Reflections from Three Diverse Wave Makers

A heartfelt farewell of a dedicated water safety advocate, Bob Pratt.

Plus, we’ll explore insights from the world of competitive swimming.

 

This is NOT okay!

Join us as we uncover the challenges and triumphs faced by those committed to making a difference.

 

• Bob Pratt's emotional farewell and reflections on his water safety advocacy journey.

• The impact of organizational politics on rescue operations and public safety.

• The challenges of misinformation in the water safety community.

• Katinka Hosszu's journey and experiences came into focus on another podcast that should not be missed.

• Dr. Genedijus Sokolovas discusses the importance of aerobic development in young athletes. That sets the stage for talk about the expansion of the Olympic Swimming Events to include the 50-meter back, 50-meter breast and the 50-meter fly for LA28.

Doctor G said:

There are some so-called sensitive periods of development in long-term training, and I was discussing all that in my course. If we are missing aerobic development sensitive period,,, we are done. It will be very hard to develop good aerobic fitness. And that sensitive period of development for kids starts at age 11 for girls, and 12 for boys.

How many coaches are know about that and focusing on aerobic development at that age?

I don't know how many.

Based on my conversations with coaches, very little. I'm going to show them models of how much you should reach with aerobic swimming at sensitive period of development.

Ron Aitken from Sandpipers, he told me, oh, we're exactly on this volume, sir.

But how many other teams are?

I think they're much lower.

From my experience, teams that I was working with, 70%, 80% of them are NOT reaching this volumes. And they're not developing good aerobic conditioning in that age. And that transfers to elite also, actually. They never will be good if they didn't do good aerobic training. They're not recovering well, because aerobic training improves muscular capillarization. More oxygen is coming, more nutrients coming. Metabolic products are removed faster.

And if we are not developing that, we can work as hard as we want later on. And we'll not develop middle distance.

Also Watch:

YouTube of Unfiltered Waters with guest, Katinka Hosszu

Join Katie and Elizabeth with their podcast, Unfiltered Waters, as they share great moments with superstar Katinka Hosszu in Hungary.

Whether you're a seasoned swimmer or just love a good story, there's something here for everyone.

You'll Learn:

• The Importance of Water Safety Advocacy: Hear Bob Pratt’s heartfelt farewell and his lifelong dedication to drowning prevention. Discover why this mission is more crucial than ever.

• The Peter Principle in Action: Learn about Bob Pratt’s experiences with organizational challenges and how they can impact effectiveness and morale.

• Olympic Insights from Katinka Hosszu: Get a behind-the-scenes look at Katinka’s journey with a brief pointer to her mental strategies she used to handle the pressure of being a top contender. Go listen to that other podcast next.

• The Role of Aerobic Development in Swimming: Dr. Genedijus Sokolovas shares insights on the critical periods for developing aerobic fitness in young swimmers and why it’s essential for long-term success.

Fun Fact from the Episode: Did you know that Katinka Hosszu has competed in five Olympic Games? Her journey is inspiring, and she shares some of her most memorable moments in a fun interview.

Call to Action:

Ready to dive in? Click to https://Read.SwimISCA.org and check out the free and open course, Water Safety Jam from the Great Lakes Consortium which includes a taste of Bob’s impact.

Bob Pratt's Legacy: A Lifelong Commitment to Water Safety and Advocacy

https://Read.SwimISCA.org/

Check out this episode!

Travel nightmare and its violence prevention plus interview Qs for would-be HS swim coaches

Big travel headaches confront Barry in Canada, again.

 

Ponder insights of organizing and coaching at an international swim meet with logistical hurdles to the broader impact of sports on youth, this discussion covers it all.

The struggle of finding accommodations and dealing with high costs for swim meets.

The importance of exposing young athletes to high-level competitions.
Navigating logistical challenges like parking and transportation at large events.
The role of sports in youth development and community engagement.

Strategies for advocating for better sports facilities and resources.

We’re back with "Heavy or Not," where we tackle the big questions in the world of sports and coaching. This time, we’re offering prep for you and yours to consider being a high school varsity swim coach. Get ready with these questions. Whether you’re a seasoned coach or just starting out, this episode is packed with insights and tips that you won’t want to miss!

Keys You'll Learn

Defining Success: Discover how to define a successful swim program and what metrics really matter.

 

How can we all elevate swimming so it is considered a compulsory skill in all communities? 

 

If you can't swim, you might miss out on outdoor education courses or school trips involving water activities. Talk about motivation to learn!

