Heavy Or Not, The OG Swim Guide

Building muscle is one thing. Building better athletes takes more. Strength training, exercise technique, coaching communication, and thoughtful program design all contribute to athletic development.

In Episode #121 of Heavy Or Not, The OG Swim Guide, host Mark Rauterkus welcomes the insights of Janaka Samarasinghe of Sri Lanka, representing the International Academy of Sport Sciences (IASS).

This episode features selected highlights from Janaka's Bodybuilding Program Design seminar, presented to the international coaching community at WAFSU.org.

Janaka moves beyond bodybuilding for appearance and explores how strength training can support performance in swimming and other sports. His presentation offers practical lessons for coaches working with beginners, experienced athletes, sprinters, and distance swimmers.

Five Coaching Takeaways

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Muscle Development for Sport: Understanding the relationship between muscular development, strength, and athletic power.

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Teaching the Movement: Using demonstrations, verbal instructions, correction, motivation, and feedback to help athletes learn proper exercise technique.

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Progressive Program Design: Building appropriate strength-training programs for athletes at different stages of development.

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Efficient Training: Combining squats, presses, and rows into practical workouts that make effective use of available equipment.

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Training for the Event: Recognizing different muscular endurance, strength, and power demands in distance swimming and sprint competition.

Throughout the episode, Coach Mark connects Janaka's ideas to swimming, dryland training, and the responsibility coaches have to develop athletes through thoughtful instruction.

Continue Learning at WAFSU.org

This podcast presents selected highlights from a much longer seminar. Watch Janaka's full presentation, explore the accompanying slides, and discover additional coaching seminars at:

https://wafsu.org/

Full seminar video: https://www.youtube.com/watch?v=3yNkiS6Eot4

Get Your Feet Wet – Exercises

Coaches and athletes can explore more than 50 instructional exercise demonstrations through the Get Your Feet Wet – Exercises course at Read.SwimISCA.org.

https://read.swimisca.org/why/get-your-feet-wet-exercises/

Connect with the Coaching Community

The National Interscholastic Swim Coaches Association (NISCA) conference comes to Pittsburgh in June 2027, bringing together coaches and leaders in scholastic aquatics.

About Heavy Or Not, The OG Swim Guide

Hosted by Mark Rauterkus, this podcast explores swimming, coaching, sports science, athletic development, and valuable lessons from across the world of sports.

Strong athletes need knowledgeable coaches. Keep learning, keep sharing, and keep building relationships through sport.

Pickleball can teach swimming a few lessons about friendship, wellness, coaching, and lifelong participation!

In Episode #120 of Heavy Or Not, The OG Swim Guide, Coach Mark Rauterkus welcomes Ken DeHart, a tennis and pickleball teaching professional from San Jose, California. Together they explore healthy aging, social connection, skill development, and playing well with others.

Ken explains why pickleball brings people together in public parks. Coach Mark connects those lessons to swimming, water polo, underwater hockey, and more social aquatic programs.

The message: Play more. Make friends. Stay active. Keep learning.

WATCH, LISTEN & LEARN

Watch Ken DeHart's full pickleball seminar and explore international coaching education at WAFSU.org: https://wafsu.org/

International Swim Coaches Association: https://swimisca.com/

MEET KEN DEHART

Ken discusses longevity research associated with racket sports; pickleball's welcoming culture; public park play; the kitchen and third shot drop; eye-hand coordination; warm-ups and injury prevention; and how coaching improves the coach.

EPISODE CHAPTERS

00:00 – Ken's opening on longevity 00:15 – Welcome to Heavy Or Not #120 00:33 – Ken DeHart and the swimming connection 00:55 – Tennis research and the 9.7-year finding 01:13 – Competition, coordination, and social play 02:11 – Pickleball's welcoming beginnings 03:23 – Skill levels and inclusion 04:22 – Park play and paddle rotation 05:14 – Making swimming more social 06:04 – Pickleball noise and neighborhood concerns 07:10 – Sharing tennis and pickleball courts 07:44 – Pool space and lane-line conflicts 08:16 – Warm-ups, balance, and injury prevention 09:11 – The kitchen and soft shots 09:45 – Third shot drops and ball control 10:55 – Paddle skills and eye-hand coordination 11:51 – Cooperative drills and rallies 12:19 – Dinking and touch 13:17 – Visual, auditory, and kinesthetic cues 14:26 – Coaching basics and certification 15:07 – Teaching improves playing skills 15:36 – Junior and second-career coaches 16:08 – Online coaching shortcuts 17:04 – Cross-training swimmers in Peoria 18:04 – Play, have fun, make friends 18:26 – Full seminar and coaching resources 19:03 – Mental Skills for Young Athletes

