Swim Team (SBST) Handbook 2014

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Swim Team (SBST) Handbook 2014 16500 Shore Drive,

1 Swim Team (SBST) Handbook Shore Drive, Lake Forest Park, WA,

2 ABOUT SHERIDAN BEACH SWIM TEAM Whether you have been around with us for years or are just getting started, this handbook offers important information for both the swimmer and parent. Please keep this in a handy location and refer to it often. OUR MISSION Building a community where all people, especially the young, are encouraged to develop their fullest potential in spirit, mind and body. OUR VALUES CARING, HONESTY, RESPECT, RESPONSIBILITY, FUN OUR PHILOSOPHY Sheridan Beach Swim Team is part of the 16-member Seattle Summer Swim League (SSSL). The League is divided into a Northern and a Southern Division. The purpose of the SSSL is to encourage good sportsmanship and fun in a competitive setting. Sheridan Beach supports the philosophy of all team members having FUN while being encouraged to reach as far as ambition takes them. Members will be coached to achieve personal goals, while enjoying the camaraderie of the team experience. Northern Division Aqua Club Blue Ridge Innis Arden Wedgwood Klahaya Sandpoint Sheridan Beach View Ridge Southern Division Arbor Heights Gregory Seahurst Kent Lakeridge Marine Hills Normandy Park Olympic View Twin Lakes 2

3 TABLE OF CONTENTS Meet the Coaches 4-5 Practice Schedules 6 What to Expect at Practice 7 Communication 8 Practice Equipment 9 Apparel 10 Meet Information 11 Volunteering 12 Swim Meet Survival Guide 13 Sports Nutrition for Youth 16 Swimming Language

4 MEET THE COACHES SCOTT KELLEY HEAD COACH I am really excited to be coaching once again this summer at the beach! This will be my 6th summer coaching for SBST and I have enjoyed every summer spent at this wonderful club. I have coached swimming for the past 20 years, working with both age group and high school kids. It has been a blast to see my own kids start to love the sport and develop great friendships each summer. I grew up on Mercer Island where I swam competitively from age 6 on to college. I have also taught art at Kellogg Middle School for the past 13 years. My wife Staci and I have been married for 15 years and we have three wonderful kids Gavin (11) and Rowan (8), and Connor (2). I m sure you will see a lot of them down at the beach! My coaching philosophy: A successful program is built by setting reachable goals, teaching the necessary skills to be successful, and building an atmosphere of encouragement and accountability. Winning is never the focus of a successful program, but rather a symptom of success. I hope that all of you, swimmers and parents, have a positive experience this summer and I look forward to another fun summer! LILIYA SHTIKEL ASSISTANT COACH Hi, my name is Liliya Shtikel and this will be my third summer coaching at Sheridan Beach. I cannot wait to start another summer at the club. I have coached swimming for the past six years at both the high school and age group level. I spent 4 years coaching for Cascade Swim Club and 4 summers coaching for the Shoreline Gators. In addition to coaching, I have taught swim lessons for over 8 years. Aside from swimming, I spent two seasons coaching at the SW Girls Water Polo team and coached the Syracuse men's club water polo team for two seasons as well. I graduated last spring from Seattle University with a degree in Political Science and Social Work. I hope to somehow incorporate coaching in my future career. I look forward to meeting all the new swimmers and families and starting another successful season at Da Beach! 4

5 LISA MAGNUSSON ASSISTANT COACH Hi, everyone! This is my third year as an assistant coach at Sheridan Beach. I participated in the SSSL for 12 seasons and was a 4 year varsity swimmer at Shorecrest High School. I am also the assistant coach for the Shorecrest girls swim team as well as the health and fitness teacher at Shorecrest High School. I am so excited to be coming back to the Beach with such an amazing coaching staff, swimmers, and family community. Let s get ready for some more memories, laughing, swimming, and of course DANCING! GO BEACH! ETHAN HAUSMAN ASSISTANT COACH Hi, my name is Ethan Hausman and I am super excited to be coaching the swim team again this summer! I swam with The Beach from 2nd-12th grade, and coached the 8 & Unders last year! I swam at Shorecrest high school, and am currently a freshman at the University of Washington! I am really looking forward to seeing everyone again this season; it's going to be a great summer! 5

