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preparing to fail.
To be successful, each individ-
ual has to set up other activi-
ties, like work and social,
around the weekly
training schedule.
Inevitably every sum-
mer I always see one
or two athletes that
take on more than
they can chew with
work and social com-
mitments, and they
get burnt out on swim-
ming. In the end eve-
rything suffers be-
cause of this overload.
So it’s important to
balance everything, have time
for yourself and family, set up
your work schedule to work
with your training schedule,
and find some time for your
friends.
In closing, we as coaches are
here to promote swimming
excellence. In this process we
want to develop the great lead-
ers of tomorrow, and teach
them how to be champions in
life. Having great time manage-
ment will be a key ingredient in
that formula.
As we get to the end of May,
students everywhere are get-
ting to the homestretch of their
academic year. Students are
taking their last test, finishing
that last project, or
going on the last
field trip to signify
their promotion to
the next grade.
There is a great
sense of relief that
it’s summer time,
and there is no more
school.
Summertime means
something else to
the swimming world
and the coaches here at Fleet.
It means sacrifice, commit-
ment, two practices a day, and
4 to 5 weeks of intense train-
ing. All of this is done to
achieve the season ending goal
of swimming fast.
The reason I bring up school
with swimming is that time
management is critical for suc-
cess in both endeavors. If an
individual is not able to man-
age his or her time, then both
tend to be compromised. So as
we enter into June, where
school no longer becomes a
factor in their everyday life, it’s
a golden opportunity to really
take a big step forward on the
swimming side.
Now that school is out, it
should be easy for every ath-
lete to commit to every practice
that is offered. Put all of your
efforts into training hard and
get plenty of rest, so you can
train to be a champion every-
day. In theory that sounds like
a pretty good game plan and
the very best athletes do ad-
here to these very standards.
There are challenges and dis-
tractions that athletes will have
to deal with along the way to
reach their goals. Some of
these variables are social activ-
ities and their work sched-
ule. These outside influences
can provide a roadblock for
athletes in their path to achieve
their season ending goals. So
the key is having balance, and
to manage your time wisely so
you're not burning the candle
at both ends.
So what are the keys to manag-
ing your time and still becom-
ing a champion swimmer? The
biggest thing a swimmer can do
is become a planner. Every
swimmer, by this time of the
season, should have sat down
with his or her coach and set
out season ending goals. Goals
without a plan are not really
goals at all. As I have stated
before: failing to prepare is
Coach Jack: Time Management
Cy Fair Swim Club “Home of the Fleet”
Upcoming Events:
• Shreveport Travel Trip
June 7—9
• Rockwall Meet Travel Trip
June 20-22
• Aggie Meet
July 5-7
• Senior Circuit Meet at UT
July 11-13
• B & Under Champs
July 13-14
• Gulf Champs
July 20-21
• TAGS at UT
July 24-28
• Sectionals as TWST
July 30-Aug 3
Fleet Swimming and Fleet FIRST Swim School June 2013 Cy Fair Swim Club
Inside this issue:
Coach Andy 2
Coach Alex 2
Coach Maryanne 3
Coach Matt 3
Coach Dustin 4
Smoothies 5
www.FleetSwimming.com www.FleetFirstSwimSchool.com
Lately on the pool deck the
coaching staff has heard a lot
of upper level swimmers saying
“I’m sore” or “Will the pain ever
stop?” The answer is, YES! At
the end of season during taper
time the swimmers bodies will
reset and recover from all the
hard work.
But during the season, this pain
or soreness hinders an athlete
from training to his / her high-
est level. So what can we do to
help lower or recover from this
pain during the season? Here
are a few things to do that will
help athletes recover from hard
work out so that they are not as
sore and in the end will allow
them to train at a higher level
the next day.
1. At the end of the workout do
the entire warm down or
even a little more. I have
heard Coach Jack tell his
swimmers to do a warm
down and “if you need a
little more, do a little
more”. That is exactly what
swimmers should do. If
you feel tired or sore at the
end of the warm down, try
doing a little more warm
down.
