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Wednesday, November 23, 2011
11/23/11 - A few items to keep in mind about swimming :)
1. For the 100 and 200 IM: When swimming the backstroke leg of the race, YOU MUST FINISH ON YOUR BACK!!
This means, your hand must touch the wall while you are on your back, then you switch to breaststroke. If you are having
trouble with this, please ask one of the coaches. We would love to help you.
2. A lot of shoulder
injuries are being brought up to the coaches. You must remember to swim with the techniques the coaches explain to prevent
muscles soreness. Stretches, proper warm-up and icing after practice (everyday!) will help alleviate the soreness in and around
the shoulder.
Wednesday, October 19, 2011
10/19/2011 - What should I eat to help improve my workout??Hi- Coach Kim here. For those of you who did not realize it I am actually a coach for
the HS team. While I do not coach stroke I try to contribute any way I can besides arranging and coordinating meets.
Recently Becca, Sydney and I went to a USA Swim Symposium and we learned alot. I wanted to share some of the information
with you all. This will be my first blog and I want to share some nutrition information with you all.
To
exercise consistently, you need to provide a good supply of high-quality energy to your working muscles. The easiest
way to do this is to eat a balanced breakfast and contiue eating a variety of high quality foods throughtout the day.
Carbohydrate
in teh form of glycogen is the fuel that makes exercise possible, so adequate carbs must be eaten each day if you hope to
reain consistently. Protein and fat also have a place in your diet and should be consumed daily. IN general, each
meal should contain a varied combination of carbohydrates, protein and fat.
What should I east to help improve
my workout?
Before you Workout -For an evening workout, lunch should include easily digestible foods high
in complex carbohydrates, such as pasta, breads, fruits and vegetables. Good choices are whole-wheat pasta and whole-wheat
bread with lean meats such as turkey. Then before you work out you should eat a small snack and drink some water a half
an hour before you get going. Trail mix, energy bars, bananas, grapes, fig bars or pretzels is great for aerobic
workouts.
Eating after you workout -The post exercise meal should be eaten within tow hours of a long
or intense workout in order to replenish glycogen stores for continued exercise. I know that this is hard for us since
we go home and go to bed...but consider a healthy snack.
Hydration- The recommendation is that a swimmer
drink 8 ozs of water for every 15 minutes of a workout!!! So bring your water bottles to practice. The nutritionist
said water or Vitamin Water is the best to rehydrate, but Gatorade is also good during a workout. She said to keep in
mind that Gatorade does have alot of sugar and should only be drank during the workout.
Snack
Suggestions for Competition-
Night before a meet - foods high in complex carbohydrates, lean meats
and protein. These carbohydrates will then be stored for your meet the next day.
3-4 hours before a meet
-Fresh fruit, Bread, Bagels, Pasta with tomato sauce, baked potato, energy bar, cereal with milk, yogurt, lean meat
with cheese, water and toast with peanut butter.
2-3 hours before a meet -Fresh fruit, Bread, Bagels,
pasta, yogurt, water.
1 hour before a meet - Apples, Watermelon, Peaches, Grapes, Oranges, and
Water. These are simple sugars and will give you an extra kick before the race.
After a race - replenish
with WATER WATER AND MORE WATER, eat fresh fruit.
Hope you enjoyed this post and learned a little.
See
you at the meet on Saturday!
Good Luck.
11:35 am edt
10/19/2011 - Geauga Otters Blog Coming soon!!Hi. It has been a crazy season getting everything
started, but we are ready to start blogging. You will see coaches blogs and maybe some guest bloggers. If you
are interested in blogging please let us know.
