Handbook of the Parkland Pirates

Transcription

1 Handbook of the Parkland Pirates

2 Parkland Pirates 2 Table of Contents INTRODUCTION WHY SWIM? Physical Development Intellectual Competence "Preparation for Life" MISSION AND OBJECTIVES ORGANIZATION AND PHILOSOPHY COACHING STAFF COACHES' RESPONSIBILITIES TEAM LEVELS What is the Pirate Challenge? PRACTICE AND ATTENDANCE POLICIES ILLNESS AND INJURY 25 SWIMMERS' TRAINING RESPONSIBILITIES 25 CODES OF CONDUCT 25 PARENTS'...YOUR ATHLETE NEEDS YOU 28 PARENTS' RESPONSIBILITIES 29 COMMUNICATION 29 PROBLEMS WITH THE COACH? TEN COMMANDMENTS FOR PARENTS OF ATHLETIC CHILDREN 31 TEAM UNIFORM 32 COMPETITIVE STROKES 32 COMPETITION...and the winner is.. 32 TYPES OR LEVELS OF SWIM MEETS 33

3 Parkland Pirates 3 MEET SCHEDULE 33 PHILOSOPHY OF COMPETITION 34 What To Take To The Meet 35 CHAMPIONSHIP MEETS 35 Prelims & Finals Meet Format 36 Awards & Placing 37 Receiving Awards in Public 38 OUT OF TOWN MEETS ROAD-TRIP POLICY NUTRITION Food Choices Fast Food Nutrition (??) Restaurant Choices Fast Food Choices Nutrition Do's & Don'ts GLOSSARY INTRODUCTION WHY SWIM? Physical Development The purpose of this handbook is two-fold: to explain to new members just what Parkland Pirates is all about and to outline various policies that affect all swimmers, year after year. It should be read by all families so that they may become familiar with important facts and rules of the club. Age group swimming builds a strong foundation for a lifetime of good health, by teaching healthy fitness habits. Swimming is considered to be by many physicians and pediatricians the ideal activity for developing muscular and skeletal growth. Why do doctors like it so much? Swimming develops high quality aerobic endurance, the most important key to physical fitness. In other sports an hour of practice might yield as little as 10 minutes of meaningful exercise. Age group swim teams use every precious minute of practice time developing fitness and teaching skills. Swimming does a better job in proportional muscular development by using all of the body's major muscle groups. No other sport does this as well.

4 Parkland Pirates 4 Swimming enhances children's natural flexibility (at a time when they ordinarily begin to lose it) by exercising all of their major joints through a full range of motion. Swimming helps develop superior coordination because it requires combinations of complex movements of all parts of the body, enhancing harmonious muscle function, grace and fluidity of movement. Swimming is the most injury-free of all children's sports. Swimming is a sport that will bring kids fitness and enjoyment for life. Participants in Master's Swimming programs are still training and racing well into their 90s. Intellectual Competence In addition to physical development, children can develop greater intellectual competence by participating in a guided program of physical activity. Learning and using swimming skills engages the thinking processes. As they learn new techniques, children must develop and plan movement sequences. They improve by exploring new ideas. They learn that greater progress results from using their creative talents. Self-expression can be just as much physical as intellectual. Finally their accomplishments in learning and using new skills contribute to a stronger self image. "Preparation for Life" by Phil Hansel, Reprinted from Swimming World magazine February 1988 Not everything we do in life is a pleasant experience. Not everything we do is beneficial. Not everything is productive. Not everything is a nurturing, loving experience. Life is full of negative, destructive experiences. Rejection, defeat and failure surround all of us. The trick is to be prepared to deal with this side of life and learn to overcome discouragement. I have always felt that the great value of swimming as a sport is that it prepares one for life. The total swimming experience is made up of people, attitudes, beliefs, work habits, fitness, health, winning and losing, and so much more. Swimming is a cross section of lifetime experiences. It can provide so many learning situations. A swimmer learns to deal with pressure and stress, sometimes self-imposed, sometimes applied by others. One learns to deal with success and failure. One learns teamwork and discipline. Swimming becomes a self-achievement activity. There is only one person in the water in a given lane in any race. The responsibility for performance ultimately lies with the individual. How well the individual has prepared physically and mentally to a large degree will determine the performance level. Many swimming experiences can be of the disruptive, discouraging type. But at least a young swimmer learns that this is part of life, and the swimmer must learn to cope.

5 Parkland Pirates 5 By learning how to handle frustration and disappointment, the young swimmer gains confidence. The swimmer learns dedication and commitment. Through perseverance, a swimmer learns to overcome adversity. All of these experiences tend to develop an individual who is better able to handle life's hardships and face problems. As coaches and parents, we tend to preach that hard work will lead to victory. We preach that clean living and proper training such as diet, sleep and regular attendance at workouts will lead to winning. Though in the long run for a productive successful life, these are probably truthful concepts that don't always work in short-term situations. We have all been in situations where a bigger, more gifted person with poor work habits is the victor in race after race. Or we've known others who never seem to study, yet get good grades. We've known business people who never seem to lift a finger, yet for one reason or another, they close deal after deal. These things just are not fair. Yet this is one of the valuable lessons that swimmers learn: "Life is not fair." We don't all start out in life with the same physical, mental, emotional and financial resources. In that respect, "Life is not fair." A swimmer must learn what is fair for one is not necessarily fair for another. A swimmer learns we are all different and each individual controls his or her own destiny. A swimmer learns to emphasize given talents and skills. A swimmer learns to improve on a regular basis. By not setting limits and restrictions, this improvement will surely lead to success. A swimmer learns if he or she does their best, then there are no failures. A swimmer learns to set realistic goals. Once a goal is reached, then new goals must be established. A swimmer learns that effort becomes an individual crusade. If the ultimate goal is an Olympic gold medal, then with the proper talent, dedication, belief and support, all swimmers believe it can be done. This is the positive achievement side of swimming that I like so much. Through experience in swimming, our young people learn attitudes and habits that will remain with them throughout the rest of their life. Most swimmers learn to be "can do" people. Generally, these positive attitudes, belief in self and solid work habits will produce a terrific adult. Our society and our world is enriched by these former swimmers as they become adults. Because of their training, they handle life with a smile. They contribute time and energy to others in every way imaginable. We can be proud of what swimming contributes to this world. Though "life is

6 Parkland Pirates 6 not fair," a swimmer knows how to deal with that and can achieve a balance. For the most part, former swimmers grow up to be ordinary people, but they always have that extra plus from the swimming experience. We are different and can be proud of it. It's a pity and truly "unfair" that thousands and thousands of young people are missing the swimming experience. We must open our programs to everyone. We must find ways to share our fantastic sport. MISSION VISION VALUES OBJECTIVES We create an optimum environment where student-athletes develop positive character traits and fulfill their competitive potential. Pound-for-pound & stroke-for-stroke, the best swim team in Alberta Hard Work Effort, elbow grease, Oomph, Mastery acquiring, learning, applying skills Courage unwillingness to allow the fear of mistakes to get in the way of success To promote involvement in competitive swimming. To promote diversity in competitive swimming. To enable swimmers to learn, train and compete at their highest individual level of achievement. To develop swimmers with great attitudes towards peers and competitors. Establish a team culture: That promotes athletes to work routinely towards making themselves better, assist in making their teammates better, and to Honor the Sport of swimming; Where Coaches embody and instill team values to better teach life lessons and prepare athletes for competitive success Where parents focus on the character development of their child; therefore, allowing for athletes and coaches to focus on competitive success. To maintain an annual retention rate of 85% among competitive swimmers. To continue to improve and expand aquatics programs for the community, enrolling the greatest number of individuals possible while maintaining the highest levels of quality. ORGANIZATION & PHILOSOPHY The Parkland Pirates Aquatic Club (PPAC) is committed to teaching life skills and developing character, while teaching Parkland Pirate swimmers how to be successful in the pool. The Parkland Pirate experience is for swimmers of all ages and abilities. Swimming is a lifelong and life-saving skill and Pirate offers a healthy environment in which young athletes can develop into responsible individuals. As with all organizations, our team can be successful only if everyone is an active member and participates in all activities. We expect families to volunteer their time, energy and talents on behalf of the team. This will help fees to be

7 Parkland Pirates 7 kept to a minimum and enhance the learning experience for the children and their families. Our training philosophy is designed to have children reach their true potential in their high school and college years. We feel it is important to lay a foundation with our younger swimmers based on great technique, skills, habits and allaround athleticism that can be built upon through their developmental years. COACHING STAFF Nothing has a greater influence on the quality of children's sports than the excellence of the coach. The Parkland Pirates Aquatic Club coaching staff are members of Swim Canada and certified by Canadian Swimming Teachers and Coaches Association. Our Head Coach is also certified by the American Swim Coaches Association and has access to the most comprehensive training and certification program for youth coaches of any sport in North America. Our coaching staff provides assurances that the time your children spend in swimming will be quality time. Head Coach Ryan MacDonald Ryan MacDonald has been positively impacting developing athletes that love to swim since Armed with years of experience coaching children of all ages and abilities--aided with his prior military service--gives Coach Ryan a solid perspective towards preparing athletes for a successful future in swimming and in life. Throughout the years he has coached age group champions in every stroke and distance--to include Open Water. A number of age group and senior swimmers he has coached have gone on to swim at the US national level; as well as, go on to swim in Colleges and Universities in the states. A major part of his coaching career has been with the following distinguished USA Swimming teams: Sierra Marlins in Calf., Marlins Of Raleigh, and New Wave Swim Team of North Carolina. Through his career he has been directly mentored by coaches that have turned sturgling teams into power houses; developed Olympic Gold Medalists and coached World Record holders. Coach Ryan is coaching professional that holds a B.S. in Sport and Health Science and is a Level 3 certified level 5 educated member of the American Swim Coaches Association. Ryan lives in Edmonton with his bride of 22 years and their three children. COACHES' RESPONSIBILITIES The job of the coach is to supervise the entire competitive swim program. The PPAC coaching staff is dedicated to providing a program for youngsters that will enable them to learn the value of striving to improve oneself. Therefore, the coaches must be in total control in matters affecting training and competition. 1. The coaches are responsible for placing youngsters in practice groups. This is based on the biological age and ability level of each individual. When it is in the best interest of a swimmer, he/ she will be placed in a more challenging training

8 group by the coach. Parkland Pirates 8 2. Sole responsibility for stroke instruction and the training regimen rests with the Pirate coaching staff. Each group s practices are based on sound scientific principles and are geared to the specific goals of that group. 3. The coaching staff will make the final decision concerning which meets PPAC swimmers may attend. The coaching staff also makes the final decision concerning into which events a swimmer is entered. 4. At meets, the coaching staff will conduct and supervise warm-up procedures for the team. After each race, the coaches will offer constructive criticism regarding the swimmers' performances and a direction for them to work toward. (It is the parent's job to offer love and understanding regardless of youngster's performance.) 5. The building of a relay team is the sole responsibility of the coaching staff. The coaching staff is constantly updating and improving the Pirate program. It is the swimmers and parents' responsibility to make the most out of the excellent opportunity this program provides for success in swimming. TEAM LEVELS The Parkland Pirates Aquatic Club age group program is progressively designed to develop the child physically, mentally and emotionally in a systematic fashion. A well-defined, long-term approach of gradually increasing degrees of commitment is essential to reach peak performance levels during a swimmer's physiological prime. The emphasis in the early stages of participation must be placed on developing technical skills, on a love for the sport and on FUN. In the later years, a more demanding physical and psychological challenge will be introduced to the training program. We avoid doing too much too soon, because we want the opportunity of achieving maximum potential to occur in senior swimming. In addition to emphasizing long-term rather than short-term results, it is also important that we establish training groups of swimmers who are compatible in respect to abilities, commitment levels and goals. Unfortunately, this is not always the most convenient approach to take, but it is always the most productive. At each level, the goals and objectives are specific and directed toward meeting the needs of the swimmer. The long-term goal of total excellence is always in mind. As each child is different, he/she will progress at his/her own rate. The coaching staff recognizes this fact by making team assignments based on a swimmer's physical, mental and emotional level of development