2. Drink a recovery drink within
45 minutes after your
practice. Recovery drinks
have a high protein and
some carbs that help the
body repair form the in-
side. Chocolate milk,
P2Life, and Gatorade are
few choices for recovery
drinks.
3. Stretching. Take a few
minutes after your practice
and stretch out every mus-
cle. You can also use a
roller to help break up
some tight muscles.
4. Compression suits (for
older swimmers only). You
can look online and buy
some com-
pression
suits.
These suits
help com-
press the
body and
basically
squeeze
the junk out of your mus-
sels so that you are not as
sore. These are really good
to wear between prelims
and finals of a champion-
ship meet.
Try some of these and see if it
helps. With two workouts a day
during the summer, swimmers
will need to try everything to
avoid getting sore so they can
train at the highest level possi-
ble every day.
needs to succeed: RECOVERY!
There are two major factors
that you as an athlete should
think about when it comes to
providing your body with the
necessary recovery. The first
factor is short
term recovery.
Short term recov-
ery is the recovery
process that oc-
curs in the
minutes and hours
following an in-
tense workout or
exercise period.
This type of recov-
ery involves engaging in low
intensity sets as part of the cool
down process immediately
after a workout. After your
workout, help speed up your
As Fleet prepares to embark
upon the summer training
schedule, there are always
going to be a few guarantees.
While the pressure of school
fades away, athletes are pre-
sented with different yet
equally challenging obsta-
cles to overcome in their
training. With many sen-
ior athletes jumping to a
training schedule that
demands two workouts
per day, combined with
the heat that accompa-
nies those workouts, ath-
letes need to take the well
being of their body into consid-
eration. Training, while essen-
tial to top performance at the
season’s end, simply breaks
the body down. As athletes, we
need to give our body what it
body’s recovery process by
cooling down sufficiently,
stretching, and eating some-
thing substantial within 30
minutes of the workouts end.
The second factor that you
must be diligent with is getting
adequate sleep. Sleeping 8
hours a night is crucial for your
body and its recovery process.
This is the time that broken
down muscle rebuilds and be-
comes stronger, and failing to
get adequate sleep is a prereq-
uisite for failure. It is common
for swimmers to be tired and
sore, especially during this time
of the season. Stay ahead of
the game by practicing these
tips on a daily basis, and you
will set yourself up for success
at the end of the season.
Coach Andy: Will the Pain Ever Stop?
Coach Alex: Recovery
Page 2 Cy Fair Swim Club “Home of the Fleet”
“Sleeping 8 “Sleeping 8 “Sleeping 8 “Sleeping 8
hours a night is hours a night is hours a night is hours a night is
crucial for your crucial for your crucial for your crucial for your
body and its body and its body and its body and its
recovery recovery recovery recovery
process. “process. “process. “process. “
www.FleetSwimming.com www.FleetFirstSwimSchool.com
The days are getting longer and
hotter and school is about to
end, that means summer is in
full swing!
Below you
will find a
few tips I
have to
make sure
your swim-
mer has a
successful
summer.
1. Drink
water (not a sports drink).
Make water available and
appealing to your swim-
mer. Swimmers need the
hydration, but not the sug-
ar.
2. Eat REAL food. Fruit &
veggies. Foods with only
ONE ingredient. Stop buy-
ing energy chews and pow-
er shots. In the Gatorade
energy chews there are 42
grams of sugar in one
package and the first in-
gredient is corn syrup.
3. Sleep, sleep, sleep. Often
times the summer is busier
than the school year. It’s
easy to over plan and over
commit to things. Remem-
ber that your swimmer is
still growing and in need of
a significant amount of
sleep. Encourage them to
go to bed early and take
naps when needed.
Remember that summertime is
about having fun and relaxing
from the stressful school year.
Enjoy the time you can spend
with your family and make as
many memories as possible!