Whether you’re on the pool deck or just a fan of the sport, there’s something in this episode for everyone.

After you’ve listened, we’d love to hear your thoughts! Will you join us in new discussions?

What’s your take on the questions we posed? Share this episode with your fellow coaches and sports enthusiasts!

Thanks for being part of our community.

Check out this episode!

Strategies for Enhancing Olympic Swimming Performance: Insights from Top Coaches and Experts, #21

In this coaches clinic panel discussion, top coaches and experts uncover some issues from Paris Olympics.

Of course the Team USA had its challenges. Future opportunities facing the world of competitive swimming are uncovered. Discover their thoughts on improving performance and fostering a winning culture.

• The importance of relationships in achieving top athletic performance.

• Challenges faced by coaches in feeling valued and respected.

• The role of resources and support in international competition.

• Strategies for long-term planning and athlete development.

• The impact of sports science on future swimming success.

Explore these critical topics and more, shaping the future of swimming excellence.

Call this Heavy Or Not episode, the 3rd of 3:

1. Strategies for Enhancing Olympic Swimming Performance: Insights from Top Coaches and Experts

2. Elevating USA Swimming: Expert Panel Discusses Challenges and Opportunities for Future Success

3. Building Stronger Olympic Teams: The Role of Relationships and Resources in Swimming

4. Overcoming Challenges in Competitive Swimming: Expert Insights on Training and Development

5. The Path to Olympic Gold: Coaches Discuss Long-Term Planning and Athlete Development

6. Enhancing Swimming Performance: The Importance of Sports Science and Strategic Planning

7. From Training to Triumph: Expert Panel on Improving USA Swimming's Olympic Performance

8. The Future of Competitive Swimming: Insights from Coaches on Training, Resources, and Strategy

9. Achieving Excellence in Swimming: Expert Panel Discusses Key Factors for Olympic Success

10. The Road to Los Angeles: Strategies for Enhancing USA Swimming's Competitive Edge

We’re thrilled for this released talk and want others in the community to give their time to listen.

The USA competitive swimming world and its leadership was rocked at the end of 2024 and the waves are still flowing.

Hear from some of the most respected voices in the sport. This episode is packed with insights from the expert panel discussion at the Eastern States Clinic in eastern PA following the Paris Olympics. Whether you're a coach, athlete, or just a fan of the sport, there's something here for everyone!

You'll Learn, beside Carol being a team player:

1. The Importance of Relationships in Coaching: Coach Carol Capitani shares how building strong relationships can lead to achieving great times in the pool.

2. Resource Allocation and Respect: Discover the challenges faced by coaches in the USA and how they compare to their Canadian counterparts in terms of support and resources.

3. The Value of Long Course Racing: Brent Arckey emphasizes the need for more long course racing opportunities to enhance athlete performance.

4. Strategic Planning for Olympic Success: Bob Bowman discusses the importance of long-term planning and how it can lead to sustained success at the Olympics.

5. Innovative Approaches to Swimming Competitions: Learn about creative ways to make swim meets more engaging and watchable, as shared by Carol Capitani and Bob Bowman.

Fun Fact from the Episode: Did you know that in Australia, every day at practice, they talk about beating the Americans? Talk about motivation! Mark Schubert shares this intriguing tidbit and more about the competitive spirit Down Under.

Outro: We hope you enjoy this episode as much as we enjoyed putting it together. It's packed with valuable insights and inspiring stories that will surely motivate you to dive deeper into the world of swimming.

Call to Action: Don't miss out on this enlightening conversation! Tune in now and let us know your thoughts. Share your favorite moments on social media and tag us. We’d love to hear from you!

Stay tuned for more exciting episodes and updates. If this is the first peek, you might want to go back to #19 and #20, as this, #21, is part three of three.

Until then, keep swimming strong!

P.S. Stay safe and keep an eye out for new services coming soon from ISCA with a new sub-brand at Go.LAP.red.

Check out this episode!

Mindful Swimming + Expert Panel on Grassroots to LA28 #20 of Heavy Or Not

In this episode of the "Heavy or Not" podcast, we dive into Mindful Swimming with Brian Holliday. Plus, we pick up again on part two of an earth shattering expert panel that gathered after the Paris Olympics to talk about USA Swimming. 

As is always the case, both the mental and physical aspects of the sport come into focus. Join us as we explore insightful discussions from top coaches and experts.

