Coronado Navy Swim Association

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					        Coronado Navy Swim Association
                     Team Handbook

                        2010-2011



                       Head Coach:
                       Cheryl Bauman


                    Age Group Coaches:
                        Jose Gallardo
                       Jennifer Arrow
                      Sarai Salamanca




Revised 12/6/2011
Page 1
                                   CNSA Handbook
                                      Table of Contents

              Motto/vision                                  p. 4
              Mission and goals                             p. 4
              Background and context for CNSA               p. 4
              Commitment                                    p. 5
              Training Groups                               p. 6
              Meets                                         p. 7
              Roles of Coaches, Parents and Swimmers        p. 8
              CNSA Responsibilities                         pp. 9-10
              Communication                                 p. 7
              Fees                                          p. 7
              Illness and injury                            p. 11
              Photographs on the web                        p. 11
              Team apparel                                  p. 11
              Nutrition                                     pp. 12-15
                                                 Appendix
              Code of conduct                               p. 16
              Parent team code                              p. 17
              Ten Commandments for Swimming Parents         p. 18
              Overall training program                      p. 19
              Terminology                                   pp. 20-21
              Frequent ways swimmers D.Q.                   p. 22
              National Age Group motivational times         pp. 23-28
              Acknowledgements                              p. 29




Revised 12/6/2011
Page 2
                         Coronado Navy Swim Association
                                     CNSA

                                   2009-2010 Team Handbook
Welcome to the 2010-11 swim season! We hope you and your swimmers enjoy a great year.

What follows are some basic guidelines for swimmers and parents participating in CNSA’s program. The
handbook also outlines what you can expect from the coaches.

After reviewing the handbook, please sign below and return this form with your registration materials. Be
sure to have the swimmer sign as well. (It’s important they understand their responsibilities!)

We are looking forward to serving you this year and, if there is anything you need, please don’t hesitate to
contact us!

Go CNSA!

Kathy Kennelly – CNSA Board President (rkennelly@san.rr.com); 619-417-5599
Cheryl Bauman – CNSA Head Coach (swimcoachcheryl@aol.com); 301-529-7946




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                                        Motto/Vision:
                               Everybody swims, everybody wins!

Our team strives to offer each child a winning experience. However, in swimming, as in life,
you cannot win all the time. Children will gain from their experience as they strive each time to
achieve a personal best.

We believe that our goal as parents, coaches, and swim team representatives should be to
produce both great swimmers and great young people who swim.

                             Mission and goals for all swimmers:

CNSA will provide each and every swimmer with the opportunity to strive for excellence in
competitive swimming. Goals for all swimmers include development of

      Goal setting
      Motivation
      Confidence
      Handling pressure
      Taking responsibility
      Improving/maintaining health and fitness
      Enjoying friendship
      Having fun

Our mission is to provide the Coronado community with a competitive youth swim team which
develops both swimming skills and positive personal qualities.

                             Background and Context for CNSA:

        The Coronado Navy Swim Association team is not a “learn to swim” program.
Swimmers must demonstrate adequate proficiency in the four basic competitive strokes before
they are invited to join the team following a brief evaluation by experienced coaches. The team
develops swimmers’ technique and endurance regardless of the level at which children enter the
team. CNSA’s swimmers range from five-year-old beginners to 18-year-old elite athletes. Since
our move to the BBMAC from the community center aquatic facility, we have had the
opportunity to grow in number’s an develop a positive relationship with the staff and other
participating teams.

        Young people who enjoy swimming and aspire to participate on CNSA but are not yet
able to swim 25 yards of each competitive stroke (freestyle, backstroke, breaststroke, and
butterfly) should consider taking swim lessons at the Community Center or BBMAC so they are
prepared to maximize the opportunities provided by CNSA.




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        CNSA is a team sanctioned by USA Swimming. As the National Governing Body for the
sport of swimming in the United States, USA Swimming is a 300,000-member service
organization that promotes the culture of swimming by creating opportunities for swimmers and
coaches of all backgrounds to participate and advance in the sport through clubs, events and
education. Our membership is comprised of swimmers from the age group level to the Olympic
Team, as well as coaches and volunteers. USA Swimming is responsible for selecting and
training teams for international competition including the Olympic Games, and strives to serve
the sport through its core objectives: Build the base, Promote the sport, Achieve competitive
success. All CNSA swimmers must be members of USA Swimming and must renew
memberships annually. Swimmers may visit the website for the San Diego/Imperial chapter of
USA Swimming (http://www.si-swimming.com/) to obtain registration forms or they may visit
Judy Ortwein at the office located at 1511 Morena Blvd, San Diego, CA 92110-3731 (confirm
hours of operation by phone: 619-275-1292).

        In addition to providing a model for excellence in local aquatics, CNSA provides young
people with a chance to make lifelong friendships and contribute to their community. CNSA is
responsible for organizing and running the annual Fourth of July Rough water Swim, which
serves as the club’s main fundraiser and the event attracts competitors from throughout the
region.

                                         Commitment

        CNSA expects each swimmer to make progress as a result of hard work and quality
coaching. To this end, coaches expect swimmers to participate in practice on a regular basis.
Practice occurs Monday through Friday between 3:45 and 6:30 p.m., with practice times ranging
from 45 minutes per day (Novice) to 2 hours per day with additional dry-land training (Seniors).
Practice is also offered on Saturday mornings between 8 to 10 a.m. and on selected weekday
mornings. Swimmers who expect to miss practice for an extended period should notify their
coach. Swimmers should arrive 10 minutes before the scheduled start time of practice to stretch.

        Following their introductory evaluation and invitation to join CNSA, swimmers are
placed into one of seven Training Groups. These groups are fluid and designed to provide each
swimmer with optimal training conditions. Swimmers are grouped according to both technical
proficiency and capacity for endurance. They often swim with other young people from the
same age group but since placement is based on factors other than age, Training Groups may be
heterogeneously composed. The Head Coach determines the initial placement of swimmers, and
the Head Coach may move swimmers from one group to another if the need arises. Swimmers
develop close relationships with the Assistant Coach primarily responsible for their group but
they have the opportunity to work with all CNSA coaches. All coaches share responsibility for
the success of all swimmers on the team.




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                       CNSA Training Groups


      Group name           Coach                      Emphasis of group

                                                          10 & under:
     Beginner Novice       Cheryl             Beginning swimmers who are gaining
                                              proficiency in the four basic strokes;
                                                   swims 2-3 times per week


                                                          12 & under:
     Advanced Novice        Sarai             Beginning swimmers who are gaining
                                              proficiency in the four basic strokes;
                                                   swims 2-3 times per week


                                                           14 & under:
      Age Group Prep        Sarai             Beginning swimmers who are refining
                                                four basic strokes and developing
                                              endurance; swims 2-4 times per week


                                                           Age 8-12:
       Age Group 2         Jennifer              Proficient swimmers who are
                                                developing endurance and more
                                              advanced technique, including starts
                                              and turns; swims 3-5 times per week


       Age Group 1          Jose                          Age 10-13:
                                              Swimmers with strength in technique
                                              and developing endurance; swims 3-5
                                                        times per week

                                                           Age 12-16:
        Senior Prep        Cheryl             Swimmers with strength in technique
                                                and endurance who are beginning
                                              advanced competitive training; swims
                                                       4-6 times per week



                                                        Age 13 & over:
          Senior           Cheryl              Swimmers who required advanced
                                              competitive training; swims 5-7 times
                                                            per week




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                                               Meets

       While CNSA is a competitive swim team, we recognize that not all swimmers are equally
comfortable with the idea of participating in regional meets. CNSA encourages all swimmers to
compete in meets and supports all interested young people to gain the skills and confidence
needed to enjoy competitive events.

        The swimming year is divided into two seasons: a fall short-course (25 yards) season and
a spring/summer long course (50 meters) season. Each season, the CNSA Head Coach identifies
between 3 and 4 regional meets that will serve as important landmarks on the training schedule
for the year. These are meets where CNSA encourages as many swimmers as possible from all
levels to participate. In addition to attending these selected meets, CNSA swimmers may also
participate in other, specialized events. These include Junior Olympic trials and meets designed
for swimmers with various time standards. Several all-novice meets throughout the year provide
beginning swimmers with excellent opportunities to catch the fever of competitive swimming.
CNSA coaches attend any meet in which a CNSA swimmer competes.