Coach Maryanne: A Swimmer’s Successful Summer
Coach Matt: Importance of FLEET Practices During Summer League
summer league practices every
day. While this may work out for
some, and the kids will get lots
of yardage in, I highly recom-
mend that you avoid this temp-
tation for
various
reasons.
For one
thing, we
don’t want
the kids to
burn out.
Especially
at a young
age, we
want kids
to enjoy swimming for as long
as possible so that we can keep
them in the sport for years to
come. Practicing twice a day
will often burn kids out over the
course of the summer and we
have lost many talented swim-
mers due to this very reason.
Don’t fall into the trap thinking
that more swimming means
faster times and better strokes.
Shorter, “Quality” practices
yield far better results for a
young swimmer than swimming
lap after lap multiple times a
day. For example, if a swimmer
goes to summer league in the
morning and practices for an
hour, regardless of how easy it
is, they are burning energy.
When they attend their
Fleet practice later in the
day, they won’t be as well
rested and the quality of
their performance during
practice will suffer. Instead
of giving their “all” during
the higher quality practice
and getting out of it as
much as they possibly
could, they swim slower
and develop bad habits which
will lead to slower swimming at
meets with poorer technique.
All of that being said, make
sure that you have lots of fun
this summer, but try your best
to be smart about it. Remember
what your goals are for the
summer and do everything you
can to achieve them. Don’t get
in your own way by becoming
an obstacle to yourself!
Around this time every year,
summer league swim teams
begin to enter the picture. Lots
of our swimmers, especially our
younger kids, enjoy swimming
with their friends every week-
end with their neighborhood
program. This can be lots of fun
and a big confidence booster
for our younger swimmers.
It is, however, very important to
keep things in perspective.
Remember what it was that got
you to the level of swimming
you are that allows you to have
so much success with your
summer league team. Lots of
hours and months of hard work
were put in to improve your
strokes and build up your
strength and speed. Yes, sum-
mer league practices can be
fun and relatively easy, but
make sure you make it to your
Fleet practice as much as pos-
sible to maintain your tech-
nique and continue progressing
over the course of the summer.
Many kids and parents are
tempted to go to both Fleet and
Cy Fair Swim Club “Home of the Fleet”
“Eat REAL food. “Eat REAL food. “Eat REAL food. “Eat REAL food.
Fruit & veggies. Fruit & veggies. Fruit & veggies. Fruit & veggies.
Foods with Foods with Foods with Foods with
only ONE only ONE only ONE only ONE
ingredientingredientingredientingredient.”
Page 3
www.FleetSwimming.com www.FleetFirstSwimSchool.com
School is almost out and we
are about to start our summer
schedule. Without the physical
and mental drain of sitting in a
desk for 7 to 8 hours a day, the
summer ends up being a great
time to focus on training and
get some quality work in. Prac-
tices will occur more often, they
will be hard, and the coaches
will have expectations of the
swimmers. With the increase in
work load, it is important that
the swimmers are taking care
of themselves. Swimmers need
to make it a priority to properly
fuel their body, and give it ade-
quate rest and recovery time
during hard training. Below are
three things your swimmer can
do in order to maximize recov-
ery, and therefore maximize
their summer training.
First: fuel your body. Fueling
the body is simple: eat healthy
foods, and eat a lot of them.
Structure a meal
and snack plan.
The plan should
include 3 meals
plus 3 snacks a day.
Your meals need to
try and cover all the
food groups. The
more colorful your
meal is the better.
Home-cooked meals
made from fresh
ingredients are
much better than
the stuff made from
the boxed, pro-
cessed stuff, and
they are definitely better than
fast food. Your post-workout
snack should contain both car-
bohydrates and protein. This
will help refuel tired muscles.
Something like a peanut butter
on a whole grain bagel, with a
banana is great. Remember
that your post-workout snack
should be eaten within 1 hour
of your workout, and do not
skip this snack! Your post-
workout snack is a critical step
in the recovery practice. With
as much exercise that swim-
mers do during the summer,
it is important that they make
sure they are eating enough.
