Saturday, March 31, 2007
Chloe Early is an artist whose new oil paintings include a springboard diver super imposed into urban landscapes
Here is the Lane 9 News bulletin: [Link] - [More]
Zeigler on Manaudou:
- "If she had not been there no way would I have gone that fast," said Ziegler, whose win completed the 800 and 1500 double at Rod Laver Arena.
- "We had been swimming side by side for 400 metres but she was better in the end," said Manaudou after winning her second silver of the meet.
- "There was zero pressure on me," Wildman-Tobriner said. "Honestly, it's not a surprise to me. Hitting the start well, which I have been struggling to do, I knew I would definitely have a good chance. When I hit the water, I felt it was right. It gets you fired up for rest of the lap." [Link]
- "Honestly I thought I'd botched the finish, I didnt think the finish was very good, but it ended up being good enough," said Phelps, whose win meant he equalled Ian Thorpe's event record of six golds set in Fukuoka, Japan in 2001. [Link]
Friday, March 30, 2007
Cullen Jones seemed off his game in the 4 x 100 relay but he got a gold and he has international experience. Roland is hungry; he is always hungry, and he has a gold too in the 50 fly beating Ian Crocker as well. So, ipso facto, my "trifecta" is probably backwards so place you imaginary bets accordingly.
It starts Sunday with two great clinics/101 Workouts and tons of our regular workouts. So, if you are not swimming regularly by now then replace March Madness with April Pool's!!!! With a month of swimming with us then May can be "May" in the "BAY"!!!! You hear that triathletes?
We have so many workouts to offer you, check out our schedule link at SWIM.net/scaq. Check out my recent articles on technique as well on the articles page. So call us or go on line and start swimming.
For all you potential new swimmers scared of starting a coached workout come to one of my workouts 101 for beginners. That is where I will lead you through a beginner's workout with tons of technique. I will also will show you what are the most effective ways to workout such that you maximize your times in the water away from your busy schedule.
Here are two FREE Swim 101 Workouts, this Sunday, April 1st:
LMU 8:00 AM - Directions: [Link] (Park in the first parking lot on the right)
Van Nuys Sherman Oaks pool: 11:00am - Directions: [Link]
RSVP before you show by calling (310) 390-5700
She would make a heck of a coach but WCSN never mentions who these people are in their web snippets. Does anybody know?
I would like to see Rowdy Gaines and her do the NBC Olympics together and then you would hear some terrific insights.
- "I was racing against him at Olympics and World Cups and I never lost a race. I was one of the few people on this planet who had never lost a race to Michael Phelps.
- "I was next to him, I know how fast it was. I was with Ian Thorpe twice when he swam 1.44, but Michael has gone from 1.45 straight to 1.43.
- "It's fantastic to see what Michael is doing. The sky is the limit."
Here is a link to Pieter's english blog [Link]
Thursday, March 29, 2007
Summary of Day 13: We had Magnini and Hayden tie in the 100 free. Phelps got his his fourth gold in the 200 IM in a time of 1.54.86. Katie Hoff proved beyond a shadow of a doubt that she is not a land dwelling animal by dominating her leg in the 4 x 200 free relay assisting in taking 0.73 off Germany's world record mark. Jessicah Schipper gold a gold medal in the 200m butterfly giving the host country, Australia, the same amount of gold medals that, er, Michael Phelps has? Australia better throw a party for those girls post World Championships as a way of saying thank you.
Here is a nice recap from Generation Q: [Link]
Pieter Van den Hoogenband would have beaten Phelps in the 200 if the pool were two hundred meters long
So say says Clay Evans, co-founder of my swim club, Southern California Aquatics (SCAQ), and Olympic silver medalist. Here is what he had to say in an email to me:
- First of all here are the splits. Michael: 24.47 - 26.43 - 26.73 - 26.13. Pieter's: 24.57 - 26.40 - 27.03 - 28.1. Since it is YouTube video the clarity is a bit degraded but let me say that it seems that Michael's incredible dolphin kick got him about 45% of a body length over Peter off the start. Then Pieter is nearly even at the wall but Michael gains nearly 50% of a body length over Peter after the first turn. Again Pieter narrows that gap but Michael gains at least 55% off the 100 wall and an incredible 65% of a body lead off the final 150 meter wall. You add those up and you are talking about 215% of a body length or over two body lengths. Without turns Pieter wins out in an imaginary 200-meter long pool.
