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Nu Wave Swim Club New Orleans_ Louisiana Parent Handbook

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					                           Nu Wave Swim Club
                          New Orleans, Louisiana

                      Parent Handbook 2010/2011

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
1 of 23                                                                      September 2010
      Table of Contents:
      Introduction                                    -3
      Membership                                      -3
      Trial Membership                                -3
      Club Communication                              -4
      Board of Directors                              -4
      Program Overview                                -5
      Vision                                          -5
      Values                                          -5
      Strategic Plan                                  -7
      Team Structure                                  -9
      Code of Conduct                                 - 14
      Equipment / Apparel                             - 16
      Swim Meets / Competitions                       - 17
      Stuff to bring to a Swim Meet                   - 18
      The Parent's Role                               - 19
      Nutrition                                       - 19
      Volunteering                                    - 21
      Officials                                       - 22
      Grievances & Complaints                         - 22
      Recognition / Awards Banquet                    - 22
      Time Standards                                  - 23




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
2 of 23                                                                      September 2010
                                  Nu Wave Swim Club
                                 New Orleans, Louisiana

                                         Introduction

Welcome to the home of the “Nu” fast, Nu Wave Swim Club. Nu Wave is a year round
competitive swim club conveniently located in Uptown New Orleans at both Newman School
and the Tulane Reilly Center, and at the UNO Lakefront Arena. We are committed to
developing quality individuals through swimming and building a nationally recognized
aquatics program that teaches and trains all levels of competitive swimming. We train
swimmers in the sport of competitive swimming by teaching proper technique, physical
fitness and healthy habits, while instilling "championship behavior" - the spirit of sportsman
ship, teamwork, integrity, hard work, and discipline. Nu Wave Swim Club builds confidence
and character one stroke at a time.

Nu Wave Swim Club is registered with USA Swimming, the national governing body for
amateur swimming in this country. All members of Nu Wave Swim Club, our coaches, and all
officials at swim meets are registered as members of USA Swimming. As members of USA
Swimming, we compete only with registered clubs.

                                         Membership

Membership in Nu Wave Swim Club is contingent on available space and is open to
individuals who meet all the following criteria:
   • Ages 5 and up
   • Able to pass a swim test administered by the Coaching Staff
   • Payment of Nu Wave Swim Club dues
The benefits of competitive swimming include the following:
   • Opportunity to meet people and make new friends
   • Participation in one of the most beneficial forms of cardiovascular exercise
   • Development of the lifetime sport of swimming
   • Development of time management skills, self-discipline, and sportsmanship
Your swimmer will continue to reap the benefits of participation long after his or her
association with Nu Wave Swim Club.

                                     Trial Memberships

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
3 of 23                                                                       September 2010
Trial memberships are available to new members at all levels. The purpose of the trial
membership is to give families an opportunity to try the sport of age-group competitive
swimming prior to making a substantial financial commitment. Trial memberships last for
four swim weeks at no cost.

                          Club Communication and Notification

The main means of communication is the club web site: www.nolaswimming.com. The
secondary means is by email (used at time of registration). The email addresses supplied at
this time will be used by the Board, Head Coach, and Assistant Coaches as areas for
communication.

It is important for parents and swimmers to get into a daily habit of checking the web site
and email inbox for the latest information on practice schedules, schedule changes, meet
announcements, newsletters, awards, and so on.

                                     Board of Directors

Nu Wave Swim Club is run by a Board of Directors that is responsible for the direction and
management of the program while maintaining sound business principles. The Head Coach
is responsible for the day-to-day running of the program while reporting progress on a
consistent basis to the Board of the Directors.

President           -      Lucy Riess
Vice President      -      Angele Thionville
At-large            -      Kathy Sedlacky-Terry
At-large            -      Deb Mod
At-large            -      Sandra Reagan
At-large            -      Julie Weber
At-large            -      James Winchester
At-large            -      Isolde Dagg




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
4 of 23                                                                      September 2010
                                    Program Overview

Who are we:
Nu Wave Swim Club is a USA Swimming competitive swim club located in New Orleans,
Louisiana. Nu Wave offers an internationally recognized competitive swim program, but also
a level system that progresses from learn to swim to elite competitive swimming.