9 Parkland Pirates 9 Pre Competitive This is our group for beginners & seasonal swimmers. Training Set Requirements Physical Swim or Kick a 25 yard of Freestyle or Backstroke. Discovery (Level I) The following are Exit Capabilities: Training Guidelines Physical The athlete is capable of swimming a 300 yard set of freestyle and backstroke as well as kicking on the following interval bases: (all are per 50) 1:30 1:30 1:30 The athlete is capable of swimming a 150 yard set of legal breaststroke and butterfly: (all are per 25) 1:00 1:00 Cognitive Begins to use the pace clock. Competitive Performance Introduction to racing skills: Race in practice Relays Kicking races Biomechanical Progressions Physical 1. From a push maintain a prone streamlined body position, defined as one hand on top of the other, ears between the upper arms, lower body stretched long, and toes pointed. a. Hold this position for at least one and one-half body lengths, and be able to vary the depth of the underwater push-off. b. Introduce underwater kicking skills 2. Execute a breakout from a push by holding the streamlined position; then initiate a kicking action and progress to the surface of the water with a pull to the surface. 3. Maintain a vertical, stationary position with little or no leg movement in deep water, using a sculling motion. 4. Complete legal freestyle and backstroke technique for 50 meters using hip shoulder technique. a. Demonstrate the ability to comfortably take a breath on either the right

10 Parkland Pirates 10 or left side in Freestyle b. Demonstrate the ability to keep head still and breath as hands enter the water on Backstroke. c. Maintain a steady kick throughout both strokes. 5. Develop the butterfly and breaststroke skills 6. Complete the Racing Start Progression with a 2-foot start 7. Perform all stroke and IM Turns (open Back to Breast) Cognitive 1. The swimmer can count strokes of freestyle and backstroke. 2. Athlete should be able to repeat keywords as prescribed by the coach to explain/describe movements appropriate to that level. 3. Uses Pace Clock Physiological Progressions Physical 1. Coordinated movement patterns: swims freestyle and backstroke with legal form. 2. Aerobic endurance a. Can complete a 30-minute practice session. b. Can perform a continuous swim for five minutes. Dry-land 1. The swimmer will play broad based movement games. 2. The swimmer participates in multiple sports/activities. 3. Learns some stretches Nutrition 1. Can name three sources of fruit, vegetables, grains, dairy, protein and fat. 2. Has a favorite healthy food 3. Can help in the kitchen preparing meals. a. Mixing b. Pouring c. Cracking eggs d. Cutting/chopping fruits & vegetables 4. Asks for healthy snacks/meals Character Development & Life Skills Championship Behavior and Accountability 1. The swimmer understands that he or she is part of a team and has respect for his or her teammates. 2. The swimmer listens to recommendations from the coach and tries to make the appropriate changes. 3. The swimmer understands appropriate team rules and the consequences of

11 breaking the rules. Parkland Pirates 11 Work Ethic and Self-Discipline 1. The swimmer will pick up and put away any equipment he or she used in practice. 2. The swimmer will be ready to start practice on time with the appropriate equipment (suits, goggles, etc.). 3. The swimmer gives the coach his or her undivided attention while the coach is talking. The swimmer should focus his or her eyes on the coach and remain quiet when the coach is talking. The swimmer will also follow directions set forth by the coach in practice. 4. The swimmer will Just say no! to drugs and other harmful substances. 5. The swimmer will show respect for the facilities and equipment. 6. The swimmer will swim the entire set (e.g., doesn t walk on bottom, counts accurately). Commitment and Team Loyalty 1. The swimmer will know the team name and team colors. 2. The swimmer will know the names of teammates and coaches in his or her practice group on the team. 3. The swimmer will know the name of the training group immediately above Psychological Skills 1. The swimmer demonstrates industry, or a sense of becoming capable of performing increasingly complex tasks outlined in the other three dimensions (coachable) 2. The swimmer understands and behaviorally demonstrates that others can teach them new things (willing to learn new things and new perspectives-coachable) 3. The swimmer behaviorally demonstrates and verbally communicates that participation in this activity is worth their time and effort (fun). 4. The swimmer behaviorally demonstrates initiative and competency becomes more comfortable with the pool/swimming environment and culture 5. The swimmer behaviorally demonstrates both a me and a we (egocentrism) in their learning and participation. Imagination (Level II) Has participated in competitive situations for the primary purpose of skill development (i.e. time trials, intra-squad meets, dual meets, and other entry-level competitions). Completes Pirate-aRge events. The following are Exit Capabilities: Training Guidelines Physical

12 Parkland Pirates 12 Capable of swimming a minute or 600 yard set of the four competitive strokes as well as kicking on the following interval bases: (all are per 50) 1:00 1:10 Breast & 1:30 1:30 2:30 (per 100) Add the 200/400 free and/or 200 IM with good technique Cognitive Accurately counts and computes distances Biomechanical Progressions Physical 1. Execute a start from the blocks. Hold the underwater streamlined position for one and one-half body lengths, initiate a kicking action for one body length, and progress to the surface of the water with a pull. 2. Execute a legal freestyle, backstroke, butterfly, and breaststroke turn, including an approach of at least 10 yards/meters. 3. Stroke progression: Complete progressions for the butterfly and breaststroke Butterfly a. Demonstrate an undulating motion during the butterfly stroke. b. Demonstrate correct timing of the pull, kick, and breath during the butterfly. c. Complete one length of the pool with legal butterfly form. Breaststroke a. Complete 50 meters with legal breaststroke form. b. Demonstrate correct timing of the pull, kick, and breath during the breaststroke. 4. Performs 100 meters of individual medley with legal technique and turns. 5. Perform relay exchanges. 6. Performs prescribed underwater dolphin kicks for freestyle, backstroke and butterfly starts and turns 7. Breathes within the rhythm of stroke in all four strokes. Cognitive From a push the swimmer counts the number of strokes/cycles per length for each stroke Physiological Progressions Physical 1. Coordinated movement patterns: swims all four strokes. 2. Aerobic endurance: can perform continuous swim and kick for 10 minutes. Cognitive The swimmer begins to understand maturation, physical development, and

13 Parkland Pirates 13 nutrition. a. Understands and accepts individual differences in physical size within an age group. b. Understands that energy for exercise is derived from nutrition. Dry-land 1. Introduction to balance and coordination skills 2. Introduction to games and activities that include kicking, throwing, tossing, hopping, jumping and skipping 3. The swimmer participates in multiple sports/activities Nutrition 1. Independently pack healthy snacks for during school and before/after training 2. Able to choose quality calories from fruit, vegetables, whole-grains and cereals, low-fat dairy, lean protein and heart-healthy fats. Character Development & Life Skills Championship Behavior and Accountability 1. The swimmer demonstrates an understanding of sportsmanship championship behavior (e.g., doesn t throw goggles, congratulates opponents). 2. The swimmer will treat teammates, parents, and coaches like he or she would want to be treated. 3. The swimmer talks to the coach immediately before and after each race. 4. The swimmer knows basic meet procedures including how to use and read a heat sheet. 5. The swimmer learns basic race tactics Work Ethic and Self-Discipline 1. During practice the swimmer will a. leave on time during sets, b. start and finish at the wall, c. swim the set in the prescribed manner(e.g.,doesn t do freestyle on butterfly sets, doesn t pull on kicking sets, performs all turns legally), and d. Swim the entire set (e.g., doesn t walk on bottom, counts accurately). 2. The swimmer will communicate with his or her coach. Time Management The swimmer understands the importance of hard work in the classroom and will complete his or her homework on time. Commitment and Team Loyalty

14 Parkland Pirates The swimmer will know the team name and team colors. 2. The swimmer will know the names of teammates and coaches in his or her practice group on the team. 3. The swimmer will know the name of the training group immediately above Psychological Skills Peak Performance Management 1. Understands and can demonstrate the difference between tense and relaxed muscles. 2. Can identify past situations where both have been present. 3. Can describe the relationship between nervousness and performance. 4. Can describe the mind body connection (negative thoughts lead to tight muscles lead to poor performance). Self-Image Understands the role of failure and the importance of learning from one s mistakes; understands that this is essential to becoming a champion. Self-Talk Has a general understanding of the effect that negative self-talk plays on performance (understands the concept of GIGO garbage in, garbage out). Mental Dimension of Training Understands that an important part of training in swimming involves the mental dimension. Concentration 1. Possesses a basic understanding of the concept of concentration 2. Knows the difference between focusing on what s important and what s not. 3. Has an understanding of what to focus on and what to block out both in practice and in meets. 4. Is aware when focus leaves target and knows how to bring focus back (how to concentrate). Endevor (Level III) The following are Exit Capabilities: Training Guidelines Physical The athlete is capable of swimming sets 20 to 30 minutes on the following base intervals bases: (all are per 100) 1:45 1:55 Fly & 2:05 Kick & 2:00 Competitive Performance Must achieve at least a: a. 10-Under AAA time standard, or

15 Parkland Pirates 15 b A time standard, or c BB time standard From the Pirate Motivational Time Standards in two different strokes Has completed the age appropriate Pirate-X events and has a score of 1500 points for a 10, 11 or 12 year old Biomechanical Progressions Physical 1. Perform a legal 100 of each stroke, a 200 individual medley and the age appropriate distance event 2. Increase number of underwater dolphin kicks with increased speed and efficiency for freestyle, backstroke and butterfly. 3. Performs a legal breaststroke pullout with a dolphin kick. 4. Perform effective finishes 5. Perform correct timing for relay exchange. 6. Breathes within the rhythm of stroke under race conditions in all four strokes. Cognitive 1. Complete one length of all four strokes holding the same time or faster but using fewer strokes/cycles than in Silver. 2. Swims with prescribed technique during practice and meets 3. Swims with prescribed breathing patterns during practice and meets Physiological Progressions Physical 1. Aerobic endurance: performs T30 or other threshold set one time per season. 2. Short sprints of all strokes at maximum velocity working on racing skills, coordination, starts and finishes. Cognitive 1. Swimmer understands maturation and physical development: begins to understand relationship between training programs, maturation, and physical development. 2. Swimmer understands the purpose of heart rate measurement. 3. The swimmer can measure his or her own resting and exercise heart rate. 4. The swimmer understands the importance of muscular flexibility in swimming performance. 5. Introduction of broken swims to learn race strategy and pacing. Dry-land 1. The swimmer participates in organized free play 2. The swimmer starts to learn athletic movements on land that they aren t getting playing other sports 3. Template:

16 Parkland Pirates 16 a. Flexibility routine b. Athletic development(linear/lateral movements) c. Gymnastic strength activities d. Kicking, throwing, tossing, hopping, jumping and skipping activities and games 4. The swimmer participates in multiple sports/activities Nutrition 1.Understand that Food is Fuel. Energy in=energy out. 2. Makes healthy food choices (despite teammates unhealthy choices while traveling, after training, etc..) 3. Can put together a healthy meal with all macros (carbs, protein, fats) at table. Character Development & Life Skills Championship Behavior and Accountability 1. The swimmer demonstrates a higher level of sportsmanship championship behavior (e.g., respects competitors and gets along with friends regardless of ability level). 2. Swimmer knows qualifying standards for highest level competitions. Work Ethic and Self-Discipline 1. The swimmer attends the recommended meets and understands the importance of being on time for meet warm-ups. 2. The swimmer meets the established attendance requirements. 3. The swimmer challenges him or herself to perform to the utmost of his or her ability in practice. Time Management The swimmer demonstrates an ability to balance school and outside activities. Commitment and Team Loyalty The swimmer chooses a national swimming hero and knows the event in which he or she competed or competes. Psychological Skills Peak Performance Management 1. Understands the relationship between relaxation and performance 2. Knows the three levels of nervousness (too little, just right, too much). 3. Can perform diaphragmatic (belly) breathing as relaxation technique. 4. Understands that stress comes from negative self-talk and faulty focus of concentration. 5. Understands the concept of UC s, or uncontrollables, as a major source of stress.

