FAST Newsletter Volume 2 - Winter 2019 › wzasfast › UserFiles › Image › ...Flying Fish - Newsletter Winter 2019 Vol. 2 5 WINTER LIGHTS RESULTS: 200 Free Relay Girls 13&O: 3rd

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Flying Fish - Newsletter Winter 2019 Vol. 2

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Flying Fish Winter 2019 Volume 2

Introduction The Flying Fish newsletter is a platform that we will use to acknowledge our swimmers off deck by highlighting standout performances and accomplishments. The newsletter will also include fun facts about our sport, nutrition tips, coaches’ notes, coaches’ articles, upcoming events, and pictures of our athletes in action.

Our goal is to send out seasonal newsletters throughout each competitive year.

Congratulations to all swimmers on a great start to the long short course swim season!

Flying Fish - Newsletter

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• Dual Meet of Champs (Mesa): January 18 – 20 (Coyote/Roadrunner)

• SAC Winter Invite (Scottsdale): January 24 – 26 (all groups)

• Last Chance Meet (Sahuarita): February 1 (all groups)

• Lost Dutchman Invite (Chandler): February 14 – 17 (Qualifying)

• JO Championships (Phoenix): February 21 – 23 (Qualifying)

• Senior State (Mesa): February 28 – March 1 (Qualifying)

• Age Group State (Oro Valley): March 5 – 8 (Qualifying)

• Age Group SWAGR (Fresno, CA): March 19 – 22 (Qualifying)

• NCSA JR Nationals (Orlando, FL): March 16 – 22 (Qualifying)

• Upcoming Meets – Pg 2

• Coaches Notes – Winter Lights, by the Numbers – Pg 3

• Swimmer highlights & Standout Performances (High School State & Winter Lights) – Pgs 4-12

• New Team Records – Pg 13

• Nutrition Article – Pgs 14-15

• Swimmer Article – “10 Ways to be a Better Teammate” – Pgs 16-17

• Parent Article – “GAME – Get a Mental Edge” – Pgs 17-20

Contents

Upcoming Meets:

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Coaches Notes Winter Lights 2019: By the Numbers

• FAST Participants – 67 Girls & 43 Boys – Team of 110 Competitors • 2019 Team Overall Score = 4570 points – Most Points ever scored by FAST

o First 1st place finish @ Winter Lights – winning by a total of 2118 points o 2018 – FAST = 2008 points & 2nd Place Finish o 2017 – FAST = 3316.5 points & 3rd Place Finish o 2016 – FAST = 3099.5 points & 2nd Place Finish

• Out of 569 Individual Races, FAST had 471 Best Times = 85% Total Best Times • 20 New Individual Team Records • 3 Individual NCSA Junior National Qualifiers • 2 Relays Qualified for NCSA Junior Nationals [Boys – 400 Medley & 800 Free]

Based on these results, FAST had their best Winter Lights meet ever in our history!

Congratulations swimmers, parents, and volunteers. The coaches couldn’t be more excited about our teams’ results, we are thankful for all of those who helped make this meet happen, and excited for the future of Swimming @ FAST!

WELL DONE!

Continue scrolling down for group specific meet highlights!

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Swimmer Highlights & Standout Performances

High School State Championships:

Paige Housman (15-16) • 500 Free - 5:02.16 (-10.98) 1st Place! • 200 Free - 1:53.64 (-1.97) 2nd Place!

Gabriella Dean (17-18) • 200 Free - 1:59.38 (-3.23) 6th Place! • 500 Free - 5:21.54 (-4.37) 5th Place!

Cj Swiniuch (15-16) • 200 Free - 1:44.79 (-3.60) 5th Place! • 100 Fly - 52.54 (-1.86) 5th Place!

Rachel Stamer (15-16) • 100 Breast - 1:11.61 (-2.42) 5th Place!

Riley Stewart (15-16) • 200 IM - 1:54.18 (-2.76) 5th Place! • 100 Breast - 59.03 (-.90) 3rd Place!

Isaac Baesler (15-16) • 200 IM - 2:01.14 (-5.62) 8th Place! • 100 Fly - 54.02 (-2.49) 7th Place!

Vincent Ferrara (15-16) • 200 IM - 2:04.57 (-4.41)

Andrew Schou (15-16) • 200 IM - 2:05.68 (-2.78) • 100 Breast - 59.21 (-1.52) 4th Place!

Owen Litz (15-16) • 200 IM - 2:06.45 (-3.60) • 200 Free - 1:55.03 (-2.97)

Xander Pollock (17-18) • 50 Free - 21.65 (-.76) 6th Place! • 100 Free - 47.56 (-1.29) 7th Place!

