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I really believe the most important thing is to believe in yourself, then get out there and do it! 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 explosivly. 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 own below and a speedboat above."<br>The changesweren't all in the water. The women began to take pride in the physical definition they were developing and improveents 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 preious 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 wo knocks off a second is lke 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