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ATHLETES
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NEW JERSEY SWIMMING, INC.,
1933 ROUTE 35, STE 105 PMB 349, Wall, New
Jersey USA 07719-3502
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The Athlete's Page is developed by and
includes pieces about New Jersey swimmers. NJ Swimming would like
to make this page representative of our many member clubs. We
invite our athletes to contribute to this page. Articles will
rotate at regular intervals. E-mail the editor, Arlene Douglas,
with your contributions, ideas, or feedback
at swimwithapurpose@yahoo.com
. Please note that at this
time the NJ Swimming Website Committee has determined that no
pictures of individuals can be posted, only group pictures can be
posted.
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Arlene Douglas swims for the Berkeley
Aquatic Club and attends Governor Livingston High School in
Berkeley Heights. She is the founder and editor of the online
magazine, Swim with a Purpose. Readers are invited to visit the
magazine's website at www.swimwithapurpose.com
for more stories about New
Jersey swimmers and their coaches. Arlene is a Special SwimKids
Columnist for Splash Magazine and was featured in the June 2006
issue of Swimming World Magazine.
Insight with
Lauren Ross
Lauren Ross is an exceptionally dedicated and
hard working swimmer who for the 2006-07 short course season has
successfully juggled club swimming for the Berkeley Aquatic Club
and high school swimming for Mount Saint Mary Academy. In November
2006, she participated in the National Select Camp in Colorado at
the invitation of USA Swimming. Subsequently, she was named Swimmer
of the Week by the Star Ledger newspaper for her contribution to
her high school team. I posed several questions to Lauren, to which
she provided the following thoughtful and insightful
answers.
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What was the process for being selected to
attend the National Select Camp and what was your experience
there?
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I was invited to participate in the National
Select Camp (NSC) as a result of swimming a National Age Group time
of 9:03.67 in the 800m free at 14. The NSC was held in November at
the Olympic Training Center in Colorado Springs. Girls and boys
attend the three-day camp during separate weeks. Athletes are
selected by USA Swimming based on performance. The basic selection
criteria include: athletes must not have attended the camp
previously and must not be on the National Teams; girls must be age
14 and under and boys must be age 16 and under; the fastest two
eligible swimmers in each event (excluding the 50 free) are
selected along with four additional swimmers based on IMX power
point scores for a total of 30 girls and 30
boys.
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During the camp, we had five pool sessions and
numerous classroom sessions on topics such as nutrition and the
importance of post-race recovery, and understanding race strategy
and swimming your perfect race. We also met Tara Kirk and heard
about her Olympic experience. We were video taped, our races were
analyzed, and our heart rate and lactate levels were tested. Every
session was packed with valuable information. The overall
experience was truly amazing.
-
I really enjoyed the camp because it was a
chance to meet swimmers my own age from all over the country.
Everyone was able to relate to each other exceptionally well
because we are all in similar situations. Now, when we go to big
meets, it will even be more exciting because I will know some of
the other swimmers there.
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What interesting things did you learn about
your lactate level?
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At the Camp, our lactate levels were tested
after a 200m free all out race. My lactate results were 2.8 mmol/l
after 5 minutes, 2.1mmol/l after 15 minutes, and 1.2 mmol/l after
25 minutes. They then calculated our optimum warm-down time and
mine was 11.1 minutes, while the majority of the other girls
required around 20 minutes.
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I learned that excess lactic acid (lactate) is produced by the body
as a result of vigorous exercise, such as racing, and it negatively
affects the ability of muscles to contract. In order for a swimmer
to perform at maximum effort again, such as the next race, the
lactic acid must be removed. An active warm-down recovery, such as
a swimming warm-down, is the most helpful in lactate
removal.
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This was my first experience of being lactate
tested. I learned my recovery time was reasonably fast compared to
that of the other campers. I also learned the swimming intensity
during warm-down should be light for sprinters, light to moderate
for middle distance swimmers, and moderate for distance
swimmers.
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Do you consider yourself just a distance
swimmer?
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I definitely think that I am a strong distance
swimmer. Still, I intentionally try to never categorize myself.
This is because I also try to swim the shorter events. However, if
I had to classify myself, I would definitely be a freestyler. My
second best stroke would probably be backstroke, followed by fly in
third. In addition to the distance events, I swim the IMs
frequently. This encourages me to constantly focus on all of my
strokes, not just freestyle.
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How important is
technique?
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Technique has always been extremely important
to me. Ever since I started swimming, I never had the muscle mass
to just plow through the water. I couldn't afford to do the stroke
incorrectly. This year, when I moved up to the senior program with
the Berkeley Aquatic Club, I developed more muscle mass. Muscle
should be a magnifier of technique; it should allow you to complete
the stroke more efficiently. Focusing on technique in addition to
the strength training is what has gotten me this far in my swimming
career. At the Camp we learned about race strategy -
having a plan that we've practiced prior to competing so we know
what we're going to do even before we get in the water. To swim
fast is to find the perfect balance between stroke rate and
distance per cycle. Race analysis is the data that allows you to
evaluate what things you're doing well and areas for improvement.
With the analysis and a strategy, you can train the perfect race by
making technique adjustments, getting stronger, kicking, turns,
etc.
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How do you balance high school swimming and
club swimming?
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Balancing high school swimming and club
swimming can be tricky. You have to talk to both coaches before you
start to make sure that everyone is clear on your goals. In my
case, I want to support my school but also focus on my end of
season meets. When you sign up for your high school's team, you
need to realize that you are a part of the team and need to
maintain your commitment even when time conflicts
arise.
