DIVE N TRY MEET 2011 DREAM, BELIEVE, ACHIEVE ROCKINGHAM SWIMMING CLUB NEWSLETTER BETWEEN THE LANES

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Virgil Owen
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Make sure you let them know about our upcoming Dive N Try meet, which is a fun event that allows those either new to swimming or those who have not yet

It encourages junior swimmers to give swimming a go through a friendly, non threatening swim meet event with modified rules.

dive n Try meets are a great way to introduce new members to the wonderful sport we enjoy. Meet and Social Calendar inside!

On the 15th of October, Mrs Sharon Russell presented an Open Water Information session, which was very helpful for swimmers and parents.

On the 29th, we held our own Rockingham Open Season Carnival, and on the 30th, swimmers attended the first round of Open Water Meets at Rockingham Beach.

In all of these events, swimmers have made coaches, and the club, proud with their achievements and their good sportsmanship.

Our Christmas Party at Aqua Jetty is on December 11 and the 2012 Rockingham Stingrays Sprint Carnival is on February 5.

1 ROCKINGHAM SWIMMING CLUB NEWSLETTER BETWEEN THE LANES DREAM, BELIEVE, ACHIEVE Aqua Jetty, 87 Warnbro Sound Avenue, Warnbro Phone: DIVE N TRY MEET 2011 Do you have a friend or family member who you think might like to try swimming? Make sure you let them know about our upcoming Dive N Try meet, which is a fun event that allows those either new to swimming or those who have not yet qualified for AA times to race in all four strokes. It encourages junior swimmers to give swimming a go through a friendly, non threatening swim meet event with modified rules. To make this event a success, we would love to have as many parent helpers from our club as possible to volunteer their time on the day.dive n Try meets are a great way to introduce new members to the wonderful sport we enjoy. Meet and Social Calendar inside! Instant Champions: Just add Water! It's been a busy couple of months for the Rockingham Stingrays Swim Club. On the 15th of October, Mrs Sharon Russell presented an Open Water Information session, which was very helpful for swimmers and parents. On the 23rd, many of our swimmers attended the Bunbury Open Carnival, and achieved a huge amount of personal best times as well as medals. On the 29th, we held our own Rockingham Open Season Carnival, and on the 30th, swimmers attended the first round of Open Water Meets at Rockingham Beach. Swimmers have also been to the HFMF Distance Meet and the Breakers Swim Meet. In all of these events, swimmers have made coaches, and the club, proud with their achievements and their good sportsmanship. ***Keep an eye out for local papers, our website and notice boards to see any other club related articles and more detailed results*** LET'S GO! Our Christmas Party at Aqua Jetty is on December 11 and the 2012 Rockingham Stingrays Sprint Carnival is on February 5. To ensure these events run smoothly, all parents need to think about how they can volunteer to help. Please start now to bring in non-perishable raffle prizes for both events so we can start making up hampers. A list of names will be put up on the office door, so simply tick off the list when you bring your donation in. A jobs list will also go up for the club meet. We rely on everyone's skills to make our club meets successful and enable our club to hold fun swimming and social events. Every extra pair of hands to help makes a big difference. Thank you in advance for your support. Dylan and Paige Martin-Rose

2 ROCKINGHAM CLUB MEET PHOTOS 2

Chloe Gwynne and Brittany Russell Thank you, Sharon, for sharing with us information about the Open Water

Here is a summary of some of the common questions parents and swimmers ask: What swimwear am I allowed to

to enter a national open water event. How can I enter events?

As a registered Swimming WA member, you will need your password to register at a discounted rate.

Bianca Russell OPEN WATER FAQ Zac Bevan Are there any age restrictions on the events?

comp 1.25km: Minimum age is 11yrs at day of comp 2.

11yrs must have a chaperone swimmer. How do I know what events I should enter for Open Water?

They will be able to advise you whether you are ready for Open Water Swimming events, and what distances are

3 Chloe Gwynne and Brittany Russell Thank you, Sharon, for sharing with us information about the Open Water Series. Here is a summary of some of the common questions parents and swimmers ask: What swimwear am I allowed to wear? There are no swimsuit restrictions on swimmers, unless a competitor wishes to attain a qualifying time to enter a national open water event. How can I enter events? Go to the Open Water website, which you'll find through the Swimming WA website portal. As a registered Swimming WA member, you will need your password to register at a discounted rate. We advise that you enter before the event. Bianca Russell OPEN WATER FAQ Zac Bevan Are there any age restrictions on the events? Yes, they are as follows: 250m: Minimum age is 7yrs at day of competition 750m: Minimum age is 9yrs at day of comp 1.25km: Minimum age is 11yrs at day of comp 2.5km-5km: Minimum age is 12yrs at day of comp 10k: Minimum age is 13yrs at day of comp All swimmers under 11yrs must have a chaperone swimmer. How do I know what events I should enter for Open Water? As with all competitions, you should always check with your coach first. They will be able to advise you whether you are ready for Open Water Swimming events, and what distances are suitable. If you need further information, talk to your coach first, visit the SWA websites, and you can also enquire at the office for any FAQs. Some of our senior pool swimmers are also talented open water swimmers. They can offer additional helpful advice for those new to open water events. (Clockwise from Left to Right): Callum Shepherd, Sue and Neve Houlihan, Mikala Falconer, Amy Pearson, Ethan McAleese, Brooke Searle, Madeleine Hills, Chloe Gwynne, Kali Houlihan, Sophie Bidesi, Ethan McAleese 3

