A win against army was sweet for Tack but even sweeter was seeing his teammate help him conquer the top half of the podium.

I absolutely love the 400 IM (much like MMA) because there’s no hiding - flaws in technique and training are center stage...

When it comes to our work with student-athletes, we are on the front lines.

The enemies of success are indecision, irresponsibility, and the absence of a noble ambition.

Opportunity doesn’t always work on planned or standard schedules or the same clocks. Dive in and swim forward!

Nearly 93% of how you communicate with your young athlete is based on body language.”

Looking ahead, Urlando says he would love to join the International Swim League or start competing in higher world circuits.

It is no secret that women are underrepresented in athletic coaching positions.

I’d like to encourage everyone reading this to try to go beyond workouts and sets in their quest to learn from other coaches.

There is no linear line from job to job or switching over from club to college...

Both will take with them a sense of drive and discipline that only the sport of swimming can offer.

There are a lot of different types of teams out there what do you want to be?

If you are considering being a volunteer, having a sense of these values will help you maximize your takeaways in this role.

I believe the goal for a great 400 IM set, is make it around 3-4k in length and have a build in speed to the set.

I believe that imagination is the catalyst for optimizing and maximizing every second of each practice.

I’m open to learning from my athletes and I allow them to explore and teach they teach me skills and drills that they have found beneficial.

Our words matter. They carry weight with our swimmers whether they are positive or negative.

TEAM Championships are won in Finals. Prelim/final meets are usually scored meets and points can only be scored in the final session.

Some swimmers won’t even take a full stroke of butterfly until weeks into working on these drills. The pay off for me has been significant.

One component that isn’t talked about a great deal – perhaps ever – is how to incorporate workouts from other coaches into your style.