CASUARINA STORM SWIMMING CLUB INC. ISSUE /2014 Casuarina Storm Bulletin

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CASUARINA STORM SWIMMING CLUB INC. ISSUE 4 2013/2014 Casuarina Storm Bulletin A swimmer is not only part of a team but a family. A swimmer is not just an athlete but a superhero.

heart anonymous Would you like to join Casuarina Storm Swimming Club Inc? Please contact casuarinastorm@yahoo.com.

Champ. 15 March McDonald s 9 & Under Champ. Casuarina Storm Swimming Club welcomes all new arrivals to Darwin for the start of 2014. What a start it has been.

1 CASUARINA STORM SWIMMING CLUB INC. ISSUE /2014 Casuarina Storm Bulletin A swimmer is not only part of a team but a family. A swimmer is not just an athlete but a superhero. A swimmer is the one who never gives up, dies within a hundredth of a second only to push themselves harder with each stroke, each kick, and each practice, a swimmer gains more than strength, but heart anonymous Would you like to join Casuarina Storm Swimming Club Inc? Please contact casuarinastorm@yahoo.com.au ISSUE: 4 13 February 2014 Up and Coming Events 15 February McDonald s 9 & Under 21 February Club Night 22 February Power in the Water 3 28 February Club Night March Vorgee NT Open and Age Champ. 15 March McDonald s 9 & Under Champ. Casuarina Storm Swimming Club welcomes all new arrivals to Darwin for the start of What a start it has been. In spite of rain just about every day, swimming has continued with up to 25 swimmers attending the afternoon squad sessions. Lots of fun and splashes, as coach Pete puts them all through their paces. Early morning pool sessions from 0520 to 0700 jump start Tuesdays and Thursdays and are well attended. Dry land sessions for swimmers (light weights, upper body exercise and heaps of repetitions) from 0600 to 0700 Wednesdays and Fridays, under the experienced eye of coach Pete, keeps the kids sparkling fit and quickly reminds participating parents that there is more to life than that "extra hour" in bed. Casuarina Storm has had a great start to the New Year, is ready to take on new swimmers and parents, believes in and has demonstrated that swimmers make fine young men and women. Please contact either Robyn or Rosie on for further information on our progressive swimming club. Yours in swimming Charles Staples President Casuarina Storm CASUARINA STORM SWIMMING CLUB INC 2013/2014 1

Contact details: http://www.dmcswim.com COACHES SOAPBOX Competition: Congratulations to our team of swimmers that recently competed at the South Australian State Age Championships.

! Our attention now turns to our most important Meets ahead, the Vorgee NT Open and Age Championships and McDonald s 9 & Under Championships.

2 Contact details: COACHES SOAPBOX Competition: Congratulations to our team of swimmers that recently competed at the South Australian State Age Championships. Many PBs swum, many finalists and medals. Most importantly a great time was had by all. Thanks to Mel and Grant for all their help!! Our attention now turns to our most important Meets ahead, the Vorgee NT Open and Age Championships and McDonald s 9 & Under Championships. We have about 5 weeks of training for these events, so all swimmers need to be back training very hard in preparation for these major events. Training times and equipment: We would ask all swimmers to try to be as punctual as possible when arriving at training. It is important to be early; to warm-up properly and also to be able to go through the workout explanation with their coaches. We would ask all parents of Cyclone swimmers to check with their children that their swim bags are full of the right equipment. There are still swimmers without flippers etc. This is very frustrating, as swimmers waste time on pool deck, looking for essential equipment that should be included in their own swim kits. Remember if you need new flippers please source DMC flippers. Snorkels are sourced from the Aqua Shop. KEEP UP THE GREAT WORK. WE ARE LOOKING FORWARD TO A BIG TEAM EFFORT AT NT OPEN AND AGE CHAMPIONSHIPS Coach Pete and Coach Grant CASUARINA STORM SWIMMING CLUB INC 2013/2014 2

A Word from our Leadership Group In January a team of 10 swimmers (Rochelle, Sam, Kyra, Jacqui, Jesse, Max, Teegan, Emily, Rachel and I) competed in the State Age Championships that were held in

3 A Word from our Leadership Group In January a team of 10 swimmers (Rochelle, Sam, Kyra, Jacqui, Jesse, Max, Teegan, Emily, Rachel and I) competed in the State Age Championships that were held in Adelaide. Some of the highlights included; swimming in the Olympic pool, staying with the team and team building exercises. It was also good to see the speed and technique of other swimmers around Australia. Thanks again to Grant and Mel for looking after us while we were there. I recommend this trip as a goal for next year. Anna Gary Barclay Clinic Gary Barclay, author of the top selling book Swimming Parents, is holding a clinic on the 15/16 February. The selected swimmers have been organised into two groups and are ready to glean as many technical skills as they possibly can over the two day clinic. Mr Barclay is the CEO of Nunawading Swimming Club. Where is Nunawading? One of Australia s premier swimming clubs located in Melbourne. Mr Barclay has been involved in the sport of swimming for the last 35 years and has worked actively as a coach and manager for the past 20 years. CASUARINA STORM SWIMMING CLUB INC 2013/2014 3

However, sporting clubs are responsible for collecting the physical Sport Voucher from the parent or guardian.

