STARplex Swim Club Wet Ink

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STARplex Swim Club Wet Ink V O L U M E 4, I S S U E 4 A P R I L 2 0 1 8 D A T E S T O R E M E M B E R

I D E T H I S I S S U E : National Age 2 Championships Happy Easter 2 Commonwealth Games almost here!

luck as he competes against and with the best in the world.

Coast, where he will continue to train until his racing begins.

success at the Australian Championships and Commonwealth Games Trials.

1 STARplex Swim Club Wet Ink V O L U M E 4, I S S U E 4 A P R I L D A T E S T O R E M E M B E R : 7 April - STARplex carnival 19 April - Club Champs Meet 4 12 May (TBC)- Awards Night and AGM I N S I D E T H I S I S S U E : National Age 2 Championships Happy Easter 2 Commonwealth Games almost here!! With the Commonwealth Games just around the corner, we wish our own James McKechnie the best of luck as he competes against and with the best in the world. James has just finished training in Brisbane and is now headed to the athlete s village on the Gold Coast, where he will continue to train until his racing begins. This is a fantastic opportunity for James and I m sure we ll all be watching and cheering him on. Good luck James. The party began before James headed to Brisbane with a get together to congratulate him on his recent success at the Australian Championships and Commonwealth Games Trials. James has always supported the other swimmers and this was a way the Club and our swimmers could congratulate him. Tasmanian States Success 3 Coach s Corner 4 4 STARplex Carnival 5 Winter Timetable Article from usaswimming.org March in Pictures Results for March 8 Carnival Closing Dates 8 Contacts 9

V O L U M E 4, I S S U E 4 P A G E 2 National Age Championships The National Age Championships are being held at Sydney Olympic Park from April 21-28.

Breaststroke) on day 1. Joshua Ryan (Boys 17-18yr 200m Breaststroke) competes on day 3 along with Jacob (Boys 17-18yr 200m Freestyle) and Maddi (Girls 17-18yr 200m Breaststroke).

Aiden and Austin Grigg get to shine from day 7 with both swimming the Boys 11-14yr MC 50m Freestyle and Boys 11-14yr MC 50m Breaststroke.

2 V O L U M E 4, I S S U E 4 P A G E 2 National Age Championships The National Age Championships are being held at Sydney Olympic Park from April We have 6 swimmers competing throughout the week, starting with Jacob Desmond (Boys 17-18yr 50m Freestyle), Maddi Kelly (Girls 17-18yr 100m Breaststroke) and Mia Nolan-Grigg (Girls 13yr 200 Breaststroke) on day 1. Joshua Ryan (Boys 17-18yr 200m Breaststroke) competes on day 3 along with Jacob (Boys 17-18yr 200m Freestyle) and Maddi (Girls 17-18yr 200m Breaststroke). Mia concludes her swims on day 5 with the Girls 13 yr 100m Breaststroke. Jacob finishes the Championships with the Boys 17-18yr 100m Freestyle on day 6. Aiden and Austin Grigg get to shine from day 7 with both swimming the Boys 11-14yr MC 50m Freestyle and Boys 11-14yr MC 50m Breaststroke. The final day of competition sees Aiden compete in the Boys 11-14yr MC 100m Freestyle, Boys 11-14yr MC 50m Backstroke and Boys 11-14yr MC 100m Breaststroke, while Austin joins his brother in the Boys 11-14yr MC 50m Backstroke. We wish swimmers all the best at Nationals. Happy Easter The STARplex Swim Club would like to wish all swimmers, family and friends a happy and safe Easter. See you back at training on Tuesday!!

P A G E 3 Tasmanian States success Three STARplex swimmers, Gabby, Josh and Matt R attended the Tasmanian State LC Championships in Hobart from March 9-12.

Up against fierce competition, 220 Tasmanian swimmers and 271 visitors (all from Victoria except our three) and through the heat, the three blitzed their times.