17 Parkland Pirates 17 Self-Image 1. Is able to accept criticism from the coach. 2. Understands that criticism is a critique of skills not a critique of an individual. Self-Talk 1. Understands the benefits of and uses positive self-talk and affirmations. 2. Closely monitors negative self-talk. Concentration Understands the importance of concentration in practice and meets and can regularly recognize a faulty focus and bring self back to a proper focus. Goal Setting Understands the value of setting process and outcome goals for both practice and meets 1. Swimmer knows best times for practice and meets 2. Swimmer sets and writes process and outcome goals Challenge (Level IV) The following are Exit Capabilities: Training Guidelines Physical The athlete is capable of swimming sets 30 to 45 minutes on the following base intervals bases: (all are per 100) 1:25 1:35 1:45 1:35 Kick & 1:55 Competitive Performance 1. Must achieve at least a: a AA time standard, or b A time standard From the Pirate Motivational Time Standards in two different strokes 2. Has a minimum Pirate-X score of 2400 points Biomechanical Progressions Physical 1. Complete one length of each stroke holding the same time or faster but using fewer strokes/cycles than in level Maintain consistent stroke rates and times in training sets. 3. Performs the 200 s of stroke and a 400 individual medley 4. Demonstrates more effective underwater swimming off start and turn in all strokes than in previous Level 5. Improve speed,power and distance to 15 meters in each stroke 6. Performs effective finishes.

18 Parkland Pirates Performs a relay exchange with advanced technique. Cognitive 1. The swimmer understands the relationship between distance per stroke, stroke rate, and swimming speed. 2. The swimmer can name two ways to minimize resistance or drag from the water. 3. The swimmer can explain an efficient stroke pattern in relation to creating propulsion. 4. Swims with prescribed breathing patterns during practice and meets Physiological Progressions Physical Aerobic endurance: swims a T30 or other threshold set two times per season with improvement. Cognitive 1. The swimmer understands the concept of a balanced diet and basic fuels used during swimming training. 2. The swimmer begins to understand the basics of different energy system usage in sprinting versus distance swimming. 3. The swimmer can use heart rate measurement to monitor exercise intensity and recovery. 4. Swimmer begins to train at known race paces. 5. Swimmer follows prescribed race plan Dry-land 1. The swimmer starts to take ownership of the dryland activities. 2. The swimmer continues the work from Endevor with an emphasis on keeping the body healthy and injury free. 3. The swimmer participates in dryland approximately three times per week. Nutrition 1. Understands MyPlate for athletes and can put together a healthy meal based off that information/portion 2. Can read and understand aspects of nutrition labels. A. Calories to serving size B. Fatg C. Carb g D. Protein g 3. Can cook a healthy meal using kitchen equipment (microwave, oven, stove, etc.) Character Development & Life Skills

19 Parkland Pirates 19 Championship Behavior and Accountability The swimmer has knowledge of required times to qualify for finals. Work Ethic and Self-Discipline 1. The swimmer is not influenced by the negative behavior of his or her teammates. 2. The swimmer understands and takes responsibility for attendance, performance, and habits in practice and how these three relate to meet performance. 3. Swimmer understands the traits of a positive leader and endeavors to become one. Psychological Skills Peak Performance Management 1. Can combine self-talk and slow breathing for peak performance management. 2. Has a clear awareness of personal stressors (UCs). 3. Is capable of performing progressive muscle relaxation. 4. Recognizes that anxiety can negatively affect mind and body. 5. Knows techniques to control mind (positive self- talk and imagery) and body (deep breathing, progressive muscle relaxation). Imagery and Visualization 1. Understands the importance of imagery in enhancing performance. 2. Knows the principles behind effective imagery practice. 3. Can perform basic visualization skills. Self-Talk Knows at least one technique for handling negative self-talk. Concentration Can quickly return concentration focus in practice and in meets from uncontrollables to appropriate focus. Goal Setting Swimmer regularly visits, and if need be, re-evaluates goals Performance (Level V)The following are Exit Capabilities: Training Guidelines Physical The athlete is capable of swimming sets 30 to 45 minutes on the following base intervals bases: (all are per 100) 1:20 Back & 1:25 Breast

20 Parkland Pirates 20 & 1:35 1:45 1:30 Competitive Performance 1. Must achieve at least a AAA Pirate time standard Has a minimum Pirate-X score of 2,800 points Biomechanical Progressions Physical 1. Ability to change speed while maintaining stroke efficiency. 2. Performs more effective underwater swimming off start and turn in all strokes than in previous Level 3. Maintains proper technique under increased training loads. Cognitive 1. The swimmer, with the assistance of his or her coach, can calculate swimming speed, distance per stroke, and stroke rate during competition and training. 2. Can manipulate stroke rate and distance per stroke to vary speed. Physiological Progressions Nutrition 1. Can determine calorie needs considering activity level. 2. Can read and understand aspects of nutrition labels. a. Fat% b. Carb % c. Protein % d. Electrolytes 3. Has met with a nutritionist or has sat through a nutrition discussion or presentation. 4. Can set personal goals to help achieve healthier lifestyle and diet 1. Has a healthy meal/snack routine throughout the week that is time efficient 2. Can meal prep when needed. 3. Makes smart decisions at the grocery store. 4. Can compare nutrition labels for healthier options. Physical Aerobic endurance: swims a T30 or other threshold set three times per season with improvement. Cognitive 1. The swimmer understands the difference between aerobic and anaerobic energy systems. 2. The swimmer understands nutritional requirements and timing for training and competition: demonstrates understanding of basic nutrition principles, fuels

21 Parkland Pirates 21 for swimming performance, training diets, hydration, RDAs for swimmers, and the importance of eating a balanced diet. 3. The swimmer understands the relationship between training, maturation and development and their effects on competitive performance. 4. The swimmer understands how to use heart rate measurement to monitor training. 5. Swimmer knows race plans for each event (including prelims and finals) and appropriate training paces to achieve goal time(s). 6. The swimmer demonstrates knowledge of energy systems. a. Can describe the relationship between training sets and energy systems. b. Demonstrates an understanding of training periodization. 7. The swimmer understands how to use heart rate measurement to monitor training. Dry-land 1. The swimmer is introduced to foam rolling & dynamic warm-up. 2. The swimmer starts a strength routine which includes: a. Variety of exercises rotated every 5-7 weeks b reps to strengthen muscle tendon junction c reps for movement mastery d. Low load 3. The swimmer is introduced to light jump training: a. Emphasize landing mechanics first b. Double leg, single leg, reactionary 4. The swimmer works on aquatic posture on land: a. Endurance & strength from fingertips to toes b. Balance muscles not primarily used in swimming c. Introduce prehab & corrective exercises 5. The swimmer participates in dryland 3-5 times per week 6. The dryland program follows the swim program through structured rotation of the exercises that have purpose and intent. 7. The swimmer continues with an athletic based strength program: a. The intensity and volume is monitored with daily and weekly prioritization b. The swimmer s dryland program is optimized physically, emotionally and socially for the training group. c. A wide variety & catalog of exercises is used to accommodate all needs (injury prevention and different body types). 8. The swimmer will do a plyometric program which will emphasize landing properly and jumping as quickly and as high as possible 9. The swimmer continues to work on different body parts that go into good aquatic posture. 10. The swimmer participates in dryland 4-5 times per week with optimal of 3x/week strength and 2x/week general athleticism (approximate time of minutes each session)

22 Parkland Pirates 22 Character Development & Life Skills Championship Behavior and Accountability The swimmer accepts the responsibility of being a leader and/or role model. The swimmer will lead by being a positive example. Work Ethic and Self-Discipline The swimmer will demonstrate an understanding of the short- and long-term effects of performance- enhancing drugs. Time Management The swimmer uses time management skills to prioritize activities. Commitment and Team Loyalty 1. The swimmer understands the need to sacrifice self-interest for team goals. 2. The swimmer demonstrates commitment to his or her team by continued dedicated membership. 3. Choose to be a swimmer The swimmer has mastered time management skills so outside activities do not interfere with practice and meet attendance Psychological Skills Peak Performance Management 1. Demonstrates an understanding of the individual zones of optimal functioning (IZOF) concept. 2. Can identify their own optimal zone of performance both in practice and competition. 3. Understands personal signs of under- or over excitement ( not enough or too much ). 4. Skilled in two or more techniques to control excitement/nervousness Demonstrates an understanding of factors that excite and relax the athlete. 5. Utilizes relaxation techniques under meet duress to perform optimally. 6. Maintains optimum relaxation level ( good nervousness ), regardless of uncontrollables. 7. Learns to utilize imagery skills to manage competitive stress. Imagery and Visualization Can visualize a race from start to finish. Can control the image so vision matches actual performance. Through instruction is able to visualize a race from start to finish in complete detail (seeing, hearing, and feeling).

23 Parkland Pirates 23 Self-Image 1. Realizes that positive comments help reduce stress, build confidence, and can increase the enjoyment of competition and practice. 2. Understands the damage of negative self-talk to self-esteem, performance, and the enjoyment of the sport.. Concentration 1. Develops a pre-race ritual or routine. 2. Develops race focal points for concentration. 1. Demonstrates an ability to rebound quickly from mistakes and failures. 2. Able to successfully use pre-race routines and control focal points to maintain concentration during a race. 3. Consistently swims in own lane in practice and meets. Goal Setting 1. Has developed a long-range goal within the sport. 2. Develops short-term and intermediate goals that ultimately tie into long-range goals Can use ultimate goal in sport to maintain intensity and work ethic in practice. Meet and Practice Behavior 1. Understands the effect of posture and actions on emotions 2. Uses the Act as if strategy as a fallback position. Self-Talk Able to positively reframe uncontrollables and adversity to enhance confidence. What is the Pirate Challenge? As part of PPAC Long Term Development Strategy to maximize the potential of every developing swimmer we are implementing the Pirate Challenge! Step 1: Become Pirate Ready (a.k.a. Pirate-argh) For young swimmers & those who are new to the Team. Your first step in the Pirate Challenge is to become Pirate Ready (or Pirate Argh). To get "Pirate Ready," swimmers compete in a series of five events at shorter distances. Below, we've listed the line-up by age groups. 9 & Under; 10-year olds: 100 Free, 50 Back, 50 Breast, 50 Fly, 100 IM (SC) or 200 IM (LC) 11-year olds; 12-year olds: 200 Free, 50 Back, 50 Breast, 50 Fly, 100 IM (SC) or 200 IM (LC) 13, 14, 15, 16, 17, & 18-year olds: 200 Free, 100 Back, 100 Breast, 100 Fly, 200 IM Once you've swum each event at least once at an official meet, you are now Pirate Ready and ready to move on to Pirate Xtreme. You do not need to

24 PRACTICE AND ATTENDANCE POLICIES Parkland Pirates 24 complete the Pirate Ready program to participate in the Pirate Xtreme. It is simply a stepping stone. Step 2: Become Pirate Xtreme (a.k.a. Pirate-X) Ready to move forward? The next step is Pirate Xtreme (Pirate-X). The Pirate-X ranking includes a series of five or six events at longer distances. Once you've completed the Pirate-X program, you can find out where your Pirate-X score ranks within the Team. 9 & Under; 10-year olds: 200 Free, 100 Back, 100 Breast, 100 Fly, 200 IM 11-year olds; 12-year olds: 400 Free, 100 Back, 100 Breast, 100 Fly, 200 IM 13, 14, 15, 16, 17, & 18-year olds: 400 Free, 200 Back, 200 Breast, 200 Fly, 200 IM, 400 IM A NOTE ABOUT Pirate-X & Pirate Argh SCORES A Pirate-X or Pirate Argh score is only established after a swimmer has swum all of the events required for their age group in a sanctioned meet since the start of the current season; both short and long course seasons start September 1 and end August 31 for Pirate-X/Pirate Argh purposes. Additionally, a swimmer must complete all of the events in the same course (SC or LCM) to have a score in that particular course. The following guidelines are to inform parents and swimmers of the coaches policies regarding practice. These policies have been developed and designed to provide the best possible practice environment for all. 1. Each training group has a recommended attendance suggestion appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success. The club does, however, encourage younger swimmers to participate in other activities in addition to swimming. The expectation level of the coaches to attend practices increases as swimmers move to higher groups. 2. The swimmers should arrive on the pool deck 15 minutes prior to their workout time and be ready to swim five minutes prior to the start of their practice. 3. Plan to stay the entire practice. The last part of practice is very often the most important. Usually, there are also announcements made at the end of each practice. 4. Occasionally, most of a practice group may be attending a meet, in which case you will be notified of a practice change or cancellation.

