Newsletter. May A Word from the President. Club Championships - see page 9 for full details HOLD THE DATE! IN THIS ISSUE. Top Club Award!

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1 Page 1 Newsletter May A Word from the President IN THIS ISSUE raffle and tombola which again created much needed funds for the club. Thank you to the parents who supported the event and to the swimmers, many of whom went home with multiple medals. Hello Team Warrender! Warrender has made an amazing start to 2015 with a very successful meet for our younger swimmers at the Club s Junior Age Goup Meet at Prestonpans in March and just recently winning Top Club at the Scottish Gas National Age Group Championships in Aberdeen. Warrender finished 121 points ahead of our nearest rivals. There were some particularly fine swims from our swimmers so all their hard work is now paying off. Well done and congratulations to the swimmers and their coaches. (More details in our Head Coach report). Massive thanks to everyone who helped us run the Junior Age Group Meet, at Prestonpans. Especially the organisers Mandy Galloway and Anne Sibbald but also to the army of technical officials, timekeepers, marshals and the ladies running the With the British Swimming Championships held recently in the Olympic pool, we wish all our swimmers success at many more exciting events just around the corner. If you have not seen last month s Swimming Times there may still be time to buy one. There is an 8 page feature on Warrender entitled Laurel s Flying Scots. The article covers our history and our present successes and includes our 125 Anniversary Gala in continued on page 2 HOLD THE DATE! Club Championships - see page 9 for full details Top Club Award! Swimmers from Warrender Baths Club completed a very successful week of racing in Aberdeen, competing at the Scottish Gas National Age Group Championships (31 March - 5 April 2015). Read all about our success on page 3! New in this issue! Volunteer Profile Many jobs are needed to make sure the Club runs effectively. Read about Howard Clough s role of STO Convener on page 11. Tips from the Top Be the best you can be! Olympian Kerianne Payne gives you her top five training nutrition tips on page 11. Updates From Masters, Water Polo & Squads in this issue! Laurel s Flying Scots In April s Swimming Times - check out the article at

2 continued from page 1 We have two very important fundraising events coming up please support these events as they are fundamental to our financial health as a Club and provide support to the swimmers and the Club: The Warrender Spring Fling Dinner Dance on Sat 2nd the Waldorf Astoria Caledonian Hotel - We still have some tables and tickets left so please come along, bring your friends and family and have some fun. A reminder has recently been sent to you by your Squad Administrators. Ladies Afternoon Tea on Sun 7 th the Waldorf Astoria Caledonian Hotel This event is back by popular demand as the last event was such a success. So Ladies a perfect opportunity to get your girlfriends together and have a really fun afternoon. Please also remember, as a Club we have two important initiatives this year. Volunteering The club could not survive without our volunteers. We have a variety of roles available, so if you have some time you could give to help then please get in touch. 126 Club This is a great opportunity for the Club to raise much needed funds to support our swimmers. There will be prizes every month giving you a great chance to win, so please join the 126 Club. Info on our Website. Page 2 New Corporate Sponsor Finally, I would also like to introduce and welcome a new corporate sponsor of Warrender. DM Hall are Chartered Surveyors, with offices throughout Scotland and via Andrew Milne (father of Milly) they kindly donated to the JAGS meet at Prestonpans and we look forward to working with them in My best regards Marjory Verth President Volunteers Volunteers are very important to the Club and we cannot work without your support and enthusiasm. We are always looking for more parents and swimmers to get involved. If you are Interested, please contact Jackie - Vice President at Jackie@lawriethomson.com or mobile CLUB - Up & Running We are delighted that the Warrender 126 Club Lotto is officially up and running! We have now had two draws and our first and second prize winners are: February draw - Nikki Collins and Hammy Smith March draw - Peter Heatly and Ken Richards The Warrender 126 Club Lotto is a great way to support our swimmers. It's easy to become a member and join the monthly Lotto from 5 a month by standing order. For more details and an application form please visit our website or contact Fiona Kenney at warrenderlotto@gmail.com. The more members we have the bigger the prize fund will be!

3 Scottish National Age Group Championships 2015 Page 3 Swimmers from Warrender Baths Club completed a very successful week of racing in Aberdeen, competing at the Scottish Gas National Age Group Championships (31st March 5th April 2015). The Club had over 75 swimmers taking part in the meet, the most we have ever had! At the completion of the five day event we had amassed 1125 points to finish 1st in the Top Club Award, 121 points ahead of 2nd place South Lanarkshire, retaining the title from The meet was spearheaded by dominant performances from 14 year olds Archie Goodburn and Roisin Ramsay; who both came away with multiple medals each. Goodburn amassed an impressive individual medal haul which included five gold, one silver and one bronze, whilst also contributing to a 1st and 2nd place finish in relays across the course of the week. Ramsay was also a part of two winning relay teams, whilst picking up no less than eight silver medals across the six day meet in her individual events! George Clough, a member of the Scottish Youth Squad, had a short programme, with his main focus on the upcoming British Championships. Over two days he won three gold, one silver and one bronze medal, before returning to Edinburgh to continue his training. Strong Team Events We had some very strong team events, with the Girls years team dominating all three relays that they took part in. No less than seven relay teams won gold across the course of the Championships and on the final day of competition the year old girls (Niamh Ritchie, Katy Smith, Kirsty Goodburn and Ramsay Spearhead Warrender Victory! Armstrong and Mhairi Swanson) combined to break the Scottish Junior Club record in the 4x100 Medley relay, a fantastic achievement! It was fantastic to see the next generation of Warrender champions coming to the fore, with fine performances from Katie Goodburn and Daniel Saunders in the year old age group and Joe Ewing, Kirsty Peng and Libby Simpson in the 13 year old age group. Many swimmers contributed to the success of the Warrender Team at this meet and it is impossible to mention them all in order to keep the report to a sensible length! Great Team Effort Many swimmers gained places in finals for the very first time at this level with a number going on to win medals. It was certainly a great team effort and with a very young team contributing to the overall point score, it was a fine achievement to once again finish first in the Top Club standings. The coaching staff was very proud of the overall professionalism displayed by the team, as well as the strong level of team support and encouragement that prevailed throughout the five day meet. Swimmers will now refocus and reassess their goals for the remainder of the season where we look forward to seeing them swim even faster! Record-breaking Girls Relay Team: Katy Smith, Mhairi Swanson, Niamh Ritchie and Kirsty Armstrong