THE BIGGER LESSON FOR SWIMMING

Pickleball courts are gathering places. Players talk, rotate into games, and build relationships. Swimming brings major physical benefits, but lap swimming can be solitary.

Coach Mark encourages more relays, water polo, underwater hockey, SKWIM, and other group activities that make pools more social.

Sports are games of time, space, and relationships.

READ THE COMPANION ARTICLE

Explore pickleball, swimming, longevity, and social fitness: https://wafsu.org/course/120-pickleball-meets-swimming-unlocking-longevity-and-social-fitness/

Coach Mark's Substack: https://rauterkus.substack.com/

LISTEN TO HEAVY OR NOT

The OG Swim Guide features conversations about coaching, aquatics, wellness, sports culture, and community recreation.

Find podcast episodes at https://heavyornot.com/ Subscribe on YouTube for future episodes.

RESOURCES FOR COACHES

Mental Skills for Young Athletes by John M. Hogg, Ph.D., offers practical sports psychology lessons for developing athletes: https://swimisca.com/

WAFSU seminars and certifications: https://wafsu.org/

ISCA coaching education and books: https://swimisca.org/

JOIN THE CONVERSATION

Share this episode with a coach, recreation director, swimmer, or pickleball player. Leave a comment about ways to make sport more social.

HOST, Coach Mark Rauterkus brings decades of experience in swimming, aquatic education, youth programs, publishing, and community recreation to Heavy Or Not, The OG Swim Guide.

#Pickleball #KenDeHart #HeavyOrNot #Swimming #SportsCoaching #HealthyAging #SwimISCA #WAFSU

Heavy Or Not, Episode 119: 200 Fly Anthem and Philippines Football Pioneer Insights Groove and toe tap into the 200 Fly's Pain and Celebrate Rebecca Audrey's Football Legacy Singer‑songwriter Martin Plummer gave permission for the sharing of his tunes about the brutal 200 fly and 200 breast events.

Plus, hear a quick spotlight on Philippine football pioneer, Rebecca Adri, Ph.D.

• Martin Plummer's original "The 200 Fly" song – lyrics, history, and why the event feels like torture.
• A deep‑dive into the 200 breaststroke: pacing, technique, and the legends behind the race.
• Head‑to‑head comparison: which event is more demanding, the 200 fly or the 200 breast?
• Interview clip with Rebecca Adri, Ph.D. on coaching women's football in the Philippines.
• How to follow Martin Plummer (Instagram, website) and where to find the full football seminar (wafsu.org).

Follow Martin!

https://Instagram.com/martiinplummer

Get the song lyrics and an article in the Podcast Course for Heavy Or Not at https://wafsu.org/?post_type=tva_lesson&p=4945

Thanks for the folow and subscribe to Heavy Or Not, The OG Swim Guide.

Swimming coaches love to correct strokes. But, let's be certain that those corrections actually stick!

Finnish swimming coach Eetu Karvonen, Ph.D., challenges conventional approaches to swimming technique, stroke correction, drills, and skill development in Episode #118 of Heavy Or Not, The OG Swim Guide.

Eetu begins with a powerful observation: swimming is a skill sport, and opportunities for technical improvement extend throughout an athlete's career.

Consider his coaching calculations. A swimmer might take 15,000 strokes in a week while receiving only seven minutes of individual feedback. Those thousands of repetitions have an enormous influence on how a swimmer learns.

Coach Mark Rauterkus shares highlights from Eetu's WAFSU seminar, exploring how coaches can make every practice a better learning environment.

The conversation covers swimming drills that transfer into full-stroke technique, simple and effective coaching cues, the importance of swimmer ownership, and the integration of skill development into demanding training sets.