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Which swimmers are you most inspired by and
why?
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I admire many different swimmers for numerous
reasons. The qualities I look for are a strong work ethic, good
technique, versatility, and sportsmanship. Even if a swimmer is not
very fast, if they work hard, and are positive and encouraging, I
really admire them. I try very hard to possess all of these
qualities and know that it takes a lot of work to achieve them.
Also, someone who may not be naturally gifted but works to achieve
their goals is another person I admire. I think that if I had to
choose one athlete who demonstrates many of these qualities, it
would be Katie Hoff. She appears to be humble while possessing
amazing technique and versatility of events.
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What are your short-term
goals?
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Goal setting is important for laying out a plan
to succeed in reaching your targets. For short course, I would like
to get senior national cuts in the 1000, 500, and 200 freestyle
events. I would also like to get junior national cuts in the 400 IM
and the 50 free. For long course, I've set goals to get a senior
national cut in the 800 free and a junior national cut in the 200
free. I would also like to get a sectional cut in the 200 IM. But
as important as time goals are, they are not enough. I have also
set goals to improve my kicking especially into and off of the
walls. I know this improvement in my technique will help me to
achieve the cut times I have set as my current
goals.
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~contributed by Emily Healy,
15
Matt Navata: Mr.
Versatility
For those who have been
following Matt Navata's swimming career, it came as no surprise
that he would achieve four National Reportable Times and a New
Jersey record in the 200 meter butterfly as a 14 year old. In case
you haven't been following, Matt has been ranked nationally in each
age group from 10 & under. Recently, Matt was invited to
participate in the Eastern Zone Select Camp as one of the most
versatile swimmers in the country for his age group. Matt tells
SWAP about challenges he faced and the triumphs he experienced
during the 2005-06 season.
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MATT
ON training alone: When the season began, I swam with the
Pirate Swim Club under head coach Brian Ippolito. But, by October
the team was no longer able to use the pool at Morristown Beard.
The team disbanded, but I remained affiliated with the club and
trained on my own. I practiced six to seven days a week under the
supervision of my brothers Marvin and Marc. It was difficult for me
to stay motivated when training by myself and at times I wanted to
quit. However, I remained disciplined and pushed on past the
difficult times.
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MATT
ON swimming four National Reportable Times at Zones:
During the short course season, I swam NRTs in the 200 back, 200
fly, 200 IM and 400 IM at Zones. Heading into Zones, I was anxious
to see how I would perform since I had been swimming alone for
months. I was hoping that all the hard work would pay off. I don't
consider myself much of a backstroker, but my coach had me swim the
200 back at Zones. I didn't know what to expect, I just wanted to
get a best time. After prelims, I was ranked seventh. I knew that
if I went really fast in finals, I would have a chance at winning
the event. I dove in the pool and gave it my all. I ended up
getting out-touched by .03 seconds to take second. However, my
final time of 1:56.63 was three seconds faster than my time from
last year. I also swam the
200 fly at Zones, but I didn't really do as well as I had expected
to do. My goal for the season was to go a 1:54 and break the NJ
state record. So, I was disappointed when I went 1:58.12, which is
about the same time I went last year. I went a 1:58.02 in my 200 IM
at Zones, dropping a second from last year. My expectation was a
lot higher, but I was still happy with a drop. My time in the 400
IM was a 4:10.19, which is over two seconds faster than my time
last year. I was pretty happy with my time, but I am always looking
to improve. My favorite events are the 200 fly and the 400 IM
because they are the most challenging for me.
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MATT
ON participating in the Eastern Zones Select Camp: I was
one of 28 male swimmers 13-14 years old from the east coast
selected to participate in this camp. The Zone Select Camp was held
June 1-4 at the Naval Academy in Annapolis, Maryland. The fastest
eligible swimmer for each event and the 15 swimmers with the
highest IMX scores within the Eastern Zone were invited to
participate in the program based on times swam during the prior
long-course season. IMX scores are based on the cumulative point
total of certain events. For 14 year olds these events are the 200
and 400 IM, 400/500 free, 200 back, 200 breast, and 200 fly. I was
selected for my top IMX score.
The sets were excruciating and all the swimmers were so fast. But,
when you are training with the best swimmers on the east coast,
what else can you expect? I made several new friends at the camp.
Everyone was fun to be around and made the experience really
enjoyable. Given the chance, I would do the program again in an
instant.
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MATT ON joining the Montclair YMCA: I joined the
Montclair YMCA just before the long course season started. I chose
the team because I've know the coaches, Jon Siegel and Brian Green,
for the past five years and I like their coaching style. They have
been helping me improve my technique, and the practices are very
challenging. I also like that the team is very united; it's like
we're a family. My older brother Marvin also coaches
me.
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MATT
ON breaking a New Jersey record: I first broke the 13-14
200 meter butterfly record at Super Sectionals, held in Buffalo,
New York in July. My time was a 2:11.05. I then went a 2:09.86 two
weeks later at Y Nationals in Maryland. But, since Y Nationals is
not a USA Swimming meet, that time didn't count for the NJ record.
I didn't know what to expect heading into Y Nationals. I was seeded
about tenth or so. The kids seeded ahead of me were older, more
experienced, and seemed to be at least a foot taller than me. The
200 fly was on the last day and I was tired from all my other
events. After prelims, I was seeded fifth. The atmosphere at finals
was CRAZZZYY. Teams were cheering wildly for their swimmers and
people were painted from head to toe. I was nervous about the race.
