Bendigo East Swimming Club Newsletter SUMMER 2017

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1 Bendigo East Swimming Club Newsletter SUMMER 2017 President s Message Phil Downing Welcome to all the new members that I have not had the pleasure of meeting yet and to all those old hands THANK YOU for your continued support. Over the Summer Long Course Season our swimmers continued to have great success in the pool at the 7-10 s and the State Age plus numerous local District meets. Congratulations to all swimmers for their continued success in the pool and a big thank you to the coaching team for their dedication in getting the swimmers there. Once again, a big thank you also for the continued work of committee members in running the club and pool. Thanks also to the support of parents who continue to step up at our Annual Swim Meet to help out with time keeping, officiating, pool set up etc. With the Countries coming up over the Australia Day weekend it would be appreciated that if we call for volunteers that you offer your services as many hands will make light work. We understand that many people are busy, but it is often the seemingly minor instances of assistance that are the greatest help. Our club rooms are available for use by swimmers and parents. Whether it's homework, keeping cool in summer or warm in winter, or simply making yourself a coffee, please make yourself at home. The only thing we ask is that you treat it like home and leave it clean and tidy for the next member. There have been some instances where the rooms have been left in an undesirable condition. If you have any concerns or queries, or even a suggestion on how we can improve your Club or have the contact of potential sponsors, please let myself or any other Committee members know. It was great to see so many people at our Christmas party and you would all agree it was very well run and it was very enjoyable. Thank you to all who made contributions and volunteered their time in the planning and coordination The BESC is proud to be a Club that is enjoyable to be around. To foster a happy Club environment, we will run a few social functions early in the New Year and will also try to offer swimmers a few more breakfasts over the year. Please support these endeavours to help create a positive environment for the swimmers and their families. I wish you all a Safe and Happy Christmas & New Year and a successful Coaches Report Our Club was well represented at this year s State with 17 swimmers making the trip to MSAC. All s swimmers achieved PB s and swam competitively. It was great to have made several finals and to bring home 3 medals. It was very pleasing to see a larger number of younger swimmers in this year s state team compared with past State Teams. The transition of the Coaching changes in the 5pm 7pm Squads has now taken place with the swimmers adapting well, and the Coaches gaining a clearer understanding of all swimmer s intentions. This is particularly helpful when at swim meets and enables us to provide more on-going feedback to them both before and after their swims. This has not changed the sets or the level of expectation established but rather has enhanced the opportunities for swimmers to set and to better achieve their personal swimming goals. Since the completion of the State Age, the squads have gone through another phase of Endurance & aerobic fitness. As part of this phase, swimmers across each squad, with the exception of Val & Kate s development squad, have been put through Tests set relevant to their level which forms part of the ongoing assessment of where swimmers are at and how they are adapting to the training program. The results together with a swimmers commitment to training and competition, maturity, ability to take on instruction, and their stroke technique can then help to determine the most appropriate squad for them to be training with. As we now start to focus on other Championship Meets, the squads will move into more specific quality phase of training. Training attendance across December and January have been up and more consistent, particularly across the morning sessions and the 5pm 7pm squads. This is particularly pleasing as we appreciate that families always look to take holidays at this time of the year. The consistent attendance at training will ensure that those swimmers we be well placed to perform well over the