- Other notes from this YouTube: every single swimmer in that 200 free breathes every two strokes. I do not know where all these triathletes are getting stroke instruction to breathe every 3rd but it is obvious that every two is the way to go. Males do not breathe every 3rd stroke in the 200, 400 or 1500 because it is 50% less air. I can not imagine racing like that for a long distance. OK, sure in the 100 they breathe less and the 50 they don't breathe at all but in long races you want the air.
- Ian Thorpe has a classical, totally symmetrical style and was able to do this with a low deep breath. His mouth is getting air via a nice wave that creates a trough that allows him a slighter turn of the head. More of a turn and he might not have had such perfection.
- Many swimmers turn their heads too far for a breath and thus "stall" or slow up their arm stroke rhythm. One way to over come this is with a lope or learn to breathe Ian style. Now, I am not sure that I would encourage swimmers should to go out of their way with an intention of loping. However if it develops, so be it, it is not that bad, but remember to keep both arms long, streamline and catch like you should and push back like you should. As I said in one of my previous articles Michael did not have a lope in the 200
- Also notice that every swimmer at these World Championships are swimming with their head looking forward at least 55 degrees or more from the straight down to the bottom. Again, you hear over and over, head down looking at the bottom; sorry, this does not happen in real life. Michael does occasionally because of his lope which seems to go from a 20% look forward for a slight fraction of time but then corrects himself to a 75% look forward. Remember Ian Thorpe, he was always so 75% look forward. (SCAQ's best swimmers all have a 75% look forward from straight down).
There is a wallpaper in there called "Chris Sacchin in flight." It is summarily epic. If you download it, open it in Photoshop and do:
1.) "Cmd L" if you are on a Mac, "Ctrl L for a PC"
2.) This will open up a "Levels" dialog box
3.) There you will see three "Input Levels" boxes. In the second box type in 1.51 and hit OK.
This will brighten up the middle tones and make the water look richer and more yummy.
Here is the link for 2007 FINA World Swimming Championship wallpapers: [Link]
Wednesday, March 28, 2007
Italy's, Flippo Magnini, swam the fastest 100 in the 4x100 relay and Jason Lezak looks inspired. These are my top three picks for tomorrow: Filippo Magnini, Jason Lezak, Roland Schoeman. If I am right, then you have to bookmark this page. ;-)
RULE: "... The color of the floats extending from the walls the distance of 5 meters for long course and 15 feet for short course shall be distinct from the rest of the floats. Distinctive colored floats, or markers extending around the full circumference of the floats, shall be placed at 15-meters (49' 21/2") from each end wall in both short course and long course pools. Additionally, in long course pools, a distinctive warning line or lane markers may be placed at a distance of 13 meters from each end wall.
I want to stress that this is seemingly inadvertent and not intentional. Nonetheless, he should have been DQed and the gold given to Pieter Van Den Hoogenband.
You Tube Video of the 200 meter free: [Link]
USMS Rules with FINA reference: [Link]
USA Swimming - Officiating Championship Swimming PDF: [Link]
The length and breadth of swimming at this point in time is of epic proportions. We have Manaudou, Phelps, Lenton, Perisol, Couglin, Magnini, Jones, the Russians, the Chinese and numerous other aquatics super heroes from all over the globe doing things never seen at this level. Here is Manaudou owning the field.
Laure Manaudou set a world record in the 200 free with a time of 1:55.52 down from 1:56.47. In my opinion she was smart to capitulate in the 1500 against Kate Ziegler yesterday. If she would have contested Ziegler, who swam an extremely fast race, it could have degraded her subsequent races.
Tuesday, March 27, 2007
"... Natalie Coughlin had just won a bronze medal in the 100-meter butterfly, but savoring the moment was out of the question.
“I’ll talk to you guys after the 100 back,” she shouted Monday night, still dripping, at a group of reporters as she moved from the main pool to the warm-down pool.
It might as well have been called the warm-up pool considering that she was soon marching back out for the semifinals of the 100 backstroke, her favorite event. ..." NY Times: [Link]
Enter Liesel Jones who won a gold medal in the 100 meter breaststroke against a talented Tara Kirk.
From the article: "...It is the Queenslander's fourth consecutive world championship medal in the event. As well as gold in Montreal in 2005, she won bronze in Barcelona in 2003 and silver in Fukuoka in 2001. .."
