It has come to my attention that it would be beneficial to have a glossary of sorts for common terms used repetitively in my weekly swim workouts. Some are common across the discipline, but others may not be. Each coach has their own way of saying things, so when in doubt, consult your coach. If you are swimming alone and using Kiefer's swim workouts, this should help you make the most of them!

General

@ :## : This is your rest for repetitions. Say you see @ :10, that would mean take ten seconds rest after each distance.

Open: Emphasize fast breakouts, the first 12.5 of a 25.

Close: Emphasize fast finishes, the last 12.5 of a 25.

Secondary: Your best non-freestyle stroke.

Weak: Your worst non-freestyle stroke.

DPS: Distance per cycle. This is the distance you travel with each stroke cycle, when you see this in a workout it means push yourself to take less strokes and travel further with each one.

IM: Individual medley, a race comprised of all four strokes in specific order. Butterfly, backstroke, breaststroke and freestyle last.

Pull: This exercise requires equipment. A pull buoy and/or paddles.

Best Average: Holding the fastest time you can over a number of repetitions.

Descend: Get faster on each repetition.

Ascend: Get slower on each repetition.

Perfect: Take your time and think about each stroke you are taking.

Breath Control: There will be a given breathing pattern to follow. Breathing every 3 would mean taking a breath every 3 strokes, that way you would be alternating sides.

Cycle: A freestyle and backstroke cycle is made up of one stroke from each arm. Two strokes = one cycle. Butterfly and breaststroke cycles are one stroke.

Self-talk: Key words used to help you work through strokes or drill. Breaststroke is the prime example here. Walk through your steps by saying, then doing. Pull, breathe, kick, stretch. Strong pull, quick breath, kick into your stretch.

For time: This indicates a call for your best effort. This should be a max out swim, as if you were racing.

Race pace: This will generally be within a series of distance repeats like 10 x 50’s or 5 x 100’s. Know your goal time and divide it by the repeats, hold that time for the designated distance. For simplicity sake say you want to go 5:00 in the 500 free. For 5 x 100’s you would want to hold 1:00 per 100, for 10 x 50’s you would want to hold :30 per 50. No slower, but faster would be acceptable.

‘R’: This stands for round or repetition within a set. If you see R1, R2, R3 that will help you determine what you should be working on each round of the set.

Drills

Some simple, but commonly used by me, exercises to improve technique.

Butterfly:

Doubles: 2 strokes right arm only, 2 strokes left arm only, 2 full strokes. Remember single arm butterfly means the arm you aren’t using is resting on the surface in front of you, NOT at your side.

Triples: 3 strokes right arm, 3 strokes left arm, three full strokes.

Fly/Breast: One stroke butterfly, one stroke breaststroke. Alternate one of each using both kicks for butterfly before you get into your breaststroke pull.

Fish Flop: A series of 50's working on butterfly underwaters and breakouts.  Performed from a dive off the starting blocks whenever possible.  Odd 50's dive and start with a 25 underwater dolphin kick, return easy with a 25 free.  Even's dive with 7 fast underwater dolphin kicks and sprint fly to the wall, return easy free.

Backstroke:

Single Arm: Generally divided by 25, so one lap right arm only, one lap left arm only.

Triples: Three right arm only, three left arm only, three full cycles. The arm you aren’t using is at your side.

Breaststroke:

Mummy: No arms, wrap them across your chest like a bound mummy. Kick only. Self-talk through kick, breathe, stretch. This is a challenging drill.

Fly/Breast: One stroke butterfly, one stroke breaststroke. Alternate one of each using both kicks for butterfly before you get into your breaststroke pull.

One Pull/2 Kicks: Just like it says, instead of one kick on your stretch do two.

One breath/No breath: Self-talk comes into play again. Pull, breathe, kick , stretch, then pull, kick, stretch. Drop the breath and leave your face in the water every other stroke.

Freestyle:

Catch-up: Let your hands almost catch up to the other waiting out front on the surface where you ‘catch’ a new stroke. Don’t let your hands touch, keep them shoulder width apart.

Single arm: Right arm or left arm only. The arm you aren’t using remains at your side. Always breathe to the side you aren’t using. Never breathe on the stroking arm.

Over-kick: Fast tempo kick with long distance-per-cycle arms.

Miscellaneous

Surf kick: Head up, hands holding an imaginary kickboard.  Flutter kick only.

Scull: Hands out front, no kicking, head down. Try to smooth out the top few inches of water with flat palms in an open close fashion, ie thumbs touching, thumbs apart.

Underwater flip turns: Dive under about 3 yards out, pull hands down to your side and flip entirely underwater on the wall. Adjust your approach as needed and work your breakout.

Flutter kick: freestyle kick.