Eetu also makes a compelling case for giving swimmers room to experiment, discover better movements, and become active participants in their own technical development.

The coach shapes the learning environment. The swimmer owns the learning.

This episode offers a taste of Eetu's complete presentation, available with its slides at https://WAFSU.org. His earlier WAFSU seminars are also available for coaches seeking additional insights into swimming technique and athlete development.

Listen, learn, and share with a swimming coach who wants to make stroke corrections stick.

Heavy Or Not, The OG Swim Guide Hosted by Coach Mark Rauterkus Episode #118 https://HeavyOrNot.com

Transforming Pennsylvania High School Swimming: The I‑League Inclusion is explained in depth in the Playbook so that any interested student can have a swim team experience.

Coach Mark Rauterkus breaks down the I‑League, a new plan to bring swimming to every high school in Western Pennsylvania. He explains why it matters, how it works, and how you can get involved.

• The current gap: Half of WPIAL schools have no swim teams or aquatic programs.
• I‑League solution: Year‑round swimming, lifeguard training, water polo, triathlon and open‑water options for all students.
• Dual benefit: Provides competition for schools without teams while keeping elite swimmers in scholastic programs with all‑star meets and NIL opportunities.
• Tech edge: AI tools and new resources to train the next generation of swim coaches and instructors.
• How to join: Download the free PDF of Coach Mark's Public Policy Playbook via Crew Lab, grab the paperback for $26, and help push rule changes for more frequent scrimmages.

https://Read.SwimISCA.com to get the book.

Most communities already have more aquatic capacity than they realize. They have pools, schools, coaches, instructors, recreation departments, and community organizations. The opportunity is to connect these assets and put them to work.

In Episode #116 of Heavy Or Not, The OG Swim Guide, Coach Mark Rauterkus introduces The Community Aquatics Directive, a practical playbook co-authored with Coach Ron Usher, inventor of OtterBall.

The book presents ten pillars for transforming underused swimming pools into thriving community assets. The episode explores drowning prevention, learn-to-swim instruction, vertical swimming and aquatic fitness, youth retention programs, school partnerships, competitive pathways, lifeguard development, smarter scheduling, and sustainable funding.

Discover how better programming can expand participation, develop local employment opportunities, strengthen public health, generate revenue, and make existing aquatic facilities more valuable to the communities they serve.

GET THE BOOK FREE: Visit https://SwimISCA.com and join the International Swim Coaches Association team on CrewLAB to access the free PDF edition of The Community Aquatics Directive.

AN INVITATION: Coach Mark is also seeking foreword contributors for future editions of the book, with opportunities to feature the contributor's name on the cover.

A pool is a major community asset. Strong programming is what makes that asset come alive.

Heavy Or Not, The OG Swim Guide | Episode #116

Coach Mark Rauterkus announces the launch of the new book's arrival: "Public Policy Playbook for Pittsburgh Aquatics & Recreation – Yinzer Edition."

Co-author is Ron Usher.

Heavy Or Not, The OG Swim Guide, episode #115 hits current events and then a view into the first book of 2026, Mental Skills for Young Athletes and how that can fit into your sports programs and teams. See the reveal on how to get a free PDF, and let's discuss key strategies to improve city recreation, arts, and youth mental health.

You'll also hear Mayor Corey O'Connor weigh in on new rec‑center partnerships and community initiatives, just before the book gets handed to him.

Mayor is in full agreement. Time will tell.

Overview of the Playbook: 10 pillars, strategic principles, meta plays, and actionable "plays." How to download the free PDF via CREWLAB (crewlab.io) and purchase the printed copy at SWIMISCA.com. Mayor Corey O'Connor's plans for expanding rec‑center hours, school‑facility partnerships, and arts programming. The three‑tier mental‑resilience action plan for youth athletes, based on Dr. John Hoog's research. Next steps: community involvement, feedback opportunities, and upcoming expansions of city sports camps and cultural events.

"The ball's in your court—action is the kicker that will transform our rec centers into life‑saving community hubs."

