December 2012 News Letter

Transcription

HAST News
\
HAST N EWS
Page 1
Dec 2012
Volume 2, Issue 1
www.hiltonswimteam.com
About This Issue
Welcome to the first issue of the HAST News.
If you have any ideas on what you would like to see,
please talk to Angie Giardina or send them to
[email protected] .
This issue includes an introduction to Coach John our
most recent coaching addition; updates on our IMX
status and virtual club championship standings;
highlights of the top swims from the season; and a
few interesting articles from USA Swimming.
INSIDE THIS ISSUE
Introducing 'Coach John'
IMX Challenge Explained
Current Club IMX Results
Virtual Club Championship Results
Best Swims (09/12 – 11/12)
Article: The Best Holiday present this year
Article: In Case You Need Another Reason to Love Swimming
Article: Nutrition Tracker
Article: Smart eating for swimmers on race day
Article: 7 Things Successful Swimmers Do Differently
Upcoming Events
January
5
GVSL JR/SR Meet #2 (SEAS/WEBS/HAST)
Location: SUNY Brockport
11
12-13
20
HAST Veterans Day Meet
HAST hosted the second annual Veterans Day
Memorial Meet on November 11, 2012. 178
swimmers from 10 area swim teams competed in the
meet. The local veterans post provided a color guard
to open the morning session of the meet. A basket
raffle and remembrance flag were setup in the pool
lobby for donations. From these activities the club
was able to raise $150 in funds for the local veterans.
An additional $100 was raised to help with medical
costs for the Nolin family.
25-26
26-27
Parent Meeting #4
Location: Pool Classroom
Niagara LSC Regional Qualifier Meet
Location: SUNY Brockport
HAST Sweetheart Challenge Meet
Location: Hilton Aquatic Center
Niagara 12&Under IMX Challenge Meet
Location: Webster Aquatic Center
Niagara Senior Power Point Championships *
Location: Webster Aquatic Center
February
2
10
13
15-18
TBD
22-24
GRSC Winter Challenge Meet
Location: Spencerport High School
SDSC Annual Snowball Meet
Location: Penfield High School
Parent Meeting #5
Location: Pool Classroom
Region 1 Swimming Championship *
Location: Union College – Schenectady
GVSL JR Meet #2 (RRST/WEBS/HAST)
Location: TBD
Date Feb. 15, 16 or 17
Niagara LSC Championship Qualifier Meet *
Location: Hilton Aquatic Center
* Qualifying times required for this meet
2
2
3
4
5
9
10
11
12
13
HAST News
Page 2
Introducing 'Coach John'
IMX Challenge Explained
Hi everyone,
USA Swimming established the Individual Medley
Xtreme (IMX) Challenge as a method of motivating
swimmers to develop themselves to be wellrounded swimmers and to increase the participation
in distance events.
My name is John Nolin 'Coach John'. I wanted to take a moment to
introduce myself to those of you who I have not yet had the
chance to meet. I would first like to say that I am so glad that you
and your child have chosen to be a part of swimming and
especially have chosen to swim for HAST. I truly believe we have
one of, if not the best, coaching staff in the area.
I have a fairly long association with swimming going *way* back to
when I first started at age 6. I continued to swim competitively
through my senior year in high school. I was also a member of the
western region water polo team competing in the Empire State
games for two years, winning a gold and silver medal respectfully
for each year.
The IMX series includes five or six events at longer
distances. Once a swimmer has completed the IMX
program, they can find out where their IMX score
ranks nationally, within their zone, within their LSC
rank and on their club. Scores are determined
using powerpoints which allow swimmers to
compare their performance across genders and
age groups.
I previously coached for HAST for ten years, six as an assistant and
four as Head Coach. I think that Coach Snow puts it best when he
says that I have recently returned from a 'sabbatical'. I truly am
glad to be back. Being on deck and working with your children is a
very rewarding part of my day that I always look forward to.
Hopefully when your child gets home from practice they had fun,
and are tired. That means that both they and I have accomplished
something good that night. Swimming is a very demanding sport 
that includes dedication, hard work, and perseverance. I believe 
these qualities carry over into other parts of your children s lives
like school and family and make them stronger and more
confident.
