Juan Nieto – Playful Mat Exploration (50 mins) – Level 2

Bring the fun back to your movement with this playful Mat workout by Juan Nieto. Inspired by footage of Joseph Pilates working outdoors, he teaches exercises that aren’t typical in the Pilates repertoire. He starts with Plyometrics and Crawling and then works up to Handstands and High Bridge.

This class is a continuation of Juan’s Lower Extremities workshop. You can also watch his assessment to learn what you can do help avoid or help common injuries.

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Zwift launches a New York world which includes 10 new courses

New York but with added hills

Zwift has launched its latest world based in New York City, which Zwift is calling its most ambitious world to date.

The new map, which was leaked just a few days ago, has been in development since 2017 and is set 100 years in the future, and includes suspended glass roads in between sky scrapers. It’s designed to deliver what Zwift calls a “futuristic vision of the city and signifies the company’s biggest move to ‘gamify’ the training experience yet”.

According to the brand, the new world was deliberately centred around Central Park, home to many of the city’s thousands of road cyclists, where Zwifter’s will be able to ride a 9.7km loop that skirts famous landmarks such as the Guggenheim, the Met, the El Dorado Hotel and the Tavern on the Green.

In total the map features 10 cycling routes, including both Central Park and “suspended glass roads above Manhattan”. It’s the latest in a series of moves to increase the gaming aspect of Zwift, with the brand saying it helps the user enjoy their training and they train harder as a result.

Particular highlights look to be ‘Rising Empire’, which is billed as ‘a climber’s course, ascending 376m in just over 20km and the Highline, which is set on elevated roads.

Here are the full details of the routes:

  • Rising Empire – 20.7km and 376m
  • Park Perimeter Loop – 9.7km and 126m
  • The Highline – 10.5km and 179m
  • Lady Liberty – 12.3km and 206m
  • Mighty metropolitan – 20.0km and 318m
  • Astoria Line – 11.5km and 142m
  • Knickerbocker – 22.4km and 365m
  • Grand Central Circuit – 6.8km and 144m
  • Everything Bagel – 34.3km and 545m
  • The Six Train – 6.5km and 69m

Zwift co-founder and chief programmer Jon Mayfield said: “since the early days of Zwift our community has taken great pleasure from our gamified fitness environment. Our creative approach to building New York has been inspired by some of the video games we were playing back in the 90s. It helped us deliver a more challenging, and significantly, a more entertaining environment that I know Zwifters will love”.

The new release follows hot on the heels of Zwift’s Innsbruck-Tirol 2018 World Championships course and it joins Watopia, London and Richmond as Zwift’s 5th World.

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Missy Franklin To Be Inducted into Colorado Sports Hall of Fame

Photo Courtesy: Peter H. Bick

Two-time Olympian and five-time Olympic Champion Missy Franklin has been announced as one of the inductees to the Colorado Sports Hall of Fame for 2019.

According to the Denver Post, Franklin highlights a list of six inductees including Olympic silver medalist Todd Lodwick, football player Daniel Graham, wrestling coach Bob Smith, Colorado School of Mines coach Marvin Kay and multi-sport athlete Tom Southall.

Photo Courtesy: Soobum Im-USA TODAY Sports

Franklin grew up swimming for the Colorado Stars and graduated from Regis Jesuit High School in Aurora, Colorado in 2013. Along with sixteen World Championship medals between 2011 and 2015, Franklin earned four gold medals at the 2012 Olympic Games in London.

Her performances in the 100 and 200 backstrokes, along with the 4 x 100 medley relay and 4 x 200 freestyle relay awarded her top honors. She also won bronze at these games in the 4 x 100 freestyle relay and gold in the 4 x 200 freestyle relay in Rio in 2016.

As a collegiate competitor at the University of California, Berkeley, Franklin won four individual NCAA titles and helped the Golden Bears to the NCAA Championship title in 2015.

Photo Courtesy: Evan Pike – USA TODAY Sports Images

Not only is Franklin known for her athletic accomplishments, but for her leadership and vibrant personality as well. She has also contributed her wisdom to the swimming community and her passion to the USA Swimming Foundation. This combination follows suit with the mission of the Colorado Sports Hall of Fame, as provided by their website:

“To honor, by public acknowledgment or commemoration, those individuals who merit recognition and distinction for their exploits, accomplishments and leadership in sports and athletic endeavors in the state of Colorado. Equally, to build and make available programs and support for youth in our state, to cultivate character and citizenship as they grow toward leadership in our state and throughout the Nation.”