Dolphin kick: butterfly kick.

Extension kick: On your side, resting your ear on your bottom arm, top arm lays on your side. Each kick needs to be slow and deliberate. Extend fully to the front as if you are trying to touch the lane line with your toes, likewise extend fully to the back to touch the lane line behind you with your toes. This is a very slow kick. Take your time.

Welcome back to part four of our six part series on increasing speed. As we round out our strokes with this final edition please don’t forget to check back in for starts and turns to give you six different articles. If you are just joining us feel free to take a look back at butterfly, backstroke, and breaststroke.

Alright let’s get to it!

1. Legs

Improve on your speed today when you hit the water. Immediately. This is our fast returns tip. Much like in backstroke your legs help define your arm speed. Tempo comes not only from your arms but from your legs as well. Set up is key. Never push off the wall with dead legs, use them and amp up your momentum into your first stroke. You will meet less resistance, feel faster, and actually be faster. Make the cognitive choice to be aware of what your legs are doing when they leave the wall. Bigger challenge you say? Continue your awareness through a lap, a set, or a practice. Make those legs strong by being aware of their work. Be conscious enough of your activity to make sure they are constantly moving. Extra tip: Have you ever paid attention to what happens to your kick when you breathe? Check it out.

2. Circle

Freestyle is a round stroke. So often when I swim at masters, or stop by club practices do I see someone swimming like a square. What does that mean? It means your hands stop moving somewhere in your stroke, giving it a corner, an edge, a pause. This is a momentum killer. And more common than you might think. If you find you are an offender (if you think you might be, you probably are) don’t worry. Being aware is the first step to correction. Using a snorkel can also help you focus on eliminating these corners. Start with 25’s of 50’s being hyper aware of continuous movement, it won’t be fixed overnight, but with diligence this will be a huge fix and will help you increase your speed drastically.

3. Tempo

Old friend back again. In case you have forgotten our excessive talks on tempo, here we go again. You should always use tempo to train yourself to faster speeds. Two strokes on freestyle equals one cycle. Your cycle speed is what you are counting. Say your right hand enters first, that would be your one count, and then when your left hand enters that would be your two count. Elite level sprinters can complete one full cycle in less than a second. If you are new to tempo training start with 2.0 for play/experimenting. So one cycle (two strokes) in two seconds. Bring it down from there at your comfort level.

Welcome back to part three of our swimming faster series, if you are new please check out our previous editions featuring butterfly and backstroke.

Today we are going to talk about breaststroke and how you can improve your speed.

For those of us with the want it now mentally and short attention spans let’s get to it.

1. Self Talk

Absolutely talk to yourself, it is a fantastic way to stay on tempo or get faster.  Breast can be easily broken down into four parts.  Pull, breath, kick, stretch.  PBKS for those of you aiming for super quick tempo.  As you talk through these four pieces make sure your body isn’t falling behind or skipping ahead.  Talk at the speed you want to achieve, but be honest with yourself, if your body can’t keep up with your head slow down.

Bonus Tip:  Pull into your breath, kick into your stretch.  See what I did there?

2. Knees together

Save yourself some time and wasted energy by streamlining your kick.  Your knees should be as close together as possible, having spread apart knees accomplishes nothing other than an energy suck and a slow death to your forward drive.  If you are working a kick set you can self-talk it too.  Heels up, around, and squeeze together.

Isolate:  See how far one kick will get you.  Line yourself up with the tiles on the bottom of the pool or with a buoy on the lane lines.  Start from zero, so you are not moving.  Complete one kick and recheck your position, see how much you can improve on your distance traveled.

3. Hand Speed

Breaststroke isn’t necessarily thought of as a fast stroke, but it still has quick elements to it.  When you kick into your stretch, the movement of your hands to a streamlined position should be fast.  After your pull, when your hands are in front of your chest and below your chin, shoot your hands out and reach, stretch whatever you want to call it and rocket propel yourself with the drive from your kick.

Observe:  Youtube a breaststroke event at the Olympic level and take a peek at what the superstars do.  I recommend checking out Brendan Hansen for hand speed and Leisel Jones for kick power.

Let us know your thoughts and questions in the comments below.

Learn More Swimming Tips:

• Bilateral Breathing For Swimmers
• Swimming Tips For Beginners: Basic Gear, Pool Etiquette, and Overcoming Inertia
• Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition)
• Swimming Technique Part Two: 3 Ways To Improve Speed (Backstroke Edition)
• Lap Swimming Etiquette
• 10 Quick Tips for Swim Sighting
• 15 Meter Resurfacing Markers – The Underwater Swimming Rule
• The Benefits of Swimming: 5 Ways Swimming Improves Your Life

Welcome back to Kiefer’s speed improvement series. We started last week with butterfly moving on to backstroke. Getting faster now.