Swim Team/Developmental Programs:
Our competitive swim team program has a long winning tradition and is offered at three
locations that serve the entire New Orleans area. We currently offer a competitive
developmental environment that ranges from our youngest, beginning competitors to our
Elite team (which includes several athletes with Olympic ambitions). In addition to our
competitive team, Nu Wave works within the community in Summer League programs,
Summer Camp programs, as well as offers year round Masters program.

First Class Facilities:
Our competitive team practices at three pool locations; at Newman School and the Reilly
Center at Tulane University in Uptown New Orleans, as well as at the University of New
Orleans Kiefer Lakefront Arena.

Excellence:
Nu Wave swim Club is one of the most comprehensive swimming programs in the Gulf
South. Our competitive team boasts a highly trained and professional coaching staff led by
our Head Coach James Winchester. Nu Wave is a USA Swimming Bronze Medal Club that
has produced athletes who have competed at the highest level (NCAA’s, National
Champions, and International Competition).


Vision:
   • To be the most recognized and well regarded swimming club in the United States as
      a leader and innovator in learn to swim and elite competitive swimming.
   • To commit to providing an elite level aquatics program to our community that is
      recognized as the best in the Gulf South.
   • To provide for the mental, educational, physical, ethical, and social development of
      our athletes, guided by quality professional coaching.
   • To pursue our vision and maintain our values while adhering to sound financial
      principles.

Values:
Responsibility - Success for life - No limitations to our potential - Excellence -
Team & family relationships - Developing a work ethic - Discipline - Life Skills -
Commitment - Quality & professional coaching - Personal Improvement - Being a

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
5 of 23                                                                      September 2010
part of something special - Recognized as Elite - Integrity - Competitiveness -
Community Contributor - Mental, Physical, Ethical, and Social Development of
Athletes - Accountability




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
6 of 23                                                                      September 2010
                                       Strategic Plan

Strategic Plan:

Coaching
  • Secure and maintain key coaching personnel
     1. Provide continual mentoring, learning & development opportunities for the
        coaching team
     2. Identify and develop emerging coaches
     3. Implement innovative & responsive remuneration packages to reward & recognize
        outstanding performance

Financial Resources
   • Build & maintain a strong financial base to support swimming programs
      1. Develop multiple streams of income
      2. Develop long term agreements with aquatic facility management
      3. Identify & respond to new business opportunities

Support
  • Develop access to best practice swimmer support facilities
     1. Enhance & promote partnerships with professional service providers
     2. Develop formal support groups to contribute to swimmers efforts to achieve full
        potential

Facilities
   • Provide access to high quality facilities for training and competition
       1. Investigate potential for exclusivity at UNO Lakefront Arena
       2. Establish and maintain close relationships with management across all facilities
           used for training purposes (Newman School, Reilly Center, Lakefront Arena)

Linkages
   • Develop & maintain strong linkages with the community
      1. Lift the profile of Nu Wave Swim Club in the community
      2. Identify and seek commercial & community partnerships
      3. Conduct liaison with sporting agencies and organizations from the surrounding
         community
      4. Identify potential programs that could be merged / grandfathered for expansion

Membership
  • Retain an optimal level of membership that enables the club to service all members
    1. Establish processes and programs to retain swimmers in a competitive
       environment through all ages

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
7 of 23                                                                      September 2010
      2. Attract & target new swimmers & parent / guardian members at all squad levels
         within the club

Success
  • To emphasize a “culture of success” in all activities in the club
     1. Provide quality coaching & management of swimmers
     2. To develop the Nu Wave “brand”
     3. To clearly communicate expectations for swimmers & parent members

Performance
   • Establish Nu Wave Swim Club as a center for elite level performance swimming in
      the United States
      1. Optimize the swimming performance of all club members
      2. Recognize & foster all groups within the club
      3. To use the “3S” Coaching Program and the level system as a guideline for
         successful performance




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
8 of 23                                                                      September 2010
                                       Team Structure

Team Structure:
Nu Wave Swim Club offers professional technique instruction and training. The program is
divided into smaller practice groups (described below) based on skill level and commitment.
This allows practices to be geared towards the individual needs of each swimmer. Program
fees vary based on practice groups and variation.

