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2010-2011 Handbook
(You
may Download a Copy of the Handbook Here)
Table
of Contents
ABOUT TEXAS GOLD GEORGETOWN
QUICK START FOR PARENTS AND SWIMMERS
EXAS GOLD
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Welcome to Texas Gold Georgetown and the world of swimming! Our program, the Aquatics of Georgetown, encompasses two competitive swim programs: a youth/age group program, Texas Gold Georgetown and an adult program, Aquatics of Georgetown Masters. Texas Gold Georgetown is a satellite team that joins Texas Gold North, located in Wells Branch near Pflugerville, at competitions for a larger, stronger competition team. Our swimmers, coaches, parents, and our community are all proud of our accomplishments. Whether it's swimming to stay in shape, or swimming for the rewards of competition, there's a place for you in one of the AG programs.
We are pleased that you have shown an interest in our program and
we have prepared this handbook for you. Inside you'll find information
about team objectives, registration and fees, swim meets, parent
and swimmer responsibilities, workout groups, annual events and
much more. We hope that it will answer many of the questions you
may have about our organization. Because the world of competitive
swimming can be confusing at times, and somewhat overwhelming to
new swimmers and their families, we want to help in any we can.
TEXAS GOLD GEORGETOWN
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Every human being has a certain potential in every activity they do. Our focus is to help our athletes to meet their maximum potential as a swimmer by providing all the necessary opportunities achieve this. This is achieved through the building of self-confidence, presenting a healthy, competitive environment, and fine-tuning stroke technique with cutting edge drills for specific skills for efficiency and injury prevention. We want our swimmers to achieve their highest ability in this sport, whatever the level of ability may be.
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What we expect to become in the next three years:
Texas Gold Georgetown will achieve excellence through individualized growth and team unity by providing quality leadership and instruction. We maintain a safe team environment where every swimmer is encouraged to build friendships, work hard and have fun in the process of their development. We provide the motivation and discipline necessary to develop self-esteem, resulting in a winning experience.
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TheTexas Gold Georgetown Coaching Staff and
Administration will realize the vision by providing the following:
• Appropriate levels of instruction and emphasis, presented
in a timely and sequential manner, for the athlete's overall career
development.
• Continual improvement of coaches' knowledge and swimmers'
skills.
• Synthesis and modification of ideas within the swimming
community that are the most important to the direction and development
of the team.
• Identification of membership needs and satisfaction of such
needs through individual development.
•
Recognition of swimmers' achievements.
• Creation and preservation of a team environment that includes
harmony, communication and fun.
• Stimulation of growth and retention of membership.
• Improved visibility within the community.
• A code of conduct, code of ethics and safety policy.
• A financially stable organization.
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The Texas Gold Georgetown participates in a
multi-level competitive program within USA Swimming and the South
Texas Local Swimming Committee (LSC). We attempt to provide challenging
and success oriented competitive situations for swimmers of all
ages and abilities. The following policies outline our philosophy:
• We emphasize competition within oneself. Winning ribbons,
medals and setting records is not our main concern. The individual's
career development is our primary concern.
• Sportsmanlike behavior is of equal importance to improvement.
Whether at practice or at meets, the value of team spirit, respect,
responsibility and determined effort are all examples of behavior
praised by the coaching staff.
• Swimmers are prepared, then encouraged to compete in all
swimming distances and strokes. This promotes versatility and encourages
swimmers to explore their potential in the wide range of events
offered in competitive swimming.
• Swimmers are guided into, and encouraged to participate
in, meets that the coaches select as the appropriate challenge for
each individual. Gold swimmers, and their families, should plan on
attending competitions at least every six weeks.
• Swimmers are taught to set realistic, yet challenging goals
for meets. These goals are then related to practices in an attempt
to best direct training efforts.
• Swimmers are nurtured within the sport so that they are
willing and able to do their best through ten years of swimming,
not just be the best at ten years old.
• We believe that complete mastery of the strokes is the ultimate
swimming goal. In pursuit of this quest, long-lasting technical
perfection is emphasized prior to transitory strength development.
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The job of the Head Coach is to supervise the
entire competitive swim program. The complete Gold staff is responsible
for providing a superior environment for competitive swimmer achievement
and opportunity, swimmer retention and progression, and team pride
and satisfaction for all age and ability levels.
The Texas Gold Georgetown Coaching Staff is dedicated to providing
a program for youngsters that will enable them to learn the value
of striving to improve oneself-"to be the best you can be."
Therefore, the coaches must be in total control in matters affecting
training and competition.
• The coaches are responsible for initially placing swimmers
in ability lanes. This is based on the ability level and age of
each individual. Once assigned to a group each youngster is encouraged
to complete the developmental skills within their group in order
to advance to the next level. Upon completion of the advancement
requirements, and when it is in the best interest of a swimmer,
he/she will be placed in a more challenging training group.
• Sole responsibility for stroke instruction and the training
regimen rests with the Texas Gold Georgetown Coaching Staff. Each
groups' practices are based on sound scientific principles and are
geared to the specific goals of the group.
• The coaching staff will make the final decisions concerning
which meets Gold swimmers may attend. The coaching staff also makes
final decisions concerning which events a swimmer is entered into.
• At meets, the coaching staff will conduct and supervise
warm-up procedures for the team. After each race the coach will
offer encouragement and/or constructive criticism regarding the
swimmers performance. (It is the parent's job to offer love and
understanding regardless of their child's performance.)
• The selection of relay team members is the sole responsibility
of the coaching staff.
The coaching staff is constantly updating and improving the Texas Gold Georgetown program. It is the swimmers and parents' responsibility to make the most out of the excellent opportunity this program provides towards success in swimming.
The Texas Gold Georgetown coaching staff is individually registered with USA Swimming. USA Swimming places stringent requirements on coaches by requiring current CPR certification, Coaches Safety Certification, Community First Aid and Safety Certification, while passing a national background check and satisfying certain education requirements.
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We're glad you've joined us. This section of
the manual is a basic introduction to the Texas Gold Georgetown
team and to swim meets in general. The following section is for
parents and covers things in much more detail. So take a few minutes
here at the beginning of the handbook and learn more about the Texas Gold Georgetown!
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Swimming doesn't require a lot of fancy, expensive gear. To enjoy the program, you will need a cap, goggles, a practice swimsuit, fins, buoy, kickboard, and a pair of paddles (for ages 9 and up). See Lane Four Swim Shop for your equipment needs. Texas Gold families receive a 10% discount.
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There is some equipment you absolutely need to
have, although it isn't a great deal and it isn't very expensive.
The most important item you'll need when swimming with Texas Gold Georgetown is a swimsuit. The suit you're probably comfortable wearing at the pool or beach won't do the job for the athletic swimming required in our workouts. Those baggy suits cause lots of drag; you won't be able to swim as fast. The straps of girls' suits with a "U" back can come off your shoulders. We will have team training suits available for purchase. You'll also want to have a "racing" suit. We will have a black team competition suit, which should be worn at meets only. You may choose to purchase an advanced suit, such as the Speedo Fastskin, but these should be worn only at championship meets and are meant for older, physically elite swimmers.
Swim goggles are vital. The water in the pool is conditioned with
chemicals and when it becomes unbalanced, your eyes can get irritated.
You don't have to buy expensive goggles since they do get misplaced
or forgotten. Writing your name on the strap with a ballpoint pen
provides a better chance of having yours returned. You should adjust
your goggles so they are tight enough to keep out the water but
not so tight that your eyes bulge out and you get a headache. There
are many different designs. Check out the goggles on the kids who've
been on the team for a while. Ask questions. It's a good way to
get to know other swimmers. Sometimes though, what works for one
swimmer won't work for another due to the different ways faces are
shaped. When trying a pair on for sizing, hold them on your eye
sockets without the head strap on. Gently press them into your orbitals.