IMX CHALLENGE INFORMATION

My wife Sheila and I live in Hamlin and have four children. Kaleigh
and Kimberly are both Hilton High grads. My son David is currently
a junior and our 'new' son Kraig is also a junior.
FIND YOUR IMX & IMR SCORE ON DECK
PASS
I have always felt that HAST was an extension of my family. Filled
with great friends and people that you could count on being there
for you when you needed them. I am especially grateful to all of
you for the support you gave our family during our time of need
with David. It truly was amazing. David is doing great and has
recently gotten back in the pool!
An IMX or IM Ready score is only established after a
swimmer has swum all of the events required for their
age group in a sanctioned meet since the start of the
current season; both short and long course seasons start
September 1 and end August 31 for IMX/IMR purposes.
I look forward to meeting all of you and to a great swim season.
Additionally, a swimmer must complete all of the events
in the same course (SCY or LCM) to have a score in that
particular course.
Thank you,
Coach John
Have you swum all of your required events? Then come
on in and find out where you rank in your age group.
Search below to see who is ahead of you and who you
are ahead of. Keep up the great work! Please note that
we do not rank swimmers who have only achieved an
IMR score. Rankings are only for IM Xtreme.
FIND YOUR IMX RANKING
You can also check both your IMX and IMR Scores on
your Deck Pass page if you have set up a linked
account.
A NOTE ABOUT IMX & IMR SCORES
Page 3
HAST News
IMX Results to Date
IM READY (IMR)
The first step in the IMX Challenge is
IM Ready (or IMR). To get "IM Ready,"
swimmers compete in a series of five events at shorter
distances. Below, we've listed the line-up by age groups.
9 & Under; 10-year olds: 100 Free, 50 Back, 50 Breast,
50 Fly, 100 IM (SC) or 200 IM (LC)
11-year olds; 12-year olds: 200 Free, 50 Back, 50 Breast,
50 Fly, 100 IM (SC) or 200 IM (LC)
13, 14, 15, 16, 17, & 18-year olds: 200 Free, 100 Back,
100 Breast, 100 Fly, 200 IM
Once you've swum each event at least once at an official
meet, you can log-in to your Deck Pass Account, and find
out where you rank against all the other swimmers on your
club team.
IM XTREME (IMX)
Ready to move forward? The next step is IM Xtreme (IMX).
The IMX ranking includes a series of five or six events at
longer distances. Once you've completed the IMX program,
you can find out where your IMX score ranks nationally,
within your zone, within your LSC
If you see the following swimmers around the pool,
congratulate them on being next swimmers to complete
their IMX series based on events swum through the
November 17th, 2012 Marlins Thanksgiving meet.
Elizabeth Kidder, Adam Reitz,
Alaina Wainwright
HAST has established a goal of having greater than 50%
of our swimmers complete the IMX Challenge.
Currently 5.1% of our swimmers have completed their
IMX. Our second goal for IMX is to have greater than
15% of our swimmers achieve an average IMX event
score of 400 or greater. Currently 3.4% of our
swimmers have achieved that score. Let’s work to meet
our goals!
9 & Under; 10-year olds: 200 Free, 100 Back, 100 Breast,
100 Fly, 200 IM
11-year olds; 12-year olds: 400 Free (LC) or 500 Free
(SC), 100 Back, 100 Breast, 100 Fly, 200 IM
13, 14, 15, 16, 17, & 18-year olds: 400 Free (LC) or 500
Free (SC), 200 Back, 200 Breast, 200 Fly, 200 IM, 400 IM
Current HAST Top IMX Finishers
HOW DO I SCORE POINTS?
Rankings in the program are based on power points, a
system developed by USA Swimming and Hy-Tek. See the
Power Points page for more information and to use the
Power Point Calculator.
HOW DO I PARTICIPATE?