The Age: [Link]
Though Libby is motivated, really motivated, she still has obstacles. One of those obstacles is the Australian press who is suggesting that she could win 7 gold medals and the Australian press is no fun if you lose even if they use the word "could" because the word "could" in Australian means "She will win or else we will write what a lazy bones she was in training."
Now, add Natalie Coughlin who has actually trained in Australia and swam an Australian meet last year to prepare. Natalie is hungry and she wants to win as bad as Lenton and with Natalie setting a World Record in the 100 backstroke that can be pretty inspiring if you are going to swim against Libby Lenton.
If Lenton can win 3 golds out of the 5 to me that will be a Michael-Phelps-like accomplishment, an accomplishment the Australians need due to the disarray the men's team seems to be suffering. A feat as amazing as Michael Phelps or Ian Thorpe and she should be recognized if she pulls it off.
The Herald Sun: [Link]
Sky News Australia: [Link]
The Australian: [Link]
To a master swimmer who competes or even a triathlete who duck dives when entering or exiting to or from an open water event, this accomplishment stresses the importance of doing butterfly regularly.
Herald Sun: [Link]
Sports Australia: [Link]
The Guardian Limited: [Link]
Chicago Tribune: [Link]
This is London: [Link]
2) Natalie Coughlin lowers her world record in the backstroke to 59.44. She beat Laure Manaudou who came in at a 59.87
3) Aaron Perisol sets a new backstroke record with a 52.98
4) Federica Pellegrini sets women's 200 free record with a 1:56.64
Monday, March 26, 2007
I bought a digital camera tonight, here is my first photo of the VNSO pool. Of course I was hoping for a San fernando Valley sunset but alas, overcast will have to do.
Warm up: 200 yards
3 x 100s swim/build/drill by 100s
3 x 100s swim/build/drill by 100s
3 x 500s - 1:40 base
3 times through
3 x 75s descend 1-3
Chad sent me this and he asked me to give him some constructive criticisms. Well, the first thirty seconds are just iMovie fluff but then it gets down to business. I think his start needs work and his turns are a bit anemic.
FINA World Swimming Championship: Back half of of the 4x100 Relay featuring Cullen Jones and Jason Lezak
I found a YouTube video of the 4x100 relay. Unfortunately it only shows the swims of, Cullen Jones, and a blazing fast, Jason Lezak. We missed the two great swims from Michael Phelps and Neil Walker. (Jason Lezak had the fastest American time of the four.)
"I did exactly what I needed to do for tonight. I have a final and semi tonight so hopefully I can get through those and look forward to the final tomorrow." [Read as, consider yourselves "pwned" tomorrow night because I really want this.]
Read it over at Eurosport.com: [Link]
Sunday, March 25, 2007
I don't remember the intervals but I remember the yardage. Oh, and blogger trevr was there. He has a play coming up on April 13. Go to his website and check it out.
6 x 75s descending 1-3 and descend 4-6 with a more agressive interval
3x300 with a descending interval.
3x300 with a faster descending interval
6x50s warm down
Open water races have issues that FINA needs to resolve in regards to World Championships and Olympic events
12.5 Kilometers into the open water event, the race was suspended due to wind and swell. When Britta Kamrau-Corestein exited the water, she claimed that officials told her the gold would be hers. Apparently this may be a FINA rule during an open water event. However after a long "pow wow", officials said something along the lines of, "our bad, you are going to swim the rest of the 12.5 kilometers tomorrow."
Britta Kamrau-Corestein admits the split race probably helped her in the long run but feels rules must be consistent.
From the article:
- American Kalyn Keller took silver and Russia's Ksenia Popova bronze, with that pair prevailing in a sprint finish over German Angela Maurer (fourth) and Russian Natalya Pankina (fifth). [Link]
Gold - AUS 3:35.48 Course Record
1.)LENTON (53.42), SCHLANGER (53.95), REESE (54.90), HENRY (53.21)
2.) Silver - USA 3:35.68 COUGHLIN (54.13), NYMEYER (53.50), WEIR (54.02), JOYCE (54.03)
3.) Bronze - NED 3:36.81 DEKKER (54.57), KROMOWIDJOJO (54.82), HEEMSKERK (54.13), VELDHUIS (53.29)
STEFFEN (52.65) Fastest time
1.) USA 3:12.72 Course Record
PHELPS (48.42), WALKER (48.31), JONES (48.67), LEZAK (47.32)
2.) 2. Silver - ITA 3:14.04
ROSOLINO (49.35), CALVI (49.06), GALENDA (48.45), MAGNINI (47.18) Fastest time
3. Bronze - FRA
3:14.68 GILOT (49.18), BOUSQUET (48.48), SICOT (48.84), BERNARD (48.18)
Manaudou, Eurosport: "I am really relieved," Manaudou said.
