File - Rainbow Swim Club

Mackenzie Rainbows Swim Club
August 6
Issue 6
The Rainbow
Connection
From the executives
Congratulations all Rainbow swimmers who competed in the Regional meet last weekend in Prince
George. Once again I saw many best time popsicle sticks being traded in for the prize draws.
A reminder to all members that the AGM and wrap-up BBQ will be on Thursday, August 7th down at
1st beach - Morfee Lake. The fun begins at 5:30, come and have some good food, cool off in the
lake and have your say at the AGM. Spoiler Alert! Some agenda items are: to re-appoint executive
who are returning, to elect some vacant positions, discuss our winter program, and discuss next
year’s events (Mackenzie will be hosting the Regional meet in August) as well as our own meet the
first week of June.
Inside this issue
Regionals Recap .......................... 2
Friday .......................................... 2
The Michael Phelps Diet ............. 3
The Time Remaining ................... 3
Swimmers of the Week ............... 4
Dealing with the Main Set ........... 4
Photo of the Week ...................... 4
Regionals Recap
The Rainbows swim team just finished competing in Prince George at the Cariboo region's provincial-qualifying meet. This was the
last meet of the season for many of the Mackenzie swimmers, but for some, it was the
place for them to qualify for the provincial
meet.
Our swimmers making the journey to Kamloops in a couple of weeks are Abbi and Nova
LeFresne, and Erica Rooke. Erica, Abbi and
Nova managed to qualify by placing in the top
three for their division in at least one of their
events. Marko Tkalec, Mattie Ludvigson, Callie
Heine, and Eli Morton qualified as well, but
can't make it to the meet.
Whether making provincials or not, our swimmers had some great races.
Friday Practice
Eamon Morton took a total of 17 seconds off
his 100 breaststroke time, which is amazing.
He also took 6 seconds off his 100 back, and 3
off his 100 free. His brother Eli swam breaststroke in all the freestyle events due to his
injured shoulder.
This Friday, Orca will have a practice
probably at 11:00 again. We will do a
short warm up and then have a rematch of the game we tried last time.
There was a good turn out for the
last Friday practice, so I hope people
come out again. The game involves
rolling two dice, the sum of which
corresponds to a short set. To raise
the stakes, I said that if they rolled
two ones, they got out of practice. If
they rolled two sixes, however, they
had to do a 200 fly. They managed to
get out on the third roll, so they were
out of practice 45 minutes early, to
my dismay. This time we will play
with three dice, so there will be more
sets and less of a chance to get out of
practice so soon.
2
Thomas Jacob had an incredible meet, getting
best times in every event he swam. He took
13 seconds off his 100 breast, and an absurd 8
seconds off his 50 fly. Thomas came to this
meet having just missed 2 weeks of practice
while on vacation in Victoria. I don't know
what that says about my coaching.
Nova LeFresne won both his fly events, and
came second in both his freestyle events. This
was a great payoff for Nova, who has been
working diligently on his fly and his free fitness.
Abbi LeFresne battled to two bronze medals
in the 50 back and 100 free, getting welldeserved best times in several of her events.
Jelena Tkalec impressed by swimming unassisted for the first time in the pups division.
She was joined in the division by Amber
Rooke, who agreed to pace her, since she,
Amber, then wouldn't have to try as hard.
This decision was made without consulting
the coach. Jelena also swam a length of fullstroke backstroke, which impressed all the
parents, and particularly the coach, who wasn't aware she could actually do backstroke
yet.
Jelena's brother Marko had several great
finals. He came second in the 100 free, and
third in the 50 free.
Mattie Ludvigson won her 50 free in division
1.
Erica Rooke won her 100 IM despite close
competition, as well as her 50 back, 100 free
and 50 free. Callie Heine was right behind her,
coming second in the 50 back. Callie also won
second in her 50 breast.
For some rainbow swimmers this marks the
end of the competitive season, but practices
continue until next Wednesday, the 13th of
August. Regular schedule is still on, except
now there are no mornings. Everyone is welcome. On Thursday, we will have practice at
the lake at 5:30 as well as the year-end barbecue.