There is almost always something you can do today to feel and be faster in the water. For those of you after quick results here you go!

1. Transition

Much like in butterfly, accelerating into your breakout is a huge step in feeling and being faster right off the bat. However I would like to advise you to take this one step further.

Yes please continue to work those underwater dolphin kicks, and yes please try to make them snappier as you get ready for your first stroke, but here’s a little something extra to think about. Transition. From your last dolphin kick to your first flutter might you perhaps pause? Is there a lag between the two? Eliminate this. Work on powering through releasing a thunderous flutter kick to rev up your arms.

2. Throw down

When you take your first cycle (in backstroke 2 strokes equals one cycle) make it your fastest. Why? When you are racing your tempo is likely to only get slower the further you get into your race. Fatigue happens. So set your standards high and let them carry through. We talked about tempo last week in butterfly.

So for simplicity sake let’s say you are racing a 100 backstroke, most elite backstrokers race at 1.0 and faster. If you breakout from your underwaters and your first cycles is a leisurely 1.5 what are your chances for a successful swim? Set yourself up for success. Every time. Long term speed improvement from backstroke is fueled by a dedication to tempo training. It may be redundant, especially after last week, but this is true for all strokes.

3. Tempo train

Let’s begin with a cycle, because a backstroke cycle is not the same as a butterfly cycle.

Two strokes equal one cycle. Say you begin with your right arm, when you right hand hits the water that would be a one count, when your left hand hits the water that would be your two count. We are still counting one, two, three, four, one, two, three, four. Are you singing it in your sleep yet? 2.0 tempo would be your right hand hitting in one second and your left hand hitting on the two second. Voila! 2.0 tempo.

Find your speed today and work it down to your goal. I hope you will join us next week for a look at breaststroke! Please let us know your thoughts and questions in the comments below.

Other Articles You May Be Interested In Reading:

• Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition)
• Terrific 200's Swimming Workout
• Swimming Mantra Swimming Motivation

Welcome to a new Kiefer swimming blog series!  We are going to take a look at all four strokes plus starts and turns to help you improve your speed in the pool. We will start with Butterfly and work our way through the strokes of the IM line to give you some valuable swimming pointers.

For our ready to rock n roll athletes, let's begin with quick returns. Yes, you can feel and be faster in the water today when swimming the butterfly!

Short Term - Swim the Butterfly Fast Today:

Accelerate!

Setup is key. If you leisurely push off the pool wall and slowly kick up into your breakout, how much speed have you built up?  NONE!  Push off the wall aggressively and build your underwater dolphin kicks to your first stroke. Set yourself up for success by timing stroke number one so it is smooth and meets no water resistance. Don’t let your legs quit either! For Butterfly, there should always be two kicks per stroke. It is a common flaw to forget this on your breakout. Kick up into your first stroke and ride your momentum!

Long term - Build Butterfly Swimming Speed Over Time:

Learn to tempo train.

Count your cycles and get some rhythm. As I mentioned, above in Butterfly there are two kicks per stroke (cycle). There is one kick on hand entry and one at the end of your “power phase”, when your hands finish their push through the water. Counting your cycles will help you determine your efficiency in the water, ie if you take 10 cycles over the course of 25 yards, you know you are traveling more than 2.5 yards per stroke (allowing for your underwater breakout). To improve your speed and your distance per cycle, start counting those kicks. One, two, three, four, one, two, three, four; over and over. 2.0 tempo is two kicks and one cycle in two seconds. 1.5 tempo is two kicks and one stroke in one and a half seconds. 1.0 is two kicks and one cycle in one second. Over time you can train yourself down to a faster tempo.

Pro tip:  Keep your chin low to the water when you breath to eliminate wasted time and unnecessary progression. Swim to the end of the pool, not up in the air.

Your cycle is a circle.

Butterfly is not a square stroke. There are no pauses. No gliding. No rest. You will constantly be in motion. Eliminate corners. When your hands enter the water there is no reach or pause. Work on immediate catch. Hands hit the water, hands get to work. Flatten hands out front and make sure to get your face back in the water after your breath. A common mistaken for swimmers is allowing your head to remain up after the hands have already hit the water.

Pro tip: Head down before your hands after a breath.

Have any questions? Please let us know your thoughts and questions in the comments below.

