Kathleen Baker Drops World’s Fastest 200 Back at Nationals

Photo Courtesy: Dan D’Addona

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit TritonWear.com for more information on our sponsor. For full Swimming World coverage, check event coverage page.

Kathleen Baker has been on fire in the 2017 calendar year after she won the silver medal in the 100 back in Rio last summer. She won her first NCAA individual title in March and won swimmer of the meet in the process. She returned in June in the same pool with a spot on her second straight World Championship team with a 2:06.38 in the 200 back final, the fastest time in the world this year.

Baker moves ahead of Australia’s Emily Seebohm (2:06.66) in the world rankings list and will be joined in Budapest by 15-year-old Regan Smith from Riptide Aquatics in Minnesota. Smith was second at 2:08.55 and makes her first major international meet. Smith held off a hard charge from Lakeside’s Asia Seidt at 2:08.99.

Kentucky’s Bridgette Alexander (2:10.10), Suburban’s Alex Sumner (2:11.18), Georgia’s Hali Flickinger (2:11.29), Lisa Bratton (2:12.06) and Georgia’s Kylie Stewart (2:13.29) also competed in the A-final.

Smith moves up to seventh in the world rankings as we head to Budapest.

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Kevin Cordes Gives the World Record a Scare in 200 Breast at Nationals

In one of the most anticipated races of the night at Nationals, Kevin Cordes gave the world record a legit scare on Wednesday night in the IU Natatorium with a 2:07.41 to sit third in the world rankings behind the Japanese duo of Ippei Watanabe (2:06.67) and Yasuhiro Koseki (2:07.18).

Cordes led the race from start to finish and was under WR pace at 150 meters, something we have seen from him in the past. He showed a little bit more emotion with the win tonight, so he had to have felt the pressure from the swimming community saying he “couldn’t get it done.” He makes his third World Championship team and will look to upgrade his silver from 2015.

Cordes will be joined in Budapest by Georgia’s Nic Fink, who had a disappointing trials last summer. Fink makes his third World Championships with a 2:08.63 for second. Fink held off a close finish for second ahead of Cal’s Josh Prenot (2:08.72), Texas’ Andrew Wilson (2:08.82) and Will Licon (2:09.68).

Jonathan Tybur (2:10.94), Daniel Roy (2:12.23) and Jacob Montague (2:12.73) also swam in the A-final.

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Yorkshire host towns for 2019 World Championships unveiled

Harrogate will be the main host town for the duration of the championships

Organisers of the 2019 UCI Road World Championships have unveiled the Yorkshire towns and cities that will play host the various races.

North Yorkshire town Harrogate has been named as the main competition centre, with every race of the Worlds finishing there.

>>> Tour de France route 2017: stages and key climbs

Beverley, Doncaster, Leeds, Northallerton, Ripon, and York have all been put forward as potential start locations for races.

The 2019 Worlds takes place over nine days in September of that year, likely kicking off as usual with the team time trials and culminating in the elite men’s road race on the final Sunday.

The last time Britain hosted a Worlds was in 1982 when it took place at Goodwood in West Sussex.

“We are delighted to announce our intention to start the UCI Road World Championship races in 2019 in all four corners of Yorkshire making sure the races take in the full splendour of this beautiful and diverse county,” said Welcome to Yorkshire chief executive Gary Verity.

“This is an unprecedented opportunity to showcase Yorkshire to the world and I have no doubt that every town and village on the final routes will be ready with their famous Yorkshire welcome as seen for the Tour de France and now each year for the Tour de Yorkshire.”

The county, which memorably hosted the Tour de France Grand Départ in 2014, will receive £24 million of government investment for the event along with £3 million of National Lottery money.

£15 million of the government funding will be used to develop 27 cycle sport facilities across the UK as part of the events legacy.