I knew that if I went at least a 2:10, I'd be ranked top 5 in the
nation for the 13-14 200 Fly. I had to give it my all. The person
next to me was also 14. We were both contending for that nationally
ranked spot. I knew that I had to beat him. I knew I had to. "Take
your mark, beeeep!" I dove in. Since everyone was a lot taller than
me, I had a handicap from the start. The pain was unimaginable. My
arms were hurting, my legs were beat. I finished the race and
looked at the scoreboard. 2:09.86 it read. I was excited about the
best time; however, I was disappointed because I had just missed my
goal of making my first Junior National cut. I missed the cut by
.07 seconds. I was crushed. I wanted to get the cut so badly. I
wanted to be that person that everyone's shocked to see a 14 year
old at Junior Nationals! I wanted to be that person.
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MATT
ON his secrets to success: Most people make fun of my
height. I'm actually 5'-5''ish, about the average height for a
Filipino. My secret weapon is my walls. I try to get three to four
fast, powerful butterfly kicks off every wall. However, my greatest
asset is that I'm a hard worker. I try to work as hard as I can at
every practice. I HATE to lose. I hate it! So I figure that if I
work hard, it'll pay off in the long run.
-
~edited by
Arlene Douglas, 16
Charley Wang: Swimming Ambassador
In its attempt to cultivate
a broad spectrum of swimmers representing the country, USA Swimming
held its first ever diversity select camp at the Olympic Training
Center on April 27-30, 2006. It provided 30 minority swimmers an
all-expense-paid trip to train in Colorado Springs under the
direction of a group of high-caliber coaches. Using a highly
selective process, USA Swimming chose swimmers based on the number
of "AAA" cuts they had and their "power point" scores. 16-year-old
Charley Wang, of Mountain Lakes, was the only New Jerseyan
selected. This member of the Cougar Aquatic Team is a spectacular
all-around swimmer, winning high point at the 2006 Winter Junior
Olympics. His best events are the 100 and 200 butterfly, in which
he has Junior National Cuts. Charley is of Chinese descent and
speaks Mandarin at home. Here, he talks about his experience
participating in the diversity camp.
-
What do you
think USA Swimming is trying to accomplish by having such a
camp?
-
I believe USA Swimming wanted to provide the
swimmers that attended the camp the perspective and tools to become
ambassadors for the sport of swimming in their local communities,
specifically by being role models and proactively helping to
diversify a generally caucasian dominated
sport.
-
Was the camp
inspirational?
-
Before this trip, I had never been to the Olympic
Training Center in Colorado Springs, and I felt that visiting the
OTC in itself was extremely inspirational. Aside from the Olympic
spirit at the OTC, we had an amazing staff of experienced and
renowned coaches, speakers, swimmers, and individuals who inspired
and motivated us to be better athletes and people. One of the
public speakers, Regina Lewis, ran a number of workshops with us,
and was exceptionally awe-inspiring. Also, we were fortunate to be
able to meet Michael Phelps, Klete Keller, and Bob Bowman, since
Club Wolverine was training at the OTC while we were attending the
camp.
-
How long was
the camp and what were some of the activities that you participated
in?
-
The camp was about three and a half days long,
during which we were constantly busy. In order to help prepare us
for promoting the sport of swimming both through words and actions,
there were workshops teaching public speaking, etiquette, and
effective communication. We also participated in several
closed-door sessions, in which we spoke with and provided feedback
to USA Swimming staff about our experiences as ethnically diverse
swimmers. For the advancement of our own swimming careers, USA
Swimming provided us with a staff of renowned coaches and athletes,
including coach Jim Ellis, as well as access to high tech gadgets
at the OTC pool, such as underwater cameras and cables that pulled
swimmers across the pool at increased speeds.
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What were some
of the benefits of attending such a camp?
--
The opportunity to train at a world-class facility
and be coached and lectured by world-class people alone made the
camp a priceless experience. Personally, I felt the biggest
benefits from the select camp were the plethora of applicable
skills that would have been very difficult to acquire otherwise.
Also, the camp got me in shape for the long course season,
providing me [an opportunity to start long course training
early].
-
What was your
impression of the facility and the staff?
-
Like I said, the Olympic Training Center truly
captured the Olympic spirit. The countdown clock to the next
Olympics and the halls adorned with pictures of famous Olympians
and their legacies reminded all of the athletes of their dreams and
what they needed to do to achieve them. The faculty was nothing
short of amazing. Kim Holmes and John Cruzat from USA Swimming
really put together an exceptional staff for our
camp.
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Did you make
new friends with other swimmers?
-
Although we were only there for a short three and a
half days, all the swimmers at the camp had formed a unique bond by
the end of the trip that can only result from such a close contact
sleep away experience. I still keep in touch with a number of my
friends from the camp, and look forward to seeing them at meets in
the future.
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What are some
of your short- and long-term swimming goals?
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My ultimate dream has always been to make the
Olympics, but in order to do that, I have to set short-term goals
for myself that will keep me in the right direction and on the
right timeline to achieve that dream. For this short course season,
I would like to make a few more Junior National cuts, as well as my
first US Open and Senior National Cuts, probably in the 100 and 200
butterfly.
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What did your
teammates at CAT think of you attending the
camp?
