By Braden Keith on SwimSwam

2020 Southwest Ohio Classic

The Southwest Ohio Swimming and Diving Classic, in its 35th edition in 2020, is one of the state’s major pre-championship invite events, with almost every high school team in the region coming together for a battle royale. From 9 preliminary locations to a single site for finals, the two days of competition each had both preliminary and finals events – including extending beyond the traditional high school events into 200 yard stroke races, a 1650 free, a 400 IM, extra relays, and 50 stroke events for JV swimmers.

The boys side of the meet went according to plan, with the St. Xavier boys, hosts of the finals sessions, winning the meet in a runaway 816-301 margin over Beavercreek. St. Xavier has won the last 11 straight Ohio Division I State Championship meets and 40 titles in total.

The girls meet, meanwhile, was much more tightly contested, with Springboro winning at 344 points to 341 points for runners-up Mason – the defending Ohio State Champions. Springboro was just 10th at last year’s state championship meet, but with this win have asserted themselves as contenders for the 2020 title in February.

Girls’ Meet

Springboro got a huge boost from junior Hannah Hill, who won both the 50 free (23.31) and 100 free (50.54) in comfortable margins. That time in the 100 free is a new lifetime best from her, shaving .15 seconds off what she did at Winter Juniors – East. Last year, at the State Championship meet, she was 8th in the 100 free and didn’t score in the 100 back. If she can repeat her performances from this weekend at the state championship, that could provide as much as a 25 or 30 point boost to Springboro’s state meet result.

Hill would add a win in the 100 backstroke in 55.81, another lifetime best, and finished 4th in the 200 back in 2:03.95 – a best time by almost 6 seconds.

Hill also split 22.77 on a 200 free relay anchor, the fastest in the meet; 48.87 on a 400 free relay anchor to lead Springboro to a win, split 23.87 on the fly leg of a 200 medley relay, and split 54.34 on the butterfly leg of a 400 medley relay. Springboro finished in the top 2 in all 4 relays.

Hill’s efforts were augmented by that of senior teammate Maggie Clough, who won the 200 IM in 2:05.73 and was runner-up in 2 other individual races. The challenge for Springboro come February will be that in this format, they were able to rely heavily on their two stars, Hill and Clough. They don’t have the depth of teams like Ursuline and Mason, though, and when Hill and Clough are limited to just 4 swims each, that will hurt them.

Other double winners at the meet included Cincinnati Hills sophomore Jessey Li, who won the 100 breaststroke (1:03.81) and 200 breaststroke (2:20.57). She was also 2nd behind Hill in the 50 free (23.88) and 3rd in the 100 free (52.36). Cincinnati Hills didn’t qualify any relays for the finals session.

Anderson senior Grace Hastings picked up a pair of victories as well, winning the 200 free in 1:51.05 and the 200 fly in 2:03.92. She was 5th in the 200 free and 3rd in the 500 free at last year’s state meet.

There were 4 Meet Records broken on the girls’ side, but only one of those came in an individual event. Mason junior Kiara Anchrum swam a 55.41 in the 100 fly. That broke Madelyn Shaffer’s 2016 record of 55.60.

Top 5 Teams:

  1. Springboro – 344
  2. Mason – 341
  3. Beavercreek – 259
  4. Ursuline Academy – 253
  5. Centerville – 169

Boys’ Meet

Even with 2 of the region’s stars gone, brothers Carson and Jake Foster, the boys’ meet was still littered with records, including one in the 100 free from University of Florida commit and their club teammate Adam Chaney. Chaney won the 100 free in 43.74, which crushed the old record of 44.84 that was set in 2018 by Arizona State swimmer Cody Bybee. The top performances list in that event is loaded with names of National Teamers and college All-Americans, including names like Grant House and Zach Apple.

Chaney also swam the 200 backstroke individually, placing 10th in 1:54.41. He split 45.70 on Mason’s 400 free relay, and led off their 200 medley relay in 22.24.

The big star of the weekend, though, was Walnut Hills senior Aaron Sequeira. He won 3 of his 4 individual entries, and all 3 victories resulted in new Meet Records. In the 50 free, he swam 20.18 to break Justin Grender’s record of 20.40; in the 100 back, he won in 46.71, which crushed Henkri Pohlmann’s 2014 record of 48.42; and in the 200 back, he won in 1:44.17, which broke US National Teamer Carson Foster’s record of 1:44.89, set last season. Carson Foster would be a senior this year as well, but he graduated high school early to focus on training for the 2020 Olympic Trials.

Those were all new lifetime bests for Sequeira, including by over a second in the 100 back.

Sequeira, a Stanford commit, was 3rd in the 200 free and 2nd in the 100 back at last year’s Ohio State Championship meet. Foster won both of those races.

St. Xavier senior Scott Sobolewski swept the varsity breaststroke events, winning the 100 in 56.24 and the 200 in 2:00.88. His 200 breaststroke just-missed Grant House’s Meet Record of 2:00.86 set in 2017. His senior teammate Jean-Pierre Khouzam swept the butterfly events, winning the 100 in 48.64 and the 200 in 1:49.78. Sobolewski is headed to USC in the fall, while Khouzam will attend Virginia. Khouzam is the defending Ohio State Champion in the 100 fly.

Top 5 Teams:

  1. St. Xavier – 816
  2. Beavercreek – 301
  3. Sycamore – 246
  4. Indian Hill – 227
  5. Kings Mill – 217.5

 

Read the full story on SwimSwam: Aaron Sequeira Breaks 3 Meet Records at Southwest Ohio HS Classic

Unretired Canadian Olympian Brent Hayden Possibly Eyeing Des Moines Return

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By Retta Race on SwimSwam

As a follow-up to the news that Canadian Olympic medalist Brent Haydendecided to come out of retirement, we now know at which competition the freestyle ace may be making his return.

Hayden, the 2012 Olympic bronze medalist in the 100m freestyle and Canadian record holder in the 50m free, 100m free and 200 free, announced back in October 2019 that he has set his sights on the 2020 Tokyo Olympic Games after 7 years off from the sport.

The 36-year-old is training at the High-Performance Centre-Vancouver and told SwimSwam this week that training ‘is going really well.’ His 6-month probation since coming out of retirement just ended this week, which means he is narrowing in on his first competition. Hayden says he will most likely be competing at the Des Moines, Iowa stop of the Pro Swim Series.

The meet is set for March 4th-7th at the MidAmerican Energy Aquatic Center at the Wellmark YMCA. The 2019 edition of the Des Moines stop had its share of international talent, including male freestyle elite swimmers such as Breno Correia of Brazil and Jeremy Bagshaw of Hayden’s nation of Canada.

Read the full story on SwimSwam: Unretired Canadian Olympian Brent Hayden Possibly Eyeing Des Moines Return

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