PRACTICE SCHEDULES ALL GROUPS PRACTICE MONDAY THROUGH FRIDAY DURING THE SCHOOL YEAR (MAY 27 TH JUNE 20 TH ) START TIME END TIME AGE GROUP 5:00 PM 5:40 PM 8 & UNDER 5:40 PM 6:20 PM 9 & 10 6:20 PM 7:00

6 PRACTICE SCHEDULES ALL GROUPS PRACTICE MONDAY THROUGH FRIDAY DURING THE SCHOOL YEAR (MAY 27 TH JUNE 20 TH ) START TIME END TIME AGE GROUP 5:00 PM 5:40 PM 8 & UNDER 5:40 PM 6:20 PM 9 & 10 6:20 PM 7:00 PM 11 & 12 7:00 PM 8:00 PM 13 & OVER AFTER SCHOOL IS OUT (BEGINNING JUNE 23 RD ) START TIME END TIME AGE GROUP 7:30 AM 8:30 AM 11 & 12 8:30 AM 9:15 AM 9 & 10 9:15 AM 10:00 AM 8 & UNDER 10:00 AM 11:00 AM 13 & OVER PLEASE PAY ATTENTION AT PRACTICE! When the coaches are speaking, it s important to listen as they are there to help. Having to constantly repeat directions takes up valuable swimming time. 6

7 WHAT TO EXPECT AT PRACTICE ARRIVAL Be showered, on the pool deck, and ready to go 5 minutes before the start of your practice. Swimmers should expect locker rooms to be crowded; allow more time to come and go. HYDRATION All swimmers should bring a water bottle, and remember to drink! SHOES We recommend your swimmers have a good pair of flip flop or croc type shoes for the pool deck and locker rooms. SUPERVISION Per Beach Club policy, youth ages 10 and under must have a parent/guardian present. LOCKER ROOM ETIQUETTE During practice times, our locker rooms will be busy with members, other youth, and siblings. Swimmers should keep their conversations appropriate to a multi-age environment, and volume respectful of all members. ATTENDANCE Swimmers are expected to attend all practice sessions. Building team unity, improving stroke technique, and dropping time in races all lead back to daily swim practice! Being a dedicated team member requires commitment to your teammates and coaches by attending practice and putting forth the effort to make the most of each session. Timeliness to practice is our most common re-occurring problem. Our longest swim practices are only one hour. It s important to make the most of all the time we have in the pool, and arriving on time also allows swimmers to warm-up properly, which reduces injuries. 7

8 COMMUNICATION STAYING IN TOUCH It is our goal to make staying in touch and staying informed about team events seamless. We try to use a variety of methods and media to make sure our parents are always aware of what the team is doing. If you cannot attend a scheduled meet, please notify your coaches as soon as possible. TEAM /WEBSITE The majority of team communication happens via , either from the coaches or swim parents. If you have questions about the team, please the swim parents/swim moms at the sheridanbeachswimteam@gmail.com. Information about the season is also available via the team website: The coaches and the swim moms will upcoming event info, news, updates, and notices that affect your swimmer s practice group as needed. You can register multiple addresses at registration, so everyone stays in the know. SWIM TEAM BOX Your swimmer has a folder in the swim team box. This is where you will find awards, event announcements, and anything else we are distributing. The box is kept at the front desk in the pool office. 8

9 PRACTICE EQUIPMENT PRACTICE ATTIRE Please see the Apparel section for information regarding appropriate practice suits. Girls should wear a swim cap or tie hair back. Boys with short hair may choose but are not required to wear a cap; those with long hair must follow the girls protocol. All swimmers are expected to wear appropriate goggles (no face masks, please.) OTHER ITEMS In addition to the items above, your child may also want a few other things. You may want to send your child with a larger, bath size towel. Your child may also be interested in a chamois. These ultra-absorbent towels are great at meets and help your child stay warmer (by staying dry!). To keep all of their equipment together, we advise using a dedicated swim bag. This helps swimmers avoid missing or lost equipment. In addition, we strongly recommend using name labels or fabric markers to label EVERYTHING your child brings to the beach with your family name and/or phone number. Many swimsuits, clothes, towels, shoes, backpacks and more get lost and are unclaimed at the Beach each year. 9

