2018 List of Prohibited Substances Published by WADA

Photo Courtesy: WADA

The World Anti-Doping Agency (WADA) recently published their 2018 List of Prohibited Substances and Methods, and also their 2018 Summary of Major Modifications and Explanatory Notes, which explains the changes from the 2017 list to the 2018 list. The list of prohibited substances was voted on and approved by the organization’s Executive Committee on September 24, 2017 and will go into effect on the first of January 2018.

Sir Craig Reedie, President of WADA, announced,

“WADA is pleased to publish the 2018 Prohibited List. Updated annually, the List is released three months ahead of taking effect so that all stakeholders — in particular athletes and their entourage — have sufficient time to familiarize themselves with the document and its modifications. It is vital that all athletes and entourage take the necessary time to consult the List; and that, they contact their respective anti-doping organizations (ADOs) if they have any doubts as to the status of a substance or method.”

Olivier Niggli, the Director General of WADA, added,

“Annually, the Prohibited List review involves a very extensive stakeholder consultation process over the course of nine months. In reviewing the List, experts examine such sources as: scientific and medical research; trends; and, intelligence gathered from law enforcement and pharmaceutical companies in order to stay ahead of those that endeavor to cheat the system.” 

The annual revision process to the prohibited substances list is an extensive process that lasts approximately nine months. In order for a substance or a method to be added to the prohibited list, it needs to meet two of three criteria:

  1. The substance or method has the potential to enhance or enhances sport performances;
  2. The substance or method represents an actual or potential health risk to the athletes; or
  3. The substance or method violates the spirit of sport.

According to WADA, athletes “who have a legitimate medical reason for using a prohibited substance or method that is on the List,” can qualify for accommodations if they meet criteria outlined in the International Standard for Therapeutic Use Exemptions (ISTUE).

For more information on the 2018 List and the annual review process, click here

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Pre-Shoot Shoulder And Arm Workout

When MuscleTech-sponsored athlete Dylan Thomas prepares for a bodybuilding competition or a photo shoot, he has a go-to workout that primes his shoulders and his arms for the cameras or judges. It may look daunting on paper, but if you keep up the pace, you can pack a ton of density into a short workout.

Dylan Thomas’ Pre-Shoot Shoulder and Arm Workout

Clean and Press

3 sets, 6 reps

Dumbbell Shoulder Press

3 sets, 10 reps (pyramid up to muscle failure on final set)

Dylan’s Technique Keys

Clean and Press: Thomas does a modified version he calls the cleaned push press, a variation of the standard Olympic lift but more geared toward bodybuilding. Instead of dropping the weight to the floor after each rep, Thomas hangs the weight in front of him. From that position, he shoots the weight up to his clavicles before loading with his thighs to push the weight overhead. This explosive movement is great for developing your shoulders.

Dumbbell Shoulder Press: You can use moderately heavy weight on this move before you jump into the high-volume, density-packed supersets and giant sets to come. Pyramid your weight, meaning, go heavier on each successive set.

Dylan Thomas Pre-Shoot Shoulder and Arm Workout

Arnold Dumbbell Press: This is the first of a triset designed to blast your side delts. By not locking out your elbows, you can keep a ton of tension on those side delts.

Standing Barbell Press Behind Neck: Using a wide grip on this exercise turns it into what Thomas calls a “Y” press. Combining the wide grip with a rhythmic tempo helps keep tension on your shoulders through the entire rep range.

Lateral Raise: When Thomas performs lateral raises, he likes to flare his shoulders and lats. He says this engages his side delts more effectively.

Face Pull: Thomas uses the face pull to pre-fatigue his rear delts. Don’t try to move too much weight on this exercise. As Thomas points out, the rear delt is a very small muscle and it takes a precise range of motion and movement pattern to get it to pre-fatigue and engage. Put on big weight and your traps will jump in, which you don’t want. Use moderate weight and focus on form.

Dylan Thomas Pre-Shoot Shoulder and Arm Workout

Bent-Over Dumbbell Rear-Delt Raise with Head on Bench: Thomas does this without the bench support, which just adds some extra protection for your back. As with the face pull, use a weight that allows you to target that smaller rear delt muscle.