Learn More Swimming Tips:

• Bilateral Breathing For Swimmers
• Swimming Tips For Beginners: Basic Gear, Pool Etiquette, and Overcoming Inertia
• Swimming Technique Part Two: 3 Ways To Improve Speed (Backstroke Edition)
• Swimming Technique Part Three: 3 Ways To Improve Speed (Breaststroke Edition)
• Lap Swimming Etiquette
• 10 Quick Tips for Swim Sighting
• 15 Meter Resurfacing Markers – The Underwater Swimming Rule
• The Benefits of Swimming: 5 Ways Swimming Improves Your Life

Behind Every Mantra: Your Reason For Swimming

Why do you swim? Everyone has a reason; using that reason to amp up your motivation will help you develop your personal swimming mantra.

My Reason? Winning!

I wanted to win. Everything. I wanted to lead the lane at practice, I wanted to get my hand on the wall first every time.

However, a single mantra wouldn't suffice. I had several swimming mantras to complement different competitive situations.

Enter The Racing Mantra | Rabbit

Rabbit. Racing mantra. My college coach at the University of Arizona made me "rabbit." After several long talks, and many swim practices working on racing strategy, it was determined that I was most comfortable being the race leader. I liked to go out hard and lead from start to finish.

It did not always work for me (silly rabbit!). Especially racing a conference rival and future Olympian Kalyn Keller from USC. In season, at every meeting, I would lead and she would clobber me on the back half of the 500 free, my premier event.

My Negative Split Mantra | Push

Frank Busch and I spent the entire season working on negative splitting, the technique of progressively increasing pace, resulting in a faster back half than front half of any given swim. Huge challenge. Frustrating challenge. The training mantra developed here: Push.

It was mind numbing for me to restrain myself from letting go on the first half of practice swims during negative split training. I wanted to just Fly (yet another mantra). But with lots of hard work, tears, and some cursing I was finally prepared to challenge Kalyn.

My Mantras In Action

My swimming mantras aligned for my breakthrough race against Kalyn Keller at NCAA's in College Station, TX.

I began my race as the Rabbit and I did Fly. What was different? A surge of adrenaline and confidence, supported by countless hours of mental and physical conditioning aligned to Push me to the wall before my rivals.

I knew this field of athletes wouldn't be played by my going out fast strategy; my opponents had developed their own strategy to counter my race leading and reel me back in. They knew I would do it. I couldn't surprise anyone here with my speed. This time I had a new mantra to help me close out my race. And at the halfway point I was ready to go. I fired up my legs and and told my arms to push it. I still flew and I got my hand on the wall first. No one reeled in this rabbit, not this time. It was my first individual national title and I swam the last 25 with a huge grin on my face, knowing I had it in the bag.

Time hasn't changed me; I still hate to lose. I am still far too competitive for my own good. My mantra keywords still flash in my head when its time to go. While I may not be an all-star anymore, I still like to fly, push, and be a rabbit. I also like to just Go.

Other Uses for Mantras

Swim Workout Recovery And Relaxation

Mantras can also be used to relax. Using Loose or Breathe during swim workout cool downs and stretching phases can be very soothing and help positively affect muscle recovery and heart rate.

Mantras And Housework?

Of course mantras can be applied to many other aspects of life. During house cleaning and laundry, a mantra like Get It Done comes to mind!

What's Your Swimming Mantra?

Thanks for taking the time to read about mantras that have enhanced my swimming.

I'd love to hear from the athletes out there about what Mantras have helped you grow as an athlete and achieve your goals.

Until then, please save me a lane!

Lap Swimming Gear Part 2

Kiefer's Basic Gear For Fitness Swimming Part 1 took the first step in solidifying basic gear to help make your swim workouts more productive and enjoyable. Now it's time to jump to the next level and discuss more advanced gear to pump the volume on your swim fitness.

Advanced & Essential Swim Training Gear:

• Hand Paddles
• Pull Buoys
• Underwater MP3 Players
• Mesh Gear Bag

Hand Paddles

Hand Paddles are devices used by swimmers during swim practice and workouts. Usually worn in pairs, the plastic hand paddle covers the swimmer's palm and is strapped to the hand with rubber tubing or straps.

Why You Need Them

• You'll get stronger: Paddles increase your workload, every time you wear them you are building muscle strength.
• Your strokes will become more efficient: Wearing hand paddles will help you improve your distance traveled per stroke cycle.
• You'll add variety: Switching up your gear during workouts decreases monotony, paddles can be worn while practicing all the strokes, except butterfly.

Popular Hand Paddles:

• Strokemakers: Starting at $14 per pair, these are your most versatile, simple paddles. They come in a variety of sizes and have adjustable rubber tubing to fit.
• TYR Catalyst Brites: For a few dollars more, you get a very technical paddle with great fit and feel for the water.

Pull Buoys

A pull buoy is a foam float placed between the thighs, providing flotation to the lower body, allowing swimmers to discontinue kicking without loosing proper buoyancy and body position. The pull buoy also serves as a reminder to focus on upper body strength training without kicking.

