Vikings Swim Team Handbook 2011-2012
Table of Contents Letter from the Coach... 3 Contact Information/Coaching Staff Information... 4 USA Swimming... 5 Directions to Practice Locations... 6 Practice Requirements... 7 Practice Schedule... 8-9 Attendance Policy... 10 Dry Land Work Outs... 11 Meets... 12 Parent Involvement... 13 Caring for Your Equipment and Yourself... 14 Final Thoughts... 15 2
A Letter From the Coach: Dear swimmers and parents, Congratulations on achieving the next level of swimming! Our program is designed to provide a positive environment for swimmers of all ages and abilities. We have created a multi-level structure that is intended to grow with the swimmers as they develop. As always, please feel free to ask questions along the way. I am excited, after such a sensational 2010-2011 season, to take over the role as the North Suburban YMCA Vikings Head Coach. I have a very big roll to fill and many high expectations to achieve. My commitment to this team is 110%. Last season we had swimmers attend Regionals and New Englands. My goal is to end this season on an equally high note if not a higher note. My personal mission as a coach is to teach our swimmers life skills and values (with extra attention on the Y values: caring, honesty, respect, and responsibility). Our focus as coaches is on the swimmer as an individual; swimming is simply the medium through which we teach and guide the team. It is important to help them learn social skills, as well as other swimming related lessons, such as perseverance, dedication, and commitment. While we want our members to be successful swimmers, we also want them to become happy, healthy, competent adults, who understand how to deal with and learn from success and failure. Swimmers should strive to meet their goals both as members of a team and as individuals. Our expectation is that swimmers are constantly striving to be and do their best. Swimming can be a lifelong sport, and our goal is to support and nurture our swimmers along the way. I am honored that you have chosen the North Suburban Vikings Swim Team and have given us the opportunity to instruct each swimmer and to watch them grow. The swimmers never cease to amaze me, and my pride in their abilities, personalities, and personal accomplishments only continues to grow. Thank you in advance, both parents and swimmers, for all of the hard work and dedication you will bring to this program. GO VIKINGS! Heather Davis Greater Boston / North Suburban YMCA Vikings Head Coach The Vikings Mission Statement To encourage leadership and character growth, while achieving excellence in swimming. 3
Coaching Staff and Contact Information Head Coach: Heather Davis Phone Number: (at the Y) 781-305-2909 (cell) (781) 910-3605 (only use this number for meet emergencies). Email: hdavis@ymcaboston.org Assistant Coaches: Chris Silva, Kellee King, Kate Augustine, and Shawna Sweeney Team Website: http://www.ymcaboston.org/woburn/vikings/ *All updates, directions, and important information will be posted to this website and to the bulletin board outside of the pool. Meet receipts will be sent home with swimmers for any meets that have a fee. Please let the coaches know ASAP if you do not have internet access. Please check frequently for updates. All comments, concerns, potential problems should first be directed to Heather. If you have any remaining concerns feel free to contact the Aquatics Director: Chris Silva Phone Number: 781-305-2913 Email: csilva@ymcaboston.org Parent Committee Information: To get involved or for more information please feel free to contact either of the co-chairs: Alison Smith: Email: alison.smith.j@gmail.com Marcia Aulenback: Email: mjaulenback@comcast.net 4
USA Swimming The Vikings is a fully functioning YMCA/USA team. Swimmers who qualify for the Blue Team or the Avengers will be able to, but not required to register as USA swimmers. While USA registration is not required it is highly recommended, as you will be provided with substantially more competitive opportunities which foster growth. Did you know 61% of USA Swimming member clubs have fewer than 100 swimmers. 58% of all USA swimmers have been competing for 2 years or less. There are currently 335 YMCA teams who are also members of USA Swimming. USA Swimming provides additional access to sanctioned swim meets that are organized by level and age to provide more equitable competitive opportunities for swimmers of all ages and abilities. While USA Swimming does have some meets that require qualifying times, most meets do not have qualifiers and are very welcoming to even the beginner swimmer. USA Swimming provides more opportunities to compete with new teams and in a slightly different format. Most USA Swimming meets: Run Friday through Sunday Have the option to compete 1 to 3 days Typically run for no more than 3 hours a day for each age group Do have a meet fee and minimal fee per event, which are nonrefundable Are quick and fun In order to attend USA meets, you must register in September or December. If you registered for the 2010-2011 season or Spring 2010 you will need to renew your registration in December 2011 for 2012. For more information please see www.usaswimming.org or www.teamunify.com/home.jsp?team=lscnes. Fees will be listed with meet info. Sign ups for meets must be returned ASAP to be entered into a meet. 5
Directions to Practice Locations Woburn Boys and Girls Club Directions: Charles Gardner Lane Woburn, MA 01801 Take Lexington St. toward Woburn Center. Take a Slight right on to Pleasant St. toward Woburn Center. Go through Woburn Center onto Main St. (RT38). The BGC will be on the left about a mile up. If you pass the firehouse or come to the 95 rotary, you ve gone too far. 6