2 coming months as we now move into a busy period of competition with a large number of Championship meets between now and the end of the season. With the consistent number of swimmers training, the limited lane space during this period (usually only 3 lanes for squads) and the juggling of swimmers competition priorities, it remains an ongoing challenge as to how we use the lane space most effectively. We encourage parents to communicate with us as this is an integral component for the success of a modern swimming club. Feel free to /call your coach to make a time to meet to discuss your child s progress. The next main focus for the Club will now be the 2017 Victorian Country in Sale. We have 39 swimmers attending these, many of whom are competing at this level for the first time. Well done to those who have qualified and we wish all our swimmers all the very best. Fees- Update & Changes As of January, 1 st 2017, the Squad fees will be as follows: Development stays at $200 Junior Country will go from $296 to $312 Junior State will go from $312 to $320 Youth with go from $328 to $360 National team remains at $360. INVOICES have been ed to all families. Please advise if you are yet to receive an invoice. Payments can be made directly into the BESC Account in one lump sum by the due date or in smaller payments. Either way- please ensure your payment can be easily determined by including your name/invoice number. If you are experiencing difficulties making payments, please speak to Sue Hamilton- Treasurer who is happy to assist by putting together a workable payment plan. Her is treasurer@bendigoeastswimmingclub.com Wrap Up of Major Meets- Matt Kearns Only the one Championship event since our last newsletter, The Victorian Age. Bendigo East came away with 3 Silver Medals. Cameron Jordan faired best with 2 Silver. They were in the Boys 15 years 100m Breaststroke and 200m Breaststroke. Cameron qualified for both the Australian Open and Australian Age. Ella Downing also earnt herself a Silver medal. She put up a magnificent performance to finish 2 nd in the 11 & Under Girls 200m Butterfly. Ella also made the final of the 200m Backstroke finishing in 8 th position. Layla Day had an outstanding championship despite not winning a medal. She made 3 finals, the 13 year Girls 200m Backstroke (5 th ), 50m Freestyle (5 th ) and 100m Backstroke (6 th ). Layla also qualified for her first Australian Age. Emily Kearns was the other swimmer to make finals. She made two finals finishing 7 th in both the 11 & Under Girls 100m & 200m Backstroke events. All Other Individual Results; Matt Baxter 34 th 100 Back, 40 th 100m Free 28 th 100m Breast, 34 th 100m Fly, 25 th 200m Breast, 45 th 50m Free, 41 st 200m IM. Chelsea Beale 85 th 50m Free. Hunter Boswell 47 th 50m Free, 21 st 100m Back, 23 rd 200m Back. Maggie Bourke 18 th 200m Breast, 15 th 100m Breast. Layla Day DQ 200m IM, 15 th 100m Fly, 17 th 100m Free. Ella Downing 35 th 50m Free, 15 th 200m IM, 19 th 100m Back, 16 th 100m Fly. Harry Downing 20 th 100m Fly, 17 th 200m Back, 39 th 100m Free, 43 rd 50m Free, 22 nd 100m Back. Thomas Hawke 25 th 200m Back, 53 rd 100m Free, 29 th 100m Back. Cameron Jordan 58 th 100m Free, 53 rd 50m Free, 43 rd 100m Back, 19 th 200m IM. James Kealy 11 th 200m Breast, 22 nd 200m IM, 25 th 100m Fly, 43 rd 100m Free, 12 th 100m Breast, 25 th 100m Back. Emily Kearns 49 th 50m Free, 64 th 200m IM. Zalli Lau 47 th 50m Free. Ziggy Lau 58 th 100m Free, 56 th 50m Free. Aimee McMahon 23 rd 100m Fly. Gus Nankervis 49 th 200m IM. Kiara Verbeek 12 th 100m Breast, 13 th 200m Breast. Sophie Waller 74 th 50m Free. *Finalist finishing positions based on Victorian State. *Heat swims based on overall position Next Championship events are in January, the Victorian Open and Victorian Country. Congratulations to all our swimmers who qualified for states-in some of the age groups the times are quite challenging! Well done team East! Birthdays over Summer The following swimmers celebrate a birthday over the summer season (December - February) Amy O Bryen, Liam Dole, Xavier Dole, Xavier Morrissey, Harry Downing, James Mittell, Anna Mittell, James Alexander, Katrina Alexander, Eloise Kealy, Ella Noble, Thomas Hawke, Ziggy Lau, Alexandra & William McCann, Harry McKern, Emerson Sim, Gus Nankervis, Pacey Manderson,