• Discover the concept of mindful swimming with Brian Holliday and how it can enhance your swimming experience.
• Learn about the importance of goal setting for young athletes and how it varies with age.
• Understand the impact of motivational time standards and their role in competitive swimming.
• Explore the significance of aerobic development in young swimmers and its long-term benefits.
• Hear from top coaches about the challenges and strategies in training elite swimmers for international competitions.

Tune in to gain valuable insights and improve your swimming journey!

1. **Introduction to the Podcast Episode**
   - Jump cut number 20 of the podcast "Heavy or Not"
   - Continuation of a clinic discussion from a prior episode
   - Mention of the availability of the entire episode and transcripts online

2. **Mindful Swimming by Brian Holliday**
   - Benefits of swimming for physical health
   - Mental health challenges associated with swimming
   - Inner monologue and self-criticism during swimming
   - Comparison with other swimmers and personal best obsession
   - Solution: Mindful swimming and being present in the moment
   - Three key aspects for mindful swimming: balance, whole-body swimming, and controlled breathing

3. **Mental Skills for Young Athletes**
   - Mention of a resource by John Hoag, a PhD sports psychologist and swim coach
   - Availability in the ISCA Learning Management System
   - Encouragement to explore and learn from the resource

4. **Panel Discussion with Coach Brent Arckey**
   - Goal setting process for young athletes
   - Ownership of goals by athletes
   - Discussion on motivational time standards and their impact
   - Importance of speed and endurance in swimming
   - Strategies for improving performance in races

5. **Discussion on Swimming Standards and Training**
   - Historical perspective on time standards and their impact
   - Importance of aerobic development in young swimmers
   - Challenges in developing middle-distance swimmers
   - Role of endurance training in overall performance

6. **Coaching Strategies and Philosophies**
   - Importance of being real and providing constructive feedback to athletes
   - Role of club coaches in developing endurance and capacity
   - Discussion on age group competitions and event offerings
   - Debate on the teachability of speed versus endurance

7. **International Swimming Success and Cooperation**
   - Success of international swimmers trained by American coaches
   - Importance of cooperation among coaches for athlete success
   - Challenges faced by Team USA in terms of coach collaboration

8. **Conclusion and Call for Audience Feedback**
   - Invitation for audience feedback on the frequency of podcast episodes
   - Encouragement for audience interaction and contribution to future episodes.

Check out this episode!

Grass Roots Swimming to the 2028 Games, from Eastern States Clinic, #19 jump cut

In this insightful discussion, top swim coaches and sports scientists delve into the evolving landscape of coaching and athlete development. They explore the challenges and opportunities in preparing athletes for peak performance on the world stage.

Their stage was the Eastern States Clinic after the 2024 Olympic Games. 

• The importance of explaining coaching philosophies and the science behind them to engage today's intelligent and skeptical athletes.
• Strategies for fostering athlete autonomy and responsibility, and the role of mental health resources in athlete development.
• The significance of endurance training and aerobic development in young athletes for long-term success.
• The impact of collaboration and resource sharing among coaches on international success.
• The role of sports science and biomechanics in enhancing athletic performance and setting new world records.
  
  

The video allows visual clues as to the various speakers. See the entire presentation at the Substack.com/@rauterkus.

Bob Bowman, University of Texas, coach of Leon Maqrchand of France
Tom Himes, NBAC Head Coach and ISCA Hall of Fame
Brent Archey, Sarasota Sharks and Coach of Summer MacIntosh of Canada
Carol Capitani, Univ of Texas Women and USA Olympic Coach
Dr. Zac Hojnacki, sports psych and former coach in Metro LSC
Dr. Genadijus Sokolovas, sport science, formerly with USA Swimming
Mark Schubert, 8-time USA Olympic Coach

 

Check out this episode!

Aquatic Moonshot, Grant Letter Of Intent, jump cut #18

The Coaching Wizard: Guiding and Motivating Generations of Aquatic and Civic Learners Through AI-Powered Mentorship That Transforms Water-Based Wisdom Into Waves of Lifelong Leadership, Personalized Learning, and Community Impact.

The Coaching Wizard is a bold new initiative to prototype an AI-powered mentorship and learning platform that transforms how aquatic instructors, youth leaders, and civic educators grow, teach, and lead. Designed to work within and across schools, community pools, recreation centers, and underutilized civic spaces, this idea reimagines the role of coaching as a personalized, lifelong, and community-embedded learning journey.

At its core, the Coaching Wizard blends emerging technologies with proven pedagogical approaches. The platform delivers AI-generated insights, adaptive learning content, and motivational nudges to coaches and youth in real time—helping them refine skills, develop leadership capacities, and support others. From new swim instructors seeking certification to youth transitioning into mentorship roles, the Coaching Wizard guides learners along individualized pathways that emphasize both personal mastery and public impact.