Barry is pushing for a group to form to consider local recreational needs in Salmon Arm, BC, Canada and has called for a meeting on October 1 at the local university. In a similar front, but different setting, Mark Rauterkus, is pushing the reformation of the Athletic Reform Task Force in Pittsburgh, PA, USA. Follow along as these stories unfold. None of us know what to expect and what happens next.

In episode #114 of Heavy Or Not, The OG Swim Guide, we launch a new Substack too, 1Shuswap.Substack.com and give a boost to Barry Healey's efforts in BC, Canada. We discuss building an athletic reform task force, navigating government roadblocks, and a clever way to fund a new public park. We also take a quick look at the VASA trainer's retirement and its impact on swim training.

Learn:

• How to design and launch a city‑wide athletic reform task force from scratch.
• Strategies for getting provincial and federal sport funding when councils push back.
• The "case of beer" pitch that secured a $13‑per‑household‑per‑month park funding plan.
• Engaging schools and universities in community sports development.
• Updates on the VASA trainer's retirement and alternatives for swim‑ERG training.

"What if a 6‑year‑old could upload a quick clip of a 10‑meter freestyle, and an AI instantly replies, 'You passed!'—issuing a shiny, blockchain‑ready certificate that parents, coaches, and sponsors can see in real time? Welcome to Zlix, the free‑forever swim‑passport that's turning splash‑offs into badge‑holders."

In episode #110 of Heavy Or Not, The OG Swim Guide, Valentin Milkov shares the story behind Zlix, an AI‑powered verification tool for beginner swimmers. Hear how it works. He also discusses the platform's free‑forever model, certification monetization, and future growth plans.

Learn:

• The origins of ZLiX and Valentin's swimming and tech background.
• How the AI assesses video uploads to confirm skill progression with ~90% accuracy.
• The free‑forever user model and the certificate‑based revenue strategy.
• Customizable school branding and curriculum flexibility for swim programs.
• Upcoming features, potential partnerships, and steps to drive user adoption.

This exploration helps to shape efforts within the project of Coach Mark within the new book, Chapter Zero, Our AI Coaching Wizard, just published. Get it at https://SwimISCA.com. Also see the AI tool discussed in episode #104 of Heavy Or Not to hear from Ali, founder of OrcaVision.computer. Subscribe for more insights on AI, Coaching, Leadership and Sports Reform. Also follow at https://Substack.com/@rauterkus. Full posting at https://WAFSU.org in the course for Season 3 of Heavy Or Not.

Val was a fast swimmer and was coached by at Indiana University by Kris Kirchner and later, while redshirted due to a shoulder injury, he assisted Ray Looze as a coach.

Part 2 of Shitty Best, a book recap by Pavel Samov, Ph.D. in episode #109 of Heavy Or Not

The Coach's Guide to Accountability, Responsibility, and Compassion in High‑Stakes Sports In this episode, #109 of Heavy Or Not, part 2, with insights into Dr. Pavel Somov's "Shitty Best" framework, showing why athletes miss the mark and how coaches can turn those misses into growth. Learn how unconditional self‑acceptance can coexist with high standards and real accountability.

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The myth of the "unified self" and why akrasia isn't just weak will

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How competing neural coalitions (pre‑frontal cortex vs. amygdala) drive split‑second mistakes

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Why traditional self‑esteem is a liability and how self‑acceptance builds true resilience

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Acceptance‑enabled perfectionism: practicing without panic and accelerating improvement

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The past‑present‑future coaching model and radical compassion for opponents, officials, and yourself

Turning Mistakes into Momentum: The Past‑Present‑Future Framework for Elite Coaching Get the book!

Meet the work of my friend, with his book, Shitty Best. Come and get acquainted with Dr. Pavel Somov's game‑changing ideas from Shitty Best — the logic behind unconditional self‑acceptance and radical compassion for athletes and coaches. Discover why embracing an athlete's "moment‑specific shitty best" can be your competitive edge.

In Heavy Or Not, episode #108, you'll learn:

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How the "shitty best" concept reframes perfection and mistakes in high‑stakes sports.

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The three categories of performance variables: knowns, unknowns, and unknowables.

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Why the "I am perfect" mantra is a neuro‑plasticity drill, not fluffy motivation.