4 Scottish National Age Group Championships 2015 SUPPORTING SNAGS! Page 4 TOP PRIZE! Junior Age Group s Jenny Galloway s colourful photo won the top prize in Scottish Swimming s SNAGS Photo competition. Jenny has won some Speedo Goodies! Congratulations Jenny! SELFIE OF THE MONTH! Preparing for SNAGS x 200 free relay! Winners Katie Stark, India Dodd, Kimberley Mackay and Megan Briggs JAG s Abbi Sinclair meets Hannah Miley at SNAGS 2015! SOME OF THE SNAG S CHAMPIONS! Junior National Squad s Daniel Parker National Boys Joe Ewing National Girls Roisin Ramsay

5 Page 5 Scottish National Age Group Championships 2015 Medal Winners Gold Silver Chris Kerr 17/over 50 Breast Calum Reid 17/over 1500 Free 16:15.11 George Clough 16 yrs 200 Breast 2:24.60 George Clough 16 yrs 200 IM 2:11.55 Archie Goodburn 14 yrs 200 Breast 2:36.16 Archie Goodburn 14 yrs 200 IM 2:18.82 Archie Goodburn 14 trs 50 Breast Archie Goodburn 14 yrs 100 Breast 1:11.13 Archie Goodburn 14 yrs 400 IM 4:56.12 Kirsty Armstrong 16 yrs 200 IM 2:22.50 Katy Smith 15 yrs 100 Breast 1:16.37 Katie Goodburn yrs 50 Back Boys 17/over 4x200 Free 8:02.05 Boys A 17/over 4x100 Medley 3:58.89 Boys A yrs 4x200 Free 8:14.73 Girls A 17/over 4x200 Free 8:35.48 Girls A 14/16 yrs 4x200 Free 8:46.09 Girls A yrs 4x100 Free 4:02.78 Girls A yrs 4x100 Medley 4:27.47 Calum Reid Boys 17/over 200 Fly 2:04.73 Jack Harrison Boys 16 yrs 200 Back 2:15.76 Fraser Allison Boys 15 yrs 800 Free 9:11.99 Fraser Allison Boys 15 yrs 100 Breast 1:12.30 Archie Goodburn Boys 14 yrs 200 Fly 2:21.37 Joe Ewing Boys 13 yrs 800 Free 9:31.03 Daniel Saunders Boys yrs 800 Free 10:18.01 Daniel Saunders Boys yrs 100 Free 1:05.58 India Dodd Girls 17/over 1500 Free 18:01.09 Katie Stark Girls 17/over 100 Free Emma Chittleburgh Girls 17/over 200 Breast 2:35.23 Megan Briggs Girls 17/over 100 Back 1:04.48 Kirsty Armstrong Girls 16 yrs 100 Fly 1:03.57 Kirsty Armstrong Girls 16 yrs 50 Fly Mhairi Swanson Girls 16 yrs 50 Back Charlie Cavens Girls 16 yrs 200 Back 2:22.74 Jess Damen Girls 15 yrs 200 Fly 2:27.55 Niamh Ritchie Girls 15 yrs 50 Back Niamh Ritchie Girls 15 yrs 200 Back 2:22.04 Niamh Ritchie Girls 15 yrs 100 Back 1:06.51 Katy Smith Girls 15 yrs 100 Free 1:00.04 Katy Smith Girls 15 yrs 200 Breast 2:46.56 Roisin Ramsay Girls 14 yrs 1500 Free 18:17.28 Roisin Ramsay Girls 14 yrs 50 Back Roisin Ramsay Girls 14 yrs 100 Free 1:00.55 Roisin Ramsay Girls 14 yrs 800 Free 9:23.31 Roisin Ramsay Girls 14 yrs 200 Back 2:25.35 Roisin Ramsay Girls 14 yrs 100 Back 1:08.92 Roisin Ramsay Girls 14 yrs 200 Free 2:10.28 Roisin Ramsay Girls 14 yrs 400 Free 4:35.93 Kirsty Peng Girls 13 yrs 50 Breast Katie Goodburn Girls yrs 50 Breast Boys 17/over 4x100 Free 3:39.73 Boys A yrs 4x100 Free 3:46.94 Girls A 17/over 4x100 Free 3:59.56 Girls A 17/over 4x100 Medley 4:27.41