If they make a slight suction then you have a good fit. Always choose a pair of goggles that allow peripheral vision, so you may be able to see the lane lines and your competitors while swimming without turning your head to look.
If you have long hair swim caps are a necessity as well. Caps help control your hair and keep it out of your eyes. Texas Gold Georgetown swim cap is black with a large “GOLD” logo on it. There are two types: silicone and latex. The silicone caps are thicker and more flexible, as well as more durable, but some swimmers with a lot of hair find the latex caps stay on better. These are very helpful at swim meets. With lots of swimmers in the water it allows the coaches to identify you when racing. All swimmers at competitions must wear a cap at swim meets, and it must be a Texas Gold team cap.
You'll also need a towel. A large absorbent bath towel like the
one you take to the beach is a good investment. In fact, several
large towels and/or a "Sammy" are a good idea, particularly
at meets.
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Those of you who practice year around, or who go to many outdoor swim meets, may want to invest in a Texas Gold parka. You'll probably see these around the pool. Parkas with the embroidered team logo generally cost around $130. You may order one at any time.
Swim bags to hold towels, wet swimsuits, snacks, games, and all
the other stuff you'll take to swim meets are also available.
A set of sweats, lined with PolarTec or equivalent fleece, is also
helpful. These stay warm even if they're wet. Many local outdoors
stores or mail order houses sell these types of warm-ups. We have
a team warm-up suit available at Lane Four Swim shop.
Records books are a great idea. They are almost always available
from any vendor at swim meets. A records book will help you see
your improvement as you swim in meets. It's encouraging to watch
your times drop over the course of a season.
Label everything you own. During the course of workouts or the confusion
of swim meets things get lost - important things like parkas and
swim bags and towels and goggles. Write your name on everything.
A phone number is a good idea because it makes contacting you easier
and more likely.
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The Texas Gold Georgetown swims in a city-operated neighborhood
pool. The Village is a six lane heated outdoor facility. The temperature
is maintained from 78-82 degrees. All parents and spectators are
not permitted to be on deck during practice times.
Texas Gold Georgetown Pre-Senior and Senior Teams utilize an indoor competitive pool owned by SU for our afternoon practices, and occasionally in the mornings during bad weather days. All parents and spectators must sit in the stadium seating area upstairs. The rest of the facility is off limits to anyone with our program unless you have acquired an SU pass.
Our morning practice teams, afternoon developmental teams, and evening masters teams will utilize the Georgetown Recreation Center indoor natatorium. The water temperature is maintained between 81-82 degrees. There are locker rooms with showers available. All members must adhere to the Recreation Center rules and regulations, but are not required to become a member of the facility. Each GOLD member must display a photo ID card issued by the Recreation Center that will indicate "Swim Team Only."
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Senior Swimmers will have 3 morning sessions, and 5 evening sessions to choose from, with Saturday morning practices when available. Senior Swimmers will be required to attend 5 practice sessions (non-high school swimmers) and 8 practice sessions for high school swimmers (practices with your high school team count as a practice session). Pre-Senior swimmers are eligible to swim at any of the evening sessions and Saturday sessions. Tues/Thurs/Fri 5:30-7:15AM, Mon-Thurs 5:15-7:30PM, Fri 5-6:45PM, Saturday 7:45-10AM.
Our advanced swimmers have 5 sessions to choose from during the week. The practice time will be 5:30-7:00PM Monday-Thursday, 5-6:30PM Friday.
At the coaches’ discretion, a beginner swimmer may be placed in the Developmental Group. The Developmental Group will have 4 sessions during the week to choose from. The practice time will be 4:15-5:30PM.
There is a 15-minute time allotment for stretching and dry land exercise, and all swimmers are required to be ready to swim after this. Late arrivals may not be permitted to swim that practice. Please see the monthly calendar for the most accurate schedule for each of the practice teams. Practice teams WILL be consolidated when space allows.
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Workouts are held Monday through Saturday at The Village Pool and Waltzell Natatorium in Georgetown. Workouts happen in all weather conditions except for electrical storms. For outdoor swimming, the wind chill must be above 35 degrees. Sometimes there will need to be changes in practice schedules or in the pools you'll use. These changes are announced via email and/or posted on the AG Hotline (512-246-7491). Save this number as you will need it for daily and weekly practice schedule updates.
Workouts are designed by the coaches to teach and enhance swimming
techniques, endurance, and speed. The principles of specificity,
progression and overload are the basis for planning seasonal, weekly
and daily practices. Various training aids are used for this purpose
such as kick boards, pull buoys, hand paddles and fins. Sets of
drills that involve kicking, swimming, and pulling in all four strokes
are taught. The coaches try to make each workout both interesting
and challenging. The coaches use every opportunity to respond to
each individual's effort with equal reinforcement and praise. Swimming
improvement is a process of adaptation, refinement and progression.
Our staff works hard at practices providing the instruction necessary
to learn basic skill acquisition. From that point repetition is
encouraged en route to the following level, where the next skill
is introduced and the cycle continues.
Bring a swimsuit, goggles, a towel, and something warm to wear after
practice. Using the right fluid replacement drink can counter the
affects of dehydration that occur while swimming longer sessions.
The coaches recommend that you bring a water bottle to practice.
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To establish a distraction-free environment that encourages progression
and development, all Texas Gold Georgetown swimmers will be expected
to:
• Do each exercise exactly as described in the dry land program.
• Be on deck ready to begin stretching, dry land or swimming
practice at the scheduled starting time for each session.
• Conform to the following practice rules:
1. Check goggles and cap before practice starts.
2. Swim every set without stopping during a lap.
3. Do legal strokes from wall to wall.
4. Do streamlined legal turns on all strokes.
5. Begin each repeat on time and finish at the wall.
6. Perform all sets and drills exactly as instructed.
7. Do not hang or sit on lane lines.
8. Listen attentively during coach's instructions.
9. Always put equipment back in its proper place.
10. Avoid vulgar, profane or derogatory language.
11. Say something positive to a coach or teammate every day.
In addition to the above responsibilities, Texas Gold Georgetown
swimmers should follow these guidelines as well:
• Attend all required events.
• Let your coach know when you must miss a practice.
• Wear a team cap, if you wear a cap, to all "team"
events and meets.
• Support the coach and your teammates.
• Compliment those around you and be aware of their efforts.
• Establish goals and train yourself to achieve them.
• Show your competitors the respect they deserve.
• Stay informed of club events, happenings and meets.
• Make sure handouts and announcements given out at the pool
get home.
• Treat swim meet officials with respect; if a problem arises,
talk to your coach.
• Work hard and enjoy the benefits that the team has to offer.
• Follow the program your coach has outlined.
• Have fun and enjoy swimming!
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Swim meets are a fundamental part of the Texas Gold Georgetown experience. Although not everyone swims at every meet,
almost everyone participates in one or two meets during the course
of each season. Our annual swim meet schedule is published at the
beginning of the season, and is updated periodically. It includes
a list of all the meets our team is encouraged to attend. The Head
Coach selects these meets. Each meet is identified by the category
of swimmers it serves. Since there are many different types of meets,
it is important that you know in which divisions your child is eligible
to compete. Their eligibility corresponds to their categories of
accomplishment. Use the National Motivational Time Standards to
determine the level of your child's times. When selecting a meet
keep in mind that "B-A+" meets are open to all level swimmers
with "B" or better qualifications. (See Page 17 “Time
Standards”)
Your first meet will take some preparation. Your coach will help you select an appropriate meet. The meet schedule will list who is eligible to swim at which meet.