The initiative integrates with the proposed ISCA’s I-League, which activates schools and pools lacking robust programming, and with U CAN Swim, which supplies professional development and mentoring for aquatic educators. Together, these elements create a complete ecosystem for lifespan learning -- from learning to swim, to leading swim teams, to applying those leadership skills in civic, entrepreneurial, or public health contexts.

If you want to help, contact Coach Mark at Mark@Rauterkus.com.

With full funding, ($50K), we would scale The Coaching Wizard into a multi-site, multi-platform pilot that engages a diverse network of learners, coaches, and civic partners across western Pennsylvania and the broader ISCA ecosystem. This expanded version would activate the full potential of our digital infrastructure and programmatic partnerships to rigorously test the transformational power of AI-enhanced mentorship.

https://HON.LAP.red

Check out this episode!

Technology Shapes Childhood: Insights from Coach Mark and Sophie Winkleman

Jump Cut #17 dives into the intriguing intersection of technology and childhood development. The digital age is reshaping the way kids grow and learn, and Ed Tech is not a healthy trend, as per a wonderful speech by Sophie Winkleman of the UK.

• Play water polo and put down the mobile device!

• Gain insights from Coach Mark on empowering adults to guide the younger generation.

• Understand the impact of constant device presence on social skill development.

• Learn about Sophie Winkleman's observations on screens affecting classroom and social interactions.

• Consider the long-term effects of technology-induced isolation on children.

In today's digital world, technology is an integral part of our daily lives. Children are growing up in an era where digital devices are ubiquitous. But what does this mean for their development? A recent discussion delved into this topic, using the seemingly simple rule of "no phones in the water polo pool" as a springboard to explore the broader implications of technology on childhood development. Let's consider how we can better navigate this digital age for the benefit of our children and still use AI.

The Role of Technology in Kids' Lives

The conversation began with a seemingly straightforward rule: no phones in the water polo pool. While this rule is practical, it opens up a deeper discussion about the role of technology in children's lives. The presence of digital devices is not just limited to structured settings like sports games; it permeates every aspect of their daily interactions. This constant connectivity raises questions about how technology is shaping the social skills and development of young people.

Empowering Adults to Guide the Next Generation

One of the key insights from the discussion was the importance of empowering adults—teachers, coaches, and mentors—rather than focusing solely on providing the latest gadgets to children. Coach Mark, a featured speaker, emphasized the need to equip adults with the skills and confidence to guide young people effectively. By doing so, we can ensure that technology is used as a tool for empowerment rather than a distraction.

For instance, Coach Mark highlighted the shortage of swimming coaches as a practical example. By training more adults to become effective coaches, we can use technology to enhance their teaching methods and ultimately benefit the children they mentor. This approach shifts the focus from technology itself to the people who can make a meaningful impact on children's lives.

The Importance of Social Skills in the Digital Age

Another critical point raised was the impact of technology on social skills. The constant presence of devices, even outside formal settings, can hinder the development of crucial social skills. Coach Mark's podcast, "Heavy or Not," explores the idea that playing well with others is a skill that needs to be taught, reinforced, and valued. The initial image of no phones in the water polo pool serves as a metaphor for the broader issue of how technology affects social interactions.

When children are glued to their screens, they miss out on learning essential social cues, reading body language, and negotiating face-to-face interactions. This shift from the exuberance of youth to what Sophie Winkleman describes as "anxious, irritable insularity" is concerning. It raises questions about the long-term effects of such isolation on children's ability to navigate social situations.

As we continue to embrace technology in our lives, it's crucial to consider its impact on the next generation. The discussion highlighted the importance of empowering adults to guide children and the need to prioritize the development of social skills in the digital age. By focusing on these aspects, we can ensure that technology serves as a tool for growth rather than a barrier to development.

In conclusion, the rule of no phones in the water polo pool is more than just a guideline for a game; it's a reminder of the broader implications of technology on childhood development. By understanding and addressing these issues, we can create a balanced approach that allows children to thrive in a digital world while preserving the essential skills they need to succeed in life.

Check out this episode!

Journey & Travel - to meets and throughout a practice and season. #16

In this episode of the Heavy Or Not podcast, Coach Barry Healey shares his travel experiences as a coach in B.C., Canada, heading to the recent Provincial Championships Meet. The challenges make for a Zombie upon returning home.