10 APPAREL PRACTICE SUITS Swim suits used in practice may be any material; however, we recommend polyester or nylon. Girls should wear a racer back suit, either a one-piece or two piece is acceptable. Please avoid traditional lycra suits as they stretch out and quickly become see through. Boys should wear a jammer or briefs. Trunks are fine until another suit can be purchased, however, the extra drag created by swim trunks will affect your child s workout. COMPETITION SUITS We compete in a basic green diamond-back for girls, jammers or briefs for boys. Orders are placed in the spring, and the suit design is used for two years. If you have missed the order or need a replacement suit mid-season, we can direct you to the correct style and color so your swimmer will still fit in with the team. Make sure you purchase 100% polyester if you want it to last as long as possible. SWEATS, TEES, AND LOGO GEAR Families are also given the opportunity to order team gear. We shop for high-quality gear that will hold up to the pool environment. We have adult and youth sized sweats and tees. Ordering this gear is optional. You will have a 3-4 week time period in which to place your order online in the spring. Championship meets also usually have tees and sweats with the meet logo for sale. VENDORS We purchase our suits and caps through Sylvia s Swimwear. They are a great source for other items you may need-goggles, tempo trainers, etc. Their closest shop is in Northgate, or you can find them online at 10

11 MEET INFORMATION VOLUNTEERING Parents are required to volunteer 8-10 hours during the season. Please see the Volunteering section on page 12 to find out more information about how you can give your time to support our team. MEET ATTENDANCE Swimmers are expected to attend ALL swim meets and arrive before warm-ups begin: 4:45pm for home meets and 5:15pm for away meets. PLEASE PAY ATTENTION AT MEETS! It s easy to miss an event at a meet due to all the distractions around you. Parents help keep your kids on track, and swimmers be sure to pay attention and arrive at the clerk of course well before your scheduled event. VENDORS AT MEETS The championship meets will tend to have a gear vendor great for emergencies. We recommend you always travel with spare gear you never know when they won t have your size. WHAT IS A QUALIFYING TIME? In order to qualify for the Preliminary Meets at the end of the season, swimmers must first qualify by swimming at or under the standard for the event for their age group. These time standards are set by the league before the swim season begins. The times are posted on the swim team bulletin board next to the pool and can be found at bhttp:// 11

12 VOLUNTEERING PARENT RESPONSIBILITIES TO THE SWIM TEAM Sheridan Beach Swim Team is successful because of the great parent support we enjoy! Other than the paid coaching positions, all jobs and tasks that support the team and the swim meets are done by parent volunteers. An average of 70 volunteers are required to run each meet that Sheridan Beach hosts. As part of your family s participation in the summer swim program, you re required to volunteer 8-10 hours during the season. Please see descriptions of the volunteer jobs and responsibilities at our volunteer website at Families can sign up for volunteers jobs beginning the week before swim team registration. More information about sign-ups for volunteer jobs will be provided with the registration materials. Our swimmers love the social aspect of our team parents can make new friends too just be sure to volunteer at every meet or event! 12

13 SWIM MEET SURVIVAL GUIDE The following are some observations from former swimming parents that we thought would help families know what to expect when they get to a meet and to assist families preparing for the meet experience. Make sure your swimmer eats properly and rests prior to the meet. Your swimmer needs to eat a big meal before they come to the pool. They should have it finished about minutes before warm ups. This meal will need to carry them through the minutes of constant swimming during warm ups, 3-4 races, and cool downs, all in a 3-6 hour period. A good night s sleep is essential. WHAT SHOULD I PACK IN MY SWIM BAG? Team suit and a spare suit Team swim cap and a spare Goggles and a spare Deck sandals there s plenty of ways to pick up infection and get injured around the pool. Towels Pack at least two (big ones). Everything around the pool gets wet! Something warm to wear sweatshirt, sweatpants, more towels. Nylon sleeping bags are a great way to keep kids warm between events on rainy, cold days. Water bottle. Discreet snacks (some pools don t allow them on deck) raisins, trail mix, Ritz bits w/peanut butter, grapes, small chunks of fruits or veggies in Ziploc bags...ask around for ideas. Toiletries swim shampoo, conditioner, brush, comb, etc. A DRY change of clothes for after the meet (to remain dry they should probably be put in a separate compartment or a Ziploc bag. Inhalers if your child is asthmatic. Extra plastic bags for keeping things dry. Also at meets be sure to check for all your items before leaving gear left behind at a meet is very hard to track back down. WHEN SHOULD I ARRIVE? Either home or away get to the pool early in time to find a parking spot, get into the facility, for your swimmer to change, check in with the coach, and to be ready for warm ups. 13

