“In training the only maxim for the successful racer is, ‘Don’t do too much.’ It is unnecessary to swim every day, nor is it useful to go the entire distance at each immersion. The aim is to strengthen the muscles, and have the powers and functions trained to an excessive expenditure of power without any deleterious after effects. The best plan for either a one hundred yards or a mile man is to swim three days a week at the pace he expects to race, at intermediate distances, reserving the entire distances for the same day on which the race will take place. The first week of training should be given to running, punching the bag, some hand ball, dumb bells, Indian clubs, pulley weights and general gymnasium work.
“The second week commences the swimming work—go slowly, pay the greatest attention to form, never mind speed, but get your action fully automatic and working with a conservation of energy. Do half of your distance three times this week.
“The third week will see you going on with much greater speed and easier action, and now commence the regular practice of starting and sprinting.
“Starting is but the action of a standing broad jump; there should be but one spring, and that made at the report of the pistol. Stand in the position taken in jumping, just as you are ready to go off. Have the legs bent, the arms back, the body leaning forward, and when the word is given don’t straighten up and then spring, nor swing your arms forward and then back and off, nor look at your competitors, nor pick your course, but spring, and spring with power and quickness far out, get the arms in front quick, dive shallow, and get a stroke in under water, and be sure to have your stroke ready upon reaching the surface. These little points come in very important in a hundred yards, and in a distance race give you an advantage of many feet without any extra exertion; excepting that of thinking instead of floating. This sprint and start may be practiced on the intermediate days of swimming.
“During the third week increase your distance to three-quarters, and endeavor to swim it clear through from start to finish, not holding back for the sprint, but depending upon your energy and spirit to sprint out the last 150 yards. The full distance should be swam not later than one week before the race, and at very nearly your best speed. Three days before the race do at your best speed three-fifths of your distance, and rest quietly until the day of the race, doing just enough exercise to keep yourself pliant. On the day keep cool—don’t fret and worry. Don’t think of a race or racing until you get on your mark, get set, and spring—and strike the water and then swim hard and steady clear through, and swim fair and true.
“The swimmer demands plenty of sleep at night, regular and methodical. Be in bed each night by 10:30, and sleep until morning; do not let anything disturb you; go to bed to sleep, and sleep that sound sleep that swimmers usually get. In the morning, take a few quick movements, a splash off, a little walk, and a good nutritious breakfast. In eating, use fully all seasonable vegetables, and I would advise the use of a good modern cook’s products—except the pastries and highly seasoned dishes. Roasts—beef, mutton and game—and broiled steaks, filets and fish, fruit and custards, all may be enjoyed. But eat slowly, masticate well, and have good cheer wait on you.
“Have a friend—a trainer, a rubber or a mate—with you in training, and never omit a good, hard, conscientious rubbing and massaging and kneading of the muscles; let all your muscles be pliant during this operation; and finally recollect in racing, and in your actions, to be ‘always a gentleman.’ Don’t jockey nor scold, nor be profane, but swim, and ‘may the best man win.’”
In this connection the writer would call the attention of every swimmer—whether he belongs to a college or not—to the Official Intercollegiate Swimming Guide, published annually in the Spalding Athletic Library series (No. 361, price 10 cents) for the Intercollegiate Swimming Association. This book contains not only articles of interest concerning the happenings in the collegiate swimming world, and records of same, but, each year, in addition, contains special articles by leading authorities on some important feature of swimming.