*Note: Age ranges are used as a guide. Head Coach’s and specific group Coach's
professional discretion can be used on an individual basis. The Head Coach has the final
decision making on swimmer placement.

Riptide:
Location:    Newman School & UNO Lakefront Arena
Coach:       Marshall Love & Dale Williams

Age Range: 5-8 years

4 Practices offered a week

a) Learn the basics of swimming (all four strokes, basics of starts and turns)
b) Introduction to "competitive" racing
c) Games for skill development

Attendance Requirements: None (50% - 100% recommended for optimum progress)

Skill Requirements: The student should have successfully completed a learn to swim
program (via Love Swimming or similar): (should have mastered freestyle and backstroke
and should be comfortable with underwater play. Mastery skills include dolphin or butterfly
kick and Breaststroke kick).
Group Emphasis: Swimmers in this group will begin developing correct basic stroke
technique in all four strokes in a progressive manner. As well as an introduction to turns,
starts, and underwater work. Opportunities are available for swimmers in this group to
experience the fun of competition in meets and to take part fully in a positive team
atmosphere.

Competition is optional, but encouraged Monthly

Tidal Wave
Location: Newman School
Coach:     Chris Clark



“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
9 of 23                                                                          September 2010
Age Range: 6-10 Years Old

4 Practices offered per week.

a) Introduction of competitive training / coaching (time intervals, use of pace clock etc.)
b) Introduction of "3S" Training Sets
c) Continued development of all strokes to "competitive / legal" standards
d) Small use of Games for skill development
e) Emphasis of Skills and Drills (technique)

Attendance Requirements: 3 Times Per week minimum (75-100% recommended for
optimum progress)

Skill Requirements: Capable of swimming 200 Yards freestyle, 50 Yards backstroke and
Breaststroke-legally and have the fundamental knowledge of Butterfly.

Group Emphasis: Swimmers in this group will continue refining correct stroke technique in
all four strokes in a progressive manner including turns, starts, and underwater work. Also,
introduction of complex / “3S” sets will begin and incorporating a pace clock within these
sets. Training principals and preparation for competition will be introduced. Opportunities are
available for swimmers in this group to experience the fun of competition in meets and to
take part fully in a positive team atmosphere.

Competition is optional, but strongly encouraged

Cyclone
Location:     Reilly Center at Tulane University
Coach:        Sarah Gros

Age Range: 8-12 Years of Age

6 Practices offered per week.

a) High use of "3S' Training system
b) Competitive level - Coaching to the State level / Placing at the State level
c) Emphasis of Skills and Drills (technique)
d) Full preparation for "year round" swimming.

Attendance Requirements: 80% Expected (4 times per week minimum recommended for
optimum progress)

Skill Requirements: Competent in all 4 competitive strokes, aerobic capacity to handle
interval training. Full introduction to “3S” Coaching program and philosophy. Participation in


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
10 of 23                                                                          September 2010
dual, USA meets, district, and State meets (if qualified) is expected.

Group Emphasis: Sound stroke technique will be emphasized in this group, as well as
sound technical skills such as starts, turns, and underwater work. This group serves as a
transition between the instructional aspects of swimming and the training demands of the
sport. A wide mix between stroke, interval training, and initiation to all distances as well as
all strokes (we do not specify at this age) will make a large part of the season’s planning.

Swimmer should develop basic knowledge of “3S” Training system.

A year-round commitment is strongly encouraged

Additional Provisions: Stretching and dry land are strongly recommended for this group to
improve strength, flexibility and prevent injury.

Competition is strongly encouraged.

Tsunami
Location:     Reilly Center at Tulane University
Coach:        Erica Pasquini

Age Range: 9-13 Years of age

6 Practices offered per week.

a) Full use of "3S" Training system
b) Development / Preparation for Middle School / High School / Pre National / National Level
Training

Attendance Requirements: All swimmers are expected to attend as much practice as
possible. Not attending at least 80% of weekly practices can result in falling below the skill
requirement.

