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OQ?֚"fpJάFqZ#u'$cZxצhfdBb?lqQpR*z Öo3aI_LuE'5B1l;WD xa5|1= grNtyS4gzU?U9 0)/\bүʹ"OJniF+ߴhcNA_?W!t-:HH q"Cdҡ[sd v 6) tLR0N9wQWSƪ@! 9ԑ:S2&MnOw@1Ԯ:\rs8ml@"5 *Vfa6RJP{fb},M`jJoH#嵋JX ώkt<ŖYrQZ+WUrFq\MmxUզ-(kC4wP0k|4O x#JHsb iO׵8ܳq.9$wֲvҳ"_js2kAU=>7I9F: Hͼavr>Ƴ-n{Vr~Qǵd4ſp|udE:t4u0>隟Uf,rB0# 1R8ufX|`b-Ǘ H+~#z^瞧&|/46>ly rYT]N4K;y z`yu#H'UU8?Ҹ/*cdƿGЭ]O*A:u>!Լ8mwMcM4ҳ9+ɦ_.ִ0^ipZBX@8FVE8UXײxz,GRq^S5:uz+AY`OLi$oUNaOS?׊:rqҴ 2H*"š""-cnҨnڧa;UU~7T6VXUU\}xP~sϜbvwsEEt@:BpxI+ NEQMXk9 oE_IzFKiA,-IEC5]V[MF2F#ٮ;<STRONG>Brianne:</STRONG> Talent can only take you so far.&nbsp; You have to have a work ethic.</P> <P align=center><STRONG>WHAT DO THE GUYS THINK ABOUT<BR>YOU LIFTING WEIGHTS?</STRONG></P> <P><STRONG>Ashley: </STRONG>The guys know this is what we do.<BR><STRONG>Lindsey:</STRONG> I am getting stronger.&nbsp; So what if you're a girl.<BR><STRONG>Cherisse:</STRONG> Sometimes they say, "You're such a wimp."&nbsp; But we are National Champions.&nbsp; We aren't going to let them intimidate us.</P> <P>About three months after our interview and just before we went to press, I called the girls to find out what the effects of our mini-clinic were on their lifting program.&nbsp; Here is what they said:<BR><STRONG>Lindsey:</STRONG> We worked really hard after you left.&nbsp; We could really tell the difference.&nbsp; It was neat showing other people how to do the lifts.<BR><STRONG>Brianne:</STRONG> We learned a whole lot.&nbsp; We now watch others and can easily pick out their mistakes.<BR><STRONG>Cherisse:</STRONG>&nbsp;It's a&nbsp;lot easier to do it now.&nbsp; We notice a difference.&nbsp; Sometimes we tell the guys about their mistakes.&nbsp; It makes me feel cool that I now know what to look for.</P> <P>The results:&nbsp; Another National Championship!</P> <P><BR><BR><BR>&nbsp;</P>p;</P> <P>Baseball players should also do quick foot drills, stretch for speed and jumping power, sprint train and plyometric train. We also do not want to overtrain in the weight room. The maximum time in the weight roo should be 45 to 75 minutes three times per week in the off-season and two 30-45 minute workouts twice per week during the season.&nbsp;</P> <P>The How-To-Do-It part of the "secret" is even more important than the what part of the "secret". The correct and perfect technique of any phase of strength and conditioning is critical to success. There are special thingthey never said,  I can't do it, Coach.' Instead, they said,  I'll try harder the next time.' I think that attitude in the weight room came across in the pool as well."<br><br>Making Waves with Muscles<br><br>The basic philosophy in swimming is to work very hard, then taper off for the meets. As such, it's often difficult to see results during the training season, and patience becomes a virtue much sought after. However, Mark says he noticed many positive changes during their training after they overcame their initial soreness. The swimmers were coming off the blocks more explosively. More importantly, they were riding higher on the water. "The higher you can ride on the water, the faster you can go because you're not pushing a lot of resistance--you're a tugboat down below and a speedboat above."<br>The changes weren't all in the water. The women began to take pride in the physical definition they were developing and improvements in their posture. "You could really see it in the way they stood and walked," says Mark, "The weight training was complementing the swimming right from the start."<br>In sports such as football, sometimes the best-conditioned team does not win. In swimming, what you see is usually what you get. For Dale and Mark, what they got were better times and heavier lifts.<br>The previous page shows some of the before and after results of the BFS program from November  97 to March  98.<br>Keep in mind that these changes are big! A swimmer who knocks off a second is like a weightlifter adding another 50 pounds to his or her bench!<br>As for team results, this year SWAT had more athletes than ever qualify for the Junior National Championships. They also hope to win the Division 2 High School State Championships this year, a competition in which they placed fourth last year. This would be an especially impressive accomplishment since this competition pits 45 schools against each other. Also, in J A#;)jO;o'b9JTbY}IfXZleb;UV4Rrv'8̥U@P; H ldN6?$*z2Ё60<_2ش𛨂r֫1ZOd0r$e9(u Jrڴr c43W}L!,J #u2WuAs'!.8 wPgL@q[gT