Senior News—It’s Meet Week!
MEET WEEK!!!!! Our theme this week as we prepare for our first meet of the season and by what we have seen thus far in the practice sessions, excitement is in the air. We are getting in very good training sessions that stay on path with the current training cycle but you can see a keener focus from the swimmers. The coaches look for the swimmers to get up for each race, be aggressive going out, step it up mid race and bring it home strong. We are looking to see how the swimmers respond to the racing both physically and mentally and also see if we need to make any serious adjustment with our training. If the swimmers have been consistently attending practice and putting forth a strong effort every time, then we should come out of this meet with many positive results. Swimmers should not expect to do best times but instead pay attention to race details and execute as best as possible for our first foray into competition. I know I speak for the all of the senior coaches as I say we are excited to get on deck for the meet.
Switching gears, what a terrific turnout at the Parents Social. I know many of you were in attendance and unfortunately we were unable to connect. It is so nice to have the opportunity to chat away from the pool and know that we have a life outside of swimming. Many thanks again to Lisa and Mark Gray for opening up their home to the Water Rat Family.
A shout out thank you to senior team members Aileen Coyne, Emma Fitzsimmons, Elizabeth Loffredo and Will Galle for taking the plunge this past Sunday morning at the WRAT 8 & Under meet helping to line up the swimmers making sure they were in the right heat and lanes. The extra hands on deck helped to contain the chaos.
Nutrition and Hydration: With the change of pace from summer to back to school, everyone’s pace of
life has picked up. I cannot stress the importance of taking care of your body. Getting adequate rest is pivotal but works best when putting high test fuel in your system. It is imperative for swimmers to be proactive first in getting enough fuel into themselves but to do so throughout the day. Have in your school backpack small bags of trail mix, almonds, PB&J, granola bars, etc. Eat in the morning, snack mid-morning, good lunch and most definitely eat something before practice to re-charge before practice. I know this goes without saying but I will anyway, eating all of your vegetables, salad, proteins and milk at dinner cannot be your only source of good nutrition. Work with you parents to plan this out during the week.
As for hydration, we all can be guilty of not getting enough fluids in the body. This past summer I recommend coconut water as it contains higher levels of potassium than bananas and the body absorbs it faster meaning the body re-hydrates quicker. Some swimmers tried this at the championship meets and could tell a difference. I recommend the coconut water be chilled and flavored. Vita Coco Coconut Water is readily available at Stop & Shop. Give it a try.
Morning Practice Sessions: As the world of swimming gets faster, we too must do what needs to be done to be competitive. Morning practice sessions are synonymous with those aspiring for a higher level of excellence. As swimmers get older and the racing events also become longer being in good condition and prepared is integral. Basic common sense yes, however the attendance at morning practice has been less than stellar. We have a committed group of swimmers that have been consistent in attending and it is showing. The Senior I training group is the TOP training group on the team and many need to step it up. I am more than flexible with those that may participate in other sports and being on top of communicating and getting to practice is greatly appreciated. We do not want to be left in the dust.
Citrus Sale: Citrus Sale orders are due Monday, October 31st.
Spinning: We have been able to get some Spinning sessions in when Patty Kondub is available. Sometimes I find out at the last minute and get the word out as quickly as possible. Swimmers are expected to stay for the Spinning session. This offers a tremendous aerobic workout and building of leg power. Swimmers who not staying and not communicating in a reasonable time frame is unacceptable.
Team Apparel: My understanding is that Athletic Shoe Factory – ASF – has contacted those who put in orders for team apparel. Metro Swim Shop still carries the senior team imprinted suit. New team caps have been ordered but it looks as though will not be available for the weekend – or will they? We will have caps at the meet.
Communication: Integral to avoiding any misunderstandings and misperceptions as well to answer any questions and talk about any concerns. I have just gotten a new cell phone and have not yet been able to get my email set up but am set with phone and texting. I can be reached via cellular – which is best – at (203) 209-0198. The office number is (203) 226-8981 ext. 110. Email at either: .(JavaScript must be enabled to view this email address) or .(JavaScript must be enabled to view this email address)
Please make note of the Important Dates Section below.
IMPORTANT DATES: Subject to Change
Saturday, October 29th: Practice is 645-9am. Yes, we have a meet and all Senior I’s should be in attendance as well as Senior II.
Saturday, October 29 & Sunday, October 30: Cheshire IMX Meet at Central Connecticut State University. Warm-up has been changed to 3pm with a 4pm start.
