Indian Landing Swim Team

Transcription

1 Indian Landing Swim Team Parent Guide Summer 2016

2 Purpose and Goals of the Indian Landing Swim Team Fun! Your young swimmer should find swimming on the team enjoyable and exciting. During the season you should see swimmers build self-confidence, power of concentration, and poise. The experienced and well-trained coaching staff will help your child develop and refine swimming techniques and increase his or her efficiency in the four strokes. There will be disciplined training emphasizing proper techniques of each stroke. This program will also strive to keep competition friendly. The team is a social unit. Its social functions should not be ignored. Opportunities will be provided to develop interactive skills by learning good sportsmanship, and learning how to accept encouragement from others. With the help of the swimmers, coaches, and parents, hopefully, we can make this another successful year.

3 SWIM TEAM COACHES Co-Head Coach Stephanie Macary Stephanie swam on the Swim team from the ages of 5 to 17! She is a life-long member of the Boat Club and has enjoyed many summers hanging with friends as well as working as a lifeguard and gate guard. Stephanie graduated from North Carolina State University in 2005 where she took swimming classes to stay in shape and taught swimming lessons in the summer. She currently teaches science at Howard High School. She has also competed on a master level swim team and participated in triathlons. She looks forward to a fun filled summer with swim team! This is her fifth year as head coach at. Co-Head Coach Samantha Bekken Samantha began swimming at the age of 9 in Frederick where she grew up. She attended Lock Haven University in Pennsylvania where she swam on the varsity team all 4 years and graduated in While attending Lock Haven, she taught swim lessons and worked as a lifeguard. She currently teaches 5th grade at Rippling Woods Elementary School in Glen Burnie. Samantha has coached for a summer swim league in Frederick for 5 consecutive years and also coached the Walkersville High School team. This is Samantha s third year as an coach and her first year as Co- Head Coach. Assistant Coach Matthew Praley Matthew has been swimming for the swim team since he was 6 years old. He has been a member of along with his family, who has been involved with for many years. Matthew attends Bard College and swims for the Men s Swim Team there. Matthew graduated from Severna Park High School in 2015 where he swam also. He also swam for SPY for 10 years. Matthew looks forward to his fourth year as assistant coach and improving the happiness and enjoyment of swimming on the team.

4 Practice Schedule BEFORE SCHOOL ENDS (June 6 June 16) MINNOWS Monday Thursday 6:00-6:30 pm SUNFISH Monday Thursday 6:30 7:00 pm DOLPHINS Monday Thursday 7:00 7:45 pm SHARKS Monday Thursday 7:45 8:30 pm NOTE: NO GUPPIES PRACTICE BEFORE SCHOOL ENDS! AFTER SCHOOL ENDS (June 20 July 29) GUPPIES Monday Thursday 11:00 11:30 am MINNOWS Monday Thursday 8:00 8:30 am SUNFISH Monday Thursday 8:15 9:00 am DOLPHINS Monday Thursday 8:45 10:00 am Friday 8:00 9:00 am SHARKS Monday Thursday 9:45 11:00 am Friday 9:00 10:00 am Times and days are subject to change depending upon the number of swimmers and meet events. Please check the board at the pool gate daily.

5 Registration Swim Meets & Team Events Schedule 2016 WHAT WHEN WHERE **Swim Team Registration Closes Saturday, April 23 10:00 am 12:00 noon May 13, 2016 Family Evaluation Week (15 minute session with the coaches) First Practice Evening (Day Practices will start when public school ends) Parent Meeting Ice Cream Social Inter-squad Meet Red vs. White Swim Meet Tuesday, May 31 - Friday June 3 5:30-8:30 pm Monday, June 6 6:00-8:30 pm Friday, June 10 6:00 pm 6:30 8:00 pm Saturday, June 11 8:30 am Saturday, June 18 8:30 am Pizza Party Friday, June 24 6:30-8:00 pm Swim Meet Swim Meet Swim HILL Saturday, June 25 8:30 am Saturday, July 9 8:30 am Saturday, July 16 8:30 am HILL (Hillsmere) Pasta Party Friday, July 22 6:30-8:00 pm Swim BR Saturday, July 23 8:30 am BR (Bay Ridge) Bronze Meet Wednesday, July 27 4:30 pm TBD Silver Meet Saturday, July 30 8:30 am Gold Meet Sunday, July 31 8:30 am Awards Sunday, July 31 5:00 7:00 pm TBD TBD

