Blue Blog

Positive Affirmations

2010-05-17T21:45:00.001-07:00

Rainbow Classic

2010-02-15T14:44:00.000-08:00

This last weekend I loved the enthusiasm that we swam with. It rubbed off on everyone and we all swam awesome. We had several WEST swimmers that qualified for Age Group Sectionals this past weekend. Madison Pressler in the 100 and 500 Free, Annika Matthews in the 50 Free and 100 Free, Nicole Limberg in the 100 Fly, and Anthony Mikhail in the 100 Free. Peter Hanson had a fantastic swim in his 100 Free dropping nine seconds in his 100 Free to make his first Silver Time. We have the WEST Invite in two weeks, so lets get ready to swim fast.

Eating

2010-01-06T10:37:00.000-08:00

Eat Early and Often to Recover Well

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. When it comes to optimal nutrition, timing really is everything.
In general, following these guidelines for incorporating carbohydrate, protein and fat into your day:

Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.

Eat some carbohydrate before morning practice. Note: This can be in the form of juice.

Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.

Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!

Eat again (something substantial, like a real meal) before 1 hour post-practice has elapsed. This is critical to maximizing recovery!!!!

Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Fail to Succeed...

2009-11-20T15:01:00.002-08:00

From one of history's greatest athletes...

Fail to Succeed...

2009-11-20T15:01:00.000-08:00

From one of history's greatest athletes...

First Breath off the Wall...Faster Freestyle!

2009-11-17T08:39:00.001-08:00

Reach for the Stars!

2009-11-11T12:34:00.000-08:00

“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”
James Cameron

Warm Up/Warm Down...

2009-11-04T09:09:00.000-08:00

Warm-Up Tips
BY DAVID SWENSEN//Doctor of Chiropractic, Certified Strength and Conditioning Specialist

Warm-up. A proper warm-up may do more than just increase body temperature, which makes the muscles more pliable, and brings more blood (and therefore oxygen and nutrients) to the muscles when swimming. It also appears that warming up helps improve the efficiency of the nerves that control your muscles. A study compared a group of swimmers who warmed up by actively swimming (active warm-up) compared to a group that warmed up by using a heated room, hot tub or hot shower (passive warm-up). The active warm-up group performed better than the passive warm-up group during their first event.

What? No warm-up pool? While it is best to actively warm-up for your race, your body will benefit from staying warm if you don’t have access to a warm-up pool. One finding of the study may help you in between events when you have no access to a warm-up pool. The researchers found that there was a greater performance benefit to keeping the body warm in-between events. When there is no warm-up pool, this can be accomplished by taking a warm shower, or just wearing your team warm-ups.

Warm-down. Several research studies have looked at the effects of warming down. Resting after an event by just sitting or lying down is known as passive recovery. Active recovery is when you perform exercise during a recovery period, such as when you swim down after your event. Did you ever wonder how fast you should swim during your warm down? Researchers found that it is better to swim at a faster pace during warm down than to just cruise and splash around. It was found that warming down at a pace that is equivalent to your lactate threshold will help you recover more quickly and will result in better performance in your next event. If you don't have a high-tech lab at your pool to figure out how fast you have to swim to reach your lactate threshold, a good estimate of your lactate threshold would be to swim at the fastest pace which you could steadily hold for an hour.

Breaststroke Pullout

2009-10-31T03:36:00.000-07:00

Breaststroke Pullout

BY Kelsey Savage Hays The breaststroke pullout, or the underwater stroke that begins a lap of breaststroke, is a key factor to any breaststroke event, especially longer ones.

“In a 200 yard breaststroke, pullouts make up 40% of the race,” said coach Pat Murphy, head coach and owner of the Chattahochee Gold Swim Teamd. “It’s really important for swimmers to be able to hold their breath and complete strong pullouts off every wall.”

For weak breaststrokers, mastering the pullout can immediately improve their races.

Since pullouts are made up of three separate steps (the glide, where body position is key; the pull, which mimics butterfly’s underwater movement; and the kick, the most powerful part), Murphy teaches a progression drill to swimmers hoping to improve their pullouts.

Step 1 Starting with just a push and glide, swimmers see how far they can get off the wall while maintaining a tight streamline, with their necks aligned and abdomens taut. Toes should be pointed and feet together. While pushing off the wall, swimmers should aim to move forward in a straight line – deep enough underwater to comfortably complete the pullout, but not diagonally towards the bottom of the pool. After practicing a few push-offs, swimmers can begin to add the arm pull, gliding off the wall with a tight streamline and using their arms just before they have lost momentum from their push. The arm movement for breaststroke pullouts is the same movement used in the butterfly. During their pull, as their hands pass by their shoulders and chest, swimmers do a quick butterfly kick.

Step 2 After mastering the pulling movement, swimmers are ready to add a kick and complete their pullout. Murphy sees many swimmers rushing to get the kick and recovery finished in order to get to the surface and breathe, a mistake that lessens the impact of their kick, which should be the most powerful part of the pullout and needs to be strong and unrushed. After pulling their arms down to their waist and completing a butterfly kick, swimmers do a frog kick, making sure their feet are turned out, and then push back completely. Simultaneously, their hands sneak along their body and their heads remain in line with the rest of their body until their hands are in front of the face and beginning the first above-water stroke.