Michael Kahn (15-16) • 100 Free - 49.48 (-1.17)

Grace Hueber (17-18) • 500 Free - 5:09.53 (-7.33) 5th Place!

Jessi Arneson (15-16) • 200 Free - 2:13.23 (-3.10)

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WINTER LIGHTS RESULTS:

200 Free Relay

Girls 13&O: 3rd Place - 1:43.54 (Julia Otto, Grace Hueber, Hannah Wu, Paige Housman)

Boys 13&O: 1st Place - 1:28.67 (Xander Pollock, Braden Hess, Isaac Baesler, Owen Litz)

Girls 12&U: 1st Place - 1:53.79 (Kaitlyn Prince, Jillian Beardsley, Ella Kwapich, Amber Janky)

Boys 12&U: 1st Place - 2:30.31 (Luke Weibel, Tyler Pearce, Ryan Jones, Azani Anderson)

Girls 10&U: 2nd Place - 2:47.41 (Gloria Bai, Sydney Albers, Phoebe Weibel, Grace Berndt)

3rd Place - 2:56.81 (Kailyn Lee, Taylor Basken, Eleanor Luecke, Grace Speidel)

Boys 10&U: 1st Place - 2:44.61 (Evan Gaither, Payton Hass, Jacob Nicolls, Tayson Middleton)

2nd Place - 2:58.66 (Ryan Patalsky, Daniel Moreno, Asandro Otero, Grant Page)

200 Medley Relay

Girls 10&U: 1st Place - 2:36.26 (Grace Speidel, Naomi Weibel, Gloria Bai, Dominique Jones)

Boys 10&U: 2nd Place - 3:12.96 (Jacob Nicolls, Evan Gaither, Ryan Patalsky, Daniel Moreno)

Girls 12&U: 1st Place - 2:11.77 (Jillian Beardsley, Ella Kwapich, Amber Janky, Kaitlyn Prince)

Boys 12&U: 1st Place - 2:10.93 (Jeffrey Wen, Luke Weibel, Andrew Litz, Carrick Montague)

Girls 13&O: 3rd Place - 1:54.22 (Paige Housman, Grace Hueber, Hannah Wu, Julia Otto)

Boys 13&O: 1st Place - 1:38.78 (Braden Hess, Andrew Schou, Xander Pollock, Riley Stewart)

2nd Place - 1:40.56 (Michael Kahn, Isaac Baesler, CJ Swiniuch, Preston Grandpre)

Sidewinder:

• 11 Swimmers

• 28 First Time Swims

• 18 Best Times

Sydney Albers • 50 Free - 51.30 (-8.58) • 50 Back - 55.89 (-1.73)

Taylor Basken • 50 Breast - 1:04.92 (-0.65) • 50 Back - 46.21 (-1.86)

Payton Haas • 50 Free - 52.86 (-2.25)

Elizabeth Ingle • 50 Breast - 1:14.97 (-5.01) • 50 Free - 1:03.02 (-5.37)

Ryan Jones • 100 Free - 1:49.03 (-4.35) • 50 Fly - 56.96 (-7.85) • 50 Free - 43.24 (-2.02) • 50 Back - 49.97 (-7.98)

Eleanor Luecke • 50 Back - 56.12 (-7.16)

Asandro Otero • 50 Free - 48.98 (-7.06) • 50 Back - 50.36 (-4.40)

Emily Prince • 100 Free - 1:46.79 (-8.59) • 50 Fly - 1:02.65 (-6.18)

Gila Monster:

• 15 Swimmers


• Over 60 Best Times!

• 1 new Team Age Group Record

Gloria Bai • 500 Free - 6:36.46 (-13.67) 1st Place!

10&U AGE GROUP TEAM RECORD! • 200 Free - 2:38.69 (-8.50) • 50 Breast - 42.71 (-3.24) 2nd Place! • 100 Free - 1:12.40 (-8.21) • 50 Fly - 35.44 (-4.06) 3rd Place! • 200 IM - 2:57.28 (-4.57) 2nd Place!