Swimmer
Age
Score
Avg Score
per Event
Elizabeth Kidder
Alaina Wainwright
Adam Reitz
9
15
14
3086
2775
1720
617.2
462.5
286.7
Participation in the IMR and IMX is easy. USA Swimming
automatically scores and calculates results for all athlete
members! Swimmers only need to sign up for a Deck Pass
Account, then compete in each required event, at a
sanctioned meet, at least once in a season.
Swimmers have the option of printing certificates that
displays their scores for either IMR or IMX. They can also
optionally print their national, zone, LSC and/or club
rankings.
In the 2011-2012 season, 48.1% of HAST swimmers completed the IMX program. This was
the highest percentage across the Niagara District. Thank you to the swimmers, parents and
coaches involved in this achievement. Let’s try for an even higher percentage this season!
HAST News
Page 4
Virtual Club Championships
USA Swimming established the Virtual Club Championships to recognize and highlight clubs that are developing athletes and achieving success at
multiple levels. The program allows clubs across the nation to compare their performance. The Niagara LSC provides financial incentives to district
clubs based on their performance. Points are based on powerpoint calculations for 11&Over swimmers. Team scores are calculated automatically
from swimmers best races this season. Events for each swimmer are chosen to provide the highest team point total using two swimmers per event
and each swimmer can only have their score used for four events.
Notes on the HAST performance chart below are:
 Sprint free for 11 & 12 year olds includes: 50 & 100 free. 13-17/18 year olds includes: 50, 100, 200 free.
 Distance free for 11 & 12 y/o: 200 & 500 freestyles. 13-17/18 y/o: 500 free and either the 1000 free for Women or the 1650 free for Men.
 IM for 11 & 12 year includes the 200 IM while the 13-17/18 year olds include the 200 and the 400 IM.
More detail on individual swimmer scores can be found by accessing the HAST chart on
http://www.usaswimming.org/Report/ReportHolder.aspx?TabId=1706&Alias=Rainbow&Lang=en&ItemId=49&mid=7135
Our goal is to finish with a national ranking of 800 or better. Our current ranking is 1114.
Page 5
HAST News
Top Swims September – November, 2012
The following charts capture the Top Swims for each age group as determined by percent improvement in time from their previous best swims
8 & Under Year Old Swimmers
Swimmer
Event
Time
Improvement
Enser, Justin
Enser, Justin
Schmitt, Katie
Nelson, Caitlin
Nelson, Caitlin
50 Free
25 Free
50 Free
25 Back
25 Free
50.90
20.10
54.52
23.16
21.25
-7.17
-2.18
-0.39
-0.34
-0.22
-12.35%
-9.78%
-0.71%
-1.45%
-1.02%
Date
11/3/2012
11/17/2012
11/11/2012
11/17/2012
11/11/2012
Meet Name
2012 GVSL GCOM-HAST-SEAS
23rd Annual Marlins Thanksgiving
2012 HAST Veterans Day
9-10 Year Old Swimmers
Swimmer
Derousie, Mitchell
Kidder, Elizabeth
DiBitetto, Jack
Peter, Zachary
Enser, Jared
Kidder, Elizabeth
Giardina, Amanda
DiBitetto, Jack
Kidder, Elizabeth
Derousie, Mitchell
Event
Time
Improvement
50 Back
50 Fly
100 IM
100 IM
100 Free
100 Free
50 Fly
100 Free
100 Breast
200 Free
40.89
34.55
1:35.63
1:32.76