"I had to keep my title. On the distance [events] there is more competition, everybody swims faster. It's easier for me to get a very fast start. It makes things psychologically much harder for my rivals. [Link]
Manadou, WCSN: Manaudou showed her rivals a clean pair of heels from the start, opening up a body length's lead on the first lap and racing through the first 300 meters under world record pace before fading on the last 100 meters. [Link]
Park, Eurosport: I wasn't going to go at the pace of Hackett," Park said through a translator.
"Then after 200m I started to push and went even harder in the last 50m. I am mentally really tired but confident after I've got the gold medal." [Link]
Saturday, March 24, 2007
Did you know that it has taken me almost three years to forgive Kitajima for doing a dolphin kick during a breaststroke turn against Brendan Hanson in Athens 2006? Now I feel he actually elevated the stroke by getting his interpretation of the breaststroke turn into the FINA handbook.
When Jeff was in the 60-64 age group he swam an American record of 23.28 and was named swimmer of the year in 1997. There is a bio over at the USMS website where you can read all about his great accomplishments. [Link]
Friday, March 23, 2007
Enter French politician, Francois Bayrou, who feels France should boycott the 2008 Beijing Olympics, "if China does not alter its stance on the Darfur crisis in Sudan. ..." Here is a link to the story over at WCSN: [link]
I did a little research and found out that China has $10 billion reasons to look the other way in the Sudan and those reasons are all invested inside of Sudan's oil fields. [Link]
Yet another reason to get the hell out of an oil based economy. I don't care if hydrogen costs more to produce and is inefficient to move around. This bloody stuff called oil pollutes the ocean, the air, our lungs and our politics. Per Popular Mechanics it would take 800 million dollars to go to a hydrogen method of energy production yet we have spent $400 billion in Iraq.
Wiki link regarding Popular Mechanics figures: [Link]
So, if you are French, don't vote for this guy.
Thursday, March 22, 2007
Cullen Jones will possibly become one of seven swimmers of Black ethnicity to make it to the Olympic podium
"... Just six black swimmers have made it to the Olympic podium throughout the sport's history: Enith Brigitha (2), Anthony Nesty, Neisser Bent, Anthony Ervin, Malia Metella and Maritza Correia - seven medals for black swimmers out of almost 400 possibilities during the 108 years from Athens to Athens. That's fewer than Michael Phelps on his own. USA Swimming says that less than 1 per cent of America's 232,000 competitors are African-Americans. [Link]
I did a search on some of these names, Anthony Nesty is a coach for the Florida Gators Women's swim team and he beat Matt Biondi to win a gold medal. [Link]
Enith Brigitha pictured to the right was the first female black swimmer to win 2 medals in 1976. [Link]
The men's 10k race was dramatic. The finish was so close it had to be measured in 100s of seconds. The drama in the men's event was that they swam in a very tight pod, say like a foot away from each other. On turns around the buoys, if you slowed down, the pod swam over you. None of the men ever compromised tempo.
The Russians and the Germans; (Vladimir Dyatchin, Larisa Ilchenko and Thomas), have proven they are brave and strong in open water events. From USA Swimming:
- Vladimir Dyatchin edged out Germany’s Thomas Lurz by six-hundredths for the world title. Dyatchin finished with a time of 1:55:32.52, while Lurz crossed in 1:55:32.58. Dyatchin’s Russian teammate, Evgeny Drattsev, won the bronze medal in 1:55:47.31. [Link]
Tuesday, March 20, 2007
Here is an article that details Kate Brookes-Peterson strategy regarding how she overcame jellyfish stings, and her second bronze medal in the open water events.
- Brookes-Peterson had led the pack for the first 2.5 kilometres, and, having been overrun in Sunday's race after leading the pack, she opted to drop behind during the middle part of the race as Patten led the field around. [Link]
In the picture to the right: the brave, the strong, and the fast, Larisa Ilchenko tells the world she is number one. Those blotches on her face and arms are probably jellyfish stings.