        A schedule of regional meets is posted on the website for the San Diego/Imperial chapter
of USA Swimming (www.si-swimming.org) and on the CNSA website, (www.swimcnsa.org).
Swimmers work with coaches to identify events they plan to swim and sign up on the team
website at least 1½ weeks before the meet. Swimmers will be billed on their monthly statement
for the meet entries. Late entries will not be excepted. Meet warm-up information will be
emailed out the Thursday before the meet.

                                             Communication

        CNSA expects all members of the team community to be active communicators for the
benefit of all swimmers. Please do not talk with coaches during practice time. Arrange with the
coach to meet before or after practice. CNSA families are expected to use e-mail on a regular
basis and to visit the CNSA website (www.swimcnsa.org) to keep up to date with CNSA.
Coaches enter swimmers’ times into a USA Swimming database that swimmers and family
members can access for goal-setting and reflection purposes. This information is accessible
through the CNSA website or USA Swimming.

       Meetings of the CNSA Board of Directors are open to all CNSA families. They take
place on the first Tuesday of every month from 5:00-6:00 pm at the pool. Minutes from these
meetings are published to all members of the CNSA community within a week of each meeting.


                                                   Fees

       CNSA charges swimmers in the Novice Groups and Age Group Prep $70/month, Age
Group 1 & 2 $75/month and swimmers in the Senior Prep and Senior groups pay $100/month.
There is also a $10 discount for additional siblings. The difference in fees correlates to time in
the water and more intensive coaching requirements for beginner and advanced swimmers.
Families are billed Quarterly and are encouraged to set up autoPay on the team website.

Revised 12/6/2011
Page 7
They also have the option to mail payment to the PO Box. Dues submitted more than two weeks
late are considered delinquent and subject to a $10 fine. Swimmers whose dues are more than
one month late will not be allowed to enter the water until their accounts are paid in full.

                           Roles of Coaches, Parents and Swimmers

        It is imperative that all members of the CNSA community work together for the greatest
benefit to our swimmers. To that end, coaches, parents and swimmers have important but
distinct roles in the success of our team. These are outlined below. All parties follow the
guidelines set forth in the Code of Conduct.

Coaches:
              Set an example for swimmers
              Conduct workouts that allow each swimmer to reach her/his full potential
              Support athletes to develop skills and grow as individuals
              Evaluate swimmer’s ability, yardage, progress and performance continuously
              Monitor attendance and conduct of swimmers
              Abide by CNSA policies
              Report conflicts in performing duties

Parents:
              Cooperate with Coaches
              Attend and participate in meetings
              Assist as needed (meets and fundraising)
              Support swimmers to be at practice on time
              Submit meet and USA Swimming documentation on time
              Be informed

Swimmers:
              Strive to achieve greatest possible potential through hard work and effort
              Follow rules
              Know your schedule
              Respect coaches and the facility
              Represent CNSA with pride
              Speak directly with your coach if you feel there is a decision that affects you




                                      CNSA Responsibilities

        Similarly, each member of the CNSA community has important responsibilities. These
are outlined on the following page.


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        The CNSA Bylaws guide the operation of the team and the Board of Directors is charged
with responsibility for implementing CNSA policies. The Board consists of nine people who are
relatives of CNSA swimmers. Official positions on the Board include the President, Vice
President, Secretary, Treasurer and Ways & Means Chair. Board members, selected on a
rotating basis through an annual general election open to relatives of each swimmer on the team,
serve for three years. Board members who resign or whose terms expire are replaced annually.

        The Head Coach has primary decision-making authority for CNSA. The organizational
chart below describes relationships among stakeholder groups in terms of directional decision-
making and communication.



                    Coaches                                        Board of Directors
                                                                           (9)
                        Head Coach
                                                               Team Reps:

                                                              Board President

                                                              12 & u Rep
             Assistant Coaches                                Over 12 Rep




                 Swimmers                                            Parents




         Decisionmaking authority                              Communication lines


        Team Representatives serve as the official spokespeople for the team and they work
directly with the Head Coach to develop and implement CNSA policies and procedures. The
President of the CNSA Board of Directors, along with a representative of the 12 & under

Revised 12/6/2011
Page 9
swimmers and a representative of swimmers over 12 years of age, ensure representation of all
segments of the team. The two Team Representatives serving alongside the Board President
may be Board members or may be relatives of CNSA swimmers identified by the Board who
agree to serve CNSA in this capacity. Additional responsibilities are outlined below.

    Stakeholder                                       Responsibilities
                                    Map the season and develop training program
                                    Identify meets for team participation
    Head Coach                      Evaluate coaches and provide professional development for them
                                    Place swimmers into practice groups
                                    Manage swimmer records (times, plans, etc.)
                                    Publish newsletter (monthly)
                                    Write weekly training plans
                                    Monitor and evaluate swimmers’ progress (technique and yardage)
  Assistant Coaches                 Plan and participate in motivational activities
                                    Identify and recognize swimmers of the week/month
                                    Manage warm-up and feedback procedures at each meet
                                    Build relay teams at meets
                                    Serve as official CNSA spokespeople
Team Representatives                Coordinate publicity for the team
                                    Correspond with San Diego/Imperial Swimming
                                    Conduct team needs assessment and program evaluation (2x/yr)
                                    Determine CNSA policies and regulations
                                    Facilitate communication between parents and team reps
  Board Members                     Collect dues and manage team composition
                                    Plan and organize social events (parties and awards ceremony)
                                    Manage inventory and ordering of apparel and equipment
                                    Publish records of Board meetings to all families
                                    Plan and coordinate fundraising activities
                                    Maintain rosters of swimmers and contact info for families
                                    Bring swimmers to practice on time
                                    Communicate with assistant coaches and board members (check
      Parents                        website, folders, bulletin board)
                                    Participate in fundraising and meet activities (rough water swim,
                                     timing and officiating at meets as necessary)
                                    Review team rules and policies
                                    Pay on time
                                    Let coaches coach and don’t interrupt them during practice
                                    Come to practice 15 minutes early ready to swim
                                    Submit meet information on time
     Swimmers                       Follow the code of conduct
                                    Be prepared (with cap/goggles, sunscreen)
                                    Attend expected number of practices per week
                                    Keep track of times (from practice and meets)
                                    Practice good sportsmanship in every situation
                                    Challenge yourself
                                    Maintain supervision of swimmers by lifeguards
 BBMAC Pool Staff                   Ensure compliance with BBMAC expectations



Revised 12/6/2011
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                                         Other information

Illness and injury:

       CNSA requires each swimmer to have a signed medical information form on file. This is
a medical consent form signed by the parents in case of injury or medical emergencies.


Photographs on the web:

       1. It is a long-standing tradition to post pictures of swim meets and other CNSA
          activities on the web.
       2. Because pictures from swim meets can involve many, many children, it is impossible
          for the team to guarantee in advance that any given child’s picture will never be
          posted on the web.
       3. However, the CNSA webmaster or photo editor will happily remove a posted picture
          at the request of a parent whose child is in the picture.


Team apparel:

Our team colors are navy blue, teal, and white. The Team outfitter is Dale’s Swim Shop at 1150
Orange Avenue in Coronado. Team suits, shirts and caps are also available at the pool, see a
coach for information. Other team items available from Dale’s Swim Shop including team
parka, warm-up suit, and team bags. Upon joining CNSA, swimmers must register with USA
Swimming and, once that requirement is met, will receive a CNSA t-shirt and a latex swim cap.




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                                             Nutrition
                         (taken from USS Sports Medicine Programs Handbooks)



        Everything you do influences your performance, but your food choices have the most
effect due to the long term and short term benefits. A proper diet, including proper selection of
foods, will help your training and performance plus promote a healthy lifestyle once your stop
competing.

        To help ensure a balanced diet, remember that there are no magical nutrition remedies.
Forget the fads and eat a variety of wholesome foods from the four food groups: milk, meat,
fruits & vegetables and grains. Foods in these groups provide protein, fat, carbohydrate, fiber
and all the necessary vitamins and minerals. Your ideal diet should include the following
percentage of calories:

       Carbohydrates:         50-60%
       Fat:                   20-30%
       Protein:               14-18%

        This nutrition series is designed to help you better understand good nutrition and to
provide guidelines for ideal food choices. Within sports, there are four major periods that
nutrition will impact.