6 Page 6 Scottish National Age Group Championships 2015 Bronze Chris Kerr Boys 17/over 100 Breast 1:05.49 George Clough Boys 16 yrs 200 free 1:58.72 Archie Goodburn Boys 14 yrs 50 Fly Joe Ewing Boys 13 yrs 400 IM 5:12.93 Daniel Saunders Boys yrs 200 Free 2:21.06 Daniel Saunders Boys yrs 200 IM 2:38.92 Daniel Saunders Boys yrs 400 Free 5:00.19 Katie Stark Girls 17/over 50 Free Kirsty Armstrong Girls 16 yrs 200 Fly 2:21.07 Kirsty Armstrong Girls 16 yrs 50 Breast Jess Damen Girls 15 yrs 400 IM 5:18.50 Katy Smith Girls 15 yrs 200 IM 2:27.90 Katy Smith Girls 15 yrs 50 Free Katy Smith Girls 15 yrs 50 Fly Abby Orr Girls 14 yrs 50 Free Libby Simpson Girls 13 yrs 100 Breast 1:21.89 Katie Goodburn Girls yrs 50 Free Katie Goodburn Girls yrs 100 Breast 1:24.04 Boys A yrs 4x100 Free 4:15.84 Boys yrs 4x100 Medley 4:51.68 Finalists Henry Mackenzie Boys 17/over 50 Fly Henry Mackenzie Boys 17/over 400 Free 4:11.93 Henry Mackenzie Boys 17/over 100 Free Calum Archibald Boys 17/over 100 Back 1:03.22 Calum Reid Boys 17/over 100 Fly Calum Reid Boys 17/over 400 IM 4:38.38 Alasdair Lambert Boys 17/over 50 Back Jack Harrison Boys 16 yrs 100 Back 1:03.22 Jack Harrison Boys 16 yrs 200 Free 2:00.55 Jack Harrison Boys 16 yrs 50 Free Jack Harrison Boys 16 yrs 100 Free Jack Harrison Boys 16 yrs 50 Back Jonah Walsh Boys 15 yrs 50 Fly Jonah Walsh Boys 15 yrs 100 Fly 1:05.32 Jonah Walsh Boys 15 yrs 200 Fly 2:26.27 Fraser Allison Boys 15 yrs 200 Breast 2:36.77 Fraser Allison Boys 15 yrs 200 IM 2:21.99 Fraser Allison Boys 15 yrs 50 Breast Fraser Allison Boys 15 yrs 400 IM 5:03.41 Jamie Booth Boys 14 yrs 50 Fly Calum Chittleburgh Boys 14 yrs 100 Back 1:08.27 Calum Chittleburgh Boys 14 yrs 200 Back 2:26.07 Calum Chittleburgh Boys 14 yrs 50 Back Jamie Macdonald Boys 14 yrs 100 Back 1:08.97 Jamie Macdonald Boys 14 yrs 200 Fly 2:33.50 Jamie Macdonald Boys 14 yrs 200 Back 2:36.69 Jamie Macdonald Boys 14 yrs 1500 Free 18:52.29 Jamie Macdonald Boys 14 yrs 400 IM 5:16.92 Jamie Macdonald Boys 14 yrs 50 Back Archie Goodburn Boys 14 yrs 100 Back 1:09.20 Archie Goodburn Boys 14 yrs 200 Free 2:08.42 Archie Goodburn Boys 14 yrs 400 Free 4:30.73 Archie Goodburn Boys 14 yrs 50 Free Archie Goodburn Boys 14 yrs 100 Free Jamie Booth Boys 14 yrs 100 Fly 1:06.476

7 Page 7 Scottish National Age Group Championships 2015 Finalists Joe Ewing Boys 13 yrs 50 Fly Joe Ewing Boys 13 yrs 200 Brst 2:53.27 Joe Ewing Boys 13 yrs 100 Fly 1:07.22 Joe Ewing Boys 13 yrs 200 IM 2:28.58 Joe Ewing Boys 13 yrs 400 Free 4:39.26 Joe Ewing Boys 13 yrs 200 Fly 2:28.00 Joe Ewing Boys 13 yrs 50 Breast Joe Ewing Boys 13 yrs 1500 Free 18:08.69 Joe Ewing Boys 13 yrs 50 Free Joe Ewing Boys 13 yrs 100 Free 1:03.06 Daniel Parker Boys 13 yrs 50 Fly Daniel Parker Boys 13 yrs 50 Free Iain Rose Boys 13 yrs 100 Fly 1:10.83 Iain Rose Boys 13 yrs 200 Back 2:44.46 Iain Rose Boys 13 yrs 50 Back Daniel Saunders Boys yrs 200 Brst 3:01.00 Daniel Saunders Boys yrs 50 Breast Daniel Saunders Boys yrs 100 Breast 1:23.31 Lewis Mackenzie Boys yrs 50 Breast 41:51 Samuel Chittleburgh Boys yrs 100 Back 1:19.64 Samuel Chittleburgh Boys yrs 200 Back 2:45.42 Samuel Chittleburgh Boys yrs 400 IM 6:03.53 Calum Rose Boys yrs 100 Fly 1:20.58 Calum Rose Boys yrs 200 Fly 3:02.08 Joshua Aspinall Boys yrs 50 Free Joshua Aspinall Boys yrs 50 Back Emma Chittleburgh Girls 17/over 400 IM 5:13.60 Emma Chittleburgh Girls 17/over 100 Breast 1:14.71 Alyshia McCracken Girls 17/over 800 Free 9:19.90 Alyshia McCracken Girls 17/over 400 Free 4:39.70 India Dodd Girls 17/over 800 Free 9:28.33 India Dodd Girls 17/over 400 Free 4:35.17 Ailsa Timoney Girls 17/over 800 Free 9:57.26 Kimberley Mackay Girls 17/over 200 IM 2:27.66 Kimberley Mackay Girls 17/over 50 Breast Finalists Katie Stark Girls 17/over 200 Free 2:05.12 Katie Stark Girls 17/over 100 Fly 1:03.90 Katie Stark Girls 17/over 50 Fly Katie Stark Girls 17/over 400 Free 4:28.58 Mhairi Swanson Girls 16 yrs 100 Free 1:01.36 Mhairi Swanson Girls 16 yrs 200 Back 2:28.38 Mhairi Swanson Girls 16 yrs 100 Back 1:08.94 Mhairi Swanson Girls 16 yrs 50 Free Mhairi Swanson Girls 16 yrs 200 Free 2:13.88 Mhairi Swanson Girls 16 yrs 100 Fly 1:08.39 Mhairi Swanson Girls 16 yrs 50 Fly Ellie Neil Girls 16 yrs 100 Free 1:02.05 Charlie Cavens Girls 16 yrs 50 Back Charlie Cavens Girls 16 yrs 100 Back 1:08.26 Jess Damen Girls 15 yrs 200 Back 2:34.08 Jess Damen Girls 15 yrs 100 Back 1:09.72 Jess Damen Girls 15 yrs 200 IM 2:34.46 Jess Damen Girls 15 yrs 100 Fly 1:07.69 Katy Smith Girls 15 yrs 200 Free 2:13.90 Katy Smith Girls 15 yrs 50 Breast Niamh Ritchie Girls 15 yrs 50 Free Anna Mackay Girls 15 yrs 200 Breast 2:56.81 Sophie Hamilton Girls 15 yrs 50 Breast Roisin Ramsay Girls 14 yrs 400 IM 5:17.40 Roisin Ramsay Girls 14 yrs 200 IM 2:33.25 Roisin Ramsay Girls 14 yrs 50 Free Taylor Finlayson Girls 14 yrs 400 IM 5:25.23 Taylor Finlayson Girls 14 yrs 200 Fly 2:32.52 Taylor Finlayson Girls 14 yrs 200 IM 2:35.13 Taylor Finlayson Girls 14 yrs 100 Fly 1:10.01 Abby Orr Girls 14 yrs 50 Back Abby Orr Girls 14 yrs 50 Fly Libby Simpson Girls 13 yrs 400 IM 5:39.74 Libby Simpson Girls 13 yrs 200 Fly 2:47.53 Libby Simpson Girls 13 yrs 200 Breast 2:57.79 Libby Simpson Girls 13 yrs 200 IM 2:39.06 Libby Simpson Girls 13 yrs 100 Fly 1:13.46 Libby Simpson Girls 13 yrs 50 Fly 34.77