6 GROUP BREAKDOWNS Guppies: Very beginner swimmers Swim lessons strongly recommended Does not begin practice until after school ends Minnows: Beginning freestyle and backstroke Swim with kick board unassisted Some stoke technique Starts Sunfish: Freestyle and backstroke easily Introduction of Butterfly and Breaststroke Focus on technique and distance Starts and turns Dolphins: Able to swim all four strokes Focus on technique and distance Starts and turns Sharks: Mastery of four stokes Focus on technique and distance Starts and turns

7 Greater Annapolis Swim League Indian Landing swims in the Greater Annapolis Swim League (GASL). This league has four divisions: the Chesapeake division, the Severn division, the Magothy division, and the Whitehall division. We will be in the Chesapeake division and compete against Bay Ridge, Davidsonville, Hillsmere, and Indian Hills. We have one interdivisional meet against Mayo. We will compete against these teams and all teams from the other divisions in the championship meets at the end of the swim season. The age groups are as follows: 6 and under Exhibition 8 and under Boys & Girls 9 10 Boys & Girls Boys & Girls Boys & Girls Boys & Girls Note: The cutoff date to qualify for an age group is June 1 st. At the discretion of the coaches and in the best interest of the team, some swimmers may swim up an age group in one or more meets. Event, points, and ribbons: Swimmers are limited to four events per meet including relay races. Points and ribbons will be awarded for 1 st through 3 rd for each event. Fourth places, exhibition swimmers, and winners of a heat who do not place will also receive ribbons. Winners of each event will be determined by the fastest time. Times are obtained using three timers per lane and taking the middle time as the official time for the swimmer. To encourage individual improvement in a swimmer s stroke, stroke goal ribbons will be awarded each time a swimmer beats his or her previous best time. 1 st Place 5 points 2 nd Place 3 points 3 rd Place 1 point Relay 1 st Place Relay 2 nd Place 7 points 2 points

8 Additional Information Information: Information may be found on the bulletin board at the pool s gate and by . Messages for the coaches should be written and placed in their folder. The coaches encourage parents to check the bulletin board and their child s folder for announcement and meet ribbons. If this is not possible, parents should check the team website to learn about announcements and activities. Volunteering: The swim team usually has over 140 members swimming each year. Parental assistance is essential to manage the meets and various activities that the swim team offers. In an effort to better manage a team this size, we request that parents volunteer for a minimum of 2 jobs per child at a meet or party with a maximum of 4 jobs for the season. In addition, if your children participate in a championship meet it is greatly appreciated if you would additionally volunteer for one of these meets. There are a variety of jobs with which the Swim Team needs help, such as working a job at a meet, helping to organize and run a party, and preparing for and working the concession stand. As always participation above the required minimum is greatly appreciated. It is also extremely important that everyone remembers to donate items for the concession stand as this is run by the parents and benefits the team. A list will be posted each week of a home meet for requested donations. Phone Numbers / Contact Information: Coach Stephanie ilbccoachsteph@gmail.com Ann Soltis ilbcswimming@gmail.com Website:

9 Practices: The optimum number of practices is 4/5 per week, but a minimum of two per week should be attended to participate in that week s meet. Exceptions to this rule will be made on a case by case basis when parents inform the head coach of the circumstances (i.e. vacation, sickness, etc.). All swimmers who swim with another swim team during the summer must also make at least 2 practices each week. Equipment: Each swimmer is required to have the following equipment: 1. Indian Landing Swim Team suit (Cy s, 719 Frederick Road, Catonsville, MD ) 2. Goggles 3. Swim Cap 4. Fins may be needed (please check with the head coach on the 1st day of practice) Registration The registration fees for the swim team are as follows: Members: Non-Members: Exhibition: AAU Insurance: $85 1 st child, $60 2 nd child; $35 for each additional child $110 1 st child, $85 2 nd child; $50 for each additional child $40 per child for Members; $50 per child for Non-Members $14.00 per child