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My coaches and
teammates had nothing but enthusiasm for my attendance at the
Diversity Select Camp. I was proud to have been selected and
invited to the camp by USA Swimming.
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Would you want
to do it again?
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If the opportunity and circumstances present themselves, I
would be more than glad to attend another one of USA Swimming's
Diversity Camps.
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~edited
by Arlene Douglas, 16
The ZONES Experience
It was a warm, humid August
morning in Buffalo, New York when James Ross entered the University
of Buffalo Alumni Arena Pool for day one of the Eastern Zone Age
Group Long Course Championships. His competitors would be some of
the fastest swimmers in the East from Maine to Virginia. However,
the twelve year old with chlorine-bleached hair and brown eyes had
been training for this day since he was five years old and was
confident he could place high, if not win his events, particularly
the butterfly. The 2006 summer season had been very successful for
James, who had won the High Point Award at the New Jersey Junior
Olympics and qualified to represent New Jersey at Zones in ten
events. Being confident he could make it back to finals in the 100m
fly, James said, "I wasn't nervous heading into prelims." James was
also fortunate to have his coach from the Somerset Hills YMCA as
his Zones coach. Before the race, Coach Mike Randazzo gave James
last minute splits and goal times. The two also discussed exactly
how James needed to attack his race in order to be seeded first in
finals that night. "Prelims were fun because the pressure was off."
said James. This allowed him to enjoy the Zones experience to the
fullest, including supporting his teammates and making many new
friends on the All Star team. As expected, James was the top seed
heading into finals in the 100m butterfly.
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After prelims, James
relaxed in preparation for the relays, the 100 freestyle and, most
importantly, the 100 fly at finals. "After eating a hearty lunch, I
rested, and when I woke up, I took a quick shower to make sure I
was awake." said James. He then strolled confidently onto the
soaked pool deck of the Erie Community College for finals, but this
time a gold medal was at stake. This wasn't his first Zones meet,
but it was the first time he was in serious contention for a first
place finish, putting him in unfamiliar territory. James knew what
he had to do to maximize his chances of taking home the gold --
stick to the normal routine of drinking plenty of water and
Gatorade.
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As the minutes and seconds counted down to the 100 meter fly, James
remained calm. Positive thoughts meandered through his head.
Standing behind the blocks, he could feel the aura of excitement
and support of his teammates, coaches and family. "I wasn't fazed
by my disappointing finish in the 100 freestyle that I had swum
earlier. I knew what I had to do." said James. He had done this
race so many times during his swimming career.
-
Before he knew it, the
race was underway. And, by the turn, James had a slight lead. With
every stroke he took, he could feel himself getting closer to the
gold. With a thud he hit the time pad. Glancing up at the
scoreboard, he saw first place next to his lane number on the
scoreboard and that he had swum a best time of 1:07.50.
Winded but thrilled, James climbed out the pool, victorious. The
celebration began immediately with Coach Randazzo as well as
friends Steve Raynes and Kenny Savage of his club team. His goal of
winning an event at Zones had been realized, but he wasn't done
yet.
-
Relays were still to
be swum. In the 200 meter freestyle relay later that night, James
would anchor the New Jersey All Stars to a second place finish.
"Relays were a fun and exciting experience because of the immense
team spirit they produced." said James. He would also swim a
national reportable time in the 50 fly the following day.
For James, Zones wasn't all about swimming. James said, "Some of my
greatest memories include a buffalo wing eating contest as well as
making new friends and experiencing the team spirit. Zones is a
swim meet but at the same time a party." His highest goal of
winning the 100 butterfly at Zones as a 12 year old was satisfied.
However, this achievement has only fueled James' ambitions for the
future. "My goals for the current winter season include qualifying
for Y Nationals as well as beating archrival Somerset Valley YMCA
at Y States in the relays," says James.
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James'
Favorites
Meet: Y
States
Pool: Basking Ridge Country Club
Meet
Food: Pizza
Event: 50 Free, especially as anchor for the SHY
relay
Movie: The
Godfather
Game to Watch: Football
Academic Subject:
History
Book: Foundation by Isaac
Asimov
Vacation: A cruise to the Caribbean
(I've been on three!)
-
~by Christopher Toth,
17
Lauren English: on a Journey
It's not often that you see
competitive swimming on television. So it was a treat to watch the
finals of the Pan Pacific Championships on television back in
August. But what made watching this international meet on
television particularly special was seeing New Jersey swimmer
Lauren English representing the U.S. in the 100 backstroke. New
Jerseyans watched with pride to see Lauren in British Columbia
reach yet another milestone in this the latest chapter of her
illustrious swimming career.
-
Lauren's swimming has been quite a journey. As daughter of
collegiate swimmer Lynn English, Lauren has been swimming most of
her life. Lynn introduced her to the pool at a young age and
refined her technique early on. "By eight Lauren had distinguished
herself as an exceptional swimmer." said Lynn.
-
Unable to devote the
amount of time required to take Lauren to the next level, Lynn
turned Lauren's coaching over to her trusted longtime friend
Cathleen "Kit" Ashenfelder at the Montclair YMCA when Lauren was
twelve. Of Kit, Lynn said, "She is an exceptionally bright and
knowledgeable woman who knows how to work with swimmers at all
levels and bring the best out of them."