Tracey Pearson is known for her excellent ability to coach our wonderful Tadpole squad members and her family has been involved with our club for a long time.

Adam. "I swam with the Rockingham Swimming Club from when I was 8 years old until I had my first child at 21. Yes 13 years!

I started off as a Volunteer Coach a few years ago and then became a Junior Assistant Coach in early 2010. I am currently coaching the Tadpole Squad and it is/they are the best thing ever!

4 Tracey Pearson is known for her excellent ability to coach our wonderful Tadpole squad members and her family has been involved with our club for a long time. Tracey has a unique amount of swimming experience due to being involved in the club as a swimmer, a committee member (she is currently Vice President), a coach, as well as mother to children Amy and Adam. "I swam with the Rockingham Swimming Club from when I was 8 years old until I had my first child at 21. Yes 13 years!!! During that time my mum became a Life Member and with her I have attended Trophy nights for many years. "Then my daughter, Amy joined the swimming club when she was 9 (She is now 16). I started off as a Volunteer Coach a few years ago and then became a Junior Assistant Coach in early I am currently coaching the Tadpole Squad and it is/they are the best thing ever!!!" In other coaching news, Jodi O'Connor is moving away to pursue work opportunities. We wish you all the very best Jodi, and would like to thank you for all your coaching work with our club. Calum Stewart with Bunbury medals - great job, Calum! Congratulations to the Jones Family, (Club President Steve, wife Dawn and swimmer Kelsey) on the arrival of granddaughter Chelsea Rose, born on 12 November,

NOVEMBER CALENDAR 19/11: Swimming WA Open Water Swim Series - Round 3 20/11: 2011 Swimming WA Club Sprint Championships: Entries Closed 22/11: ENTRIES DUE for the Swimming WA Open Water State

This is a club nominated event - we want to see as close to 100% attendance across all squads! Manual entries available from office or our website. Return to office before 9.30am.

This is a club nominated meet! This is the best meet for all Novice swimmers and those without AA qualifying times. Manual entry forms are available from the club office or from the club website.

5 NOVEMBER CALENDAR 19/11: Swimming WA Open Water Swim Series - Round 3 20/11: 2011 Swimming WA Club Sprint Championships: Entries Closed 22/11: ENTRIES DUE for the Swimming WA Open Water State Championships by 5.30pm Monday via Swimming WA OWS website. 26/11: Swimming WA Open Water State Championships - Round 4 at Champion Lakes ENTRIES DUE for the 2011 Victoria Park Christmas Carnival. This is a club nominated event - we want to see as close to 100% attendance across all squads! Manual entries available from office or our website. Return to office before 9.30am. 27/11: 2011 Arena LC Sprint Carnival: Entries Closed 29/11: Time Trial # 4 Callum Shepherd with his dad DECEMBER 1/12: Dive n Try Entry Forms Due for Rockingham Meet to club office by 9.30am. This is a club nominated meet! This is the best meet for all Novice swimmers and those without AA qualifying times. Manual entry forms are available from the club office or from the club website. 3/12: Rockingham Dive and Try Meet at Aqua Jetty 5/12: ENTRIES DUE for the 2011 SWA Metropolitan Championships: Compulsory for all qualifiers. Online entries due by 5.30pm Monday via Swimming WA website. 6/12: Time Trial # 5 10/12: 2011 Victoria Park Christmas Carnival 11/12: STINGRAYS CHRISTMAS PARTY FOR ALL SQUADS: Details to follow soon 13/12: Time Trial # 6 17/12: 2011 SWA Metropolitan Championships 20/12: Time Trial # 7 - Christmas Break-Up Party at Aqua Jetty 24/12: ENTRIES DUE for the Swimming WA Open Water Round 5 by 5.30pm Monday via the Swimming WA Open Water website 26/12 and 27/12: PUBLIC HOLIDAY - NO TRAINING 5

Steve Jones (Club President) and Lisa McAleese (Coaching Committee) recently attended Swimming WA's Annual General

In the SWA Annual General Report for 2010/2011, our very own Rockingham swimmers Austin McAleese, Ethan McAleese and

The Most Improved Male Short Course record broken was the All Comers, WA All Time and Residential 12 years 800m

Shaw, Austin McAleese, Declan Baker, Ethan McAleese, Kyle Smith efforts!