10 Pool Directions 2014 GASL Pools Admiral Heights Rt. 50 to Rowe Blvd. Exit. Take a RIGHT onto Farragut to stop sign at Cedar Park Road. Take a RIGHT onto Cedar Park past Germantown Elementary School. Take a RIGHT onto Porter. Pool is at bottom of Porter on RIGHT. Annapolis Swim Team see Truxtun Bay Hills From College Pkwy (E): Turn LEFT onto Shore Acres Rd. Go.5mi and From Rt.50E (option1): Take Exit 27 to Route 2N (Ritchie Hwy) for ~1 mile. Turn RIGHT at Arnold Road then LEFT onto Church Street. Go.8 mile and turn LEFT on Jones Station Rd. Take next RIGHT onto Shore Acres. Go.2mi and take a RIGHT onto College Pkwy. Go.3mi and take a LEFT onto Shore Acres and From Rt.50E (option2): Take Exit 28, Baydale Drive. Bear RIGHT, then turn RIGHT onto Baydale, crossing over Rt. 50. Go ~1mi, turn LEFT onto College Pkwy, Take a RIGHT onto Shore Acres, and Conclusion: Turn RIGHT on Bay Hills Drive. Pool is on your LEFT. Park in lot or on street. Bay Ridge From Rt. 50, take Rt. 665 (Aris T. Allen Blvd.) and follow it to the end as it joins and becomes Forest Drive. Follow Forest until it becomes Bay Ridge Road. Follow Bay Ridge Road all the way to the end of the peninsula and into the Bay Ridge Community gates. Take your first RIGHT onto Herndon Ave. The pool is at the end of the road on your RIGHT. Cape St. Claire Rt.50 East to Exit 29-B to Cape St. Claire Road. Cross College Pkwy, go (.5mi) past the fire station and look for the Graul's shopping center on your LEFT. Enter the shopping center about half way down its length and proceed through an opening just past Vizzini's pizza. The Club pool is behind the shopping center. Parking is limited inside the pool gates, but you may park just to the LEFT of the pool parking enclosure. Davidsonville Riva Road to Governor Bridge Road. Take first RIGHT onto St. George Barber. RIGHT onto Constellation Road (Lighthouse and entrance to Harbor Hills). Take the third RIGHT onto Carson Cove (Sign for HHYC). Pool is at the bottom of the hill. NOTE: There is NO PARKING on the LEFT side of the hill! Downs Rt. 178N ~2 miles north of Annapolis Mall. Make a RIGHT (left if driving south) at Old General s Hwy. Go 0.2 miles to Sherwood Forest Road and make a RIGHT. Go 0.2 miles make a RIGHT onto Coachway. Go 1.7 miles and turn LEFT onto St. Edmund s Place. Take next RIGHT onto Brookside Common and immediate RIGHT into parking lot.

