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1964 Olympic Games action age-group ankles Arm Depressor arm pull arm recovery arm stroke athlete backstroke backward begins bend BEST KICKING body breaststroke breathing butterfly stroke champion Charles Hickcox Chet Jastremski continues crawl stroke develop Don Schollander downward drills dry land exercises easy effort elbow endurance fartlek fast faster FAVORITE WORKOUTS feet flexibility flexion forward freestyle hand hard head heart rate hips increase individual medley interval training isometric contractions James Counsilman Kevin Berry KICKING AND PULLING knees learning legs lift Long Course meters maximum minutes motor learning movement muscles Olympic palm pattern perform phase plantar flex pool position propulsive push race repeat swims repetition training resistance rest interval rotation season seconds R.I. set of repeats Short Course yards shoulder skill speed sprinters sprints starts stress stroke mechanics Swim 8 X swimmer swum TAPER training methods training program turn underwater upward warm weight