Why You Need One

• You'll improve technique: Combine a buoy with paddles and work on your rotation sans kick to core muscles as well.
• You'll have more options: Buoys are versatile. Wear them with paddles, wear them solo and do some sculling. Move it to your ankles and challenge yourself with a freestyle pull.

Popular Buoys:

• Kiefer Basic Buoy: It comes in three sizes and is fully adjustable. Made of sturdy foam it fits comfortably between your legs.
• Kiefer Universal Pull Buoy: Solid soft foam in one piece with no adjustment necessary its a nice one size fits all option for beginners.

Mesh Gear Bag

A mesh gear bag is used to for wet swim gear, allowing you to keep all essentials for your swim workout close at hand, at the end of you swim lane. Mesh also allows for post-practice rinsing and appropriate ventilation, keeping things fresh and facilitating drying.

Why You Need One

• You'll be more organized: Keep all your gear in one easy portable bag.
• You'll save money: Its less likely you will lose equipment if you have it all stored away in a mesh bag.
• You'll stay dry: Mesh bags help equipment dry off before throwing it back in your car. Plus with all the aeration the chance of your gear developing a musty smell is greatly decreased.

Popular Mesh Bags:

• Speedo Deluxe Ventilator: With an assortment of pockets with mesh composition you get the best. Stay organized and keep your gear in fast drying mesh pockets.
• Kiefer Mesh Bags: Available in multiple sizes, simplicity at its finest. One mesh pocket with a drawstring top will keep your gear ready to go.

Underwater MP3 Player

Underwater MP3 players are compact enough to ride under your swim cap or sit on your goggles strap. When coupled with underwater ear buds, you have the perfect system to add your favorite inspirational music to your swim workout.

Why You Need One

• You'll be motivated: Listening to music is a great way to stay focused and get yourself psyched up for a good hard swim.
• Mix it up: We all know staring at that black line gets old, make it more fun with your own personal music mix.
• Status: You better bet other swimmers are going to want to know about your new toy. Make some friends, socialize and share!

Popular MP3 Players:

• Finis Neptune: Works through bone conduction in your cheeks. Feel the vibrations and hear the sound without having to deal with finicky ear buds.
• Waterproof your iPod Shuffle: Its quick, easy and simple. You can send in a Shuffle you already own or order one with the coating already applied. Get some waterproof ear buds and boom, you're ready to rock your workout.

Are you inspired yet?

Swimming alone is wonderful exercise, but swimming accessories help push your swimming and fitness to next level.

Are you inspired yet?

What is your favorite piece of training gear- and why can't you swim without it?

Learn More About Aquatic Fitness: 

• Guide to Dryland Swimming Workouts and Products
• Swimming vs. Running: Which is a Better Form of Exercise
• Upper Body Water Workouts with Kiefer Dumbbells
• Basic Gear For Fitness Swimming
• Swimming Stretches
• Swim Fitness During Pregnancy
• Essential Swim Gear for Water Aerobics and Aqua Therapy

The Short Sprint Or 50 Free

At first glance, the history of the 50 Free appears as short as the race itself. And while it may not have been officially contested until the 1988 Olympics in Seoul, its origins can be traced back to the beginning of the 20th century.

1904- The Short Sprint

In the 1904 St. Louis Olympics, the short sprint, made its first Olympic appearance. The course length was only 50 Yards (about 46 Meters). At the time, freestyle meant you could choose any stroke you wanted to swim, free from any mandate of stroke style.

This was only time the 50 Free would be run in yards during the Olympics.

The 50 Free wouldn't make a return to the Olympics for another 84 years, resurfacing at the 1988 Olympics in Seoul.

The 1970's- The 50 Free Is Reborn

In the 1970's the 50 Free became an official event marked by the first recorded world records by Jonty Skinner (South Africa) at 23.86 in 1976 for the men and Kornelia Ender (East Germany) at 26.99 in 1975 for the women.

What Makes A Great Short Sprinter?

The 50 Free is all about reaction and drop dead speed. Getting off the blocks the fastest and nailing your breakout are key elements. Some sprinters just get up and go, others choose to take advantage of underwater kicking. There is no tried and true. Oftentimes swimmers will breathe once or not at all. Frequently you will see swimmers utilizing a straighter arm stroke, like a windmill. Tempo is key. The top flight at the Olympics will and have all boasted a stroke tempo well under 1.0.

Typically sprinters are a tall breed. Matt Biondi is 6'7" and Amy Van Dyken is 6'. Not a rule, just statistics. Long arms and legs are a huge plus.