As always, your coach is a terrific source of information about meets. There will probably be a discussion at your workout about upcoming meets. You may also see an item about a meet in your email updates. The time just before or after workouts is the perfect opportunity for these kinds of conversations. So ask your coach for help in selecting your first meet.
You choose your events, not your coach. Enter the events you feel
comfortable swimming. If you don't think you have the breaststroke
kick down yet, or you think 50 yards of butterfly is too much, don't
enter them. You'll have other meets to get those times. Choose the
strokes and distances you feel comfortable swimming. If your group
has been practicing 400 IM's all month prior to the meet, then plan
on entering it.
Every meet publishes an information sheet including the order of events.
The "List of Events" lists each event in the order in which the events will be swum. Each event is given a number. Girls' events have odd numbers while Boys' events have even numbers.
After you have selected the events you want to swim you're ready to fill out the entry form. I will normally email you the meet information. This will help you to complete a “meet entry form,” available at the pool or on our website. You will turn in this sheet either at the pool or send by email. Fees will be added to your monthly statement, so there is no need to submit separate payments. When submitting your entries via email, include the swimmer’s name, event number, the distance, and name of the event.
Get a good night's sleep before your first meet. Your day will begin
early and there will be a lot going on. If you're alert and rested,
you'll be better able to cope with all the confusion and have a
better experience. Before you climb into bed, get all your equipment
together so you don't have to run around looking for in the morning.
Here's a brief checklist of what you should have:
Your team competition and training suits.
Texas Gold Georgetown swim cap (you get this from your coach).
Lots of towels (one for every event and one for after warm ups).
Warm clothing for staying warm after your events (especially in
winter).
A water bottle and food ready for the next day.
Your first meet can be confusing, so let's go through the entire
process from the time you arrive at the site to the time you leave.
Swim meets are unusual events because there are long stretches when
you don't do anything. Then there are confusing times while you're
getting ready to swim followed by the very intense times when you
finally get to compete. You need to be ready for each of these.
The long boring periods can be easily filled with a book, homework,
or a video game. Card games are big. So is just hanging out with
your friends. The point is, you'll have to find a way to keep yourself
entertained while other events are going on. You also want to conserve
energy. Playing catch is fine. Dribbling a soccer ball 12 times
around the swim complex is not.
If you arrive at the meet and discover that you've forgotten something
vital, there's frequently a solution. Virtually all meets have a
commercial retailer who sells suits, swim caps, goggles (the most
frequent casualty of faulty memory or misadventure), and other swim
accessories. They all take major credit cards and cash. They've
saved the day many a time.
Remember to permanently mark everything you take with your name
and phone number so there's some chance that it can be identified
if it's turned into the meet's lost and found.
The first thing you'll do when you arrive is to check in with the
coach. You may need your USA Swimming card. Girls' events are always
odd numbers (1,3,5...), while boys' events are always even (2,4,6,8...).
Boys and girls never swim in the same events. There will probably
be a pen available to write your event numbers on your hand. Keeping
track of your events to swim is one of the hardest things you'll
have to do at the meet. So write those event numbers where you'll
be able to see them. Make sure your parents have them too!
You or your parents should pick up a program. The meet program lists
all the events that will be swum, lists the names of the swimmers
and their entry times, and sometimes gives a very approximate time-line
for when events will be starting. Programs usually cost less than
$5.00 and cover the entire meet. You should look in the program
to find your name listed under the events you know you've entered.
If you do not find your name in an event you expected to swim let
your coach know immediately.
When you arrive, look around the pool area for the Texas Gold Team Area, which may also include our teammates from Texas Gold North. Staying with your team is always a good idea. It makes it easier for the coaches to find you, should the need arise. And getting to know the other team families is very worthwhile since most of them have swim meets down pat and can offer you lots of good advice.
First, you should arrive in plenty of time to warm-up. You will
be notified of the entire meet schedule. Work with your parents
to plan your morning routine accordingly. You may want to come to
the pool with your swimsuit on under a set of warm-ups. At Team
Championship meets the Texas Gold Georgetown arrive at a prescribed
time, check-in, and then stretch together before the water warm-up.
The purpose of these warm-ups, which last 30 to 45 minutes, is to
raise the temperature of your muscles and loosen your joints for
the swims to come. They also let your body remember the feel of
the water, get you accustomed to foreign pools and put your mind
into a swimming mode. After you've warmed-up, dry off and work to
stay warm.
Some facilities are large enough to offer warm-up lanes throughout
the meet. You should arrive early enough to get in the warm-up swim,
and then, if it is more than 90 minutes before your first race,
or between races, you should warm up again. Your coach will give
you guidance on what you should do.
Warm-ups can be confusing. At the start of warm-ups there aren't
many swimmers in the pool. But the pool becomes crowded very rapidly.
To keep people from being hurt there are rules for warming-up.
Enter the water feet first. This is always the case at every USA
meet you'll ever attend. The only time you'll dive into the pool
is during your race and while practicing starts during the warm-up
period.
No horseplay is allowed. You'll soon see that there are lots of
swimmers and many of them may be both bigger and faster than you
are. If you're goofing-off you can be swum over and hurt either
yourself or another swimmer.
Circle swim as you do in your workouts. That means staying next
to the lane lines and not swimming down the center of the lane.
Watch out for others but don't assume they are watching out for
you.
Listen to the marshals and the officials. The marshals are meet
workers who are responsible for safety. You must follow their instructions.
Officials in our LSC are dressed in white shirts and blue trousers
or skirts. They are also responsible for safety. If you don't obey
the officials, the Head Referee can disqualify you from swimming
in the meet. The people who run the meet take safety very seriously;
so listen when they talk to you. It's for your own safety.
When about 45 minutes remains in the warm up period the officials
will open up one or two lanes as "pace lanes." These are
the lanes that run beside the outer edges of the pool. If you are
swimming in one of these lanes and a marshal or official tells you
it is now a pace lane you should carefully move into the next lane.
Pace lanes are controlled by the coaches and are typically used
by older and more advanced swimmers. Pace lanes are not as crowded
as the other "general warm-up" lanes because the swimmers
who are using them are going nearly all-out.
About a half-hour before the end of warm-ups the officials will
open up one or two lanes as "diving lanes" or "sprint
lanes." These lanes are always swum in one direction only:
away from the starting blocks. If you are in one of these lanes
when a marshal or official tells you to leave, you should immediately
swim away from the starting blocks and climb out of the pool at
the other end. Then you can re-enter one of the general warm-up
lanes. You should never enter or leave a sprint lane or a diving
lane by going under the lane lines. You'll want to practice your
racing dive even at your first meet. So, after you've warmed-up
you should find one of the AG coaches that is standing by the starting
block in a sprint lane. There will be a line of swimmers waiting
to stand on the block and several coaches who will be starting them.
Wait in line until it is your turn on the blocks. You'll step up
and your coach will tell you what to swim and then say, "Go"
or whistle as the starting signal.
The meet is organized into events. The events are paired into a
girls event and then a boys event for a given stroke and distance.
So Event 1 might be the girls' 200 yard freestyle for ages 17-18.
Event 2 will be the same event for boys. The order of events is
listed in the meet sheet and in the program. At this point you should
have your event numbers written on your hand. But what heat do you
swim in? You look at the program and there's a list of swimmers
and times. You find your name (probably down near the bottom of
the list and possibly with "No Time" written after it),
but there's no heat number. So how do you know when to swim? The
answer depends on the kind of meet you go to.