11 Evergreen Rt.50E to Exit 27 (Ritchie Hwy, Rt.2N). Go ~6 miles to Robinson Road. Make a LEFT onto Robinson Road, which changes names to Benfield Road at the Severna Park High School. Go.3mi past SPHS and take a LEFT onto Sycamore Road. Pool will be on the LEFT. From Rt. 97N: Exit to Benfield Road (E). Go ~3.5 miles to Sycamore Road and make a RIGHT. Pool will be on the LEFT. Harting Farm Rt.50E to Exit 27 (Ritchie Hwy, Rt.2N). Go ~3 mi and turn RIGHT on College Parkway. Go 0.8 mi and turn LEFT onto Jones Station Road (you ll see Harting Farm sign). Go 0.3 miles and turn RIGHT onto Harting Farm Drive. Pool/Clubhouse are straight ahead at end of court. NOTE: Parking mostly on street; at pool is very limited. Hillsmere Rt. 50 to 665 (Aris T. Allen Blvd.) which turns into Forest Drive. Take Forest Drive east about 4 miles and make a RIGHT on to Hillsmere Drive (Quiet Waters Park). Pass the park and take the 2 nd RIGHT onto Harbor Drive. The pool is less than ¼ mile on the RIGHT. Hunt Meadow Rt. 50 to 665 (Aris T. Allen Blvd.) which turns into Forest Drive. Turn RIGHT onto Spa Road. Pass Annapolis Middle School and take the first LEFT onto Hunt Meadow Drive. Follow Hunt Meadow Drive to the pool which is on the RIGHT at the end. Indian Hills Rt. 50E to Exit 27 (Rt. 2 North). Go about ¾ mile on Rt. 2 and turn RIGHT onto Chautaugua Road (2 nd RIGHT). The pool is at the corner of Chautaugua Road and Bald Eagle Road. Indian Landing North on Rt. 178 (General s Highway). Take a RIGHT at light at intersection of 178 and entrance to 97 and 32. Continue on 178 to Indian Landing Road. Make a RIGHT and continue after passing Arlington Echo Camp on RIGHT, make a LEFT into Indian Landing Boat Club. Pool is at end of road. Mayo No home pool. South River Colony Go 5 miles south on Route 2 from the Rt.450 (West Street). (½ mile past the Route 214 intersection). Turn LEFT on Colony Xing Drive. The pool is on the LEFT in 0.1 miles. DO NOT PARK IN THE GOLF COURSE (private!) PARKING LOT! Consider if parking along the first fairway, golf balls and windshields don t mix well. Severn River Swim Club Cedar Rd.,Severna Park) Google directions at severnriverswimclub.com From Crownsville: MD-178 N/Generals Hwy. Turn right on Veterans Hwy. Turn right onto West Benfield Rd. Turn right on Evergreen Rd. (at split in front of Severna Park H.S.). Take 2nd right onto Cedar Rd. Turn left at fork and follow driveway at end to swim club/marina. From Annapolis: MD-2 N/Ritchie Hwy. Turn left onto Baltimore Annapolis Blvd. after

12 Arnold Station intersection. Turn left onto Evergreen Rd. Turn left onto Cedar Rd. Turn left at fork and follow driveway at end. Truxton Park Take Forest Dr. east to Hilltop. Turn LEFT onto Hilltop, continue ~1 mile and turn LEFT onto Primrose Rd. Just past the tennis courts, veer LEFT onto Pumphouse Rd. and turn LEFT again into pool parking lot. Ulmstead - From College Pkwy driving East: Turn LEFT onto Shore Acres Rd, and Alternate Route1: From Rt.50E, take Exit 27 to Route 2N (Ritchie Hwy) for ~1 mile. Turn RIGHT at Arnold Road then LEFT onto Church Street. Go.8 mile and turn LEFT on Jones Station Rd. Take next RIGHT onto Shore Acres. Go.2mi and take a RIGHT onto College Pkwy. Go.3mi and take a LEFT onto Shore Acres and Alternate Route2: From Rt.50E, take Exit 28, Baydale Drive. Bear RIGHT, then turn RIGHT onto Baydale, crossing over Rt. 50. Go ~1mi, turn LEFT onto College Pkwy, Take a RIGHT onto Shore Acres, and Conclusion to all routes: Go 1.2mi and turn LEFT onto Bayberry Drive. Go.4mi then veer left to continue onto Lynch for another.3mi. Turn RIGHT onto White Swan and go.3 Mi to Pool on your LEFT. Park in lot or on the street. Walden Rt. 50W to 424 Exit, go RIGHT onto 424 north. Go 3.8 miles and turn RIGHT onto Riedel Road. Take a left at the third right onto Pearl Ave. Turn right onto Maynard Rd. At the stop sign turn right onto Walden Dr. The Swim Club is the first left. DO NOT PARK ON SHADYWOOD CT. YOU WILL BE TOWED. Alt Route1: 450 towards Crofton. Turn RIGHT onto 424 north. Turn RIGHT onto Riedel Road. Take a left at the third right onto Pearl Ave. Turn right onto Maynard Rd. At the stop sign turn right onto Walden Dr. The Swim Club is the first left. DO NOT PARK ON SHADYWOOD CT. YOU WILL BE TOWED. Alt Route2: Rt. 3 south towards Crofton/Bowie. Turn LEFT at Waugh Chapel (you will be turning onto Riedel, but the intersection only mentions Waugh Chapel). Go through the light at Johns Hopkins and under the cart bridge. Take a right onto Pearl Ave. Turn right onto Maynard Rd. At the stop sign turn right onto Walden Dr. The Swim Club is the first left. DO NOT PARK ON SHADYWOOD CT. YOU WILL BE TOWED