Flying Fish - Newsletter Spring 2017 Vol. 1

Grace Berndt • 50 Breast - 44.97 (-10.43) • 50 Free - 34.88 (-6.17) • 50 Back - 40.03 (-5.60)

Evan Gaither • 100 IM - 1:41.50 (-12.30) • 100 Free - 1:30.89 (-1.77) • 100 Back - 1:51.10 (-15.76) • 100 Breast - 1:50.59 (-6.37) • 50 Free - 35.91 (-9.72) • 50 Back - 44.03 (-6.13)

Dominique Jones • 100 Fly - 1:49.30 (-2.09) • 100 IM - 1:38.36 (-3.35) • 50 Fly - 48.89 (-2.82) • 50 Free - 38.01 (-1.99)

Kailyn Lee • 50 Back 47.04 (-4.52)

Tayson Middleton • 100 Free - 1:23.35 (-8.69) • 100 Back - 1:42.76 (-15.67) • 50 Free - 37.15 (-4.71) • 50 Back - 41.87 (-22.35)

Katherine Montague • 100 Free - 1:29.52 (-1.96)

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Daniel Moreno • 200 Free - 3:38.37 (-38.55) • 50 Free - 42.86 (-2.58) • 50 Back - 46.93 (-3.71)

Jacob Nicolls • 50 Free - 40.96 (-3.27) • 50 Back - 47.13 (-.50)

Ryan Patalsky • 100 Fly - 1:46.49 (-11.94) 2nd Place! • 100 Free - 1:25.14 (-4.52) • 50 Free - 37.80 (-1.03)

Chloe Sheehy • 100 IM - 1:28.68 (-27.76) • 100 Free - 1:15.25 (-27.90) • 50 Fly - 42.69 (-16.86) • 50 Free - 33.33 (-2.01) • 200 IM - 3:16.90 (-5.74) • 50 Back - 43.23 (-8.17)

Grace Speidel • 500 Free - 7:00.80 (-29.20) 3rd Place! • 200 Free - 2:38.75 (-11.02) • 50 Breast - 42.72 (-2.69) 3rd Place! • 100 Free - 1:13.46 (-4.94) • 100 Back - 1:21.38 (-2.04) 2nd Place! • 50 Free - 32.65 (-1.98) • 50 Back - 37.10 (-1.64) 1st Place!

Naomi Weibel • 50 Breast - 45.83 (-3.19) • 100 Back - 1:21.48 (-2.16) 2nd Place! • 100 Breast - 1:36.45 3rd Place! • 50 Free - 33.31 (-1.34)

Phoebe Weibel • 200 Free - 3:33.71 (-4.82) • 50 Breast - 1:01.43 (-6.33) • 100 IM - 1:50.15 (-4.26) • 100 Free - 1:38.54 (-3.77) • 50 Free - 43.29 (-2.62) • 50 Back - 46.73 (-2.58)

Rattler:

• 18 Swimmers



Annika Chulick: • 50 Back - 41.63 (-0.76)

Aaliyah Dunn • 50 Free - 37.61 (-2.35)

Larina Ferrara • 100 IM - 1:19.84 (-7.80) • 100 Free - 1:09.91 (-5.93) • 50 Fly - 37.21 (-1.94) 200 IM - 2:51.90 (-28.71)

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Amelia Finley • 200 Free - 3:01.79 (-4.60) • 50 Breast - 54.61 (-1.60) • 100 Free - 1:23.05 (-2.61) • 100 Back - 1:37.04 (-27.87) • 50 Back - 47.11 (-16.65)

Samantha Gaither • 100 Free - 1:12.63 (-7.55) • 100 Back - 1:23.56 (-12.74) • 50 Free - 31.91 (-3.69)

Katie Haas • 200 Free - 2:42.42 (-17.30) • 200 Breast - 3:02.12 (-8.70) • 100 Back - 1:22.21 (-4.39) • 200 IM - 2:54.07 (-6.61) • 50 Back - 37.68 (-3.52)

Emma Ingle • 200 Free - 2:54.00 (-11.46) • 100 Free - 1:19.87 (-7.64) • 100 Breast - 1:38.26 (-4.42) • 50 Free - 35.58 (-5.81)

Madi Johnston • 100 Free - 1:11.57 (-5.14)

Caitlyn Mansell • 200 Free - 2:59.93 (-30.70)

Tessie Marek • 50 Breast - 47.40 (-10.20) • 100 Free - 1:21.79 (-16.81)

Carrick Montague • 50 Breast - 40.27 (-47.21) • 200 Free - 2:26.36 2nd Place! • 100 Free - 1:04.81 (-3.16) • 500 Free - 6:26.04 3rd Place!