There are a lot of apps and
websites out there that will
help you keep track of your
calorie intake to ensure that
you are getting enough.
Second: stretch. Hard prac-
tice after hard practice will
cause any athlete to be sore.
Counter this by stretching or
using a foam roller on a daily
basis. Professional swimmers
have the luxury of getting the
occasional massage (which are
also great!), however a good
massage therapist can get pret-
ty costly. Foam rollers are a
cheap, one-time expenditure
and are a great way to target
sore spots, work out tight mus-
cles and increase flexibility.
Third: rest! This third one
seems kind of a no-brainer, but
you’d be surprised. In order for
the body to truly recovery, it has
to rest! Too often I’ll have an
athlete having a horrible morn-
ing practice, despite the fact
that they did not have after-
noon practice the day before.
When I
find out
that they
spent 8
hours out
on the
lake in the
hot sun
the day
before,
then were
up until
midnight that same night, well
it’s no wonder this kid is dying
right now! Now I’m not saying
you have to completely sacrifice
a social life this summer, but
you need to manage your time
well. You can hang out with
friends without spending 8
straight hours under the hot
Texas sun. Have
fun, go out and
do things, but be
smart and allow
enough time
during the day to
get enough rest.
There are many
of ways to help
ensure that you
are taking care of
yourself this sum-
mer, these are
just the easy and
important ones!
Manage your
time well, stay dedicated to
your diet and recovery tech-
niques, and you will be able to
handle the summer workload
like a boss. This will allow us to
be a champion at the end of
the season!
Coach Dustin: Taking Care of Yourself to Ensure Success This Summer
Page 4 Cy Fair Swim Club “Home of the Fleet”
“Manage your “Manage your “Manage your “Manage your
time well, stay time well, stay time well, stay time well, stay
dedicated to dedicated to dedicated to dedicated to
your diet and your diet and your diet and your diet and
recovery recovery recovery recovery
techniques”techniques”techniques”techniques”
www.FleetSwimming.com www.FleetFirstSwimSchool.com
Smoothies are a great choice
for swimmers because they
provide nutrient-rich carbohy-
drates to fuel muscles before a
workout and can rapidly replace
lost muscle glycogen after a
workout. However, with so
many choices of smoothies
found in specialty stores
(Smoothie King, Freshens, Jam-
ba Juice, etc.) to bottled
smoothies in the grocery store,
how do you choose? Here are
some tips to help you choose
the smoothie that will meet
your energy needs and won’t
sabotage your workouts.
1. Study the ingredient list to
check for real fruit or vege-
tables and/or fruit or vege-
table juice as the main
ingredients. Don’t be
fooled by pictures of whole
fruit or vegetables in the
advertising or on the pack-
age. The only way to know
if a smoothie has real food
is to look at the ingredient
list. Some smoothies list
“pear juice concentrate or
apple juice concentrate” as
the first ingredient, alt-
hough they claim to be
made from real fruit.
2. Smoothies can be healthy,
but many are sugar traps.
Fruit naturally contains
sugar but many smoothies
add sugar in the form of
fruit puree blends or in-
clude sherbet or frozen
yogurt which contributes to
added sugar. And, just
because the sugar is listed
as “organic” doesn’t mean
it is healthier. Sugar is
sugar. Remember that
“energy” is another word
for calories. All food gives
you energy because it is
broken down to provide
fuel. If smoothies were
called “calorie drinks” no
one would buy them, but
when the word “energy” is
on the label everyone
wants it. Energy can also
be a marketing code word
for caffeine or other stimu-
lants, like guarana or yerba
mate, so be careful when
choosing a smoothie that
claims to boost your ener-
gy. Don’t add the
“boosters” or “enhancers”
when ordering a smoothie
to avoid caffeine or even
possibly a banned sub-
stance.