Skill Requirements:
   • A desire to improve and a willingness to take the steps necessary for competitive
       progress are expected of all athletes in this group.
   • Competent in all 4 competitive strokes, aerobic capacity to handle interval training.
       Participation in USA meets, District, and State meets (if qualified) is expected.
   • Advanced technical skills of the strokes, starts, and turns shall be integrated into the
       seasonal plan.
   • Advanced training for competition, stretching, a wide range of dry land will be
       predominant throughout the season.



“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
11 of 23                                                                        September 2010
Progress through commitment! Swimmer should be fully educated and knowledgeable
about the “3S” Training system.

A year-round commitment is expected.

Competition is expected.

Additional Provisions: Stretching and dry land are requirements for this group to improve
strength, flexibility and prevent injury.

Pre National / National
Location: UNO Lakefront Kiefer Arena
Coaches: Andrew Schmidt & James Winchester

Age Range: (Pre National) 11 & Over
Age Range: (National) 13 & Over

Enrollment into the Elite program requires a recommendation from sub-group coach, final
approval of Head Coach, and parent / swimmer education on expectations of the program.

This group constitutes the highest level within the Nu Wave Swim Club structure. Swimmers
earn their position in this group by demonstrating the necessary dedication to achieve their
maximum potential as a competitive swimmer and a young adult. Practice sessions are
offered up to 8 times in one week and are comprised up to 180 minutes a session.

Exclusive use of “3S” Training System.

Target Performance:
To achieve Top 8 placement at State, achieve Sectional Qualifying Times, Junior National
Qualifying Times, Senior National Qualifying Times, and Olympic Trials Qualifying Times.

Masters:
Location:    Newman School
Coach:       Marshall Love

Age Range: 18 Years of age and Older

Attendance Requirements: None

For the young at heart, the masters group will have quality instruction as well as training
programs prepared on a daily basis.

Summer Only / Summer Swim Team – SWIM NEW ORLEANS


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
12 of 23                                                                      September 2010
Location:    Newman School

Coach:       Erica Pasquini

Our Summer Season allows those to practice and compete with Nu Wave Swim Club during
the summer months only.

Swim meets are still available based on our competition schedule. Fees are adjusted and
prorated from the time you join, and all you pay is a one time charge and this will cover all
fees (you will not be billed) with the exception of the Swim Meets. Please visit our download
page for a list of our summer pro rated fee scale.

Dues/Schedule: TBA




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
13 of 23                                                                     September 2010
                                      Code of Conduct

At Nu Wave Swim Club we are committed to developing a culture of excellence in providing
high quality swimming training and competition opportunities in a safe and secure
environment.

We expect everyone to be courteous and agree to follow the code of conduct:

Club Coaches, Officials, Volunteers


The club promotes a high standard of ethical conduct and practice. All club coaches,
officials, poolside helpers and volunteers must follow the principles set out below:


    Behavior and Personal Conduct must at all times be of high standard and reflect
     favorably on the club and the sport
    Be a positive role model
    Recognize the importance of fun and enjoyment in coaching
    Consider the well being and safety of swimmers before development of performance
    Develop an appropriate working relationship with swimmers, based on mutual trust
     and respect
    Ensure all activities are appropriate to the age, ability and experience of those taking
     part
    Promote the positive aspects of the sport
    Follow all guidelines laid down by USA Swimming and Nu Wave Swim Club
    Ensure swimmers are selected for competition on their ability
    Work to gain and maintain the appropriate valid qualifications
    Never exert undue influence over swimmers to gain personal benefit or reward
    Never condone rule violation, rough play, or use of prohibited substances
    Encourage all swimmers to value their performance, and not just results
    Recognize and celebrate good performance
    Respect the basic human rights, worth and dignity of all members
    Take appropriate and timely action regarding or in response to behavioral problems
    Keep parents / guardians updated on their child's progress
    Start and finish training sessions on time


Code of Conduct for Parents/Guardians


The club recognizes the vital role that parents / guardians play and realizes it cannot meet