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How to transform film review from a blame‑session into a data‑driven laboratory.

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The "time‑machine" thought experiment that proves contextual inevitability of every play. Buy the book!

Open water swimming is exhilarating—but safety must come first. In episode #107 of Heavy Or Not, The OG Swim Guide, we talk with Barry Healey of BC, Canada about an event in his town.

Get into the new open-water course and check out the ISCA Open Water Festival. The upcoming festival with a 5K swim is hosted at Smith Mountain Lake State Park in Virginia.

Progress is being made on the insurance issue.

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New free open‑water swimming course (read.swimisca.org) and the East Coast Open Water Festival at Smith Mountain Lake

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Introduction of a university division for collegiate squads and how to register

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Ongoing insurance work and why coaches and need to stay informed about liability risks

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The July 18, 2026 Across‑the‑Lake Swim disaster – what went wrong and the key safety failures

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New mandatory safety gear: high‑visibility swim buddies and why they're now required for all open‑water events

In Heavy Or Not, #106, we bring a dream into reality for long-time Southern Illinois University Head Swim & Dive Coach, presently retired, Rick Walker.

Open Water Festival Sign up at https://swimisca.org/event/east-coast-open-water/

News Release about College Teams at https://read.swimisca.org/courses/open-water/lessons/isca-hosts-open-water-festivals/topic/press-release-college-swimming-gets-an-upgrade-in-september-with-a-5k-and-open-water-knockout/

Coach Walker has been a leading force for USA Open Water Swimming Teams in recent years — and he helps with Pan Am Aquatics and speaks to coaches at WAFSU.org / UCSSC seminars. Let's get to the core of the dream of what Open Water events mean for athletes and coaches. Get the details on the upcoming East Coast Open Water Festival and how a new college and university division is being created. Plus, you can get involved.

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Open water as an additional collegiate season – benefits for Title IX compliance and athlete counts.

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East Coast Open Water Festival at Smith Mountain Lake (Sept 2026) is with a new college & university division.

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Race formats: knockout 1,500 m, 5K, 1‑mile, splash‑and‑dash (swim + run) and more.

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How open water training boosts pool performance for distance and sprint swimmers.

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Resources & future events: online prep course (reed.swimisca.org), May Jamestown meet, coach/parent participation.

• New Open Water Course, for free, for limited time: https://read.swimisca.org/courses/open-water/

https://read.swimisca.org/courses/open-water

Over think much.... or not.

Brian Holliday, once a frustrated swimmer in the UK, now an author and creator, shares how he reinvented swimming by focusing on mind‑body awareness instead of traditional technique. He reveals the journey from personal struggle to his "Intuitive Swimming" method and why the industry resists it.

You'll learn:

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Why over‑thinking kills learning and how awareness of the body changes swimming.

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The key mind‑body‑water connection: floating, balance, and whole‑body movement.

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How Brian reverse‑engineered swim strokes and built a three‑step online course.

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The clash with conventional coaches and the challenges of marketing his approach.

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Insights from his book Why Front Crawl Feels Hard and how it can help swimmers of any level.

Break the Cycle of Overthinking: Learn to Swim With Whole‑Body Balance and Presence

"When you quit copying the coach and start listening to your own body, the water stops being a test and becomes a teammate – that's when you really learn to swim."

OrcaVision is about to hit the market place and aims to revolutionize swimming with AI‑powered video analytics that capture 20‑40 data points per second for every swimmer. In this episode of Hevy Or Not, #104, we hear the first part of an interview and introducation from Adi Segal Dori, an entrepreneur and Chairwomen of the two-year-old firm. Learn a bit as to how the system works, why it matters, and what's next for the sport.

• Real‑time computer‑vision captures detailed metrics (speed, stroke count, turn efficiency) without manual tagging.
• Simple installation: one (25 m) or two (50 m) cameras, calibrated remotely and used for both races and training.
• Scalable data ecosystem: 25,000+ races analyzed, benchmarking tools for athletes, coaches, parents, and broadcasters.
• Business model & pricing: low‑cost subscriptions, revenue‑share with facilities, free installs for larger clubs.
• Company background: bootstrapped start, angel funding, upcoming venture round, and plans for global expansion.