- [Britta] Kamrau-Corestein; [pictured above], said that she had wanted to stop swimming. "I just wanted to get out of the water. I just wanted to leave. Nothing went well. I didn't find anything positive about the race. I couldn't focus on the swimming because I was always pulled back and hit by other swimmers.
- "Everyone was just beating each other up. I have never experienced such a race before. It was horrible," said [Angela] Maurer. [Link]
- "In the 5km nothing worried me, the conditions were perfect," Ilchenko said after her win. "Today, I could hear the girls behind me screaming in the first lap. I expected it to be the same as the 5km, instead we're all walking around with spotty red faces."
Eurosport covreage: [Link]
Spokesman Review which details the race better: [Link]
Monday, March 19, 2007
They actually tried to link to an article that Bonnie wrote which I posted here. An article they had no permission to stick ads all over. Alas, they didn't get away with it for they had a broken link. Here are some sample pages from the link above.
About Overview of Swimmer's Shoulder
About Appropriate Flexibility for Swimmers Shoulder
About Causes of Swimmers Shoulder
About Exercises to Establish Muscle Balance
About Prevention of Swimmer's Shoulder
Swimmers Shoulder Injury Prevention from USA Swimming
About Signs and Symptoms of Swimmers Shoulder
About Swimming Technique Modifications for Swimmers Shoulder
Preventing Shoulder Injury - An In-water Program
Swimmer's Shoulder - 3 possible causes
- "The only rule is you're not supposed to impede somebody's progress," Kaufman said. "Who really knows what that means? The people on the boats can only see a certain amount of the physical stuff. They probably can't see anything underwater."
- Larisa Ilchenko of Russia, who won her fourth consecutive 5K world title Sunday, accused American Leah Gingrich of hitting her in the eye when Gingrich allegedly used a breaststroke kick.
- "I actually got dragged underwater by someone as well at one stage, but that sort of stuff just happens," said Gingrich, who is 17 and competing in her first major senior-level international meet.
Read all about it here: [Link]
2) Swim at Santa Monica on Wednesdays with fins to loosen up and improve my ankle flexibility.
3) Push-ups and crunches on workout-free days and stretching every day to gain more shoulder and hamstring flexibility.
4) Do a freestyle technique clinic with Bonnie or Jamie to check out my stroke. (When I sprint I have a tendency to be choppy.)
5) Swim more 100s for time and focus on pacing.
6) Start swimming 5 days a week rather than 3-5
Sunday, March 18, 2007
Well, though I didn't meet expectations it was still a really fun meet and I got a first and second place ribbon.
World record holder, Mike Freshly, gave me some pointers on my fly. He can go a 27 for a 50 fly and I can't. He's also the guy quoted in TIME magazine who said: "Show me a swimmer who is 70 and he looks like 50, show me a runner who is 70 and he looks like 90." He's awesome. Oh, and he calls Bonnie Adair, Bon Bon!
Doug K. from SCAQ stormed both the 100 and 200 backstroke, and I met a swimmer named Dr. Mark Silverberg from Santa Barbara doing his first meet and I gave him some pointers on the breaststroke turn and fly. The guy was totally exuberant and smiled about 95% of the time. He won all his heats as an unattached swimmer and had a blast. Even when he jumped into the water twice thinking the whistle to take to the blocks was the starting bell. Hilarious and charming at the same time.
I also raced an Olympian from 1960 in my heat who beat me by a body length. I thought he was in his late 50's early 60's but he was in the 70-74 age group.
As for my times: 26.71 for the 50 Free and a 1:00:33 for the 100 free. I have three more SCY meets left to break a minute so I better do my homework.
- "... Germany's head coach, Orjan Madsen, said the swimmers had even agreed to freeze blood samples that could be tested in the future as part of a drastic measure to prove they were clean. ..."
Seriously, I do trust the German team and I do endorse their example of good "sportswomanship." All the Germans and the Chinese Olympic teams should follow this example. To read more, follow this link: [Link]
Saturday, March 17, 2007
Then it got even better:
"... In an incredibly fast heat, Auburn's Cesar Cielo swept the sprint freestyle events with an NCAA and U.S. Open record of 41.17 in the 100 free. That time surpassed the 41.49 previously held by Duje Draganja of California since 2005. ..."