Monday, October 31st: NO AM – Regular Afternoon
Tuesday, November 8th: Blue-Red Meet. Regular afternoon – will end early for intra-squad meet. Controlled chaos at its best.
Saturday, November 12th: Practice is 530-730 due to Freestyle Frenzy Sunday, November 13th: Freestyle Frenzy
Switching gears, what a terrific turnout at the Parents Social. I know many of you were in attendance and unfortunately we were unable to connect. It is so nice to have the opportunity to chat away from the pool and know that we have a life outside of swimming. Many thanks again to Lisa and Mark Gray for opening up their home to the Water Rat Family.
A shout out thank you to senior team members Aileen Coyne, Emma Fitzsimmons, Elizabeth Loffredo and Will Galle for taking the plunge this past Sunday morning at the WRAT 8 & Under meet helping to line up the swimmers making sure they were in the right heat and lanes. The extra hands on deck helped to contain the chaos.
Nutrition and Hydration: With the change of pace from summer to back to school, everyone’s pace of
life has picked up. I cannot stress the importance of taking care of your body. Getting adequate rest is pivotal but works best when putting high test fuel in your system. It is imperative for swimmers to be proactive first in getting enough fuel into themselves but to do so throughout the day. Have in your school backpack small bags of trail mix, almonds, PB&J, granola bars, etc. Eat in the morning, snack mid-morning, good lunch and most definitely eat something before practice to re-charge before practice. I know this goes without saying but I will anyway, eating all of your vegetables, salad, proteins and milk at dinner cannot be your only source of good nutrition. Work with you parents to plan this out during the week.
As for hydration, we all can be guilty of not getting enough fluids in the body. This past summer I recommend coconut water as it contains higher levels of potassium than bananas and the body absorbs it faster meaning the body re-hydrates quicker. Some swimmers tried this at the championship meets and could tell a difference. I recommend the coconut water be chilled and flavored. Vita Coco Coconut Water is readily available at Stop & Shop. Give it a try.
Morning Practice Sessions: As the world of swimming gets faster, we too must do what needs to be done to be competitive. Morning practice sessions are synonymous with those aspiring for a higher level of excellence. As swimmers get older and the racing events also become longer being in good condition and prepared is integral. Basic common sense yes, however the attendance at morning practice has been less than stellar. We have a committed group of swimmers that have been consistent in attending and it is showing. The Senior I training group is the TOP training group on the team and many need to step it up. I am more than flexible with those that may participate in other sports and being on top of communicating and getting to practice is greatly appreciated. We do not want to be left in the dust.
Citrus Sale: Citrus Sale orders are due Monday, October 31st.
Spinning: We have been able to get some Spinning sessions in when Patty Kondub is available. Sometimes I find out at the last minute and get the word out as quickly as possible. Swimmers are expected to stay for the Spinning session. This offers a tremendous aerobic workout and building of leg power. Swimmers who not staying and not communicating in a reasonable time frame is unacceptable.
Team Apparel: My understanding is that Athletic Shoe Factory – ASF – has contacted those who put in orders for team apparel. Metro Swim Shop still carries the senior team imprinted suit. New team caps have been ordered but it looks as though will not be available for the weekend – or will they? We will have caps at the meet.
Communication: Integral to avoiding any misunderstandings and misperceptions as well to answer any questions and talk about any concerns. I have just gotten a new cell phone and have not yet been able to get my email set up but am set with phone and texting. I can be reached via cellular – which is best – at (203) 209-0198. The office number is (203) 226-8981 ext. 110. Email at either: .(JavaScript must be enabled to view this email address) or .(JavaScript must be enabled to view this email address)
Please make note of the Important Dates Section below.
IMPORTANT DATES: Subject to Change
Saturday, October 29th: Practice is 645-9am. Yes, we have a meet and all Senior I’s should be in attendance as well as Senior II.
Saturday, October 29 & Sunday, October 30: Cheshire IMX Meet at Central Connecticut State University. Warm-up has been changed to 3pm with a 4pm start.
Monday, October 31st: NO AM – Regular Afternoon
Tuesday, November 8th: Blue-Red Meet. Regular afternoon – will end early for intra-squad meet. Controlled chaos at its best.
Saturday, November 12th: Practice is 530-730 due to Freestyle Frenzy Sunday, November 13th: Freestyle Frenzy
