Lethbridge Summer Swim Club July 5_ 2009 Newsletter by fdh56iuoui


									                             Lethbridge Summer Swim Club
                             July 5, 2009 Newsletter
                             2009 No. 3

                        Upcoming Events:
                           • July 7 Orca Cup Event (in the Morning)
                           • July 8 Weiner Roast
                           • July 10/11 Southern Alberta Summer Games
                           • July 13 Start of Distance Week
                           • July 15 Team Pursuit
                           • July 17/18 Nanton Swim Meet

Message from the Head Coach: 
Hello once again everyone! I hope everyone is enjoying their summer and their time off 
of school. Much has happened since the last issue of our newsletter! 
The biggest event in June was definitely our Lethbridge Meet. Myself and the rest of the 
coaches were very impressed with how the entire team swam. Having eighty‐eight 
swimmers at the meet was absolutely incredible. Our performances on the relays were 
spectacular. In case you haven't heard, we won Gross Scoring by nearly 1000 points. 
Awesome! We obviously had the most swimmers there, but we ranked third in net 
scoring (total points divided by total swimmers). Once again, thank you to all parents 
who helped out during the day! A special thank you goes to Keith Hopkins, Trina Alford 
and Julie Smith for organizing and running a very successful meet.  
We also had strong showings at Pincher Creek, Taber and Medicine Hat. We were easily 
able to come away with the Gross Trophy at both Pincher Creek and Taber. Although I 
wasn’t at Medicine Hat, I heard that their new format was a lot of fun! I hope they do 
the same next year. 
I would also like to extend a special congratulation to Genna Wright. After qualifying for 
“Winter Club” Long Course A Provinicials, Genna represented the ASSA All Star Team in 
Calgary last weekend. Genna competed very well against swimmers who train all year 
long! Genna finished 9th in the 50‐Meter Butterfly (just over a tenth of a second from 
making the final), and 13th in the 50‐Meter Freestyle. Way to go Genna! I think this is a 
great experience for swimmers and hope to see a few more Orcas there next year! 
Attendance throughout May and June at both practices and meets has definitely 
surpassed my expectations. All four groups usually have a pretty strong and consistent 
presence at the pool. As we now have switched over to Max Bell, I hope that this trend 
continues. We now start an hour earlier (5:00), and I know that swimmers don’t have 
school or as many other activities to worry about! We are on the home stretch to the 
end of the season. Let’s make sure we remain committed! 
Moving on to upcoming events: The Team Pursuit is on Wednesday July 15th. The Team 
Pursuit is a 90‐Minute Continuous Swim, where the swimmers do as many lengths as 
possible. The event will also contribute to Orca Cup Team Scores. Individual prizes will 
be awarded. We will be doing a few more fun events later in the month. Be sure to 
check your calendar! More details through e‐mail are to come! 
We also have three more meets before Regionals: Southern Alberta Summer Games 
(entries were due in May), Nanton and Fort Macleod. I suggest that swimmers attend at 
least one of Nanton and Fort Macleod. This will be an opportunity for a final tune up 
before our Championship Season. Just so you know, relays at Regionals will be made 
according to swimmers’ fastest short free, short fly, backstroke and breaststroke times 
in each age group. 
The mailbox and all other posted information will now be found near our team 
equipment on the Max Bell Pool Deck. 
Notes from the Groups: 
Donkey Kong (Kent) 
It’s July! You know what that means: morning practice! Morning practices run from 
7:30‐8:30 on Tuesday, Wednesday and Thursday for the month of July. Take advantage 
of this extra pool time! We will be doing a lot of technical work on Tuesday and 
Thursday. Wednesday is planned for Water Polo, but if not enough swimmers show up 
we will just do regular laps instead! 
Swimmer of the Month goes to Aidan Godwin. Aidan has been incredibly dedicated and 
his hard work has paid off. His awesome improvements in times at the swim meets do 
not surprise me at all! Keep up the great work Aidan! 
Funky Sea Monkeys (Jenn)  
It’s been a while. Morning swims have started and they are a great opportunity for a 
makeup swim. Morning swims are also a chance I get to work more one on one because 
there are less swimmers. 
One thing I would like to address is swim meet attendance. As a club we have been 
doing really well. However, my group has been making the smallest contribution to 
swim meet numbers. I realize that many of you have very busy lives, but I feel a bit 
ripped off not getting to see your children racing. I am getting paid to help your children 