Victoria Page • 100 Back - 1:35.78 (-6.84)

Tyler Pearce • 200 Free - 2:47.92 (-5.24) • 100 Back - 1:26.82 (-3.72) • 50 Free - 34.16 (-1.09)

Daniel Pearson-Juarbe • 100 Back - 1:29.07 (-5.28)

Kyndel Smith • 100 Free - 1:12.20 (-2.23) • 100 Back - 1:21.60 (-4.16) • 100 Breast - 1:37.08 (-16.33) • 50 Free - 33.60 (-0.80)

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Scorpion:

• 20 Swimmers



• 4 New Team Age Group Records

Mikaela Adams • 100 Free - 1:07.14 (-1.85) • 50 Fly - 36.36 (-1.03) • 50 Free - 29.68 (-1.32) • 200 IM - 2:52.75 (-3.92)

Maisey Addison • 200 Free - 2:29.40 (-7.57) • 200 Back - 2:50.18 (-3.51) • 100 Breast - 1:32.58 (-3.15) • 200 IM - 2:54.64 (-6.10)

Jillian Beardsley • 200 Free - 2:20.98 (-2.89) • 500 Free - 6:26.87 2nd Place!

Leo Ferrara • 100 Free - 1:06.33 (-5.82) • 200 Breast - 2:52.35 (-27.65) • 100 Breast - 1:20.35 (-8.67) • 50 Free - 30.24 (-2.20)

Lane Gardner • 200 Free - 2:16.67 (-16.71) • 100 Free - 1:01.90 (-2.91) • 100 Back - 1:13.34 (-5.94)

Jade Gay • 200 Breast - 2:57.13 (-5.09) • 100 Breast - 1:17.14 (-6.01) 3rd Place! • 50 Free - 29.32 (-0.90)

Amber Janky • 100 IM - 1:05.41 (-1.66) 3rd Place! 11-

12 AGE GROUP TEAM RECORD! • 50 Fly - 28.38 1st Place! 11-12 AGE

GROUP TEAM RECORD! • 50 Free - 25.56 1st Place! 11-12 AGE

GROUP TEAM RECORD! • 50 Back - 28.77 (-3.41) 1st Place! 11-12

AGE GROUP TEAM RECORD! • 100 Free - 58.11 3rd Place!

Ellie Kortenkamp • 200 Free - 2:40.24 (-3.16) • 100 Free - 1:09.12 (-5.59) • 100 Breast - 1:24.24 (-2.24) • 50 Free - 31.04 (-2.15)

Ella Kwapich • 200 Free - 2:17.99 (-12.50) • 100 Free - 1:01.54 (-15.14) • 50 Breast - 37.22 2nd Place! • 200 Breast - 2:55.48 3rd Place!

Andrew Litz • 100 Fly - 1:06.73 (-1.35) 1st Place! • 100 Free - 59.11 (-1.58) 1st Place!

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Andrew Litz • 100 Fly - 1:06.73 (-1.35) 1st Place! • 100 Free - 59.11 (-1.58) 1st Place! • 50 Fly - 30.10 (-0.57) 1st Place! • 500 Free - 5:45.85 (-8.98) 1st Place! • 50 Back - 31.42 (-2.20) 1st Place! • 50 Free - 27.43 1st Place!

Marina Mansell • 200 Free - 2:10.05 (-7.68) • 200 Fly - 2:32.80 (-6.12) • 400 IM - 5:12.04 3rd Place!

Lucy Marek • 100 Fly - 1:04.36 (-3.54) • 200 Back - 2:26.95 (-3.58) • 400 IM - 5:23.31 (-21.01) • 100 Free - 59.98 (-2.75) • 100 Back - 1:06.56 (-5.23)

Sophia Moreno • 100 Fly - 1:32.72 (-6.52) • 50 Breast - 44.36 (-4.04) • 200 Breast - 3:37.35 (-17.68) • 500 Free - 7:02.28 (-15.80) • 50 Free - 32.78 (-0.97) • 50 Back - 38.22 (-0.97)

Ruben Padilla-Diaz • 1650 - 17:48.86 (-38.01) 2nd Place! • 200 Free - 1:52.73 (-9.13) 1st Place! • 200 Back - 2:03.97 (-4.94) 1st Place!

• 100 Back - 57.58 (-4.50) 1st Place! • 500 Free - 5:07.66 (-22.59) 1st Place! • 50 Free - 24.22 (-1.83)

Kaitlyn Prince • 50 Breast - 42.70 (-1.84) • 100 Free - 1:05.88 (-1.49) • 50 Fly - 36.17 (-2.22) • 50 Free - 28.93 (-0.72) • 200 IM - 2:59.56 (-5.39)

Ryan Stamer • 100 Fly - 1:09.64 (-9.88) • 100 Free - 54.57 (-2.28) • 500 Free - 5:34.67 (-15.15) • 100 Breast - 1:13.82 (-4.96) • 50 Free - 25.31 (-0.51) • 200 IM - 2:28.22 (-4.78)

Luke Weibel • 50 Breast - 36.22 (-2.22) 1st Place! • 100 IM - 1:11.92 (-1.82) 1st Place! • 200 Breast - 2:52.81 (-1.79) 1st Place! • 100 Breast - 1:18.87 1st Place! • 200 IM - 2:38.34 2nd Place!

