citizen's wave  
plank
MULTISPORT LAB
Volume is dropping, intensity is rising, and you are getting ready to peak at just the right time. Give your performance a boost by incorporating plyometrics and agility work into your late-season program.


blueberry pancakes
FUEL STATION
With a little planning ahead, you can improve your
recovery with pre-made snacks that taste great 
rudy project immediately after you work out. Try these four 
recipes from Matt Kadey's new book "Rocket Fuel."


gwen jorgensen
WORTH MORE THAN GOLD
Over the past two years, Gwen Jorgensen's dominance has ignited a fervent fan club. And now, post-Rio, the Gwensanity has only intensified. Here's why her win will resonate for years to come

freestyle kick
SWIM SCHOOL
To build a better freestyle kick, you need to know how to balance the opposing forces of propulsion and frontal drag. Follow these tips to increase your ankle flexibility and maximize your kicking speed.
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gwen jorgensen HEADLINES 
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