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
14 of 23                                                                     September 2010
its aims and objectives without their help and support. An important aim of the club is to
encourage appropriate ethical behavior amongst its members. Parents and guardians are
important role models and in this respect, they can best support the membership by
displaying the behaviors set out below:


   •   Remember children swim and play for their own enjoyment, not their parents
   •   Encourage your child to learn the rules and play within them
   •   Ensure children behave in a manner that does not interfere with other swimmers
   •   Encourage your child to follows the coaches' advice
   •   Discourage unfair play and arguing with officials
   •   Keep winning and losing in perspective. Help your child recognize good
       performances, not just results
   •   Never force your child to take part in sport
   •   Set a good example and applaud the good performances of competitors, teams, with
       respect in victory and defeat
   •   Never punish or belittle a child for a poor swim, making mistakes or losing
   •   Accept officials' judgments and comply with the codes, rules and laws within the
       guidelines set out by USA Swimming
   •   Encourage your child's involvement and help them enjoy the sport
   •   Use correct and proper language at all times


In addition, for the guidance of parents, and to prevent possible misunderstanding, we set
out the club's basic expectations of parents / guardians below.


   •   Bring your child to training sessions regularly and on time and ensure they have the
       correct equipment (swim suits, goggles, water bottle etc).
   •   Arrive in time to collect their children at the end of training sessions
   •   Familiarize yourself with the organization and expectations of the club
   •   Keep up to date with club information posted on the various notice boards and club
       web site
   •   Pay membership, training and registration fees regularly and on time.
   •   Inform the club promptly of any change in contact information and any other relevant
       information we need to know to facilitate your child's participation, safety and welfare.
   •   Do not allow your child to swim if they are unwell – consult with coaching staff for a
       professional sporting opinion
   •   Inform the club of any health concerns your child may have, whether permanent or
       temporary
   •   Please share your concerns with club coaches and officials
   •   Support the club at championships, swim meets, in the community and other

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
15 of 23                                                                       September 2010
       functions
   •   Be aware of the swim meet schedule and keep children available for selection as far
       as possible
   •   Inform the coaching staff in good time if your son or daughter is unavailable for
       competition participation
   •   Allow the coaching staff to follow the guidelines and expectations set out by the Head
       Coach in alignment with the vision of the club.
       Respect coaching decisions and coaches' professional advice.

                                   Equipment / Apparel

Upon registration for each swimming season (August through July), each registered
swimmer will receive a Nu Wave team T-shirt for the season, as well as one Nu Wave swim
cap.

In addition to a team suit for competitions, your swimmer will need at least one other
practice suit. For competitions, it is mandatory for every swimmer to wear a Nu Wave
Speedo Endurance competition suit or a technical / end of season swim suit (please talk
to your coach for clarification on this).

Our main distributor for Nu Wave Apparel (for swimmers) is D&J Sports. On the D&J Sports
website, we have a portal set up where swimmers & parents can directly order Nu Wave
Team Apparel.

Website:     www.djsports.com/Team-Login/
Username:    nuwave
Password:    swimclub

D&J Sports offers free shipping when spending $65 or more. The website will contain:
   Nu Wave Endurance Swim Suits (for regular competitions)
   Nu Wave Practice Swim Suits
   Nu Wave Team Warm Up's
   Nu Wave Parka Coat
   Nu Wave Speedo Swim Bags


Team T-Shirt Ordering, Silicone Swimming Caps, Latex Swimming Caps and other clothing
items will be sold in house by Julie Weber.

For Parents, we will begin to offer Nu Wave “Parent-only” team apparel. Julie Weber will
also be the contact point for these items.

It is recommended that the endurance team suit be worn only for competition to avoid
natural deterioration from exposure to pool water. Wearing the team uniform at meets helps

“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
16 of 23                                                                     September 2010
create a team atmosphere and enables coaches and spectators to observe and cheer for
our team.

                                Swim Meets / Competitions

By its very name, the purpose of competitive swimming is to compete and that means
attending swim meets! Individuals seeking membership in Nu Wave Swim Club should
understand that we are a competitive team, not a recreational team. Swimmers should be
willing to accept the responsibility of membership and participate in meets.