It's up to you to keep track of the progress of the meet and show up behind the timers of your assigned lane in plenty of time. If this is your first meet, and/or you entered with a "NT”, or “No Time", you will probably be in the first heat or two. You'll need to pay attention to the event before yours to know when it is going to be your turn. If you're not there, they may call your name a few times and then disqualify you. You'll be marked as a "no-show" and the penalty may be an automatic disqualification from your next event. So it's important to be there, ready to swim, before your heat is called.
Okay, it's your first race. Let's walk through the steps you'll
go through at every meet you'll swim as an Texas Gold Georgetown
Swimmer.
After you get your heat and lane assignment go talk to a GOLD coach.
The coaches record this information so they can observe and evaluate
you during your race. In hectic moments, if you're wearing a "GOLD"
cap you'll be seen much easier. The coaches will give you specific
reminders about your swim before the race. This is the time when
the mental part of the race should have already begun. You should
start thinking about what the event is and how you are going to
swim it, right from the starting signal. See yourself doing a great
start, racing quickly and correctly, and doing all legal strokes
and turns. Make sure that you go to the bathroom before you swim
and that your swimsuit, cap and goggles are all on properly.
Things start to go fast after you find out where you're going to
swim. You'll need to keep close track of the meet's progress. For
example, if you're in Event 11, and they are swimming Event 10,
you should be standing behind the timers of the lane you've been
assigned to. There will be lots of other swimmers there as well,
many from other teams. As you stand there, watch what's going on.
You'll need to have a towel with you, and something to help you
stay warm while you're waiting. See how the Starter gets people
ready to swim and watch how kids stand up on the blocks before the
race.
A few heats before yours, you should slip out of any extra clothing
and have your goggles ready. You don't have to have them over your
eyes, but you should at least have them in your hand. When the heat
just before the one you're going to swim has left the blocks and
is in the water the Starter will often call the next heat forward
to stand behind the starting blocks. They do that to make sure that
everyone is present. The Starter and Referee will look down the
lanes and see if there are any missing swimmers. If any are missing,
they'll call for them by lane number. Sometimes there's a bit of
confusion and there are two swimmers for a lane. The Referee and
the timers will help sort this problem out. If it happens to you,
be ready to give your name and the event and lane assignment as
you remember them. If you are the person in the wrong lane they'll
point you to the correct lane - don't worry about it, you were there
in plenty of time to sort out the problem in advance, weren't you!
"Event 23, heat 1 - step up please." The Starter is the
official holding the microphone standing by the table full of equipment.
Another official is standing next to the Starter and that's the
deck Referee.
You should step onto the starting blocks. Make sure your goggles
are firmly in place, and stand with your feet anywhere except at
the front of the block.
There will be a whistle - it's the Referee's signal to the other officials that the course is clear and an event is about to start. It's also a signal to the Timers to reset their stopwatches. When the whistle blows the Starter is now in control of the race. If you are not behind your block at the time of this whistle, you may be disqualified from the race. The Starter then blows the whistle a second time, indicating to you to get on the block, and then tells the distance and stroke that you are going to race. "One hundred yards, Freestyle." The final words you will hear are, "Take your mark." Upon hearing this, drop down right away into your starting position. Once in this position, you are not allowed to move, you must remain motionless, or you will be charged with a false start and disqualified. You're now ready for the starting signal to begin your race just as you've been coached in practice.
Swim as well as you can, just like in practice. There will be officials
at each end of the pool watching all the swimmers to make sure all
the rules are followed. You may not notice them, but they are there.
After you've swum your race climb out of the pool and ask the timer
with the stopwatch what your time was. After a few races you'll
know what your best times are. It's a thrill to beat your own best
time.
After you race you should warm-down immediately, if possible. Unlike
warm-ups there are probably only a few lanes for warm-downs. Warm-down
becomes increasingly important as swimmers mature physically. It's
an important time to help pump blood through the muscles, getting
rid of the chemicals that cause fatigue. It's also a good way to
let go of the intensity that was needed for a good effort. Stay
out of the way of older swimmers who may swim their warm downs faster
than you can swim going all out! Continue warming-down until your heart rate and breathing has returned to normal, however long that may be (usually more than twice the distance than you raced).
After warming down, find your coach again who will then review your
performance with you and offer suggestions for your next swim. These
brief moments are invaluable to swimmers in that the coach has an
immediate, clear picture of the race and can communicate important
pointers for improvement. Sometimes after disappointing races a
coach won't say much about the swim, since the swimmer already knows
how they feel. They may just offer necessary encouragement and save
the technical evaluation for the next practice session. Each swimmer
is different and coaches are always trying to find the best way
to communicate with each one. What works for one swimmer may not
be the best interaction with another. At meets coaches are trying
to reinforce the same plans and strategies developed during practices.
This requires consistent one-on-one communication. To keep the interaction
more meaningful to the swimmer it is best if the parents do not
accompany their children to the pre- and post talks with the coaches.
It is beneficial for the child to learn to interpret and express
the coaches’ advice back to their parents, rather than for
the parents to interpret it to their swimmer.
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Registration with the Aquatics of Georgetown (Texas Gold and AGM) is not transferable from one swimmer to another. Payment of registration fees and completed forms are mandatory requirements before any swimmer may enter the water.
Aquatics of Georgetown fees are paid monthly. Fees for the month must be received within 5 days of the start of a month. It is the responsibility of each family to complete and return their payments in a timely manner. Either mail them to the Aquatics of Georgetown, Attn: Dale Huggins, 1005A S. Mays, Round Rock, TX 78664, deposit your check in the Incoming Box at the pool, or you may pay with a credit card with PayPal, directing your payment to “dale@swimgeorgetown.com”. (Additional fees apply. See <PAYMENT> webpage for details.) A late fee of $10.00 will be assessed to payments that are not received or postmarked by the 5th day of the month. Statements will be EMAILED towards the end of the month for fees incurred during the month, and for the membership fee for the upcoming month. Please notify Coach Dale in writing at this time if there are any changes to your membership.
Swimmers whose dues are not current will not be allowed to swim. Before a swimmer's participation at workouts is prohibited, a member of the Aquatics of Georgetown Board or staff will notify his or her parents.
USA Swimming fees are separate from Texas Gold training fees. This fee is non-refundable and provides for national membership and secondary insurance coverage. NO SWIMMER MAY BE IN THE POOL WITHOUT A CURRENT U.S.A. REGISTRATION. For insurance purposes, this rule is absolute and may not be over-ridden by any Aquatics of Georgetown administrator. For new USA swimmers, membership cannot be finalized until a copy of your birth certificate is received.
There are no refunds for fees paid. In the event that a swimmer
must be out of the pool for two consecutive weeks or longer due
to medical reasons, a credit for time lost can be can be given to
future dues. Credits will NOT be allowed for non-medical reasons.
To cancel your membership with the Aquatics of Georgetown (Texas Gold or AGM), simply notify Coach Dale IN WRITING by the 5th day of the upcoming month, as to not incur the $10 late fee in addition to the monthly fee. Your USA Swimming membership will remain active throughout the season, and you may rejoin at any time without additional registration fees.
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Monthly dues are the lifeblood of running the Aquatics of Georgetown Swim Programs. We employ a paid professional coaching staff to administer our program and rely on the continuous receipt of member dues to meet our contractual obligations. It is our intention to keep the current dues structure intact through 2011.
Age Group Swimmers:
FUNdamental, Advanced, andPre-Senior Teams:
FUNdamental Team (1.25hr) $65/mo
Advanced Team (1.50hr) $80/mo
Pre-Senior (1.75hr) $95/mo
Senior Team $110/mo
USAS Annual Membership $67 each
Annual Team Membership $60 per family
Annual Team Membership $40 per family if not participating in fundraiser
Concession donations will no longer be required!!