Watch the full interview at the ISCA Facebook page, at HON.LAP.red, or in the Heavy Or Not course at WAFSU.org. There are plenty of other insights shared in the later part of the conversation, especially valuable when you can peek at the screen too.

https://WAFSU.org

Aquajets Legacy Lives On: Kate Lundsten's Hall of Fame Celebration and Athlete Testimonials Kate Lundsten's induction into the International Swimming Coaches Hall of Fame is celebrated with heartfelt tributes from athletes, fellow coaches, and friends. Hear the stories that show why she's a legend in the sport.

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Kate's Hall of Fame induction, walk-up video and the significance of the award.

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Personal testimonials highlighting her impact on swimmers' lives and careers.

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Memorable moments from Aqua Jets training trips and competitions.

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Her coaching philosophy: humility, tough love, and life‑skill development.

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The lasting legacy she's created within the swimming community and beyond.

https://substackcdn.com/image/fetch/$s_!KNZZ!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F7f082c7a-100e-4631-a6a7-a5fb470e8ddb_1440x1800.jpeg

Aquajets Home Page

https://substackcdn.com/image/fetch/$s_!6gjW!,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F8a764696-e434-496c-90aa-f71041347bf0_1400x1400.png Heavy Or Not — Episode #103 ISCA Coaches Hall of Fame Celebration — Kate Lundsten Mark Rauterkus

Heavy or not, episode number 103. The ISCA Coaches Hall of Fame celebration shared this video about new inductee, Kate Lundsten from Minnesota. Greatness leaves clues. Subscribe and share with your friends.

And this is going to be the first episode that also goes out on Apple with video.

Jay Chambers

Hi, Kate. I just wanted to congratulate you on your induction into the International Swimming Coaches Hall of Fame. Your contributions have been essential to the growth and success of swimming in the United States. Thank you so much and congratulations.

I'm so lucky to have been coached by you and then later in life to coach with you.

Coach Kate, you deserve this award, not only for the way that you develop the speed and technique of your athletes, but the way that you prepare them for life with their attitude, work ethic, and as community members.

I could not think of a better person for this honor. You coached my three daughters over 12 years and gave me my first coaching job. And what we have all taken away from those experiences goes way beyond the pool: humility, integrity, perseverance, and mostly the importance of trying hard to be a good human being.

All the athletes and coaches that have worked with you, we all know that we're better off because of you.

That whistle echo on the pool deck air. We didn't know how long we'd stay there. Three lanes full and a team just starting. Somehow she knew where.

Built something strong at our closet. Before the banners, before the fame, she already knew every swimmer's name.

She didn't just teach us how to swim, she helped us become who we are. She changed our game.

I'm here on Rocky Top right now, and I just want to say congrats on being inducted to the Hall of Fame. You are the most deserving person I know, and I think it's pretty cool that you and Matt are both being inducted in the same year, because I've had the privilege to work with two very amazing people in my swimming career so far.

And I just want to say you helped me become the swimmer and person I am today, and I wouldn't be here where I am without you.

When you came up with my nickname Goose—

Well, now the whole team calls me Goose, and I just think that that is so special that you have put that in my life.

And I just, like, I remember the days when we had to swim in the terrible Brooklyn Center pool, but somehow you would always say something stupid enough to make us laugh through it all.

You've never once doubted me, even when I wanted to try something new like open water. And while it might have ended with me going blind for a few days, I still got so many experiences out of that. Furthermore, I wouldn't have had the opportunity without you and your support through it all.

I remember when we were at a Pro Series here in Knoxville, and you were like, "Avery, I could see you going here. I think you should look into this when you get recruited."

And I was like, "Kate, the colors are neon orange. What are you talking about? I'm not going to go here."

And well, look at where I am now. I ended up here.

And you planted that seed in my head, and you supported me throughout the whole process.

Congratulations. We are so proud of you. We love you so much. We cannot think of anyone more worthy of this than you.

You and I have a lot of history, amazing history, and I can't think of a single person in my life that has single-handedly changed the trajectory of my life and has given me so many incredible opportunities that still impact me now, almost 20 years later.