8 Page 8 Scottish National Age Group Championships 2015 Finalists Jocelyn Low Girls 13 yrs 400 IM 5:44.78 Jocelyn Low Girls 13 yrs 100 Back 1:15.16 Kirsty Peng Girls 13 yrs 100 Breast 1:23.36 Katie Goodburn Girls yrs 100 Free 1:06.89 Katie Goodburn Girls yrs 200 Breast 3:05.20 Katie Goodburn Girls yrs 200 Free 2:28.90 Katie Goodburn Girls yrs 400 Free 5:08.64 South Lanarkshire 1004 points Jenny Galloway Girls yrs 200 Breast 3:05.48 Jenny Galloway Girls yrs 50 Breast Boys B 17/over 4x100 Medley 4:13.97 Boys B yrs 4x100 Free 4:29.58 Girls B 17/over 4x200 Free 9:07.90 Girls B 17/over 4x100 Free 4:17.05 Girls B 17/over 4x100 Medley 4:49.68 Girls B yrs 4x200 Free 9:15.45 Girls B yrs 4x100 Free 4:15.62 Girls B yrs 4x100 Medley 4:42.00 Girls A yrs 4x100 Free 4:27.36 Girls yrs 4x100 Medley 5:01.63 Top Club Scores 1st Warrender BC 1125points 2nd South Lanarkshire 1004points 3rd City of Aberdeen 681.5points (Scores are derived from swimmers living and training within Scotland only, with only one score per day per person counting towards the point tally)

9 Club Championships - Dates for your Diary! Page 9 Warrender Club Championships 2015 ~ Programme of Events Day 1 Sunday 20 th September Ainslie Park, 13:45 21:00 (Warm-up 13:00 13:40) Butterfly Boys 10, 11, 12, 13, 14, 15, 16/over Freestyle Girls 10, 11, 12, 13, 14, 15/over Backstroke Boys 10, 11, 12, 13, 14, 15, 16/over Breaststroke Girls 10, 11, 12, 13, 14, 15/over Individual Medley Boys 11, 12, 13, 14, 15, 16/over BREAK Backstroke Girls 10, 11, 12, 13, 14, 15/over Breaststroke Boys 10, 11, 12, 13, 14, 15, 16/over Butterfly Girls 10, 11, 12, 13, 14, 15/over Freestyle Boys 10, 11, 12, 13, 14, 15, 16/over Individual Medley Girls 10, 11, 12, 13, 14, 15/over *Day 2 Sunday 27 th September Ainslie Park, 13:00-18:30 (Warm-up 13:45 18:30) Breaststroke Girls 9/under & NOVICE Breaststroke Boys 9/under & NOVICE Freestyle Boys 9/under & NOVICE Freestyle Girls 9/under & NOVICE Individual Medley Mixed 9/under & NOVICE BREAK Backstroke Girls 9/under & NOVICE Backstroke Boys 9/under & NOVICE Butterfly Girls 9/under & NOVICE Butterfly Boys 9/under & NOVICE Freestyle Mixed 9/under & NOVICE Day 3 Saturday 10 th October Glenrothes, 09:00-17:00 (Warm-up 09:00-09:45) Butterfly Girls 10, 11, 12, 13, 14, 15/over Freestyle Boys 10, 11, 12, 13, 14, 15, 16/over Backstroke Girls 10, 11, 12, 13, 14, 15/over Breaststroke Boys 10, 11, 12, 13, 14, 15, 16/over Breaststroke Girls 10, 11, 12, 13, 14, 15/over Backstroke Boys 10, 11, 12, 13, 14, 15, 16/over Individual Medley Girls 10, 11, 12, 13, 14, 15/over BREAK Freestyle Girls 10, 11, 12, 13, 14, 15/over Butterfly Boys 10, 11, 12, 13, 14, 15, 16/over Individual Medley Girls 11, 12, 13, 14, 15/over Freestyle Boys 11, 12, 13, 14, 15, 16/over continued om page 10