Triceps Push-down with V-Bar Attachment: Start your triceps superset using the V-bar to help you get into a neutral grip for this exercise. The idea is to touch your biceps with your forearms to fully lengthen your triceps muscle. As you press down, slightly twist your thumb downward to engage the long head of the triceps.

Bench Dip: Thomas sees a lot of lifters slapping 45 after 45 onto their waists to do these dips. Instead, he focuses on the contraction at the top of the range to blast and fatigue the muscle. Do it that way and you won’t have to add all those weights to get the job done.

Reverse Barbell Curl: Now it’s time for a biceps superset. Thomas starts with the reverse curl to pre-fatigue the forearms and the biceps before moving into the standard barbell curl. Targeting the overlooked forearm will help you develop your entire arm, not just the big guns.

Dylan Thomas Pre-Shoot Shoulder and Arm Workout

Barbell Curl: With your forearms pre-fatigued, take this classic exercise to failure.

Seated Triceps Press: At the bottom of the triceps press range, where the triceps is fully lengthened, Thomas likes to allow the weight to pull his arm back slightly—but only slightly. This offers a deeper stretch before he raises the weight up and contracts the muscle. This movement can place considerable stress on your elbow, so don’t let the weight fall too low.

Flexor Incline Dumbbell Curls: Thomas’ intention with this last exercise is to completely blow out the biceps and take them to complete failure. To do this as a “21” means to do 7 partial reps at the bottom of the motion, 7 partial reps at the top of the motion, then 7 full reps from top to bottom. Take it easy on the weight selection for this exercise. With 63 reps ahead of you, you need to choose a weight that allows you to maintain form until the finish.

Thomas likes to start these exercises using conservative weights, then move up gradually. When he’s getting ready for a photo shoot or a competition, he’ll do this workout every five to seven days to reduce body fat while retaining as much muscle tissue as possible.

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Christophe Bassons catches motor doping suspect after car chase

Noticing he was under surveillance, the rider attempted to evade officials wanting to question him

Further details have been revealed about the arrest of a 43-year-old French rider found to have been using a hidden motor at a third-category and junior race in the south-west of the country, including the news that former pro Christophe Bassons pursued the suspect in his car when he attempted to evade detection at a race in Saint-Michel-de-Double, near the city of Périgueux.

Bassons, who now works as in the inter-regional anti-doping representative in that region, received information that the rider was suspected of using a hidden motor at several races over the summer.

Working in conjunction with officials from the Central Office for the Prevention of Damage to the Environment and Public Health (OCLAESP), Bassons attended the race organised by SA Mussidan with the aim of confronting the rider.

The rider, a member of that same club, was in the break with Mathys Fédrigo, nephew of former pro Pierrick Fédrigo, when he noticed Bassons and other officials watching the race. When he punctured with four laps remaining, the rider under suspicion returned to his car and drove off.

Watch: How the UCI tests for hidden motors?

According to L’Équipe, Bassons got into his own car and went off in pursuit. He soon managed to get the suspect to stop, and the two men were joined by two judicial officials from Périgueux.

‘I asked him if I could try out his bike,’ Bassons told L’Équipe. “He was a bit surprised by that. I then lifted out the water-bottle [in which the battery was hidden] and noticed the electric wire.”

The suspect and his bike were taken to Montpon-Ménéstérol to be questioned by the two officials. At the same time, a mechanic stripped down the bike to find the hidden motor.

The 43-year-old rider, so far only identified as Cyril, has won several third-category races in France’s south-west this year.

He is reported to have used two bikes when competing, one fitted with a motor and the other without. He is set to be charged with sporting fraud by the magistrate in Périgueux.

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Regis Jesuit’s Ty Coen Verbally Commits to Arizona Wildcats

Photo Courtesy: Nike Swim Camps

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.
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NEW COMMIT: Two-time Scholastic All American Ty Coen of Golden, Colorado has announced his verbal commitment to swim for the University of Arizona beginning in the fall of 2018.

Coen, a NISCA All-American, swims for Regis Jesuit in Aurora. At the 2017 CHSAA 5A State Championships he paced Regis Jesuit to a runner-up finish, with a pair of third place finishes in 100 fly (prelims–48.54) and 100 back (prelims—49.99). Coen also swam the fly leg of the second place medley relay (21.70) and led off second place 400 free relay (46.54).

