Thoughts On Age Group Development (From ASCA)

Thoughts on Age Group Development

We do not need to give all the available meets, awards, training time, or even training techniques to all levels and all ages of swimmers. Life is progressive. We cannot drive until we are sixteen, we cannot vote until we are 18. Just because we have seniors swimming at prelim and final meets doesn't mean that age group swimmers need to. Age group swimmers do not need the same kind of awards which seniors receive. Our system gives too much too soon and sets up for a serious problem because every level looks the same. Let the swimmers grow through the sport rather than giving it to them. Let them experience racing, winning, and losing but they do not need twelve solid years of these things to become effective prelims-finals swimmers.

- Peter Malone

ASCA Level 5

K.C. Blazers

════════════════════════════════

Sometimes young swimmers perform exceptionally well quite simply because they are "big for their age" and, or, they are capable of working harder. They do not need to depend on technique and they may, or may not have better technique than slower swimmers. If we could go back and get a physical description of all the 10 and under swimmers who were nationally ranked, I think we would find that these young athletes were all more physically developed than the average 10 and under.

Most of these children will not continue dominating their age group into the senior years as other swimmers catch up in size and ability to work. Unfortunately they may not have developed the quality of skills other swimmers have. Too often the result is a young senior swimmer who becomes frustrated at losing when he had been so used to winning.

There are two important points for parents to keep in mind:

1. Skills need to be the basis of an age group program, not distance.

2. It is a mistake to seek a distance oriented age group program to place your child in so that he can keep up with other faster swimmers.

Age group swimmers should concentrate on fundamentals and not senior oriented yardage so that they can learn correctly. There is a proper time and place for athletes to take part in a serious training program but it is not for our younger swimmers. We must accept the fact that we are not dealing miniature adults.

- Jim Lutz

ASCA Level 5

Healthy Meals for Swimmers On the Go

Healthy Meals for Swimmers on the Go

Notes on BREAKFAST - Start your day off right!

· Try pancakes, waffles, french toast, bagels, cereal, English muffins, fruit or juice. These foods are all high in carbohydrates.

· Avoid high-fat choices such as bacon, sausage or biscuits and gravy.

· For breakfast on the run, pack containers of dry cereal, crackers, juice or dried fruit such as raisins and apricots; or pack fresh fruits such as apples or oranges.

· If you eat breakfast at a fast food restaurant choose foods like cereal, fruit juice and muffins or pancakes. Avoid breakfast sandwiches, sausage and bacon.

EXAMPLES OF HIGH CARBOHYDRATE BREAKFAST MEALS:

At Home:

Organge juice, Fresh fruit, Low-fat yogurt ,Pancakes with syrup, 2% or skim milk,

or

Plain English muffin, Strawberry jam, Scrambled Egg, Orange juice, 2% or skim milk

At a Fast Food Restaurant:

Hot cakes with syrup (hold the margarine and sausage), Orange juice, Low-fat milk

or

Cold cereal with low-fat milk, Orange juice, Apple, bran or blueberry muffin

At a Convenience/ Grocery Store:

Fruit flavored yogurt, Large bran muffin or pre-packaged muffins, Banana, Orange juice, Low-fat milk

At a Family Style Restaurant:

Pancakes, waffles or french toast with syrup (hold the margarine, bacon and sausage), Orange juice, Low-fat milk

Notes on LUNCH and DINNER

· Select pastas, breads and salads.

· Select thick crust rather than thin crust pizza for more carbohydrates.

· Choose vegetables such as mushrooms and green peppers on the pizza. Avoid high fat toppings such as pepperoni and sausage.

· Select vegetable soups accompanied by crackers, bread, or muffins.

· Emphasize the bread in sandwiches, not the condiments, mayonnaise or potato chips.

· Avoid deep fat fried foods such as french fries, fried fish and fried chicken.

· Choose low-fat milk or fruit juices rather than soda pop.

EXAMPLES OF HIGH CARBOHYDRATE LUNCH OR DINNER MEALS:

Large turkey sandwich on 2 slices of Whole-wheat bread, Slice of low-fat cheese, Lettuce, Tomato

Fresh vegetables (carrots and celery strips), Low-fat yogurt, Fresh fruit or fruit juice

Minestrone Soup, Spaghetti with Marinara Sauce, Salad, Italian Bread, Fresh Fruit, 2% or skim Milk, Sherbet

Chili on a large baked potato, Whole grain bread or muffin, Low-fat chocolate milkshake, Fresh fruit

Thick crust cheese and vegetable pizza, Side salad, Fresh fruit, 2% or skim milk

Timing is Everything

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day:

· Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.