Photo Courtesy: Taylor Brien

Athletes are nominated for the Colorado Sports Hall of Fame by the public and selected by an independent selection committee comprised of media members from around Colorado. The ceremony will occur at the Hilton Denver City Center on April 3, 2019.

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Arizona Wildcats Bring In Verbal From PASA’s Brooks Taner

Photo Courtesy: Brooks Taner

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

To report a college commitment, email HS@swimmingworld.com. Join Swimming World’s Watch List

NEW COMMIT: The Arizona Wildcats have recently gained a new verbal commitment for next fall from Half Moon Bay, Calif. native Brooks Taner.

A U.S. Open qualifier in both butterfly events, Taner does his club swimming with Palo Alto Stanford Aquatics. A member of the United States National Team, Taner most recently competed at the FINA World Cup in Budapest where he competed in six events. He recorded a pair of best times at Juniors this summer and and was a 100m free finalist at Santa Clara Futures. He placed 13th in the 200 fly at Juniors West last winter and finished fifth in the same event at College Station Speedo Sectionals in March.

Also representing Junipero Serra High School, Taner is a three-time CIF State Championship finalist. He finished third in the 100 fly as a junior and was the runner-up in the event at CIF-Central Sections a week prior. Taner has also earned NISCA All-American honors twice in his career.

He told Swimming World:

“Excited and proud to announce my verbal commitment to swim for the University of Arizona! Thanks to everyone for supporting me to get here. Bear down!”

His best times include:

  • 100 fly – 47.59
  • 200 fly – 1:47.11
  • 100 free – 44.89
  • 200 free – 1:37.94
  • 100 back – 50.14

Taner will add some serious butterfly depth when he suits up for the Wildcats next fall and will have one year of overlap with Brendan Meyer. Both his best fly times would’ve scored in the C-final of the 2018 Pac-12 Championships.

If you have a commitment to share, please send a photo and quote via email to hs@swimmingworld.com

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Sun Devils Snag Verbal Commitment From Pearland’s Bobby Pearce

Photo Courtesy: Bobby Pearce

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

To report a college commitment, email HS@swimmingworld.com. Join Swimming World’s Watch List

NEW COMMIT: Pearland, Texas native and backstroke specialist Bobby Pearce has verbally committed to Arizona State as a member of the class of 2023.

Pearce swims year-round for Pearland Aquatics and owns the Nationals standard in both backstroke distances. He achieved 100% best times at NCSAs this summer which included a fourth-place showing in the 200m back. He finished 15th in the 200 back at Juniors West last winter and was a four-time finalist at the American Short Course Championships.

Also swimming for Pearland High School, Pearce is a three-time Texas 6A State Championship finalist. He finished seventh in the 100 back and 16th in the 100 fly as a junior after placing 14th in the former during his sophomore season. He also won the 100 fly at the 2018 Region 6 Championships.

He told Swimming World:

“I am thrilled to announce my verbal commitment to Arizona State University. I know that the swim program and academics are exactly what I need to thrive in both areas. I want to say thanks to all the people in my life that have made this possible. Fork ‘Em!”

His best times include:

  • 100 back – 49.36
  • 200 back – 1:47.82
  • 100 fly – 50.61
  • 200 fly – 1:53.61

When Pearce arrives in Tempe for the 2019-20 season, he’ll join a backstroke training group that includes Joe Molinari and Zachary Poti. He would’ve scored in the C-final of both backstrokes at the 2018 Pac-12 Championships where the Sun Devils finished fourth in the team standings.

If you have a commitment to share, please send a photo and quote via email to hs@swimmingworld.com.

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Penn State Earns Verbal From YMCA Nationals Finalist Sam Rennard

Photo Courtesy: Sam Rennard

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

To report a college commitment, email HS@swimmingworld.com. Join Swimming World’s Watch List

NEW COMMIT: Penn State has received a new verbal commitment from Red Bank, New Jersey’s Sam Rennard who will arrive on campus next fall.

Rennard swims year-round for Red Bank YMCA and capped off his summer season at YMCA Nationals with 100% best times, a fifth-place finish in the 400m free and 400m IM, and he also placed sixth in the 800m free and ninth in the mile. At YMCA Nationals in April, he posted four top-20 finishes which included a seventh-place showing in the 500 free. He was also a five-time finalist at NJ YMCA State Championships and won the 500 free at Rutgers’ Holiday Classic last winter. Rennard also swims for Christian Brothers Academy where he is the school record-holder in the 500 free and is a multi-time conference winner.

He told Swimming World:

“I knew Penn State was the perfect fit for me the second I stepped foot on campus. I can’t wait to be a Nittany Lion! We Are!!”