Keep an eye out for our swimmers' results from targeted meets in the local newspapers, including The Sound Telegraph,

6 Steve Jones (Club President) and Lisa McAleese (Coaching Committee) recently attended Swimming WA's Annual General Meeting. In the SWA Annual General Report for 2010/2011, our very own Rockingham swimmers Austin McAleese, Ethan McAleese and Zachary Bevan were listed in the top 5 record breakers for the state. The Most Improved Male Short Course record broken was the All Comers, WA All Time and Residential 12 years 800m Freestyle, which was reduced from Jack Osborne's time of to Ethan McAleese's new time of , an 8.19% improvement. Rockingham Swimming Club finished in the Top 10 of the Top Record Breaking Clubs for the 2010/11 year with a total of 18 records broken. Congratulations swimmers and coaches on your fantastic (L to R): James Holloway, Zac Bevan, Ross Bird, Head Coach Gordon Shaw, Austin McAleese, Declan Baker, Ethan McAleese, Kyle Smith efforts! SWIMMER OF THE MONTH Coaches have nominated Lydia Mason as the Swimmer of the Month. Congratulations, Lydia! Keep an eye out for our swimmers' results from targeted meets in the local newspapers, including The Sound Telegraph, The Weekend Courier and now the Bayside Mail. We will be putting a copy of any articles published up on the noticeboard. Please note that unfortunately sometimes newspaper and newsletter articles must be edited for space, so photos and full results do not always get published. If you missed an article and would like a copy, we can also photocopy it for you. Do you have any news, articles, photo or recipes to share? Or maybe a question for the club or coach? We want to celebrate all our swimmers, so please share any achievements, big or small! Send to: ellie@lasar.net.au 6

"Swim each practice as if it was the most important practice of the year." "Seven days of no swimming makes one weak!

7 Some swimming quotes: Madeleine Hills and Bianca Russell "People often ask us what we feed our boys for breakfast or before a swim meet... here is one of my secret recipes (which is no longer secret I guess!)" - by Lisa McAleese "I swim, therefore IM doesn't mean 'Instant message'! "Swim each practice as if it was the most important practice of the year." "Seven days of no swimming makes one weak!" TOP SECRET BREAKFAST PIE I use frozen shortcrust pastry for the bottom of the pie and frozen puff pastry for the top... Pie Filling (I use a lasagne tray) Preheat oven to 220C. Group 1: 1/2 diced onion 350g diced bacon Bunch of chopped spinach leaves (or frozen spinach) - optional 1 tbspn parsley 4 eggs 200g grated cheddar cheese Group 2: 2 eggs 150ml water 1/2 tsp pepper 100ml milk Line baking dish with greaseproof paper. Layer the Group 1 ingredients over the shortcrust pastry in the following order: bacon, onion, spinach, eggs, cheese. Combine the Group 2 ingredients. Save a tbspn or so of this mixture to glaze the puff pastry with. Pour the Group 2 ingredients on top of the Group 1 ingredients and fill to approximately 2 cm below the rim. Don't overfill. Cover with the puff pastry and glaze it with the egg mixture you saved. Bake in preheated oven for about 30 minutes. This pie is great. You can make it the night before a swim meet. Put it in the fridge and in the morning it slices easily and is great for heating up to eat in the morning and then the leftovers can go in the lunchbox and be eaten cold at the pool! Thank you for sharing this recipe, Lisa! I know everyone will appreciate having a new recipe to try out and it sounds delicious. Do you have a favourite swimmer's breakfast, snack or meet recipe to share? Make sure you it to us at ellie@lasar.net.au or our club office! HAPPY BIRTHDAY NOVEMBER SWIMMERS: 26/11: Maisie Barnett, 30/11: Ewan Fletcher, 20/11: Kali Houlihan, 16/11: Dylan Martin-Rose, 11/11: Kadeisha Moses, 6/11: Brooke Poad, 25/11: Kirralee Shepherd, 1/11: Guy Smith, 17/11: Jacob Smith, and 25/11: Calum Stewart 7

ATTENTION ALL SWIM CLUB MEMBERS Aqua Jetty has a rule that "Children Under the Age of 11 are not permitted to enter the facility alone." The Management Committee are reminding everyone of this rule.

Unfortunately, Aqua Jetty staff will have to deny entry if children are unaccompanied by a responsible person aged 16 years or older.

Why is it that some children, who have been swimming along nicely, suddenly lose style and give the impression that they've lost touch with their arms and legs?