For many new swimmers, taking the first step and going to their first competitive meet is a
big undertaking. Our coaches understand this and are happy to share information about
each meet and what meets may be good for beginners.

When you are notified of meets, you should read the meet announcement carefully and ask
your child’s coach whether that meet would be appropriate for your swimmer. If your coach
suggests that your swimmer’s friend participate in a meet but doesn’t make the same
suggestion to your swimmer, the coach surely has a good reason. There are appropriate
and inappropriate meets for all swimmers.

Nu Wave participates in the following types of meets:

    •   Intraclub meets
    •   Developmental meets
    •   Invitational meets
    •   Championship meets

Intraclub meets are practice meets that acquaint new and old swimmers with the
competitive process. They reinforce the skills necessary for meets and do not involve any
non-Nu Wave swimmers. Intraclub meets are held several times throughout the season to
assist swimmers at all levels to prepare for USA Swimming competition. They are meets at
which Nu Wave swimmers attempt to improve themselves or try events they have never
swum before. Intraclub meets help our youngest and newest swimmers learn more in
preparation for USA Swimming meets. They also provide an opportunity for our seasoned,
more capable swimmers to mentor the newer swimmers. The intraclub meets are an
excellent opportunity to nurture the abilities of all our swimmers.

A developmental meet is a USA Swimming meet, following all rules and regulations set
forth by the governing body. Fastest swimmers are generally excluded. Swimmers who
swim faster than the established cutoff time are typically awarded a certificate announcing
their achievement. At USA Swimming meets, the swimmers’ awards are given to the coach
at the end of the meet. The coach will then distribute them to individual families at the next
practice.


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
17 of 23                                                                      September 2010
An invitational meet is for any swimmer, unless cutoff times are listed in advance.
Swimmers are placed in heats according to their seed times, swimming slowest to fastest.
The swimmers with the fastest six or eight times, without regard to heat assignments,
usually win awards.

At a championship meet, events are first swum as preliminary heats for ages 11 and up.
Heats are mixed, with the fastest swimmers in the same heats as the slower swimmers. The
fastest six or eight from preliminaries will swim in a finals heat later in the day. Often, the
next six or eight after those will swim in a consolation finals heat. Younger swimmers
participate as in an invitational meet.

                               Stuff to bring to a Swim Meet

Experienced swimmers & families recommend bringing the following:
   • Team suit
   • Goggles—well-adjusted and leakproof
   • Extra goggles just in case
   • Team swim cap—or two in case one rips
   • Sweatshirt and sweatpants—maybe two sets
   • Team warm ups
   • Towels—two or three are needed because the swimmer dries off after warm-ups,
      between events, and when changing to go home
   • Plastic water bottle and/or drinks in containers other than glass
   • Sleeping bag (optional)
   • Pillow (optional)
   • Folding lawn chair for parent
   • Quiet activities: homework, books, Walkman, playing cards, and so on
   • Highlighter to mark your swim program
   • Ballpoint/marker pen to write on your swimmer’s hand
   • Stopwatch (optional)
   • Food (almost all meets sell inexpensive concessions: coffee, juice, soda, hot dogs,
      pizza, sandwiches, baked goods, and so on)
   • Money for a program ($2 to $10)—they’re helpful, but you’re not obligated to buy
      them; equipment is usually for sale
   • For summer meets: sunscreen, insect repellent, hat, sunglasses
   • Good luck charms!!!


Some of these items may seem unnecessary, but when you arrive at your first meet, you will
soon understand the value of each and be glad you brought them.

List of Wise Food Choices for Swim Meets!



“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
18 of 23                                                                      September 2010
Foods to have on hand for swimmers at Swim Meets are:

      Celery, Carrots, Broccoli, Grapes, Cauliflower, Peppers
      Apples, oranges, bananas
      Low Fat Dip or salad dressing
      Unsalted whole wheat crackers
      Bagels
      Mini Wheats
      Graham wafers
      Frozen juice carton, diluted and watered down


                                      The Parent’s Role

As the parent of a competitive swimmer, your main responsibility is to provide a caring
environment for your swimmer. This support will encourage your swimmer to feel good
about his or her interest in competitive age-group swimming. Show your support by ensuring
your swimmer’s attendance at practices and swim meets.