13 Health Report Swimmer s Ear: A bacterial infection of the ear canal caused by trapped water. The water erodes the ear s protective wax lining and allows bacteria a fertile foothold in tissue not meant for it. If is described as felling like you ve got rocks in your head and in a bad case forces swimmers to miss practices and meets. Prevention: 1. Do Not Insert Q-Tips or any cotton tipped swabs in anyone s ear. This common, but misplaced practice, removes the protective wax from the ear which allows water to get into places it could not have entered earlier and is by far the main culprit in Swimmer s ear. To clean ones ear, simply wash it with soap and warm water while taking a shower. 2. Make sure that all water is removed from the ear canal upon completion of swimming. To do this one may bounce up and down with the ear that feels like it still has water in it facing down. 3. To remove water that feels trapped, place one or two drops of a solution that is 50% rubbing alcohol and 50% vinegar in the ear canal after each swim. This will help to assure that the water has been removed by causing the water and the alcohol mixture to evaporate and free the ear passage of all excess water. The vinegar is acidic and helps to kill the bacteria that may have started to form. Note: While these prevention strategies help, people have different shapes of ears which may cause some to have this problem more often than others. Following these simple preventative measures though, should keep this uncomfortable nuisance to a minimum for everyone. Source: Fitness Swimmer, Summer 1995 Nutrition: 1. During practices over 1 hour and swim meets, it is important that swimmers are consuming water or sports drinks. Although swimmers may not get as thirsty as in other sports, they are still sweating as much and becoming dehydrated. Keep a water bottle or a sports drink that has a minimum of 6% carbohydrates at the pool side, especially during meets. Soda will not do. 2. During swim meets no swimmer should eat meat until after they have finished their competition. Meat takes a lot of energy to digest and does not enhance a swimmers performance. In addition, sugar products should be avoided.

14 Below are two articles from USA Swimming on the topic of nutrition and swimming. NUTRITION CENTER-NUTRITIONAL CHEAT SHEET PART I NUTRITIONAL CHEAT SHEET PART I BY MIKE MEJIA, M.S., C.S.C.S//SPECIAL CORRESPONDENT Keep in mind that in order for nutrition to have an appreciable impact on your performance, you have to eat the right way on a year-round basis. Not that you can't occasionally indulge in some fast food, or sweets; just make sure that your daily diet follows the 80% rule, meaning that you make the right choices at least 80% of the time and reserve the other 20% percent for some of your favorite "cheat" foods. This way, you'll know you're supplying your body with the nutrients it needs to feel and perform at your best. The following recommendations will help you stay on the right path: The Right Kinds of Carbs Make sure that the bulk of your diet comes from complex carbohydrate sources (approximately 50-60% of your total caloric intake). It's important that these carbs are predominantly in the form of whole grain breads and cereals, whole wheat pasta, brown rice, yams (or sweet potatoes) and beans. Try to stay away from white pasta, rice, breads and bagels as much as possible. They have an unfavorable effect on blood sugar levels and can really hamper your performance. Protein Intake Try to opt for quality, low-fat protein sources like skinless, white meat chicken and turkey, lean beef, eggs, tuna, flounder, sole and cod, skim and low fat milks, low-fat yogurt (not the "fruit on the bottom kind") and tofu. Limit your intake of high-fat cuts of beef and pork, hot dogs, chicken nuggets, fried chicken and pretty much all fast food, as much as possible. Proteins should make up anywhere between 20-25% of your total caloric intake. Watch the Fat Keep an eye on your fat intake. As a general rule, try to limit your intake of saturated fats, or any type of "hydrogenated oils" and "trans" fats. You can do this by cutting down on higher-fat cuts of beef and pork and all types of fast food. Also try to read as many nutrition labels as possible, as most clearly list the breakdown of both total fat, and saturated fats. Make sure that any food you choose has no more than 3 grams of fat per every 100 calories (i.e. in a 200 calorie food, 6 grams of fat is the limit), and that no more than about 1/3 of the total fat comes from saturated fat. So, that same 200 calorie food with 6 grams of total fat should have no more than 2 grams of saturated fat. Overall, fats should comprise anywhere from 15-20% of your total caloric intake. Don't Forget Fruits and Vegetables Eat as many fresh vegetables and fruits as you possibly can. Most kids fall way short of the recommended 5-9 daily servings of fruits and vegetables. They provide tons of vitamins and minerals, as well as much needed fiber. Hydrate! Proper hydration is absolutely key! You can't drink next to nothing for several days and think that jumbo Powerade you're swigging in the car on the way to the pool is going to do anything. Here's a breakdown of how much you should be drinking and when:

