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IsۻYHW[;8pkʹN˸d.{SrwHuOߙi_ȚQhb6װrkO6^µ&֭ hÌcWqZAXTSG7ցxȍU#KTK io EAQ$E9$\UhJ+;28 XB:즬H{B@ϡjrݡ<{~upMuzU=G;HrǓrθߩ-:qA/&zdfwCUbIaR ʞ \ZْỞ3Qd : ͌14BxTJZOcZ@a }諶l- ,{?mT鶢@w t2M!3Lf'5\ېM ѴɨvE`rǨs>s֜D,F?ԯ֕~魠 ҧJkU }8>*Y*sc[K0s>O ZTH;3ҧ)Z.!H6*r]ƁEp%xRhqzm%JAY0+[TX~Wj)F3 Uf$3a Y?{"Y)tF㳎O9 J@9#Je&a!nI^)ǡ feUZ)ct that the girls are more emotional. It's tough, and coaches are in an adversarial role to begin with because you're trying to get these kids to do things they've never done before. But when you get through to them, it's all worth it. With this last group of girls it was a joy coaching them because they were there and they were working hard--sometimes, and in some aspects, even harder than the guys."<br>"The biggest thing I told them is that there is one word that you never use in a sport: Can't. I think I got through to a lot of them with that," says Neil, "especially during the early days with their weight training. When they were struggling, they 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 ing 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?eTC4b&Y f$$}DqX~oӵKr=ǫu ̠~^iK餪vvLxqd425W{t_Y*ftmR[ {"IfS=RAꪳ/$nv0}),%Q¿]|qTʺ?6d6*?UK&V?. .`Ƌz'zM$70.,R+}:߳͸`kl> A8'XuǞNK;4l&[Ir#dnNsY>o*014ě7U*ЧԸ#z쎿΁~|E^lιCrKDEO@AxQp?T l1$?];*ra9|+"@Б{&wFYm(I!i4A4cK%H&s=rS@@n\.> =3r8{;˚rw,M_H-йP;Hέ ; "kmS׎[%TVmKkX`vF?H|'V3ysSMrq4'UPsnYl1CՓQDGp~Ξy~b21ZFd-C_rn)IЩLToPcĤyj0Ϛm}#2^?c'x~m9 e?Ĉ=5=E&j5AZ_Ny@k`cD;30 Ǚ$2*WdɇWmO*aܝ eŖyg0McmwsoW<@N%؟sVV;O&rUpX]vc}ItLR0#ȯY'B&+$P}Co˖ic,3Wn_3hiY"u.hѯZK܏ӝCm-4: rB=GT+3ؚS> ?kqd#|(ORsb(63fjG I嶈\/Q!pɋ^iƲK,EzB YxK@+cGmqK]N\ $s=F@1cH>y`g<BHPji_zF2ܞ9@@rA7SM/27L:mk#EJ27*H__&?(szԏM ]΍q ,#J22#WqOiI>%K/?Y2<*z%fXXG[<"RG:;8O,J ce1U|sy}G2E%//+wF'$#=9.GQ<ɯyɹ4w}D(В2A/m[OD ifA+ 8%q-Fw:qoQ,VWcy~I26#[V8HĘ()Asxip`%&#W(z: C N5'\C͖:v$wf$!Qb@ɟl$Q kdΏ&ſ箎[A;#ѹr" IWjo|=f+iDy._×^IO0~QY/|6LE?qYL[.M9!꿪$;p\Tw.u t%^\V6:b?k6bF^'.Grai341X football players and preparing college athletes for professional combines, says it s important to recognize the separate values of each of these pieces of equipment.  With a parachute, the air time is delayed, which means it doesn t give you the immediate resistance you get from the sled. The parachute is better for developing maximal running velocity, whereas the sled is better for improving acceleration. <br><br>One of the most underrated sprint coaches in the world is Mario Greco, a Canadian who has worked with five Olympians in the sprints. He agrees with Adams that the sled is best for developing acceleration.  You seldom want to pull a heavy sled past 25 yards, because that ignores how your body works, says Greco.  Once your body goes into an upright position through the transition phase of a sprint, acceleration is basically zero. The problem with using the sled this way is that if you keep pulling it, let s say for 100 yards, you re always working to drive drive drive - it s not natural. Plus