Plus, join us as we dive into the intricacies of training and coaching from an Australian swim coach who grew up in NED and has guided Olympians.

- The taxing nature of travel for athletes and coaches.

- Insights from Coach Barry's recent trip to provincial championships.

- The importance of personalized training plans for different swimming events.

- Techniques for addressing weaknesses and enhancing mental resilience in athletes.

- A detailed look at Sander Ganzevels' coaching methodology and its impact on swimmer performance.

Plus, a big call out to listeners to share your travel stories. Send to UCANSwim dot WeTransfer dot com.

Check out this episode!

OG, Coach Ernie Maglischo, Ph.D, has updated his PROPULSION info in his ebook

The ebook from the great Ernie Maglischo, author and coach -- as well as ISCA Hall of Fame members, is releasing an update to his coaching manual focused on the science of swimming. It examines the hydrodynamics of various strokes to optimize performance. The author analyzes techniques used by elite swimmers, considering factors like water resistance, propulsion, and body position. The manual also discusses debatable aspects of swimming, including breathing techniques and kicking styles. It emphasizes the importance of understanding the underlying physics to inform coaching decisions and stroke modifications. Ultimately, the goal is to provide coaches with insights to help competitive swimmers improve their efficiency and speed. Get it at https://SwimISCA.com. 

 

 

Check out this episode!

The O.G. Mind Journey, Heavy Or Not

Mastering the Mind: Unlocking Peak Performance

Explore the psychological and physiological aspects of peak performance, aiming to equip athletes with mental techniques to enhance enjoyment and awareness of the power of our minds. We recount steps in an O.G.'s journey on the pathway to harnessing the power of the mind. We examine stress management, relaxation techniques such as deep muscle relaxation and visualization, and strategies to optimize arousal levels before competition. It also discusses practical considerations for swim coaches and swimmers. 

Check out this episode!

Epic Insights from OG, Wayne Goldsmith plus Heavy Or Not clarifications, flashback and previews for #13

We have a 13^th episode.

We were blessed and fortunate and made a trip to Equator and the Galapagos Islands – and our ship, the Isabella II, had no cabin #13. Stay tuned for some housekeeping on past and future content – after we hear some epic content from an O.G. – Wayne Goldsmith.

The essence of coaching is an art and its roots are in changes. People of sports are change makers. The heavy part of sports and coaching is emphasizing that it's not just about the technical aspects like volume, intensity, and frequency. Sports and coaching is about inspiring athletes through emotional connections. Anyone can access workout content. The true difference between a good coach and an exceptional one lies in the intent behind the coaching. Let's focus on building relationships among athletes and people of sport. Leaders and coaches are great at inspiring people to make choices that elevate their performance.

More from Wayne Goldsmith

Let’s take a look at the first dozen jump cuts for Heavy Or Not. Allow a moment for clarification and housekeeping.

I’m Mark Rauterkus, long-time journeyman coach, publisher and advocate in Pittsburgh, PA, USA.

Jump Cuts are not SHOW episodes. The long-term destiny for Heavy Or Not is as a SHOW with a production team and broadcast quality episodes. The show treatment is published at U CAN Swim. Org / heavy-or-not. If those in Hollywood or at ESPN or Disney are interest – give me a call.

These jump cuts are delivered with a number, more like a lap in our journey of life. Another aim of the jump cuts is to find our voice, use the tools and AI and engage with our aquatic community.

Subscribe. Review. Refer to others. Heavy Or Not is now available on all podcast outlets.

Do wade into the archives of these timeless and evergreen bits of wisdom.

• Jump Cut #01 covered the mindset for an athlete.
• #02 was more technical with swim drills and kicking
• #03 peeked into AI in sports
• #04 went hyper-local into aquatics in Pittsburgh Public Schools
• #05 covered Maglischo’s and Daylands intel gathering in Europe
• #06 made us think about mentors and work and play
• #07 asked about lifting and what ages to starting
• #08 was a recap from Steve’s Competitive Swimmer Magazine
• #09 peeked into the ebook, Readings from the Book of Coach Mark
• #10 was a beat down on the 20-minute film, A Swim Lesson.
• #11 introduced Barry Healey from BC – much more with him is upcoming.
• #12 covered supplements
• #13 – OG Wayne Goldsmith, always a source of wisdom.
• The next jump cut #14 presents a mind journey.

A recent panel discussion from big-time coaches at the Eastern States Clinic is worth listening in a future LAP.