50 Free World Record History

Women's 50 Free World Record Holders

In the women's event, Kornelia Ender went on to be a multiple world record holder and multiple time Olympic medalist. However her victories are heavily tainted by the East German doping scandal. Johanna Malloy (CAN) was the next world record holder in 1977 at 26.95. In 1978 it was broken again by Anne Jardin (CAN) 26.74. Two years passed then American Cynthia (Sippy) Woodhead took it down to 26.61. The world record was broken three more times in that same year (1980)  Kelly Asplund (USA) 26.53, Jill Sterkel (USA) 26.32 and Sterkel again at 25.96.  Less than a year later in 1981 Sterkel lowered the mark one more time to 25.79. Two years later a young superstar in the making by the name of Dara Torres (USA) took the record down to 25.69. It was quickly snapped 6 months later by Annemarie Verstappen (NED) 25.64. Torres wasn't close to being out for the count one month later she lowered the mark to 25.62 and again to 25.61. Competition in the 80's was fierce but two years passed before the record was lowered by Tamara Costache (ROM) to 25.50. Costache lowered the record an additional three times over the course of a year to 25.28. Another two years passed before the record went to Yang Wenyi of China, she was the first woman to break the 25 second barrier at 24.98 in 1988. She lowered it to 24.79 and then her teammate Le Jingyi, suspected of steroid abuse but never proven, took over in 1994 taking the 50 down to 24.51. The record held for six years. In 2000 Inge be Bruijn (NED) tied the record of 24.51 but dropped it three times in one year,  The record sat at 24.13 for eight years.  In 2008 one of her country women Marleen Veldhuis lowered the mark to 24.09.  Swiftly the record fell below 24 seconds in the same year to Australian Libby Trickett (Lenton) in 23.97.  Then Veldhuis took it back in 2009 at 23.96.  Today the record is held by Britta Steffen (GER) at 23.73 swum in 2009 at the World Championships held in Rome, Italy.

Olympic Gold:

• Kristin Otto (GDR) 1988 Seoul
• Yang Wenyi (CHN) 1992 Barcelona
• Amy Van Dyken (USA) 1996 Atlanta
• Inge de Bruijn (NED) 2000 Sydney
• Inge de Bruijn (NED) 2004 Athens
• Britta Steffan (GER) 2008 Beijing
• Ranomi Kromowidjojo (NED) 2012 London

Men's 50 Free World Record Holders

On the men's side, Jonty Skinner's record of 23.86 in 1976 was passed up a year later by Joe Bottom (USA) with a 23.74.  Another year passed and Ron Manganiello (USA) took it down .02 to 23.72.  The record next went to Klaus Steinbach (GDR) in 1979 with a 23.70.    The USA men dominated the record board for the next 7 exchanges that all occurred over the course of 18 months.  First Chris Cavanaugh in February of 1980 clocked 23.66, then in April he went 23.12.  Rowdy Gaines was the first man to break 23 seconds throwing down 22.96 the same day at US Spring Nationals.  Then Bruce Stahl took it down further at the same meet 22.83.  Four months later Joe Bottom was at it again lowering the mark to 22.83 then again to 22.71.  It took a year for the next change to come, this time from Robin Leamy at 22.54.  His record would hold for four years.  Dano Halsall (Switzerland) swam a 22.52 and held the record for a few months before Tom Jager (USA) took it down to 22.40.  Matt Biondi held the world record next at 22.33 then it went back to Jager at 22.32.  Jager lowered his mark once more in 1988 to 22.23.  Then a South African named Peter Williams jumped in the middle of the USA boys taking the record down to 22.18.  Biondi broke the record one last time with an Olympic gold medal in Seoul touching in at 22.14.  Jager wasn't done yet and one year later swam a 22.12 then became the first man under 22 seconds in 1990 blasting out a 21.98, then a 21.81.  10 years later (goes to show how epic the Jager/Biondi exchange truly was) Russian Alexander Popov swam a 21.64 in 2000.  Another 8 years pass until the record is broken by Eamon Sullivan (AUS) in 2008 with 21.41 and again the next day with 21.28.  Frederick Bousquet of France let the record stand a month before he lowered it to 20.94 becoming the first man under 21 seconds.  The record is held now by Cesar Cielo of Brazil from 2009 with a 20.91.  This progression shows how dominant and truly excellent Tom Jager, Matt Biondi, and Alexander Popov were.  Ahead of their time and completely relevant nearly 15 years later.