Coen does his year-round swimming for Denver Swim Academy. Competing at the 2016 PN Washington Open and the 2017 NT Western Zone Sectional, Coen demonstrated his versatility and achieved personal bests in the 50 free (21.76), 500 free (4:41.84), 200 back (1:48.71), 200 fly (1:50.85), 200 IM (1:52.33) and 400 IM (4:00.31).

Best SCY Times:

  • 100 Back—49.99
  • 200 Back—1:48.71
  • 100 Fly—48.54
  • 100 Free—46.54
  • 200 IM—1:52.33

At 2017 PAC 12 Championships Coen’s best times would have earned him second swims in the C finals of the 100 fly and 100 Back.

He wrote,

“I am excited to announce my commitment to the University of Arizona! I want to thank all those who have helped me achieve my goals and get me to where I am today. The energy on the team is contagious, and I am honored to be a part of it! Bear Down!!”

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Norfolk Police starts ‘close pass’ scheme this week to increase cyclists’ safety

Norfolk Police follows the initiative started by West Midland Police to educate drivers of the safe passing distance when overtaking cyclists

Norfolk Police is running a ‘close pass’ operation this week in Norwich to educate drivers of the safe passing distance when overtaking a cyclist.

Operation Close Pass was originally conceived by West Midlands Police, which put it to effective to achieve a 20 per cent reduction in the number of cyclists killed or seriously injured on its roads. The initiative is now being employed by other forces around the UK.

Norfolk Police’s operation will run in the area surrounding County Hall in Norwich on Tuesday, October 3, and will target drivers who pass cyclists too closely. It is recommended that 1.5 metres is the safe passing distance.

Plain-clothes officer will be on bikes, and equipped with video cameras. Any infraction will be passed on to uniformed officers riding motorbikes, who will stop the driver in question. Norfolk Police says that drivers “will be offered the opportunity to be escorted back to an engagement site for a voluntary educational input”.

>>> Operation Close Pass hailed a success as West Midlands Police see a reduction in cyclist casualties

“If the driver of the offending vehicle declines the offer of an educational input, they will then be issued with a Traffic Offence Report for consideration of the offences of either careless driving, or driving without due care and attention. Completion of the educational course and the Traffic Offence Report both take around the same amount of time to complete.”

Any other motoring offences will be dealt with by officers if they arise, for example a defective vehicle.

Norfolk Police say that over 1200 cycling injuries were reported in a five year period up to April 2017, although more may have gone unreported – including close passes.

“The aim of this operation is to highlight the dangers posed to cyclists by motor vehicles and to increase awareness amongst other road users as to how their manner of driving could result in causing serious injury to a cyclist,” said Detective Inspector Chris Hinitt, of the Serious Collision Investigation Team.

“The focus of the day will be to use education as an alternative to prosecution, as we want to inform drivers on why their driving was careless and take the opportunity to change attitudes towards cyclists.

“We also want to raise confidence among cyclists that we are committed to making our roads safe for everyone to use and we hope this also helps encourage other people to take up cycling, who may otherwise be deterred due to concerns over safety.”

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10 ways to improve your climbing

Find the going gets tougher when the road pitches up? Here’s how to improve your climbing…

Hills have a tendency to split groups of riders. Not every cyclist is suited to the slopes – and a lot of this comes down to natural gifts and body composition.

The fast twitch fibres and greater muscle mass which help some riders rock the sprint or shine on the flat can play havoc on the climbs. No one can be good at everything, and we won’t pretend a few simple tips and some extra training sessions will completely transform you as a rider.

However, there are ways that you can improve your climbing ability – here’s some advice to help you tackle the highlands if they’re not your favourite playground…

Ride hill repeats

Hill reps are a bread and butter component of many a good training plan.

A session involves riding out to a local climb of appropriate distance – riding up it as hard as you can, recovering on the way back down and then doing it again. We’ve got an outline that explains how to complete a standard hill rep session here.

The increased resistance offered by a hill means that short ascents – about 30 seconds – provide an excellent muscular strength workout, ideal for improving your sprinting and short burst power. If the climbs you’re targeting are longer, then you can look for a 10-minute ascent, riding at around 80 to 90 per cent of max heart rate (or power), with equal recoveries.

