South Gippsland Bass Swimming Club 2018/19 Handbook

South Gippsland Bass Swimming Club 2018/19 Handbook Page 2 Introduction Page 3 Coaches Page 4.. Communication, Contact, Equipment Page 4 Swimming Victoria - Resources Page 5-13 Squad descriptions and requirements Page 14-16. Competition information page 17. Illness and quarantine strategy page 18. Injury prevention and management strategy 1

Introduction The SGB swimming club offers a dynamic coaching program that caters for a wide range of swimming development, from an introduction to squad and competitive swimming, through to a State and National level program. The aim of the club is to provide an environment which enables each swimmer to develop to their maximum potential as a swimmer and grow as a person. We believe the club can achieve this by coaches, parents, committee and swimmers, working together with the shared objective of encouragement, support and team comradery. We also understand the benefits of swimming beyond fitness and sportsmanship, aware of the many life skills learnt from participating in any highly competitive program, such as dedication, commitment, self-discipline, time management, support and respect. The club is run by a Committee, comprised of dedicated parents who volunteer their time to ensure the clubs future success. We employ a team of qualified, and experienced coaches, and together we offer you:- Graded training squads Professional coaching staff and support staff Competition for novice swimmers through to elite level swimmers Constant evaluation of training groups Club, Regional, District, State and National level competition Awards and presentation ceremony Unique club uniform Squad social activities Parent social activities 2

Coaches Dylan Muir Head Coach Dylan has been coaching for the past 6 years with the club, including the past 5 years as Head Coach. Dylan swam and coached for a number of years under Ivan Moore, former Nunawading Head Coach and founder of the SGB swimming club. Over the past 4 years, Dylan has sought out much knowledge from higher level coaches in Victoria, including Brian Ford, Alex Webb and John Beckworth which he has brought back into the SGB program to help drive this club forward to better results and a bigger, stronger and highly united club. Brett Kerr Assistant Coach Brett has been a Bronze Level coach for 17 years mainly plying his trade as Head Coach of Phillip Island and Wonthaggi in the SGSA, both becoming very successful clubs during his tenure there. His two children (now adults) both swum competitively for many years and both swam at SGB, so Brett has a pretty good idea of the commitment required to become a competitive swimmer and the demands this places on their lives away from the pool. Brett joined the SGB coaching team in 2015 and brings with him a wealth of knowledge and experience to pass on to our swimmers and coaches. Lorri McKenzie Assistant Coach Lorri made the transition from Swim Teacher to Coach 5 years ago. Starting work with the Leongatha Swimming Club, Lorri was an integral part of leading Leongatha to 3 straight SGSA titles. Lorri came on board with the SGB Swimming Club in 2014 and has been working with our Junior Swimmers right through to our National level swimmers. Lorri, a past swimmer herself brings great knowledge to the team with 7 years experience in Learn to Swim and coaching programs and has been integral in our development of our program at Leongatha over the past 24 months. Gemma Tschiderer Assistant Coach Gemma has completed a Bachelor of Applied of Science and Diploma of Education at Victoria University and has been working as a Secondary Health and PE teacher at WSC since 2002. Gemma has been coaching with the club for 3 years and has fit perfectly into the coaching role, with a background in swimming, being a member of the Warragul Swimming Club as a Junior and Intermediate swimmer and taking on a number of coaching roles with school and club level for basketball and netball. Gemma has her certificates in Swimmers with disabilities, water safety (learn to swim) and Teacher of competitive strokes. Coaching and life philosophy- BE THE BEST YOU CAN BE! Sarah Harris Assistant Coach Sarah begun her coaching with the club 2 years ago with our development squad in Leongatha. After coming from years of swim teaching experience and a background in triathlons, Sarah has slid into the coaching role seamlessly and has done a great job developing our next generation. Sarah has continued to step up her coaching this season, now joining Lorri on pool deck to work with our Junior and Country squad swimmers. Taya Murdoch Junior Coach Taya is a very driven individual and since joining the club as a swimmer at the age of 14, has soaked up the knowledge from the coaches surrounding her, creating a great rapport amongst our younger swimmers. Over the past 2 years Taya has begun to take junior training sessions and a number of higher squad groups when needed. Currently overseas we hope to see Taya back on deck later in the season and again helping with the development of our Junior Squad. Kai Lumsden Junior Coach Kai has developed from a club swimmer into a leader of our club, taking on the 2018-2019 Captains role alongside Lily Robinson. Kai has begun to help out with a number of Junior and Country Squad sessions and will continue to assist over the course of the next 12 months in his gap year. Kai brings with him the passion and knowledge that he has developed from his own swimming and always leads by example. Hayley Wight Junior Coach Hayley is a hardworking, talented Junior Coach that has excellent communication with the Junior swimmers. Over the past 12months Hayley has developed her skills from learn to swim through to Junior Squad coaching and comes to every session with an enthusiasm to teach and to learn. 3