10 continued from page 9 Page 10 Day 4 Sunday 11 th October Glenrothes, 09:00-17:00 (Warm-up 09:00-09:45) Butterfly Boys 10, 11, 12, 13, 14, 15, 16/over Freestyle Girls 10, 11, 12, 13, 14, 15/over Backstroke Boys 10, 11, 12, 13, 14, 15, 16/over Breaststroke Girls 10, 11, 12, 13, 14, 15/over Breaststroke Boys 10, 11, 12, 13, 14, 15, 16/over Backstroke Girls 10, 11, 12, 13, 14, 15/over Individual Medley Boys 10, 11, 12, 13, 14, 15, 16/over BREAK Freestyle Boys 10, 11, 12, 13, 14, 15, 16/over Butterfly Girls 10, 11, 12, 13, 14, 15/over Individual Medley Boys 11, 12, 13, 14, 15, 16/over Freestyle Girls 11, 12, 13, 14, 15/over *Day 2 for all Benson Squad swimmers plus ALL 9/unders New Warrender Tattoos! Our new Warrender Tattoos are now in stock! This venture is another way for swimmers to show support for the Club and contribute to fund raising. The tattoos (temporary, and easily removed with baby oil) proved very popular with swimmers at the JAG Meet and at SNAGs in Aberdeen as modelled by National Girls Jess Damen! They are available from the Shop at Development Meets and the Club Championships and we also hope Squad Managers will take sets to sell at away Meets. Jess Damen Photo courtesy of Scottish Swimming Flickr Assistance from Ryden Warrender is grateful to Commercial Property Consultant Ryden for assisting with the production of the newsletter. Ryden is the largest and leading independent firm of commercial property consultants in the North of the UK with six offices, 34 partners and around 110 staff. Ryden s primary business is advising on commercial and business property, offering a complete consultancy service backed by local knowledge.

11 Tips from the Top Warrender s Olympian Keri-anne Payne gives us her top 5 training nutrition tips. ONE - Eating before training - it's so important to eat something before you go training. Having fuel in your system will mean that you can train at your best. If you have nothing before the session then you will be running on empty. Just like a car can't run on empty, it needs fuel to even work. It took me ages to get used to eating before early morning training. Now I usually have toast, I tend to stay away from milky foods like cereal. Profile: Howard Clough - STO Convener Page 11 TWO - T minus 20 minutes. It's very important to eat something no later than 20 minutes after your sessions. You need to replace the energy you lost during the session and the optimum time for that is no later than 20 minutes post session. I usually have a smoothie made up with banana, actimel, milk, blueberries and strawberries. Another option is a milkshake and a banana. THREE - Having a good lunch - doesn't have to be salad (I can't survive off of that) but a balanced meal is always good. With all the swimming I have to do I need to make sure I have a good portion of carbohydrates and protein. FOUR - In the lead up to competitions. Don't get too stressed about eating huge portions, make sure that you have a good amount of carbs with all your evening meals. It's also very important to eat loads of vegetables, they will make sure you are at your best giving you all the vitamins and minerals needed to race well. FIVE - Snacks. It's not against any rules to eat a chocolate bar or a packet of crisps every now and then BUT if you have one or both of these every day that's when things start to impact on your performance. STO stands for Swimming Technical Official (i.e. timekeepers, judges, starters, referees etc) and my main role at the club is to ensure we have enough available officials to run our own events and provide sufficient numbers at external meets. In addition to sending out numerous s pleading for volunteers, I also identify or arrange training courses at different levels and liaise with East District and Scottish Swimming. We (my wife Yvonne is a former Club Treasurer) have been involved with Warrender for 12 years, with three children having passed through the ranks. George is currently in Elite squad (we are with him at the British Championships in London as I write this, hence the photo at the Olympic pool). Emily swapped swimming for rowing a couple of years ago and, in addition to studying at Glasgow University, she spends early mornings with a GB talent scheme squad on the River Clyde. Alex gave up swimming because of niggly neck and shoulder problems, but they didn t stop him playing water polo for Aberdeen University for four years. The children certainly don t get their prowess in water from me (I struggle to get to the other end of the pool and I m not talking about Howard outside London s Olympic Pool at the British Championships the Commonwealth Pool). Yvonne is a bit better but never competed. However, I can beat them all at any racket sport they care to mention, which is the important thing. I am a team captain and committee member at Meadows City Tennis Club. Workwise I am an environmental consultant, specialising in hydrogeology (try fitting all that in a Profession box on forms), but I seem to have drifted into semiretirement in the last couple of years, just doing bits of freelance work. In my younger days I was a geologist, working on gold mines in South Africa and exploring for gold in the US and Scotland (it s true!). I fill my time now with various roles, including house husband and George s swim manager/driver, and more interestingly I was recently accepted on to The Children s Panel. If you are interested in volunteering as a timekeeper, starter, judge or referee, please contact me and I can tell you more about those roles and help you find the right training course and experience to become involved. Contact me at howardclough@btinternet.com