25 Parkland Pirates The Parkland Pirates Aquatic Club has an obligation to act as guests while using facilities. Every PPAC member needs to do everything possible to respect this privilege. Any damages to pool property may result in financial liability of the swimmers' parents. Any damage may also result in the swimmer being asked to leave the team permanently. 6. Parents are allowed to observe practice from the balconies and from the seating areas (where available). Do not try to communicate with any swimmer while practice is in session. This is not only distracting to the swimmer, but can also be distracting to the entire team as well as the coach. ILLNESS AND INJURY Whenever possible, the coach should be informed in advance of an illness or injury. Regardless of how serious or trivial it may be, it will almost always be possible to find a physician (or parent) who will recommend abstaining from training and one who will recommend a modified approach. For this reason, the coach must be the one to determine whether the absence is excusable (especially for the advanced swimmers). It is helpful to find a family physician who appreciates the importance of participation and who understands the repercussions associated with missed meets and training sessions. If your swimmer will be out of the water over a long period of time with an injury or illness, please notify the Head Coach at (780) so the coaching staff is aware of the problem SWIMMERS' TRAINING RESPONSIBILITIES As a swimmer's level of swimming ability increases so does his/her responsibility. The program is designed to encourage all swimmers to be Senior Elite bound. As swimmers improve, this is a deep commitment that requires great effort on all parts. A swimmer has responsibilities to the team, the coach, his/her parents, and most importantly to themselves. Swimmers need to prepare themselves for a 100% effort each time they come to practice. Swimmers will be required to bring specified training accessories (for example, goggles, flippers, etc.) to workouts. It is the swimmer's responsibility to make sure these items are properly adjusted and that spares are readily available. Equipment adjustment and repair will not be accepted as an excuse to miss part of a training session. CODE OF CONDUCT 1. Any swimmer who is known to use alcohol, drugs, or tobacco is subject to suspension from the team. 2. A swimmer should never interfere with the progress of another swimmer,

26 Parkland Pirates 26 during practice or otherwise. 3. At all club functions, whether practice, meets or social gatherings, we expect each swimmer to behave in such a way that their actions reflect positively on the team. 4. All members of the club, whether parents or swimmers, should continue to protect and improve the excellent reputation the club has throughout the area. Swimmer s Code of Conduct PPAC swimmers will comply with Swim Alberta Code of Conduct and Ethics. The Codes for Swimmers are found in section 6 and section 9. The goal of the code of conduct is to allow for a positive atmosphere for all swimmers and coaches and to make sure that training and travel together remains enjoyable and safe for all members of the team. The code will also assist all swimmers to achieve their highest level of practice and performance and to develop personal discipline and self-motivation. Parkland Pirates Aquatic Club - Swimmer s Code of Conduct 1. I will swim for the fun of it! 2. I will treat all swimmers, coaches, parents, guardians, family members and pool staff with respect. 3. I will respect the guidelines established in the PPAC handbook and those communicated by the PPAC coaches. 4. As a member of the PPAC team, I will be kind and courteous at all times whether in the pool, change rooms, dry land training area or anywhere in the facility. 5. I will support, assist and encourage my teammates and help build team spirit. I will take pride in our club and wear our team uniform at swim meets. 6. I will strive to give my full efforts at all practices and will ensure that I am properly rested and follow good nutritional practices in order to ensure my ability to improve. 7. I will inform my coach immediately of any injury that I feel is of concern during and or prior to swimming. 8. I will not interfere with others during practice and I understand that behaviour such as grabbing, blocking in the lane or any inappropriate physical contact is unacceptable and will not be tolerated. 9. I will listen to and co-operate with the coaches according to the guidelines they set, and respond appropriately. I understand that behaviour such as whining, back talking, rolling eyes, teasing, mocking, angry outbursts and arguing are unacceptable and will not be tolerated. 10. I will attend all practices to the best of my ability, arrive on time, and have all my equipment in good working order. I will advise my coach if I will be late or absent. 11. I will always speak respectfully and politely to others and not use improper language such as swearing. 12. When using social media I will be respectful and not intentionally cause emotional harm. 13. I will correct my attitude and behaviour if advised that they are inappropriate. I understand that my misbehaviour will be reported to my parents. 14. I will treat the property of others and the facility with respect.

27 Parkland Pirates I will treat my body with respect through wise nutrition choices. I understand that the use of drugs, alcohol, and cigarettes is unacceptable and will not use them. 16. I understand that if I have a concern or issue with a swimmer or other member of PPAC I can discuss it with a parent or coach in order to find a way to resolve the problem. 17. I understand that if I witness behaviour that breaks the rules of this code of conduct that I have a responsibility to communicate this in confidence to a parent or coach. I understand that if I break the rules of this code of conduct, my coach or the PPAC Board may remove me from a practice or meet, suspend my swimming privileges for an extended period of time or cancel my membership with PPAC. Parent/Guardian s Code of Conduct PPAC Parents/Guardians will comply with Swim Alberta Code of Conduct and Ethics. The Codes for Parents and Guardians is found in section 6 and section The goal of the code of conduct is to provide a positive atmosphere for all swimmers, parents, guardians, family members and coaches of PPAC 1. I will practice teamwork with all parents, guardians, family members, swimmers and coaches by supporting the values of respect, discipline, loyalty, commitment and hard work. 2. I will not coach or instruct the team or any swimmer at practice or meets (from the stands or any other area) and not interfere with the coaches and how they perform their job. 3. I will support the coach by allowing him/her to direct the swimming technique and strategy of my child(ren), and by supporting the coach in his/her instruction. 4. I will demonstrate good sportsmanship by conducting myself in a manner that earns the respect of my child(ren), other swimmers, parents, guardians, family members, officials and the coaches at meets, practices and PPAC events. 5. I understand that criticizing, name-calling, use of abusive language or gestures, negative gossip and complaining about the coaches, officials, family members, volunteers or any swimmer will not be permitted or tolerated. 6. I will enjoy the involvement with PPAC by supporting the swimmers, coaches, parents, guardians and family members with positive communication and actions. 7. I understand that parents are not to be on deck during meets or during practice. 8. During competitions, any questions or comments regarding decisions made by meet officials are to be directed to a member of our coaching staff and that staff member will address the official if deemed necessary. I will abide by the decisions of the coaching staff. 9. I will wait 24 hours before initiating a complaint or concern regarding a disagreement with coaching staff. 10. I will not question the judgment or integrity of the coach in a public forum (this includes mass ). 11. If I have any questions or concerns regarding coaching I will make efforts to discuss this with that coach outside of swim practice time. If there remains a concern, I will follow the PPAC Discipline and Complaints Policy to assist with resolution.

28 Parkland Pirates If I have any serious concerns about another PPAC swimmer s behaviour I will discuss it with the coach and if necessary follow the PPAC Discipline and Complaints Policy. 13. I will remember that my child(ren)swims for his/her enjoyment and not mine. 14. I will assist my child(ren) to get to practice and meets on time. 15. I will ensure that my child(ren) adheres to the codes of conduct that apply to my child(ren). 16. I will focus the character development of my child and leave the performance side of the sport to my child and coach. 17. I will endeavour to certify at least one family member as an official in order to assist in PPAC sponsored swim meets. 18. I will meet my financial commitments, such as club fees, bingo buyouts and meet fees, on a timely basis. I understand that failure to comply with the Parkland Pirates Aquatic Club Parent/Guardian s Code of Conduct, or if I conduct myself in such a way that brings discredit or discord to PPAC, PPAC coaches, or Swim Alberta that I may be subject to disciplinary action including termination of my right and/or my child(ren) s right to be a member of PPAC. PARENTS'... YOUR ATHLETE NEEDS YOU To have a successful program, there must be understanding and cooperation among parents, swimmers and coaches. The progress your youngster makes depends to a great extent on this triangular relationship. It is with this in mind that we ask you to consider this section as you join the Parkland Pirates Aquatic Club and reacquaint yourself with this section if you are a returning PPAC parent. You have done a great deal to raise your children. You create the environment in which they are growing up. Your child is a product of your values, the structure you have provided, and the model you have been. Human nature, however, is such that a parent loses some of his/her ability to remain detached and objective in matters concerning a child's athletics. The following guidelines will help you keep your child's development in the proper perspective and help your child reach full potential as an athlete. The coach is the Coach. We want your swimmer to relate to his or her coach as soon as possible concerning swimming matters. This relationship between coach and swimmer produces best results. When parents interfere with opinions as to how the swimmer should swim or train, it causes considerable, and oftentimes insurmountable, confusion as to whom the swimmer should listen to. If you have a concern, please contact the coach. Best kind of parent: The coach's job is to motivate and constructively criticize the swimmer's performance. It is the parent's job to supply the love, recognition and encouragement necessary to make the child work harder in practice, which in turn gives him/her the confidence to perform well in competition.

29 Parkland Pirates 29 Ten and Under: Ten and under swimmers are the most inconsistent, and this can be frustrating for parents, coaches and the swimmer alike! Parents and coaches must be patient and permit these youngsters to learn to love the sport. When a young swimmer first joins PPAC, there may be a brief period in which he/she appears to slow down. This is a result of the added concentration on stroke technique, but this will soon lead to much faster swims for the individual. Not every time: Even the very best swimmer will have meets where they do not do their best times. These "plateaus" are a normal part of swimming. Over the course of a season times should improve. Please be supportive of these "poor" meets. The older swimmers might have only two or three meets a year for which they will be rested and tapered. PARENTS' RESPONSIBILITIES Please make every effort to have your swimmers at practice on time. Realize that your child is working hard and give all the support you can. Encourage good diet and sleeping habits. They will serve your children well. 1. The greatest contribution you can make to your swimmer's progress is to be a loving, supportive parent. On page 24 in this handbook is a reprint of an article called, "The Ten Commandments for Parents of Athletic Children." It offers some very useful and sound advice on communicating with your swimmer. 2. Parkland Pirate wants to establish a reputation within the province and throughout the country of hosting swim meets of the highest caliber. A large amount of our operating budget is generated from the team hosting swim meets each year. One of the commitments made when you joined PPAC was to help work our own swim meets. Every family is expected to provide one worker per session of the meet. COMMUNICATION WEB SITE is our primary means to communicate information to our membership. This site has team records, meet information, monthly practice schedules and more. It is recommended that members attempt to access the web site as frequently as possible, as up-to-the-minute information is posted daily. ANNOUNCEMENTS - is the most efficient means to communicate. Announcements (including meet information alerts) will be sent via frequently. PPAC PUBLISHINGS - Information is sent out and posted online by the coaching staff. It provides information on upcoming events, projects, meets, achievements and swimming philosophy. It is important to read the newsletter diligently. When contacting the coaches, please be considerate. The best way to speak with

30 Parkland Pirates 30 the coaches is to schedule an appointment. They usually make themselves available to answer questions, provide information, etc. Sending a note to the coach with your swimmer is a good way to get information to them PROBLEMS WITH THE COACH? One of the traditional swim team communication gaps is that some parents seem to feel more comfortable in discussing their disagreements over coaching philosophy with other parents than taking them directly to the coach. Not only is the problem never resolved that way, but in fact this approach often results in new problems being created. Listed below are some guidelines for a parent raising some difficult issues with a coach: 1. Try to keep foremost in your mind that you and the coach have the best interests of your child at heart. If you trust that the coach's goals match yours, even though his/her approach may be different, you are more likely to enjoy good rapport and a constructive dialog. 2. Keep in mind that the coach must balance your perspective of what is best for your child with the needs of the team or a training group that can range in size. On occasion, an individual child's interest may need to be subordinate to the interests of the group, but in the long run the benefits of membership in the group compensate for occasional short-term inconvenience. 3. If your child swims for an assistant coach, always discuss the matter first with that coach, following the same guidelines. If the assistant coach cannot satisfactorily resolve your concern, then ask that the head coach join the dialog as a third party. 4. If another parent uses you as a sounding board for complaints about the coach's performance or policies, listen empathetically, but encourage the other parent to speak directly to the coach. He/she is the only one who can resolve the problem. 10 Commandments for Swimming Parents I. Thou shalt not impose thy ambitions on thy child. Remember that swimming is your child's activity. Improvements and progress occur at different rates for each individual. Don't judge your child's progress based on the performance of other athletes and don't push him based on what you think he should be doing. The nice thing about swimming is every person can strive to do his personal best and benefit from the process of competitive swimming. II. Thou shalt be supportive no matter what. There is only one question to ask your child after a practice or a competition - "Did you have fun?" If meets and practices are not fun, your child should not be forced to participate. III. Thou shalt not coach thy child. You are involved in one of the few youth sports programs that offer professional