His best times include:

  • 200 free – 1:43.06
  • 500 free – 4:30.45
  • 1000 free – 9:21.08
  • 1650 free – 15:51.38
  • 200 IM – 1:55.17
  • 400 IM – 3:57.87

When he suits up for the Nittany Lions at the start of the 2019-20 season, he’ll join a distance training squad led by Nathan Schiffmann. Although he sits outside of scoring range at the 2018 Big Ten Championships, Rennard will look to translate his recent long course success with a year of club swimming still to go.

If you have a commitment to share, please send a photo and quote via email to hs@swimmingworld.com.

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Bruntsfield – world’s fourth oldest golf club – votes for women members after 257 years

Bruntsfield Golf Club

Bruntsfield Links Golfing Society – the fourth oldest golf club in the world – has become the latest to permit women members after a vote.

The Edinburgh club, founded in 1761, has revealed that 83.7% of members casting their vote on Thursday were in favour of the change.

Captain Mike Smith said: “This is an historic occasion for the society.

“This change, together with a £1.2m investment in our course, will ensure we are well positioned for the future.”

Bruntsfield follows in the footsteps of the R&A and others, including The Honourable Company of Edinburgh Golfers, Royal Troon, Royal Aberdeen and Panmure, in deciding to break with tradition and admit female members.

The club revealed that 67% of all members eligible to vote participated.

Meanwhile, the course’s redevelopment is due to be complete by April.

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9 Simple Steps to Help You Wake Up More Easily for Morning Practice

Photo Courtesy: Annie Grevers

By Tucker Rivera, Swimming World College Intern.

The alarm goes off – you ignore it. Your window is open, and you can’t even hear crickets. Your heart has sunk, and in all honesty, you’re very grumpy. Of course, nothing feels better than waking up before the sun rises; nothing feels better than jumping into 78 degree water when it’s below freezing outside, nor is anything more enjoyable than driving with loud music so that you can stay awake at the wheel. Morning practice.

This is nothing new to you, but for some reason, you just can’t get up. Today isn’t your day, and you’d rather do anything other than swim. Rather than resigning yourself to a day of misery, here is some good news. You can attempt to make those mornings a little bit easier for you – swimmers and taxi-parents alike. Here are nine of the simplest ways to have a better morning before morning practice.

Step 1: Have a Bed Time

Arguably the most important segment of this article, committing to a bed time is the most significant factor in determining how easily you might wake up. REM cycles regulate when your body is most likely to wake up fully rested. The cycles range from roughly an hour to an hour and a half, meaning that you should schedule your nights so that you’re within shooting range of six, seven and a half, or nine hours of sleep each night. In doing so, you might be able to assure that your body is more biologically fit to wake up feeling rested every morning. Taking this into account before morning practices will drastically improve your alertness and ability to perform (and feel) well in the water.

Step 2: Set Two Alarms

Photo Courtesy: Makena Markert

While having a regimented sleep schedule is useful, it is often hard to implement during the school year. Thus, setting two alarms is probably the easiest first step towards a smoother wake-up. While many athletes elect to set one alarm and “snooze” until the time is right, that’s an extremely dangerous way to go about your morning routine – the best way to miss practice is to sleep through your alarms. In setting two, you not only lower the likelihood that you don’t hear an alarm but also raise the probability that you actually get out of bed.

Step 3: Put your Phone/Alarm Clock Across the Room

That’s right, get your phone as far away from your bed as possible before going to sleep. Not only will this assure that you aren’t on your phone before you fall asleep, but it’ll also force you to get out of bed in order to turn it off. Once you’re up and moving, it’ll be much easier to convince yourself to stay up and moving.

Step 4: Turn on the Lights

Photo Courtesy: Max Pixel

Whether it’s your ceiling light or your desk lamp, turning on a light alerts your brain to stop creating melatonin, the hormone your body produces to regulate sleep and wakefulness. In doing so, your body naturally begins to start paying an extremely high level of attention to what’s happening around you. This can trick your body (briefly) into a small fight-or-flight response, making your actions more purposeful in the initial moments of the morning.

Step 5: Get a Wake-up Buddy

Photo Courtesy: Rob Schumacher-USA TODAY Sports

Ask your parents, your roommates, your teammates or anyone to wake up at the same time as you do. Holding yourself accountable is difficult enough when you’re fully rested, much less when you’ve been thriving off of six hours of sleep for the past two weeks. Almost all tasks outside of the pool are easier to complete when you’re working within a team. Having someone who can send you a text, knock on your door, or turn on your light removes some of the inherent introversion that occurs in our largely individualized sport. If others are willing to put in an effort towards your success, why shouldn’t you?