Olympic Gold:

• Matt Biondi (USA) 1988 Seoul
• Alexander Popov (EUN) 1992 Barcelona
• Alexander Popov (RUS) 1996 Athens
• Anthony Ervin/Gary Hall Jr (USA) 2000 Sydney
• Gary Hall Jr (USA) 2004 Athens
• Cesar Cielo (BRA) 2008 Beijing
• Florent Manaudou (FRA) 2012 Athens

There are more than a few standout characters from this particular event.  Outside the epic battle that was Jager/Biondi/Popov there was Gary Hall Jr.  He made a spectacle of his personal competitive nature often walking to the racing blocks in a boxer's attire and then shadow boxing.  Often criticized for showboating Hall brought much needed attention to our sport, even though it wasn't always good, he believed any attention was better than none.  Popov currently sits on the IOC board and helps make decisions for future Olympics.  Amy Van Dyken of 1996 Olympic fame was often criticized for spitting in her competitors lines before a race.

Who will break the record next?  On the men's side, past record holders and current are still competing.  Cielo and Bousquet have been in the 21 mid range recently, but not close to breaking the 21 barrier.  So has gold medalist Manaudou.  James Magnussen (AUS) could be in the mix but has publicly been battling a variety of issues.

The top time in the past year for women stands with Kromowidjojo (NED) at a 24.05, with Australian Cate Campbell close on her heels at 24.13.  The top 10 times are all under 24.61 but not too close to Steffan's world record of 23.73.  Steffan herself has a best of 24.76 landing her in a three way tie for 13th this past year.

Q: Why should swimmers learn bilateral breathing?

A: Bilateral breathing makes you a better swimmer!

What Is Bilateral Breathing?

The term may sound like swimming snob jargon, but the meaning is actually quite simple. It means: breathing on both sides.

Sit at the edge of the pool and watch athletes swimming freestyle. Chances are, you'll see 3 different styles of breathing:

1. Breathing on one side, known as unilateral breathing.

2. Lifting the head out of the water for front breathing , known as really bad form.

3. Alternating breathing on both sides, also known as bilateral breathing.

Bilateral breathing only applies to the Freestyle stroke, where breaths should be taken on alternating sides, commonly after every 3 strokes (a stroke is the action of one arm travelling pulling through the water). The resultant pattern looks like this:

Arm A / Arm B / Arm A  (Breathe on Side A)

Arm B / Arm A / Arm B  (Breathe on Side B)

(and repeat)

Other Bilateral Breathing variations:

• Some swimmers alternate after 5 or 7 strokes.
• Some swimmers may choose to alternate repetitions of side breathing, such as this stroke pattern:

Arm A / Arm B /  (Breathe on Side B)

Arm A / Arm B /  (Breathe on Side B)

Arm A / Arm B / Arm A  (Breathe on Side A)

Arm B / Arm A /  (Breathe on Side A)

Arm B / Arm A /  (Breathe on Side A)

Arm B / Arm A / Arm B  (Breathe on Side B)

(and repeat)

Why Is Bilateral Breathing Important For Swimmers?

Breathing on both sides will help you develop a smoother, more symmetrical swim stroke by naturally encouraging  proper body rotation on both sides.

Swimmers that do not learn to breathe bilaterally do not rotate properly on the breathless side, causing them to overthrow their recovering arm past the center line of the body's long access while swinging back to the top of the stroke. Crossing over causes the hips to zig-zag and the body to fold, throwing the swimmer off course and wasting copious amounts of energy.

When is it OK to break the bilateral breathing law and practice unilateral breathing?

Confident swimmers with well-developed technique may choose not to breath bilaterally during sprint sets in swim practice or during competition. This is fine!

However, unilateral is the exception - and bilateral is the rule. Most training should be performed with bilateral breathing.

Complications With Bilateral Breathing

Some swimmers give up with learning bilateral breathing because they don't feel like they're getting adequate oxygen. This discomfort is usually resolved by developing a better breathing technique, turning exhalations into a consistent, yet forceful exhale that lasts the entire time your mouth is underwater, stopping when your mouth leaves the water to take another breath.

Remember to think of your underwater exhalation by picturing a constant stream of bubbles that emanate from your mouth. This will serve as a reminder not to hold your breath and cheat proper breathing.

Well now you know!

So much for the swim snobbery jargon - bilateral breathing is an obtainable goal for new swimmers (and swimmers with bad habits). A few workouts using this technique is all you need to break the unilateral habit and take your swimming to a higher level.

Did we leave you "breathless" and wanting more?

Read our advice on swim fin sizing and learn about the 15 meter resurfacing marker - two important topics to help you rule the pool and wipe the smirk off the faces of the old school pool fools.

Please feel free to leave your questions and comments below!