31 Parkland Pirates 31 coaching. Do not undermine the professional coach by trying to coach your child on the side. Your job is to provide love and support. The coach is responsible for the technical part of the job. You should not offer advice on technique or race strategy. Never pay your child for a performance. This will serve only to confuse your child concerning the reasons to strive for excellence and weaken the swimmer/coach bond. IV. Thou shalt have only positive things to say at a swimming meet. You should be encouraging and never criticize your child or the coach. Both of them know when mistakes have been made. Remember yelling at is not the same as cheering for. V. Thou shalt acknowledge thy child's fears. New experiences can be stressful situations. It is totally appropriate for your child to be scared. Don't yell or belittle, just assure your child that the coach would not have suggested the event or meet if your child was not ready. Remember your job is to love and support your child through all of the swimming experience. VI. Thou shalt not criticize the officials. Please don't criticize those who are doing the best they can in purely voluntary positions. VII. Honor thy child's coach. The bond between coach and swimmer is special. It contributes to your child's success as well as fun. Do not criticize the coach in the presence of your child. VIII. Thou shalt be loyal and supportive of thy team. It is not wise for parents to take swimmers and to jump from team to team. The water isn't necessarily bluer in another team's pool. Every team has its own internal problems, even teams that build champions. Children who switch from team to team find that it can be a difficult emotional experience. Often swimmers who do switch teams don't do better than they did before they sought the bluer water. IX. Thy child shalt have goals besides winning. Most successful swimmers have learned to focus on the process and not the outcome. Giving an honest effort regardless of what the outcome is, is much more important than winning. One Olympian said, "My goal was to set a world record. Well, I did that, but someone else did it too, just a little faster than I did. I achieved my goal, and I lost. Does this make me a failure? No, in fact, I am very proud of that swim." What a tremendous outlook to carry on through life. X. Thou shalt not expect thy child to become an Olympian. Your child's odds of becoming an Olympian are about.0001%. There are thousands of athletes in Swim Canada. There are only 52 spots available for the Olympic Team every four years. TEAM UNIFORM During practice Parkland Pirate swimmers are required to wear the team BLACK Pirate practice cap and come to practice with a Team shirt. Certain Fridays will be classified as FUN CAP DAY, where any swim cap is appropriate. For swim meets the team suit is any Black-colored. Every swimmer competing in - Swim meets are strongly encouraged to wear the team suit and required to wear the Pirate GREEN swim cap, and Team Day of the day. COMPETITIVE STROKES

32 Parkland Pirates 32 The four competitive strokes are (1) freestyle, (2) backstroke, (3) breaststroke, and (4) butterfly. Events are held in all of the competitive strokes at varying distances depending on the age group of the swimmer. In addition, there is a combination of the strokes swum by one swimmer called the individual medley. Other swimming events include relays, which are a group of four swimmers who all swim freestyle (freestyle relay) or who each swim one of the competitive strokes in the order of backstroke, breaststroke, butterfly and freestyle (medley relay). COMPETITION...and the winner is The Parkland Pirates Aquatic Club does not see the first-place person as the only winner. We'd rather look to see who behaves like a winner. There are certain characteristics of a winner, and every swimmer, no matter where they place, has the opportunity to emulate those characteristics: concentration, listening skills, and working toward goals. Sports are not an end in themselves, but a vehicle we use to teach children life skills and how to reach their potential. We use sport as organized play to demonstrate and measure one's abilities. Therefore, winning without learning is not the Pirates's desired intention. In competition, the important measure is not who collected the most medals, or even who improved the most seconds. The real critical measure is who learned the most from the competitive experience. Swimmers quickly forget the medals, records and other material benefits. They will, however, remember the development of interpersonal skills, discipline, listening skills, time management, goal setting, and enhanced self-image. These are the things that make the swimmer a more successful person with a better chance of living a life closer to their peak potential, and to contribute to the world they live in. TYPES OR LEVELS OF SWIM MEETS 1. Dual Meets-Occasionally, Parkland Pirate will compete with one other team in a dual meet. These meets help promote team unity but usually limit the number of events a swimmer may enter. 2. Developmental Meets-These meets generally do not have any qualification time standards. 3. Qualification Meets-These meets have some type of qualification time standard(s) that a swimmer must meet in order to enter the meet. 4. Northern Alberta Provincials-At the end of each short-course (winter) and long-course (summer) season, a Championship meet is sanctioned by Swim Alberta, the governing body of swimming in Alberta. Swim Alberta sets the qualifying time standards for these championship meets. 5. Provincial Championships - Generally, the standards fall between the Pirate

33 Parkland Pirates 33 "A" and "AA" time standards. There are two long course championships held each season: Spring Champs & Summer Champs. 6. Western Championships-One of the highest levels of achievement Parkland Pirate swimmers strive for is the participation in Speedo Westerns. Parkland Pirate swimmers meeting qualifying time standards for this meet travel to different locations throughout Western Canada to compete against the best swimmers in the region. 7. Canadian Championships(Junior & Senior)-Other than the Olympic Trials and World Championship Trials, each of which is held every four years, Canadain Championships is the highest level of competition for our swimmers. As with Speedo Westerns, Parkland Pirate swimmers meeting the national qualifying time standards travel to various cities throughout the Canada to compete against Canada's best swimmers. Swimmers can qualify for national teams that represent the Canada in international competition by their performances at Canadian Championships. MEET SCHEDULE Each season's meet schedule is posted online. 1. The meet schedule has been established with the expectation that swimmers will attend every meet available at their classification level. In other words, a swimmer with "A" times should participate in all "A" level meets. We do not schedule a meet unless we feel it is important to participate. However, it is not mandatory to attend meets. One can also choose to enter only one day of a two or three-day meet. 2. On an average, we want all team members to compete once every three or four weeks. The meet schedule is established with this philosophy in mind. In some cases, meets of a similar classification are scheduled as close as two weeks apart or as far as one month apart. This happens when the available meets offer no other alternative. 3. As a general guideline, we will not permit any swimmer to compete in competition on two successive weekends (except in championship meets). This policy holds true for all levels of competition. 4. The coaching staff reserves the right to make the final decision concerning meets Pirate swimmers may attend. 5. Team Effort Meets-Team championship meets are either indicated on the meet schedule or talked about in the parent meetings. Since the coaching staff places the most emphasis on these meets, Parkland Pirate swimmers All Championships are always considered "Team Effort Meets".

34 Parkland Pirates 34 PHILOSOPHY OF COMPETITION Parkland Pirate engages in a multi-level competition program with Swim Canada Swimming that, like our training program, attempts to provide challenging, yet success-oriented competitive situations for swimmers of all ages and abilities. The following policies outline our philosophy: 1. We emphasize competition with oneself. Winning ribbons, medals or trophies is not our main goal. If the swimmer finishes first, but has swum poorly in comparison to his/her own past performances, he/she is encouraged to do better. The individual's improvement is our primary objective. 2. Sportsmanlike behavior is as important as improved performance. All the coaches teach swimmers how to behave like champions when the swimmer has both a "good" and a "bad" swim. Respect for officials, congratulations to other competitors, encouragement to teammates, determined effort and mature attitudes are examples of behaviors praised and rewarded by the Parkland Pirate coaching staff. 3. A swimmer is praised for effort, improving his/her stroke or time. It is the coach's job to offer constructive criticism of a swimmer's performance. It is the parent's responsibility to provide love and encouragement that bolster the swimmer's confidence along the way. Swimmers are taught to set realistic, yet challenging, goals for meets and to relate those goals to practice to direct their training efforts. Swimmers are prepared and encouraged to compete in all swimming events, distances and strokes. This policy promotes versatility and encourages the swimmer to explore his potential in the wide range of events offered in competitive swimming. Oftentimes, a swimmer s "best" stroke changes as he matures and his body goes through physical changes. Swimmers maybe exposed to prelim/finals-formatted swim meets. All swimmers who attend these meets are expected to return for finals even if he or she did not make a fast enough time for finals. It is our belief that swimmers need to learn how to prepare for swimming in finals; therefore, everyone returns for finals even if they are not swimming that evening and participates in warm-up and (if pool space allows) will swim a workout. What To Take To The Meet Most important: Swimsuit and 2 Parkland Pirate Caps and 2 pairs of goggles (one pair for a spare) Baby or talcum powder to "dust" the inside of swim cap. This helps preserve the cap and makes it easier to put on. Towels-1 per event. Logbook/Meet Journal for recording times and coaches' comments

35 Parkland Pirates 35 Shoes or flip flops (ANTI-FUNGAL WEAR) Team T-shirt, warm-ups or parka Water bottle Games: travel games, coloring books, books, anything to pass the time. Bleachers are not always available to sit on. So be sure to bring something to sit on. (for example: yoga mat, old blanket, or anything that will be comfortable to sit on--no beach chairs) The swimmers will be spending a lot of time on it. Food: Each swimmer is usually allowed to bring a small cooler. It is better to bring snacks. There are usually snack bars at the meet, but the lines are long, and most of the time they sell only junk food. Suggestions for items to bring: Drinks: Water is best, Sport Drinks--okay Snacks: Trail Mix (avoid too much chocolate), Vegetables, Bagels, cereal, peanut butter. Once you have attended one or two meets this will all become very routine. Please do not hesitate to ask any other Pirate parent for help or information! These meets are a lot of fun for the swimmers! He/she gets to visit with his/her friends, play games, and meet kids from other teams. He/she also gets to "race" and see how much he/she has improved from all the hard work he/she has put in at practice. CHAMPIONSHIP MEETS Policy One of our team goals is to qualify as many swimmers as possible for championship meet(s). Whether attendance is REQUIRED or OPTIONAL, the championship meet is a special experience and extremely important in the athlete's development. As our season progresses, all of the swimmers get excited and motivated to "go for a cut." Unfortunately, some of the swimmers do not have the consistent practice habits nor the meet experience to make the cut, yet through an extremely psyched swim and a lot of desire, they do the time. Because they don't have the practices and meet experience, the swimmer will probably not repeat the time at the championship meet. They really don't belong there. As an Age Group swimmer, our swimmers learn they swim faster at the championship meet than at any other time during the season. They are prepared for this; they are taught this; we practice this. If a young swimmer goes to the championship meet and is not properly prepared, the experience is negative and can affect other championships later in his/her swimming career. Parkland Pirate believes that the honor of competing in a championship meet is earned through consistent practice habits and competitive experience at swim meets. There's a big difference between "wanting" to go to the championships and "deserving" to be at the championships. Talent plays a supporting role to commitment.

36 Parkland Pirates 36 To ensure that all of our swimmers are properly prepared for their championships: 1. Meet attendance and participation throughout the entire season is important. Meets offer the experience necessary for the championships. 2. Practice habits must be consistently within our recommendations for the training group. The Provincial Championship is not the ultimate goal. It is a seasonal goal that should lead to Westerns, Canadian Junior Championships, & Nationals and beyond. Making the "cut-off time" is simply a requirement to attend the meet. The goal is to be as prepared as possible and to perform to the best of one's ability at the meet. Sometimes swimmers get the "end" and the "means" mixed up. Swimmers are special people and deserve to have positive experiences as rewards for their dedication and commitment. Let's make sure that parents, swimmers and coaches are laying the foundation for the best possible experience at the championship meet. Prelims & Finals Meet Format- In a preliminaries and finals meet format, the object of the preliminary swim is to qualify for the evening finals session. If a swimmer places among the top 8 (in an 8-lane pool) after her morning swim she then qualifies to swim in the Championship finals in the evening session. Some meets also swim a Consolation final. If a swimmer places from 9th to 16th place from preliminaries, he qualifies to participate in the Consolation finals in the evening session. In the evening finals session, the Consolation heat is swum first followed immediately by the Championship heat. During the preliminary, the results are usually posted within 1/2 hour of the conclusion of the event. If a swimmer does not wish to swim in a final, he may "scratch" the event and not be penalized. This must take place within a half hour of the posting of the preliminary results. Therefore, within approximately 1 hour of the end of an event, a swimmer should know whether she has made finals. A swimmer should never leave the meet without first making sure if he made finals or is a alternate. Swimming rules often dictate that if a swimmer makes a finals event and fails to show up he is barred from participating in the remainder of the meet (individual events and relays). Alternates (the 17th & 18th place swimmers) should check with their coaches about attending finals. Circle Seeding-Used only in the preliminary of a prelims/finals meet. This affects only the top 24 seeded swimmers (8-lane pool) who compete in the last three heats. All other heats are regular seeding. Circle seeding goes like this: The fastest-seeded swimmer will be in the last heat in lane 4. The second-fastest swimmer will be in the second to last heat lane 4. The third-fastest swimmer will be in the third to last heat lane 4. The fourth-fastest swimmer will be in the last heat lane 5 and so on. For an event with 60 swimmers, the seeding would