4 My club s registration process is completed online. Does this affect how we receive Sport Vouchers? If your club s registration process is completed online, we recommend that parents or guardians be given the option to use their Sport Voucher as part of the payment process. However, sporting clubs are responsible for collecting the physical Sport Voucher from the parent or guardian. (NOTE: Sports Vouchers can be used to pay for 2014/2015 membership fees to Casuarina Storm Swimming Club from 1st of July Sports Vouchers to be handed to Mel, Robyn or Rosie. They cannot be used to pay for coaching fees. Goldfishbowl Swimming School can not accept Sports Vouchers.) Sporting clubs are required to collect physical Sport Vouchers from parents or guardians to ensure that each voucher is only used once. If two or more sporting clubs accept the same Sport Voucher, the DSRR will issue payment to the club in possession of the physical voucher. Are there any conditions on the Sport Voucher? Yes. The Sport Voucher: 1 can only be used for sporting costs, including registration fees, equipment and uniforms; 2 can be redeemed at any registered sporting club; 3 cannot be redeemed for cash; 4 can only be used by the student named on the Sport Voucher; and 5 is valid from 1 February 2014 until 30 November photo by Alicia Boyle CASUARINA STORM SWIMMING CLUB INC 2013/ Casuarina Stormers parents are exceptional lucky! Photos from Meets and Club nights are uploaded to photobucket by Alicia (Nico s Ma & password protected). If you see Alicia with a camera? Smile! Professional photographer Darren Hunt uploads spectacular action photos of Cas Stormers to Flickr. These are available to view and for purchase.

If you continue to swim a distance after you should have moved up you will not receive any points. Please ask, someone can always help you!

5 Club Nights Should you be swimming 25m, 50m or 100m at Club Night? It's now time to remind swimmers that once you exceed a certain time in the 25m & 50m events, if you want to gain maximum points you need to move up to the longer distance (if it is offered). If you continue to swim a distance after you should have moved up you will not receive any points. Please ask, someone can always help you! FREE BREAST BACK FLY Beginners 25m to 50m m to 100m IM to 200 IM 1 min 45 Body Sanctuary Body sanctuary is the first salon in Darwin to introduce Princess Packages for your little Princess and friends to enjoy all being pampered together. A group of six little princesses, ranging from 4 to 8 years old will treated to a two hour special body sanctuary pampering of mini facials with chocolate edible face mask, manicures and pedicures. CASUARINA STORM SWIMMING CLUB INC 2013/2014 5

9 & Under Mini Clinic On the 2nd of February Paul Schindler held a 9 & Under swimming clinic at the Palmerston venue. Jason, Nico and Joey braved the wild weather to improve their starts and finishes.

The Essington School The Essington School provides a bus service for their swimmers. Buses go to both Casuarina Pool and Golfishbowl Swim School.

6 9 & Under Mini Clinic On the 2nd of February Paul Schindler held a 9 & Under swimming clinic at the Palmerston venue. Jason, Nico and Joey braved the wild weather to improve their starts and finishes. Expect some stylish take off and explosive finishes from these boys at their next Meet! Thank you Paul for giving our young guns an extra edge! The Essington School The Essington School provides a bus service for their swimmers. Buses go to both Casuarina Pool and Golfishbowl Swim School. Club Membership Casuarina Storm Swimming Club relies heavily on membership fees to survive. Membership fees cover the cost of: lane hire at Casuarina Pool, insurance and affiliation costs with Swimming NT and Swimming Australia. If you are swimming under the instruction of Coach Peter Brasher at Casuarina Pool, then joining Casuarina Storm Swimming Club is mandatory. Pete s fees cover the coaching fees only. Pete is the only Silver Accredited coach in Darwin, so you are learning from, what we personally believe, the best in the world! (Grant is a very close second..) The evidences lies with Casuarina Storm being the top Club in the pool in the 2011, 2012 and 2013 seasons. If you haven t paid your fees yet, now is the perfect time! Please approach Robyn or Rosie and we can guide you in the right direction. address is casurinastorm@yahoo.com.au We have had quite a few new members join over the holidays- A big welcome to you all! CASUARINA STORM SWIMMING CLUB INC 2013/2014 6