-
Swimming for the
Montclair YMCA, Lauren had a major break through at 13. It seemed
as if everytime she jumped into the pool, her times would drop
significantly. At the New Jersey Junior Olympics in March 2003,
13-year-old English swam her first two National Reportable Times,
clocking in a 57.85 in the 100y back and 2:05.85 in the 200y back.
Three weeks later at Y Nationals, Lauren knocked off more than a
second in the 100y back with a time of 56.83 and nearly three
seconds in the 200y back with a time of 2:02.92, qualifying for the
US Open in both events. By the summer of 2003, at 14, she earned
her first Olympic Trials cut with a 1:04.54 in the 100 meter
back.
-
Following Ashenfelder, in 2004 Lauren moved to the Cougar Aquatic
Team. With continued improvements, English claimed a spot to
represent the U.S. in the Junior Pan Pacific Championships in
January 2005. At Junior Pan Pacs, which was held in Hawaii and
included youngsters from Pacific Coast countries, Lauren, 15, swam
what were then personal best times in both the 100 and 200 meter
back. Her time in the 200 back was her second Olympic Trials
cut.
-
This foray into the international arena served to wet English's
appetite to participate at the highest level of competition. Her
training intensified, and her efforts produced a second place
finish in the 100m back and a fifth place finish in the 200m back
at the 2006 U.S. Nationals held in Irvine, California, August 1-5,
2006. With that, English earned a spot on the National Team to
compete at the senior level Pan Pacs and was whisked off to British
Columbia, Canada for the championship meet held August 7-11. Her
family wouldn't miss Lauren compete at Pan Pacs for the world.
Lauren said, "My entire family flew to British Columbia, including
my grandparents. They have been very supportive, and have helped me
through low points and motivated me to do my best." Pan Pacs
fielded some of the fastest swimmers from the U.S., Canada, Asia,
New Zealand, Australia and South America. Making finals (top eight)
in the 100 back was no easy feat. Lauren was one of six Americans
competing in that event and in this international meet no more than
two swimmers could represent the same country in finals. Not
holding anything back, she swam a best time of 1:01.68 in the
preliminaries, which was second for the U.S. and sixth overall. It
was also the eighteenth fastest time in the world for the
year.
-
Fortunately, the 100 back finals was one of the televised events.
Before the start, Lauren could be seen doing her trademark jiggle
to loosen her arms and legs. There she was, by far the youngest at
17, lined up at the starting blocks along with Natalie Coughlin,
the world record holder in the event, three other Olympians and a
finalist from the 2006 World Championships. Lauren soaked it all
in, savoring every moment of the journey.
-
Now, a member of the
National Team, English will represent the U.S. at the World
University Games to be held in Thailand next summer. She is
singularly focused on ramping up her training, having just
completed the college recruitment process in which she has opted to
attend the University of Georgia next fall to train with Jack
Bauerle, a coach who is credited with producing 23 Olympians. "The
college selection process was time consuming." English said. "Now I
am ready to train hard to do well at WUGs!" After WUGs, Lauren will
go off to college. Lynn predicts that Lauren's success last summer
was just the beginning. "Just wait until she starts weight lifting
and doing doubles regularly at college." says Lynn. Noting, "Great
care has been given to the progression and execution of her growth
and success. I held her back along with Kit, for we both agreed her
best days of swimming will be in college." "My goal is to represent
the United States at the 2008 Olympics," says Lauren. Adding, "My
swimming career has progressed step by step and I always want to
reach the next step."
-
~by Jewel
Douglas (a parent)
Rebecca Goes National
Rebecca Kane, 17, is one of
New Jersey's premiere sprinters, boasting a US National cut in the
50 meter freestyle. Rebecca is preparing to head off to college.
Before she leaves, she shares with SWAP some of her experiences in
the sport she calls her passion. Rebecca says, "Swimming is still new to me,
and I am still learning new techniques in the pool."
-
Rebecca began swimming year round when she was 12. She finds that
her late start has worked to her advantage in that she is far from
being burned out. She has progressed quickly over the last five
years. Now, Rebecca is spending time fine-tuning her stroke. She
works on being quick off the starting block, doing a great
streamline off of each wall, and developing good breathing patterns
in practice. Rebecca
says, "I always get nervous before it's time for me to swim, but I
take that nervous energy and use it in the pool."
-
Over the past five years, Rebecca has gone from a young girl who
was afraid of any race over a 50 to a young adult who looks forward
to a challenge. She thrives on the adrenaline rush before a race
and follows the advice of her coach, Lou Petrozziello, of the
Jersey Gators, who always says, "Don't be afraid to race someone."
Coach Petrozziello says, "It is typical, even for high-caliber
swimmers like Rebecca, to get nervous before a race. World record
holder Janet Evans once said that she got nervous swimming high
school level meets against others not of her level."
-
In order to focus on her events and clear her head of all the
outside noise, Rebecca listens to her iPod before her races. She
pictures each part of her race, including starts, turns and
breathing, so that by the time she steps onto the block, she really
feels prepared. Rebecca says, "When I broke the 27 second barrier in the 50
meter freestyle, it was like a weight lifted off my shoulders!"
Breaking the 27 second barrier in the 50 freestyle was a goal that
Rebecca had for a long time. She had hovered around the low 27 for
months, and finally at 15, she swam a 26.82 at the US Open. Now,
she goes under 27 seconds consistently. Rebecca says, "Trust your coaches and
talk to them about your training." According to Rebecca, if you
trust your coach's training program and know that you have given it
your all everyday in practice, then every time you get up on the
blocks, you should know in your heart that you have what it takes
to go a killer time. Rebecca has a great relationship with her
coach, who motivates her before her races and helps calm her
nerves. Rebecca
says, "I drive an hour to practice everyday. You might think I'm
crazy, but the drive is well worth it."