It has been an incredible honor to be coached by you and still remain very close to you and still consider you a very dear person in my life.

Your belief in me and your ability to squeeze every ounce of effort out of me at all times, even if it meant pushing my buttons just a little bit, has made such a difference in helping me become the person and the swimmer that I am today.

Your impact goes far beyond the pool.

Hi, Kate.

I wanted to thank you so much for not only making me into a great swimmer, but for also pushing me to become a great person as well.

No matter how good or bad things got during my career, you were always encouraging me to pursue what I loved and to keep working as hard as I could toward my goals, no matter how impossible they seemed.

You are the best coach that any age group, high school, or college swimmer could have ever asked for, and I'm truly grateful for everything that you've taught me.

My favorite memory with Coach Kate was when we went on our training trip to Sarasota and all of the seniors rode in this very old van with Coach Kate and we drove everywhere with her and it was so much fun.

Coming from someone who was coached by you and now is coaching on deck with you, I can say that there's no one else more deserving of this than you.

You pour so much into your athletes and the coaches on Aquajets and the families and everyone that you come across on the pool deck.

You bring so much enthusiasm and fun to swimming and the sport, and you just make it a fun thing to do whether you're swimming for you or coaching alongside you.

There's no one that I think that is more deserving of this award than you, Kate. You are one of a kind.

And I'm very grateful for the opportunity to coach with you by your side, just learn from you. You're an amazing person.

What an accomplishment.

I wanted to thank you for all the years at Aquajets. Your tough love and encouragement to be our best selves has truly taken me very far in my post-swimming career, so I just wanted to thank you for that.

I hope you're doing well.

You helped me accomplish dreams and goals that I never thought would be possible in my career as a swimmer.

Just so many fond memories from my time on Aquajets, from our circles of love, to all of the meets, to crazy driving.

But one memory that I will never forget is the time when you, Van, Rachel, and I took a trip out to Colorado Springs to have a training trip at the OTC, and we ended up taking a morning off of practice so that you could drive me to a random high school in the area so that I could take my ACT test.

Who does that?

Thank you for all that you've done, all that you continue to do both for your athletes, but also for the sport of swimming.

I miss you, I love you, and go Aquajets.

This induction is a long time coming for sure.

I don't know what took so long.

I'm so proud of you. We're all so proud of you.

I think it's just a good time to thank you for being such an amazing coach, such an amazing person to so many young swimmers.

I think one of your many gifts is seeing the best in people, seeing the best in your swimmers and forcing us, whether we like it or not, to carry out that potential.

And for that, we're forever grateful.

There are so many stories and memories I can share from all the years. So instead, I just want to say thank you.

Thank you for everything you've done for me and for Aquajets.

You have been more than a swim coach to me. You are a mentor. You're a second mom. You're someone I know I can come to with anything.

And you're always going to show up, and you're going to be there for us.

You've created such an incredible environment at Aquajets. It's more than just a swim team. It's a family. It's a family for life.

Thank you for giving me my best friends. They're friends I'm still in touch with today. We're bridesmaids in each other's weddings, and those friendships would not have been possible if it weren't for the environment and the culture you've created at Aquajets.

So, thank you for all you've done, and congratulations again.

I joined Aquajets when I was 11, and I remember telling my mom I was going to quit when I got to Kate's group because her loud whistle scared me so much.

Almost 13 years later, I can confidently say she's the best coach I've ever had.

Under her guidance, I went from not even qualifying for state to meddling at Junior Nationals and eventually swimming Division One at a Power Four school.

But more important than becoming a successful swimmer because of her, I've become a better person because of her.

She leads with humility and kindness, and I try to do the same every day.

She always finds a way to keep the mood light, whether it be by getting temporary tattoos for Junior Nationals, having Chick-fil-A before a meet, taking a training trip to Sarasota, and I will never forget coaching with her.

She supported me through some of the most difficult times in my life, offering me great advice, even though I didn't always take it.

There truly aren't words to express my gratitude for Kate, and I wouldn't be here without her.

Fortune Set-up

Here's today's fortune statement.

Fortune Reader

Self-awareness is the ability to recognize and understand the way you behave.