Jeffrey Wen • 100 IM - 1:13.32 (-8.20) 3rd Place! • 100 Free - 1:07.88 (-4.08) • 100 Breast - 1:19.00 (-6.27) 2nd Place! • 50 Free - 30.23 (-0.55) • 200 IM - 2:48.09 (-3.45) 3rd Place!

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Jaden Wu • 200 Back - 2:19.47 (-6.27) • 400 IM - 5:05.43 (-8.31) 2nd Place! • 100 Back - 1:06.20 (-1.28) • 500 Free - 5:58.51 (-14.96) • 200 Fly - 2:28.24 (-3.35) 3rd Place! • 200 IM - 2:26.28 (-9.29)

Gavin Yewell • 200 Free - 2:28.24 (-6.68) 3rd Place! • 100 IM - 1:22.54 (-4.67) • 100 Free - 1:08.91 (-2.71) • 50 Free - 32.51 (-0.97)

Roadrunner:

• 21 Swimmers



Jessi Arneson • 1650 Free - 20:37.32 (-16.95) • 200 Breast - 2:50.78 (-6.82)

Arnav Arravalli • 100 Free - 57.17 (-24.84) • 100 Back - 1:07.12 (-7.29) • 50 Free - 25.87 (-4.12)

Samuel Bai • 200 Free - 2:11.73 (-4.79) • 200 Back - 2:29.22 (-8.91) • 100 Breast - 1:16.37 (-2.21) • 50 Free - 28.08 (-0.72)

Auston Collings • 200 Back - 2:31.36 (-3.26) • 100 Back - 1:07.31 (-3.14)

Ella Dean • 100 Free - 57.29 (-3.37)

Kylie Echols • 100 Fly - 1:09.11 (-2.76) • 200 Back - 2:32.91 (-13.47) • 100 Back - 1:07.53 (-3.54)

Emma Fricke • 100 Free - 1:02.68 (-3.77) • 100 Back - 1:13.78 (-5.16) • 50 Free - 29.07 (-5.73)

Andrew Ingle • 100 Back - 1:06.84 (-11.53) • 50 Free - 25.40 (-1.12)

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Amelia Moreno • 200 Free - 2:14.02 (-7.32) • 200 Back - 2:28.09 (-12.10) • 100 Free - 59.82 (-2.21) • 100 Breast - 1:12.73 2nd Place!

Liza Morrison • 100 Free - 1:00.59 (-2.93) • 500 Free - 5:56.04 (-10.61) • 50 Free - 28.87 (-4.95)

Ashi Otero • 200 Free - 2:18.80 (-4.89) • 100 Free - 1:02.00 (-3.77) • 100 Back - 1:14.48 (-9.26) • 100 Breast - 1:23.78 (-3.47)

Whitney Pearce • 100 Fly - 1:17.13 (-3.49) • 200 Back - 2:39.86 (-3.08) • 100 Breast - 1:20.69 (-3.06) • 50 Free - 27.90 (-0.90) • 200 IM - 2:38.46 (-6.15)

Linae Ryan • 100 Free - 1:00.39 (-1.28)

Julianna Schrader • 200 Free - 2:25.76 (-8.86) • 500 Free - 6:57.02 (-2:20.37)

Joelle Smith • 100 Free - 1:13.34 (-32.04) • 100 Back - 1:23.16 (-37.36)

Rachel Stamer • 100 Free - 57.42 (-2.67) • 200 IM - 2:21.62 (-6.74)

Shane Webb • 200 IM - 2:35.02 (-6.15)

Michael Xia • 200 Breast - 2:44.67 (-2.60) • 100 Back - 1:13.22 (-6.84) • 100 Breast - 1:13.14 (-2.62) • 50 Free - 27.08 (-0.83)

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New Team Records

• Gloria Bai (9-10 Girls) o 500 Freestyle – 6:36.46

• Amber Janky (11-12 Girls)

o 100 IM – 1:05.41 o 50 Butterfly – 28.38 o 50 Freestyle – 25.56 o 50 Backstroke – 28.77

• Paige Housman (15-16 Girls)

o 50 Freestyle – 24. 41 o 100 Freestyle – 52. 77 o 200 Freestyle – 1:53.27 o 500 Freestyle – 5:01.19 o 400 IM – 4:37.58

• Braden Hess (15-16 Boys) o 100 Backstroke – 54.80

• Riley Stewart (15-16 Boys)

o 50 Freestyle – 21.79 o 100 Freestyle – 48.04 o 200 Freestyle – 1:42.97 o 500 Freestyle – 4:41.47 o 100 Breastroke – 59.03 o 200 Breastroke – 2:07.82 o 100 Butterfly – 52.73 o 200 IM – 1:54.18 o 400 IM – 4:10.46

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TheBestNutritionAdviceOftenBeginswith'ItDepends'ByChrisRosenbloomPhD,RDN|Monday,July15,2019When you ask a dietitian a simple question you want a simple answer, but you are more likely to hear, “it depends.” There is a good reason for that answer because dietitians look at a person’s eating pattern, workout intensity, and duration for the entire day week, or competitive season, not just a snapshot of the day.

