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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 nd 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 IWfC{ N-å:xeSj)Xi813 Tڝzk^͊\&Jx + sab֟s6evQ!1eB;1~4U΁ L*H4ւi A'8l s7o!4 fغr%CqJ_6%{لzrߖX;S<}c3:wNlP; u?kp`=!K/ޯt<ӦDY-_M?Fz>q}w?=_L繰iR9H?wK6}_fSW2=?ρkdW6-'=Ϧ1Ι͊YV6GaKnl/tN-vtN-g