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Lilly King, Bethany Galat Drop Massive 200 Breast Times at Nationals

Fun fact, did you know Lilly King never won high school state until her senior year? She was runner-up almost every year before that to who else but Bethany Galat. The two Indiana natives from opposite ends of the state came together once again to race at the IU Natatorium in Indianapolis. This time, it was King who took the win over her long time rival with a massive 2:21.83 to swim the second fastest time in the world this year behind Russia’s Yulia Efimova (2:19.83). Galat was second at 2:22.24 to now sit fourth in the world behind Great Britain’s Jocelyn Ulyett (2:22.08). Both of those swimmers made their first World Championship team as Galat made her first major international trip.

The United States has not had a major international win in the 200 breast since Rebecca Soni broke the world record in the 2012 London Olympics, and they have a solid and young 1-2 punch going into Budapest this summer. King is 20 and Galat is 21.

Those two swam away from the pack over the back half from the rest of the field. Miranda Tucker (2:25.82), Kayla Brumbaum (2:25.85), Vanessa Pearl (2:25.97), Andrea Cottrell (2:26.50), Katie Meili (2:26.71) and Breeja Larson (2:28.09) also swam in the A-final.

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What the Hell Is the Difference Between a Sweet Potato and Yam, Anyway?

Colorful, oddly-shaped, bright or white flesh, these starches taste heavenly no matter how you prepare them. I’m talking about sweet potatoes. Oh, wait, are those yams? Which is which, anyway? And, nutritionally speaking, does it matter?

Sweet potatoes and yams may be two of America’s most misunderstood vegetables. As it turns out, they’re pretty easy to tell apart from the outside. But are they the same inside?

What’s the Difference Between Sweet Potatoes and Yams?

If you walk into the fresh-vegetable section of your local grocery store and see piles of pointy, potato-like things in various colors and wonder what exactly they are, you are not alone. What one store might call a sweet potato another might declare a yam, and vice versa. Do only sweet potatoes have bright red skins? If it has purple flesh, is it a yam? And is a sweet potato really a potato? It’s all very confusing—unnecessarily so, as it turns out.

In the U.S., 99 percent of the “sweet potatoes” and “yams” you see in the produce section are really all just different kinds of sweet potatoes. (FYI, neither sweet potatoes nor yams come from the potato family. Sweet potatoes are related to morning glories, and yams to lilies. Who knew?)

Sweet potatoes are usually tapered, often on both ends. They come in a variety of colors and textures, with skin ranging from light yellow to golden-orange, or even red, and flesh that ranges from white, yellow, and orange, to red and even purple. Sweet potatoes are the ones we are most likely to use in recipes.

sweet potatoes


If it looks more like a regular potato, it’s probably a yam. Instead of being tapered, yams tend to be more rounded. Their skins are usually darker and look more like bark. Their flesh tends to be either white or white with purple, and they can grow to be much larger than sweet potatoes.

But don’t worry too much about telling them apart, because yams are actually kind of hard to find in the U.S. If you really want one, try international or specialty markets.[1]

Can I Substitute Yams With Sweet Potatoes?

These two root vegetables might look a little different, but does it matter which one you eat? Right off the top, one important difference is that you can eat sweet potatoes raw (if you really want to). Raw yams, on the other hand, are toxic (but perfectly fine when cooked).

In terms of nutrition, these two sources of complex carbohydrates are fairly similar. Both are good sources of fiber and are relatively low on the GI scale (54 for yams and 71 for sweet potatoes), and both provide significant amounts of vitamin C, vitamin B-1, copper, and manganese.[2]

But the bright-orange flesh found in many sweet potatoes contains a lot more beta-carotene (vitamin A) than yams. In fact, a 100-gram serving (about a half-cup) provides 283 percent of your daily vitamin-A needs. The whiter flesh of yams, on the other hand, provides a meager 5 percent.