12 Page 12 Squad Updates National Girls Welcome and very well done to all the swimmers in the Club on an excellent team effort which resulted in the Club retaining the crown of Top Club at the Scottish National Age Group Championships! The performance of National Girls was very positive and contributed to the very good overall performance of the Club. From the 12 girls of the squad who travelled to Aberdeen, 6 of them managed to medal in individual event/s (Roisin Ramsay 8 medals; Katy Smith 5 medals; Niamh Ritchie 3 medals; Jess Damen 2 medals; Charlie Cavens 1 medal; Mhairi Swanson 1 medal) and another 4 made the finals or top 10 places (Ailsa Timoney; Anna Mackay; Sophie Hamilton; Taylor Finlayson). Moreover, the girls contributed to some impressive relay efforts with the highlight being the Scottish Junior Club Team record set by Niamh, Katy and Mhairi along with Elite Squad s member Kirsty Armstrong in the 4x100 Medley. The above numbers/achievements clearly indicate the wealth of talent and potential in National Girls Squad. Despite the overall good performance of the girls, of course, there is still plenty of room for improvements in training and competitions! A special well done to Roisin who survived after covering 5.3 km of racing in Aberdeen! Also, Niamh and Taylor will be racing in the Olympic pool in London taking part in the British Championships. Good luck girls and enjoy racing (and shopping)! Kostas National Boys Since the last newsletter, National Boys have been busy in various different meets and locations. Five members of the Squad travelled to Sheffield where they looked to obtain further SNAG s times and cement work that had been put in during training. Congratulations to Joe Ewing who came away with top 12/U Boy! Others opted to venture through to Bellshill with a large array of events and the opportunity to try and enhance the skill development in a variety of strokes and events, accumulating a medal tally of 17 with some excellent performances. With the British qualification window opening on the weekend of the Edinburgh International and a few weeks out from SNAGs, it was an ideal opportunity for those competing to finalise race plans and put into practice swimming fast. The performances put in at the Edinburgh International, on the whole, were very promising with lots of optimizing looking forward to SNAGs. With a team of 11 heading to Aberdeen for SNAGs we were all heading for long days and fast swimming. The boys kicked the Tuesday evening off with a bang in the 800 free, with Joe Ewing and Fraser Allison getting the medal and PB train up and running. It was great to see the enthusiasm and support that all the boys gave each other on a daily basis and the support for the whole team, and I thoroughly enjoyed my first SNAG s with you all. However, the hard work isn t over yet, we have a long way to go until August! Various meets are up and coming in May, with the last meet in the British qualification window being held at the Commonwealth Pool. Please ensure you ve responded to s to highlight your availability. On a final note, National Boys welcome Charlie De Beaux from Junior National. Lana

13 Page 13 Junior National A busy few months for JN starting with our annual trip to the Ayr 200s Meet at the end of January. A great weekend away with some fast swimming thrown in. Many thanks to my Team Manager, Mandy Galloway and our travelling official, Sharon Laing who both helped enormously to make the weekend such a success. We subsequently settled down for a couple of months of hard work. During this period the weather improved dramatically and so we were able to get outside and up Arthur s Seat for some Sunday land training. Then, at the beginning of April, it was time for the main focus of our year, Scottish National Age Groups. Congratulations to all the swimmers from JN who took part and gained some valuable experience for the future. Special mention must go to our medallists Kirsty Peng, Libby Simpson, Katie Goodburn, Abby Orr and Daniel Saunders and our four finalists, Jocelyn Low, Jamie Booth, Iain Rose and Daniel Parker. Between the JN swimmers we achieved a total of 12 individual medals plus a further 27 individual final swims. What an amazing achievement for the squad! Anne

14 Development Squads Hope you have all enjoyed a bit of a break over the Easter holidays and are raring to return to what always seems like a very short summer term. Looking back first, there have been two big events recently. First the Warrender Junior Meet which was a huge success and all our squad youngsters had some great swims and lots of fun at Prestonpans over the last weekend in March. Then it was straight on to the big highlight in the age group calendar, what is called SNAGS the Scottish National Age Groups, held in the 50m pool in Aberdeen, which 16 swimmers from Jag, 2 from Age and 1 from Wilkie White had qualified for. You will read much more about both of these events elsewhere. On Sunday 19th April summer term training returned to the normal schedule and we welcomed 19 new youngsters to the Benson squads, most from SwimFast, and in addition several swimmers will be moving squad and settling in to new training programmes. There are several Meets coming up soon, the first one being our Development Meet on Sunday 26th April. Then various squads are entering various Meets as follows Sunday 3rd May - Round 2 of the Lothian League (by selection from various squads) Sunday 10th May - Hearts Novice Meet at Musselburgh, Benson squads Fri/Sat/Sun 15/17th May IM Tough Meet at Bathgate, Age, Jag and Wilkie Red squads Sat 23rd May LDD Graded Meet at Whitburn, Wilkie White squad Sun 24th May Midlothian Minnows Meet at Prestonpans, Smith Red squad Page 14 Then there are a variety of Meets in June, currently being considered and ending up with our final Development Meet of the season on Sunday 21st June The Development Meets are very important for introducing young swimmers to competition in a friendly in house situation before moving on to compete externally. They enable youngsters to gradually try out different strokes and distances as they make progress and when their coach feels they are ready for new events and challenges. Please mark these on your calendar and aim to be there. Have a good term of training and competition. Frances Age Group Warriors! Following our training period, our main competitions, SNAGS and Easter, it is time to evaluate the work we have done and where Age Groupers can still improve looking ahead. After a few hard swim training weeks, Age Group competed in the Development Meet on 1st March, with 81% success out of 49 total swims. The guys gave a very positive impression and this competition demonstrated everyone s high fitness levels for further successful competitions. Then, Lothian Leagues, with great performances and the accumulation of extra points for Warrender. However, the best event was the Last Chance SNAGS, where every Age Grouper was really excited and they were extra motivated to get their best performance. Results couldn t be better! 31 personal best times out of 37 total swims, with 84% success rates. But, the two warriors of the day were the guys who represented our team in Aberdeen in SNAGS; Lewis Birrell with a consideration time for his 50 freestyle (28.66) and Calum Robb with his consideration time for his 50 fly,(34.09). Both, Lewis Birrell and Calum Robb went to Aberdeen with all their hope and energy and they did an excellent job for Age Group. Lewis did which is his best time in Long Course and it is almost his best in short course and Calum Robb surprised everyone doing 3 faster than his Short Course time ! Now, after the rest of Easter and the school holidays, we start building the foundation of training and start our training block on the 19th which we will build week by week, battle by battle, competition per competition! Our following competitions are: 26th April, Development Meet 3rd May, Lothian League 16-17th May IM Tough Meet 6th June, Lothian Leagues We will focus in the middle of June on finishing our preparation and preparing our best fitness level for the 13-14th June East Lothian Prestonpans Meet and the Aquanauts and Development Meet on the 20th and 21st June. Improving our attendance rates is the challenge of this group, which has been reduced to an average of 60%, when every individual swimmer needs to achieve 83% to remain in this squad. Every swimmer needs to aim for 5 out of 6 sessions per week. I am looking forward to seeing all the swimmers back to normal training after this rest and am desperate to start building the stamina of the Age Group Warriors! Dani Lana