Thanks
Kim
11:06 am edt
Tuesday, November 9, 2010
1:57 pm est
Wednesday, October 20, 2010
WED OCT 20thOver the past weekend some of our swimmers
swam in the US Canton Meet. Everyone did a great job: here are the records that were set> Colleen Como: 10 and under 500 freestyle Katarina Valentic: 10 &under 200 Im, 50 &100 fly, and 50 free JT Meisner: 11&12 200 im and 500 free Nick Hashier: 200 breastroke Sydney Stansbury: 400 im and 200 breastroke Kristin Leitenberger:100 fly and 100 back Becca Marra: 100 backstroke PLEASE NOTE: Some key reminders for the swim meet at Hawken on Sat: IF your child is
nervous and parents really dont know what to expect, please attend the MOCK MEET on Thursday at Perry (5-630). Also: Once the coaches have given you your card and
placed you in line behind your lane, please keep voice down, take care of your card, and stay in line. After your swim do
not go back into stands, go straight to your coach to get feedback about swim, then you can proceed to your parents in the
stands.Please stay until the end of the meet. IF for some reason you absolutely can not please talk to a coach. Stay in the
water after swim until everyone in the race is finished, congratulate the swimmers next to you on a "good swim".
We want to be classy and there is no better way than being a good sport. PLEASE PLEASE pay attention to the meet: cheer for
other swimmers(family friends peers), do not miss an event, and please be within hearing distance of coaches in case they
call you for your event. Be aware of what event they are on(numbers across pool next to starter). MOST IMPORTANTLY: have fun,
swimming is a great sport, your parents and coaches will still love you after the race.. no matter if you win, lose, get disqualified,
or whatever happens. Give it your best, that is all we ask of you.It is not about winning or losing but about personal improvement!
Monday, October 11, 2010
Swimmers of the Week OCT 11thSee Great Job page for our Swimmers of the Week!
MONDAY OCTOBER 11thPlease keep up the awesome swimming. There has been alot of improvement
thus far, so continue the hard work and great attendance. Please Note: At Perry Practices, the facility will be locked until about 4:50. Coach will have a
key to get into the building at that time. Please wait at door until we arrive. Once i open building i will be asking a PARENT
volunteer to stay by the door until everyone has gotten in or until 5:30. Thanks for the help.
Monday, October 4, 2010
SWIMMERS OF THE WEEK:Kayla Zampini: Kayla has been doing a great job listening and incorporating the coaches advice into her swimming. She is
very positive and has a great attitude towards everyone she meets. Last Thursday when i needed help with the cubs, Kayla offered
a helping hand in coaching them, and i know that they enjoyed it. Thanks Kayla and keep up the good work. Phoebe Languis: over the past two weeks, Phoebe has been really hard at work. AT every practice Phoebe pushes herself to her
limit, training as hard as she can, listening the best she can, and making the changes asked of her. She is a very upbeat
person and im glad i get the opportunity to coach her. Sydney Stansbury:every
year i am more and more impressed with Sydney's desire to become a better swimmer, and a better person. She came into the
year with a "go get them" attitude. She never argues, and usually is one of the first on deck and in the water.
She was very welcoming to the new Perry swimmers and reached out to them to make this team a comfortable and enjoyable place
to be. THanks Sydney and keep up the good work.
OCTOBER 4Week 3: Please make sure to attend all practices
that you can. WHile at practice make sure to listen very intently, and try your best to do as the coaches ask. REMEMBER: dont
take more time on the wall resting than the coaches give you. We seem to have difficulty with people not wanting to start
sets on time.... please dont let this problem continue. Also make sure that if you have a question, Ask a coach, im sure someone
else has the same question. Make sure to sell those candy bars this weekend. Also swim meets are right around the corner, as they approach we
will be doing a simulated meet at Perry in order for the rookies(parents/kids) to get a sense of whats going on.
Monday, September 27, 2010
Monday 9/27/10Welcome to another great year as the Geauga Otters. We welcome
all the Perry swimmers to our wonderful team. Week 1: went very well. There was great attendance and co-operation. We're getting to know one another and getting
used to being a much larger team. Keep up the good listening skills, the patience and hard work that was shown in week one. Please try to make it out to Perry if you haven't
done so yet. Some people are under the impression that YMCA practices will be easier, and i assure you that is not the case.
Each week coach Matt writes out practices for all groups at each facility. The Crayfish at both pools will be doing the same
thing, as will the Mussles, Cubs, and Urchins. As the weeks go on, the practices will get more intense. The first few weeks
will be focused on stroke drill and efficency. Please check the website often for posted information, and starting next week we will be selecting
swimmers of the week. Stay healthy, come to practice with listening ears and a will to improve and all will be well. Meets start soon so
lets prepare now!
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