If you live somewhere pan flat, then experiment with high gear efforts instead – the resistance will act as a ‘ghost hill’ and provide much the same effect.

Know the climb

100 Climbs now available as an app

No one wants to be the rider who shoots off at the start of a climb, only to fade within 20 metres.

Knowing a climb can really help you when it comes to pacing and technique. If you know where the steepest parts are, you can tone it down in preparation.

If the climb in question will feature in a race, or if indeed you’re targeting the hill climb season and it is the race, try to give yourself the chance to pre-ride the climb at least once.

If you’re targeting a well known ascent – one of Britain’s 100 climbs or a great in the Alps, then check out the total distance, and average gradients for each kilometre, so you know when you can back off and when to prepare for steeper sections.

Know yourself (use heart rate and power)

Using a heart rate data can help you better understand your body is performing

One of the hardest elements of climbing is in pacing. No one wants to blow up half-way to the summit, but you also don’t want to get to the top and find you’ve still got gas left in the tank.

Knowing the heart rate or power you can maintain for the duration of the climb means you can judge your effort better.

However – remember that whilst power numbers respond immediately to increased effort, heart rate takes time to accumulate – so expect it to take a few minutes to reach the zone you’re aiming for. Don’t push to get there asap or you’ll find yourself in the red too early.

Find your optimum on the sit vs stand debate

There’s a lot of debate over whether it’s quicker to ride in the saddle – like Chris Froome, or out the saddle, in the style of Alberto Contador or Nairo Quintana.

Rider preference varies, and it’s largely to do with body composition. Usually, lighter riders find it easier to climb out the saddle whilst heavier riders would rather stay seated.

Taking the scientific route – aerodynamics becomes significant over 10mph (16kph) – and climbing seated is more aero. Our experiments certainly showed that remaining seated was faster for our tester.

However – it’s all pretty individual and the optimum does vary depending upon the type of climb.  Our advice would be to practice climbs seated, and standing – compare your heart rate (or ideally power) and speed – and decide for yourself what works best for you.

Lose weight

Power to weight is a basic equation – divide watts produced by weight for the magic number – the higher it is, the stronger the cyclist. So if you produce enough power, you can be a strong cyclist without being a whippet.

How much does weight affect climbing speed? 

However, the lack of inertia on a climb and basic physics involved in gravity mean that lighter riders generally come off better uphill.

If you’re carrying a little more body fat than you need, losing weight will have a positive effect – as long as you do it in a healthy way (you don’t want to lose all that power producing muscle).

Also – don’t forget the other half of the equation: if you think your power could do with some work, try adding short burst hill reps into your training schedule. Go from a standing start for an even greater effect.

Powering up on the bike is the most efficient option, as it’s targeted and sport specific – but some time in the gym isn’t a bad idea over the off-season.

Focus on cadence

Track your cadence with a sensor – Giant fits its RideSense speed and cadence monitor into the left chainstay as standard on many bike models

Ideal cadence varies between riders – though 90rpm is oft quoted as the ideal happy medium.

When it comes to climbing, it’s easy to let the gradient dictate the speed of your pedal strokes – gradually slowing down.

However, a slow cadence pushing a high resistance gear uses fast twitch muscle fibres – these are responsible for short, hard, explosive efforts. A fast cadence with lower resistance uses slow twitch muscle fibres – these are responsible for endurance.

>>> How to ride long climbs

>>> How to ride short climbs 

Since fast twitch muscle fatigue quickly and require more glycogen, it’s best to spin a lower gear at a faster cadence on long climbs – saving short efforts for quick sprints on undulating terrain.

Breathe easy

Obviously, breathing is important in the whole ‘staying alive’ game, and this goes without saying. But sometimes sustained climbs – particularly those which cause splits between riding chums – can cause a panic reaction which results in short, sharp breaths.

Taking quick and shallow breaths is a panic response, and it can trick the body into thinking it’s in genuine trouble, leading to reduced performance, or even panic attacks.

If you find you’re dropping off on a climb, ignore any sense of rising panic and concentrate on keeping your breathing steady and controlled – filling your lungs with every intake.

Don’t stop at the brow of the hill

Vincenzo Nibali attacks

During a race, it’s very common that riders are dropped not on the hill, but on the almost-flat section just after it.