14 Our coaches would like our swimmers on deck 15 minutes prior to the beginning of warm ups so they can get organized and stretch. It s generally best to have younger swimmers already in their suits when they get to the pool. Some pools have drop off areas to let the swimmers out before you look for a parking spot. WHAT DO I DO AT THE MEET? If nothing else, you ll have lots of time. Most dual meets will go 3-4 hours. Championship meets can go as long as 6 hours. Bring a book, laptop, knitting, or anything else that can occupy you for the 3 hours and fifty minutes your child is not swimming and when you re not volunteering. It s a good time to get to know the other members and their kids. During the swim, cheer for your swimmer (and their friends/teammates)! Good sportsmanship starts with you. Remember that improvement and personal accomplishments are more important than winning. WHAT SHOULD MY SWIMMERS DO WHEN NOT SWIMMING? The swimmer s biggest responsibility during meets is to swim to the best of his/her ability. Practice is the biggest single factor in this equation, but on race day each swimmer must be responsible for getting themselves lined up for the correct event in the correct heat and lane. Nothing is more frustrating to a coach than having a swimmer ready to get a best time and then having them miss their event. Athletes miss events for a number of reasons, but some of the top reasons are: Not paying attention In the bathroom At the snack bar In the stands with mom/dad While coaches/parent volunteers may assist the younger athletes, it is each swimmer s responsibility to get lined up with enough time to prepare to race (cap & goggles on). Also important for a swimmers success is staying hydrated. Water is our number one choice. Many sports drinks are fine in moderation. For food, stick with light snacks from home. Think carbs for quick energy, protein after the meet. While many meets do have some healthy fair, the norm is a buffet of sugared snacks, candy and treats. 14

15 When swimmers are not racing or eating they tend to relax and socialize. While IPods and electronic game devices are popular it s important to put them away when swimmers are racing as they sometimes disappear when left out. While this does not happen often, it is not unheard of. WHAT ELSE DO I NEED TO KNOW? If you are going to volunteer on the pool deck we recommend wearing water shoes and either shorts or black bottoms as chances are you will get splashed. Sharpie marker or other permanent marker They are useful for writing your swimmers events on their hands or arms. This way they have instant access to all event numbers, heat and lane information. After this information has been recorded on your swimmer please take away the marker. Nothing good happens when 10 year olds have sharpies for 3 hours at a time. Highlighter and heat sheet To highlight your swimmers events on the heat sheet or meet program which can usually be purchased near concessions or at the entrance of the meet for $1-$10. You can keep track of your swimmers and their friends performances. Seating Meets can last a long time. Sometimes the bleachers can get very hard. Folding bleacher/camping chairs help the back and the bum a lot. Canopies/Tents - On hot and rainy days, canopies offer shade and shelter, even small pop-up tents offer kids a good get-away. Food SBST has partnered with Celebrations Catering to provide food at our home swim meets. Celebrations Catering serves a variety of salads, BBQ faire and desserts. Above all else - meets need to be a fun, productive experience for your swimmers. Meets are opportunities for your swimmer to show off all the work and practice he/she put in during the weeks preceding the meet. If you have any other questions please feel free to contact our swim moms or your coach. 15