Masters Swimmers:
Masters Team Unlimited
Masters Quarterly Unlimited
Masters Punch Card good for 6 sessions
USMS Membership full year Jan-Dec
Annual Team Membership |
$65/Mo
$175/qtr
$50/card
$37 pay online
$60 per family
|
Masters Swimmers will be responsible for keeping their USMS registration current. You will not be permitted to swim without a current USMS registration. Registration is completed online. Upon completion of your USMS registration, you will forward your USMS ID card to Coach Dale.
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Our expenses are not covered purely by the parents.
The team will conduct fund raising activities throughout the course
of the year to support its operations.
All Texas Gold Georgetown families are required to participate in our fundraising efforts. We will have a Swim-A-Thon early this Fall, and we ask each member to raise a minimum of $40 in pledges or you may simply donate that amount. If you are unable to participate or register after we conduct the fundraiser, then there will be an additional $40 Fundraiser Fee per swimmer.
Our swim program is entirely volunteer operated. Our team won't work unless every family finds a way to give some time to helping with team operations. We host 2-3 swim meets in Georgetown, and your help is imperative in order to make the meet a success.
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You'll notice that meets are designated as "B" or "B-A+"
or Unclassified level contest. The letters and titles refer to the
time standards that are used to place swimmers in terms of how fast
they swim. As you become a better swimmer your times will improve
and you'll find yourself shifting from one standard to another.
USA Swimming publishes the time standards, called National Age Group
Time Standards – Top 16 based, every four years. The times
are also included as a part of the programs for swim meets.
The B time standard is usually the one you'll reach first. It is
a measure of time and competence in the performance of that stroke.
Achieving a B time at a swim meet indicates a correct execution
of complicated stroke technique. The AG coaches spend a great deal
of time encouraging participation at this level.
It is a very big step when you achieve an "A" time. In
addition to the correct performance of a particular stroke, you
have also achieved a speed only a limited percentage of swimmers
can perform. Like "B" times, each age group has its own
list of "A" times. Swim meets designated "B"
or "B-A+" will award a new "A" time if it is
so announced in the meet sheet.
There is a much smaller gap between "AA" and "A"
as compared to the wide one between "B" and "A".
You often need an "AA" time to compete in a Trials and
Finals format meet.
South Texas Swimming, Texas Swimming Association, and USA Swimming develop cuts for various championship meets. B, BB, and A Champs are the South Texas championships where all teams in South Texas compete and TAGS is the Texas state championships. The major American swim meets, Sectionals, the National Championships and the US Open, have entry time standards of their own. Making one of these times is difficult and exceptional. It takes a great deal of work, dedication, and talent. Members of the Senior and National teams who wish to compete at these swim meets must have times faster than these published times.
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Good parental support is the foundation of a
successful swim program. Parents are needed in many areas for the
club to function efficiently. Parents of GOLD swimmers are asked to
take an active role in helping the swim team. This includes serving
on committees, helping at meets, fundraising and social activities.
Everyone has something to offer. Below are some guidelines that
will help you and your swimmer.
• Keep yourself informed by reading all publications from
the club, especially this handbook. Check your email, file folders
and come into the Pool occasionally to read the Team Bulletin Board.
• Volunteer your time at the swim meets we host. It takes
the whole parent membership to put on successful meets. We want
our swimmers to be proud of the job their parents do. When attending
meets hosted by other clubs, volunteer to help by being a timer.
• If you have a special skill and are willing to volunteer
that skill to the club, please let us know. Previous officiating
experience, computer and graphic arts skills are always needed.
• Support the coaches and the team with a positive attitude.
• See that your swimmer gets the proper rest and maintains
a well-balanced diet.
• BE POSITIVE. Help your child look beyond today and towards
his or her goals. Accentuate the positive and eliminate the negative.
However, don't exult too loud or long over great results. That could
signal your child that he/she can best earn your love through sports
success.
• BE PATIENT. Swimmers develop at different paces, but all
swimmers need time. No matter how your child seems to be doing in
comparison to other swimmers, don't push. When he or she is ready,
the big improvement will come. When they get in a slump, as all
athletes do, they won't need any extra help feeling poorly about
their performances.
• Never "bug" your swimmer about his or her swimming.
It will only irritate your child. Leave it to their coach to dissect
the reasons why his/her performance isn't up to par.
• Please make sure that your swimmers arrive to all practices
and meets on time. If your child is late, they will not benefit
from proper warm ups and/or miss receiving important communications
from their coach.
• BE A FOLLOWER, NOT A LEADER. Your swimmer will perform as
well as he or she wants to, not as either you or the coaches want.
• Let your child dream big dreams. Big dreams, whether they
come true or not, often lead to diligent and disciplined practice
habits and to giving full attention to a coach's instructions. Use
Olympic-size dreams to make gentle points about the work habits
of high achievers.
• Encourage your child to play other sports at young ages.
Experience shows that pre-teen age group swimming success is short
lived. Ultimate swimming success at the highest levels stems from
a wide foundation in "motor programs". Of all the American
Swimming Olympians, only Janet Evans was nationally ranked as a
10-Under.
• Although swimming has strong individual elements, your child
is, most of all, part of a TEAM.
• Teach your child the difference between critical instruction
and negative instruction.
• The single most important thing you can do for your child
is to help develop a strong sense of sportsmanship and positive
self-image. With your help this will be swimming's best benefit
to your child.
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Consider the pool deck a classroom. Would you interrupt a classroom
teacher in the middle of a lecture? If a coach is not talking to
the swimmers, they are thinking, watching and analyzing. If you
need to ask questions, please wait until practice time is over and
the swimmers have left the pool. The coaching staff will be glad
to talk with you when they can give their full and undivided attention.
(If a coach thinks he can and must talk with you during practice,
they will speak to you first.)
We want your child to relate to his/her coach as soon as possible
concerning swimming competition, technique and training. The better
the relationship and bond between swimmer and coach, the better
the results will be. When parents interfere with opinions as to
how the child should swim it causes considerable confusion as to
whom the swimmer should listen to. The coach's job is to develop
the athlete. Their basic tool of evaluation is congratulations or
criticism based on performance. The parent's job is to grow a healthy,
functional individual with strong self-esteem. This will develop
out of the type of unconditional love that doesn't become confused
by sports performance.
If you choose to watch our practice sessions, you may do so from
the bleacher area at Southwestern or from the covered area at Village
Pool. Parents are not allowed on the pool deck close to the swimmers.
Avoid the urge to talk, signal, wave to or admonish your child while
he/she is in a practice. If you notice a problem, talk to their
coach about it at a later time. Avoid timing your child during practice.
The repeat times are something for the coach and the child to discuss.
If your swimmer has a poor workout, offer encouragement for them
to swim better at the next one.
Meets and events are selected to benefit your child and the team.
Consult your Yearly Meet Schedule to determine which contests to
plan for. For entry and lower level swimmers whose practice emphasis
is on technique up to 3 meets in 5 weeks is acceptable. As the emphasis
turns to more training at practices, then swim meet participation
should be reduced. Back-to-back meets are allowed, but not encouraged.
As swimmers reach higher levels coaches plan practice cycles around
meets with consideration given to training preparation and meet
recovery. Please do not enter your swimmer in a meet without consulting
them first. Enter swimmers in events that they have been training
for. If your swimmer has not been attending practices regularly
leading up to a meet, there is no purpose in entering them in the
1650 just because the rules allow them to swim a 5th event. Enter
them in the 1650 because they tell you that their distance training
in practice is coming along really well. Never scratch your child
from an event without their coaches’ knowledge.
Anything worthwhile usually means sacrifice and hard work. Avoid
complaining about the practice schedule your child logs every day.