3 P A G E 3 Tasmanian States success Three STARplex swimmers, Gabby, Josh and Matt R attended the Tasmanian State LC Championships in Hobart from March The weather was unusually warm, which made the pool area quite unbearable. Up against fierce competition, 220 Tasmanian swimmers and 271 visitors (all from Victoria except our three) and through the heat, the three blitzed their times. Gabby did an amazing job coming home with 5pb s from 8 swims, Matt did fantastic swimming coming home with 5pb s from 5 swims and Josh s exceptional swimming gave him a silver medal in the boys m breaststroke, a National time and 6pb s from 10 swims. Well done to Peter Ryan for officiating for most of the Championships. - Nicki The swimming trip to Tasmania was fun to experience with Josh & Gabby. I knew there were lots of new experiences ahead of me. When the competition started on Friday the 9th, I swam the 200 and the 800 Freestyle. On Saturday I had the 100 Breaststroke. Sunday was the 400 Free and Monday was the 100 Free. I achieved 5 PBs from 5 swims, all of which were state times but the 800 Free due to the fact I must get the open time to qualify. The whole experience of being in another state to do what I love so much was a wonderful experience and I wish to be back hopefully next year. - Matt R I really enjoyed being able to get a opportunity to gain experience swimming interstate and up against interstaters. I was able to improve my times in most events due to the pool being quick. I also enjoyed my time at the pool as I was able to make friends from Tassie while competing. I would like to say thank you to Nicki and Peter Ryan for making it possible for me to do this trip. Overall it was a great time away. - Gabby Tasmania was a great meet for all the swimmers participating. The meet was a high level with not a lot of pressure, which was a good combination that helped many swimmers get pbs. The swimmers from STARplex competed very well, with a high pb rate and even a few finals. The trip was a great way for the younger swimmers to gain some experience of interstate competitions. - Josh S T A R P L E X S W I M C L U B

V O L U M E 4, I S S U E 4 P A G E 4 April Birthdays 4th Wayne HAPPY BIRTHDAY!! Coach s Corner Mind Over Cycle Speed The Australian ( May 30-2014 ) (Scientists find its a case of mind over cycle speed.

And the trick works even when they know they are being tricked. Ren-Jay Shei, of Indiana University, said the findings highlighted the brains role in athletic performance.

4 V O L U M E 4, I S S U E 4 P A G E 4 April Birthdays 4th Wayne HAPPY BIRTHDAY!! Coach s Corner Mind Over Cycle Speed The Australian ( May ) (Scientists find its a case of mind over cycle speed. John Ross) Scientists have found that cyclists can tap previously inaccessible energy reserves if they can be fooled into believing they have done so in the past. And the trick works even when they know they are being tricked. Ren-Jay Shei, of Indiana University, said the findings highlighted the brains role in athletic performance. In the study, 14 competition cyclists undertook a series of time trials on exercise bikes. Variables such as speed, power output and pulse rates were displayed on screens on the handlebars, along with readings from a previous trial. When the researchers faked the measurements from the previous trial, making it appear that the cyclists performed 2% better than they really had, the participants cranked up their performance by an average of 2.1%. Australian research team member Kevin Thompson said the athletes managed to replicate these personal bests even after being told the test was rigged. But professor Thompson, of the University of Canberra, said the extra reserves were finite. Subsequent trials in which the fake measures had been increased by 5 % had failed to spur participants to new heights. "This metabolic reserve exists, and you can tap into it. But there is a limit, and that limit is somewhere around 2 to 3%." Stephen Garner Head Swim Coach Starplex Evanston S.A. Winter Timetable National Squad Monday Tuesday Wednesday Thursday Friday Saturday AM Off PM Off Off National Development Squad Monday Tuesday Wednesday Thursday Friday Saturday AM Off Off Off PM Off Off State Squad Monday Tuesday Wednesday Thursday Friday Saturday AM Off Off Off Off PM Off State Development Squad Monday Tuesday Wednesday Thursday Friday Saturday AM Off Off Off Off PM Off Off

P A G E 5 STARplex Carnival STARplex carnival is coming up on Saturday 7 April. We look forward to seeing many of you there.