Parents are not participants on their child’s team but contribute to the success experienced
by the swimmer and his or her team. Parents serve as role models, and children often
emulate their attitudes. Strive to be a positive role model. Most important, show good
sportsmanship at all times toward coaches, officials, opponents, and teammates.

Be enthusiastic, but remember that your child is the swimmer. Swimmers need to establish
realistic goals. Parents should not impose their own standards. It is far better to set goals of
improvement than goals of winning.

                         Nutrition (from USA Swimming's website)

Fueling your stroke:

Six 200’s descending on five minutes. Twenty-five 50’s on :58. Whatever your “favorite,”
every set during every workout and dryland session requires energy.

Nutrients are the “chemicals” that supply the body with energy. Carbohydrate, protein and
fat supply energy in the form of calories. These are your “Energy-Yielding Nutrients.”
Vitamins, Minerals and Water don’t supply energy in the form of calories, but their presence
is required in order for the body to access the energy provided by carbohydrate, protein and
fat.

During exercise, the body gets its energy primarily from carbohydrate and fat. It likes to save
protein for other things (building and repairing muscle tissue, hormones and red blood cells,


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
19 of 23                                                                       September 2010
and supporting the immune system). The only time the body uses protein as an energy
source during exercise is when carbohydrate and fat are not present in sufficient quantities.
This happens when the total caloric intake is too low over a period of months, and or the
bout of exercise is so long that the body’s accessible sources of carbohydrate and protein
become exhausted. Neither of these scenarios is desirable for swimmers.

Think about money. When you have lots of it, you don’t mind paying full price for things. But
when money is scarce, or there is just too much you have to buy, you look for bargains.
You’re not being cheap, just thrifty. Simplified to some extent, your body knows how to shop.

Now instead of dollars, think of your currency as oxygen. When swimming is “easy,” say
during warm-up or your easiest sets, there is plenty of oxygen available to support the
exercise. The body perceives itself as “rich” and doesn’t mind splurging on fat (1 gram of fat
costs 9 oxygens). In fact, it automatically does so because it knows it might need
carbohydrate at a later time.

When exercise is hard (we’re talking tough sets, definitely your hardest sets), oxygen is not
plentiful. In fact, the body needs every bit it can get to support the exercise, but even that is
often not enough, and the body is forced to derive energy in ways that do not require oxygen
(i.e. anaerobic metabolism). In this situation, the body perceives itself as very “poor” and
becomes very thrifty with its “purchase” if fuel. Since carbohydrate costs less than fat (1
gram of carbohydrate costs 4 oxygens), the body chooses to rely primarily on carbohydrate
for its energy.

Keep in mind that this entire fuel burning process is never a case of “all or none.” In other
words, the body is always using some combination of carbohydrate and fat, but the
intensity of the exercise dictates which fuel source will be the dominant one. When
swimmering is easiest, fat is the primary fuel source. When swimming is toughest,
carbohydrate is the primary fuel source. When swimming is about 50% of maximum effort,
carbohydrate and fat contribute about equally.

Let’s face it – the majority of workouts are hard. Above 50% for certain. If you consider the
typical swim workout, it’s pretty safe to say that the primary fuel source for swimmers is
carbohydrate.

Eat Colorful Foods!

What are the first three foods that come to mind when we say “carbohydrate?”

1. Pasta
2. Rice
3. Bread



“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
20 of 23                                                                       September 2010
Each if these is excellent. But what do they have in common? They’re all white!

One of the most overlooked sources of carbohydrate is fruit. Yes, FRUIT. Fresh, canned,
frozen, dried or juiced. No matter how you look at it, fruit is an excellent source of
carbohydrate. Not only does fruit provide carbohydrate in the form of natural sugars (versus
refined sugar), the bright colors of fruits indicate that they are also excellent sources of
vitamins and minerals, including a sub-group called anti-oxidants.