Considering what Wayne Goldsmith preached as the technical aspects: Volume, Intensity and Frequency. These jump cuts for Heavy Or Not could strive for a daily frequency – but that would cause burnout. That’s a golden rule of mine – Don’t Burn Out. Live to fight another day. We have enough content to make this daily, but then nothing else would get done with those other looming, big projects.

So, expect Heavy Or Not to drop two times a week, on Mondays and Thursday, moving into the future.

We’ll also be turning up the intensity with IT solutions. Our digital world in swimming and sports is pretty wacked. I’m not happy with the tools we have throughout our shared landscape. We’re going to bring new solutions to the marketplace and we’ll talk about them here, within these jump cuts. You, your teams, your schools and your athletes are going to want to say in the loop.

Just hours ago I got some great news from an O.G. that all of your you should know, 

Doctor Ernie Maglischo. He is a member of the ISCA Hall of Fame – and he has been one of our greatest authors. Well, he just re-wrote and delivered[to me a whole new section, fully updated on PROPULSION.

Wow. We will bring that out as soon as possible.

The next huge upcoming event is the release of a set of books from Sport Psychologist from Canada, John Hogg. 

His Mental Skills for Young Athletes is a universal book for all youngsters. Furthermore, he has specific books geared to those of different age groups for swimming.

Have you seen or heard the other ISCA supported podcast from Summer Fink called Lane One? 

She talks with coach and dad, Joe Finke and another episode is with Mark Berandino.

The interactive parts of Heavy Or Not are coming soon. 

Think about what you’d like to share.

Clinics.

The Eastern States Clinic in the Philly area, Central States Clinic in Chicago-land and the International Swimming Hall of Fame Clinics in Fort Lauderdale have had a change of ownership, again. Sue Davis, long time coach at Swarthmore, retired, was a cornerstone of those events for decades along with others – such as Peter Dayland. Mark Schubert has partial ownership – and recently, other fractional owners of Doug Fonder and Brad Glenn have departed and Coach Schubert has picked up ASCA, the American Swim Coaches Association as a partner. More on clinics and from clinics are sure to be woven into future jump cuts.

A three part series for starting and coaching water polo, geared especially to swim coaches, is coming with the seminars of WAFSU.org – World Aquatic Federation of Schools & Universities. See W-A-F-S-U dot Org.

Dozens of past seminars are in the WAFSU.org LMS already.

Parting question.

• What other podcasts do you listen too? 

In our family, we’re sad to hear of the termination of the ABC / Disney pod, 538. 

Personally, I was also sad to miss the big high school swim meet in my backyard – the WPIAL Swimming Championship – District 7 of the PIAA. I had been lucky to serve as the color broadcaster in past seasons.

• How did Westmorland Sports Network do? 

The NFHS Network has been gobbling up the rights to high school meets. So, next question.

• How is the NFHS doing with the promotion of high school swimming and diving (as well as other sports) in your neck of the woods?

Chime in.

Check out this episode!

Sports Supplements - #12 Jump Cut for Heavy Or Not

Sports Supplements from the presentation to the audience at WAFSU.org from Rahul Saini.

This analysis of Sports Supplements covers supplements by athletes. It examines both manufactured supplements and natural alternatives, including their benefits and potential risks.

The podcast includes data on the usage rates of different supplements among athletes. It discusses common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.

The presentation also touches on supplement regulation, the danger of banned substances, and guidelines for safe use. Get all the slides when you login at https://wafsu.org/course/sports-nutri....

Explore the use of sports supplements by athletes. Examine both manufactured supplements and natural alternatives, including their benefits and potential risks.

The usage rates of different supplements among athletes is high. Learn of the common types of supplements, such as protein, creatine, and vitamins, as well as their recommended dosages and timing.

Supplement regulation, the danger of banned substances, and guidelines for safe use are mentioned too. The primary types of sports supplements and their functions are: Protein supplements include whey, casein, and plant-based options for muscle growth. Amino acids like BCAAs and L-glutamine aid in muscle recovery. Creatine enhances strength and improves performance. Vitamins and minerals like Vitamin D and calcium are essential for overall health.

Electrolytes such as sodium, potassium, and magnesium are important for muscle function, hydration, and preventing cramps.

Pre-workout formulas are designed to boost energy and focus before workouts. Recovery supplements support post-exercise muscle recovery to enhance training. Sports supplements generally aim to enhance athletic performance, recovery, and health. They can provide nutritional support by filling nutritional gaps to ensure optimal performance and can improve performance metrics such as strength and endurance.

Check out this episode!