The strongest climbers may have barely exerted themselves, whilst the weaker riders have almost blown a gasket. Busy congratulating themselves for surviving in the bunch, they may even relax and back off.

This split in energy levels presents a perfect opportunity for strong climbers to surge, or even attack. Be ready to apply pressure to the pedals over the brow of the hill – or risk losing touch.

>>> How to master descents 

And of course, if you’re the sort of rider who is at home on the descents or flat roads, be sure to use them to your advantage to gain a gap once the climb is out the way…

Don’t start at the back

If you’re not the strongest climber, make sure you get involved in the jostle for the front before the incline begins to notch up. If you wait until the climb starts, you’ll have to fight for oxygen and position – whereas starting at the front means you can afford to drift back through the wheels.

Stay close to the wheel in front, but leave a small gap – in case the rider in front lets their bike shoot back if and when they get out the saddle.

Adjust your gearing

An 11-28 cassette is quite standard – go wider for lower resistance, and narrower for that ‘perfect’ gear

It’s not uncommon for riders to purchase a bike, and never touch the gearing. But swapping the cassette or chainset can make a really big difference.

Double chainsets have two chainrings – sized 53/39. This represents the greatest level or resistance. Mid-compact chainsets are 52/36 whilst a compact comes with 50/34. The smallest option is the super compact: 48/32 or smaller.

>>> Is the compact chainset dead? 

On the back, a wide spaced cassette – an 11-36, 11-34 or 11-32 will offer you more gears at a lower level of resistance – the negative being that the cogs are spaced at wider intervals, so it’s harder to find ‘that perfect’ gear.

If you’re struggling to turn the pedals on the climbs, changing your gear set up – going for a smaller chainset and wider ratio cassette – will help as you’ll be able to spin more quickly.

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Cyclists in Paris enjoy deserted streets as city bans cars for a day (video)

Annual event sees city given over to cyclists and pedestrians

Cyclists in Paris enjoyed a quiet day on the city’s streets on Sunday, as authorities banned cars, lorries, and motorbikes

In what is now an annual event, the Journée sans ma voiture (“Day without my car”) saw the authorities bar all private motor vehicles apart from all streets inside the city’s Boulevard Périphérique ring-road – an expansion on previous years which have only covered the very centre of the city.

>>> Cars, taxis, and lorries banned from major London junction in bid to improve cyclists’ safety

For those familiar with London, that’s the equivalent of a circle from Fulham to Stoke Newington or from Greenwich to Hampstead, filled with nothing but pedestrians and cyclists.

The result was seven hours of peace and quiet (recorded noise levels were reduced by 20 per cent compared to a normal Parisian Sunday), with cyclists and pedestrians able to ride and stroll around the city, with many taking the chance to sit down and have a picnic on the Champs-Élysées.

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Sport Vlaanderen-Baloise announce new signings for 2018… and one of them has a beard

Could Emiel Planckaert risk breaking the team’s new facial hair rules?

The unveiling of the Sport Vlaanderen-Baloise roster for next season is not an event that would usually get much attention outside the Belgian press, but this year we had our eyes peeled for the new signings, and as much for their appearance as anything else.

That’s because of the news that emerged the other week that one of the team’s sports directors had banned riders on the team from having beards, describing them as “unhygienic” and saying that they damaged the “elegance of cycling”.

>>> Simon Gescke seeks reassurance from team that he won’t get ‘banned’ for having a beard

It was therefore a surprise to see the team announce the signing of Emiel Planckaert, a young man sporting a decent amount of facial hair.

Planckaert, who is currently riding as a stagiaire for Lotto-Soudal, doesn’t quite sport the same sort of beard as Simon Gescke that his future sports director might have been referring to, but might have to keep things in check if he isn’t going to get a ticking off when he turns up to his first training camp with the team.

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Alberto Contador not replaced by Grand Tour contender in Trek-Segafredo’s 2018 team

Trek-Segafredo announces signing of the last two riders for its 2018 roster, with no GC contender to replace the retired Alberto Contador

Alberto Contador will not be replaced by another Grand Tour contender in Trek-Segafredo‘s 2018 line-up, as the US-registered squad announced the last of their signings on Monday.

The team announced that Ethiopian Tsgabu Grmay and Italian Nicola Conci will join the squad from 2018, leaving Bauke Mollema as Trek’s leading Grand Tour contender.