Requirements for Practice Swimmers must be on time for all practices! It is your responsibility, not your parents, to be sure you are ready to go and your things are packed before it is time to leave. Parents, to ensure the safety of your swimmer, please let us know if your child will be late to or will miss a practice. Feel free to write a note on anything you have with you! Receipts and napkins are great! Every swimmer must bring and wear a pair of goggles. All swimmers (including males) must wear a swim cap during ALL practices and at all meets. All swimmers must bring water bottles, either with water or Gatorade in them. Swimmers are easily dehydrated in the water because they do not feel themselves sweating. Swimmers are required to have a Pull-buoy for practice. These can be purchased at Varsity Swim in north Reading. Back up caps and goggles should be kept in the members swim bag in case the current one breaks. All swimmers should use the restroom and shower off before coming down to the pool. Swimmers should try to eat after practices and have a high carb snack (like a granola bar) before they come to practice. Put a lock on your locker! The Y is not responsible for lost or stolen items. During the winter especially, it is a good idea to bring shampoo, soap, and a change of clothes, so that swimmers do not have to go outside in a wet suit. Please do not linger in the locker rooms after evening practices. 7
North Suburban Vikings Practice Schedule Sept. 13 Feb. 11: Championship qualifiers will continue to practice until their last meet. Number of Required Practices Sunday Monday Red/White Team Practices 2 Blue Team Practice 3 5:30-7:00 PM Also Available for Early Rising Blue Team Members Please contact the coach to make arrangements to attend this practice. Avengers AM-Practice PM-Practice 3* TBA 5:30-7:00 PM Required Dry land 1 6:00-7:00 PM 8
Tuesday Wednesday Thursday Friday Saturday 5:45-7:00 PM 5:45-7:00 PM 5:45-7:00 PM 6:30-8:45 PM + Dry Land 7:00-8:30 PM 6:30-8:45 PM + Dry Land 5:30-7:00 PM 5:30-7:00 PM TBA 6:30-8:45 PM + Dry Land 6:30-8:45 PM + Dry Land 8:30-10:00 PM @ WBGC 6:00-7:00 PM All USA Meets and YMCA Invitationals are optional and require sign-up. All Swimmers are required to attend YMCA Dual Meets. 9
Attendance Policy Practices and YMCA meets are mandatory! Practices: If you will be late for any reason, please send us a note or stop in and tell us. It is imperative for the safety of all members that we know that all kids that have been dropped off for practice are on deck or in the dry land location. We understand that swimmers have homework and other prior commitments (family gatherings, weddings, concerts, etc.) Please do your best to keep up with your practices requirements (listed on page 10-11). Remember to swipe your membership card at the Welcome Center. Come down to the pool deck immediately after you are dropped off, even if you are early. If you choose to keep your belongings in the locker room, please place a lock on your locker. The Y is not responsible for lost or stolen items. Swimming before practice is not a good idea because it causes fatigue and depletes important energy reserves. Swim team members who choose to swim before practice must exit the pool at least 20 minutes before practice is scheduled to begin. Meets: All YMCA dual meets are mandatory for all levels, for every swimmer. In the case that a YMCA meet conflicts with a USA meet, the coach will make the final decision on which meet the team will be attending. USA Swimming meets and YMCA invitationals require swimmers to sign up before the meet. If you are unable to attend a required meet please send Heather a note or email at least one week before the meet. If you will be late for the meet or a last minute emergency occurs and you will be unable to attend the meet, please call Heather a cell phone (781-910-3605) ASAP. Swimmers who are not on deck for the start of warm up will be scratched, unless we have heard from you. If missing swimmers are registered for a relay, the relay will also be scratched. All meet fees are nonrefundable. Remember, not showing up to a meet affects the whole team. If a swimmer fails to show up for a meet or leaves early, his or her relay team will be scratched. Relay swimmers are not replaceable after the start of a meet. 10
Dry Land Work Outs Why should we do a dry land work out? Dry land work outs are required for all swimmers. Dry land work outs help to ensure flexibility and durability of muscles, tendons, and ligaments. Dry land work outs also continue to build strength (especially core strength) and help to raise awareness of body movement and coordination, which in turn improves stroke technique. What kind of dry land work-out will we do? We will do a combination of Pilates, basic stretching, and core strength building. White/Red teams will be focusing on stretching and muscle awareness and will have shorter dry land work outs. Blue and Avenger teams will do longer dry land work outs and will learn more advanced exercises. Avengers will also complete a weight training regimen. Will we be required to bring anything for dry land? Red/White teams will not be required to bring anything or to show up to practice in anything except their bathing suits, goggles, and caps. Blue and Avengers teams will be required to purchase their own (55cm or 65cm) balance balls. Please purchase a ball that is appropriate for your height. 55cms are intended for the shorter members, while 5 9 + members should have a 65cm ball. The balls will be used every practice and are available at sports stores, Walmart, Target, etc. Balance balls are bust resistant and will last for a long time if cared for properly. The coaching staff will provide storage for the balls during practice. Please remember to write your name on your ball. Swimmers are responsible for the care and protection of your ball at all times. Swimmers are required to wear shorts or pants that are stretchy and a t-shirt. Failure to show up properly dressed will result in the swimmer being unable to participate in dry land for that practice. Swimmers will be given a 5-10 min break to change into their suits before they get into the pool. NO JEANS or school clothes!!! PLAN AHEAD! 11