37 Parkland Pirates 37 look like this: # = swimmers seed in the preliminary Lane 1 Lane 2 Lane 3 Lane 4 Lane 5 Lane 6 Lane 7 Lane 8 Heat 1 #59 #57 #58 #60 Heat 2 #55 #53 #51 #49 #50 #52 #54 #56 Heat 3 #47 #45 #43 #41 #42 #44 #46 #48 Heat 4 #39 #37 #35 #33 #34 #36 #38 #40 Heat 5 #31 #29 #27 #25 #26 #28 #30 #32 Heat 6 #21 #15 #9 #3 #6 #12 #18 #24 Heat 7 #20 #14 #8 #2 #5 #11 #17 #23 Heat 8 #19 #13 #7 #1 #4 #10 #16 #22 The finals are seeded like a regular meet as are any events that are swum as timed finals such as relays, distance freestyles and other events most often held on Friday evening as a timed finals session. Awards & Placing The swimmers who participate in the championship finals receive awards as listed in the meet information. The swimmers who participate in the consolation finals often do not receive awards, but do score points for the team. One very important thing: Once a swimmer has made the championship final, the worst she can place is 8th, regardless of how slow she might swim in finals. The swimmers who participate in the consolation finals may place no better than 9th (the winner of the heat) regardless of how fast they swim. It has been known to happen that the winner of the consolation finals swims a time that would have placed him/her 2nd or 3rd in the championship finals, but the highest he/she can score is 9th. That is why it is important to swim very fast in the morning preliminaries session to make the championship finals. If a swimmer is disqualified in finals, she does not score points or get awards, however, a non-finals swimmer can not be moved up to score. The place simply is not awarded. Alternates occasionally get to swim and can score the same as any other swimmer. Receiving Awards in Public Whenever there is a system of presenting awards at a meet, it is customary for swimmers to be prompt and to cooperate fully with dignity and respect at the presentations. A club uniform is to be worn when accepting the award. It is also customary for Parkland Pirate swimmers to be polite and modestly thankful for any awards they receive. It is appropriate to congratulate other swimmers and receive the same with poise and a "thank you." Good sportsmanship is essential. If photos are being taken, we ask the swimmer to remain until the shooting is complete, being sure to cooperate with the photographer. Do not ham it up! The picture may be special to someone else. The image a swimmer presents is a direct reflection of the team.

38 OUT OF TOWN MEETS Parkland Pirates 38 Trips to meets in other cities become an important aspect of a swimmer's career while advancing through the age group ranks. The Parkland Pirates Aquatic Club has established the following policies for the safety of the swimmer and peace-of-mind of parents: 1. Unless a Meet is Established as a Team Travel Meet, Parents are to be responsible for arranging transportation and lodging to away meets, again with the exception of those competitions so designated. DO NOT ASK YOUR SWIMMER(S) TO HANDLE THIS JOB. Oftentimes, a certain hotel will be designated as "team headquarters." 2. Parents are encouraged to attend out-of-town meets with their swimmers and to chaperon other youngsters. These trips can be great fun for parents and swimmers alike. They also are a rare opportunity to participate in a special way in each young swimmer's career. 3. A coach has too many responsibilities to the entire team to accept responsibility for an individual swimmer. Therefore, do not ask a coach to provide transportation. 4. Any swimmer riding in a car is responsible to the parent/driver for his/her behavior and is expected to adhere to the Parkland Pirates "Honor Code" at all times. 5. A medical release and emergency telephone number should be given to the parent/driver with whom your swimmer is riding in case emergency medical treatment is required. 6. An appropriate contribution is expected from each passenger in a car to the driver/owner to help defray gasoline and related expenses. ROAD TRIP POLICY It is important for swimmers to participate in meets both with and without their parents in attendance. This adds to the growth experience a child can gain from competitive swimming, teamwork, and individual initiative. As a swimmer progresses to Junior and Senior Nationals, oftentimes they attend these meets without his/her parents. It is, therefore, necessary for a swimmer to learn to travel without his/her parents. 1. All Parkland Pirate swimmers must travel with the team and stay in the hotel with the team on all road trips. 2. Parkland Pirates Aquatic Club athletes must remain with the team for the duration of the trip (including meals and team functions).

39 Parkland Pirates If a Parkland swimmer would like to return with his/her parents, he/she may leave if his/her meet is over and arrangements were made prior to the start of the trip with a signed permission slip. However, the swimmer is still responsible for full round-trip transportation costs. 4. The full amount of designated transportation will be collected in advance or billed to accounts. These amounts are not refundable. 5. All release forms must be signed prior to the trip. 6. The "Honor Code" must be followed by all swimmers. Regulations must be followed as set forth by coaches and chaperone. NUTRITION Reprinted from "Training Agenda", a Sports Medicine and Science Series Everything you do influences your performance, but your food choices have the most effect due to the long-term and short-term benefits. A proper diet, including proper selection of foods, will help your training and performance while also achieving a healthy lifestyle once you stop competing. To help ensure a balanced diet, remember that there are no magical nutrition remedies. So forget the fads and eat a variety of wholesome foods from the four food groups: dairy, meat, fruits & vegetables, and grains. Foods in these groups provide protein, fat carbohydrate, fiber and all the necessary vitamins and minerals. Your ideal diet should include the following percentage of calories: Carbohydrate 50-60% Fat 20-30% Protein 14-18% This nutrition series is designed to help you better understand good nutrition and to provide guidelines for ideal food choices. Within sports, there are four major periods that nutrition will impact: During Training Training represents the period in which athletes spend most of their time. Therefore, this category represents the most critical period. During this time, a diet high in carbohydrates is important. This is important since it is not uncommon for athletes training 4-6 hours a day to burn 2500 to 4000 calories a day. The best way to replenish these calories is with a high carbohydrate diet. By being conscious of this and by taking high carbohydrate foods or drink in the first 30 minutes following a workout,

40 Parkland Pirates 40 you can minimize depletion of energy stores. You need 1 gram of carbohydrate per kg that you weigh. It is ok to eat more than this, but not less. Bring more food than you think you will need. Plan ahead so you already know what you will eat for recovery. It will make it easier to make sure you bring the right amount of the right foods with you. Pack all of your food for the next day before you go to bed Recovery is a choice. It does take extra effort. Making the choice to recover WILL improve your energy and performance over time. Pre-event Nutrition The major purpose of the pre-event diet is to ensure sufficient energy and fluid for the athlete. Two to three days before competition, a high carbohydrate diet with plenty of fluids should be emphasized. The pre-event meal should include a light, high carbohydrate meal three to four hours before the event. Nutrition During Competition Provided that good nutrition practices were followed during training, middle distance and sprint events will not be limited by nutrition-related factors. During a three to four day competition, make sure you consume plenty of fluids and each meal should include high carbohydrate, low fat selections. Nutrition After Competition High intensity work will deplete the muscle's energy supplies. Therefore, carbohydrates play an important role after competition to make sure energy stores are maintained. When you need to recover, eat your recovery snack or meal within 30 minutes of finishing your practice or swim meet. Food Choices The best food choices include a well balanced, mixed diet with choices from each of the four food groups. You can get all the nutrients you need by selecting a variety of foods in the recommended serving size from each of the following food groups: Vegetables and Fruit (8 or more servings per day) Provides carbohydrates, fats, protein, and vitamins Fruit any kind Smoothies 100% fruit juice This ok every day for Performance and High Performance. 125 ml is ok 2 or 3 times per week for other swimmers.

41 Parkland Pirates 41 Veggies any kind, even seaweed! They can be served with salad dressing as a dip. Salad Dried fruit and dried fruit bars Frozen berries Berries are best for snacks because swimmers need a lot of them for recovery. Apple sauce Fruit cups in juice Grains (8 or more servings per day) Provides carbohydrates and minerals Cereal Crackers Bread Bread pudding homemade with less sugar. Granola bars Look for bars that have at least 3 grams of fibre, but that don t have any inulin listed in the ingredient list. Muffins, loaves or breads Homemade is best! Banana, zucchini, pumpkin or morning glory muffins are great ideas for muffins or loaves. Cake-like muffins are really cupcakes. Rice pudding Bagel Milk & Alternatives (2 or more servings per day) Provides Vitamins, fats & Protein Cheese Milk or soy White milk or unflavoured soy drinks are best. Flavoured milk or soy drinks, like chocolate or strawberry, are ok every day for Performance and High Performance. Flavoured milk is ok 2 or 3 times per week for other swimmers. Yogurt Yogurt drinks Yogurt tubes Meat & Alternatives (2 or more servings per day) Provide minerals, fats & protein Eggs cooked any way Fish fresh or canned

42 Parkland Pirates 42 2 to 4 tablespoons of nuts 1 to 2 turkey sticks Some Meat, fish or poulty roasted or baked but not battered or fried Other Ideas Perogies Pasta with tomato or meat sauce Hummus with pita, crackers or veggies Pizza Homemade is best! It is ok from a restaurant if it is not greasy and only has small amount of cheese and meat added. Bacon and sausage are treat foods, and so is pizza topped with these. Trail mix with fruit, nuts, and only a small amount of chocolate Chai latte made with milk or soy. Egg and cheese on a bun or English muffin Fruit crisps with less sugar Tuna casserole Chicken pot pie if the crust is low in fat Shepherd s pie Leftovers Sandwich Peanut butter and jam Meat and veggies Cheese 6 sub Fast Food Nutrition (??) Menu Adjectives Yes! "Fast Food" restaurants play an important role in the diets of athletes on the go. Today, these restaurants can provide a viable source of good nutrition but the choice is yours, and selection is critical. Here are some guidelines to make wiser choices: Fat content must be watched when selecting menu items. If you see one of the following words, try to make another selection: Fried, Crispy, Breaded, Scampi Style, Creamed, Buttery, Au Gratin, Gravy. Selection adjectives that are good include: Marinara, Steamed, Boiled, Broiled, Tomato Sauce, In Its Own

43 Parkland Pirates 43 Juice, Poached, Charbroiled. Restaurant Choices Depending on the restaurant you go to, here are some tips when selecting foods: Mexican - Choose pot beans instead of refried beans and chicken or bean burritos and tostados. Ask for baked, soft corn tortillas instead of deep fried shells. Salsa is fine, but watch your chip intake. Italian - Pasta with marinara sauce is good but watch alfredo sauces. Pizza, plain or with vegetables, is a good choice. Bread is good (watch the butter). Low-fat Italian ices are better than rich dessert choices. Chinese - Stir fried and steamed dishes, like chicken & vegetables and rice, are good choices. Minimize fried egg roll intake or avoid all together. Burger Places - Salad bars are great but watch the dressing. Look for grilled burgers, hold the mayonnaise and go light on the cheese. Watch your French fry intake (select a baked potato with a little butter if you can) and go easy on the milk shakes. Breakfast Cafes - Always ask for butter on the side of pancakes, toast, muffins, etc. Select fresh fruit, juices and whole-grain breads and muffins. Fast Food Choices Listed on this page are a partial list of fast foods and their calorie & fat content. When selecting, always go with the low fat choice. Calories Fat (gm) Breakfast Juice 80 0 English Muffin/Butter Scrambled Eggs Ham, Chs.,Mushrm Omelet Egg McMuffin

44 Parkland Pirates 44 French Toast (2 slices) Sausage with Biscuit Burgers Hamburger Cheeseburger Quarter Pound Burger Quarter Pound Cheese-Burger Big Mac Whopper with Cheese Chicken Desserts Drumstick Chicken Sandwich Chicken nuggets, Chicken Salad Sandwich Chicken Club Sandwich Soft Serve Cone Strawberry Sundae Carmel Sundae Frosty (12 oz) Cherry Pie Calories Fat(gm) Fish Fish Sandwich Seafood Platter Pizza (3 slices of 12 inch pizza) Cheese Pepperoni Potatoes Plain, baked Regular Fries Baked, Cheese & Broccoli Baked with Cheese Mexican Taco Beefy Tostado Bean Burrito Taco Salad Milk and Milk shakes 2% Milk Whole Milk Milk shake Nutrition Do's & Don'ts Carbohydrate intake is important during every stage of nutrition. For each meal and snack, follow these Do's and Don'ts listed on this and the next page for wise food choices during training. Breakfast Do Eat hot cereals like oatmeal or oat bran. Select whole-grain or high fiber cold cereals. Eat breads, including muffins, biscuits and bagels. Try milk, skim or low fat is best. Choose fruit, including fresh, canned and fruit juices. Drink hot beverages such as hot chocolate and Don't Eat sausage, ham or bacon more than once or twice weekly Opt for eggs every day Choose sugary children's cereals Choose fast food breakfast sandwiches and fat-laden croissants every day. Use too much margarine or butter. Eat doughnuts or pastries daily.