3 New to Competitive Swimming? The world of competitive swimming is both busy and very exciting for swimmers, their coaches and parents. Finding out what to enter, how and what qualifying times (if any) are applicable to your swimmer can be daunting. The first point of call should be your child s coach. They will talk you through which-if any events you should be targeting. The club also releases a targeted meets calendar. This should be referred to as it outlines the preferred meets our swimmers should be attending and which ones the coaches will also be available. Please ensure your /contact details are up to date as most correspondence/information relating to competitions, training and time trials is sent via . Upon registering your swimmer with Swimming Victoria, you should also have received a New Member Kit which contains paperwork with very useful FAQ s included. Event details and information about Meets can be found on the Swimming Victoria website. We are a family club with the focus on helping out and supporting our children and our club in the best way possible in order that we can all achieve our goals. Alternatively you can speak to any member of the committee who will happily guide you with your queries. Happy Swimming The swimming nutrition jigsaw puzzle. The ideal diet for a swimmer is not about one magic food or nutrient. Protein, fat, carbohydrate, fluid, micronutrients, phytochemicals, and fibre all have their role. Achieving the right balance, at the right time is like putting together a jigsaw. To ensure swimmers are able to train and compete optimally they need to think more holistically and not simply focusing on one particular piece of the puzzle. The swimming nutrition jigsaw focuses on key nutrients and groups of nutrients that can enhance a swimmers training performance and physical development. The pieces of the puzzle - Repair and Rebuild This piece of the puzzle highlights the value protein containing foods have in the repair and regeneration of growing muscles. The body is constantly growing and breaking down protein. need to pay attention to the importance of protein, as it helps develop muscle tissue and improve the immune system further enhancing training performance. The strategic timing of protein regularly throughout the day is essential for optimum repair and regeneration. Like most things not enough won t get the job done and too much gets wasted. Think of it like filling a cup, fill the cup half way and there is not enough for optimal muscle tissue growth and repair, over fill it and you are wasting it. GOAL: Eat adequate protein regularly throughout the day. should focus on moderate regular intakes of protein at all meals and snacks throughout the day to maximise the benefits of the protein they are eating. PRACTICE TIP Include lean high quality protein sources such as lean meat, chicken, fish, eggs, dairy products, nuts, beans, or tofu in sufficient amounts to provide the required 15-30g of high quality protein in your meals and snacks.

adaptations. in general are good at eating more carbs and protein as training intensity and duration increases.

4 Revitalise A range of vitamins, minerals, anti-oxidants, phyto-nutrients and good fats are all necessary for recovery and performance. often focus on major nutrients like carbohydrate, and protein and neglect the revitalising nutrients which can help maintain immune function, improve cellular recovery and drive favourable training adaptations. in general are good at eating more carbs and protein as training intensity and duration increases. However, they are not good at eating more revitalising foods, like fruits and vegetables, and foods containing good oils dur ing this time of increased nutrient need. Minerals like Iron, Calcium, Zinc, Magnesium, Potassium all play critical roles in exercise performance. Without sufficient intake of these nutrients training performance can suffer. Vitamins like the B-vitamins, Vitamin C, E, A and K are all necessary for energy metabolism and to supporting the body s immune system. Good fats help to optimise cell function and are essential in the production of hormones, which are critical especially around puberty. who overly restrict fat intake during their development years may be compromising effective hormonal function. The latest area of interest in the revitalising food is the emergence of the phyto-nutrients. These nutrients are abundant in colourful fruits, vegetables, herbs and spices and help the body adapt to training and boost the immune system. With all this in mind swimmers should be eating a diet full of - colourful fruits, vegetables, herbs and spices. PRACTICE TIP Make it the junior swimmer s goal to consume as many different colourful natural foods in a training day as possible ie. fruits, vegetables, herbs, and spices. Replace Muscles are like batteries and store energy in the form of glycogen (muscle carbohydrate) to be used quickly when hard work begins. When the battery is empty a swimmer needs to replace what the muscle has used (recharging it) by eating carbohydrate containing foods. Differences in training programs will influence the amount of carbohydrate needed. Carbohydrate intake should be based on: the age of the swimmer, gender, duration, intensity and frequency of training.. Certain young swimmers undertaking large training volumes may need to consume higher proportions of these energy dense carbohydrate snacks to simply meet their energy requirements but these athletes should not underestimate the benefits of the other pieces of the nutrition jigsaw. High carbohydrate needs is not an excuse to consume poor quality foods. PRACTICE TIP Consume adequate nutrient dense carbohydrate sources (high fibre wholegrain bread, pasta, rice, couscous, barley, fruit and starchy vegetables) at meals and snacks especially around hard training sessions. Rehydrate Staying hydrated is important but dehydration in swimming is different to other land based activities. In the pool the body doesn t need to sweat as it cools itself by losing body heat to the water. This means water loss via sweating is much smaller than land based sports, and there for the risk of dehydration much less. Therefore fluid intake may be less important in pools that are temperature regulated especially in easy training sessions.