1:19.97
1:05.93
1:00.72
1:25.39
1:35.64
3:06.22
-5.42
-4.42
-10.46
-8.23
-6.17
-4.66
-3.71
-4.52
-2.84
-4.22
-11.70%
-11.34%
-9.86%
-8.15%
-7.16%
-6.60%
-5.76%
-5.03%
-2.88%
-2.22%
Date
10/21/2012
10/21/2012
11/11/2012
11/11/2012
11/17/2012
10/21/2012
11/11/2012
11/17/2012
11/17/2012
10/21/2012
Meet Name
SDSC Fall Invitational IMReady
Page 6
HAST News
Swimmer
Kaufman, Kelly
DAloisio, Dylan
Conolly, Keara
Reitz, Meghan
Pearce, Brooke
Maisonave, Tatyana
Conolly, Keara
Fedeli, Brian
Reitz, Meghan
Conolly, Keara
Event
Time
Improvement
50 Free
50 Free
50 Fly
200 Free
50 Free
200 Free
50 Breast
200 IM
200 IM
50 Free
46.20
46.98
53.22
2:20.17
40.05
2:27.75
50.49
2:49.95
2:43.69
38.23
-3.05
-2.87
-2.13
-4.71
-0.88
-2.96
-1.00
-2.37
-1.87
-0.43
-6.19%
-5.76%
-3.85%
-3.25%
-2.15%
-1.96%
-1.94%
-1.38%
-1.13%
-1.11%
Date
11/11/2012
11/11/2012
11/17/2012
11/17/2012
11/3/2012
11/3/2012
11/17/2012
11/3/2012
11/11/2012
11/3/2012
Meet Name
Swimmer
Parks, Alexander
Derousie, Samantha
Reitz, Adam
Reitz, Adam
Derousie, Samantha
Derousie, Samantha
Reitz, Adam
Hughes, Erica
Hughes, Erica
Klafehn, Bailey
Event
Time
Improvement
100 Free
100 Back
400 IM
200 Free
100 Breast
100 Free
100 Back
200 IM
200 Free
100 Free
1:35.63
1:22.04
5:08.94
2:02.22
1:36.89
1:11.54
1:04.14
2:28.05
2:11.54
59.54
-25.57
-5.58
-19.75
-6.26
-4.62
-1.84
-1.65
-3.79
-2.04
-0.73
-21.10%
-6.37%
-6.01%
-4.87%
-4.55%
-2.51%
-2.51%
-2.50%
-1.53%
-1.21%
Date
11/3/2012
11/17/2012
10/28/2012
11/11/2012
11/17/2012
11/17/2012
11/11/2012
11/11/2012
11/11/2012
10/28/2012
Meet Name
GVSL Senior Meet 1
GVSL Senior Meet 1
Page 7
HAST News
Swimmer
Meeker, Danielle
Meeker, Danielle
DeClerck, Adam
DeHollander, Dana
Kidder, Nicholas
Kidder, Nicholas
LaJuett, Julia
Wainwright, Alaina
Kidder, Nicholas
Kidder, Nicholas
Event
Time
Improvement
200 Free
100 Free
100 Free
200 Free
200 Back
100 Fly
200 Back
200 Back
200 Free
100 Breast
2:10.84
59.63
58.00
2:15.83
2:37.44
1:17.54
2:37.31
2:21.37
2:11.92
1:27.99
-5.07
-2.30
-1.80
-3.93
-3.31
-1.44
-2.86
-2.40
-1.80
-0.78
-3.73%
-3.71%
-3.01%
-2.81%
-2.06%
-1.82%
-1.79%
-1.67%
-1.35%
-0.88%
Date
11/11/2012
11/17/2012
11/11/2012
11/11/2012
10/28/2012
10/28/2012
11/17/2012
10/28/2012
10/28/2012
11/17/2012
Meet Name
GVSL Senior Meet 1
GVSL Senior Meet 1
GVSL Senior Meet 1
GVSL Senior Meet 1
HAST News
Pittsburgh Christmas Meet
Page 8
Merchandise Partners
Coach Snow identified a series of three travel meets
over the short course season to focus senior HAST
swimmers on achieving challenging qualifying times.
The first of these meets was the 51st Annual Christmas
Meet held in the Joe C. Trees Pool at the University of
Pittsburgh. Twelve HAST Swimmers achieved the
necessary qualifying times to swim in this meet. On
the weekend of December 12-16, eight HAST
swimmers traveled to compete in the meet.
Are you looking for equipment or merchandise for the
swim season? Check out the following vendors for your
needs.
The meet drew a total of 1,450 swimmers primarily
from Pennsylvania, Virginia, Maryland and New York.
The pool was configured with 20 lanes for warm-ups.
During the meet two 8-lane meets ran at opposite
ends of the pool.