15 Page 15 Junior Age Group Squad In the three months since the last Newsletter, a great deal has taken place, mainly in the Competition aspect of our Programme. At this time. we are saying Goodbye! to the following swimmers, Ella (Bennett); Rebecca (Ivens); Ross (Kerr) Liam (McLaughlin)and Magnus Rowley, all of whom have progressed very significantly over that period and are now ready to take on the newer challenges of a more rigorous training regime. I am absolutely certain that each of them, if they want to and accept those challenges, can do very well in their new Squad. At the same time, we welcome our new Squad members, Yasmin (Ali); Mark (Innes); Benjamin (McLauchlan); Mattie (Moore); Calum (Rose); Faye (Williamson). I have been closely observing your training and competition swims over the last few weeks and I know you are well capable of joining your new Squad. Please read carefully the expectations set out for you in your selection letter and if you want to discuss anything with me, please don t hesitate to let me know. Attendance Throughout the last phase of training, this has seen a great improvement virtually across the whole Squad with for most an average of 80 to 90% and in some cases at the 100% level. In the main, the only cause of absence has been something unavoidable and I am extremely grateful to all those who have informed me either in advance or immediately afterwards as to the very valid reasons for this. At risk of appearing to be nagging, I think it is worthwhile just updating what I said in the last newsletter about this:- I need to stress the importance of continuing to try to make the expected 5/6 sessions every week and never to fall below the 4 session minimum requirement on any week unless there are very special reasons for doing so or special arrangements have been previously discussed and agreed with me. Please also remember the arrangements for notifying me of absence which are as follows:- If you know in advance that you will miss one of your normal sessions, just let me know as soon as you can. If the absence was unexpected, just tell me the reason at the next session. If more than one session will be or was missed, I would appreciate an as soon as possible. The same situation applies to any Competition which the Squad is scheduled to attend in that if attendance is not possible, I would really appreciate being informed personally by as to the reason. I hope nobody finds any difficulty with that, but if so, please let me know and I will be happy to discuss. Training Obviously, this has focussed mainly on specific preparation for the various competitions since January and now that we have passed the main SNAGS Meet for that phase our attention will return to working on a combination of sound Technique and the development of longer distance and basic aerobic training. This will help in laying a sound foundation for the longer term. As far as training arrangements are concerned, there will be a change to our Venue on a Monday, moving from Leith Academy to Ainslie Park and I hope this will enable even more of you to attend that session. I realise that the finish time is 15 minutes later and of course that is before our early morning on Tuesday. Maybe quicker and smarter dressing after the session will help to get you all back home, have something to eat and still get to bed nice and early. Competition This part of the last Newsletter was just prior to the MAGS Meet at Grangemouth where there were some more really useful swims recorded particularly on Fly and other nonstandard events. This was followed by the East District Challenge Meet where there were some huge improvements for a number of individuals on more selective events. A few swimmers represented the Club in the 1st Round of the Lothian League and produced some excellent performances. The special Last Chance Time Trials arranged to make qualifying swims for SNAGS provided a great opportunity for a number and this was gratefully accepted in particular by Samuel C with a great 400 IM swim; Jenny G, Emily C and Lewis M on 200 Breaststroke; qualifiers from Eve C on 50 Back, Finlay S, Katie S and Abbi S on 100 Free and rom Lucy T with a couple of super swims on Breaststroke. Finally of course for this phase came the actual SNAGS Meet where with 16 Qualifiers, the Squad was very well represented not only in number but also in the quality of all the swims. Special mention perhaps of our Finalists, Joshua A coming 4th in 50 Back, Jenny G in two as well as Lewis M and of course Samuel C. All in all it was a great experience for everyone and hopefully will have lit the fires of ambition and determination to get back to that Meet again next year. Hammy