Club communication is done through 4 main methods. Website - http://sgbswimclub.com.au/ Facebook TeamApp Emails Communication - https://www.facebook.com/south-gippsland-bass-swimming-club-1577349645862375/?ref=aymt_homepage_panel - Download from your App Store and search for South Gippsland Bass Swimming Club - All families are on the emailing list. If you are not receiving club emails please let Dylan Muir know. headcoach@sgbswimclub.com.au Dylan Muir Head Coach Mobile: 0400 032 734 Email: headcoach@sgbswimclub.com.au Gemma Tschiderer Assistant Coach Phone: 0448 410 378 Email: coachgemma@sgbswimclub.com.au Lorri McKenzie Assistant Coach Phone: 0409 007 704 Email: coachlorri@sgbswimclub.com.au Sarah Harris Assistant Coach Phone: 0457 292 403 Email: coachsarah@sgbswimclub.com.au Brett Kerr Assistant Coach Phone: 5674 9224 Email: coachbrett@sgbswimclub.com.au Lorraine Muir President Mobile: 0438 741 849 Email: president@sgbswimclub.com.au Michelle Harris Secretary Mobile: 0458 145 596 Email: secretary@sgbswimclub.com.au Sandy Norton Treasurer Mobile: 0417 981 934 Email: treasurer@sgbswimclub.com.au Fundraising fundraising@sgbswimclub.com.au General Administration admin@sgbswimclub.com.au Contact Swimming Victoria website resources http://vic.swimming.org.au/page.php?id=76 Swimming Australia who is the governing body for all levels of swimming in Australia provides a code of conduct for swimmers, coaches, parents, officials and volunteers. The Codes of Conduct requires high standards of behaviour from all people involved in the sport. At every level of swimming, Swimming Australia is committed to upholding that principles of fairness, respect, responsibility and safety are maintained. SGB also requires compliance with the Codes of Conduct which can be found on our Team App site under documents and on the Swimming Victoria Website. 4

Squad description and requirements National Squad National Development Squad State Squad Junior State Squad Senior Squad Country Squad District Squad Junior Squad Parent/Adult Squad 5

Junior Squad Description Squad Goals Gaining experience in competitions. Learning how to train and how to race. Swimmers in Junior Squad should be aiming to attending 2 sessions a week in order to obtain the necessary level of skill and fitness to progress at the required level. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Cost Term fee: $185 Term Dates: July-September October-December January-March April-June Equipment Mesh swimming bag Pull Buoy Flippers Kickboard Drink Bottle Goggles x 2 All swimmers must have their own training gear which they must bring to every session. Training Recommended 2-3 swim sessions per week Competition 3 GSI meets and Gippsland Championships and/or 3 SGSA meets 6

District Squad Squad Goals Attend Gippsland Championships and/or compete in the SGSA Description District Squad is targeting young swimmers making the transition from Junior Squad through to a higher level of training. Swimmers are aiming to compete in district competitions throughout Gippsland. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Cost Term fee: $185 Term Dates: July-September October-December January-March April-June Equipment Mesh swimming bag Pull Buoy Fins Kick Board Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Goggles x 2 All swimmers must have their own training gear which they bring to every session. Training 1-2 swim sessions per week Competition 3 GSI meets and Gippsland Championships and/or 3 SGSA meets 7

Country Squad Squad Goals Vic Country Qualifying time Gippsland Champs attendance Description Country Squad is targeting young swimmers looking to make the transition from Junior Squad swimming through to a higher level of competition. Swimmers aiming to reach this level of swimming need to be committed to the program and session requirement in order to reach the squad goals outlined above. Swimmers are expected to make 3 sessions as regularly as possible. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Cost Equipment Training Competition Term fee: $205 Term Dates: July-September October-December January-March April-June Mesh swimming bag Pull Buoy Fins Kick Board Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Goggles x 2 All swimmers must have their own training gear which they bring to every session. Minimum 3 swim sessions per week 3 GSI meets Gippsland Championships Victorian Country Short Course Victorian Country Long Course All Juniors Highly recommended 3 SGSA meets 8