Fortune Set-up

Think about it, journal it, use it from Mental Skills for Young Athletes and the companion course at https://swimisca.com/.

Songs: See the Substack, or a future episode.

Join the WAFSU Movement: Simple Code Adds Support Button to Any School Website

Mike Switalski's Swim Project Tackles Security, Not Safety, in Buffalo Communities.

In episode #102 we hear from Buffalo high‑school teacher and nonprofit founder and swim coach, Mike Switalski, then dive into a new AI‑powered swimming grant and a quick call‑to‑action for coaches.

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Mike's testimony on Buffalo's security challenges vs. traditional safety approaches.

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Impact numbers from the City Swim Project (500 kids served, $350K budget, national swimmer stats).

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Introduction of the Moonshot AI grant partnership with Remake Learning & the Grable Foundation at Arsenal Middle School.

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"Cannon" analogy: AI as modern power for community‑focused swimming programs.

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How to add the WAFSU logo code to your website to support coaches – no cost, just a click‑through to https://wasu.org.

It is depressing when people in power make terrible moves that make no sense. Student‑Athletes Question Pitt Swimming Future After Leadership Meeting Yields No Answers

Two coaching shake‑ups fill episode #101 of Heavy Or Not, The OG Swim Guide. One hits close to home, in my city, as Pitt lost its head swim and dive coach with an abrupt departure at graduation weekend.

Many are wondering what is going on with coaching — and what this mean for college and international aquatic sports.

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Chase Kreitler's abrupt resignation from Pitt swimming & diving and the key points from his farewell letter.

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Athlete backlash, unanswered questions for AD Alan Greene, and the surge of transfers to the NCAA portal.

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Jerry Chen's perspective on funding cuts and the broader impact on non‑revenue sports at Pitt.

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Serbian water polo legend Juroš Števanović's sudden departure and the federation's reform moves.

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Announcements: Join us for the NISCA National Convention in Grand Rapids in June.

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Join Coach Steve Friederang at a one-week Altitude Swim Camp at NAU.

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Get the book, Mental Skills for Young Athletes at https://SwimISCA.com.

The Power of Partnership: Parents, Coaches, and Swimmers Working Together for Success The Power‑Play of Parenting: Why Unconditional Love Beats All the Swim Drills

"When a swimmer knows they're loved no matter the time on the clock, the pool turns from a battlefield into a playground, and performance follows."

In episode #100, the end of season 2 of Heavy Or Not, The OG Swim Guide, we turn to a master, Wayne Goldsmith. His statement is the best advice ever delivered to any athletic family. He breaks down the essential partnership among athletes, coaches, and parents. This is the classic triangle. He explains why unconditional love and clear role boundaries are the foundation for a successful sports experience.

What you'll learn:

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The parent's primary job: love, accept, and value your child unconditionally.

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The three‑partner model: distinct responsibilities of swimmer, coach, and parent.

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What a swimmer should focus on daily: training, nutrition, recovery, and effort.

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Coach duties: technical leadership, speed/endurance development, race strategy.

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Common role‑crossing pitfalls and how keeping boundaries intact fuels performance.

• Building Character and Performance: The Essential Contributions Parents Make to Sporting Success Subscribe to Wayne's content. It is always brilliant!

Wayne Goldsmith's Substack Link = https://substack.com/@waynegoldsmith

Join Coaches Mark Rauterkus and Ron Usher at the NISCA Conference in Grand Rapids, Michigan, June 23 to 26, 2026. Click for details and to register. https://www.niscaonline.org/index.php/conference/nisca-conference

Heavy Or Not, The OG Swim Guide, episode #99 "Perfection breeds fear. Excellence is just showing up a little better than you did yesterday—because impossible isn't a word in our world; 'I.M. possible' is."

Coach Pierre Lafontaine breaks down why daily wins, energy, and purposeful environments matter more than perfect facilities. Learn how to spark real progress in swimmers, no matter the pool size.

You'll discover:

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The power of creating daily, measurable wins for every athlete.

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How coach energy and presence shape a winning culture.

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Why "better today, not perfect" should be your core coaching mantra.

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Simple recovery and programming strategies that keep athletes improving.

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Practical tips for engaging volunteers and optimizing meet day experiences.