This video is a quick run through of our taper dryland routine.  The routine focuses on body weight exercises combined with swimming and stroke specific exercises.  Cam Birtwell from the Canadian Sport Center Pacific has done as amazing job developing our routine to maximize core strength and stability.  In the past I have focused more on max strength, but with this program I have found I feel more powerful in… Read more

Check out Stephanie Dixon’s amazing commerial.  Stephanie is the newest member to join the Victoria academy of swimming and she is truly amazing.  Check out this awesome video.

Check out this awesome video from the Vancouver 2010 Games!

Hello again from our Australia training camp. Our time on the Gold Coast has come to an end and I am currently on the plane to Sydney for the New South Whales State Championships. I wanted to take this opportunity to reflect on the camp before we start a new phase of training when we return to Victoria.

Randy’s goal for the training trip was to turn the aerobic fitness… Read more

Hello from Australia and the Gold Coast, and welcome to StefanHirniak.com.  Thanks to Mel Miller and Mike Highland for building an amazing site. They are truly artists.

Back in July at the World Championships in Rome, I decided I wanted to document my life as a professional swimmer and my journey towards the 2012 Olympics in London. My goal is to give people a unique perspective into the world of a professional… Read more