16 Page 16 Wilkie Red Congratulations to Mark Innes who has been promoted to Junior Age Group and Morag Toellnor and Robert Wright who have been promoted to Age Group this term. Well done! I wish you all continued success and my very best wishes. I also extend a warm farewell to Jacob Davie who has taken up a place in Club Squad and a big welcome to Grace Robertson, Johnathon Cormack, James Robb and Gabriel Quinn who have been promoted to Wilkie Red from Smith Red. I very much look forward to working with you all! Since the last newsletter, Wilkie Red swimmers have been very busy and successful! I had a great turn out of swimmers competing at the JAG's and the MAG's in Grangemouth at the end of January and the beginning of February, picking up many top six finishes and contributing to Warrender retaining the overall trophy! Well done all involved! Then another great turn out of swimmers competing at The East District Challenge Meet in Bathgate, over two days this time, in February, in a variety of events ranging up to and including the two 400's. Again, it was a very successful meet with tons of big PB's and some very competitive and entertaining racing from my guys. Next was the first round of The Lothian Leagues where numerous WR swimmers had been selected! Another big well done for being selected and contributing to Warrender's success! Lastly was Warrender s JAG Meet where all but one of my twelve and under's attended with almost all lowering their times significantly on the two 200's, which was where my main focus had been. Easter Egg Challenge Knock Out On Thursday 2nd April, I ended the session with a little Easter fun. After taking all lane ropes out the challenge was to race 25's freestyle with fins. The start was one loud whistle with no prior warning. It was open water style (everyone racing at the same time). The last to touch each time was knocked out of the race and the forfeit was to select an egg from my bowl of mixed raw and hard boiled eggs which they then had to crack over their own heads (on poolside off course!). We continued this until the last swimmer in the pool won. The prize was a LARGE boxed Cadbury's cream egg which went to Neil Ferguson and runner up was Robert Wright. This was great fun and enjoyed by all! Maxine Sally Jack receives the Top Club Trophy on behalf of Warrender at our own Annual Junior Meet on 28/29th March Coach, Maxine with her winning team! Top Club Award at Grangemouth JAGS on 1 February with James Donoghue holding the trophy.

17 Page 17 Masters News Three Masters Golds in Aberdeen There's life still in slightly-older-than-he-was-before Masters swimmer Jason Kenney, who took gold in three out of three freestyle sprint swims at the 25th Annual Aberdeen SCB Open Masters meet on 21st February The only WBC Masters swimmer able to attend this year, Jason won gold in his new age group (45-49yr old) - winning 100m (59.84s), 50m (27.19s) and 25m (12.6s). Out of all swimmers aged over 25yrs, Jason came 5th in the 100 freestyle - with only four younger "whippersnappers" swimming faster. There were plenty of good times from sub-25yr old swimmers in most events, and a few Scottish Masters Records also across the Age Groups at this meet. This was a good first Masters meet for Jason this year. Let's hope it continues! Interested in Masters swimming? Contact Stewart Imrie at Stewart.Imrie@scottishwater.co.uk Benson Blue The swimmers in Benson Blue have continued their brilliant racing into 2015, with some fantastic races both individually, and at team events. The Warrender JAGs meet was a real stand out event for me, as every swimmer from the squad achieved a personal best in at least one event! There were too many fantastic swims to mention here - but special recognition must go to Niamh McCreadie, whose winning Tombola performances were the talk of the squad! As a whole, I was really proud of how the swimmers conducted themselves at the meet, and the results ultimately spoke for themselves! Unfortunately I was unable to attend the first round of the Lothian Leagues, however Abbie, Lucy, Megan, Elli, Imogen, Emily, Patrick and Innes did an excellent job of representing the club, and came away with some personal best times in the process. I can't wait to see how they progress through the rounds! As the summer term approaches, there will be some big changes to the squad! I'll be sad to see so many leave, but excited to have more budding swimmers join the group and start their journey through Warrender. Well done, Benson Blue, for another great term. Let's carry the hard work into the Summer! Sarah Eaglesham

18 Page 18 Water Polo News By Duncan MacGregor Scott Wilson represents GB at Junior European qualifiers Scott (pictured 3rd from right) was recently in Malta with the GB under 17 team in Malta. This is a great accolade for a Warrender player to be playing at this level. The team did really well against extremely strong opposition. Unfortunately they lost their final match to the hosts 7-6 in front of a 2000 capacity crowd, which means they just failed to qualify. European 8 Nations Boys Tournament Warrender players Bailey Forbes, Dominique Zahra & Jamie Heywood were all away to Malta recently to represent Scotland at the EU 8 Nations tournament. The participating countries were: Czech Republic, Denmark, Malta A, Wales, Austria, Ireland, Malta B and Scotland. They came a credible 7th place, and recorded their first win against Ireland at this age group in 7 years. Warrender Coach Neal Rayner was in charge of the team for this tournament. Caitlin selected for Scotland Ladies Congratulations to Caitlin McRobbie who has been selected to represent Scotland at the EU 8 Nations. The tournament will take place in Dublin on 15th - 17th May. Scotland have been drawn in a group with Denmark, Czech Republic & South Africa. The other teams are Ireland, Austria, Switzerland & Slovakia. This is the first full Senior cap for one of our girls in a few years, so it's a great effort by Caitlin who is a role model for our younger girls with the way she applies herself. Senior Team top of league At the halfway point in the Spring League, our Senior team are currently sitting proudly at the top. But with a few tough games still to come, they will need to be at their best to stay in the lead. New Sponsor We are proud to announce that we have a new sponsor, KM Electrical. They are domestic, commercial and emergency electricians in Edinburgh who have served the Lothians and surrounding areas for over 15 years. KM Electrical have done electrical work for some of our players and friends, and they come very highly recommended! Coaches pass test! Well done to Michael Stuart and Martyn Bryce who both recently passed their UKCC Level 1 water polo coaching qualification. Caledonia Boys The Caledonia under 17 team recently entered the under 17 Prelims. Warrender players Dominique Zahra, Jamie Heywood, Lewis Barrow, Lewis Pritchett and Rhuari Stuart were selected. They had some really tough games and now enter the Plate tournament later this month. The scores were as follows: Cheltenham 7-8 Caledonia City of Manchester 3-2 Caledonia Invicta 10-8 Caledonia Cwm Draig A 5-2 Caledonia Sedgefield 11-5 Caledonia Interested in finding out more about Warrender Water Polo? Contact Duncan at dwmacgregor@googl .com