Nutrient Sweet Potato (100 g) Yam (100 g)
Vitamin A 283% 2%
Vitamin c 4% 28%
Carbohydrates 20 g 28 g
Fiber 3 g 4 g
Glycemic index 71 54
  • What’s the difference between sweet potatoes and yams? The Kitchn. Accessed December 11, 2015. http://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176.
  • Glycemic index and glycemic load for 100+ foods. Harvard Health Publications: Harvard Medical School. Accessed December 11, 2015. http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods.
  • United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. Accessed December 11, 2015. http://ndb.nal.usda.gov/ndb/foods.

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Townley Haas Unleashes Second Fastest 200 Free of 2017

Photo Courtesy: Peter H. Bick

There was a lot of potential around Townley Haas after he finished in the individual 200 free final last year and swam the fastest relay split of any of the competitors in the 4×200 free relay. Haas picked up his first World Championship selection with a 1:45.03 on Wednesday night in Indianapolis, the second fastest time in the world this year behind China’s Sun Yang (1:44.91).

Haas moves ahead of the British duo of James Guy (1:45.55) and Duncan Scott (1:45.80) on the world rankings list as we move towards Budapest. Haas will be joined in the individual 200 free by Blake Pieroni of Indiana (1:46.30), who moves to fifth in the world rankings. Pieroni picks up his first World Championship spot in his career.

Zane Grothe (1:46.39) and Conor Dwyer (1:47.25) rounded out the top four for a solid 4×200 free relay. The Americans will be looking to regain the world title they lost to Great Britain in 2015. The Brits will be tough to beat with the core of Scott and Guy leading the charge for them.

Clark Smith (1:47.29) and Caeleb Dressel (1:47.51) also pick up relay consideration spots with their fifth and sixth place finishes. Jay Litherland (1:47.74) and Mitch D’Arrigo (1:47.79) rounded out the top eight final.

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7 Tips To Help You Pack On More Plates During Your Next Workout

While you can always adjust your reps and sets, adding more weight to your workouts is a necessary step to catapult your progress forward.

If you’ve hit a strength plateau and can’t seem to break through, try using one of these tips to give you the extra ammo to destroy your PR.

Tip 1: Serve Yourself a Shot of Caffeine

If you’re not training with any sort of pre-workout supplement or caffeine, you are definitely missing out. Caffeine is one of the most highly used ergogenic aids, and can provide a physical energy boost as well as improve your mental performance.

For best results, start with 200 milligrams of caffeine taken 30 minutes prior to your workout session and increase the dose as needed. Your ideal caffeine dosage will partly depend on your sensitivity level and whether you consume it on a regular basis. Play around with what seems to work best for your tolerance.

For best results, start with 200 milligrams of caffeine taken 30 minutes prior to your workout session and increase the dose as needed.

Warning: Too much caffeine will interfere with sleep and could lead to CNS fatigue. More is not always better.

Tip 2: Do One Light Set Prior to Your Heavy Set

A big mistake a lot of lifters make is going straight for their heavy weight without properly priming the muscles. While a general warm-up may feel adequate, it won’t be enough to get your muscles ready for heavier loads.

Try doing one lighter set at around 40-50 percent of your max load prior to your first heavy set. As you do this, focus on engaging the muscles you’re targeting. Your mission here is to ensure optimal muscle activation is taking place.

Every single muscle fiber in that target muscle needs to be fired up and ready to contract before you can lift heavier sets. Avoid jumping straight into your PR or trying to get there through gradual increases; the first won’t prime your muscles properly, and the second will fatigue you way before you reach your target weight.

Tip 3: Visualize a Successful Rep

Every truly great athlete in the world practices some form of visualization strategy, so this might be one bandwagon worth jumping on. Top athletes find somewhere quiet to prepare themselves mentally before a big event—taking time to actually “see” themselves executing their goals to perfection. They walk themselves through what they need to do and visualize the end result.

Every truly great athlete in the world practices some form of visualization strategy, so this might be one bandwagon worth jumping on.