See you at the pool- Robin

Learn More Swimming Tips:

• Swimming Tips For Beginners: Basic Gear, Pool Etiquette, and Overcoming Inertia
• Swimming Technique: 3 Ways To Improve Speed (Butterfly Edition)
• Lap Swimming Etiquette
• Swimming Technique Part Three: 3 Ways To Improve Speed (Breaststroke Edition)
• Swimming Technique Part Two: 3 Ways To Improve Speed (Backstroke Edition)
• 10 Quick Tips for Swim Sighting
• 15 Meter Resurfacing Markers – The Underwater Swimming Rule
• The Benefits of Swimming: 5 Ways Swimming Improves Your Life

We've heard it before, swimming is a non-contact sport, swimming is great for rehab, or even *gasp* you can't injure yourself swimming. False, false, false. I'm not saying every swimmer is destined to face injury, however, it is much more likely if you don't take preventative steps. Communicate concerns with your coaches, ice, and be informed.

The most common swimming injury faced by swimmers are shoulder injuries. Rotator cuff issues, tendonitis, and stress fractures are not uncommon. I've dealt with them all.

Rotator Cuff Injuries

A rotator cuff injury involves muscles and tendons that surround your shoulder joint. Those muscles and tendons can become inflamed resulting in a constant dull ache. More severe injuries to the rotator cuff, like tears, may result in surgery or shots. The good news is you can take care of most minor rotator cuff issues by being proactive.

Rotator Cuff Exercises

Performing rotator cuff exercises with small hand weights is a must for any swimmer, regardless of whether they are rehabbing or preventing an injury. In reality doing them daily takes less than 10 minutes, a small investment in time compared to your overall time spent training. In most cases, a three to five pound hand weight or a medium gauge length of surgical tubing is sufficient. If you are using surgical tubing, you can perform exercises by either standing on the middle of your tubing or wrapping it around a pole.

Raises

Raises: Begin with your hands at your side holding your weights. If you are using tubing, stand on the middle and hold one end in each hand. With your pinkies up and your thumbs down, raise your straight arm to shoulder height and lower. Never let your arms snap back to your sides. To reap the full benefits of this exercise, you must control both up and down motions. There are two directions (side and front) in which to perform this exercise, but never go past shoulder height. Concentrate on the contracting of muscles around your shoulder blades and visualize them drawing together.

Repetitions: 10 reps of side raises and front raises with each arm.

Inward & Outward Rotators

For the next exercise hand weight users will need to lie on the ground on their side. Tubing users will be standing utilizing a pole. Whether on the ground or standing, the elbow must maintain constant contact with your side. Allowing your elbow to float away from your body negates the benefits of this exercise. Hand weight users will be one directional with this exercise, in a controlled motion (no flinging) lower your weight to the ground so your forearm runs parallel with it, then raise until your forearm until it is perpendicular to the ground, pointing straight up in the air.

Tubing users, wrap your tubing around a pole and hold both ends in one hand.

Outward: Keeping your elbow in contact with your side, begin with your fist holding the tubing pointing towards the pole and crossing your midsection, step away to increase the intensity of the exercise. The shoulder not in use is closest to the pole. Now slowly bring your fisted hand away from the pole as far as you can while maintaining elbow contact.

Inward: To reverse this exercise do a half turn with your body. Your elbow will still be at your side, and your hand fisting the tubing will still be pointed towards the pole, but now the shoulder not in use will be opposite the pole. Repeat.

Tendonitis

Tendonitis is the inflammation of muscles and tendons often results from ignored/untreated rotator cuff injuries. Tendonitis can feel like a biting or stabbing pain and often result in lost pool time. My annual bout with tendonitis arrived during Christmas training. However, I could prevent lost pool time by being proactive in the weeks leading up to increased yardage.

Preventing Tendonitis:

• Frequent icing
• Massages
• Muscle stimulation therapy helped considerably.

Communication

Don't ignore rotator cuff pain. Immediately communicating discomfort to your coaching staff is key to get proper feedback and advice. If you are still concerned, visit a a doctor with a sports medicine background.

Icing & Muscle Fatigue

Always ice fatigued muscles immediately after practice to accelerate muscle repair and stave off tendonitis. Don't skip this important maintenance! Look for convenient treatments - apply a bag (or two) of frozen peas when you get home or see your trainer to be padded with ice bags and cling wrap.

Stress Fractures

Stress fractures are tiny cracks in a bone created by the repetitive application of force from athletic motion and overuse.

Overtraining

Not all stress fractures are preventable; some swimmers have weaker bones. However, overtraining is easily prevented.

I loved my coach dearly and gladly followed his direction. In hindsight, a 12-13 year old swimmer should probably not swim 10,000 yard distances for time. If you have concerns about your swimming load-  discuss them with coach in a respectful manner. Ask questions and gain insight.

I suffered a stress fracture in my right shoulder when I was thirteen years old. I was out of the water for three months and endured the same length of rehab time (a regime of exercises, ice, and sessions with the muscles stimulation device).