-
Last summer, when Rebecca was 16, she moved to the Jersey Gators
Swim Team. She loves training with her new team. However, Cranford,
where the Gators train, is an hour's drive from her home in Toms
River. Now that Rebecca is 17 and has her license, she drives
herself to practice everyday. During the long drive, she enjoys
singing along with her favorite CDs. Rebecca says, "My family is my rock.
Without their support I would not be where I am today." Rebecca's
parents encourage and inspire her. Her dad goes to almost all of
her swim meets and gets more nervous before her races than Rebecca
does. Not only has Rebecca's dad supported her, he has also given
her a height advantage. Rebecca, who is 5' - 11" and has a wingspan
of 6 feet, gets her height from her 6' - 7" father, who was a
basketball player. Rebecca's mom also plays a big role in her
swimming career. Since Rebecca has four siblings, her mom can't go
to all the swim meets. However, before each competition, she gives
Rebecca a pep talk and after big meets she makes her a sign or a
special cake.
-
Rebecca says,
"Traveling for swimming is one of the most fun aspects." Swimming
has provided Rebecca with the opportunity to travel the country.
She attended the US Opens in Alabama and Texas, NCSA Junior
Nationals in Florida, the Santa Clara Invitational in Santa Clara,
California, and Speedo Junior and Senior Nationals in Irvine,
California. She has traveled to Maryland, Virginia, North Carolina,
Massachusetts, and New York for various other competitions. Her
favorite place to visit is California because of the shopping, site
seeing and beautiful beaches. Though Rebecca finds traveling fun
and exciting, she is mindful of staying on top of school work while
away.
Rebecca says, "Follow your heart on a college
decision."
-
After going on a
recruiting trip to the University of North Carolina at Chapel Hill,
Rebecca knew for sure that's the university she wants to attend.
She was so confident about her decision, she canceled subsequent
college visits.
The UNC coaches flew Rebecca down and put her up in a hotel the
Thursday night. On the Friday, Rebecca took a tour of the school
and met with the academic advisers and coaches Rich DeSelm and
Catherine Vogt. The coaches held an open workout for the recruits,
but, in compliance with NCAA rules, did not watch the swimmers.
Rebecca took to the swim team at UNC. According to her, the girls
were very friendly and honest. Rebecca spent Friday night in the
dorms with freshmen from the swim team. The next night, she stayed
with another group of girls from the swim team who live in an
apartment off campus. The hosts took the recruits to a show in the
school gym, where the basketball teams put on skits.
Rebecca's advice is: "When you take your trip, you'll know if it's
the place for you. Don't stress. Take your time and have
fun."
~by Arlene
Douglas, 16
EATING DISORDERS
Dear Alexi,
-
My teammate
has lost a lot weight. While most of us are eating after practice
snacks, my teammate rushes in and out of the locker room
practically unseen, and without consuming a thing. Initially, her
weight loss seemed to contribute to early season success but now,
her times are getting slower. I am worried but I don't know what to
do. Should I confront her, tell her parents or talk to our coach? I
am afraid for her health.
-
~Concerned Friend
-
Dear Concerned
Friend,
-
February 26 - March 4,
2006 was National Eating Disorders Awareness Week in recognition
that the problem is on the rise in the US. While you cannot presume
your teammate is suffering from an eating disorder, you certainly
have reason to be worried. Since the enactment of Title IX of the
Education Amendments of 1972, the number of female collegiate
athletic programs has increased and there is a corresponding growth
in incidences of disordered eating amongst the athletes. Nearly one
third of all female competitors report some form of dysfunctional
eating, and our "hunger" to win often fuels a variety of unhealthy
eating patterns ranging from obsessive focus on our appearance to
more serious behaviors like starvation, purging and binge
eating.
-
As swimmers, we are
especially vulnerable to disordered eating and excessive exercise
because swimming is a "thin-build sport" or an activity that, at
least in part, benefits from lean body weight for success. Swimmers
may start dieting to enhance "pool" performance, with a goal of
what some experts call "performance thinness" but often end up with
legitimate eating problems. Sometimes we begin dieting because a
coach mentions our weight -- as young females we remember
"absolutely everything" our coaches say and as driven athletes and
"people pleasers" we strive for approval and perfection. Sometimes
the source of the problem is the home environment. In addition,
while some commercial ads, like the Nike "Shoulders" campaign,
celebrate the strength of swimmers' physiques, we cannot avoid
being bombarded by the images of "model" perfection that associate
"thinness" with success. None of us is insulated from exposure to
media driven flawlessness or the risks of striving for it. Even at
the Olympic level, eating disorders can give rise to
concern.
-
This summer, I had the opportunity to attend a clinic offered by
Olympian Dara Torres. As I watched Dara, I was impressed by her
athletic body and her drive to succeed. Equally as impressive,
however, is her courage to have acknowledged and conquered the
bulimia from which she suffered for five years, before seeking
treatment. For Dara, a Coach's suggestion that she needed to lose
"ten pounds" set her on a course of rapid weight loss by purging
meals and invited a myriad of other physical and emotional
challenges for which Dara was unprepared. Dara reports that bulimia
brought on excessive moodiness and a pre-occupation with food that
reduced her focus on swimming. Most difficult however was managing
the "secrecy" of her condition, hiding her "disordered eating" from
anyone who could help her through struggles and feeling alone.