45 Parkland Pirates 45 Lunch Dinner Snacks and Beverages hot apple cider. Eat pancakes, waffles and French toast. Chooses eggs up to two or three times weekly. Choose fat-free toppings like syrups and jams as an alternative to butter. Pack a lunch when possible. Choose whole-grain breads. Choose lean meats like turkey over salami or bologna. Use mustard and ketchup as condiments. Choose a hamburger over hot dogs. Choose a baked potato over French fries. Eat pasta as much as you like, but choose tomato sauces rather than cream sauces. Try pizza without fatty meat toppings. Eat hearty soups and stews. Eat pasta dishes. Choose pizza with vegetable and lean meat toppings. Try Chinese food with rice and fresh vegetables. Select fish often. Broiled or poached is best. Trim visible fat from meats and remove skin from poultry. Have soups, salads and plenty of vegetables. Eat as much bread as you like. Include potatoes, rice or beans when available. Choose fresh fruit, yogurt or Jello for dessert. Pack nutritious snacks like fruit, raisins and nuts. Have rolls, muffins and breads when you get a break. Snack on popcorn, pretzels and breadsticks. Drink eight to ten glasses of fluids every day. Drink nonfat or lowfat milk. Drink fruit juices, sparkling waters and plain water. Drink hot ciders, soups and hot chocolate. Skip breakfast. Eat fast-food meals too frequently. Eat fried foods like fish'n'chips too frequently. Overuse condiments like mayonnaise or salad dressings. Eat fatty and salty luncheon meats too often. Skip lunch. Choose prepared salads containing excessive mayonnaise or salad dressing. Choose deep-fried meals more than twice a week. Eat high-fat meals like hot dogs or sausages in excess. Choose meals with heavy cream sauces or gravies. Ruin a baked potato or bread with too much butter. Have cakes, ice cream and pies every night. Count on potato chips or tortilla chips as good snacks. Eat cupcakes or cream-filled pastries to satisfy hunger. Eat ice cream, cakes or candies in excess. Drink too many soft drinks. GLOSSARY A glossary of those strange and wacky words we use in the sport of swimming. Parents! You may or may not find these words in the English dictionary, and if you do, their definitions will probably be radically different from the ones listed in this glossary. Relax and take your time reading. Soon you'll be understanding and maybe even speaking some "SWIMSLANG." Add Up Aggregate Time - times achieved by 4 swimmers in individual events that are added together to arrive at a provable relay entry time.

46 Admission Age Group Aging Up Alternate Anchor Backstroke Banner Beep Big Finals Blocks Bonus Heat Parkland Pirates 46 Certain swim meets charge for spectators to view the meets. These are usually the larger, more prestigious meets. Sometimes the meet program (heat sheet) is included in the price of admission. Division of swimmers according to age. The National Age Group divisions are: 10-under, 11-12, 13-14, 15-16, Some LSC's have divided the swimmers into more convenient divisions specific to their situations: (ie) 8-under, 13-Over, 15-Over, Junior, Senior. When an athlete changes age groups. It can be a difficult experience for some, as time standards become more difficult and the slate of events offered may change, typically adding longer events and/or dropping shorter events. In a Prelims/Finals meet, after the finalists are decided, the next two fastest swimmers other than the finalists are designated as alternates. The faster of the 2 being first alternate and the next being second alternate. If a finalist cannot participate, the alternates are called to take their place, often on a moment's notice. The final swimmer in a relay. One of the 4 competitive racing strokes, basically any style of swimming on your back. Backstroke the first stroke in the Medley Relay and second stroke in the I.M. Racing distances are 50 yd/meter, 100 yd/meter, and 200 yd/meter. (LSC's with 8-under divisions offer the 25 yd back) A team sign that is displayed at swim meets. Banners are usually made from nylon material and carry the team logo and possibly the name of a popular team sponsor. The starting sound from an electronic, computerized timing system. The top 6 or 8 swimmers (depending on the # of pool lanes) in Prelims/Finals meet who, after the Prelims swim, qualify to return to the Finals. Big Finals is the fastest heat of finals when multiple heats are held. The starting platforms located behind each lane. Some pools have blocks at the deeper end of the pool, and some pools have blocks at both ends. Blocks have a variety of designs and can be permanent or removable. The heat held during the finals session of a Prelims/Finals meet, that is slower than the swimmers participating in Big Finals. The Bonus Heat may refer to Consolation Finals or an extra heat in addition to Consolation finals.

47 Bottom Breaststroke Bull Pen Butterfly Button Camp Cap Car pool Carbohydrates Championship Meet Parkland Pirates 47 The floor of the pool. Bottom depths are usually marked on the walls or sides of the pool. One of the 4 competitive racing strokes. Breaststroke is swum as the second stroke in the Medley Relay and the third stroke in the I.M. Racing distances are 50 meter, 100 meter, and 200 meter. (places with 8-under divisions offer the 25 meter) The staging area where swimmers wait to receive their lane and heat assignments for a swimming event. Area is usually away from the pool and has rows of chairs for the swimmers to sit. The Clerk of the Course is in charge of the Bull Pen. One of the 4 competitive racing strokes. Butterfly (nicknamed FLY) is swum as the third stroke in the Medley Relay and first stroke in the I.M. Racing distances are 50 meter, 100 meter, and 200 meter. The manual Timing System stopping device that records a back-up time in case the touch pad malfunctioned. The button is at the end of a wire, plugged into a deck terminal box. There are usually 3 buttons per lane. It is the timers responsibility to push the button as the swimmer finishes the race. There are many types of camps for just about every level of swimmer. When selecting a camp, ask for your coach s advice as to what will be the best for the swimmer, or call USA-S swimming for details on the many camps it offers. The latex or silicon covering worn on the head of swimmers. The colors and team logos adorning these caps are limitless. National Caps, State Team Caps, award caps, plain practice caps, etc. The major transportation service provided by parents of a swim club, to shuttle swimmers to and from practices. The main source of food energy used by athletes. Refer to a Nutritional Manual for more information. The meet held at the end of a season. Qualification times are usually necessary to enter meet. Championship Finals The top 6 or 8 swimmers (depending on the # of pool lanes) in Prelims/Finals meet who, after the Prelims swim, qualify to return to the Finals. The fastest heat of finals when multiple heats are held. Big Finals. Check-In The procedure required before a swimmer swims an event in a deck seeded meet. Sometimes referred to as positive check in, the swimmer must mark their name

48 on a list posted by the meet host. Parkland Pirates 48 Check-Out Chlorine Circle Seeding Clinic Closed Competition Club Code The parents job at the motel. This is listed here to remind parents to request "Late Check Out" times if offered at no charge by the motel. This makes the last day of the meet a little less hectic. The chemical used by most pools to kill the bacteria in water and to keep it clear and safe to swim in. A method of seeding swimmers when they are participating in a prelims/finals event. The fastest 18 to 24 swimmers are seeded in the last three heats, with the fastest swimmers being in the inside lanes. (i.e.) Lane 4 in the final 3 heats. See rule book for exact method for seeding depending on the lanes in the pool. A scheduled meeting for the purpose of instruction. (i.e.) officials clinic, Coaches clinic. Swim meet that is open to the members of an organization or group. A registered team. A set of rules that have been officially published. Colorado A brand of automatic timing system. Consolation Finals After the fastest 6 or 8 swimmers, the next 6 or 8 swimmers (depending on the # of pool lanes) in a Prelims/Finals meet who, after the Prelims swim, qualify to return to the Finals. Consolations are the second-fastest heat of finals when multiple heats are held and are conducted before the Championship heat. Course Deadline Deck Deck Entries Deck Seeding Designated distance (length of pool) for swimming competition. (i.e.) Long Course = 50 meters / Short Course = 25 meters. The date meet entries must be "postmarked" by, to be accepted by the meet host. Making the meet deadline does not guarantee acceptance into a meet, because many meets are "full" weeks before the entry deadline. The area around the swimming pool reserved for swimmers, officials and coaches. Accepting entries into swimming events on the first day or later day of a meet. Swimmers report to a bull pen or staging area and receive their lane and heat assignments for the events.

49 Parkland Pirates 49 Dehydration Developmental Distance Disqualified Dive Diving Well Division I-II-III Double Dual Dual Meet Draw Dropped Time Dryland Dry Side The abnormal depletion of body fluids (water). The most common cause of swimmer cramps and sick feelings. A classification of meet or competition that is usually held early in the season. The purpose of a developmental meet is to allow all levels of swimmers to compete in a low-pressure environment. How far a swimmer swims. Distances for short course are: 25m (1 length), 50m (2 lengths), 100m (4 lengths), 200m (8 lengths), 400m (16 lengths), 800m (32 lengths), and 1500m (60 lengths). Distances for long course are: 50 meters (1 length), 100 meters (2 lengths), 200 meters (4 lengths), 400 meters (8 lengths), 800 meters (16 lengths), and 1500 meters (30 lengths). A swimmer's performance is not counted because of a rules infraction. A disqualification is shown by an official raising one arm with open hand above their head. 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. A separate pool or a pool set off to the side of the competition pool. This pool has deeper water and diving boards/platforms. During a meet, this area may be designated as a warm-down pool with proper supervision. NCAA member colleges and universities are assigned divisions to compete in, depending on the schools total enrollment. Division I being the large universities and Division III being the smaller colleges. Type of swim meet where three teams compete in dual meets against each other, at the same time. Separate Meet scores would be kept for Team A vs. Team B, Team A vs. Team C, and Team B vs. Team C. Type of meet at which two (2) teams/clubs compete against each other. Random selection by chance. When a swimmer goes faster than the previous performance they have "dropped their time". The exercises and various strength programs swimmers do out of the water. That part of the code book (rule book) that deals with the "Administrative" Regulations of Competition.

50 Parkland Pirates 50 Entry Entry Chairperson Entry Fees Entry Limit Electronic Timing Eligible to compete Equipment Event False Start Fastest to Slowest FINA Finals Final Results Fine An individual, relay team, or club roster's event list into a swim competition. The host clubs designated person who is responsible for receiving and making sure the entries have met the deadline, or returning the entries if the meet is full. This person usually will find discrepancies in the meet entries and notify the entering club to correct any errors. The amount per event a swimmer or relay is charged. Each meet will usually have a limit of total swimmers it can accept, or a time limit the meet cannot exceed. Once an entry limit has been reached, a meet will be closed and all other entries returned. Timing system operated on DC current (battery). The timing system usually has touch pads in the water, junction boxes on the deck with hookup cables, buttons for backup timing, and a computer type console that prints out the results of each race. Some systems are hooked up to a scoreboard that displays swimmers time. The status of a member swimmer that means he is registered and have met all the requirements. The items necessary to operate a swim practice or conduct a swim competition. A race or stroke over a given distance. An event equals 1 preliminary with its final, or 1 timed final. When a swimmer leaves the starting block before the horn or gun. One false start will disqualify a swimmer or a relay team, although the starter or referee may disallow the false start due to unusual circumstances. A seeding method used on the longer events held at the end of a session. The fastest seeded swimmers participate in the first heats followed by the next fastest and so on. Many times these events will alternate one girls heat and one boys heat until all swimmers have competed. The international, rules making organization, for the sport of swimming. The final race of each event. See "Big Finals", "Consolation Finals", "Timed Finals", etc. The printed copy of the results of each race of a swim meet. The monetary penalty assessed a swimmer or club when a swimmer does not