7 How s your Diet? If you re planning to go swimming or training later in the day try to eat an exercise-friendly meal between two and three hours before you go. This means keeping your carbohydrate and protein levels high on roughly a 60:40 ratio and don t pig out on sluggish unsaturated fats. Here are some good examples: Baked potatoes fill them with beans, sweet corn or chilli, not too much cheese, and remember to eat the skin, it s the healthiest bit!. Pasta meals or bakes again go light on the cheese, throw in plenty of vegetables. Tuna is also a great energy source. Beans on toast they may be the signature of a student s staple diet but low-sugar baked beans are actually really good for you. Bags of protein in the beans and wholemeal toast has your complex carbohydrates. And if beans aren t your thing, eggs will do a similar job. Chilli con carne beans, lean mince, and brown rice all should set you up perfectly for exercise in a few hours. Fatty, greasy mince, white rice and salty tortilla chips will not. Pre-training Snacks Unless you re trying to lose body fat don t train on an empty stomach, you ll be running on empty and your performance will be impaired. Eat a small meal or snack between one and two hours before you start your training. Great snacking foods are fruits (fresh is best but dried are still okay), energy foods (cereal bars, energy drinks, protein shakes), yogurt (low fat if possible) or whole grain foods (whole wheat cereal or wholemeal toast). Snacking During the Day Elite athletes keep their blood sugar level as constant as possible by snacking regularly (and healthily) during the day. Only do this if you re training enough not to add body weight from the increased food/calorie intake. Target the same snacks you would as a pre-training boost complex carbohydrates, fruits or protein shakes. Refuelling If you re putting in the metres in the pool, your body will need a boost when you finish your training. Always try to refuel within 30 minutes of finishing and preferably within 15 minutes your body immediately needs nutrients to repair muscles and replace energy. Make sure you re refuelllng with the right foods though something low in fat but high in carbohydrates and protein. CASUARINA STORM SWIMMING CLUB INC 2013/2014 7

8 CASUARINA STORM SWIMMING CLUB INC 2013/2014 8

Meet Programs are now downloadable via the Internet Please be advised programs are now available to download on the Swimming NT website under the column For Swimmers in the Meet Calendar (and also

Only a limited number of printed programs will be available for sale at the meet feel free to print your own or load it onto your smartphone or tablet instead to conserve paper/ink.

9 Meet Programs are now downloadable via the Internet Please be advised programs are now available to download on the Swimming NT website under the column For Swimmers in the Meet Calendar (and also via a link in the Alerts bar at the top of the home page). Only a limited number of printed programs will be available for sale at the meet feel free to print your own or load it onto your smartphone or tablet instead to conserve paper/ink. Due to the success in reducing wastage using this method for the past couple of meets, having the programs up online a couple of days prior to each meet will become a regular feature. Casuarina Swimming Pool Head CoachPeter Brasher peter.brasher@bigpond.com or gfish2@bigpond.com Development Squad - $195 per 10 week school term Training times Monday to Thursday 3.30pm 4.30pm Cyclone Squad - $230 per 10 week school term Training times Monday, Tuesday, and 4.30pm Thursday 6.15pm Wednesday 4.30pm 6pm Friday 4pm 6pm Morning training Tuesday, Thursday 5.20am 7am Pool Wednesday, Friday 6.00am 7am Dry land Saturday 6.00am 8.00am Pool NB: Pool entrance fee must be paid as swimmers enter the pool grounds (including Club Nights). Casuarina Pool is a cash only facility. Various types of passes are available to purchase. CASUARINA STORM SWIMMING CLUB INC 2013/2014 9

Casuarina Storm Swimming Club Fees (2013/2014) Season: 1 st July 2013 30 th June 2014

competes at any level and/or trains for recreation or fitness plus one parent who does

00 ($120 after 1 st Jan 2014) Second or subsequent Swimmer aged 16 years or under Any

competes at any level and/or trains for recreation or fitness. $200.

Transfer (Preferred Method) Cheque or Money order Please make cheque/money order

10 Casuarina Storm Swimming Club Fees (2013/2014) Season: 1 st July th June 2014 The amount payable after the 1 st January 2014 (half season 1 st Jan to 30 th June 2014) is shown in brackets. First swimmer aged 16 or under plus a parent Any member aged 16 years or under who competes at any level and/or trains for recreation or fitness plus one parent who does not swim $ ($120 after 1 st Jan 2014) Second or subsequent Swimmer aged 16 years or under Any subsequent member of a family aged 16 years or under who competes at any level and/or trains for recreation or fitness $ ($95 after 1 st Jan 2014) Swimmer over 16 years Any member 16 years or over who competes at any level and/or trains for recreation or fitness. $ ($100 after 1 st Jan 2014) Payments can be made via the following methods: Bank Transfer (Preferred Method) Cheque or Money order Please make cheque/money order payable to Casuarina Storm Swimming Club. casuarinastorm@yahoo.com.au or casuarinastorm@gmail.com Please support our sponsors & Learning Centre READING MATHS ENGLISH SCIENCE Fiona Shanahan Ph: (08) Fx: (08) CASUARINA STORM SWIMMING CLUB INC 2013/

Beginner's Guide to Competitive Swimming.

Beginner's Guide to Competitive Swimming. Beginner's Guide to Competitive Swimming. Runcorn Reps Amateur Swimming Club beginners guide to parents about competitive swimming. is designed to give parents