8 ATTENTION ALL SWIM CLUB MEMBERS Aqua Jetty has a rule that "Children Under the Age of 11 are not permitted to enter the facility alone." The Management Committee are reminding everyone of this rule. We are also asking that all swimmers under the age of 11 to please be escorted onto pool deck to where they may train. Unfortunately, Aqua Jetty staff will have to deny entry if children are unaccompanied by a responsible person aged 16 years or older. Both the Management Committee and Aqua Jetty staff thank you for your help with this very important matter. What Happens When A Swimmer Goes Through A Growth Sport? Why is it that some children, who have been swimming along nicely, suddenly lose style and give the impression that they've lost touch with their arms and legs? What's happening to the child to cause this apparent disorganization in their movements? This phenomenon is commonly seen in children going through a growth spurt and it's to do with balance and coordination. During growth spurts there is a huge hormonal upheaval that the body has to deal with. In growing bodies, the long bones (arms/legs) grow at a faster rate than the soft tissues (muscles, tendons, etc). This leads to increases in tightness of the muscles and decreases in coordination as the nervous system tries to adjust to all of these changes. Children often take on a "baby giraffelike" appearance at this time. The computer system (brain and nervous system) is re-programming itself for the new lengths, strengths and lever arms in the growing body. If the growth is slow and steady then the brain can cope and keep up with this but when growth is rapid (as it often is!) then the neural system struggles. When the growth rate slows or ceases and allows the neural system to catch up, normal coordinated movement is able to return. It is important during times like these for the teacher, parent and child to be patient. Explain what is happening and reassure the child that it is quite normal and that it will rectify itself given time. This time may be from weeks to months (sometimes even 12 months if rapid growth continues/persists!) Of course if the teacher or parents have any concerns then consult your qualified health practitioner. This complete article was written by Peter Wells, APA Sports Physiotherapist and Australian Swimming Team Physiotherapist, from the Swim Australia Newsletter. CAN YOU HELP? We urgently need parents to volunteer just a little extra help in the following areas of our club: 2-3 helpers for the Time Trial barbecues to cook or serve A Club Photographer for meets and events Someone to help approach businesses for sponsorship for our growing club Please ring the office on (leave a message if needed) or have a chat to one of our committee members. 8

Remember to use your Rebel Sport Club card! It's free and easy to apply for a card.

towards Rockingham Swimming Club, not your own name.

There are loads of other benefits, such as preferred pricing, exclusive offers and VIP

By shopping at Rebel Sport you are helping to support your own Rockingham Stingrays

" Thank you to Our Sponsors We would like to thank the following sponsors, and ask all

Canavate-Blankendaal, Georgie Fink and Paris Jennings Christian Silas Bronwen Hills and

net.au Website: http://rocky-stingrays.com Office Hours: Monday 4.00-5.30pm Tuesday 4.

00am CREDITS: Thank you to Yvonne Bevan for coordinating the Sound Telegraph Open Water

Photo credit to Steve Powell for OW article.

9 Remember to use your Rebel Sport Club card! It's free and easy to apply for a card. Just make sure to tell staff whenever you make any Rebel Sport purchase to put points towards Rockingham Swimming Club, not your own name. After 12 months, we will be able to buy discounted sports equipment for our club. There are loads of other benefits, such as preferred pricing, exclusive offers and VIP shopping nights. Call Louise if you have any questions, on The best part? By shopping at Rebel Sport you are helping to support your own Rockingham Stingrays Swim Club! The three strongest words in the whole world are: "Yes, I can." Thank you to Our Sponsors We would like to thank the following sponsors, and ask all our club members to support their businesses: Clockwise from Top: Teleah Canavate-Blankendaal, Georgie Fink and Paris Jennings Christian Silas Bronwen Hills and Kiara Spencer CONTACT US: Phone: rockswim@iinet.net.au Website: Office Hours: Monday pm Tuesday pm Wednesday pm Thursday pm Friday pm Saturday am CREDITS: Thank you to Yvonne Bevan for coordinating the Sound Telegraph Open Water article. OW article contributed by Daniel Barker. Photo credit to Steve Powell for OW article. Thank you to Sue Collard, who in addition to her great work volunteering for the club has also taken many photos on our behalf. Thanks, Sue! Coaching article written by Peter Wells, submitted by Coach Maureen Edwards. Graphics are from Sue Collard

ROCKINGHAM STINGRAYS SWIM CLUB NEWSLETTER

ROCKINGHAM STINGRAYS SWIM CLUB NEWSLETTER BETWEEN THE LANES Aqua Jetty, 87 Warnbro Sound Avenue, Warnbro Phone: 9593 4000 Email: rockswim@iinet.net.au LATEST NEWS OUR JUNIOR CLUB MEMBERS SHINE AT KALAMUNDA