When your child needs to be at morning practices during the school
year, wake up earlier than they do to get them ready. Make your
swimmer realize that you will support them in every way.
Above all, communicate. If you question any aspect of the swim program,
please make an appointment and discuss it with a coach.
Parents should allow their children as much autonomy as possible
at swim meets. Except for entry level swimmers, parents should not
escort their children to the coaching area at a swim meet. Experienced
swimmers should report independently to the coach before and after
each race.
Parents should avoid discussing their child's performance with the
coach at a swim meet. Usually the coach is too busy coaching and
watching other athletes to carry on a discussion with parents in
the coaching area. Try to watch other swimmers on the team and get
an idea of where they are improving or what seems to be common strengths
or shared skills. Avoid talking to other parents about only what
your child is doing well in. Never offer cash or elaborate gifts
for swimming successes. This will only make your child fearful of
failing.
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Summary of May 11, 1998 talk given by: Vivian
Ugalde, M.D., Asst. Professor, U.C. Davis, Dept. of Physical Medicine
and Rehabilitation.
Dr. Ugalde presented general information for swimmers in the areas
of Cramps, Shoulder Overuse, Knee Injuries, Foot and Calf Problems
and Training. In addition to the above topics, she also stated that
individuals with on-going physical concerns should see a Sports
Medicine Therapist. Don't rely on yourself, or your coach, for injury
diagnosis and treatment. Long-term physical problems must be treated
individually by a specialist with particular knowledge of prognosis
and therapy.
They are common, yet aggravating, factors in swim training, occurring
after and during training because of extreme fatigue or unaccustomed
exercise. They also arrive after strong, sustained contractions,
such as Plyometrics. More often in swimming they're a result of
dehydration or an electrolyte and mineral imbalance. Drinking a
good sports drink at practice is the best defense against both these
factors. A good sports drink is one that provides replacement liquids
containing potassium and calcium.
Common areas of cramping for swimmers occur in the quadriceps, calf
and foot. Simple stretching should ease the tightness quickly. Depending
on the location, your coach can suggest specific stretches to provide
relief.
A good, old-fashioned side ache that occurs in the diaphragm can
be relieved with rhythmic, relaxed breathing done slowly and calmly.
If possible, you can also wrap your hand around your side and gently
squeeze the diaphragm back into the correct position.
This problem occurs more often at higher levels of swimming and
correlates directly with the amount of yardage swam per day. About
80% of college men and 50% of college women surveyed admitted to
some type of shoulder problem in their careers. Besides repetition
of motion, the next biggest factors in shoulder injuries are improper
technique, flexibility imbalances and strength imbalances.
Shoulder overuse results in pain, typically in front of the shoulder
and over the deltoid muscle insertion spot. Further pain occurs
with overhead activities (swimming arm recovery) and reaching and
pulling activities (swimming arm propulsion).
Due to the repetitive overuse, microscopic tears occur in the muscle
fiber, causing adhesions to be formed as mini scar tissue is created
for healing purposes. This on-going irritation to the muscle causes
swelling in the Rotator Cuff. This loss of space soon begins slamming
bone against tissue and painful impingement results. Besides impingement
of the Rotator Cuff, other diagnoses include: Rotator Cuff Tendinitis
and Tears, Bicepital Tendinitis, Labral Tears and Sprains, as well
as Shoulder Joint Separation and Degeneration.
Treatment of Shoulder Overuse begins with a modification of the
activity; yardage can be cut in half and primary strokes can be
rotated. Technical errors can be pinpointed and flexibility, through
stretching, can be better balanced. (Helpful shoulder stretching
exercises are included on the next page.) Balanced strengthening
of the Shoulder Rotators in the weight room or with stretch bands
is beneficial also. Long, slow warm-ups and icing after exercise
are routine treatment factors. If after radical changes in training
on the advice of a Sports Medicine Therapist, no improvement results,
then further treatment includes Anti-inflammatory medication, injections
and surgery.
The majority of knee injuries are caused by Breaststroke. Novice
and highly competitive athletes can develop knee problems. Improper
technique and training overuse are both associated the problem.
The #1 diagnosis is Medial Collateral Ligament Stress Syndrome.
This has a higher rate of occurrence in women, particularly those
who are flat-footed. There is also general kneecap pain felt sometimes
as the result of inactivity or repetitive use.
Prevention is the key in this area. Have your coach critique your
kick motion looking for unusual or unnecessary motions. The best
defense in preventing knee problems is stronger quadriceps muscles.
Again, as with Shoulder Overuse treatment, alternating strokes in
practice, reducing the amount of training yardage, and even taking
a short break from swimming can produce successful results. Including
an adequate warm-up and gradually increasing intensity are preventative
factors as well. Treatment includes icing after practice and simple
drop-squats for strengthening. (See your coach for a demonstration.)
Knee curls in the weight room are also helpful.
It is common for the flutter kick to irritate tendons in front of
the ankle, particularly with fin work. If this happens, follow the
above recommendations: ice, stretch and strengthen. Exclude kicking
for a short while, perhaps wrapping the ankle for reinforcement,
and return gradually to kicking work.
To achieve gains in strength, aerobic capacity and performance,
you must overload your training systems. The bones, muscles and
joints must be subjected to increasing stresses. However, Quantity
is not the same as Quality. A gradual progression of exercise yields
optimal training. There is a genetic limit to training. The ability
to process oxygen, and the percentage of fast and slow muscle fibers
is determined at birth.
There have been a few, but controversial, studies done on ideal
yardage for swimmers. Not surprising, but mature sprinters have
been found to do better on 5,000 yards/day, than on 10,000 yards/day.
Top
Summary of May 20, 1998 talk by: Dr. Liz Applegate,
Professor at U.C. Davis, Nutrition Dept; Author, Lecturer and Magazine
Contributor.
Dr. Applegate began by presenting basic information on the causes
of fatigue. She suggested that Lack of Sleep, Overtraining and Improper
Fuel Replacement are the main reasons all humans feel fatigued.
Together and separately they are the biggest culprits in poor athletic
performance.
Poor sleep the night before a competition or consistent bad night
sleeps leading up to an event can cause fatigue. Sleep is important
because it is the time when actual physical growth occurs and tissue
recovery from daily activity takes place. The number of hours needed
for rejuvenation is age-dependant.9 yrs 10 1/4
10-11 yrs 9 3/4
12 yrs 9 1/4
13+ yrs 9
16-20 yrs 8-9
Severe feelings of fatigue can also be the result
of overtraining and/or lack of necessary recovery time. The Overload
Training Principle applies in sports up to the point when non-adaptational
stresses begin. When your body is overwhelmed, it breaks down. It
is here that an individual monitoring system is essential. Taking
your Basal Heart Rate is the simplest way to evaluate the affects
of training. First thing in the morning, before leaving the bed,
take your pulse to determine your BHR and record it. Doing this
several times a week, particularly on Mondays after time off, will
provide an accurate measure of fitness. If you're experiencing overload
stresses that your body isn't recovering from (due to a lack of
sleep, perhaps) then your BHR will increase noticeably as a result.
The immediate remedy is to reduce the work intensity at practice
and allow your body to repair itself.
Like any diverse subject with multiple ingredients, Dr. Applegate
stressed the need for moderation in the food diet. Overeating, undereating,
and preference eating can cause immediate and long-term problems.
Children of all ages need a good diet for many reasons: to supply
energy for exercise for other activities, as a source of nutrients
for growth and development, and as a framework for future health.
Studies show that males continue to grow into their 20's and women
can continue to create body fat into their 20's.
Energy equals calories. The body needs calories for energy and it
can only come from food intake. Correct fuel provides proper energy.