During Training:

       Training represents the period in which athletes spend most of their time. Therefore, this
category represents the most critical period. During this time, a diet high in carbohydrates is
important. It is not uncommon for athletes training 4-6 hours a day to burn 2500 to 4000 calories
a day. The best say to replenish these calories is with a high carbohydrate diet. By being
conscious of this and by taking high carbohydrate foods or drinks in the first 30 minutes
following a workout, you can minimize depletion of energy stores.

Pre-event Nutrition:

        The major purpose of the pre-event diet is to ensure sufficient energy and fluid for the
athlete. Two to three days before competition, a high carbohydrate diet with plenty of fluids
should be emphasized. The pre-event meal should include a light, high-carbohydrate meal three
to four hours before the event.

Nutrition during Competition:

       Provided that good nutrition was followed during training, middle distance and sprint
events will not be limited by nutrition-related factors. During a three to four day competition,

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Page 12
make sure you consume plenty of fluids and each meal should include high carbohydrate, low fat
selections.


Nutrition after Competition:

       High intensity work will deplete the muscle’s energy supplies. Therefore, carbohydrates
play an important role after competition to make sure energy stores are maintained.

Carbohydrates and Athletic Performance:

        Carbohydrates are a vital component of an athlete’s diet; they are stored in the muscrle as
glycogen and provide the energy the athlete needs to train and compete. An athlete should be
consuming 50-60% of caloric intake as carbohydrate (400-600 grams daily) to replenish the
muscle glycogen depleted during daily training sessions. An athlete on a low carbohydrate diet
cannot adequately replace the muscle glycogen used after several days of training, whereas the
athlete on a high-carbohydrate diet can restore muscle glycogen to pre-exercise levels.

        The following guidelines will help an athlete maximize the amount of glycogen contained
in the muscle and maximize the amount of energy available to the athlete during training and
competition.

       To replace muscle glycogen after a training session, consume approximately 100 grams
of carbohydrate within 30 minutes of completing a workout – followed by additional high
carbohydrate foods every 2-4 hours thereafter.

      During prolonged training periods (training prior to taper), carbohydrate intake should be
50-60% (400-600 g of carbohydrate per day) of total caloric intake.

        During the taper, progressively decrease the amount of training and increase the amount
of carbohydrates in the diet to 60-70% (600 g or more per day) of calories at least four days
before the competition.

        During all-day competitions, 24 g of carbohydrates every thirty minutes can delay
fatigue. Examples of foods containing 24 g of carbohydrates or more include bananas, dates
(dried), pears, raisins, bagels, English muffins, 1 cup yogurt, or 2 slices of bread.

High Carbohydrate Foods:

Milk Group
      Yogurt, fruited, 1 cup          42 g
      Pudding, ½ cup                  30 g
      Ice Cream, ½ cup                16 g
      Milk, whole, 1 cup              12 g
      Milk, skim or lowfat, 1 cup     11 g



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Meat Group
      Refried Beans, ½ cup            26 g
      Peas, ½ cup                     17 g
      Peanut Butter, 2 tbsp           6g

Grain Group
       Cornbread, 1 ½” x 3”           30 g
       Roll, hard                     30 g
       Bagel                          28 g
       Rice, ½ cup                    25 g
       Pancake, 1 large               21 g
       Pasta, ½ cup                   19 g
       Waffles, 2                     17 g
       Flour tortilla, 6” dia         30 g
       Bread, whole wheat, 1 slice    12 g
       Oatmeal, ½ cup                 12 g



Fruit and Vegetable Group
        Raisins, ¼ cup                33 g
        Potato, baked, 1 large        30 g
        Applesauce, ½ cup             30 g
        Banana, med                   26 g
        Pear, med                     25 g
        Fruit Salad, ½ cup            25 g
        Grape Juice, ½ cup            21 g
        Apple, med                    20 g
        Corn, ½ cup                   16 g
        Orange, med                   16 g
        Squash, winter, ½ cup         14 g
        Orange Juice, ½ cup           13 g

       Two cups of commercial carbohydrate beverage, such as Gatorade Gatorlode or Exceed,
may be used in situations in which the athlete is uncomfortable eating food immediately after a
hard workout or prior to competition.


Fluid Replacement:

        Water is the most important nutrient to a swimmer. Body temperature increases during
exercise and water cools the body. It is very dangerous to limit water intake. During periods of
hot weather and high volume, high intensity training, swimmers need to be even more conscious
of their fluid intake. Studies have shown that seat water losses of as little as 2% of body weight
will result in dehydration and the simmer’s performance will suffer. The best way to prevent



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dehydration is to maintain body fluid levels by taking fluids before, during and after a workout
or race. Listed below are some guidelines a simmer can follow to prevent dehydration:

   1. Weigh in and weigh out, without clothes, before and after exercise.
   2. for every pound lost during exercise, the swimmer should drink two cups of fluid.
   3. Any beverage consumed should be cool (45-55 degrees F).
   4. Drink 2 ½ cups of water two hours before exercising.
   5. Drink at least one cup of fluid at 10-15 minute intervals during exercise. Ideally, the
      swimmer should keep a water bottle by the pool and drink between major sets.
   6. Always replenish fluids during exercise.
   7. Avoid drinking beverages that contain caffeine or alcohol as they will increase urine
      output, increasing water loss.
   8. The athlete can become dehydrated from losing only a few pounds of water as sweat.
      The first symptoms of dehydration (initial warning signs to the athlete) are thirst, chills,
      clammy skin, throbbing heartbeat, and nausea. The athlete who allows dehydration to
      continue will experience cramps, headache, dizziness, shortness of breath, and dryness in
      the mouth. Symptoms of extreme dehydration are hallucinations, visual problems,
      deafness, and kidney failure.




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Page 15
                                     CODE OF CONDUCT

CNSA is a community of swimmers, coaches and parents. Our goal is to foster a cooperative
atmosphere, working together to make this the best team it can be. Please remember that it is a
privilege, not a right, to be a member of CNSA.

It is CNSA’s policy that the following behaviors are unacceptable:

   1. Disrespect to coaches.
   2. Disruption of team activity, willfully disobeying coaches or officials or authority.
   3. Disregard for basic safety for self or others.
   4. Verbal harassment or use of profanity.
   5. Causing, attempting to cause, or threatening to cause physical injury to another person.
   6. Purposefully damaging or stealing team property, BBMAC property,
      Community Center Pool property, or that of other swimmers.
   7. Possession or use of drugs, alcohol, tobacco or weapons.

Discipline will be handled by the coaches and the board of directors, in accordance with the
CNSA Discipline Policy. Consequences will include, but are not limited to:

   1.   Warning of inappropriate behavior.
   2.   Time-out on the bleachers (swimmer is not to leave the pool area).
   3.   Removal from the pool for the remainder of practice - parent will be notified.
   4.   Probationary period or suspension followed by probationary period.*
   5.   Dismissal from the team.*

An appeal may be made to the Board of Directors; however, the decision of the board will be
final.

Note: Parents need to know that they are responsible for their swimmers during swim meets and
while traveling. Coaches are paid to coach and are not responsible for monitoring swimmers at
meets. Parents are expected to treat coaches and officials with respect and to abide by the team
code of conduct.




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Page 16
                                     Parent Team Code

      Listen to an unwilling child who does not want to participate in competitive swimming
       and do not force him/her to do so.
      Remember children are involved in organized sports for their enjoyment, not yours.
      Encourage your child always to compete by the rules.
      Teach your child that honest effort is just as important as victory. This helps to ensure
       that the result of each swim is accepted without undue disappointment.
      Turn defeat into victory by helping your child work towards skill improvement and good
       sportsmanship. Never ridicule or yell at your child for making a mistake or losing a
       competition.
      Remember that children learn best by example. Applaud good swims by our CNSA team
       members and by members of the opposing team.
      Accept the officials' judgment and honesty. Do not publicly question them.
      Support all efforts to remove verbal and physical abuse from children's competitive
       activities.
      Recognize the value and importance of coaches and volunteers. They give their time and
       resources to enhance the performance of your child.




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Page 17
“TEN COMMANDMENTS FOR SWIMMING PARENTS”

by Rose Snyder, adapted from Ed Clendaniel’s “Ten Commandments for Little League Parents”)

1. Remember that swimming is your child’s activity. Improvement and progress occur at different rates
for each individual. Don’t judge your child’s progress against the performance of other athletes and don’t
push them based on what you think they should be doing. The nice thing about swimming is every
person can strive to do their personal best.