· Eat some carbohydrate before morning practice. Note: This can be in the form of juice.

· Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.

· Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!

· Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!

· Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Part of the reason good nutrition is critical during recovery has to do with the fact that the body is extremely good at making the most of what it is given. Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogendepleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.”

(ACSM, ADA, Dietitians of Canada, 2000, p 2131)

In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen resynthesis.

Body Weight in lbs (kg) Carbohydrate Required (g) to meet Intake of 1.2-1.5 g/kg

120 (54.5) 65-82

130 (59.1) 71-89

140 (63.6) 76-95

150 (68.2) 82-102

160 (72.7) 87-109

170 (77.3) 93-116

180 (81.8) 98-123

190 (86.4) 104-130

200 (90.9) 109-136

210 (95.5) 115-143

220 (100.0) 120-150

USASWIMMING.org May 13, 2004

http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=1302&Alias=Rainbow&Lang=en&mid=635&

ItemId=554

Swimming and The Art of Recovery - From USA Swimming

___________________________________________________________________________________________

___________________________________________________________________________________________

Most of us associate increases in training load with increases in fitness level. What we often overlook is the fact that the real gains in exercise capacity occur when the body and muscles are at rest. While practice is where we see times improving, the underlying adaptations to this training actually occur while the body recovers from this workload. So, while workout is the all-important stimulus that initiates the adaptation process, the majority of the body’s “metabolic

rebuilding” occurs while the body is at rest (i.e. during recovery).

Cool Down – Eat – Stretch – Massage – Sleep

These are the five key components to an optimal recovery that all swimmers should understand, believe in, and most importantly, practice on a regular basis. Here’s why:

_______________________________________________

Cool Down and Recovery

Swimming at high intensities, such as during racing and tough sets, can cause metabolites like inorganic phosphate, ADP, hydrogen ions, and of course, lactate, to accumulate in the muscles. A build-up of these metabolites is associated with conditions that can compromise the next swimming performance.

Cool down (active recovery) facilitates the removal/ utilization of lactate after a race or tough set. The intensity of the cool down influences how quickly this removal/utilization of lactate

occurs. Too high an intensity may produce additional lactate, while too low an intensity may not create enough circulation to remove/utilize the lactate any faster than standing around

would (passive recovery).

Because sprinters tend to have and engage more fast-twitch muscle fibers than distance swimmers, they tend to produce larger amounts of lactate than distance swimmers. This also

means that it tends to take longer for sprinters to remove/utilize accumulated lactate after races and other tough swims.

Therefore, the recommended intensity and duration of swimmer’s cool down depends on the individual’s distance orientation and event:

Distance Orientation Duration of Cool Down Intensity (Heart Rate)

Sprinter (50-100 m/y) 25 min Easy (120-130 bpm)

Middle Distance (200-500 m/y) 20 min Easy-Moderate (130-140 bpm)

Distance (+500 m/y) 10-15 min Moderate (140-150 bpm)

At meets where a warm down pool is not available, swimmers should complete their active recovery on land. This should include active stretching, light jogging, arm rotations and/or other land-based exercises that engage the same muscle groups used during the swim. Even on land,

this type of activity increases the blood circulation and removes/utilizes metabolites faster than passive recovery alone.

_______________________________________________

Nutrition and Recovery

The primary fuel source for most swimmers during training is carbohydrate. During high intensity swimming, such as racing and completing tough sets, this carbohydrate comes from circulating blood sugar and glycogen, the storage form of carbohydrate. Over time, as glycogen is used, it must be replaced to avoid depletion. Should glycogen stores become low or depleted, circulating blood sugar shares the burden of supporting the demands of tough workouts and races with the body’s last resort high-intensity fuel source, protein.

Since this protein usually comes in the form of muscle protein, it is easy to see how long-term failure to replenish glycogen can lead to tissue breakdown. Combined with the tissue breakdown that is a normal result of hard exercise (and an important part of the adaptation stimulus during

training), it is also easy to see why poor nutritional recovery usually rears its ugly face in two forms:

1. Daily Training Indicators (chronic/long-term)

• complaints of “lead legs” and/or “can’t keep up”

• elevated resting heart rate

• elevated heart rate on typical sets, and/or

2. Meet indicators (acute/ immediate; usually on the back end of a meet)

• lower post-race peak lactate

• diminished lactate recovery

• feelings of fatigue

• elevated resting heart rate

• longer post-race heart rate recovery

Effective nutritional recovery maintains energy and limits tissue breakdown, especially during periods of high volume/high intensity training, and both carbohydrate and protein are essential to the plan. One of the key factors to keep in mind is that the “window of opportunity” for

maximizing glycogen repletion starts to close as soon as exercise stops and lasts for about two hours. Therefore, the most effective ways to make the most of your recovery time

and maximize the training adaptation are:

• Start the replenishment process during practice if workout is longer than an hour.