Swimoutlet.com – Online vendor with a large selection
of swimming content. Visit the site through
http://www.swimoutlet.com/HAST and the team will
receive an 8% commission on all orders. Remember to
include the /HAST at the end of the address so that the
team can get credit for any orders.
Our HAST swimmers got to see some of the fastest
swimmers in their age groups on the East Coast. Two
HAST records were broken at the meet (9-10 y/o 200
Free Record by Elizabeth Kidder and the 13-14 y/o 50
Free Record by Bailey Klafehn).
The Deep End – Located in Henrietta. The place to go if
you need a new team suit or are looking for
personalized help with fitting for suits or goggles. They
have competitive prices and are often selling swimming
items at the larger local meets.
MyLocker.net – Online vendor that can create custom
HAST apparel. Great if you missed this year’s apparel
order or have a unique item you are looking for. Visit
the site through the link below and the team will
receive a 12% commission on your order. For a limited
time they are offering $9.00 off custom t-shirts by using
the code BT445 at checkout.
http://www.mylocker.net/my/shop/hast5101234/index.html
HAST Club Records Updated
View of warm-ups from the stands
Club records in Short Course Yards, Long Course Meters
and IMX score were updated at the start of the season.
These records can be found under the records tab of
the HAST website after logging in. Records broken
during the 2012-2013 season will be updated at the end
of the season. Swimmers that would like to use the
club record as motivational times can do so by using the
HAST Records standard within the “My Results” portion
of the website. This will show how far a swimmers best
time is from the club record. For the current season,
seven club records have been broken to date.
HAST News
Page 9
THE BEST HOLIDAY PRESENT
THIS YEAR
12/17/2012 USA SWIMMING
BY MIKE GUSTAFSON//CORRESPONDENT
Nine-year-old Arda Cakmak stood proudly with his world
championship gold medal around his neck. He presented
the gold medal for the photographers, holding it near his
face, as his swimming heroes have done before. Standing
there, holding his medal before photographers, onlookers,
video cameras, and spectators, Arda smiled. This was one
of those great moments at the World Championships.
Arda did not win any swim races over the weekend, of course. That honor goes to Ryan Lochte. “The Lochtenator”
supplied many of the great World Championship moments in the Istanbul pool. He earned 8 World Championship
medals and set two individual world records in the 100 and 200 IMs. But Lochte also supplied one memorable
moment outside of the pool when, minutes following his 200 IM victory, he handed his championship medal to a
Turkish boy sitting in the stands, Arda.
“To see that smile on that little face means everything to me,” Lochte said after his race, according to the AP.
Lochte is no stranger to pool-deck gift-giving. He frequently tosses flower bouquets or medals into the stands,
oftentimes causing a visible ruckus particularly among the female swim fan contingent. (When he throws something
into the stands, it’s like a bride throwing a bouquet to a pack of marriage-hungry bridesmaids.) And it’s all in good
fun -- a way for fans to connect to swimming superstars.
So close to the holiday season, these are the types of things kids remember for a lifetime. Imagine getting a
stocking-stuffer gift in the form of a World Championship medal. When I was a child, I once acquired an old,
chewed-on plastic football mouth-guard from one of my favorite collegiate players. Disgusting as it sounds, I kept it
for years proudly on my desk – one of my favorite souvenirs.
Kids end up keeping these medals, flowers, pictures, and autographs for years to come. That’s part of the reason
many are so adamant about acquiring them. They are better than money, more important than video games, cell
phones, and designer clothes. A Missy Franklin picture or a Matt Grevers autograph means more to kids than
anything on Amazon.com. Ryan Lochte, never one to refuse a fan interaction or autograph request, deserves credit
for understanding this.
"If I took the medal, it would end up in a sock drawer,” Lochte told the AP. “If I give it to a fan, they're going to
treasure it. It will make their day or even their life."
A few weeks ago, I was digging through my childhood closets and cupboards. I found an old swim cap signed by
Rowdy Gaines. It wasn’t even addressed to me; it was addressed to my older sister. But twenty years later, I had it.