2. Thou shalt be supportive no matter what. There is only one question to ask your child “Did you have
fun?” If meets and practices are not fun, your child should not be forced to participate.

3. Thou shalt not coach your child. You have taken your child to a professional coach, do not undermine
that coach by trying to coach your child on the side. Your job is to support, love and hug your child no
matter what. The coach is responsible for the technical part of the job. You should not offer advice on
technique or race strategy. That is not your area. This will only serve to confuse your child and prevent
the swimmer/coach bond from forming.

4. Thou shalt only have positive things to say at a swim meet. If you are going to show up at a swim
meet, you should cheer and applaud, but never criticize your child or the coach.

5. Thou shalt acknowledge thy child’s fears. A first swimming meet, a 500 Free or 200IM can be a
stressful situation. It is totally appropriate for your child to be scared. Don’t yell or belittle, just assure
your child that the coach would not have suggested the event if he/she were not ready to compete in it.

6. Thou shalt not criticize the officials. If you do not have the time or the desire to volunteer as an
official, do not criticize those who are doing the best they can

7. Honor thy child’s coach. The bond between coach and swimmer is a special one, and one that
contributes to your child’s success as well as fun. Do not criticize the coach in the presence of your child,
it will only serve to hurt your child’s swimming.

8. Thou shalt not jump from team to team. The water isn’t necessarily bluer at the other team’s pool.
Every team has its own internal problems, even teams that build champions. Children who switch from
team to team are often ostracized for a long, long time by the teammates they leave behind. Oftentimes
swimmers who do switch teams never do better than they did before they sought the bluer water.

9. Thy child shall have goals besides winning. Giving an honest effort regardless of what the outcome is,
is much more important than winning. One Olympian said,”My goal was to set a world record. Well, I
did that, but someone else did it too, just a little faster than I did. I achieved my goal and I lost. This does
not make me a failure, in fact I am very proud of that swim.”

10. Thou shalt not expect thy child to become an Olympian. There are 225,000 athletes in USA
Swimming. There are only 52 spots on the Olympic Team every four years. Your child’s odds of
becoming an Olympian are 1 out of 4,300. Swimming is much more than just the Olympics. Ask your
coach why he coaches. Chances are, he was not an Olympian, but still got enough out of swimming that
he wants to pass that love for the sport on to others. Swimming teaches self-discipline and sportsmanship;
it builds self-esteem and fitness; it provides lifelong friendships and much more. Most Olympians will
tell you that these intangibles far outweigh any medal they may have won. Swimming builds good people
and you should be happy your child wants to participate.


Revised 12/6/2011
Page 18
                                        Terminology

Swimming has its own language. Hopefully the glossary below will be helpful to you.

      Age Group Swimming – Swimmers compete against swimmers in their own age group:
       8 and under, 9-10, 11-12, 12-14, 15 and up, senior (12 and over).
      Blocks – The platforms on which the swimmer stands and pushes off to start the race.
      Break or Relay False Start – When one swimmer leaves the wall or block before the other
       swimmer in the water touches the wall.
      Clerk of Course – An area where swimmers go to be pre-staged for the upcoming event.
       At an invitational they may receive a lane slip and be seated on benches/chairs in the
       order they will swim. At a dual meet, the clerk of course is the place where swimmers go
       to receive their lane slips.
      Championships – There are four championships in the season. The A meet, AA meet,
       Zones and Nationals. The system of championship meets are designed so that every
       swimmer, no matter what level has a final meet in which to participate. Each age group
       has a qualifying time for each event to determine which championship meet the swimmer
       may participate.
      Cut Off Time – See qualifying time
      Disqualification (D.Q.) – Some infraction of the rules committed by the swimmer. This
       could be a violation of the rules regarding the start, turn, touch, or stroke. When this
       occurs, no points are scored and the time is not recorded.
      Dual Meet – Swim meet with two teams. Held at our pool or another team’s pool.
      Event – A race classified by the age, stroke and distance (e.g., Boys 13-14 200-yard
       Butterfly).
      False Start – When a swimmer leaves the block before the starter has started the race.
      Finals – A session used in most championships in which the top 8 to 16 swimmers from
       the preliminary heats or races are grouped to have a final race to determine team and
       individual points and awards.
      Heat – Groups of swimmers all competing in the same event or race. (e.g., there are 12
       swimmers entered in the same event. The pool has six lanes. The six slowest swimmers
       will swim in heat 1; the remaining in heat 2.
      Heat Sheet – A program that outlines the event, heat and lane each swimmer will swim.
       Available at invitational and championship meets for a fee.
      I.M. – Individual medley; one swimmer swims a minimum of one length of the pool of
       each of the four strokes in this order: 1. butterfly; 2. backstroke; 3. breaststroke; 4.
       freestyle.
      Invitational – A large swim meet with four to six teams generally held over a two-three
       day period. Invitationals are broken into two sessions, morning and afternoon with the
       age groups split generally 10 and under in one session and 11 and over in the other.
       Invitationals are major fund raisers for most teams.
      Lane – Specific area to which the swimmer is assigned to swim.
      Lane slip – A piece of paper that identifies the swimmer, event, lane, heat and time.
      Line Up Sheet – The coach’s paper that outlines who is swimming what in the order it is
       to occur for that meet.
      Long Course – Meet held in a 50-meter pool; occur during the summer

Revised 12/6/2011
Page 19
      N.T. (No Time) – An abbreviation to indicate a swimmer who is entered in an event has
       not achieved a legal time for that event.
      Preliminaries – The heat swam prior to the finals. Also known as “prelims.”
      Qualifying Times – A time standard in which a swimmer must swim to qualify for some
       championship meets (e.g., AAs, Zones and Nationals.)
      Runners – Parents who collect lane slips or cards from each lane at the end of a race and
       run them to the scorer’s table.
      Scorer – The parent workers who score the dual meets.
      Scoring a Meet – The totaling of points awarded to individuals and teams. Teams are
       awarded points based on the placement of individuals and relays from the team. The
       number of points and places awarded varies with each type of meet.
      Scratch – The withdrawal of an entry from competition.
      Seeding – The placement of a swimmer in a heat with the fastest swimmer generally
       swimming in the last heat toward the center of the pool.
      Session – Any portion of a meet distinctly separated from other portions by locale, time,
       or type of competition (i.e., morning and afternoon, preliminaries and finals.)
      Short Course – A 25-year or meter pool.
      Split – A segment of time for part of an event or race. Most common on relays where
       you have four individual times that equal the relay time.
      Sprint –A high energy burst of speed for a short-distance event.
      Starter – The person who starts the race with a gun or buzzer. Also determines a false
       start and to recall such a start.
      Stroke and Turn Judges – The officials who see that the swimmer does each stroke and
       turn properly. If a stroke or turn is improper, these judges will write up a disqualification
       card and bring the card to the runner or the scorer’s table.
      Strokes – The four competitive strokes: butterfly, backstroke, breaststroke and freestyle.
       Each stroke has a proper execution.
      Take your Mark – The command the starter gives the swimmers at the start of each race
       that tells the swimmer to take his/her starting position.
      Timers – Parents who take the times of each swimmer. There are normally two timers
       per lane with each having a stopwatch and/or a button hook-up to the automatic timing
       system.
      USS (United States Swimming) – The swim league in which CNSA competes. To
       compete in this league, a swimmer must hold a USS card (requires an annual fee.)
      Warm-ups – The pre-meet swim required for swimmers to get a feel for the pool and the
       starting blocks. Warm-ups also enable a swimmer to loosen up and practice events they
       will swim that day.




Revised 12/6/2011
Page 20
                      Frequent Ways Swimmers Disqualify (DQ)
Most young swimmers disqualify several times during the course of learning how to “stay legal”
in the various strokes. Coaches expect this and will simply work with the children to help them
understand the reasons for the DQ.