Meets *The meet schedule will be published and updated on the Y website. PARENTS: Swimming research has shown that pressure from parents contributes to early burnout. Children and teens who have a lot of pressure placed on them perform below their ability. IT IS ACCEPTABLE TO FAIL. Failing means that they are trying and is often a step towards achieving their goal. Failure is temporary. Please encourage your swimmer to do their best and remind of them how proud you are of their achievements. REPRESENT! Swimmers are required to wear their team suit and either wear team gear (t-shirt, sweatshirt, etc.) or wear team colors (red/blue). If you are not dressed appropriately for a meet, it is difficult for meet staff to identify which team you belong to. Be early! Bring all belongings on deck. Multiple towels towels get wet quickly after events, and kids will want at least one to sit on. Cap, goggles, and a back-up set in case the cap rips or the goggles break before an event. The back-up set can save you from moments of panic prior to a race. PUT YOUR NAME ON ALL OF YOUR BELONGINGS! Snacks and/or snack money there should always be a snack bar at meets, which raises money for the hosting team. Water bottle or a sports drink. Bring a couple sweatshirts because the pool deck gets cool in the winter. Remember to keep something dry to wear home because it will be cold outside. Don t forget to leave with everything you came with! Check your bag to make sure you have your team suit, cap, and goggles. Your belongings are your responsibility. Members are expected to arrive early. If you will be late please call Heather s cell phone so she can make necessary changes to the meet lineup. Team members will be expected to sit together and to cheer for their teammates. No member may leave the team area unless he or she has permission from a coach or a designated parent volunteer. Swimmers may not stay with their parents in the viewing area. Team members are expected to reflect all of the Y values and display good sportsmanship at all times. This includes wishing those around you good luck and congratulating others on their races. Swimmers will be expected to stay in the water until all swimmers have finished the race. 12
Parent Involvement Parents may not be on the deck at any point during practice. If you have a question for any of the coaches, please wait until the end of practice. To ensure consistency in term usage and technique, parents should not instruct kids on stroke or turn technique, regardless of past swimming history. The Parent Advisory Committee: Parent involvement is the backbone of a good swim team. Get involved! For more information contact either of the co-chairs: Marcia Aulenback (mjaulenback@comcast.net) or Alison Smith (alison.smith.j@gmail.com). Training will be provided for any position or job. Meet Volunteers: Parents are required to volunteer at meets. Meet sign ups will be posted on the bulletin board near the pool ASAP before a meet. Please sign up for the meets you will be attending. 13
Caring for Your Equipment and Yourself Some basic tips to extend the life of your swimwear: Team suits may be worn for meets only. After being worn, suits should be rinsed in cold water to remove chlorine and hung dry. Suits should not be washed in a machine on a regular basis, but can be washed once in a while in cold water only. Caps should be thoroughly dried and covered with baby powder inside and out after every use to prevent rips and to ensure proper drying. Goggles will typically last a long time if they are dried after use and stored in an appropriate place to prevent scratches and cracks in the lenses. Sports stores typically carry replacement straps. Caring for yourselves: Be sure to eat a balanced diet. Don t come to practice with a full stomach or an empty stomach. Keep high carb snacks in your swim bag. Be sure to let the coaches know if you are experience any muscle or joint pains, especially if they are persistent. REST! Be sure to get sufficient sleep before practices and before meets. The Friday before a meet is not the day to go out or stay up late. Learn to be proactive and to utilize time management skills. Many of you have multiple activities and lots of homework. Get your homework done early and use every free minute. For example, use the time between classes to do a couple of math problems, or read a few pages in your English book while waiting for the bus. If you are consistent with your time management, you will find that you have much more free time even though you are equally as busy. 14
Final Thoughts... Remember, swimming is both a team and individual sport. The Vikings program has been designed to encourage individual and team achievement in a fun environment. Swimmers are some of the most hard working athletes and do some of the most unrewarded work. No other athletes do so much work for so little improvement, and yet, that five hundredths of second drop in your time that allowed you to go to Districts or to beat your personal best is well worth the work. Successful swimming is 30% failure and 70% success. Remember to take failures in stride. Take pride in your achievements. Set goals that are attainable in the short term with long term dreams as the background. If you have done your best, your coaches, your parents, and your teammates will always be proud of you. Enjoy your year and remember no pain, no gain GO VIKINGS!! 15