2013 june newsletter

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. “


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


“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


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”


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 [email protected]

.

Article was originally published

on www.USASwimming.org on

April 16, 2013.

Nutrition: Top Tips for Choosing Smoothies


Smoothies

can be a

powerhouse

snack or

calorie bombs

that can

sabotage your

workout, so

choose wisely!

Page 5


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 [email protected]

for considera%on in the next month’s newsle4er.

Jack Maddan, Head Coach & Elite Team Coach [email protected] Andrew Korda, Head Age Group, Senior & Gold Coach [email protected] Matt Hone, Lead Developmental Coach [email protected] Dustin Myers, Elite Team Asst. Coach, Silver II Coach [email protected] Maryanne Svoboda, Bronze II and Silver Teams Coach [email protected] Camilo Orellana, Bronze I & Competitive Prep Coach [email protected] Alex Rayner, Junior Team & Competitive Prep Team [email protected] Ambar Fernandez, Bronze Team Coach [email protected] Jeff Carder, Copper Team & Pre-Competitive Team [email protected] Chris Woolsey, High School Prep Coach [email protected]

Coaching Staff

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2013 june newsletter