The following are the most frequent causes for a swimmer disqualification:

Freestyle:

Failure to touch the wall at the turning end of the pool;
Walking on the bottom or pulling on the lane lines;
Exiting the pool before swimming the specified distance


Backstroke:

Past vertical towards the breast at any time except during a flip turn;
Leaving the wall after a turn past vertical towards the breast;
Improper flip turn (older swimmers)


Breaststroke:

Incorrect kick, such as a scissors kick;
Non-Simultaneous two-hand touch or one hand touch at turn or finish;
Toes not pointed outward during the propulsive part of the kick;
More than one stroke underwater with arms fully extended at start or turn;
Arm recovery past waist except on first stroke after start or turn;
Head didn't break surface by conclusion of second arm pull underwater after a start or turn


Butterfly:

Non-Simultaneous or one handed wall touch at the turn or finish;
Non-Simultaneous leg movement during kicks
Arms don't break water surface during recovery (judged at the elbows);
Non-Simultaneous arm movement during recovery

Relay Races:

A swimmer leaves the deck before the previous swimmer touches the wall or deck

False Start:

A swimmer starts the race early

Revised 12/6/2011
Page 21
                                           2009-12 National Age Group Motivational Times: Short Course Yards
B Min          BB Min      A Min      AA Min         AAA Min     AAAA Min                     AAAA Mi     n AAA Min        AA Min     A Min        BB Min      B Min
                           10 & Under Girls                                                                                10 & Under Boys
39.79*         35.99*      32.19*     30.89*         29.59*      28.29*           50 Y Free   27.99*      29.19*           30.39*     31.59*       35.19*      38.89*
                                                                                  100 Y
1:31.29*       1:21.59*    1:11.89*     1:08.69*     1:05.39*    1:02.19*         Free          01:01.5       01:04.6        01:07.7     01:10.8     01:20.0     01:29.2
                                                                                  200 Y
   03:20.2       02:58.3     02:36.4      02:29.1      02:21.8       02:14.4      Free          02:12.9       02:19.3        02:25.6     02:31.9     02:50.9     03:09.9
                                                                                  500 Y
   08:30.5       07:39.5     06:48.4      06:31.4      06:14.4       05:57.4      Free          05:54.1       06:10.9        06:27.8     06:44.6     07:35.2     08:25.8
48.79*            43.49    38.09*          36.39        34.59         32.79       50 Y Back   32.79*      34.59*           36.49*      38.29*      43.69*      49.19*
                                                                                  100 Y
   01:45.7       01:34.0     01:22.2      01:18.3      01:14.4       01:10.5      Back        1:10.49*    1:14.09*         1:17.69*    1:21.29*    1:32.09*    1:42.89*
                                                                                  50 Y
     53.59         47.79        41.99       40.09       38.19             36.29   Breast      36.49*      38.39*           40.29*      42.19*      47.89*      53.59*
                                                                                  100 Y
   02:00.0       01:46.7      01:33.4      01:28.9     01:24.5        01:20.0     Breast      1:19.79*    1:23.79*         1:27.79*    1:31.79*    1:43.69*    1:55.69*
     48.79         42.99        37.29       35.29        33.39         31.49      50 Y Fly        31.29         33.09          34.89       36.69       41.99       47.29
   01:57.5       01:42.1      01:26.7      01:21.6     01:16.5        01:11.3     100 Y Fly   1:10.79*    1:15.69*         1:20.59*    1:25.59*    1:40.39*    1:55.19*
1:44.99*       1:33.79*    1:22.59*     1:18.89*     1:15.19*    1:11.49*         100 Y IM    1:10.89*    1:14.29*         1:17.69*    1:21.09*    1:31.19*    1:41.29*
   03:42.7       03:19.4      02:56.0      02:48.2     02:40.4        02:32.7     200 Y IM      02:32.5        02:40.1       02:47.7     02:55.3     03:18.1     03:40.9
                           11-12                                                                                           11-12
                           Girls                                                                                           Boys
34.29*         31.89*      29.49*       28.29*       27.09*      25.99*           50 Y Free      25.09             26.19       27.39       28.59      30.99       33.39
                                                                                  100 Y
   01:13.6       01:08.3     01:03.1      01:00.5       57.79             55.19   Free        54.79*      57.39*           59.99*      1:02.69*    1:07.89*    1:13.09*
                                                                                  200 Y
2:43.19*       2:31.49*    2:19.89*     2:14.09*     2:08.19*    2:02.39*         Free        1:59.19*    2:04.89*         2:10.49*    2:16.19*    2:27.49*    2:38.89*
                                                                                  500 Y
   07:10.8       06:40.1     06:09.3      05:53.9      05:38.5       05:23.1      Free          05:19.1       05:34.3        05:49.5     06:04.7     06:35.1     07:05.5
                                                                                  1000 Y
15:00.29*      13:55.99*   12:51.69*    12:19.49*    11:47.39*   11:15.19*        Free        11:07.59*   11:39.29*        12:11.09*   12:42.89*   13:46.49*   14:50.09*
                                                                                  1650 Y
25:16.19*      23:27.89*   21:39.59*    20:45.49*    19:51.29*   18:57.19*        Free        18:43.09*   19:36.59*        20:30.09*   21:23.59*   23:10.49*   24:57.49*
39.59*         36.79*      33.89*       32.49*       31.09*      29.69*           50 Y Back   28.99*      30.49*           31.99*      33.49*      36.49*      39.49*
                                                                                  100 Y
1:27.99*       1:21.09*    1:14.19*     1:10.69*     1:07.29*    1:03.79*         Back          01:02.2        01:05.6       01:08.9     01:12.3     01:19.1     01:25.8
3:01.89*       2:48.89*    2:35.89*     2:29.39*     2:22.99*    2:16.49*         200 Y       2:13.79*    2:20.19*         2:26.49*    2:32.89*    2:45.59*    2:58.39*

            Revised 12/6/2011
            Page 22
                                                                                 Back
                                                                                 50 Y
44.09*        40.89*      37.79*       36.19*       34.59*      33.09*           Breast      32.09*      33.79*         35.59*      37.29*      40.79*      44.29*
                                                                                 100 Y
   01:36.4      01:29.3     01:22.2      01:18.6      01:15.1       01:11.5      Breast      1:09.69*    1:13.29*       1:16.89*    1:20.49*    1:27.79*    1:35.09*
                                                                                 200 Y
3:26.39*      3:11.69*    2:56.89*     2:49.59*     2:42.19*    2:34.79*         Breast      2:31.29*    2:38.49*       2:45.69*    2:52.89*    3:07.29*    3:21.69*
37.79*        35.09*      32.39*       31.09*       29.69*      28.39*           50 Y Fly    27.59*      29.09*         30.59*      32.09*      35.19*      38.19*
1:27.19*      1:20.19*    1:13.19*     1:09.79*     1:06.29*    1:02.79*         100 Y Fly   1:01.09*    1:04.59*       1:08.19*    1:11.69*    1:18.69*    1:25.79*
3:04.99*      2:51.79*    2:38.59*     2:31.99*     2:25.39*    2:18.79*         200 Y Fly   2:15.89*    2:22.39*       2:28.79*    2:35.29*    2:48.29*    3:01.19*
1:26.29*      1:20.09*    1:13.99*     1:10.89*     1:07.79*    1:04.69*         100 Y IM    1:02.39*    1:05.39*       1:08.49*    1:11.49*    1:17.59*    1:23.69*
3:03.79*      2:50.69*    2:37.59*     2:30.99*     2:24.39*    2:17.89*         200 Y IM    2:14.99*    2:21.79*       2:28.69*    2:35.59*    2:49.39*    3:03.09*
6:32.19*      6:04.19*    5:36.09*     5:22.09*     5:08.09*    4:54.09*         400 Y IM    4:47.79*    5:01.49*       5:15.19*    5:28.89*    5:56.29*    6:23.69*
                          13-14                                                                                         13-14
                          Girls                                                                                         Boys
     33.39        30.99        28.69       27.49       26.29             25.09   50 Y Free   22.99*      24.09*         25.19*      26.29*      28.49*      30.69*
                                                                                 100 Y
1:12.49*        01:07.4     01:02.2        59.59    56.99*      54.39*           Free        50.29*      52.69*         55.09*      57.39*      1:02.19*    1:06.99*
                                                                                 200 Y
2:36.09*      2:24.99*    2:13.79*     2:08.19*     2:02.69*    1:57.09*         Free        1:49.59*    1:54.79*       1:59.99*    2:05.29*    2:15.69*    2:26.09*
                                                                                 500 Y
   06:51.8      06:22.4     05:53.0      05:38.3      05:23.5       05:08.8      Free        4:53.29*    5:07.29*       5:21.29*    5:35.19*    6:03.19*    6:31.09*
                                                                                 1000 Y
   14:08.9      13:08.3     12:07.6      11:37.3      11:07.0       10:36.7      Free        10:09.39*   10:38.39*      11:07.39*   11:36.39*   12:34.39*   13:32.49*
                                                                                 1650 Y
   23:34.2      21:53.2     20:12.2      19:21.7      18:31.2       17:40.7      Free        16:51.29*   17:39.39*      18:27.59*   19:15.69*   20:51.99*   22:28.29*
                                                                                 100 Y
1:19.89*      1:14.19*    1:08.49*     1:05.59*     1:02.79*    59.89*           Back        56.19*      58.89*         1:01.49*    1:04.19*    1:09.59*    1:14.89*
                                                                                 200 Y
   02:51.8      02:39.6     02:27.3      02:21.2      02:15.0       02:08.9      Back        2:00.99*    2:06.69*       2:12.49*    2:18.19*    2:29.79*    2:41.29*
                                                                                 100 Y
1:30.59*      1:24.09*    1:17.59*     1:14.39*     1:11.19*    1:07.89*         Breast      1:03.09*    1:06.09*       1:09.09*    1:12.09*    1:18.09*    1:24.09*
                                                                                 200 Y
3:14.59*      3:00.69*    2:46.79*     2:39.79*     2:32.89*    2:25.89*         Breast        02:16.8        02:23.3     02:29.8     02:36.3     02:49.4     03:02.4
1:19.09*      1:13.49*    1:07.79*     1:04.99*     1:02.19*    59.39*           100 Y Fly   54.99*      57.59*         1:00.29*    1:02.89*    1:08.09*    1:13.29*
   02:53.4      02:41.0      02:28.6      02:22.4     02:16.3        02:10.1     200 Y Fly   2:02.79*    2:08.59*       2:14.39*    2:20.29*    2:31.99*    2:43.69*
2:55.49*      2:42.99*    2:30.49*     2:24.19*     2:17.89*    2:11.69*         200 Y IM    2:02.79*    2:08.59*       2:14.39*    2:20.29*    2:31.99*    2:43.69*
6:10.79*      5:44.29*    5:17.79*     5:04.59*     4:51.29*    4:38.09*         400 Y IM    4:22.89*    4:35.49*       4:47.99*    5:00.49*    5:25.49*    5:50.59*