(I must have stealthily stolen it from her at some point.) There were more items, too: signed posters from Janet
Evans, swim caps penned by the late Eric Namesnik, another poster signed by Tom Dolan. As an age group
swimmer, these artifacts were sources of immense happiness. I coveted these objects like sacred swim treasures.
Ryan Lochte didn’t just give away his photograph or autograph. He gave away his world championship medal,
following a world-record setting performance. Sure, he has many, many world championship medals, and he will
likely have many more in the years to come. But Lochte didn’t have to give it away. Would you give away your
world championship medal? I have a hard time parting with 8th-place YMCA state age group medals. (Not that
anyone would want them in the first place.) I couldn’t imagine giving away a world championship medal.
HAST News
Page 10
This holiday season, swimmers are giving back. In light of the horrific tragedy in Connecticut, we should all make it
a mission to do the same this holiday season. You don’t have to be a world champion to make a kid feel special or
give a kid a smile. If you’re a coach, conjure a great holiday-themed relay competition, or a cannonball contest, or a
way to have some aquatic-themed fun. If you’re a swimmer, help another younger swimmer with a start or tricky
turn. If you’re a parent, tell your swimmers how special and important and wonderful they are.
It’s a wonderful thing when the world’s biggest superstar in the sport of swimming stops and makes a difference. A
photograph. An autograph. A kind word. They cost nothing, but in the long run, these things mean so much to so
many.
"They have done so much with the cheering and the support throughout my years and just the love that they have
given me,” Lochte told Reuters. “I wanted to give back."
Ryan Lochte proved that the best presents this holiday season don’t have to be expensive, but can nevertheless be
priceless.
IN CASE YOU NEED ANOTHER REASON TO LOVE SWIMMING...
Published: November 30, 2012
PHOENIX, Arizona, November 30. RESEARCH now shows what doting swimming parents have (up until this point)
only assumed to be true: that water babies are smarter than average. Researchers at the Griffith Institute for
Educational Research in Australia, in conjunction with the Kids Alive Swim Program and Swim Australia, conducted
a three-year survey of thousands of parents of children under the age of five.
Professor Robyn Jorgensen, lead researcher of the study, said results showed that children involved in swimming
from a young age hit developmental milestones earlier than the average population.
"Many of these skills are those that help young children into the transition into formal learning contexts such as preschool or school," said Jorgensen.
In addition to surveying parents, the research team intensively tested 180 children ages 3-5 over the course of the
study. The University now holds results for the most comprehensive study into early-years swimming.
Early-year swimmers also scored better than average in visual-motor, mathematical, and oral expression tests.
Read the full story here: Griffith.edu.au/news
HAST News
Page 11
NUTRITION TRACKER
In order to access Nutrition Tracker, you must create an
account and sign-in to this site. (see the 'Sign In' link at
the top right-hand corner of this screen)
The United States Department of Agriculture has created SuperTracker, an interactive tool that allows
you to plan, analyze, and track your diet and physical activity. Like Nutrition Tracker you can analyze food
items, track your intake and create individualized reports. In addition to the tools you are used to having,
you will also be able to set goals, track your physical activity and create a personal journal with all of your
information and goals conveniently located on one page.
Click https://www.SuperTracker.usda.gov to get started.
You can look up individual foods to see or compare their nutritional value, find recommendations for
what and how much you should eat, compare your food choices to these recommendations and to your
nutrient needs, and assess personal physical activities and identify ways to improve. Find
recommendations for what and how much you should eat. New Enhancement: The newest SuperTracker
feature allows you to set a personal calorie goal! Customize your SuperTracker plan with a calorie goal
on the My Top 5 Goals page.
Directions: You can add the SuperTracker button to your website two different ways.
1) The super simple way is to copy the image of the SuperTracker button to your desktop (or elsewhere),
then add it to your website (however you would usually do that), and then finally link the button to the
SuperTracker website: https://www.supertracker.usda.gov.