Then it got even more existential with this swim and comment:
"... Albert Subirats posted the fastest 100 butterfly time ever with a clocking of 44.57 to crush the NCAA and U.S. Open record of 44.72 set by Ian Crocker in 2004. ..." [Link]
The gravity of these swims will rock the swimming world in the months to come and may even end career dynasties. Cielo's hometown is originally Brazil, Subirats is from Venezuela, but are they Americans now? These two swimmers mentioned above are as fast, or most likely faster, than Ian Crocker, Michael Phelps and Cullen Jones. Also, what will this do to the careers of Jason Lezak, Gary Hall and Neil Walker if they are?
Come Olympic trials Ian Crocker may not make it to the Olympics in the 100 free, or the 100 fly. Michael Phelps may be beaten by Ian Crocker and Albert Subirats in the 100 fly thus making him unable to compete in all the events he wants. Next year at Olympic trials, those trials will be more amazing than the Olympics themselves.
You will be able to watch some really innovative swimming at you work or at home. sign up here: [Link]
The lovely picture up above comes from the Sydney Morning Herald. Here is article about how well the opening ceremonies went as well as a visit from Ian Thorpe who gave the event his blessings: [link]
The article I am linking to states that an Australian swimmer described the course as unpredictable; (What ocean swim isn't?) and here is the full article for details: [link]
Jellyfish are mentioned by an Australian swimmer probably to instill a distraction upon the visiting teams psyches' but the jellyfish they have down under are way more sinister then the ones on "normal earth". They have jellyfish down under the size of a half dollar that actually kill with a single sting. The bad news is, if it can get any worse than that, the sting takes a week to do so. Then of course their are the gentleman in the gray suits that occasionally dismember a surfer or two but I am more frightened of the Jellyfish.
Oh, if you want to know the name of a scary jellyfish that can cause a painful death, just ask my kid. It's called the Irukandji or Box jellyfish and not everybody dies from its sting. Here is a link to a Wiki page regarding the fish: [Link]
Warm up: 250 easy followed
3 x 75s: kick, drill, swim by 75 @ 1:40
Transitional set: 2 x 200s @ 3:30, stroke/free by 25, build the free
1 x 50 all out @ 1:00
1 x 100 easy @ 1:30
2 x 50s all out @ 1:00
1 x 100 easy @ 1:30
3 x 50's all out @ 1:00
1 x 100 easy @ 1:30
4 x 50's all out @ 1:00
1 x 100 easy @ 1:30
The next section may not be entirely accurate for I was way in "debt" to the "oxygen bank" and the first thing to go when I am in debt is my attention to details.
2 x 50's stroke all out @ 1:00
1 x 100 easy
1 x 50 stroke all out @ 1:00
Warm down: 150
Friday, March 16, 2007
All the usual suspects are competing, Michael Phelps, Ian Crocker, Natalie Coughlin, Laure Manaudou, so it is all great fun seeing how "right" you can be.
In the men's 100 fly I predicted the following:
Gold: Ian Crocker USA
Silver: Michael Phelps USA
Bronze: Takeshi Yamamoto JPN
Here is a link if you want to play: [Link]
Thursday, March 15, 2007
Some swimmers; (OK, I am one of them), have a tendency to drop their knees below their core when setting up the kick. I bet he also uses those Zoomers; I mean humongous feet of his, to push at the water for propulsion rather than just squeezing his legs together like I do.
I linked this picture from an Australian paper called, The Geelong Advertiser. The title of the article is: Aussie's will get hosed at the World Swimming Championship by the Americans. Kidding. It was more subdued and well mannered: "Aussies wary of Swim Team Invaders."
Here is a link to the 'models' page which has all of the technique theory on all the strokes: [Link]
Wednesday, March 14, 2007
Anyway, I blogged that I did a 1:05 on the last 100 free on Sunday and Clay mentioned that he forgot to scold me on Sunday stating I went out on the first lap with out taking a breath whatsoever and consequently on the last lap I was breathing in-and-out like a whoopee cushion in reverse.
He suggested I breathe every fourth stroke when I do a 100 free and don't breathe the last lap. Tonight after a tough IM workout with Dimitriy I did and all-out 100 free at 95% effort breathing every fourth stroke. Despite a small cramp, screwing up a streamline after a turn, and partially breathing like a reverse whoopee cushion on the last lap I did 1:04 . If I was fresh I think I could have broken a minute with a dive.