You might recall that exercise is the stimulus that leads to training adaptations. And that
adaptations to training occur ONLY is you give the body the right kinds of fuels during
periods of rest.

Well, one of the side effects of exercise is the generation of “free radicals.” Free radicals are
molecules that can actually cause damage to muscle tissue above and beyond the damage
caused by exercise. The damage caused by exercise is normal. It serves as part of the
stimulus for training adaptation to take place. But damage caused by free radicals is NOT a
desired part of the training process. Damage caused by free radicals (aka “scavengers”)
circulating in the bloodstream after workout can continue well into the recovery period. This
is when the body is supposed to be adapting!

Anti-oxidants “absorb” free radicals, neutralizing their effect in the body before their damage
to muscle tissue can amount to much. A diet consistently rich in fruits (and other colorful
foods, such as VEGETABLES) is apt to keep the body consistently supplied with anti-
oxidants, which will assist the body in keeping free radical formation to a minimum. This a
good reason to eat lots of colorful foods during the recovery time between workouts.

Colorful foods include, but are not limited to:

Apples, Strawberries, Blueberries, Bananas, Oranges, Kiwi, Watermelon, Raspberries,
Grapes, Mango, Papaya, Apricots, Red peppers, Broccoli, Corn, Squash, Carrots, Peas,
Green beans, Tomatoes

Colorful foods DO NOT include: Skittles, Jelly Beans, M&Ms, Mike&Ikes, Fruit Loops,

Another good article can be viewed here:

http://www.lehighsports.com/assets/sportsmed/Swimmers.pdf

                                         Volunteering

All parents registering with Nu Wave Swim Club are required to participate in volunteer
support services. There are many options. Throughout the year, we host USA Swimming
meets and need every family’s involvement for success. We also ask that you participate in


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
21 of 23                                                                        September 2010
fund-raising as it occurs. It is the volunteer efforts of individual parents that allow for the
existence of the club.

                                             Officials

All USA Swimming meets have swim officials on deck. These are the people you see
wearing white shirts and shorts. They start the events and also walk up and down the sides
of the pool watching the swimmers. They are all volunteers, trained by and registered with
USA Swimming. Most of them are parents just like you. If you are interested, the procedure
for becoming an official is simple:

    •   Attend a three-hour training clinic.
    •   Complete a take-home, open book test on USA Swimming rules and regulations.
    •   Perform an apprenticeship with an experienced official for four meets.

Training clinics are usually held each fall. For more information about becoming an official,
please contact any member of the Board.


                                 Grievances and Complaints

As in any large organization involving significant numbers of parents and their children, Nu
Wave cannot always be all things to all people. Although conflicts in our club are few, they
occasionally arise, and we have a protocol for dealing with them.

If you have a complaint about administration of the club, coaching, finances, other
swimmers’ behavior, other parents’ behavior, or other related matters, please contact any
member of the board of directors. Your concern will be addressed by the board of directors
or mediated by a Grievance Committee.

                                Recognition / Awards Banquet

Each year, Nu Wave will recognize individual swimmers within the program, as well as
handing out numerous awards for the younger age group swimmers.

Awards will include (but not limited to):
   Swimmer of the Year (for each age group, calculated by points scored at the State
     short course & long course meet)
   Coaches Award (for each age group, Coaches discretion)
   Academic Excellence Award (one male, one female, for excellence in the classroom)


The Awards Banquet will be held during the end of December or beginning of January each
year.


“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
22 of 23                                                                          September 2010
                                         Time Standards

Knowledge of USA Swimming time standards helps swimmers and their families chart
progress and realize personal goals. They also provide swimmers with an opportunity to find
out how they measure up against other USA Swimming age-group swimmers. They are
available from USA Swimming’s website (www.usswim.org).

State Qualifying Times:    www.louisianaswimming.org (search for ST. Qualifying Times)

Sectional / National Qualifying Times:    posted at www.nolaswimming.com




“The price of success is hard work, dedication to the job at hand, and the determination that
     whether we win or lose, we have applied the best of ourselves to the task at hand.
                                     -Vince Lombardi”
23 of 23                                                                     September 2010

				
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