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Nutrition: If You Want To Be An Olympian Or World Champion, Then Train Like One!
By Dawn Weatherwax
A strong immune system means fewer days out of the water.
Top swimmers who medal at major events have one thing in common: they experience less frequent and shorter duration respiratory and gut infections than their competition. Ill health accounts for one-third of all lost training days or performance alterations.
Sleep, hydration and nutrition quality and amount are the top influencers.
Athletes need a minimum of nine to 11 hours of sleep on a regular basis to maximize recovery and repair. Lack of continuous sleep weakens the immune system and opens up the opportunity to get sick or injured. It is important that swimmers understand that if “lack of time management” is the cause, then they need to re-evaluate their goals.
Shortage of hydration intake not only impairs performance, but impacts the integrity of the mucosal lining in the gut. A weak gut leads to an increased opportunity to get sick. The goal is to drink a minimum of half your weight in fluid ounces a day plus four to 20 ounces per hour per activity (how much you sweat impacts the amount needed).
Daily nutrition has the most impact on all aspects of training, especially immunity. However, 75% of athletes chronically undereat or have too much added sugar or saturated fat. Undereating—otherwise known as “low energy availability”—is a significant factor. The body needs to be nourished properly to recover, repair, grow and to do back-to-back trainings optimally.
[PHOTO BY MINE KASABOGLU/ISL]
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Swimming World Magazine January 2021 Issue
FEATURES
011 A YEAR LIKE NONE OTHER
by Dan D’Addona
The top story of 2020—the COVID-19 pandemic—impacted all of the year’s stories in aquatics…from age group, high school, college and Masters competition all the way to the Olympics!
012 THE TOP 10 PERFORMANCES OF THE MILLENNIUM’S FIRST 20 YEARS (2000-19)
by John Lohn
One month after we selected the Swimmers of the Millennium (to this point), we have picked the top 10 performances of the millennium’s first 20 years. The swims that were selected were not just based on speed, but carried a certain level of significance or marked a defining moment in the sport.
020 TAKING THE ROAD LESS TRAVELED
by David Rieder
Michael Andrew has been the target of criticism the last seven-and-a-half years for his decision to turn pro at 14, his unique training style (USRPT), his training plan and more. But he’s also enjoyed success along the way and is ready to move to the next level as he prepares to qualify for the 2021 Olympics.
024 WHO “SHOT” THE SWIMMERS?
by Bruce Wigo
This is the first part of a series that highlights an International Swimming Hall of Fame exhibit showing the history of swimming through the eyes of the photojournalists who have covered the aquatic sports for more than 150 years.
028 A SHOOTING STAR IN SEOUL
by John Lohn
American Matt Biondi had it all. The physique. The pure talent. The inner drive. Add those traits together, and it is no surprise that Matt Biondi—over the span of three Olympiads—cultivated one of the finest careers the sport has ever seen.
031 2020 WORLD & AMERICAN RECORD PROGRESSION
compiled by Andy Ross
033 NUTRITION: IF YOU WANT TO BE AN OLYMPIAN OR WORLD CHAMPION, THEN TRAIN LIKE ONE!
by Dawn Weatherwax
A strong immune system means fewer days out of the water.
038 MENTAL PREP: BEFORE THE BEEP WITH OLIVIA SMOLIGA
by Shoshanna Rutemiller
COACHING
015 SELLING PROCESS TO SWIMMERS (Part 1)
by Michael J. Stott
In 1993, Swedish cognitive psychologist Anders Ericsson wrote that greatness wasn’t born, but grown. His ideas later formed the basis for the “10,000-hour rule” described in Malcolm Gladwell’s book, “Outliers” (2008), which holds that it takes roughly 10,000 hours of practice to achieve mastery in a skill or field. Known by the term, “process,” to coaches, Swimming World details how they use that learning curve to improve the performance of their swimmers.
036 SWIMMING TECHNIQUE CONCEPTS: FREESTYLE TECHNIQUE FOR SPRINT AND DISTANCE (Part 1)
by Rod Havriluk
Many sources suggest that swimmers use a different freestyle technique for sprint and distance events. However, science (both physics and research) shows us that a swimmer can optimize performance in events of all distances by using the same arm motion with a different arm coordination.
040 SPECIAL SETS: TOUGH SETS THE DON SWARTZ WAY
by Michael J. Stott
Don Swartz, now at North Bay Aquatics, was Rick DeMont’s coach at Marin Aquatic Club in the early 1970s when he set world records in the 400 and 1500 meter freestyle. The halcyon era was a time of mega yardage being done by the likes of DeMont and fellow Olympians Brian Goodell, Bobby Hackett and Australia’s Steven Holland. When it came to designing tough sets, you could say that Swartz had a front row seat.
043 Q&A WITH COACH KATIE ROBINSON
by Michael J. Stott
044 HOW THEY TRAIN MIRIAM GUEVARA
by Michael J. Stott
TRAINING
035 DRYSIDE TRAINING: RESOLUTIONS FOR SWIMMING FASTER IN 2021!
by J.R. Rosania
JUNIOR SWIMMER
047 UP & COMERS: LEVENIA SIM
by Shoshanna Rutemiller
COLUMNS
008 A VOICE FOR THE SPORT
027 DID YOU KNOW: ABOUT SPORTS CARTOONS?
042 THE OFFICIAL WORD
046 GUTTERTALK
048 PARTING SHOT
Swimming World is now partnered with the International Swimming Hall of Fame. To find out more, visit us at ishof.org