Try this with your next PR set. Before you hit the gym, or even before you step up to the bar, take a few minutes and visualize yourself getting the weight up. By doing this, you hard-wire your brain for success and build confidence in your own abilities. The more often you take the time to visualize your results, the better this technique will work.

Visualization alone will not magically add plates to your squat overnight. However, if you’ve been struggling to make that 10-pound jump from your previous PR, visualization could be what you need to get it done.

Tip 4: Find a PR Song

Music is a fantastic motivational aid during workouts, so why not make use of it for packing on more plates? The trick here is to choose one song that pumps you up and makes you ready to take on anything.

Once you choose a song, save it for your PR set. Don’t listen to it during the rest of your workout, and definitely avoid it when you’re not at the gym. The idea is to create a kind of Pavlovian response, whereby hearing your song triggers an automatic strength response that could help you break through your PR plateau.

Find a PR song

Never underestimate the power of good music. For many hard-training athletes, it can make a significant difference.

Tip 5: Dial in Your Pre-Workout Nutrition Strategy

You probably already know pre-workout nutrition is a critical component for optimal results. But have you perfected your pre-workout nutrition, or are you just following standard protocol and eating some combination of protein and carbs an hour or two prior to your workout session?

While vague macronutrients are fine for an everyday training session, when it’s time to really step up to the plate (no pun intended!) and blast your PR, your pre-workout nutrition must be on point. Otherwise, your body won’t have what it needs.

Many people may actually feel better by skipping carbs in the hour or two leading up to their workout. For these individuals, the hit of carbs causes them to feel slightly sluggish, reducing their chances of generating maximum force.

Try playing around with your pre-workout macros. See for yourself how you react. Carbs are still essential for muscle building and recovery, but consider cutting back slightly right before the session and then gauge whether this improves your maximum strength output.

Redistribute your carbs to earlier in the day, with a large carb and protein breakfast, carbs and protein at lunch, and then a protein-only snack midafternoon before you hit the gym. Provided you are still eating quality carbs in sufficient amounts, you shouldn’t have any issues with low blood glucose levels. You may even see a jump in your workout performance.

Tip 6: Train the Negatives

One of the best ways to gain strength and get past a sticking point is by focusing more attention on the negative, or eccentric, portion of your reps. Have a partner help you lift the slightly heavier weight, then, with your partner spotting you, slowly lower the weight back to the starting position. Most people are stronger during the negative portion, so you should be able to complete this step without issue.

Train negatives

Once you’ve completed the rep, have your partner assist you again for each additional rep until you’ve completed the set.

Training this way will help you gain more strength. When you finally feel ready to go back to an unassisted set with your target weight, you should be able to lift it.

Tip 7: Try a New Gym

A final tip you might consider is trying out a new gym. If you’ve been training at the same gym, doing the same thing over and over again for the last few weeks, months, or years, the novelty of a new environment may help get your brain out of its strength-plateau funk and get you stacking on more weight.

Or simply switch up the order of your lifts, the days you work out, or the time you hit the gym. It may sound silly, but sometimes a small change is all you need to get yourself psyched up and breaking through to that next weight level. It doesn’t always work for everyone, but it’s worth a try.

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NBA star Curry to play in Web.com Tour event

Stephen Curry and daughter Riley

NBA star Stephen Curry will swap a basketball for a golf club in August when he plays against professionals in the Web.com Tour’s Ellie Mae Classic.

The Golden State Warriors guard plays golf with a 2.2 handicap and has received a sponsor exemption to compete in the second-tier tournament.

The 29-year-old won his second NBA title in three years with the Warriors earlier this month.

“I’m looking forward to hopefully not embarrassing myself,” he said.

“Golf has always been a passion of mine and it’s a dream come true to get the chance to play inside the ropes amongst the pros in a PGA Tour-sanctioned tournament.”

Curry, a two-time NBA Most Valuable Player and the Warriors’ all-time leader in three-pointers made, will generate welcome publicity for the event, which is held a short drive from Golden State’s home arena in Oakland.