While after a year of purging, Dara admitted to herself that she
had a problem, she didn't seek professional help for almost five
years. I don't remember seeing Dara win Olympic gold but every
female swimmer knows about her ultimate successes in the pool. Dara
would not have reached such lofty goals had she not conquered her
eating disorder before it conquered her.
-
Since your teammate seems to be losing weight rather quickly and at
a rate that appears to be affecting her performance, she may need
help - why not be more than a teammate, be a friend and share your
concern with her. Once you initiate a dialogue, you can offer to
accompany her to a trust worthy adult, a coach, nurse, doctor or
parent who knows more than you do and can offer her the right kind
of help. Keep in mind that you're just a friend, so you may only be
able to offer support; but, having your teammate know that she is
not alone may give her the strength she needs to seek help. If
after confronting her with your concerns you remain worried or she
denies a problem, trust your instincts and consider going to an
adult without her. It is important, however, that your concern be
taken to a trustworthy adult who is not the source of the problem
to ensure that your teammate gets assistance.
-
~by Alexi
Kuska, 17
Backstroke Fundamentals
What are the basic elements
of a good backstroke? Ideally, you would want Eddie Reese of the
University of Texas and Longhorn Aquatics or Skip Kenney of
Stanford University, two coaches who have trained some of the
world's best backstrokers, to respond to that question. Reese is
the coach on record for Nate Dusing, Neil Walker and world record
holder Aaron Peirsol, three of the all-time top 10 swimmers in the
100 yard backstroke. Kenney is the coach on record for six of the
top ten 200 yard male backstrokers in history and two of the top
ten 100 yard and 200 yard female backstrokers in history. Since
Reese and Kenney are somewhat preoccupied, let me try a hand at
explaining the fundamentals of backstroke.
-
To assist me in laying out the basic elements of a good backstroke,
I have called on my Berkeley Aquatic Club teammate Gonzalo DeLeon,
who has a Junior National cut in the 200 meter back, to assist me.
Gonzalo has always been a natural backstroker - his 10 and under
New Jersey Swimming record in the 100 meter backstroke as a member
of the New Jersey Wave still stands. He is looking forward to
attending Bucknell University in the fall where he will be a
valuable member of the swim team.
-
Race Starts
and Turns:
-
The backstroke is the
only stroke that you start in the water. While waiting for the
starting gun, the swimmer must remember to stay relaxed, especially
in the shoulders, which allows for a better reaction time. The feet
should be about shoulder width on the wall to provide maximum
power. After pushing off the wall, getting into a tight streamline
is essential to increasing efficiency and reducing the amount of
drag underwater. At a meet, it is a good idea to practice the start
several times during warm-up because you want to make sure you have
the proper grip on the starting block and feel for the wall. Also,
since you can't see where you are swimming in the backstroke, it's
a good idea to familiarize yourself with markers, such as the flags
and ceiling lines, to ensure you turn on time and swim straight. On
the turns, you get maximum propulsion with strong dolphin kicks and
a tight streamline off the walls.
-
Body
Positioning:
-
Like freestyle, the backstroke is a long-axis stroke. Therefore,
the body should rotate along its axis from head to toe. For optimal
technique, the head should be in line with the body, facing
straight up and tilted back. This position, believe it or not,
helps to keep the hips from sinking into the water. A common drill
to reinforce proper head positioning is to swim the backstroke with
your goggles loosely resting on your forehead. The object is to
keep your head straight so that the goggles don't fall into the
water. The shoulders should be pressed back, forming a "T" with the
rest of the body. Shoulder positioning has a direct effect on a
good arm pull, and the pull accounts for the bulk of propulsion
generated in backstroke. Ideally, the arms should enter the water
at about 11 and 1 o'clock, fully extended with the pinky entering
first. "Proper hand positioning is the way to accomplish the best
possible stroke," says Gonzalo. Adding, "efficient technique is
more important than the strength used for the pull." The shoulders
should roll in conjunction with the hips at about 40 degree angles.
Rolling the body is critical to reducing drag, as it enables the
body to slice through the water like a speed boat, rather than
being dragged like a flat-bottom barge. For the kick, keep the
knees submerged. Like freestyle, utilizing a six beat kick is ideal
for backstroke.
ÃÆ''Ã'Ã'¦"During the
first part of the race, when you have a lot of energy, kicking is
vital to a strong and steady stroke. As the race goes on and your
kick rate decreases, you have to focus on keeping your body
elevated so the pull is still efficient," says
Gonzalo.
-
Underwater Arm
Pull:
-
It can be argued that the most confusing part of the backstroke
technique is the underwater arm pull. After entering the water, the
hand should first scull and pull the water while traveling slightly
away from the body. When the hand is at about the same height as
the hip, make a swift and powerful push. Once the arm is fully
extended, it should go into the recovery phase. During recovery,
the arm makes an arc from where it exits the water to its original
starting position above the head. At the same time, the other arm
enters the water to carry out the same process the first arm did.
According to Gonzalo, you should concentrate on making every pull
count. "Make sure every time your hand goes in the water you try to
scoop as much water as possible. Keep the strong pull going until
your arm is fully extended downward and then start the recovery
phase."