3. Check the serving size.
Many smoothies come in 2
or 3 sizes and a 40-ounce
peanut butter power
smoothie can have 1400
calories. That might be OK
for a really tall, elite swim-
mer who spends his life in
the pool, but it is too much
for a pre-teen female
swimmer. Many smoothies
sold in the grocery store
fool you on portion size,
too. For example, many
smoothies come in a 16-
ounce bottle but the serv-
ing size is 2 servings per
bottle. So that 300 calorie
smoothie really has 600
calories if you drink the
whole bottle (and most of
us drink the whole bottle).
4. Learn to make smoothies
with simple ingredients.
The best smoothie I ever
had was at little smoothie
stand in Florida. The only
ingredients were banana,
strawberries and orange
sections blended with ice.
Cool, refreshing, bursting
with vitamins and miner-
als, and not too sweet. So,
dig out the blender in mom
or dad’s kitchen and exper-
iment with your favorite
flavors.
Smoothies can be a power-
house snack for a swimmer by
providing carbohydrate, vita-
mins, minerals and water, but
they can also be calorie bombs
that can sabotage your
workouts, so choose wisely!
Chris Rosenbloom is the sports
dietitian for Georgia State Uni-
versity Athletics and is the edi-
tor of the Academy of Nutrition
and Dietetics Sports Nutrition
Manual, 5th edition, 2012. She
welcomes questions from swim-
mers, parents and coaches.
Email her
at chrisrosenbloom@gmail.com
.
Article was originally published
on www.USASwimming.org on
April 16, 2013.
Nutrition: Top Tips for Choosing Smoothies
Cy Fair Swim Club “Home of the Fleet”
Smoothies
can be a
powerhouse
snack or
calorie bombs
that can
sabotage your
workout, so
choose wisely!
Page 5
www.FleetSwimming.com www.FleetFirstSwimSchool.com
By Chris Rosenbloom//PHD, RD, CSSD
Street Address 14654 Spring Cypress Rd.
Cypress, TX 77429
Mailing Address 11659 Jones Rd., PMB #351
Phone: 281-376-2372 Fax: 281-251-6160
Cy Fair Swim Club
“Home of the Fleet”
Mission Statement
To provide members and residents of the NW Houston area with the best quality swim
programs that develop the physical, athle%c and personal poten%al for all ages and levels.
This is accomplished through the following principles:
•••• Provide an environment where swimmers of all ages can reach their desired poten%al based
on a philosophy of “longer range development”.
•••• To teach all of our members the value, rewards and poten%al that aqua%c ac%vi%es provide.
•••• To provide a safe aqua%c environment for members of the team and the community.
•••• Provide coaches who are good role models for the purpose of goal se*ng, mo%va%on, a*-
tude, enthusiasm, morals and maturity.
•••• Provide an environment where coaches and athletes may establish realis%c goals and objec-
%ves and measure their progress against established standards as benchmarks for improve-
ment.
•••• Provide a link to the local community that improves the value of both to their members.
•••• Con%nued growth of the membership and as well as facili%es for training and development.
www.FleetSwimming.com
www.FleetFirstSwimSchool.com
Submit ar%cles and photos by the 25th of the month to
Fleet Communica%ons Coordinator toddhdavis@gmail.com
for considera%on in the next month’s newsle4er.
Jack Maddan, Head Coach & Elite Team Coach coachjack@fleetswimming.com Andrew Korda, Head Age Group, Senior & Gold Coach coachandy@fleetswimming.com Matt Hone, Lead Developmental Coach coachmatt@fleetswimming.com Dustin Myers, Elite Team Asst. Coach, Silver II Coach coachdustin@fleetswimming.com Maryanne Svoboda, Bronze II and Silver Teams Coach coachmaryanne@fleetswimming.com Camilo Orellana, Bronze I & Competitive Prep Coach coachcamilo@fleetswimming.com Alex Rayner, Junior Team & Competitive Prep Team coachalex@fleetswimming.com Ambar Fernandez, Bronze Team Coach coachambar@fleetswimming.com Jeff Carder, Copper Team & Pre-Competitive Team coachjeff@fleetswimming.com Chris Woolsey, High School Prep Coach coachchris@fleetswimming.com
Coaching Staff
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