16 SPORTS NUTRITION One of the strongest points we want to make about swimming and our athletes is this: children are not little adults. Their bodies are different than adult bodies. Everything you have heard about sports nutrition may not necessarily be applicable. Keep in mind our team and our swimmers are not working out for intense, 2 or more hour-a-day workouts. According to most research, a 10 and Under swimmer practicing for an hour a day can usually burn on average between additional calories through training. A year old will burn in a two hour practice. Make sure those calories are replenished from healthful sources, and apply common sense and regular nutritional guidelines. The best pre-workout meal is primarily carbohydrates like pasta, breads and cereals. These are easy to digest and absorb, and will be a source of quick energy. There is no need to tank up -younger athletes bodies will only store a limited amount of fuel from a meal of carbs. Over-indulging will only make a swimmer feel bloated and uncomfortable before a workout or a meet. After a workout, you want to focus on a mixture of carbs and protein, with a bigger emphasis on carbs. Older athletes, working out for two or more hours a day, start to have stronger re-fueling requirements. Until then, just keep the snacks healthful, and toss in some protein. Sports drinks are another area for caution. Typically, unless workouts are both vigorous and extend longer than an hour, water is all that is needed to hydrate. Many sports drinks contain sugar and additives, and can contain differing electrolyte balances-if you are going to purchase them, read labels and learn the differences. To keep junk calories low, consider diluting them with water. That being said, keeping your swimmers hydrated is extremely important, and shouldn t just occur poolside. Have them sip water throughout the day. Limit juices, which can have as much or more sugar than soda pop. Do drink before, during, and after a workout. If you want to learn more, the USA swimming website ( under the Tip & Training tab, has great resources for learning more about sports nutrition and swimming. 16

17 SWIMMING LANGUAGE 101 Blocks: The starting platforms located behind each lane. Clerk of Course: The staging area where swimmers are lined up by heat and lane for a swimming event. Area is usually away from the pool and has rows of benches for the swimmers to sit. Distance: How far a swimmer swims. Pools can have yard or meter distances. Our meets are short course yards so the pool is 25 yards long. Disqualified, or DQ d : A swimmer's performance/time is not counted because of a rules infraction observed by a trained official. A disqualification may result from actions such as performing strokes in an illegal manner or false starting. Dive: Entering the water head first. Diving is not allowed during warm ups except at the designated time, in specific lanes that are monitored by the swimmer's coach. Dropped time: When a swimmer goes faster than the previous performance they have "dropped their time." Heats: A division of an event when there are too many swimmers to compete at the same time. The results are compiled according to the swimmers times, after all heats of the event are completed. Heat sheet: The pre-meet printed listings of swimmers' seed times, lane and event assignments for the meet. 17

18 Jammer: A close fitting suit to almost the knee worn by boys. Officials: The certified adult volunteers who operate the many facets of a swim meet. Qualifying times: Published times by age group necessary to enter the Preliminary meet at the end of the season. Racerback: The style of suit worn by girls where the straps meet snugly in the back in an x pattern, rather than the scoop u shape of casual one-piece swim-wear. Results: The results of each event are typically posted during a meet. At Sheridan Beach, the results can be found on the brick wall near the wading pool. The results can also be found on the clipboard hanging near the swim team display on the pool deck in the days following the meet. Ribbons: Any ribbons that a swimmer is awarded will be filed in your family folder in the swim office within a couple days of the meet. Seed: Swimmers are assigned heats and lanes according to their submitted or preliminary times. Short course: A 25-yard or 25-meter pool. Split: A portion of an event that is shorter than the total distance and is timed. (i.e.) a swimmer's first 50 time is taken as the swimmer swims the 100 race. It is common to take multiple splits for the longer distances and relay events. Stroke: There are four competitive strokes: butterfly, backstroke, breaststroke, freestyle. All four 18

19 are performed in the Individual Medley (IM.) Timer: The volunteers sitting behind the starting blocks/finish end of pool, who are responsible for getting watch times on events and activating the backup buttons for the timing system. Touch pad: The removable plate {on the end of pools) that is connected to an automatic timing system. A swimmer must properly touch the touchpad to register an official time in a race. Warm-up: The practice and "loosening-up" session a swimmer does before the meet or their event is swum. Whistle: The sound a starter/referee makes to signal for quiet before they give the command to start the race. Yards: The measurement of the length of a swimming pool that was built per specs using the American system. A short course yard pool is 25 yards (75 feet) in length. Yardage: The distance a swimmer races or swims in practice. Total yardage can be calculated for each practice. 19

Swimmers and Parents Handbook

2015 SWIM TEAM Swimmers and Parents Handbook Table of Contents General Information Who s Who at the Pool 3 Swimmer Goals and Expectations 4 Parent Guidelines 4 Pre-Season Meeting 4 Age Groups 4 Troll Buddies