Lethbridge Summer Swim Club
July 5, 2009 Newsletter
2009 No. 3
• 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)
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
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
Team Ceremonies Stations Olympics Hunt
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
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
• 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
• 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
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