15 Overall water consumption for kids age 9 to 13 should be 2.0 to 2.5 liters per day, whereas yearolds should strive for 2.5 to 3.5 liters, with girls falling near the lower end of the range, and boys at the higher end. Keep in mind, we're talking about water here, not juices, sports drinks, or soda. This should be your target for each and every day, with your fluid requirements increasing with athletic activity. Sports drinks are really only necessary for activities lasting at least one hour in duration, but can otherwise be consumed in moderation if they encourage young athletes to drink. Watch the sugar content, though. When choosing a sports drink, look for one with a 6-8% carbohydrate concentration, or calories per 8 ounces, with milligrams of sodium. Provided that you've adhered to the guidelines listed above, there are a couple of steps you can take the day of the meet to help make sure that you perform at your best. We'll bring those to you next week! NUTRITION CENTER NUTRITIONAL CHEAT SHEET PART II BY MIKE MEJIA, M.S., C.S.C.S//SPECIAL CORRESPONDENT Provided that you've adhered to the guidelines we published in last week's article, there are a couple of steps you can take the day of the meet to help make sure that you perform at your best. Eat Breakfast Start out with a proper breakfast. This does not entail grabbing a bagel with cream cheese and eating it in the car with a large orange juice on the way there. The bagel, especially if it's made with white flour can really jack up your blood sugar levels. Granted, the fat in the cream cheese will blunt this affect somewhat, but add in the OJ and you'll be all fired up for warm-ups and likely crash shortly thereafter. The best-case scenario is to sit down and eat some slow cooked oatmeal (prepared the night before) with fruit, or some eggs and whole grain toast, or whole grain cereal with skim, or low fat milk. If it's an early meet and you must eat on the run, at least make it a whole grain bagel with peanut butter, as the these two foods together make up what is known as a complete protein by providing your body with all the essential amino acids it needs. Trade in the OJ for a lower sugar sports drink and you're good to go. Some more foods to stay away from include bacon, sausage, croissants, doughnuts and sugary breakfast cereals. As far as what you should have in your bag for snacking, I think the best way to address this is with a list of what you should bring, vs. what you should not bring. What to Bring: 1. At least 32 oz. of water to drink during and after the meet. 2. No more than oz. of sports drinks that meet the above criteria. 3. Energy bars: Try to stick with bars that have less than 10 grams of fat, and less than 35% of their calories from sugar (the lower the better). To calculate this: multiply the number of grams of sugar by 4 and then divide that number into the total calories. Some recommended brands include: Kashi TLC Bars, and Odwalla Bars. 4. Whole grain pretzels, crackers and cereals.

16 5. Nuts, seeds and dried fruit (in limited quantity due to the relatively high sugar content). 6. Lower Sugar Fruits: Strawberries, Apples, Cantaloupe, Blueberries, Raspberries and peaches. What not to bring, or bring less of: 1. Chips of any type. Most are loaded with fat and calories. 2. Goldfish, Cheese Nips, or any other types of crackers made with white, enriched flower. 3. White Bagels and Breads. 4. High Sugar Fruits: Banans, Raisins, Pineapple and Grapes. 5. High Sugar Energy Bars: Many types of Power Bars fall into this category. 6. Fruit Juices of any type: Too high in sugar and don't clear the gut as rapidly as sports drinks, possibly leading to stomach cramping. 7. Soda. This one's an absolute no-no! 8. Cookies, candy, gummy bears, or anything else along those lines.