• Eat a substantial carbohydrate snack with some protein immediately after practice or within 20-30 min of finishing a workout.

• During hard training, add another post-workout snack 45 minutes to 1 hour later.

• Eat a main meal within 2 hours of finishing workout.

• During meets, eat a high-carb/moderate-protein snack immediately after your prelims race and immediately after your finals race, then again after cooling down.

• Substantial means 1.2-1.5 g of carbohydrate and .25-.4 g or protein per kg of body weight

(*kg=lbs/2.2)

• Include all sources of carbohydrate, such as colorful fruits and juices, milks, yogurts, breads, cereals, etc.

• Include various sources of protein, such as meat, peanut butter, milks, yogurt, cereals, legumes, etc.

• Include liquids to replenish lost fluids.

During its time off, the body will adapt, but only if provided with the right fuels at the right times. For many swimmers, ensuring good nutrition is like a full-time eating job! Not only

is the goal to replenish glycogen, but also to ensure a high level of circulating protein, vitamins and minerals to combat tissue breakdown during subsequent swims and recovery periods and maintain hydration to optimize metabolic efficiency (a fancy way of saying that water allows the body to access the nutrients it needs when it needs them).

_______________________________________________

Stretching and Recovery

Stretching is a key component of the daily training plan for athletes. It plays an important role in the recovery process and in preparing for the next training session. Stretching increases blood flow to muscles, stimulates the passage of amino acids (building blocks of protein) into muscles,

accelerates protein synthesis in cells, and inhibits protein breakdown. These processes help the muscle repair itself and improve the body’s ability to recover in time for subsequent practices or competitions. Stretching as part of recovery can also reduce the chance of injury and enhance

stroke technique during subsequent swims. Its effects on increasing flexibility and range of motion allow the arms and legs to move freely and unencumbered.

A few important directions for stretching:

• Stretch when muscles are warmed-up.

• Stretch major muscle groups (lower leg, upper leg, back, shoulders, neck).

• Hold each stretch for 20-30 seconds.

• Do not bounce.

• Do not stretch to the point of feeling pain. If you stretch and feel pain, you may be at risk of tearing a muscle.

• Do not hold your breath. Breathe freely and stay relaxed.

Keep in mind that not all athletes are built the same. A stretching routine that works for one person may not work equally as well on another person. A stretching program should be designed for the individual, taking into consideration individual needs and body type.

_______________________________________________

_______________________________________________

Sleep and Recovery

As mentioned previously, the majority of the body’s muscle rebuilding occurs while the body is at rest. Therefore, in order to benefit the most from the work done during practice and to perform optimally, it is important for athletes to get sufficient sleep during their time away from the pool.

Getting too little sleep can hinder recovery from exercise by impairing glucose metabolism, increasing cortisol levels (causing decreased tissue repair and growth), and compromising immune function. Not only is protein breakdown reduced during sleep, growth hormone is

released during this time. Sleep also helps maintain optimal emotional and social function during the day.

Due to individual differences in recovery time, there is no set duration of sleep that every athlete should get. An important point to keep in mind when it comes to sleep is that every athlete has a different optimal amount of sleep (7 hours of sleep may be optimal for some, while 9 hours is optimal for others).

It is recommended that athletes keep a sleep log that tracks the number of hours of sleep per night. This should be correlated to how they feel during the day and their ability to recover after practice. Over time they will be able to determine their individual optimal amount of sleep based on parameters/correlations from their daily sleep log.

_______________________________________________

Cool Down – Eat – Stretch – Massage – Sleep

Remember: Whether it’s daily training or the biggest meet of the season, what you do with your recovery time can and will affect your next swimming performance. Incorporate recovery into your training plan. Understand it. Believe in it.

DO IT! Train smart…Swim Fast!

_______________________________________________

For more information on swimming physiology, nutrition, and

sports medicine, visit www.usaswimming.org

Adjusting To Different Stroke Techniques

News For

SWIM PARENTS

Published by The American Club Swimming Association

2101 North Andrews Ave., Suite 107

Fort Lauderdale FL 33311

___________________________________________________________________

Adjusting To Different Stroke Techniques

“My daughter’s Coach has been changing her strokes and now all of her times are slower.