However swimmers should also be aware that as water temperature increases closer to their body temperature the efficiency of water to cool decreases.

PRACTICE TIP Encourage your swimmer to drink often out of the pool. Cool fluids should be available to swimmers throughout the day (water is sufficient).

5 However swimmers should also be aware that as water temperature increases closer to their body temperature the efficiency of water to cool decreases. Meaning on hot days when you are working hard and the pool temperature is over 29 C cool fluids are essential in maintaining performance. Junior swimmers may require more fluids in the hotter weather. PRACTICE TIP Encourage your swimmer to drink often out of the pool. Cool fluids should be available to swimmers throughout the day (water is sufficient). If your swimmer is getting out of the pool to go to the toilet (this includes in the pool) often they are probably drinking too much. The general principles of completing the Swimming nutrition jigsaw are simple. All meals should have all pieces of the puzzle in them. Missing one piece means your swimmer is missing out on a piece of their recovery and development. It is important to realise that every swimmer is different and to ensure you are getting the pieces of the puzzle right for your swimmer talk to someone in the know like a sports dietitian. Article provided by Sports Dietitians, Greg Shaw and Steph Gaskell and adapted to suit. CURE FOR BALDNESS Whisk the yolk of one egg with an equal quantity of squeezed lemon juice and Spanish onion. Add to this the same quantity of cod liver oil and whisk together for 5 minutes. Perfume this ointment to mask its disagreeable odour. Bathe the scalp with warm water and rub a little of the mixture in to scalp every night. This remedy will not be efficacious if the roots are decayed already. If it is successful you will probably have lots of hair..but no friends. Thanks for this advice Val! STRESS DIET Breakfast ½ grapefruit 250mls skim milk 1 slice of whole wheat bread Lunch 125 g lean grilled fish 1 cup steamed zucchini 1 tim tam biscuit Herbal tea

Mid-Afternoon Snack Rest of packet of Tim Tams 2 litres Chocolate ice cream I bottle Ice Magic Dinner 2 loaves garlic bread Large pepperoni & mushroom pizza Large jug of beer 3 milky way bars Entire

6 Mid-Afternoon Snack Rest of packet of Tim Tams 2 litres Chocolate ice cream I bottle Ice Magic Dinner 2 loaves garlic bread Large pepperoni & mushroom pizza Large jug of beer 3 milky way bars Entire frozen cheese cake (eaten directly from the freezer) IMPORTANT DIETARY ADVICE (but don t tell your coach!) If no one sees you eat it, it has no calories If you drink a diet drink with a chocolate bar they cancel each other out Food used for medicinal purposes never counts (eg lemon & honey, brandy, chicken soup & Sara Lee cheese cakes If you fatten up those around you then you will look thinner Broken biscuits contain no calories Movie related foods such as scorched almonds and popcorn don t count as they re part of the whole entertainment experience and not part of one s personal fuel. Junior Excellence -Legends Status 2017 The Australian Junior Excellence Program (JX), recognises, rewards and encourages junior swimmers who, through their development of aquatic skills and fitness, achieve a high standard of swimming excellence. Under the revised program, swimmers aged from 9 to 16 years, who accomplish times set by Swimming Australia, qualify at Gold, Silver, Bronze or Green standard, depending on their best performance/s during the season. For doing so, qualifiers receive special recognition by way of: Publication of their name on this website A JX prize pack including a cap, poster and certificate For the first time this year, a new category was introduced whereby swimmers were recognised as a JX Legend. The JX Legend status is awarded to swimmers who have: achieved a Gold award for 5 years or more, or who are 15 and 16 years old and raced at the 2016 Australian Age. These swimmers are given special recognition on the Swimming Australia website and a new JX Legend avatar on their MyLANE account. This award recognises results from 2010 to 2016 and includes JX Gold Star awards and YPS Gold standard. CONGRATULATIONS to Cameron who this year was our Club s inaugural recipient of a Legend status! The JX Awards program is a fabulous initiative for swimmers and is a great tool for enabling swimmers to set themselves some goals! Bring on some more LEGENDS!!