Meet Barry Healey

Coach Barry is an O.G. that gets it. His and the Heavy Or Not mission can be #preached with these topics:

Embracing Diversity: Understanding Unique Needs in Education and Coaching for All Students

Connecting with Kids: Strategies for Engaging Students with Different Learning Styles and Challenges

The Power of Understanding: Supporting Students with ADHD and Autism in Sports and Education

Building Bridges: How Coaches Can Connect with Diverse Learners in Competitive Environments

Celebrating Differences: The Importance of Inclusivity in Coaching and Teaching Young Athletes

From Challenges to Triumphs: Inspiring Stories of Young Athletes Overcoming Personal Obstacles

Engaging Every Learner: Tailoring Coaching Techniques to Meet Individual Needs in Sports

The Art of Connection: Fostering Relationships with Students to Enhance Learning and Performance

Understanding the Spectrum: Strategies for Supporting Autistic Athletes in Competitive Settings

Creating Inclusive Environments: Best Practices for Coaches Working with Diverse Student

Check out this episode!

What to AVOID @ A Swim Lesson - #10 jump cut

Beat down of the 20-minute film called, "A Swim Lesson" -- and why.

In this Jump Cut, Coach Mark shares his insights on the 20-minute film, "A Swim Lesson," available for free on YouTube. He discusses both the positive aspects and the concerning practices depicted in the film.

Running Mates, and Coach Barry Healey of Canada and U CAN Swim chime in along with chunks of the letter delivered to the Motion Picture Academy asking for pass in terms of Oscar nomination.

Safety concerns regarding the handling of children in the water are worrisome.

Recommendations for improving swim instruction, including the use of fins and goggles and the importance of shallow water for wee ones are described. Young learners need fun swim experiences without trauma and effective teaching methods. Discussion on the broader implications of water safety education and trauma-free pedagogy enliven the discussions.

Check out this episode!

#09 - Starting with God - Readings from the Book of Coach Mark

Tidbits of Wisdom of Coach Mark Rauterkus

Hey there, Swim Fam!

Our latest episode is featuring the one and only Coach Mark Rauterkus! If you’ve ever wondered about the ins and outs of swimming, training, and the mental game, this episode is your all-access pass to Coach Mark’s unique insights.

Here are 5 key takeaways you won’t want to miss:

1. Winning vs. Losing Mindset: Discover why talented athletes view losses as puzzles to solve rather than punishments. It’s all about learning and growing!
2. Innovative Ideas for Swimming: Coach Mark shares bold concepts like SwimX—a swimming decathlon that could attract a whole new crowd of athletes. Think outside the pool!
3. Breaking Through Plateaus: Stuck in a rut? Learn how to shift your focus from the clock to your body, creating a flow state that can help you break through those mental barriers.
4. Handling Parental Pressure: Coaches, this one’s for you! Get practical advice on managing unrealistic expectations from parents while keeping the athlete’s well-being in mind.
5. Breathing Techniques for Sprinters: Should you hold your breath during a 50-meter sprint? Coach Mark’s humorous take on this common question will have you laughing while you learn!

Fun Fact: Did you know that Coach Mark jokingly attributes faster swim times in a New Zealand pool to the “exceedingly pleasing top-end lifeguards”? It’s a lighthearted reminder of how the mental game can play a huge role in performance!

As we wrap up this episode, we hope you find inspiration and practical tips to enhance your swimming journey.

Call to Action: Don’t forget to check out the full version of the ebook at the website and share your thoughts! We’d love to hear how you tackle challenges in your swimming experience. And if you have questions for Coach Mark, head over to the International Swim Coaches Association Facebook page!

Thanks for tuning in, and until next time, keep swimming!

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#08 - Steve's Competitive Swimmer Magazine, Rate of Improvement

Get some insights as to what is featured in the Competitive Swimmer Magazine in the January 2025 issue. The magazine is a free resource. Get the whole issue at the ISCA Blog. See https://blog.swimisca.org/competitive-swimmer-magazine-january-2025/.

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#07 - What age 2 start lifting? Heavy Or Not

Presenter to WAFSU.org seminar was asked about the ages kids should begin powerlifting. The answer was a shocker. There are kids at the age of 2 in China who are lifting a bar over their heads. The speaker, Enoc Francisco of the Philippines recently saw a boy, age 9, compete in a national powerlifting event. 

Does this mean it is time to think again for American athletes?

The full presentation of nearly 45 minutes on Sport Conditioning, with a quiz, is at WAFSU.org. 

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#06 Jump Cut on Distictions of How You Work and How You Play

Thoughts on work and play from a podcast from Dan Kennedy snipped from a drive to the state swimming championships.