-
Core
Strength:
-
A critical key to having a fast backstroke is core strength. The
reason is quite simple, the rolling of the hips is initiated in the
abdominal muscles, requiring significant core power. Gonzalo has
abs of steel. For core strengthening, he does a mixture of
activities with medicine balls, physio balls and the abs
machine.
Start with these
fundamental elements of the backstroke and just maybe you'll hear
from Eddie or Skip.
-
~by
Christopher Toth, 17
Kate Toth: Persevering was Worth
It
Patience is a virtue.
Swimmer Kate Toth knows this very well. Suffering a knee injury
that would take more than a year to fully overcome and
transitioning from a team in England to the Berkeley Aquatic Club
in New Jersey, Kate had to wait out a lull in her swimming career.
But the wait paid off big time. 2006 was a spectacular year for
Toth, who captured the 13-14 year old High Point for both the
winter and summer New Jersey Junior Olympics and qualified to swim
multiple events at NCSA Junior Nationals in March.
-
Born in the United States, Kate then lived in several countries.
From ages six to thirteen, she resided in England where she had a
promising swim career. In England, she swam for the Windsor Swim
Club. "It is located in the center of the town Windsor and it was
kind of cool driving by the famous Windsor castle every day to get
to swim practice," says Toth. At Windsor, Kate swam under the
direction of Coach Tony Woodward. The team was small and Kate was
on the fastest squad, which included only 15 swimmers. She was the
only girl in her age group at Windsor. At the 2003 Age Group
Nationals, Kate won four silvers, one bronze, and three other
finalist positions, taking fourth place overall. Her best events
were the 100, 200 and 800 free and the 100 back. Toth reflects on
swimming competitions in England. She explains, "There is no short
course and long course season; most of the meets, with the
exceptions of a few, are long course meters, the others short
course meters. The atmosphere is tense and the meet is run
strictly. At all levels of competition, event cards are given out
about a week before the meet and to 'check in' you put your card
into a box. Before your event, the officials would lay all of the
cards out on a table, and written on your card would be your heat
and lane. Also, there is no limit to the number of events one could
swim in the course of the day. Sometimes, I would arrive at the
meet at 6:45am, swim five events plus relays, and not go home until
10:00pm, with possibly short lunch and dinner breaks."
-
As luck would have it,
about one month after the 2003 Nationals, Kate fell hard on gravel,
landing directly on her knees."I didn't think much of it and tried
to ignore it and continued to swim as well as run cross country for
my school," Kate said. But, with time the knee got worst. Finally,
she went to see her doctor, who gave her the option of intense
physiotherapy or surgery. After doing physiotherapy for about one
year, with little improvement, she had surgery on the knee. In the
summer of 2004, right after the surgery, Kate moved back to the
United States with her family. Kate says, "We moved to Madison, New
Jersey for the strong public school system, close proximity to New
York City and the number of swim teams in the area." Toth was
invited to swim with the Berkeley Aquatic Club. According to Kate,
the transition from Windsor to Berkeley wasn't difficult because
everyone was friendly and welcoming. She points out, however, that
Berkeley is a much larger team and she had to get used to a longer
taper.
Kate says, "One thing I absolutely love about Berkeley is the team
spirit, whether on relays, or just cheering your team mates on. At
my old team, maybe because of the size, the team spirit doesn't
nearly match the spirit of Berkeley. At Berkeley, relays are just
as important, if not more important than individual events, which I
love!"
-
Even so, with
lingering pain after the knee surgery, for a year Kate fell short
of making most of the best times she swam in England. Kate says, "I
think that if I didn't move to America right after my knee surgery,
it would have been extremely hard to keep swimming. It is hard
being use to placing at the top of any sport and then suddenly
being at the bottom, and knowing that you once swam much faster
times than people who are now easily beating you. When I came back
to America, nobody knew who I was or what my ability was, and
although it still was very hard seeing some people swim faster than
me, knowing that I once swam much faster than them, it was easier
to forget about how I used to be and focus on how great I could
be." With time, the knees became better. By 2006, Kate was in full
form, benefiting from rigorous training at Berkeley. As a 14 year
old, Toth won both the winter and summer Junior Olympics High Point
Award. With the first High Point Award, Kate said, "I was so
excited and felt like I was finally getting back to the level of
swimming I was at a few years ago." The second time, Kate said, "I
was even more excited than the first. I went into the meet a little
discouraged because my performance at Sectionals, which was the
week before, was not very good. Therefore, I was determined to
demonstrate I could do better. I felt like I had really pushed
myself during that training season and felt I also competed very
well during the meet."
-
Kate captured High Point with her versatility in the free, fly,
back and IM. She says, "In order to win High Point, you need to be
able to look at yourself honestly and ask am I really listening and
doing what my coach is telling me to do, and am I really pushing
myself during practice and meets? I think it is important that you
really look to see what you are actually doing in practice and not
see what you hoped or were supposed to do. And of course you have
to love what you are doing!" As Kate looks to the year ahead, she
is hoping for a summer Junior National cut and she wants to
continue loving swimming.
-
Kate illustrates that
when you don't quit, you have a chance to see what you can become.
If you persevere and give it your all every day in the pool, on the
deck, or in class, you can realize your full potential and you'll
get to know what you have the power to accomplish. We all aspire to
do great things, but we have to do them to count.
~by Emily
Healy, 15
FRONT PAGE - WINTER MEETS - SUMMER MEETS - INFORMATION -
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-
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