Junior State Squad Description Squad Goals Victorian Age Qualifying time/victorian Age Final Vic Country Final/Vic Country Medal Gippsland Champs Medal Junior State Squad swimmers have been identified as young swimmers with great Talent. That talent needs to be matched by dedication, commitment and hard work in order to reach the squad goals outlined above. Swimmers are expected to make 4 sessions as regularly as possible. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Cost Term fee: $230 Term Dates: July-September October-December January-March April-June Equipment Mesh swimming bag Pull Buoy Fins Kick Board Leg Band Snorkel Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Goggles x 2 All swimmers must have their own training gear which they bring to every session. Training Competition Victorian Championships Age Group Bands minimum 4 swim sessions per week Competition : Victorian Age Short Course Victorian Country Short Course Victorian Age Long Course Victorian Country Long Course 3 GSI meets Gippsland Championships All Juniors Victorian Sprints Victorian Age SC&LC Championships Female: 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs Male: 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs Victorian Sprint Championships Female: 11yrs, 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs, 19yrs+ Male: 11yrs, 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs, 19yrs+ 9

State Squad Description Squad Goals Victorian Age Qualifying time Victorian Country Final Gippsland Championships Final Swimmers aiming to reach this level of swimming need to be committed to the program and session requirement in order to reach the squad goals outlined above. Swimmers are expected to make 5 sessions as regularly as possible. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Cost Term fee: $230 Term Dates: July-September October-December January-March April-June Equipment Mesh swimming bag Pull Buoy Fins Kick Board Leg Band Snorkel Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Goggles x 2 All swimmers must have their own training gear which they bring to every session. Training Competition minimum 5 swim sessions per week Competition : Victorian Age Short Course Victorian Country Short Course Victorian Age Long Course Victorian Country Long Course Victorian Sprint Championships 3 GSI meets Gippsland Championships Highly recommended All Juniors Victorian Open SC/LC Victorian Championships Age Group Bands Victorian Age SC&LC Championships Female: 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs Male: 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs Victorian Sprint Championships Female: 11yrs, 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs, 19yrs+ Male: 11yrs, 12yrs, 13yrs, 14yrs, 15yrs, 16yrs, 17-18yrs, 19yrs+ 10

National Development Squad Description Age Cost Equipment Training Competition National Championships Age Group Bands Squad Goals Working towards a National Qualifying time in the next 12-24 months Vic Age Final Vic Country Medal Gippsland Champs Medal Swimmers aiming to reach this level of swimming need to be committed to the program and session requirement in order to reach the squad goals outlined above. Swimmers are expected to make 7 sessions as regularly as possible. 12-13yrs Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Term fee: $265 Term Dates: July-September October-December January-March April-June Mesh swimming bag Pull Buoy Fins Kick Board Leg Band Snorkel Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Goggles x 2 All swimmers must have their own training gear which they bring to every session. minimum 6 swim sessions & 1 S&C per week Competition : Victorian Age Short Course Victorian Country Short Course Victorian Age Long Course Victorian Country Long Course 3 GSI meets Gippsland Championships Australian Age Championships Highly recommended Victorian Sprints All Juniors Victorian Open SC/LC National Age Championships Female: 13yrs, 14yrs, 15yrs, 16yrs Male: 14yrs, 15yrs, 16yrs, 17yrs National Open Championships Female: 17-18yrs, 19-20yrs, Open Male: 18-19yrs, 20-21yrs, Open 11

National Squad Description Age Cost Equipment Training Competition Squad Goals National Qualifying time Victorian Age Final Victorian Country Medal Gippsland Championship Medal Swimmers aiming to reach this level of swimming need to be committed to the program and session requirement in order to reach the squad goals outlined above. Swimmers are expected to make 7 sessions as regularly as possible. As modern day coaches we understand that swimmers need an outlet and are going to miss sessions from time to time due to other commitments, to have fun or to rest. We understand the importance of recovery and avoiding injury due to fatigue and we need to keep our swimmers wellbeing as a top priority as sometime rest is more beneficial than a swim session. 14yrs+ Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Term fee: $290 Term Dates: July-September October-December January-March April-June Mesh swimming bag Pull Buoy Fins Kick Board Leg Band Snorkel Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Sponge Goggles x 2 All swimmers must have their own training gear which they bring to every session. minimum 7 swim sessions & 2 S&C per week Competition : Victorian Age Short Course Victorian Country Short Course Victorian Age Long Course Victorian Country Long Course Victorian Sprint Championships 3 GSI meets Gippsland Championships Australian Age Championships Highly recommended Victorian Open SC/LC National Championships Age Group Bands National Age Championships Female: 13yrs, 14yrs, 15yrs, 16yrs Male: 14yrs, 15yrs, 16yrs, 17yrs National Open Championships Female: 17-18yrs, 19-20yrs, Open Male: 18-19yrs, 20-21yrs, Open 12