           Revised 12/6/2011
           Page 23
                          15-16                                                                                    15-16
                          Girls                                                                                    Boys
32.69*        30.39*      27.99*      26.89*      25.69*      24.49*        50 Y Free      22.19    23.19*             24.29   25.29*      27.39*      29.49*
                                                                            100 Y
1:10.89*      1:05.79*    1:00.79*    58.19*      55.69*      53.19*        Free        48.29*      50.59*         52.89*      55.19*      59.79*      1:04.39*
                                                                            200 Y
2:32.09*      2:21.19*    2:10.39*    2:04.89*    1:59.49*    1:54.09*      Free        1:45.09*    1:50.09*       1:55.09*    2:00.09*    2:10.09*    2:20.09*
                                                                            500 Y
6:45.29*      6:16.29*    5:47.39*    5:32.89*    5:18.49*    5:03.99*      Free        4:43.79*    4:57.29*       5:10.79*    5:24.29*    5:51.29*    6:18.39*
                                                                            1000 Y
   13:55.2      12:55.5     11:55.9     11:26.0     10:56.2       10:26.4   Free          09:48.2       10:16.2      10:44.2     11:12.2     12:08.2     13:04.2
                                                                            1650 Y
   23:18.8      21:38.9     19:58.9     19:09.0     18:19.0       17:29.1   Free          16:27.0       17:14.0      18:01.0     18:48.0     20:21.9     21:55.9
                                                                            100 Y
1:17.69*      1:12.09*    1:06.59*    1:03.79*    1:00.99*    58.29*        Back        53.49*      55.99*         58.59*      1:01.09*    1:06.19*    1:11.29*
                                                                            200 Y
2:47.89*      2:35.89*    2:23.89*    2:17.89*    2:11.89*    2:05.89*      Back        1:55.79*    2:01.29*       2:06.79*    2:12.39*    2:23.39*    2:34.39*
                                                                            100 Y
1:28.29*      1:21.99*    1:15.69*    1:12.49*    1:09.39*    1:06.19*      Breast      1:00.29*    1:03.19*       1:05.99*    1:08.89*    1:14.69*    1:20.39*
                                                                            200 Y
3:09.99*      2:56.39*    2:42.79*    2:35.99*    2:29.29*    2:22.49*      Breast        02:11.4        02:17.6     02:23.9     02:30.1     02:42.6     02:55.1
1:17.39*      1:11.79*    1:06.29*    1:03.59*    1:00.79*    57.99*        100 Y Fly   52.59*      55.09*         57.59*      1:00.09*    1:05.09*    1:10.09*
2:48.59*      2:36.49*    2:24.49*    2:18.49*    2:12.39*    2:06.39*      200 Y Fly   1:56.69*    2:02.29*       2:07.79*    2:13.39*    2:24.49*    2:35.59*
2:51.49*      2:39.29*    2:26.99*    2:20.89*    2:14.79*    2:08.69*      200 Y IM    1:58.29*    2:03.89*       2:09.49*    2:15.09*    2:26.39*    2:37.69*
6:01.49*      5:35.69*    5:09.89*    4:56.99*    4:44.09*    4:31.19*      400 Y IM    4:11.89*    4:23.89*       4:35.79*    4:47.79*    5:11.79*    5:35.79*
                          17-18                                                                                    17-18
                          Girls                                                                                    Boys
32.39*        30.09*      27.79*      26.59*      25.49*      24.29*        50 Y Free   21.49*      22.49*         23.49*      24.49*      26.59*      28.59*
                                                                            100 Y
1:09.89*      1:04.89*    59.89*      57.39*      54.89*      52.39*        Free        46.89*      49.19*         51.39*      53.59*      58.09*      1:02.59*
                                                                            200 Y
2:30.99*      2:20.29*    2:09.49*    2:04.09*    1:58.69*    1:53.29*      Free        1:43.29*    1:48.19*       1:53.19*    1:58.09*    2:07.89*    2:17.69*
                                                                            500 Y
6:42.39*      6:13.69*    5:44.99*    5:30.59*    5:16.19*    5:01.79*      Free          04:38.0       04:51.2      05:04.5     05:17.7     05:44.2     06:10.6
                                                                            1000 Y
   13:52.6      12:53.1     11:53.6     11:23.9     10:54.2       10:24.4   Free          09:40.9       10:08.5      10:36.2     11:03.9     11:59.2     12:54.5
                                                                            1650 Y
   23:06.2      21:27.2     19:48.2     18:58.7     18:09.2       17:19.7   Free          16:08.8       16:54.9      17:41.1     18:27.2     19:59.4     21:31.7


           Revised 12/6/2011
           Page 24
                                                                     100 Y
1:17.19*      1:11.69*   1:06.19*   1:03.39*   1:00.59*   57.89*     Back        51.79*      54.29*         56.79*      59.19*      1:04.19*    1:09.09*
                                                                     200 Y
2:47.29*      2:35.39*   2:23.39*   2:17.39*   2:11.49*   2:05.49*   Back         01:53.0        01:58.3      02:03.7     02:09.1     02:19.9     02:30.6
                                                                     100 Y
1:27.79*      1:21.49*   1:15.29*   1:12.09*   1:08.99*   1:05.89*   Breast         59.09        01:01.9      01:04.8     01:07.6     01:13.2     01:18.8
                                                                     200 Y
3:09.29*      2:55.79*   2:42.29*   2:35.49*   2:28.69*   2:21.99*   Breast      2:08.69*    2:14.79*       2:20.89*    2:27.09*    2:39.29*    2:51.59*
1:16.39*      1:10.99*   1:05.49*   1:02.79*   59.99*     57.29*     100 Y Fly   51.29*      53.79*         56.19*      58.69*      1:03.59*    1:08.39*
2:46.49*      2:34.59*   2:22.69*   2:16.69*   2:10.79*   2:04.89*   200 Y Fly     01:53.4        01:58.8     02:04.2     02:09.6     02:20.4     02:31.2
2:49.49*      2:37.39*   2:25.29*   2:19.29*   2:13.19*   2:07.19*   200 Y IM    1:55.19*    2:00.69*       2:06.19*    2:11.69*    2:22.59*    2:33.59*
6:01.29*      5:35.49*   5:09.69*   4:56.79*   4:43.89*   4:30.99*   400 Y IM    4:07.09*    4:18.89*       4:30.69*    4:42.39*    5:05.99*    5:29.49*