The Remaining Week
I am in Mackenzie for one more week
and then we leave for Provincials and
I am gone until possibly next summer. Practices remain the same but
with no mornings. With div 1, we will
be doing a fun recap of all their skills.
With Orca, we will be going over
breakouts, and sprinting speed.
For div 1 and the pups, Monday next
week is the last practice. For Orca,
the last practice will be on the
Wednesday of that week, at about
12:00 because we leave for Provincials that afternoon.
I have had a great time here in Mackenzie. After seeing how some of the
Frozen yogurt: the choice of champions
The Michael Phelps Diet
(from dailymail.co.uk)
parents on other teams behaved
towards their coaches, I really appreciate how good everyone was to me
this summer. I look forward to seeing
what the kids look like in a year’s
time, and continuing my attempt to
make them better swimmers.
The 27-year-old athlete, whose arms span 6ft 7in (201 cm)—disproportionate to his height of 6ft
4in inches (193 cm)— maintains that his performance is down to his highly calorific diet, which
sees him feast on a staggering 12,000 calories every day.
He starts the day with a hearty breakfast consisting of three fried-egg sandwiches, three chocolate chip pancakes, a five-egg omelette, three sugar-coated slices of French toast, and a bowl of
grits (maize porridge).
His lunch doesn't get much smaller as he devours half a kilogram of pasta (enriched with vitamins
and fibre) over lunch, two large ham and cheese sandwiches covered in mayonnaise and gallons
of energy drinks and shakes.
For his final meal of the day, he finishes off the remaining kilogram of pasta, followed by one
entire pizza and more energy drinks.
Personal trainer and nutritionist and weight management expert Jenny Dawes, who has trained
athletes, rugby player and celebrities such as Ulrika Johnson, maintains that although Michael's
diet would be dangerous for a regular person, the athlete needs that amount of energy for training.
'I would recommend that a regular competitive male swimmer would need around 6,000 calories
a day but because Michael is at Olympic level he will be training so hard that he will be burning it
straight off.
'His cholesterol intake is very high but by constantly swimming, there is no time for the cholesterol to stick to his arteries. But his cholesterol levels do need to be checked regularly to ensure
he is not putting his body at risk for future cardiovascular disease.'
3
Ways to Survive a Challenge Set
1. REMAIN CALM
It’s important to remember to remain calm. It’s nearly impossible to
always stay on your toes during
practice, ready for anything, so the
next best thing is to keep your mind
calm. It can be your best friend or
your worst enemy.
2. THE END IS ALWAYS IN SIGHT
No set can go on forever. Break the
habit of constantly looking over at
the clock to see when practice is
over. This will allow you to focus on
the obstacle in front of you.
3. KEEP TRACK OF YOUR SPLITS
Keeping a pace is also a great way to
push through the pain of a challenge
set. If you’re able to, keep tally of
your splits. This works especially well
in a timed swim where setting a
steady pace is essential to success.
Seeing the repeated time on a clock
allows your body to fall into a
rhythm, making the set easier for
you.
4. RACE
Allowing yourself to get swept up
into the intensity of the set can have
benefits for you and your teammates. If you agree with one another
beforehand to give it your all, you’ll
feel less isolated during the worst of
it. Plus, your coach will be happy to
see the extra effort from the group.
5. PLAY A GAME
Distracting yourself is an excellent
way to get through a challenge set.
Although slightly ridiculous, trying to
catch (or lap) your lane mate can
make a challenge set more tolerable.
4
Swimmers of the week
Our male and female swimmers of the week
for this week are Morgan and Carter Strouse.
These two have near-perfect attendance.
They love the water: they almost always stay
after practice just to hang out at the pool.
They are quickly improving their skills like
flutter kick and all the the strokes. Morgan
and Carter are also just really nice to have in
the pool. They get along with everyone, listen
well, and make practice just that little bit
more fun.
The male swimmer of the week is brought to
you by Kelly's Bakery, and the female swimmer of the week is brought to you by Pat Bach
Contracting.
I couldn’t find any photos of Morgan and
Carter, so I tried to capture their likeness in an
illustration.
Photo of the Week