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Alexander the Great arrived on the shores of Persia along with his men, as soon as they got there they realised they were vastly outnumbered… Alexander’s men pleaded that they retreat at once, returning at a later date with more men. 99% of men would suggest exactly the same thing, it’s the logical answer right? Alexander the Great however decided to take a slightly different approach… He ordered his men to burn their boats at once As their only means of retreat went up in flames, legend has it that Alexander turned to his men and said “we go home in Persian ships, or we die” This unorthodox decision lead to one of the greatest wins of all time. Humans love to have options, when we set goals there always tends to be a second option sitting in the back of our mind, a safety cushion… the so called ‘Plan B’ that you’re ready to fall back onto if you don’t reach your beloved goal. If you take the approach that Alexander did you will be setting yourself up for success, by focusing your mind on one thing, and one thing only you are left with no other option but to give it everything you have. This principle can be applied to any aspect of your life. That business you’ve been trying to set up on the side? Focus 100% on it… throw yourself right into the deep end and make it work, if you know you’ve got a comfortable job that’s paying the bills you will be nowhere near as inclined to give it your all, and I say this from experience. So what risks are you taking in your life, are you putting yourself all in? Do you have one eye on the battle at hand and one eye focused on retreat? An exit plan will always lead to mediocre commitment.

Burn your boats! Until next time... SJ PO BOX 274, Duncraig East, Perth, WA 6023, AUSTRALIA==Alexander the Great==

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Britain's Harry Aikines-Aryeetey won the men's 100 with a time of 10.19, .07 seconds ahead of American Michael Rodgers. Japan's Nobuharu Asahara, running in his last race, was third in 10.37.

Miriam Barnes United States (also known as USA) Flag of the United States won the women's 400 with a time of 53.18 in September 2008.


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Steve Bultman Steve Bultman is in his 10th season as the head women’s swimming coach at Texas A&M University. Bultman has led the Aggies to back-to-back Big 12 Championship in 2007 and 2008 as well as a school record fourth-place finish at the 2008 NCAA Championships. Bultman is a six-time Big 12 Coach of the Meet and three-time Big 12 Coach of the year honoree. He served as the U.S. women’s head coach at the 2001 World University Games in Beijing, China, and will do so again in 2009 in Belgrade, Serbia. Bultman is a two-time Olympic coach, having served as a U.S. assistant in 1988 as well as an assistant coach for Estonia in 2008.

Rod Hansen Rod Hansen, a native Californian, started his coaching career with Rancho San Dieguito Swim Team in Solana Beach, CA in 1990 as an age group coach. He started with Irvine Novaquatics as the 8 & Under coach in 1994. He has been the Novaquatics Associate Head Age Group Coach, training their 9-14 year old swimmers since 1999. During this time, Nova has captured numerous Junior Olympic titles with their age group program and several of his swimmers have set National Age Group Records. Hansen has also been the head coach for Northwood High School (Irvine, Ca). In 2004 the Northwood’s boys won the CIF title and the girls finished second. Hansen was named Southern California Swimming’s Age Group Coach of the Year in 2007. Coach Rod graduated from San Diego State University in 1990 with his B.S. degree in Public Administration.

Sean Hutchison 2009 Women’s World Championship Head Coach. 2008 US Olympic Assistant Coach. As head coach and owner of KING Aquatic Club in Seattle, Sean has developed KING into an organization which encourages success and getting people to believe in themselves. Intelligent and responsible training and technical methodologies are explored attempting to yield an engaging environment.

John Leonard - ASCA Executive Director John has served as Executive Director of ASCA since January of 1985. Areas under his direct supervision in the ASCA office include certification, the World Clinic, ethics, and ASCA’s interactions with the swimming world. He serves on the USA Swimming International Relations Committee and OIOC, travels widely for ASCA, both within the USA and internationally, is a World Swimming Coaches Association Board Member and co-founder, and edits the ASCA publications. John has three children, David 37; Mary 32; and Jackson 18. What is John most proud of during his tenure at ASCA? “Two things… first, when I came here in 1985, we had 1,654 members. We’ve been able to serve the American coaching community well enough to grow well over 5,000 members since then, and I feel good about us filling that need. At the same time,we’ve remained the only truly independent coaches association in the world, which has allowed us to freely express our opinions on all topics in the world of swimming. We get to stand up for what we believe in, which is a sacred thing to our Board of Directors. I’m proud we’ve been able to maintain that while we grow.”

Jim Montrella Jim Montrella began his coaching career in 1959 at the age of 19 when he started a novice swim team at the Lakewood YMCA. This team merged with another in 1964 to become Lakewood Aquatic Club. The team was quickly dominant in age group swimming with his swimmers listing over 100 times in the National Top 10 listings as well as setting numerous new AG records. He took his first swimmer to the National Championships in 1966, had his first finalist in 1967 and qualified 31 swimmers for Nationals in 1971 from a team of 123 members. His best known swimmer was probably Susie Atwood who he taught to swim at age five, joined the team at the age of seven and went on to become a six-time Kiphuth High Point Award winner at US Nationals establishing 18 American Records and 23 National titles in backstroke and IM. She was a two-time Olympian (1968 & 1972) and World Record holder in the 200 backstroke. Susie and her teammates went on to establish two World records, 21 American records and over 50 National titles. During his tenure at Lakewood AC Jim placed eight swimmers on USA Olympic Teams accounting for eight medals (4 Gold, 2 Silver & 2 Bronze).


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The ACSM (American College of Sports Medicine) makes specific recommendations for selecting this number.

Max HR - is the maximal heart rate (MHR), for this program it is calculated using the formula presented in the formula section of this document. The person’s age must be entered into the personal data section in order for this to calculate the correct result. Max HR is the fastest rate at which the heart can beat. It can be determined directly by doing a very demanding physical test or more practically by using one of the prediction formulas based upon age.

Max HR% - is the percentage of the maximum heart rate at which the person will be working. Lower values (e.g. 55%) are for very unfit individuals.

METS - or Metabolic Equivalent represents a comparison to resting metabolism. The number selected is the multiplier or the number of times resting metabolism. This is the level of oxygen consumption for the person. This is a great value to use with low fit clients or those that have a VO2 value to prepare the exercise prescription.

RPE - is the person’s subjective rating of their perceived exertion. Their rating should also be close to their calculated heart rate. A rating of 14 would be a heart rate of about 140 bpm. Simply add a zero to the rating to obtain the heart rate.


Max HR% - is the percentage of the maximum heart rate at which the person will be working. Lower values (e.g. 55%) are for very unfit individuals.


Reps - are the number of repetitions that a single exercise will be done. A set is a grouping of repetitions.

For example, 1 set of 10 means that the person will do the exercise 10 times in a row and be done.

If 3 sets of 8 are performed, the person will do 8 repetitions of the exercise, then rest or do different exercise, and then do a second group of the 8 repetitions, rest or different exercise and then finish with the third group of 8 repetitions.

RM - is the repetition maximum. For a 1RM (also known as the “max”) this is the maximum amount of weight that can be lifted only one time (not 2 or more). A 10RM is the amount of weight that can be lifted 10 times but not 11 or 12.

RHR - is the resting heart rate of the individual and can be determined by using the heart rate taken first thing in the morning using a 30 second count of heart beats and multiplying that number by two to arrive at the full one minute resting heart rate.

THR - is the target heart rate or the range of heart beats that will give an effective exercise stimulus to the heart. This program uses the Karvonen method of calculating target heart rate (see formula used).

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