           Revised 12/6/2011
           Page 25
                                          2009-12 National Age Group Motivational Times (Long Course Meters)
B Min       BB Min        A Min      AA Min          AAA Min     AAAA Min                    AAAA Mi      n AAA Min     AA Min     A Min          BB Min      B Min
                          10 & Under Girls                                                                              10 & Under Boys
45.09*      40.79*        36.39*     34.99*          33.49*      32.09*        50 M Free     31.99*       33.29*        34.69*     36.09*         40.19*      44.29*
  01:44.0       01:33.0      01:21.9     01:18.2       01:14.5       01:10.8   100 M Free       01:10.2       01:13.7      01:17.2    01:20.6       01:31.1     01:41.6
3:48.59*    3:23.59*      2:58.49*   2:50.19*        2:41.89*    2:33.49*      200 M Free       02:30.9       02:38.1      02:45.3    02:52.4       03:14.0     03:35.5
7:37.29*    6:51.59*      6:05.89*   5:50.59*        5:35.39*    5:20.19*      400 M Free       05:21.0       05:36.3      05:51.5    06:06.8       06:52.7     07:38.5
    55.99         49.89        43.69       41.69         39.59         37.59   50 M Back     37.59*       39.69*        41.79*     43.89*         50.09*      56.39*
2:02.39*        01:48.9      01:35.3 1:30.69*        1:26.19*        01:21.7   100 M Back    1:20.89*     1:25.09*      1:29.19*   1:33.29*       1:45.69*    1:58.09*
  01:01.6         54.89        48.29       46.09         43.89         41.59   50 M Breast        41.99         44.09        46.29     48.49          55.09     01:01.6
                                                                               100 M
2:17.49*    2:02.29*      1:46.99*      1:41.89*     1:36.79*    1:31.69*      Breast           01:32.2       01:36.8      01:41.4      01:46.0     01:59.8     02:13.6
    55.09         48.59         42.09        39.89   37.69*            35.59   50 M Fly           35.09         36.99        38.99       40.99        46.89       52.89
2:12.59*    1:55.19*      1:37.89*      1:32.09*     1:26.29*    1:20.49*      100 M Fly     1:19.79*     1:25.29*      1:30.89*     1:36.49*     1:53.19*    2:09.79*
4:12.99*    3:46.49*      3:19.89*      3:11.09*     3:02.19*    2:53.39*      200 M IM         02:53.0       03:01.7      03:10.3      03:18.9     03:44.8     04:10.7
                          11-12                                                                                         11-12
                          Girls                                                                                         Boys
    39.19         36.39         33.69        32.39       30.99         29.69   50 M Free     28.49*       29.79*        31.19*       32.59*       35.29*      37.99*
1:25.79*    1:19.59*      1:13.49*      1:10.49*     1:07.39*    1:04.29*      100 M Free    1:02.49*     1:05.49*      1:08.49*     1:11.39*     1:17.39*    1:23.29*
3:03.89*    2:50.79*      2:37.69*      2:31.09*     2:24.49*    2:17.99*      200 M Free    2:15.59*     2:21.99*      2:28.49*     2:34.89*     2:47.79*    3:00.69*
  06:27.8       06:00.1      05:32.4       05:18.5     05:04.7       04:50.8   400 M Free    4:46.29*     4:59.89*      5:13.49*     5:27.09*     5:54.39*    6:21.69*
13:31.69*   12:33.69*     11:35.69*     11:06.69*    10:37.69*   10:08.79*     800 M Free    10:04.69*    10:33.39*     11:02.19*    11:30.99*    12:28.59*   13:26.19*
26:04.19*   24:12.39*     22:20.69*     21:24.89*    20:28.99*   19:33.09*     1500 M Free   19:27.39*    20:22.99*     21:18.59*    22:14.19*    24:05.29*   25:56.49*
45.49*      42.29*        38.99*        37.39*       35.79*      34.19*        50 M Back          33.49   35.19*             36.99   38.69*       42.19*      45.69*
1:38.89*    1:31.09*      1:23.29*      1:19.39*     1:15.49*    1:11.59*      100 M Back    1:11.79*     1:15.69*         01:19.7      01:23.6     01:31.4   1:39.19*
3:30.29*    3:15.29*      3:00.19*      2:52.69*     2:45.19*    2:37.69*      200 M Back    2:34.29*     2:41.69*      2:48.99*     2:56.39*     3:11.09*    3:25.79*
    49.09         45.59         42.09        40.39       38.59         36.89   50 M Breast        36.99         38.99        41.09       43.09        47.09       51.09
                                                                               100 M
 01:50.0        01:41.9      01:33.8       01:29.7     01:25.6      01:21.6    Breast        1:19.99*     1:24.19*      1:28.29*     1:32.49*     1:40.89*    1:49.19*
                                                                               200 M
  03:57.6       03:40.6      03:23.7       03:15.2     03:06.7       02:58.2   Breast        2:55.69*     3:03.99*      3:12.39*     3:20.79*     3:37.49*    3:54.19*
42.39*      39.39*        36.29*        34.79*       33.29*      31.79*        50 M Fly      30.99*       32.69*        34.49*       36.19*       39.59*      42.99*
  01:38.7       01:30.8      01:22.9       01:19.0     01:15.0       01:11.1   100 M Fly     1:09.49*     1:13.49*      1:17.49*     1:21.49*     1:29.49*    1:37.49*
3:29.09*    3:14.19*      2:59.29*      2:51.79*     2:44.29*    2:36.89*      200 M Fly     2:36.19*     2:43.69*      2:51.09*     2:58.49*     3:13.39*    3:28.29*
3:29.69*    3:14.79*      2:59.79*      2:52.29*     2:44.79*    2:37.29*      200 M IM         02:34.5       02:42.4      02:50.2      02:58.1     03:13.9     03:29.6
7:27.89*    6:55.89*      6:23.99*      6:07.99*     5:51.99*    5:35.99*      400 M IM      5:32.59*     5:48.49*      6:04.29*     6:20.19*     6:51.79*    7:23.49*