improve, if there is not enough meet attendance I do not get to do my job properly, and 
your children do not get to see the results the same way as just going to practice. There 
is my little rant. Hope you have all considered Regionals, and hopefully making room for 
provincials as well! This club has the potential to do some great things!  
See you at the pool, enjoy your holidays!  
TNT Turtles (Dwight)  
TNT Turtles 
Hello swim parents, as we get into the better half of the swim season the group has 
shown huge amounts of improvement and are continuing to get better. I am very 
excited to see what will unfold in the next couple of weeks heading into Regionals.  
Next week is summer games and it is going to be super, it will give a chance for kids to 
get 2 chances per day to get best times, and to get up and race for some medals in 
individual events, not just overall. Starting this week we will be hitting the University at 
the Max Bell Pool for the remainder of the summer, that pool is really good for the 
swimmers to be able to see a lot of. Further into this month we are going to start 
working on some relay stuff as well as mastering our turns. Strokes are coming along 
very well and we will be working them very hard as we get ready for August. Medicine 
Hat was a very good opportunity for the swimmers to try something different and I 
heard it was very fun.  
Swimmer of the month for June is Amy Benzie. I encourage attendance at the next 
couple of meets because the swimmers know it’s a race for best times, and for prizes at 
the end of the year, so let’s see how well we can do!!!! See you at the pool... 
Super Swimmers (Heather)  
The Super Swimmers continue to make huge improvements in practice and at the 
meets. We started the season off focusing mainly on freestyle and backstroke but now 
we have started to work more on our butterfly and breastroke. These two strokes are a 
lot harder strokes for the kids to get but we are working very hard and are improving 
The best times keep coming for the super swimmers at each of the meets. After having 
swam at the first few swim meets I think that we have started to get the hang of it. The 
kids are understanding how things work at the meets and are having a lot of fun. 
Congratulation goes out to Charolotte Vanden Elzen for receiving a silver medal at the 
Medicine Hat swim meet this past Saturday. 
The swimmers all swam well at the meet and received many best times. 
An extra congratulation goes out to Dara‐Lynn Boras for achieving the (Super) Swimmer 
of the month! Dara‐Lynn has shown huge improvements in all the strokes and works 
hard at every practice always with a smile on her face. 
Well done Super Swimmers!! 
                            Lethbridge Summer Swim Club 
                               Wednesday, July 8, 2009 
What:            Hot Dog Roast! 
Where:        Popson Park Picnic Shelter (located 4.5 km. south of the University  
              of Lethbridge on University Drive in Popson Park) 
When:          Wednesday, July 8, 2009, right after evening workout (around 7 pm)    
What to Bring:   
‐ Weiners and Buns for your own family 
‐  Weiner roasting sticks (please label) 
‐  Plates, cups and cutlery for your own family 
‐  Your own beverages 
‐  Serving utensils for the item you have brought   to share 
‐  Lawn chairs 
Families with Surnames Beginning with A – L 
‐  Dessert dishes such as fruit plates, squares, cookies, etc. 
Families with Surnames Beginning with M – Z   
‐  Vegetable tray or salad 
Thanks so much to all of you for your very generous donations of food for the LSSC swim 
Once again, we remind families to think large in terms of quantities...our swimmers sure 
can eat!   
Please do not hesitate to contact Kelly Echlin (381‐2738) if you have any questions 
about this event. 
                        ORCA CUP 2009 
                   STANDINGS AFTER EVENT #4 
               Opening  Stupendous       Mini      Scavenger 
                                                                   Overall      Overall  
  Team        Ceremonies  Stations     Olympics      Hunt       
                                                                   Points        Place 
                Points     Points       Points       Points 

Chile Dogs       29          38           45           51           163       Tied ‐ First 

                 28          39           51           45           163       Tied ‐ First 

                 24          37           53           38           152          Third 

                 20          39           36           28           123         Fourth 
Article from:

Water is the most essential ingredient to a healthy life. Water has many important
functions in the body including:

•     Transportation of nutrients / elimination of waste products.
•     Lubricating joints and tissues.
•     Temperature regulation through sweating.
•     Facilitating digestion.