He is not the first San Francisco-based sports star to appear at the tournament. Former San Francisco 49ers wide receiver Jerry Rice made three appearances in the event, missing the cut each time.

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Katie Ledecky Lowers World’s Fastest Time in 200 Free at Nationals

Photo Courtesy: Aaron Doster-USA TODAY Sports

Editorial content for the 2017 USA Swimming Nationals is sponsored by TritonWear. Visit TritonWear.com for more information on our sponsor. For full Swimming World coverage, check event coverage page.

19-year-old Katie Ledecky won another national title in the 200 free on Wednesday night at the 2017 Phillips 66 USA Swimming National Championships. Ledecky already had the number one time in the world after what she did at Santa Clara earlier this month. Ledecky lowered that time with a 1:54.84 to move further ahead of Sweden’s Michelle Coleman (1:55.64).

Ledecky will be joined in Budapest once again by Virginia’s Leah Smith (1:56.68) who seems to be Ledecky’s right hand woman in every single event. Those two will be accompanied by Melanie Margalis (1:56.90) and Mallory Comerford (1:56.95) for the 4×200 free relay in Budapest. The US has won every major meet in the relay since 2010 but has not gotten the World Record despite all the strong swimmers they have had. The US is now the heavy favorite in that relay moving forward to Budapest. They also have another chance at eclipsing China’s world record from 2009 at 7:42.08.

Simone Manuel (1:57.11) and Cierra Runge (1:57.71) also picked up relay considerations for Budapest by finishing fifth and sixth. Claire Rasmus (1:57.92) and Katie Drabot (1:58.58) also swam in the A-final.

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Wimbledon: Andy Murray's maiden win at All England Club named greatest moment

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Wimbledon 2017 on the BBC
Venue: All England Club Dates: 3-16 July Starts: 11:30 BST
Live: Coverage across BBC TV, BBC Radio and BBC Sport website with further coverage on Red Button, Connected TVs and app.

What is Wimbledon’s greatest moment?

Almost 30,000 of you chose your top three moments, from a list compiled by a panel of our tennis experts, to help us celebrate 90 years of the BBC at Wimbledon.

And the results are in.

The best moment at Wimbledon – with 64% of users placing it in their top three – is Andy Murray winning his maiden title in 2013 and ending Britain’s 77-year wait for a men’s champion.

Rafael Nadal and Roger Federer’s intense final in the dark back in 2008 came second, with Bjorn Borg and John McEnroe’s epic 1980 final coming third.

Murray wins in 2013 – what they said

Former Wimbledon champion Pat Cash: “It was one of the greatest moments in tennis history – a Briton winning Wimbledon. The atmosphere was phenomenal.

“Wherever you went, there was this tension, this expectation of “can he do it?” You can’t understand the pressure he had with 77 years of history on his back. It takes one hell of a tough kid to do that.”

BBC commentator Barry Davies: “Andy Murray does thoroughly deserve to win. It has to be a Briton winning it. And he might now do what Fred Perry did, and win it three times.”

Former British number one Sam Smith: “There are not many times when you’re watching something that you want to watch, but you can’t.

“During the final game I had to go in my study and pace about. If I’m feeling that, what must Judy Murray and his family been going through? It was the match you couldn’t bear to watch, and yet you had to.”

The top 10 moments in order

  1. Murray wins his maiden Wimbledon title (2013)
  2. Nadal beats Federer in the dark (2008)
  3. Borg beats McEnroe in final (1980)
  4. Ivanisevic wins on People’s Monday (2001)
  5. Becker wins first Wimbledon aged 17 (1985)
  6. Isner v Mahut in Wimbledon’s longest match (2010)
  7. Ashe beats Connors (1975)
  8. Wade wins first Wimbledon title (1977)
  9. Navratilova wins ninth title (1990)
  10. Serena beats Venus in final (2002)

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