If you are newer and not 100% sure of what to do, please speak to a committee member and they can make sure you are working alongside someone who is qualified.

If you would like to donate a prize for the raffle, please let Felicia La Forgia know on 0426 170 671. Raffle tickets are in the pockets now.

5 P A G E 5 STARplex Carnival STARplex carnival is coming up on Saturday 7 April. We look forward to seeing many of you there. Doors open at 12pm to the public, but we would like all hands on deck at 11am to help set up chairs, tables and catering. There are many positions on the carnival roster that need to be filled ASAP. If you are newer and not 100% sure of what to do, please speak to a committee member and they can make sure you are working alongside someone who is qualified. Any positions not filled will be rostered for the day. Get in now to get the position you want. We will be having a raffle on the day, with donations greatly accepted. If you would like to donate a prize for the raffle, please let Felicia La Forgia know on Raffle tickets are in the pockets now. A great part of the carnival which all swimmers love is the cake stall. If you are able to donate some baked goods for the stall, or would like to help co-ordinate catering, please let Liz Gorman know (elizabeth_gorman@hotmail.com). Catering is a big part of the carnival, and many hands make light work. A list will be placed poolside shortly for donations towards catering for the day. All donations gratefully received. A big thank you to all our carnival sponsors including Ned s, Gawler Healing Haven, Hair Bella and STARstore. Please support these businesses as they have supported our Club. How to Survive Moving Up Training Groups Article from usaswimming.org By Mike Gustafson When I was a young swimmer, our practice pool was separated out into distinct, very identifiable sections: On one side were the younger age group swimmers, toiling and troubling through the practice, attempting to survive 50-yard butterfly repeats, laughing, joking, carrying on. Then on the other side, there was the Senior Group. The Senior Group was scary. By scary I mean, intimidating. The fast kids. You could easily tell which group was which. Not only because one group was older, but because of their wake. If the age group sections were small dinky boats, the senior group lanes were fast, ominous torpedoes zooming through the water. Even their flip turns fast, violent, perfect scared me. Then one day, my coach turned to me at the end of a practice and said, Gus, you re going to move up training groups on Monday. S T A R P L E X S W I M C L U B

Not old enough to die due to being flipped on. What? Monday, you should train with the senior group. What? See you Monday. The unknown can be scary. The first butterfly race. The first 400 IM.

6 P A G E 6 How to Survive Moving Up Training Groups cont. Jaw. To. Floor. He said it so nonchalant, as though he just didn t realize he sentenced me to my death sentence: Death by a large 17-year-old butterflyer charging through the water. I was maybe 14 at the time. Not old enough to die due to being flipped on. What? Monday, you should train with the senior group. What? See you Monday. The unknown can be scary. The first butterfly race. The first 400 IM. And the first time practicing with the senior group. So, after I found out that I was moving up training groups, I mentally freaked out. I stressed. I was anxious. Would I survive? Would I fail? Would everyone pass me? Would my arms fall off? Of course, that first practice was completely fine. And I realized that I should have trusted my coaches: They know when a swimmer is ready to move up training groups. They know when it s time for swimmers to take the next step in their competitive careers, just like they know when it s time to sign up a swimmer for a 200-meter butterfly. That said, now with the wisdom of an old, veteran, aged (re: out-of-shape) swimmer, I have some survival advice for swimmers about to move up training groups: 1. Don t mentally freak out. The beauty in sports is the challenge. Embrace the challenge. Embrace the difficulty. Fear comes from the unknown fear comes from being inexperienced. But once you dive in, literally and metaphorically, you will gain more experience, and you won t be fearful. Even just acknowledging, I am scared, can help you get over that feeling. 2. Trust your coaches. Your coaches know you. Your coaches have seen you train. Your coaches know when it s time to move you up to the next training group. Trust them. Even though you may question your own abilities, your coaches don t. They are there to coach you. And even if you do struggle at first, they are there to help you along the way. 3. One lap at a time. Did I get lapped moving up training groups? Absolutely. Every set. Did it motivate me to work harder? Yes. Was acclimating to the new training group difficult? Sometimes. It takes patience. You won t be leading the lane overnight. You will get lapped. You will miss some intervals. But take the long-view: With patience and time and persistence, you will improve. Within a few years, I was leading those scary lanes that intimidated me so much as a younger swimmer. So, swimmers, if you re about to move up training groups, don t be scared. Remember that swimming is supposed to be fun, but also challenging. Embrace the challenge. You re not going to die if someone flip-turns on you. Focus on one lap at a time, and just keep swimming.