Recently, a young swimmer emailed me to say that he works hard at his land-based and pool training but not so much on his nutrition. He asked three simple questions, but as you will see the answer is, “it depends.”

Question 1: What is a good pre-work out meal in the morning?

Answer: It depends on how much time there is between eating and your work out. Swimmers are encouraged to eat something in the morning after an overnight fast because their liver glycogen (carbohydrate stores) can be nearly depleted. Breakfast can also prevent hunger, which can be distracting, and can provide carbs for working muscles especially if stores were not replenished from the last workout. If there is only an hour before workout, aim for 0.45 grams of carbohydrate per pound of body weight. For a 150-pound swimmer that is about 65 grams of carbohydrate, the amount found in a 6-ounce carton of fruited yogurt and a slice of toast.

If you can’t eat breakfast before practice, eat 30 grams of easily digested carbs such as a small banana, 16-ounces of sports drink, or small energy bar to help improve performance for a long pool workout. However, not all energy bars are the same; study the ingredients and avoid those that are high in protein, fiber, or sugar right before a workout. Or, go for the energy bar “bites” or ½ a bar to get energy without ingredients to slow you down.

Question 2: What are some good snack options to eat throughout the day?

Answer: It depends on if you are eating regular meals, as in breakfast, lunch, and dinner, or you are a grazer, eating many small snacks throughout the day. Swimmers should time their snacks to complement their activity or recover from training. And, while there is room in your diet for “junk” foods, try to make your snacks count by giving you needed nutrition. Good snack choices include fruit (fresh, frozen, dried, canned, or in a pouch), peanut butter and fruit spread sandwiches, trail mix with nuts and dried fruit, an energy bar that delivers more quality carbs and fiber than sugar. Snacks can also be a good way to boost hydration; think of milk, hot chocolate, or soup to deliver both nutrition and extra water.

Question 3: What are some post-practice strategies for recovery?

Answer: It depends on your training or competition cycle; if you will be having a hard practice the next day, start recovery as soon as possible after getting out of the pool. Right after a glycogen draining workout your muscles are most receptive to taking up the carbs and protein from food. We call that the “window of opportunity,” so a carb-protein snack is a good choice. Low fat chocolate milk, string cheese and crackers, pretzels and hummus, chickpea snacks, or cereal and milk are all fine recovery meals.

How Important is Sleep for Swimmers? Nutrition Article

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Question 3: What are some post-practice strategies for recovery?

Answer: It depends on your training or competition cycle; if you will be having a hard practice the next day, start recovery as soon as possible after getting out of the pool. Right after a glycogen draining workout your muscles are most receptive to taking up the carbs and protein from food. We call that the “window of opportunity,” so a carb-protein snack is a good choice. Low fat chocolate milk, string cheese and crackers, pretzels and hummus, chickpea snacks, or cereal and milk are all fine recovery meals.

If, after a hard workout, you are going to take a day or two off, then don’t worry about recovery foods, just eat your usual meal.

Of course, your smartest nutrition strategy is to work with a registered dietitian who specializes in sports nutrition to personalize a plan.

Chris Rosenbloom, PhD, is a registered dietitian nutritionist who has provided nutrition information to coaches and athletes for over 30 years. She welcomes questions from swimmers, parents, and coaches at [email protected]

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By Olivier Poirier-Leroy

Being a great teammate is more than just being a good person. By being an awesome teammate, you help create a culture that fosters excellence for everyone in the pool (including yourself). We’ve all had those teammates whose positivity is infectious. Who cheers on the superstars and the little kids? Who is there to listen to you when you stumble, and throw you a high-five when you crush your PB? There is no reason that swimmer cannot be you. Here are 10 ways to be a better teammate:

1. Help with the equipment (without being asked to) No one likes swimming without lane ropes, backstroke flags, or the digital clock. And yet most swimmers seem to equally dislike setting them up. Don’t wait for coach to yell at you to do it. And don’t sulk your way out of doing it simply because you helped out last time. The faster the equipment is in and out of the pool the quicker you can get on with the rest of your day.