Mollema finished seventh in this year’s Giro d’Italia, and 17th in the Tour de France with a win on stage 15. The Dutchman’s best overall Grand Tour placing so far in his career has been fourth in the 2011 Vuelta a España.

Other riders in the team could now step up to lead in Grand Tours, such as 28-year-old Colombian Jarlinson Pantano, who posted top 20 finishes at the Tour de France in 2015 and 2016 and has been a key helper for Contador during 2017.

>>> Trek-Segafredo in no rush to find replacement for Alberto Contador

Contador retired after completing this year’s Vuelta a España, where he finished in fifth place overall behind winner Chris Froome (Team Sky). Contador put in a trademark daring ride to net stage 20 on Alto de l’Angliru, closing out a career that has seen him win two editions of the Tour, two of the Giro and three of the Vuelta.

Trek general manager Luca Guercilena told Cycling Weekly in August that the team was not going to rush into replacing Contador, saying: “We are going to assess the opportunities when they come. We are not going to go crazy because we have to replace Alberto at all costs.”

Along with Grmay and Conci, Trek has signed Gianluca Brambilla (from Quick-Step Floors), Alex Frame (from JLT Condor), Toms Skujiņš (from Cannondale-Drapac) and Ryan Mullen (from Cannondale-Drapac) for 2018.

German John Degenkolb and Belgian Jasper Stuyven are likely to spearhead Trek’s assault in the Classics.

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Swimming World Presents “Preparing for the Next Level: The Stars of the FINA World Jr Champs”

Photo Courtesy: Peter H. Bick

Preparing for the Next Level

Today’s stars from the FINA World Junior Championships may become the stars of tomorrow at the 2019 World Champion­ships in Gwangju, South Korea and the 2020 Olympics in Tokyo.

It was just like any other international meet— erce rivals who did not speak each other’s language battling for medals, na- tional pride and the right to hear their respective national anthems played. Except all the participants were 18 or younger.

This was the FINA World Junior Championships, held for the rst time in the United States, Aug. 23-28, in Indianapolis, and it certainly had a distinct international avor. Swimmers from 18 countries won medals at the meet, and 11 of the countries boasted at least one gold. The United States led the way with 12 gold medals and 32 total, while Canada won seven gold and Japan six.

Among the top swimmers from the meet were Hungary’s Kristof Milak, the USA’s Michael Andrew and Andrew Abruzzo, Japan’s Rikako Ikee, and Spain’s Hugo Gonzalez.

To learn more about the stars of the FINA World Junior Championships, check out the October 2017 issue of Swimming World Magazine, available now!


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by David Rieder
Today’s stars from the FINA World Junior Championships may become the stars of tomorrow at the 2019 World Champion­ships in Gwangju, South Korea and the 2020 Olympics in Tokyo.

by Andy Ross
Not only did the World University Games this summer offer excellent competition, but it also provided the athletes who competed in Taipei with invaluable lessons that could help themwith future success.

by Annie Grevers
The Professional Swimmers Association (PSA), charted to kick off in 2018, is being spearheaded by the executive director of the American Swimming Coaches Associa­tion, John Leonard, and the president of the World Swimming Coaches Association, George Block.

by Annie Grevers and Dawn Weatherwax
Hannah Stevens, a rising senior at the University of Missouri, won her first national title this summer and qualified for the World Championship team. She tells us what she feasted upon during Team USA’s training camp as she prepared for peak performance at her first international meet.

by Annie Grevers
There was a time when American superstar Caeleb Dressel didn’t like swimming. But after his seven-gold-medal performance at the Budapest World Championships, the American superstar admits he is obsessed with the sport and loves it more than ever.


by Michael J. Stott

by Michael J. Stott
Mission Viejo’s Sarah Dawson, the 11-12 division director for the Nadadores, shares what she does to prepare her age groupers for the season ahead.

by Michael J. Stott
This is the second of a two-part series on training for the individual medley. This month, North Baltimore Aquatic Club coach Paul Yetter provides some of his IM training secrets.

by Michael J. Stott

by Michael J. Stott


by J.R. Rosania


by Wayne Goldsmith
Choose your swimming destiny by turning around negative thinking and dealing with things positively in everyday life.

by Taylor Brien



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