            Revised 12/6/2011
            Page 26
                          13-14                                                                                        13-14
                          Girls                                                                                        Boys
37.89*      35.19*        32.49*       31.09*       29.79*      28.39*        50 M Free     26.49*       27.79*        29.09*       30.29*       32.79*      35.39*
1:22.09*    1:16.19*      1:10.39*     1:07.39*     1:04.49*    1:01.59*      100 M Free    57.79*       1:00.49*      1:03.29*     1:05.99*     1:11.49*    1:16.99*
2:57.09*    2:44.39*      2:31.79*     2:25.39*     2:19.09*    2:12.79*      200 M Free    2:05.39*     2:11.29*      2:17.29*     2:23.29*     2:35.19*    2:47.09*
  06:09.4       05:43.0      05:16.6      05:03.5     04:50.3       04:37.1   400 M Free    4:24.99*     4:37.59*      4:50.19*     5:02.79*     5:27.99*    5:53.29*
  12:36.0       11:42.0      10:48.0      10:21.0     09:54.0       09:27.0   800 M Free    9:10.69*     9:36.89*      10:03.19*    10:29.39*    11:21.79*   12:14.29*
  24:06.4       22:23.1      20:39.8      19:48.1     18:56.5       18:04.8   1500 M Free   17:26.19*    18:16.09*     19:05.89*    19:55.69*    21:35.29*   23:14.99*
1:30.79*    1:24.29*      1:17.79*     1:14.59*     1:11.39*    1:08.09*      100 M Back    1:05.09*     1:08.19*      1:11.39*     1:14.49*     1:20.59*    1:26.89*
3:15.29*    3:01.29*      2:47.39*     2:40.39*     2:33.49*    2:26.49*      200 M Back    2:20.59*     2:27.29*      2:33.99*     2:40.69*     2:54.09*    3:07.49*
                                                                              100 M
1:43.89*    1:36.39*      1:28.99*     1:25.29*     1:21.59*    1:17.89*      Breast        1:11.19*     1:14.59*      1:17.89*     1:21.29*     1:28.09*    1:34.89*
                                                                              200 M
  03:44.0       03:28.0      03:12.0      03:04.0     02:56.0       02:48.0   Breast        2:39.29*     2:46.89*      2:54.39*     3:01.99*     3:17.19*    3:32.39*
1:29.19*    1:22.89*      1:16.49*     1:13.29*     1:10.09*    1:06.89*      100 M Fly     1:02.19*     1:05.09*      1:08.09*     1:11.09*     1:16.99*    1:22.89*
3:16.29*    3:02.29*      2:48.29*     2:41.29*     2:34.19*    2:27.19*      200 M Fly     2:18.89*     2:25.49*      2:32.19*     2:38.79*     2:51.99*    3:05.19*
3:19.99*    3:05.69*      2:51.49*     2:44.29*     2:37.19*    2:29.99*      200 M IM      2:22.09*     2:28.89*      2:35.69*     2:42.39*     2:55.99*    3:09.49*
7:01.19*    6:31.09*      6:00.99*     5:45.99*     5:30.99*    5:15.89*      400 M IM      5:01.39*     5:15.79*      5:30.09*     5:44.49*     6:13.19*    6:41.89*
                          15-16                                                                                        15-16
                          Girls                                                                                        Boys
37.09*      34.49*        31.79*       30.49*       29.19*      27.79*        50 M Free     25.19*       26.39*        27.59*       28.79*       31.19*      33.59*
1:20.09*    1:14.39*      1:08.59*     1:05.79*     1:02.89*    1:00.09*      100 M Free    55.19*       57.89*        1:00.49*     1:03.09*     1:08.39*    1:13.59*
2:51.79*    2:39.49*      2:27.19*     2:21.09*     2:14.99*    2:08.79*      200 M Free    1:59.99*     2:05.79*      2:11.49*     2:17.19*     2:28.59*    2:39.99*
6:00.39*    5:34.69*      5:08.89*     4:55.99*     4:43.19*    4:30.29*      400 M Free    4:13.99*     4:26.09*      4:38.09*     4:50.19*     5:14.39*    5:38.59*
12:23.29*   11:30.19*     10:37.09*    10:10.59*    9:44.09*    9:17.49*      800 M Free    8:46.69*     9:11.79*      9:36.89*     10:01.89*    10:52.09*   11:42.19*
  23:53.1       22:10.7      20:28.4      19:37.2     18:46.0       17:54.8   1500 M Free   16:49.19*    17:37.29*     18:25.29*    19:13.39*    20:49.49*   22:25.59*
1:28.99*    1:22.69*      1:16.29*     1:13.09*     1:09.89*    1:06.79*      100 M Back    1:01.79*     1:04.79*      1:07.69*     1:10.59*     1:16.49*    1:22.39*
3:11.69*    2:57.99*      2:44.29*     2:37.49*     2:30.69*    2:23.79*      200 M Back    2:12.39*     2:18.69*      2:24.99*     2:31.29*     2:43.89*    2:56.49*
                                                                              100 M
1:41.09*    1:33.89*      1:26.69*     1:23.09*     1:19.49*    1:15.79*      Breast        1:09.79*     1:13.09*      1:16.39*     1:19.69*     1:26.39*    1:32.99*
                                                                              200 M
3:36.59*    3:21.19*      3:05.69*     2:57.99*     2:50.19*    2:42.49*      Breast           02:32.5       02:39.7      02:47.0      02:54.3     03:08.8     03:23.3
1:26.59*    1:20.39*      1:14.19*     1:11.19*     1:08.09*    1:04.99*      100 M Fly     59.29*       1:02.09*      1:04.89*     1:07.69*     1:13.39*    1:18.99*
3:09.69*    2:56.19*      2:42.69*     2:35.89*     2:29.09*    2:22.29*      200 M Fly     2:11.79*     2:18.09*      2:24.29*     2:30.59*     2:43.19*    2:55.69*
3:15.19*    3:01.19*      2:47.29*     2:40.29*     2:33.39*    2:26.39*      200 M IM      2:16.39*     2:22.89*      2:29.39*     2:35.89*     2:48.89*    3:01.79*
6:48.99*    6:19.79*      5:50.59*     5:35.99*     5:21.39*    5:06.79*      400 M IM      4:46.19*     4:59.89*      5:13.49*     5:27.09*     5:54.39*    6:21.59*


            Revised 12/6/2011
            Page 27
                          17-18                                                                                        17-18
                          Girls                                                                                        Boys
36.79*      34.09*        31.49*       30.19*       28.89*      27.59*        50 M Free     24.49*       25.69*        26.79*       27.99*       30.29*      32.59*
1:19.79*    1:14.09*      1:08.39*     1:05.59*     1:02.69*    59.89*        100 M Free    54.09*       56.59*        59.19*       1:01.79*     1:06.89*    1:12.09*
2:51.09*    2:38.89*      2:26.69*     2:20.59*     2:14.39*    2:08.29*      200 M Free    1:57.99*     2:03.59*      2:09.19*     2:14.79*     2:26.09*    2:37.29*
  06:01.0       05:35.2      05:09.4      04:56.5     04:43.6       04:30.7   400 M Free    4:11.29*     4:23.29*      4:35.19*     4:47.19*     5:11.09*    5:34.99*
  12:19.6       11:26.8      10:34.0      10:07.6     09:41.1       09:14.7   800 M Free       08:44.2       09:09.2      09:34.1      09:59.1     10:49.0     11:38.9
  23:39.9       21:58.5      20:17.1      19:26.4     18:35.6       17:44.9   1500 M Free      16:38.2       17:25.7      18:13.3      19:00.8     20:35.8     22:10.9
1:29.49*    1:23.09*      1:16.69*     1:13.49*     1:10.39*    1:07.19*      100 M Back    1:00.49*     1:03.39*      1:06.29*     1:09.19*     1:14.89*    1:20.69*
3:11.89*    2:58.19*      2:44.49*     2:37.69*     2:30.79*    2:23.99*      200 M Back       02:12.2       02:18.5      02:24.8   2:30.99*     2:43.59*    2:56.19*
                                                                              100 M
1:39.59*    1:32.49*      1:25.29*     1:21.79*     1:18.19*    1:14.69*      Breast          01:08.6       01:11.9      01:15.2      01:18.4      01:25.0     01:31.5
                                                                              200 M
3:36.19*    3:20.79*      3:05.29*     2:57.59*     2:49.89*    2:42.19*      Breast        2:28.79*     2:35.89*      2:42.99*     2:50.09*     3:04.19*    3:18.39*
1:25.59*    1:19.49*      1:13.39*     1:10.29*     1:07.29*    1:04.19*      100 M Fly     58.29*       1:01.09*      1:03.89*     1:06.59*     1:12.19*    1:17.69*
3:08.49*    2:55.09*      2:41.59*     2:34.89*     2:28.09*    2:21.39*      200 M Fly     2:08.29*     2:14.39*      2:20.49*     2:26.69*     2:38.89*    2:51.09*
3:13.49*    2:59.69*      2:45.89*     2:38.99*     2:31.99*    2:25.09*      200 M IM      2:12.39*     2:18.69*      2:24.99*     2:31.29*     2:43.89*    2:56.49*
6:50.69*    6:21.29*      5:51.99*     5:37.29*     5:22.69*    5:07.99*      400 M IM      4:41.59*     4:54.99*      5:08.39*     5:21.79*     5:48.69*    6:15.49*




            Revised 12/6/2011
            Page 28
                                     Acknowledgements

       CNSA would like to thank the following teams for sharing their handbooks and policies
with us. This document would be far less complete without the contributions of others.

   o   Riverside Gardens Swim and Tennis Club (Tsunamis) http://rgstc.org/default.aspx
   o   Springfield YMCA Swim Team (SPY) www.spyswimming.org
   o   Westover Wild Orca Swim Team www.wildorcas.com
   o   Humboldt Swim Club www.hscswim.org
   o   San Luis Obispo Swim Club (Seahawks) www.sloswimclub.org/
   o   Curl-Burke Swim Club www.cubu.org




Revised 12/6/2011
Page 29

				
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