2. Help out with the younger kids. Believe it or not, the kids in the groups below you look up to you and your swimming awesomeness. You already know this; you remember the awe and awkwardness that came with the first time you trained with the older group. Spend some time with the younger kids on the team, it’ll form a bigger impression than you realize on them.

3. Be positive in the midst of a hellish set. We’ve all been there—the swim practice that is so ludicrous, so impossible, so shoulder-numbingly tough that it’s hard not to lapse into grumbles and complaining. Do yourself and the rest of the group of the lane a favor and keep it to yourself. Be the guy or gal who helps the rest of the lane by being supportive and encouraging instead of bringing them down.

4. Follow the intervals properly. Is there anything more infuriating than swimming in front of someone who you absolutely know is leaving early off each wall? You spend the rest of the rep trying to put distance on them (which may turn out to be a training advantage as it forces some extra effort out of you) and silently fantasizing about unleashing a vicious down-kick the next time you feel them riding your toes.

5. Set the example in the lane. It’s crazy how much the actions of others end up influencing us. If the three swimmers ahead of you are pulling on the lane rope, pulling in from the flags on kick sets, and generally keeping loose standards, it becomes pretty easy for you to slip down the slope as well. If, on the other hand, everybody kicks all the way to the wall, keeps their fingers off the lane rope, and does the sets.

10 Ways to be a Better Teammate

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6. Be the first to cheer. I get it, not everybody is a natural-born cheerleader. There are always those swimmers on each team that can bellow, whistle, and recite all the team’s cheers at a moment’s notice. For you introverts giving a simple “Go get ‘em!” to your teammate as she heads over to the ready room can give her that little bit of wind in her sails. Similarly, get up and cheer for the swimmer that is in lane 8 of the B-final just as you would for the swimmer in lane 4 of the A-final.

7. Stop complaining. It’s exhausting training with the athlete that complains about everything, who is constantly asking for easier intervals, who doesn’t like the main set, who doesn’t want to do the tough sets. If this is you, stop sulking. The bad body language that comes with complaining will actually make you swim worse, so all you are doing is doubling down on a poor performance.

8. You keep your squad accountable to one another. Being able to call out a teammate on a lackluster effort is a fine art; too tough and you isolate them, too soft and they laugh it off. Being able to constructively point out a shoddy effort or attitude can be challenging, but good teammates make each other better, even if that means having to call them out on their shenanigans once in a while. 9. Goals! At the beginning of the season you and your squad sat down and wrote out some goals both individually and for the team. Being a part of a teammate’s pursuit for excellence in the sport—and having them being willing to open themselves up to you about what they want to accomplish—is a privilege. Support and push your teammates to encourage their and the team’s goals.

10. Swim outside your bubble once in a while. With most teams’ swimmers of various disciplines invariably cluster. The distance swimmers go off to the animal lane to not be seen for two and a half hours. The sprinters do their blast efforts together. The breaststrokers do their thing, and so on. As a result, things can get a little cliquey. When you have the chance take it to expand your bubble a little bit and spend time with the other swimmers on the team.

Olivier Poirier-Leroy is a former national level swimmer and the author of the books YourSwimBook and Conquer the Pool. He writes all things high-performance swimming, and his articles were read over 3 million times last year. His work has appeared on USA Swimming, SwimSwam, STACK, NBC Universal, and more.

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GAME – Get a Mental Edge

Courtesy of Jennifer Lager, Psy.D. via Julia Galan / Swim Spire

As the weather cools and the leaves change colors, kids and parents all over the country are back in the full swing of school and practice routines. Youth athletics can be a very time consuming, stressful, and expensive endeavor. Parents are an essential component in the success of a child-athlete, but they can also be a toxic element. The fine line that parents walk between involvement and respectful distance can be difficult to navigate. Done well, parents of athletes can help their children have fun, bolster esteem, and have valuable learning opportunities which will serve them well in life. Done poorly, parents of athletes can inadvertently end up damaging their relationship with the child, cause low self-esteem, and deter the child from developing a lifelong enjoyment of physical activity or sports. Contrary to some beliefs, being an overbearing sport parent is unlikely to lead to a successful and motivated athlete. A very small percentage of children participating in sports will receive college scholarships, go to the Olympics, or play a sport professionally. Ask most parents and they will say that their priority is to raise a well-adjusted, resilient, healthy, and happy child. Here are 7 of the best approaches to being a sport parent that will help accomplish this goal while at the same time encourage your child to achieve as an athlete.