Senior Squad Description Cost Senior Squad is for swimmers looking to stay in the sport and keep fit without a high performance training or expectation. Swimmers have the option of up to 3 sessions a week as arranged with the head coach. This allows swimmers to work their training around studies, work and other commitments. Participation in the squad program is considered to be an annual involvement; therefore the total fees for the year have been averaged out to produce the quarterly amount, with the same quarterly fee being payable for all 4 terms of the year. Term fee: $185 Term Dates: July-September October-December January-March April-June Age Equipment 14yrs+ Mesh swimming bag Pull Buoy Fins Kick Board Leg Band Snorkel Drink bottle Hand Paddles Foam Roller Massage ball or tennis ball Sponge Goggles x 2 All swimmers must have their own training gear which they bring to every session. Training Competition 1-3 swim sessions Competition : 3 GSI meet and Gippsland Championships and/or 3 SGSA meets 13

Parent/Adult Squad Description Cost We started our parent/adult squad in 2017 with 10 parents signing up and competing at either the Gippsland Champs or the SGSA summer comps. This squad is for swimmers of all ability and is based around teaching skills that can be used to improve participant s knowledge and used in every day swimming workouts. $162 annually (July-June) All parents/adults participating in the squad sessions must sign up as a Senior Competitive Swimmer for SGB. Visit Swimming Victoria to become a member: https://connect.swimming.org.au/salwrap-public/workflows/member.join?subdomain=vic Age 20+ There will be 1 session at Leongatha and 1 session at Wonthaggi each month. Proposed sessions July - Friday 20 th, 4-5pm @ Leongatha - Wednesday 18 th, 7.00-8.00pm @ Wonthaggi August - Friday 10 th, 4-5pm @ Leongatha - Saturday 25 th, 12.30-1.30pm @ Wonthaggi September April (Dates TBC) Equipment Pull Buoy Fins Kick Board Drink bottle Hand Paddles Goggles x 2 All swimmers must have their own training gear which they bring to every session. 14

Competitions Frequently asked Questions. What age group is my child in? Age of child will be taken as of the day of competition. All meets are set up differently with age groups; awards and ribbons are still generally given out for each age group regardless. Example. Bayside meet had 12&under events and 13&over events. Awards were given out as 8&u, 9 years, 10 years etc. Events that run for longer than 1 day will take the age of swimmer as of day 1 of the competition. SGSA competition take the age of swimmers as of 1 st January. Swimmers are then placed in the following age groups: 8&u, u9, u10, u11, u12, u14, u16, u25, 25o What Competitions are right for my child? Both the SGSA and GSI competitions are a fantastic starting point for all Junior Squad swimmers. The club will attend meets all time of the year with each meet targeting different squad groups. If you are unsure on a meet that is approaching, please speak to your coaches. Winter Competitions are a great opportunity for all swimmers to attend early season meets and get some valuable racing experience, track how their improvements are going and for swimmers to gain qualifying times for Championship meets. How do I enter competitions? All entries are now done online. Entries for competitions in Gippsland can be done on the Gippsland Swimming website by clicking on the calendar link and following the entry instructions. Meets outside of Gippsland can be entered by going to the Swimming Victoria website, clicking on the calendar link and following the entry instructions. http://vic.swimming.org.au/ http://gippslandswimming.org.au/ SGSA competitions do not require prerace day entry. Swimmers will be given a race card on the day in which they must take with them to each race. What is the difference between Long Course meets or Short Course meets? Long Course stands for 50m pools and LC Championship events require qualifying times to be swum in a 50m pool. Short Course stands for 25m pools and SC Championship Events can have times achieved in SC or LC pools. What are the different tiers in competitions? SGSA meets: Encouragement meets for swimmers hosted throughout the summer in the South Gippsland and Bass Coast area. GSI meets: Competitions held by Gippsland Swimming against all Gippsland clubs. These meets are a mix of encouragement meets and qualifying meets. Gippsland Champs: District Championships held against all Gippsland clubs. Swimmers must compete in 3 GSI meets to qualify. Country Championships: Held against all clubs in Rural Victoria. (Qualifying times needed) Vic Age/Open Champs: Held against all clubs in Victoria. (Qualifying times needed) National Age Champs: Held against all clubs in Australia. (Qualifying times needed) 15