51 Parkland Pirates 51 achieve the necessary time required to swim in an event, and cannot prove they have done the time previously. Fins Flags Format Fundraiser Freestyle Gallery Goals Goggles Gun Gun Lap Handbook Heats Heat Award Heat Sheet Large rubber fin type devices that fit on a swimmers feet. Used in swim practice, not competition. Pennants that are suspended over the width of each end of the pool approximately 15 feet from the wall. The order of events and type of swim meet being conducted. A money-making endeavor by a swim team/club usually involving both parents and swimmers. One of the 4 competitive racing strokes. Freestyle (nicknamed Free) is the fourth stroke in the Medley Relay and the fourth stroke in the I.M. Racing distances are 50 meter, 100 meter, 200 meter, 400 meter, 800 meter, 1500 meter (some places offer the 25 yd free) The viewing area for spectators during the swimming competition. The short and long range targets for swimmers to aim for. Glasses type devices worn by swimmers to keep their eyes from being irritated by the chlorine in the water. The blank firing pistol used by the starter to start the races. The part of a freestyle distance race (400 meters or longer) when the swimmer has 2 lengths plus 5 yards to go. The starter fires a gun shot over the lane of the lead swimmer when swimmer is at the backstroke flags. A reference manual published by teams/clubs or other swimming organizations. A division of an event when there are too many swimmers to compete at the same time. The results are compiled by the time swum, after all heats of the event are completed. A ribbon or coupon given to the winner of a single heat at an age group swim meet. The pre-meet printed listings of swimmers seed times in the various events at a swim meet. These sheets vary in accuracy, since the coaches submit swimmers times many weeks before the meet. Heat sheets are sold at the admissions table and are used mainly to make sure the swimmer has been properly entered in all

52 Parkland Pirates 52 the events they signed up for. Parents enjoy looking at the seedings prior to the race plus swimmers can tell the order the events will be conducted and get a rough idea how long the meet sessions will last. High Point Horn Illegal IM Interval Invitational Jump Juniors Kick Kick Board Lane Lines Lap Lap Counter An award given to the swimmer scoring the most points in a given age group at a swim meet. All meets do not offer high point awards; check the pre meet information. A sounding device used in place of a gun. Used mainly with a fully automatic timing system. Doing something against the rules that is cause for disqualification. Individual Medley. A swimming event using all 4 of the competitive strokes on consecutive lengths of the race. The order must be: Butterfly, Backstroke, Breaststroke, and Freestyle. Equal distances must be swum of each stroke. Distances offered: 100 yd, 200 yd/meter and 400 yd/meter. A specific elapsed time for swimming or rest used during swim practice. Type of meet that requires a club to request an invitation to attend the meet. An illegal start done by the 2nd, 3rd or 4th member of a relay team. The swimmer on the block breaks contact with the block before the swimmer in the water touches the wall. A USA-S National Championship meet for swimmers 18 years old or younger. Qualification times are necessary. National Meets are conducted both short course (in April) and long course (in August). The leg movements of a swimmer. A popular word to "yell" to encourage swimmers during a race. A flotation device used by swimmers during practice. A lightweight object used with great accuracy by coaches. Continuous floating markers attached to a cable stretched from the starting end to the turning end for the purpose of separating each lane and quieting the Parkland Pirates caused by racing swimmers. One length of the course. Sometimes may also mean down and back (2 lengths) of the course. The large numbered cards (or the person turning the cards) used during the

53 Parkland Pirates 53 freestyle events 500 yards or longer. Counting is done from the end opposite the starting end. The numbers on the cards are "odd numbers only with the final lap being designated by a bright orange card. Late Entries Leg Length Meet entries from a club or individual that are received by the meet host after the entry deadline. These entries are usually not accepted and are returned to sender. The part of a relay event swum by a single team member. A single stroke in the IM. The extent of the competitive course from end to end. See lap. Little Finals After the fastest 6 or 8 swimmers, the next 6 or 8 swimmers (depending on the # of pool lanes) in a Prelims/Finals meet who, after the Prelims swim, qualify to return to the Finals. Little Finals are the second fastest heat of finals when multiple heats are held and are conducted before the Championship heat. Long Course Lycra Malfunction Mark Marshall Medals Meet Meet Director Meters Mile Natatorium A 50 meter pool. A stretch material used to make competitive swim suits and swim hats. A mechanical or electronic failure - not a human failure by the swimmer. The command to take your starting position. The adult(s) (official) who control the crowd and swimmer flow at a swim meet. Awards given to the swimmers at meets. They vary in size and design and method of presentation. A series of events held in one program. The official in charge of the administration of the meet. The person directing the "dry side" of the meet. The measurement of the length of a swimming pool that was built per specs using the metric system. Long-course pools are 50-meters, short-course pools are 25-meters. The slang referring to the 1500 meter or the 1650 yard freestyle, both of which are slightly short of a mile. A building constructed for the purpose of housing a swimming pool and related

54 equipment. Parkland Pirates 54 NCAA Newsletter Novelty Meet Novice NT Nutrition Officials Omega OT Open Competition Parka Pace Clock Paddles Plaque Pool Positive Check In Practice National Collegiate Athletic Association A written communication published by a club or association. A meet that does not fall into a specific category because of limited events, sessions, or age brackets. A beginner or someone who does not have experience. No Time. The abbreviation used on a heat sheet to designate that the swimmer has not swum that event before. The sum of the processes by which a swimmer takes in and utilizes food substances. The certified, adult volunteers, who operate the many facets of a swim competition. A brand of automatic timing system. Official Time. The swimmers event time recorded to one hundredth of a second (.01). Competition that any qualified club, organization, or individual may enter. Large 3/4-length fur-lined coats worn by swimmers. Usually are in team colors with logo or team name. The large clocks with highly visible numbers and second hands, positioned at the ends or sides of a swimming pool so the swimmers can read their times during warm ups or swim practice. Colored plastic devices worn on the swimmers hands during swim practice. A type of award (wall plaque) given to swimmers at a meet. The facility in which swimming competition is conducted. The procedure required before a swimmer swims an event in a deck seeded or pre seeded meet. The swimmer must mark their name on a list posted by the meet host. The scheduled workouts a swimmers attends with their swim team/club.

55 Parkland Pirates 55 Prelims Prelims-Finals Pre-seeded Proof of Time Psyche Sheet Pull Buoy Qualifying Times Race Ready Room Referee Registered Relays Rest Area Session of a Prelims/Finals meet in which the qualification heats are conducted. Type of meet with two sessions. The preliminary heats are usually held in the morning session. The fastest 6 or 8 (Championship Heat/ A-Final) swimmers, and the next fastest 6 or 8 swimmers (Consolation Heat/ B-Final) return in the evening to compete in the Finals. A swimmer who has qualified in the Consolation Finals may not place in the Championship Finals even if their finals time would place them so. The converse also applies. A meet conducted without a bull pen in which a swimmer knows what lane and heat they are in by looking at the meet heat sheet, or posted meet program. An official meet result, OVC, or other accepted form. Swimmers/Coaches must supply proof of time with some meet entries, and other meets it is not required unless a swimmer misses a cut of time at the meet. Another name for a "Heat Sheet" or meet program. A flotation device used for pulling by swimmers in practice. Published times necessary to enter certain meets, or the times necessary to achieve a specific category. Any single swimming competition. (ie) preliminary, final, timed final. A room pool side in which the swimmers can relax before they compete in finals. The head official at a swim meet in charge of all of the "Wet Side" administration and decisions. Enrolled and paid as a member of Swim Canada and Swim Alberta A swimming event in which 4 swimmers participate as a relay team each swimmer swimming an equal distance of the race. There are two types of relays: 1.) Medley relay - One swimmer swims Backstroke, one swimmer swims Breaststroke, one swimmer swims Butterfly, one swimmer swims Freestyle, in that order. Medley relays are conducted over 200 yd/meter and 400 yd/meter distances. 2.) Freestyle relay - Each swimmer swims freestyle. Free relays are conducted over 200 yd/meter, 400 yd/meter, and 800 yd/meter distances. A designated area (such as a gymnasium) that is set aside for swimmers to rest during a meet.

56 Ribbons Scratch Seed Seeding Session Shave Short Course Simultaneously Parkland Pirates 56 Awards in a variety of sizes, styles, and colors, given at swim meets. To withdraw from an event after having declared an intention to participate. Some meets have scratch deadlines and specific scratch rules, and if not followed, swimmer can be disqualified from remaining events. Assign the swimmers heats and lanes according to their submitted or preliminary times. Deck Seeding - swimmers are called to report to the Clerk of the Course. After scratches are determined, the event is seeded. Pre Seeding - swimmers are arranged in heats according to submitted times, usually a day prior to the meet. Portion of meet distinctly separated from other portions by locale, time, type of competition, or age group. The process of removing all arm, leg, and exposed torso hair, to decrease the "drag" or resistance of the body moving through the water. Used only by Seniors at very important (Championship) meets. A 25 yard or 25 meter pool. A term used in the rules of butterfly and breaststroke, meaning at the same time. Split Stations Start Starter Still Water Stand-up Step-Down A portion of an event, shorter than the total distance, that is timed. (Ie) A swimmers first 50 time is taken as the swimmer swims the 100 race. It is common to take multiple splits for the longer distances. Separate portions of a dryland or weight circuit. The beginning of a race. The dive used to begin a race. The official in charge of signaling the beginning of a race and ensuring that all swimmers have a fair takeoff. Water that has no current caused by a filter system or no waves caused by swimmers. The command given by the Starter or Referee to release the swimmers from their starting position. The command given by the Starter or Referee to have the swimmers move off the blocks. Usually this command is a good indication everything is not right for

57 the race to start. Parkland Pirates 57 Stroke Stroke Judge Submitted Time Suit Swim-off Swimming World Taper Team Team Records Timed Finals Time Standard Timer Time Trial Touch Out There are 4 competitive strokes: Butterfly, Backstroke, Breaststroke, Freestyle. The official positioned at the side of the pool, walking the length of the course as the swimmers race. If the Stroke Judge sees something illegal, they report to the referee and the swimmer may be Disqualified. Times used to enter swimmers in meets. These times must have been achieved by the swimmer at previous meets. The racing uniform worn by the swimmer, in the water, during competition. The three most popular styles/types of suits worn are: Nylon, Lycra and Polyester. In a Prelims/Finals type competition, a race after the scheduled event to break a tie. The only circumstance that warrants a swim-off is to determine which swimmer makes finals or an alternate, otherwise ties stand. The most informational and popular of the professional magazines. All swimmers and parents who are interested in swimming should consider a subscription. Ask your coach for address. The resting phase of a senior swimmer at the end of the season before the championship meet. Registered club that has the right to compete for points. The statistics a team keeps, listing the fastest swimmer in the clubs history for each age group/each event. Competition in which only heats are swum and final placings are determined by those times. A time set by a meet host, Swim Alberta, or SNC that a swimmer must achieve for qualification or recognition. 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. An event or series of events where a swimmer may achieve or better a required time standard. To reach the touchpad and finish first in a close race.

58 Parkland Pirates 58 Touch Pad Travel Fund Tri-meet Trophy Unattached Uniform Unofficial Time The removable plate (on the end of pools) that is connected to an automatic timing system. A swimmer must properly touch the touch pad to register an official time in a race. A sum of money set aside for a swimmer to use for travel expenses to specified meets. A meet with 3 teams competing for points to see who places 1st-2nd-3rd. Type of award given to teams and swimmers at meets. An athlete member who competes, but does not represent a club or team. (abbr. UN) The various parts of clothing a swimmer wears at a meet. May include: Parka, Warm up jacket, Team duffel bag,sweat pants, suits, hat, goggles, T-shirt, etc. The time displayed on a read out board or read over the intercom by the announcer immediately after the race. After the time has been checked, it will become the official time. Vitamins Warm-down Warm-up Watch Weights Whistle Yards The building blocks of the body. Vitamins do not supply energy, but are necessary for proper health. The swimming an athlete does after a race to loosen up when pool space is available. The practice and loosening session a swimmer does before the meet or their event is swum. The hand held device used by timers and coaches for timing a swimmers races and taking splits. The various barbells / benches / machines used by swimmers during their dryland program. The sound a starter/referee makes to signal for quiet before he gives the command to start the race. 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.

59 Yardage Parkland Pirates 59 The distance a swimmer races or swims in practice. Total yardage can be calculated for each practice session. Zones The country is divided up into 4 major zones: Eastern - Southern - Central - Western. At the end of the long course season (in August) the Zone Administration sponsors a championship age group meet.