1. BE A GOOD ROLE MODEL

Many studies have found that children internalize their parents’ approaches and attitudes. If you badmouth your child’s coaches, teammates, opponents, and officials, this will undermine his or her ability to have positive experiences in the sport. And it is those positive experiences that will lead to intrinsic motivation, which helps athletes of all ages and skill persist even when the going gets tough. This persistence often translates to a willingness to put in the training required for long-term success. Being a good role model for your child will help him or her gain those positive experiences that are so necessary for developing serious commitment to the sport.

2. LET YOUR CHILD BE A PART OF THE DECISION-MAKING PROCESS

It’s a well-known fact that when kids make their own choices and set goals for themselves, they tend to become more invested in them. Letting a child make informed decisions about how much weekly training to do, having them determine their pre-race routines, and allowing them to notice how they felt about a practice or meet can help maintain their motivation.

3. REMEMBER YOUR JOB

Don’t lose sight of your job as a parent, which is to have a strong relationship with your child and promote the development of their essential life skills, including

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3. REMEMBER YOUR JOB

Don’t lose sight of your job as a parent, which is to have a strong relationship with your child and promote the development of their essential life skills, including resiliency, self-regulation, decency, and positive esteem. It must be clear to your child that his or her worth and lovability are unrelated to athletic performance. You can accomplish this by making sure to maintain positive emotional connection (which means not being critical, angry, threatening, distant, or punitive, even after a poor performance). This does not mean giving inauthentic praise, but does involve listening more than talking and being empathic to his or her feelings. Sport parents make incredible sacrifices for their kids, and it is important to focus on the fact that these sacrifices should be made so that your child can develop and master skills, not so that you yourself receive something tangible in return (e.g. a scholarship, or the pride of having a “star athlete” as a child). Guilt and threats have been shown to provide short term results in terms of motivation, but are ineffective in the long term. Instead, communicate to your child that you believe he or she can succeed, and encourage him or her to set goals and make choices that can lead to growth (see #2).

4. DEFINE SUCCESS DIFFERENTLY

Seeing success as being simply about winning is short-sighted. Help your child focus his or her improvement and mastery of skills (i.e. process) versus the results of his or her efforts (i.e. winning or losing, outcome). Encourage competition against one’s own potential versus against others. Research has shown that process-based focus promotes the intrinsic motivation that is necessary for long-term success and sustained enjoyment of the sport. You can help your child develop this skill through intentionally giving feedback about a meet or practice that addresses the quality of their efforts to swim to the best of his or her abilities versus being better than someone else. For example, rather than asking your child if he or she won, ask what they did well, what they learned, and if they had fun.

5. KEEP IT IN PERSPECTIVE AND HAVE FUN

It is a well-established fact that athletes need to enjoy their sport to continue to perform well and avoid burnout. Parents need to help their children develop realistic views of what participating and winning/losing in sporting events mean. In the moment, it can feel almost like “life or death”, and you will hear commentators use all kinds of extreme, catastrophic language when discussing a game. Recently, I was watching a professional tennis match on TV, and something happened that led one of the players (who was losing the match) to genuinely smile and laugh. She was having fun, even as she was losing a match that affected her career and her livelihood! There is room for fun at every level of sport, and it is essential. If the pros can have fun, our youth athletes certainly can, too.

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6. KEEP YOUR EMOTIONS IN CHECK

Since you are human, you won’t be able to avoid all the pressures and emotions that commonly occur in supporting a youth athlete. As your child moves into more elite and competitive athletic settings, these feelings are likely to increase. However, just because you feel something does not mean you have to act on it. Use your support network to assist you in dealing with strong feelings that could lead to “toxic” behavior without exposing your child to them. Being consistent and intentional about monitoring yourself can allow you to be the supportive and mature sport parent you desire to be and a wonderful role model for your child.

7. STRIVE FOR BALANCE

Balance is an elusive state, but one worth thinking about as the parent of an athlete. Obviously, elite athletes are dedicated to their sport and it will take up a large percentage of their time and energy. However, it is important to see things other than athletics as valued parts of the child’s identity rather than as “desirable, but okay to forego”. It is important that a child’s identity and self-esteem are derived from multiple sources, not just their athletic success. Otherwise, this unidimensional sense of self can allow the successes and failures that are unavoidable in sport to entirely define your child’s self-worth. Valuing other aspects of life such as academics, time with family and friends, and other hobbies allows for a healthier mindset and an emotional safety net for your child during the setbacks in their athletic pursuits.

ABOUT JENNIFER LAGER

Jennifer Lager, Psy.D., is a Clinical Psychologist and mental coach who helps athletes improve their mental game in multiple sports including swimming, tennis, golf, figure skating, and gymnastics (to name a few). She is the owner of GAME- Get A Mental Edge, a performance enhancement business based in McLean, VA.

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