2) The slightly more technical method (though not for a web designer) would be to add the code provided
above into the space where you want the SuperTracker button to go. The benefit of this is that you don’t
need to download the graphic file, then upload it to your website, and then link it to the SuperTracker
website. The code includes a link to where the graphic image of the button "lives" on the ChooseMyPlate
website. It also is already coded so that when someone clicks on the button from your website, it will open
the SuperTracker website in a new window. That way, your website visitors aren’t directed off your site.
Please Note: The original MyPyramid Tracker and the MyPyramid Menu Planner (Food Planner) were
closed and taken down on June 1, 2012. These applications were not updated with MyPlate and the
Dietary Guidelines for Americans, 2010. The SuperTracker integrates both of these tools (as well as
others).
Read more on Nutrition
SCIENCE OF PERFORMANCE: Swimming Nutritional Program
Published:November 27, 2012
By Swimming World correspondent G. John Mullen of Swimming Science and Center of Optimal Restoration , Creator
of Swimmer's Shoulder System, Swimming Science Research Review
http://www.swimmingworldmagazine.com/lane9/news/ASCAEducation/32745.asp?q=Science-ofPerformance:-Swimming-Nutritional-Program
HAST News
Page 12
SMART EATING FOR SWIMMERS ON RACE DAY
USA Swimming 9/15/2011, Jill Castle, MS, RD, LDN
What do you pack to eat on race day? What’s your nutrition prescription?
Everybody has a different approach when it comes to eating on race day. Having a strategy and an execution plan
can remove doubt and worry about hunger, energy levels, digestive problems, and keep you focused on the race
at hand.
Here are a few guidelines for smart eating and packing up the cooler:










Don’t DQ your day. Breakfast at home or on the road is the metabolism boost every swimmer needs.
Instant oatmeal made with skim or low fat milk, toast with nut butter, dry cereal, yogurt and fruit are all light
options that rev up the body. If you are competing in the morning, be sure to keep it light. Opt for a heavier
breakfast if competition is in the afternoon.
Pack variety. A few options of fruit, vegetables, grain and high quality protein sources should cover the
variable appetite and tummy tolerance you may experience on race day. It’s better to have more food
options than a large quantity of only two or three foods. Don’t make the mistake of relying on a single food
or energy bars to get you through the day. While they can do the job of fueling your body, they may not
rate in appetite satisfaction. Having a variety of food sources increases the odds of proper fueling and
healthy eating.
Pack enough. You don’t want to run out of food, and you may want to share with other swimmers (wellfueled swimmers help the whole team, right?).
Pay attention to temperature. If you are packing perishables, be sure to add an ice pack. It’s no fun to get
tummy cramps before a race because something has spoiled.
Pack in the protein. Protein will be an ally in keeping your blood sugar stable, thus keeping hunger, energy
and mood in check. Nibble on cheese sticks or slices, nuts, peanut or nut butters, deli meat slices, yogurt
or yogurt drinks, boxes of low fat milk, hummus, hard-boiled eggs or edamame.
Don’t forget the Carbohydrate. Your muscles rely on carbs for fuel. Pack easily digestible sources such as
100% juice, fruit leather, applesauce, fresh or dried fruit, or veggie sticks. Don’t forget the more complex
carbohydrate foods too, such as crackers, unsweetened dry cereal, pita or other breads, pretzels and
graham crackers. Stay away from refined sugars such as soda, candy and desserts on race day.
Nosh or Nibble? Save “meals” or large quantities of food for big breaks between events. Nibble small
amounts of food before and after events that are closely scheduled. At a minimum, you should be nibbling
to stay energized and keep your muscles fueled on race day.
Think your drink. Water, 100% fruit juice and sports drinks are appropriate at a swim meet. Plain and
flavored milk are great recovery drink choices after the meet; they provide protein for muscle repair and
carbohydrate to re-fuel muscles.
Know your eating style on race day. If it is counter-productive to racing, follow these guidelines as a
strategy for optimal eating. Don’t tempt yourself by packing foods or making concession purchases that
you (really) don’t want to be eating.
Fiber Facts. Fiber can be a problem on race day, or not. Fiber is a food component to which each
swimmer has an individual tolerance. Don’t experiment with high fiber foods on race day; sort this out
during training season and avoid tummy trouble when it matters most.