If enough calories aren't provided, then proteins, which should
be used for tissue development, are detoured and used as energy
replacement.
Daily caloric needs are age and activity dependent. A 4-10 year
old needs 36 calories per pound of body weight (1,000-3,000), and
a teen needs 1,600 to over 4,000. Teenagers in hard training routines
can require up to 6,000 calories per day. Maturation and menstruation
are additional factors in the caloric intake equation.
Everyday the body needs:
• 3-4 servings of yogurt/milk and other calcium-rich foods.
• 6-11 servings of bread, cereal, pasta and other grains.
• 5 or more servings of vegetables and fruit.
• 2-4 servings of protein rich foods such as egg, meat, poultry,
fish and cooked beans.
CALCIUM requirements from the FDA were increased in '97. It's now
recognized that decreased calcium intake over a lifetime leads directly
to the onset of osteoporosis. By increasing the calcium intake at
younger ages, it's the same as saving for retirement. You'll be
better prepared for later life. Estrogen helps calcium get into
the bone. Women that have late or delayed menstruation may experience
delayed bone development and thus require extra calcium.
GREEN LEAFY VEGETABLES provide fiber and calcium, but the calcium
contributions are minimal compared with dairy sources.
GRAINS provide fiber and many other healthful dietary ingredients.
Breakfast cereals are excellent sources of fiber contributing to
healthy intestinal tracts, particularly when combined with milk.
FRUITS AND VEGETABLES should become your food choice to think of
first. They are both high in carbohydrates and fiber. Though the
fiber is indigestible, it is highly beneficial in lowering the risk
for older age-related diseases, constipation and hemorrhoids. Fiber
requirements for ages under 20 is roughly your age + 5 to equal
the needed grams per day. Over the age of 20 simply include 25 grams
of fiber daily. In addition to providing excellent energy from carbohydrates,
fruits and vegetables also supply vitamins, minerals and special
phytochemicals needed for growth and health. Always include a variety
of these items for good vitamin intake.
PROTEIN is the building block of growth and high in many essential
ingredients including Zinc, fiber, vitamin B and more. Dr Applegate's
Top 10 list is: 1) Tuna, 2) Lentils and rice, 3) Nonfat yogurt,
4) Clams, 5) Lean beef, 6) Skinless chicken breast, 7) Pinto beans
& tortillas, 8) Salmon, 9) Dark turkey meat and 10) Tofu &
baked potato.
FAT is a necessary ingredient in any diet. Fat carries flavor and
provides energy, but is slow to digest. It can remain in the digestive
tract for up to 72 hours after it's eaten. There are 3 types of
fat associated with cooking. Saturated fats are the bad ones. They're
the ones that hold their shape at room temperature. They do provide
pure energy but at the risk of elevated blood cholesterol levels.
Mono-saturated fats, from avocados, olive, canola and peanut oils
are healthier for your heart and blood pressure. Polyunsaturated
fats are the ones that are more liquid, providing essential fats
for skin and the immune system. Walnuts and almonds are good snacks
in this category.
It is becoming a common practice for consumers to fill in their
dietary gaps with supplements. On an occasional replenishment basis
this may be useful, but supplements do not provide the complete
and necessary chemical interaction, as do real foods.
Good nutritional preparation begins the week before the event. Eat
between 2,500 - 4,000 daily calories. This includes about 450+ grams
of carbohydrates daily, and 80 grams of proteins daily. As the taper
increases the total food intake should be reduced to compensate
for reduced exercise. If not, then sluggishness from overeating
results.
There are ways to enjoy the restaurants found near swim meets. Follow
these simple rules:
Burger Places:
• Order 2 small burgers instead of one.
• Hold the cheese and mayo.
• Substitute a baked potato for fries.
• Alternatives: grilled chicken, soup, salad, bean-based chili.
Pizza Places:
• Thick or double crust.
• No extra cheese.
• Limit pepperoni and sausage.
• Choose vegetarian & lower fat items like ham and Canadian
bacon.
• Alternatives: pasta, salad (watch for high fat dressings).
Mexican Places:
• Soft-shelled tacos and burritos.
• Easy on cheese.
• Bean burritos for increased carbs. (Watch for the effects
of "Rafinos").
• Add rice and plain tortillas.
• Substitute salsa for guacamole & sour cream.
Stay within your normal eating habits. Don't get talked into or
try anything unusual right before your event. Eat 2-4 hours before
the race. Have your meal be high in carbs (100-200 grams) and low
in fat and protein. These two are too slow to digest and require
too much additional blood in the process.
Example: bagel & jam, banana, sport drink, cooked rice or baked
potato.
For the athlete that finds they get too nervous to eat properly
as their race draws close, they can consider buying Sports Nutrition
drinks. Items like Boost or Insure Lite fit the bill perfectly.
• Fruit, dried fruit, juices (limited).
• Bagels, bread, low-fat muffins.
• Sport drinks, low-fat energy bars.
If there are more than 2 hours between races take some dairy items
such as yogurt, low-fat cheese and crackers.
Try limiting or avoiding these items during and immediately before
competition:
• Fatty Foods - Fast foods, ice cream and fries.
• High Protein Foods - Meats, dairy and protein supplements.
Sweating and dehydration does occur in
swim training and racing. There is a school of thought that an additional
water loss factor in swimming may be due to the body being in a
horizontal position. This may send extra signals to eliminate fluids.
The early warning signs of dehydration are:
• Fatigue.
• Loss of appetite.
• Nausea.
• Poor concentration.
• Flushed skin.
• Light-headedness.
• Dark urine.
• Muscle cramps.
The best rule of thumb to follow for ideal hydration levels is to
create 4-5 full bladders a day. Water is the cheapest and best source.
Just remember to clean the water bottle daily if you use it regularly.
Gatorade, PowerAde and All-Sport drinks are excellent sources of
carbohydrates and fluids. Studies have shown that carbohydrate fuel
does provide immediate contributions in practice. Avoid soda, Kool-aids
and fruit juices during practice because they require additional
digestive fluids be brought in from elsewhere in the body to break
them down.
There is a long list of items on the current
"quick-fix" performance boosters menu; Amino acids, Creatine,
Bee Pollen, Caffeine and Baking soda to name a few. None are a sure
thing or we'd all already be using it. There are many different
factors that combine for the perfect nutrition plan. Sports bars
are a convenient way to get the nutrients you need. A bagel with
dried fruit helps in a time crunch. Chose something that is low
fat and vitamin & vitamin and mineral fortified. Carbohydrate
gels go down well. Look for about 25g of carbs and 100g of protein.
These are tasty items, and when taken with water, come in handy
when you swim many events with no rest time in between.
Dr. Applegate did warn about studies on the Creatine craze. Creatine
monohydrate, which is already in your muscles and is like adding
extra spark plugs to your car, does help create the ability to do
more intense exercise. But results in swimmers show that when 20g
is consumed for 5 days the advantages are outweighed by an increase
of 5-7 pounds of body weight.
The talk was concluded with the following handout:
Here's a list of easy-to-take-along high-carb
foods for eating during a daylong swim meet. Use 100-200 calories
every hour as a starting point and tailor your selection to your
needs.