Step 6: Splash some Water in Your Face

Photo Courtesy: Rob Schumacher-USA TODAY Sports

A favorite technique for Haitian Olympian Naomy Grand’Pierre is to take step number two to the extreme. Not only does she get her feet on the ground, but she also takes her feet to the bathroom and splashes cold water in her face. This is a simple way to trick your body into think that it’s ready to go. Grand’Pierre claims that getting “water in your eyes” is the most effective way to jolt yourself awake before you make your way to practice.

Step 7: Live Somewhere Cold

Photo Courtesy: Emily Grigsby

This is completely arbitrary, but something about driving on icy roads with frozen nostril hairs and sub-zero temperatures seems to get people going. It also gives you an excuse to drink coffee at five in the morning (see step nine).

Step 8: Find someone to drive you to practice

Hi, Mom!

Step 9: Caffeine

Photo Courtesy:wikimedia.org

While caffeine isn’t truly a necessity for success, it can surely be used as a wake-up tool. That being said, caffeine might be an even better fit for the individuals who don’t have the luxury of working out every morning (swim parents). As a grown adult with responsibilities and taxes and the like, chances are you’re already getting plenty of sleep; that just means that you should have no problem taxiing your children across town every morning, right? You get so much sleep that you get up at 2:00 a.m. just for fun sometimes! Grab a soda, coffee or energy drink, and you’ll be ready to go.

A Sport Like No Other

Don’t be mistaken: there will be moments where you’re frustrated. Nobody likes getting up early to work out. However, there is something to be said about people who are willing to. Take this advice or don’t; that’s completely reasonable. But if you’re consistently struggling to wake up, angry that you’re even awake at such an ungodly hour, or worried that you could be doing better, these are among the easiest ways to alleviate those stresses.

Athletes are a diverse bunch; however, few groups of athletes are regularly required to dedicate themselves to early-morning practices at the same level as swimmers. Morning training is an avant-garde event in the rest of the athletic world. In order to attend to our uniqueness, we’ll have to work together to find ways to normalize the struggles that we might be going through. Brutal morning training is essential to the development of elite athletes. Regardless of the methods to your madness, it is clear that the simplest ways to learn your tendencies are to practice, to listen to and learn from your peers, and to commit yourself to the consistency that our sport demands.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Brown University Receives Verbal From Freestyler Tyler Lu

Photo Courtesy: Tyler Lu

Agon is the proud sponsor of all high school coverage (recruiting, results, state championships, etc.) on SwimmingWorld.com. For more information about Agon, visit their website AgonSwim.com.

To report a college commitment, email HS@swimmingworld.com. Join Swimming World’s Watch List

NEW COMMIT: Pleasanton, Calif. native Tyler Lu will make the move to the East Coast next fall after verbally committing to Brown University.

Lu swims year-round with Pleasanton Seahawks and most recently competed in four events at the FINA Swimming World Cup in Budapest. A five-time Junior National qualifier, Lu placed 19th in the 400m free at Juniors this summer after winning the 200m and 800m free at Far Westerns. He recorded a lifetime best at Juniors West last winter and won a pair of events at Far Westerns in April.

Also competing for Quarry Lane School, Lu is a four-time CIF State Championship finalist. The NISCA and USA Swimming Scholastic All-American finished sixth in the 200 free and seventh in the 500 free as a junior after placing 12th and eighth, respectively, in those events during his sophomore campaign.

Regarding his commitment, he said:

“I am extremely excited to announce my verbal commitment to Brown! Brown offers the perfect combination of a world class education and amazing athletic program. I instantly connected with the team and feel that Brown is the perfect place for me. Go Bruno!!!”

His best times include:

  • 50 free – 21.39
  • 100 free – 45.98
  • 200 free – 1:38.00
  • 500 free – 4:26.02
  • 1000 free – 9:34.36

When Lu arrives in Providence next fall, he’ll join a sprint group that includes Cody Cline and Alex Smilenov and a mid-distance squad led by Michael Lincoln and Riley Pestorius. He will also join Jack Warden as a member of the class of 2023.

*IVY LEAGUE DISCLAIMER:* A “verbal commitment” does not guarantee admission. An Ivy League coach cannot guarantee admission but can only commit support in the admissions process.

If you have a commitment to share, please send a photo and quote via email to hs@swimmingworld.com.

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Movistar maintain core of Spanish riders in 2019

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