HAST News
Page 13
7 THINGS SUCCESSFUL SWIMMERS DO DIFFERENTLY
Swimming World, December 4, 2012, by Olivier Poirier-Leroy
PHOENIX, Arizona, December 5. WHY do some swimmers have a hard time achieving success while other
swimmers seem to effortlessly enjoy wild and never-ending success? Generally the first two answers tabled are
talent and genetics. However, possessing these two attributes alone will not constitute an elite swimmer. Sure, they
will always get by for a few years on these two characteristics, but it isn't long before that isn't enough. And before
long, these promising young athletes are reflected upon as "flashes in the pan." Those at the top of the podium
approach their sport different than the rest. Here are 7 ways that successful swimmers are doing it differently:
1. Ownership. I used to compete against a swimmer who loved playing the "blame game." If his results weren't as
good as they should or could have been, we would all be barraged upon with a litany of excuses. Whether it was
goggles filling up with water, a bad night's rest, or he was racing with a workout suit, he'd pawn off his lousy
competition performance on outside influences and bad luck so that he wouldn't have to own up to them. Pawning off
failures by making excuses for them removes accountability. Successful swimmers own their awesome
performances and their not so good ones too.
2. Use Failure as Fuel. Failure may as well be another 4-letter word. You can see it in the pained faces of swimmers
who come up just short at the end of a race. Successful swimmers, once the initial sting of defeat has receded, are
able to see past failure. Instead of having it demoralize them, they use it as the catalyst for massive positive change.
Those moments of disappointment provide important -- albeit sometimes painful -- lessons that will help pave the
way to achievement. Remember, failure only becomes fatal when you give up and do not heed the lessons it
provides.
3. Surround Themselves with Like-Minded Athletes. The expression "you are a product of your environment" is
just as relevant when applied to the swimmers and people you associate yourself with. As much as we like to believe
that other people have no influence on our lives, in the words of esteemed John Donne, "No man is an island entire
of itself." The actions and behaviors of the people you surround yourself will rub off on you, whether you immediately
realize it or not. Good news, however, is that this goes both ways -- negative people will bring you down just as well
as positive people will bring you up.
4. Plan. Successful swimmers know exactly where they are going. They have a concrete, visceral goal in the horizon,
and they aren't afraid to put together a plan to make it happen. This means breaking it down step-by-step, and
setting out what directly relates to achieving their goal. Faster start? Check. Shave ? second off the turns? Noted.
Improving ankle flexibility? Put it on the to-do list. Don't be afraid to take your goal, break it apart to its smallest
pieces and then slowly put it back together.
5. Execution. Of course, having a plan and all of the motivation in the world does nothing without the follow-through.
Top echelon swimmers don't wait for the perfect moment, they don't wait until they "feel like it" and they don't wait
until the beginning of next season to start hauling ass towards their goals. Start today, start now.
6. Cross the Line Between Excellence & Perfection. Whenever a swimmer tells me that they are "perfectionists"
my first thought is, "you never complete anything, ever." Perfectionists are great at making plans, of concocting great
and earth-shattering goals, but incredibly terrible at completing them. Why? Because they've set impossible
standards, they are dooming themselves to failure from the outset. Their high expectations will never be met
because "perfect" is an illusion. There will never be a perfect time. You will never feel perfect. The only "perfect" time
to act is this one, right now. Success doesn't come to perfectionists -- it comes to the swimmers who show up and
get things done.
7. Embrace Hard Work. In an era where instant gratification is expected from everything we do, it can be very easy
to dismiss the idea of hard work. Whenever a really tough set gets scrawled up on the chalkboard, the elite swimmer
won't groan and moan. Their steely eyes will narrow and they will be the first in the pool to tackle it. Why is that? Are
they gluttons for punishment? Not at all. They welcome those hard sets because they know that is what will separate
them from the athlete in the lane next to them. While others are bowing out or not giving their best effort, the
successful swimmer smiles gleefully as he or she powers through the sets that no one else is willing to do.

December 2012 News Letter

Transcription

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