Does the coach know what he is talking about?”

Answered by: Mitch Ivy, a member of the 1984 Olympic Coaching Staff.

It is not unusual to experience slower swimming while adjusting to different stroke techniques.

Often, times stroke techniques feel awkward and uncomfortable to the swimmer. It is

important for the parents to encourage and support their young swimmer when he or she is

going through this period.

Often times the swimmer will become frustrated with his slower times and he will become

discouraged. The parents need to reinforce the benefits and the positive effects that the

stroke changes will bring. Once he adapts to the changes, he will be much better off in the

long run. The coach’s job is to make the transition as smooth as possible, “educating” the

swim family along the way.

The importance of proper stroke technique cannot be stressed enough. Given two welltrained

and physically comparable athletes, the race will ultimately be determined by technique and efficiency such as strokes, starts and turns. Fundamental stroke work should be the base for all 10 and under swimmers. We (concord Pleasant hill swim team) introduce training formats to swimmers 11 years and older and do not apply full double workouts and/or strength training until roughly high school age, although this is dependent upon individual maturity, physically and mentally.

Stroke work is not a seasonal or a special day even! Instead, it is an everyday part of our

program. A stroke error left unattended will eventually prohibit proper racing form, and can

even lead to injury. I consider each workout a “stroke workout” and constant care and

attention are demanded from swimmer and coach alike.

You might not see results right away, but the coach is trying to lay the groundwork for your

swimmer to reach his/her fullest future potential in our great sport. Also, be aware that as the age grouper matures, his strokes will change. As the swimmer develops physically and mentally, he becomes technically more polished. Expect changes. It is very rare for a swimmer to go through age group swimming and senior swimming with the “best” stroke. Trust the coach. Don’t be afraid to ask questions of the coach so that you may have better understanding of his teaching methods.

Officials & Their Duties

If anyone is interested in being an official, please contact me and I will put you in touch with the appropriate person to set up a clinic for you!

News For

SWIM PARENTS

Published by The American Club Swimming Association

2101 North Andrews Ave., Suite 107

Fort Lauderdale FL 33311

___________________________________________________________________

Officials And Their Duties

By Fred Cruciger, Longtime Florida USS Official and Swim Parent

When you as a parent go to a swimming meet you may not be totally familiar with the officials and their duties. In order to gain a better understanding of the functions of the officials, it might be a good idea to discuss the duties of each position and then to explain just how a person becomes an official.

The referee is the key official and is in complete charge of the competition. The referee makes decisions based upon the technical rules of swimming and assigns and supervises the other officials working the meet. The referee is the person who stands at the starting end of the pool and signals the starter when the race is ready to begin. No disqualification is final until the referee has signed the disqualification slip. The referee is the final authority.

The starter is responsible for ensuring a fair start to each race. He or she gives commands that are designed to inform the swimmer of the stroke and distance, to bring the swimmers to the proper starting position, and once all swimmers are motionless, he or she signals the race to begin with either the beeper or gun start.

There will also be stroke and turn judges stationed around the pool. They are charged with the specific responsibility of ensuring that the swimmers conform to the established rules of competition for that specific event. Each stroke has specific rules and it is up to these officials to enforce them.

Officials are well trained. The first level is that of a stroke and turn official. They can then progress to starter and finally to referee. Each level requires a clinic which is conducted by a certified clinic instructor. After the clinic there is a test and also a requirement for an apprenticeship period. During this time the apprentice works with a certified official to learn under actual competitive conditions. Once all of these phases are completed, the official is certified.

Once certified, each official must be recertified every two years. This is to ensure that each and every official is fully current on the rules. Rules change, and it is absolutely necessary for each official to be up to date. Rules can vary from very basic to highly complex. The key to the rules is contained in the first paragraph of the United States Swimming Rules and Regulations. It states "...so that no swimmer shall obtain unfair advantage over another." That is the reason for rules.

Also, officials are instructed to make sure that every benefit goes to the swimmer. In other words, if an official is unsure about a possible rule infraction, the benefit goes to the swimmer.

Officials signal a disqualification by raising a hand for about 20 seconds, or until the referee sees it. The purpose of the raised hand is not to signal any specific swimmer, but to call attention to the fact that a disqualification has taken place. The official calling the infraction will then write it up on paper, sign it and forward it to the referee for signature. Once signed by the referee the disqualification is official.