OUR COUNTRY CHAMPIONSHIP SQUAD 2017 Congratulations to all our who this year have qualified to represent our Club at the Country to be hosted by District 21 in Sale this year from the 27 th to the 29

The Club has also entered many swimmers in a number of relays which is always a very exciting part of the program. We wish all our swimmers and coaches well.

7 OUR COUNTRY CHAMPIONSHIP SQUAD 2017 Congratulations to all our who this year have qualified to represent our Club at the Country to be hosted by District 21 in Sale this year from the 27 th to the 29 th of January. It is fabulous to see several first timers qualify and we hope you all have a great time and achieve some great PB s. The Club has also entered many swimmers in a number of relays which is always a very exciting part of the program. We wish all our swimmers and coaches well. Please remember to eat, sleep and hydrate well but above all represent yourselves, your families and your club with pride! Have a great weekend! Go Team East!! Qualifying swimmers are: (in alphabetical order) Matthew Baxter, Olivia Boef, Hunter Boswell, Maggie Burke, Layla Day, Ella Downing, Harry Downing, Veda Haines, Holly Hawke, Thomas Hawke, Emma Hindson, Hayley Jacobsen, Liam Jacobsen, Tyson Jelbart, Cameron Jordan, Kate Jordan, James Kealy, Emily Kearns, Nicholas Kearns, Lily-May Kirby, Alyssa Lai, Zalli Lau, Ziggy Lau, Harry McKern, Lincoln McKern, Nathan McKern, Aimee McMahon, Halena Morgan, Xavier Morrissey, Claudia Mountjoy, Gus Nankervis, Varlee Nihill, Tahlee O Keefe, Bryce Schubert, Kiara Verbeek, Georgia Waller, Sophie Waller, Charlie Whitsed. VICTORIAN OPEN CHAMPIONSHIPS 2017 Some huge CONGRATULATIONS to our Squad of 5 representing the BESC at the Victorian Open in Melbourne from January. It seems they will be rubbing shoulders with some super stars fresh from winning bling at Rio! Well done Layla Day, Kate Jordan, Katerina Pizzo, Cameron Jordan and Kiara Verbeek. Have a great meet and enjoy yourselves! Photos courtesy of Lisa Nankervis

9 Bendigo East Swimming Club Summer Targeted Meets Swimming Calendar 2016 / 2017 Month DAY DATE MAJOR TARGETED MEETS / EVENTS January 2017 February 2017 March 2017 Fri - Sun Fri - Sun 20 th 22 nd 27 th 29 th 2017 Victorian Open 2017 Victorian Country Long Course SQUAD Attending Coach(s) Anne Sherman Entry Method Entry Closing Dates Online 9/01/2017 Online 9/01/2017 Sun 5 th Maryborough Development Anne Sherman Online 21/01/2017 Sat Sun 11 th 12th 2017 Victorian Sprint Sun 12 th Castlemaine Swim Meet Sun 19 th 2017 CVS Country All Junior Qualifying Meet Sat 25 th 2017 Country Inter-Districts Sun 26 th MLC Long Course Meet Sat 4 th MVC Summer Long Course Sun 5 th 2017 Central Districts Sat Sun April 2017 Sun - Fri 18 th 19 th 2017 Country All Juniors Finals Sun 19 th 2017 National Preparation Meet Sun Sat 9 th 14 th 2017 Australian Swimming 16 th 23 rd 2017 Australian Age Online 30/01/2017 Development Val Campbell Online 6/02/ years & Under, Val Campbell, Anne Sherman, Kate Jordan District Coach Online 12/02/2017 Selected Nominations thru District TBC TBC Online 20/01/2017 TBC TBC Online 22/02/2017 National & Target National, Val Campbell, Anne Sherman, Anne Sherman, Kate Jordan Online Thru District TBC TBC Online 27/02/2017 online 21/03/2017 TBC Online 28/03/2017

10 Proudly Supporting Bendigo East Swimming Club Gold Sponsors Silver Sponsors Bronze Sponsors

The Bendigo East Swimming Club capped off their successful season with their annual awards night held recently at the All Seasons.

The Bendigo East Swimming Club capped off their successful 2015-16 season with their annual awards night held recently at the All Seasons. The following awards were presented on the night: Achievement