7 PAGE 7 March in pictures

Harrison Isabella D Jade B Jade H James P James St Jesse 1pb 4NT s 4pb s, 1NT 1G, 1S, 2B, 3pb s 1B, 8pb s 3NT s 1pb, 5NT s 3G, 2S, 1B, 3pb s, 4NT s 1pb, 4NT s 1S, 2B, 10pb s 2pb s Josh Kate Luke

8 V O L U M E 4, I S S U E 4 P A G E 8 Results from March Meets Results show medals and pb s from carnivals, and pb s from Swimming- SA events. Congratulations to: Aiden G Aiden H Ashlin Austin Charlotte Darcie Emily Erin Gabby 5pb s 3pb s 3pb s 1pb, 1NT 3NT s 2G, 3B, 1pb, 4NT s 2pb s 1pb, 4NT s 1G, 9pb s Gemma Gretal Hanna G Hannah F Harrison Isabella D Jade B Jade H James P James St Jesse 1pb 4NT s 4pb s, 1NT 1G, 1S, 2B, 3pb s 1B, 8pb s 3NT s 1pb, 5NT s 3G, 2S, 1B, 3pb s, 4NT s 1pb, 4NT s 1S, 2B, 10pb s 2pb s Josh Kate Luke Mackenzie Madison Matthew J Matt R Mia G Mia NG Monty Myles Nikita 3G, 2S, 8pb s 1pb 2pb s, 1NT 6pb s 4G, 4NT s 3pb s, 1NT 1S, 1B, 9pb s 2pb s, 1NT 2pb s 3G, 1S 1G, 2S, 14pb s 3G, 1S, 3pb s Carnival Closing Dates Event Date Event Venue Organiser Closing Date Method 29 April Adelaide Adelaide Aquatic Centre Adelaide 21 April Online 3 May All In Winter SAALC SwimmingSA 18 April Online 12 May Henley & Grange Thebarton Aquatic Centre Henley & Grange 20 April Online For National Qualified Swimmers 21 April Georgina Hope Found Sydney Olympic Park Swimming 9 April Online National Age Champs Aquatic Centre Australia

9 P A G E 9 STARplex Swim Club Committee STARplex Swim Club STARplex Health & Fitness Centre Alexander Ave Evanston Park SA 5116 PO Box 1634 Gawler SA 5118 mail: starplex.enquiries@gmail.com web: facebook: STARplex Swim Club President: Vice President: Secretary: Treasurer: Committee: Tracy Jordan starplex.president@gmail.com vacant vacant Lee Hayford starplex.treasurer@gmail.com Debbie Lienert Kylie Brown Liz Gorman Nicki Ryan Narelle Hancock S T A R P L E X S W I M C L U B

STARplex Swim Club Wet Ink

STARplex Swim Club Wet Ink V O L U M E 4, I S S U E 2 F E B R U A R Y 2 0 1 8 D A T E S T O R E M E M B E R : 3 February - Tea Tree Gully/ STARplex LC Meet 7 April - STARplex carnival I N S I D E T H I