The referee is the only official who can be approached by a coach. The referee must know all of the details so that if approached by the coach, all of the necessary information will be at hand. Officials and coaches must work together. The coach wants his swimmer to be disqualified if there is an infraction. This becomes a teaching aid for the coach. If you, as a parent, have a question about a disqualification, contact your coach. Do not go to the referee. If the coach needs more information to answer your question, the coach will go to the referee.

Officials have a large responsibility. In virtually every case they are volunteers. They are not paid. They do this for the benefit of the sport. The chances are that they will have their own children in that meet. All of the officials do their best to be as fair and reasonable as possible. However, if they observe a rule violation, they will call a disqualification. That is why they are there.

Every meet must have a full staff of officials and this may be something that you might wish to try. One thing for certain, it sure makes the meet go more quickly! Contact any of the officials at the next meet you attend and ask them the procedure to become a certified official. It is a good way to learn some of the rules of the sport, contribute to the meet, and to show your children that you are supporting them.

What Can You Do To Help Your Child At Swim Practice

News For

SWIM PARENTS

Published by The American Club Swimming Association

2101 North Andrews Ave., Suite 107

Fort Lauderdale FL 33311

___________________________________________________________________

What Can You Do To Help Your Child at Swim Practice?

The best thing you can do is to encourage your children to “have fun, be safe, and swim smart” before practice and be sure they have a warm towel for after practice. After practice ask them if they had fun and learned anything new or did anything they had never done before and offer your praise. Sometimes children will express feelings to their parents that may help the coach provide a more suitable environment for the individual. You are encouraged to talk to the coach about your child’s responses to the practice sessions.

If you decide to watch practice the most important thing you can do is allow your child to focus on the coach and on the tasks at hand. We know it is common in many other youth sports for parents to stand at the sidelines and shout instructions or encouragements and sometimes admonishments to their children. We ask you not to signal them to swim faster, or to try a certain technique, or to offer to fix a goggle problem, or even to remind them to listen to the coach. In fact, just as you would never interrupt a school classroom to talk your child, you should not interrupt a swim practice by attempting to communicate directly with your child.

What’s wrong with encouraging your child during practice? There are two issues. First we want the child to focus on the coach and to learn the skill for their personal satisfaction rather than learning it to please their parents. Secondly, parental encouragement often gets translated into a command to swim faster and swimming faster may be the exact opposite of what the coach is trying to accomplish. In most stroke skill development we first slow the swimmers down so that they can think through the stroke motions. Save encouragements and praise for after the practice session.

What’s wrong with shouting or signaling instructions to your children? When I watch my 8 year old daughter play in a basketball league I understand the overwhelming desire to shout instructions to your child because that is what I want to do. But those instructions might be different from the coach’s instructions and then you have a confused child. Sometimes you might think the child did not hear the coach’s instruction and you want to help. The fact is that children miss instructions all the time. Part of the learning process is learning how to listen to instructions. When children learn to rely on a backup they will have more difficulty learning how to listen better the first time.

What’s wrong with helping your child fix their goggles? Quite simply, we want to encourage the

children to become self-reliant and learn to take care of their own equipment.

If you need to speak to your child regarding a family issue or a transportation issue or to take your child from practice early you are certainly welcome to do so but please approach the coach directly with your request and we will immediately get your child out of the water. If you need to speak to the coach for other reasons please wait until the end of practice or contact them by phone or e-mail.

Team Website - How to Sign Your Swimmer Up and Job Sign Ups

Job Sign Ups – How To

To sign up for a job, please visit our team website at www.dynamoswimclub.com. From there, click on "Events & Records" on the top toolbar of the home page. This will take you to the meet schedule, locate the swim meet you would like to work, and click on the button that says "Job Signup". From there click on a white box (which designates an available volunteer position) of a job you would like to do, then scroll down and on the left side click the green + box that says "Signup". After you sign up you should see a your name underlined next to the job position you signed up for.

On this same page that you are viewing, next to job sign up is also a "Attend This Event" button. Click this, and from there you will click on your swimmer's name. This will bring up a declaration page. You only need to declare if your swimmer is going to swim, you never have to not commit your swimmer unless you sign up for a meet and find out you can't attend before the deadline. The comment box is a great use to let a coach know if your swimmer can attend only a certain day or session, as well as if there is a schedule conflict and they may be late or need to leave early. Go ahead and save this and they will be committed.

Hope this helps!