Swim Coaches are great at their work -- but the work / life balance is up for debate. Let's consider the distinctions between work and play. 

Let's also think about who you let into your life as mentors. Do they honor and cherish the values that you hold dear?

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OGs bring USA insights from European Swim Championships - #05 - Report from Maglischo & Daland

Groundbreaking insights obtained from American swimming coaches Peter Daland and Ernie Maglischo, PhD. during their 1987 European adventure are revealed.

Discover how their findings continue to shape modern swimming training techniques.

• The obsession with anaerobic threshold and its impact on training plans. 
• High-intensity training methods adopted by the Romanians.
• The importance of periodization and optimizing training intensity.
• Unique East German techniques, including alternate breathing patterns.
• How these Cold War discoveries influence swimming strategies today.

The full report is part of the Global Library for ISCA Members at Read.SwimISCA.org. 

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Brain Dump for new PPS Admin for PE at Pgh Public Schools, #04, Heavy Or Not Jump Cut

Revitalizing Aquatic Programs in Pittsburgh Public Schools, a hyper-local conversation, is going to take lots of cooperation with outside helpers and a new attitude from the Superintendent. 

Critical Need for Aquatic Education: Swimming is a vital life skill, but access to programs in Pittsburgh Public Schools (PPS) is severely limited, particularly for underserved communities. Barriers to Participation: Limited staffing, resources, outdated infrastructure, and negative perceptions of swimming act as barriers to student engagement. Innovative Solutions: Leveraging existing resources through collaboration with community organizations, implementing game-based learning, and empowering older students as instructors are key to revitalizing programs.

Most Important Ideas/Facts: Current State of Aquatics: Limited Exposure: Many secondary students receive only 3-4 weeks of swimming instruction annually, while elementary exposure is even more scarce. Outdated Infrastructure: "Large, single-space locker rooms lack the privacy many prefer. Consequently, students opt to change into and out of swim suits within bathroom/toilet stalls."

This discourages participation. Underutilized Facilities: PPS has 12+ pools, mostly unused outside school hours, representing a significant missed opportunity. Lack of Summer Programming: The absence of summer programs in 2025 will contribute to learning loss. Barriers to Participation: Staffing and Resources: Overwhelmed teachers, scheduling conflicts, and limited funding hinder program expansion. Negative Perceptions: Swimming is often seen as unappealing or intimidating, particularly for students with limited prior exposure. Logistical Challenges: Securing long-term pool permits and fostering collaboration between PPS and stakeholders present significant hurdles.

Innovative Solutions: Collaboration: Partnering with Citiparks for All-City Sports Camps and leveraging resources from organizations like The Ellis School can expand program reach. Game-Based Learning: Incorporating games like SKWIM, as noted by Mark Rauterkus, can make swimming enjoyable and foster skill development. Student Empowerment: Training older students as swim instructors and lifeguards can create a sustainable model and provide job skills. Maximizing Pool Usage: Expanding activities to evenings, weekends, holidays, and summer breaks can optimize existing facilities. Key Recommendations: Create an "Aquatics Czar" position: A dedicated department within PPS can strategically address the challenges and opportunities related to aquatics. Invest in Game-Based Learning: Implement SKWIM and similar activities to enhance engagement and skill development. Prioritize Older Students: Focus on programs for older students initially to build a strong foundation for future expansion to younger grades. Secure Long-Term Pool Permits: Advocate for policies that allow for consistent scheduling and program planning. Develop a Holistic Approach: Cater to various skill levels and interests, including competitive swimming, instructor training, and lifeguarding. Quotes: "The full potential of our school pools remains untapped due to a lack of priorities and decisive leadership from the mayor and superintendent."

Mark Rauterkus "The pools are already paid for. More swimmers won't wear out the water." 

Revitalizing Aquatic Programs: A Call to Action for Our Schools and Communities "We need a model that has the older kids teaching the younger kids. Then the program can blossom with fewer adult teachers and coaches."

Revitalizing Aquatic Programs: A Call to Action for Our Schools and Communities "In a real-world, dynamic setting, an aquatics program should strive to get the older kids to be the ones teaching the younger kids. Everyone wins and likes to get involved."

Mark Rauterkus Conclusion: Revitalizing aquatic programs in PPS requires a collaborative effort between the school district, community organizations, and city leadership. By prioritizing aquatic education, implementing innovative solutions, and addressing existing barriers, PPS can ensure that all students have the opportunity to learn this essential life skill.

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