GSI Meet Entry Process Entries: Swimmers to enter on-line* through ClubLane using the link on the GSI website. Entries close on Monday prior to the swim meet at midnight. Only registered swimmers may enter GSI meets. Credit card payment is required. Checking Entries for accuracy: An entry file will be posted on the GSI website after Monday. Parents and Swimmers are encouraged to check the file for accuracy. Please contact the GSI Entries Officer at entries@gippslandswimming.org.au if entries are missing or incorrect.late Entries: Late entries are entries submitted after the closing time for on-line entries. Late entries accepted until Thursday at 5pm. Late entries may be made on line incurring a late entry fee of $30. Scratching from events at meets: Scratching is to be done through Team Managers only (swimmers/parents are not to go to the recording table regarding scratching). Team Managers are required to submit the appropriate forms by 9:30am for pre-meet scratching. After 9:30am swimmers or Team Managers may scratch through the Marshall. A program will be printed after 9:30am including all pre-meet scratchings. The smooth running of the meet will be affected by the timely submission of scratchings. Swimmers who are unable to attend a meet for which you are entered should contact a Team Manager so they will be scratched from events. Entry Fee: An entry fee of $16 is paid when entering on line (or thorough clubs when entering a TM file). There is generally an entry fee per person charged upon entry at pools. This varies from venue to venue. No meet entries will be refunded. 16

Swimmers illness and quarantine strategy Arriving at the Aquatic Centre, immediately communicate with your coach about your cold/flu or your early warning symptoms like a sore throat. The Coach will then recommend 1 of 4 options depending on your severity: Train with the main squad in an outside lane. If it appears your cold or sore throat is not severe then the coach may ask you to train with the squad but as far away from the other swimmers as possible. You should then follow During Training quarantine procedures outlined below. Train by yourself for a reduced period of time & intensity in the far away public lanes. Don t take this personally, do it for the team. Stretch and complete dryland/core exercise, but do not swim Go straight home or to your Doctor Note: Always be honest with your coach about your health, even if you are worried about missing training. The overall health of the team is far more important, and you will benefit in the future when your team mates reciprocate. Before Going to Pool Pre-Training Stretching If you are definite that you have a sore throat or the onset of a cold/flu, then: If you wake up in the morning before training and find you have a sore throat, then stay in bed, go back to sleep and call the coach later that morning after you wake-up again. If you find you are starting to get sick during the day, call the coach before you come to training and ask them for advice on what to do. Normally, you will be advised to not come to training that session. Contact the coach before the next session and discuss what level your health is at. It is important to quarantine (isolate) yourself from the main group of swimmers as much as physically possible: Do your pre-training stretching routine at least 10m away from other swimmers. Avoid the urge to gossip and talk closely with friends Avoid standing near the group when the coach delivers the pre-training explanation of the session. Stretching, Equipment & Drink Fountains Do not touch or use equipment which other swimmers will be using Let others in your lane know Communicate to you teammates that you are probably sick so they are also aware, and can take precautions if needed. Discuss Weekly Plan with Coach Discuss with your coach the best plan for training the rest of the week until recovered back to 8/10. Due to lane space limitations, often partially sick athletes must train with healthy ones. To reduce the risk of passing on you cold/flu to your team- mates, try to isolate yourself as much as physically possible during a session in the pool. Train in the most outside squad Distance yourself at all times from the swimmers in your lane Modify training intensity according to coach s guidelines Most squads operate with graded lanes. Although not ideal, an athlete should move to the slowest lane to avoid spreading illness to the more elite swimmers, or swimmers that may have an upcoming competition. At the completion of a set you should grab your water bottle and immediately retreat back to the flag area A virus can be spread from one swimmer to another by contact or close proximity in the air. Do not touch other swimmer s kickboards & paddles etc. If you cough, cover your mouth at all times and face away from the other swimmers in your lane. Your team-mates will appreciate your consideration! Depending on the severity of your illness and what stage you re at, the coach/doctor may recommend either: No training (stay at home) No swim training but stretching and exercises on pool deck Reduced Km training session with reduced intensity Full Km training session with reduced intensity A full training session with full intensity Just as in the swim session, it is important to isolate yourself from other healthy swimmers when using the gym together. In the gym it is unavoidable to not touch equipment which other sick people may be using. Antiseptic/Antibacterial Hand Gel A common and effective method for minimizing the spread of an infection is to use antiseptic/antibacterial hand gels before and after the gym session Train Separately If possible do your gym session at a time when other team mates are not there. Be sure to have a parent or friend act as spotter if required for certain exercises. 17

Sports Medicine Treatment and Injury Reporting 1 st Report of injury to coach 1 st Line response Modify training to avoid injury aggravation 2 nd Report of same injury to coach 2 nd line response Check if receiving treatment and modify training to avoid injury recommendation Further recommend physiotherapy treatment 3 rd Report of same injury to coach 3 rd line response Swimmer not to train if coach has not received advice regarding training modification form a treating health professional 18