Importance of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for
athletes is essential to comfort, performance and safety. The longer and more intensely
you exercise, the more important it is to drink the right kind of fluids.

Athletes need to stay hydrated for optimal performance. Studies have found that a loss
of two or more percent of one's body weight due to sweating is linked to a drop in blood
volume. When this occurs, the heart works harder to move blood through the
bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat
illness including:

•     Heat Exhaustion
•     Heat Stroke

Causes of Dehydration

•     Inadequate fluid intake
•     Excessive sweating
•     Failure to replace fluid losses during and after exercise
•     Exercising in dry, hot weather
•     Drinking only when thirsty

Hyponatremia - Water Intoxication
Although rare, recreational exercisers are also at risk of drinking too much water and
suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of
the right fluids is critical for performance and safety while exercising.

Adequate Fluid Intake for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of
individuals, it is nearly impossible to provide specific recommendations or guidelines
about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors
including the length and intensity of exercise and other individual differences. There are,
however, two simple methods of estimating adequate hydration:
1.    Monitoring urine volume output and color. A large amount of light colored,
   diluted urine probably means you are hydrated; dark colored, concentrated urine
   probably means you are dehydrated.
2.    Weighing yourself before and after exercise. Any weight lost is likely from
   fluid, so try to drink enough to replenish those losses. Any weight gain could mean
   you are drinking more than you need.

Things that Affect Fluid Loss in Athletes

•       High altitude. Exercising at altitude increases your fluid losses and therefore
     increases you fluid needs.
•       Temperature. Exercising in the heat increases you fluid losses through sweating
     and exercise in the cold can impair you ability to recognize fluid losses and increase
     fluid lost through respiration. In both cases it is important to hydrate.
•       Sweating. Some athletes sweat more than others. If you sweat a lot you are at
     greater risk for dehydration. Again, weigh yourself before and after exercise to judge
     sweat loss.
•       Exercise Duration and Intensity. Exercising for hours (endurance sports)
     means you need to drink more and more frequently to avoid dehydration.

To find the correct balance of fluids for exercise, the American College Of Sports
Medicine suggests that "individuals should develop customized
fluid replacement programs that prevent excessive (greater than 2
percent body weight reductions from baseline body weight)
dehydration. The routine measurement of pre- and post-exercise
body weights is useful for determining sweat rates and customized
fluid replacement programs. Consumption of beverages containing
electrolytes and carbohydrates can help sustain fluid-electrolyte
balance and exercise performance."

According to the Institute of Medicine the need for carbohydrate and electrolytes
replacement during exercise depends on exercise intensity, duration, weather and
individual differences in sweat rates. [They write, "fluid replacement beverages might
contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and
~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte
losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for
exercise over 60-90 minutes. This can also be provided through energy gels, bars, and
other foods.

What about Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intensity for 60
minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the
needed calories required for continuous performance. It's really not necessary to replace
losses of sodium, potassium and other electrolytes during exercise since you're unlikely
to deplete your body's stores of these minerals during normal training. If, however, you
find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or
ultramarathon, for example) you may likely want to add a complex sports drink with
General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most
athletes can use the following guidelines as a starting point, and modify their fluid needs

Hydration Before Exercise

•     Drink about 15-20 fl oz, 2-3 hours before exercise
•     Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

•    Drink 8-10 fl oz every 10-15 min during exercise
•    If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no
    more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

•     Weigh yourself before and after exercise and replace fluid losses.
•     Drink 20-24 fl oz water for every 1 lb lost.
•     Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to
    replenish glycogen stores.

                            Kosuke Kitajima – World Record Holder

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