Foods Calories
| Foods |
|
|
Calories |
| |
Fruit: |
|
| |
|
Banana |
120 |
| |
|
Apple |
80 |
| |
|
Grapes
(1 cup) |
60 |
| |
|
Melon |
55 |
| |
|
Peach |
40 |
| |
|
Pear |
90 |
| |
|
Orange |
60 |
| |
Low-fat
Cookies: |
|
| |
|
Fig-bars,
2 |
100 |
| |
|
Ginger
snaps, 3 |
90 |
| |
|
Raisin-filled
biscuits, 1 |
50 |
| |
|
Vanilla
wafers, 5 |
90 |
| |
Dried
Fruit (1/4 cup serving): |
|
| |
|
Apricots |
80 |
| |
|
Dates |
125 |
| |
|
Figs |
120 |
| |
|
Peaches |
96 |
| |
|
Pears |
115 |
| |
|
Prunes |
95 |
| |
|
Raisins |
110 |
| Fruit
Leather (1 ounce) |
100 |
| Bread,
1 slice |
80 |
| Bagel,
1 |
160 |
| Baked
potato, 1 medium |
140 |
| Cooked
rice (sweetened 1 tsp. Sugar) |
95 |
Top
Some sports present more risks for our eyes than others. The dangers
of eye injury from sports that involve a thrown or hit ball, a bat
or stick, or body contact is obvious. Swimming is a low-risk sport
when these factors are considered. But swimming does involve other
risks to the eye, which are not as obvious.
By necessity, public pools contain high concentrations of chemicals.
The drying effect these chemicals have on the skin and hair is experienced
by most swimmers. Eye irritation and/or burning after swimming are
also common symptoms.
Taking a shower to rinse your skin, hair and eyes is important after
each workout. If your eyes do sting or burn, a lubricating eye drop,
such as Hypotears or Tears Naturale, can help. But the most important
preventative measure you can take is to always wear well-fitting
goggles every time you swim to minimize water contact with your
eyes.
In addition to preventing chemical contact, the goggles also give
the added benefit of reducing ultraviolet (UV) light exposure. Sunlight
damage to the eye can include the long-term risk of cataracts and
possibly retinal disease. UV exposure may also cause pingueculas
and pterygiums, fleshy growths on the white of the eye that become
easily red and irritated, and may eventually extend into the cornea.
Short-term, excessive exposure can produce a burn on the surface
called photokeratitis. It's painful, like sunburn on the skin, and
the effects may last a few days, depending on the severity.
The sun risk to eyes is higher around water or pavement, both of
which reflect UV radiation. Sunlight is particularly damaging during
the summer months and during midday from 10 a.m. to 3 p.m. ... just
the conditions and hours for most swim meets! Children are especially
vulnerable to the sun's damaging effects. They're exposed to more
UV radiation because they spend more time outdoors and young eyes
allow more UV rays inside (due to a larger average pupil size).
So how can swimmers protect their eyes? It takes a little planning.
Goggles for in the water, definitely, but what about all that time
between events at meets? A wide-brimmed hat will keep about 50 percent
of UV radiation from reaching our eyes. That's a good start. But
everyone should complete the protection with adequate sunglasses.
Look for a label that says "Blocks 100 percent of UV-A and
UV-B."
When you pack for that next swim meet, be sure to include the goggles
for eye-protection in the water and sunscreen to protect your skin,
and throw in a hat and sunglasses for in between events. Remember
that no one is immune to sun-related eye damage.
Top
From The Doctors Book of Home Remedies. Panel
of Advisors: Dan Drew, M.D., Brian Hands, M.D., John House, M.D.,
Donald Kamerer, M.D.
If you could reduce yourself to the size of a flea and crawl into
a swimmer's ear, you'd likely see an ear canal that's angry and
red. It would look itchy; and you'd notice there's very little earwax.
It would feel moist and smell clammy from bacteria burrowing and
tunneling into the skin.
What you'd be seeing inside the swimmer's ear is a classic case
of ottis externa, an infection better know - not surprisingly -
as swimmer's ear.
All it takes to come down with a stubborn bout of swimmer's ear
is a set of ears and unrelenting moisture. "It's like keeping
your hands in dishwater. The skin gets macerated and leathery,"
says Brian W. Hands, M.D., an ear, nose and throat specialist in
private practice in Toronto. "The ears are constantly bathed
in water - swimming, showering, shampooing. Then people try to dry
the ear with a cotton-tipped swab. That takes the top layer of skin
off, along with protective bacteria. Then the bad bacteria win."
Swimmer's ear begins as an itchy ear. Left untreated, it can turn
into a full-blown infection. The pain can be excruciating. Once
infection sets in, you'll need a doctor's help and a round of antibiotics
to squelch it. But there are plenty of things you can do to keep
the pain from getting worse, and even more to stop it before it
starts.
Eliminate the moisture in your ears, says Dr. hands, every time
you get them wet, whether or not you suspect an infection. Pull
the flap of your ear up and out to straighten the ear canal and
aim your hair dryer into your ear from 18 to 20 inches away. Use
either a warm or cool setting, but let the blow dryer blow for 30
seconds. That will dry the ear, eliminating the moist condition
bacteria and fungi find most attractive for growth.
Most drugstores carry eardrops that combat bacteria. If ear itchiness
is still your only symptom, one of these preparations might snatch
it back from the brink of infection, says Dan Drew, an avid swimmer
and family physician in Jasper, Indiana. Use it each time your ears
get wet.
Telling an avid swimmer that he can't go in the water is almost
like telling someone to quit breathing, says John House, M.D., an
associate professor of clinical otolaryngology at the University
of Southern California School of Medicine and an otologist for USA
Swimming, which selects Olympic competitors. Go ahead and swim,
he says, but wear earplugs to keep the water out. Wax or silicone
plugs that can be softened and shaped to fit your ear are available
at most drugstores.
And don't forget to wear those earplugs while shampooing or showering,
says Dr. House. Keeping the ears dry is especially important for
people who are prone to ear infection.
Even when you are battling swimmer's ear, you can keep on swimming,
says Dr. Drew. Swim on the surface of the water. It allows less
water in the ear than when you break the surface.
If your ear hurts (indicating an infection), an over-the-counter
painkiller such as aspirin or acetaminophen will tide you over until
you can see the doctor, says Dr. Kamerer, M.D., chief of the Division
of Otology at the Ear and Eye Institute in Pittsburgh, Pennsylvania.
Warmth - a towel fresh from the dryer, a covered hot-water bottle,
a heating pad set on low - also will help ease the pain.
Earwax serves several purposes, including harboring friendly bacteria,
say Dr. Kamerer and Dr. House. Cooperate with your natural defenses
by not swabbing the wax out. Wax coats the ear canal, protecting
it from moisture.
Since the irritation of swimmer's ear wears away earwax, you can
manufacture your own version using petroleum jelly. Moisten a cotton
ball with the jelly, says Dr. Hands and tuck it gently, like a plug,
just in the edge of your ear. It will absorb any moisture, keeping
your ear warm and dry.
Several fluids are great for killing germs and drying your ears
at the same time. If you're susceptible to swimmer's ear or if you
spend a lot of time in the water, you should use a drying agent
every time you get your head wet. Any of the following homemade
solutions works well.
A squirt of rubbing alcohol. First, put your head down, with the
affected ear up. Pull the ear upward and backward (to help straighten
the ear canal) and squeeze a dropperful of alcohol into the ear
canal. Wiggle your ear to get the alcohol to the bottom of the canal.
Then tilt your head to the other side and let the alcohol drain
out.
A kitchen solution. Eardrops of white vinegar or equal parts of
alcohol and white vinegar will kill fungus and bacteria, says Dr.
House. Use it the same way you would alcohol.
Mineral oil, baby oil, or lanolin. These can be preventative solutions
before swimming. Apply as you would the alcohol.
Top
•
Local swim information: www.stswim.org
• Texas Senior Circuit Swimming: http://www.texasseniorcircuitswimming.org/
• College Swimming: http://www.stswim.org/Admin/college.htm
• Lane Four Swim Shop: http://www.lane4swim.com/
• USA Swimming: http://www.usaswimming.org/
• US Olympic Committee: http://www.usoc.org |