Step 3 For the last step of the drill, Murphy has his swimmers dive from blocks into the water and then do one full pullout, coming up wherever they are in the pool when finished. Swimmers should also practice doing a pullout and breaking the surface of the water sprinting. Murphy emphasizes that it shouldn’t take several strokes to get into a race-rhythm; the first stroke after breaking the water sets the rhythm for the rest of the race.

October Challenge

2009-10-20T12:13:00.000-07:00

The second meet of the season was a great success. I think you should all give yourselves a big pat on the back. With a very high number of best times, and new PNS times, it was a very successful. Get ready for some great practices and even better meets

Hydration

2009-10-15T07:38:00.000-07:00

Stay Hydrated

BY KATHLEEN WOOLF, PhD, RD//Correspondent As a swimmer, you spend your workouts surrounded by water. Surprisingly, swimmers are at increased risk of dehydration. Adequate fluid is needed inside your body to function as a coolant. Consume fluids before, during and after exercise to ensure success in the pool. Follow these guidelines to ensure that you are always well-hydrated.

HOW MUCH AND WHEN?
·         Drink at least 2 cups (16 ounces) of fluid, preferably water, about two hours before exercise. Fifteen minutes before exercise, drink one-half to a cup of water.
·         During exercise, drink about 6-12 ounces every 15-20 minutes. An average “gulp” is about one ounce. When your workouts are less than an hour, plain water will keep you hydrated. When your workouts are more than an hour, consume a sports beverage that contains fluid, carbs and electrolytes. Soda and fruit juices should not be consumed because they contain too many carbs for hydration during exercise and may lead to stomach discomfort.
·         After exercise, replace fluids as quickly a possible. For every pound of body weight lost during a workout, drink three cups of fluid.
·         Drink fluids at regular intervals throughout the day.

HOW DO I MONITOR HYDRATION?
·         Check your urine color first thing in the morning. When well-hydrated, urine is pale yellow and does not have a strong odor.   Dark yellow, infrequent urine suggests dehydration.
·         Don’t rely on thirst. Instead, drink before you feel thirsty. If you are thirsty, it is too late.

ENERGY DRINKS: NOT A GOOD CHOICE!
Energy drinks are popular among teenagers and young adults. They are marketed as a quick way to boost mental energy and improve performance. These beverages are NOT appropriate for fluid replacement during exercise. They are full of caffeine and other stimulants that may make you feel jittery and lead to dehydration. They also contain too many carbs to be used for fluid replacement and may lead to stomach distress if consumed too close to the beginning of exercise.

Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutritionist Dietetic Practice Group, and the American College of Sports Medicine. She is an assistant professor in the Department of Nutrition at Arizona State University.

Pasta PIg Out!

2009-10-08T13:48:00.000-07:00

Get ready to swim FAST at our

First Challenge Meet of the Season

Pre-Meet Pasta Pig Out!!

FRIDAY – OCTOBER 16TH

5:30 PM - 8:00 PM

WEST Swimmers & Families Invited to attend!

Questions?

Contact Elaine … LarryLaurent@Verizon.net

October Meets!

2009-09-24T11:16:00.000-07:00

Our first swim meets are coming up!

All WEST Swimmers are automatically entered in the meets unless we receive a non-participation form for a meet.

First up is our White vs. Blue dual meet where our WEST team is divided into two teams for camaraderie, competition, fun and pizza!
This is on Sunday October 4th at 1 PM:
http://westcoastaquatics.us/stuff/Oct4_WhitevsBlue.pdf (Download meet info here)

If you can not make this meet, please download and fill out this Non-participation form by Tuesday September 29 (you will be charged the meet fee if we do not receive this form on time): http://westcoastaquatics.us/stuff/NP_Oct4_WhitevsBlue.pdf

Our regular meet for October is the October Challenge at Mary Wayte Pool on Mercer Island the 17-18.
Swimmers 10 & older should try to attend both Saturday and Sunday to get the full meet experience and variety of events.
All 8 & under swimmers should attend on Sunday afternoon since there will be 25’s of each stroke and 8 & under specific events.
9-10 year olds should attend at least on Saturday morning since there will be 50’s of each stroke for that age group.

Download meet information here:
http://westcoastaquatics.us/stuff/Oct17-18_OctChallenge.pdf

If you are unable to attend one or both days of the October Challenge meet, please download and fill out this Non-Participation form by Tuesday September 29 (you will be charged the meet fee if we do not receive this form on time): http://westcoastaquatics.us/stuff/NP_Oct17-18_challenge.pdf

Please note, once we mail in our check to the meet host, we are unable to get a refund. This means if your plans change, a swimmer gets sick, etc. we can not refund your meet fees.
We enter meets as early as possible since many meets fill up quickly. Meet entries are finalized and mailed in within a day or two of the due date listed on the Non-participation forms.
If you do not enter a meet and your plans change, it may be possible to enter the meet on the day of the meet by paying a “deck entry surcharge”. Please discuss with your coach if this situation occurs.

Thank you!!

Peter

Fairshare Meetings

2009-09-20T15:31:00.000-07:00

Tues Sept 22nd
6-6:45pm White ll & Green ll
7-7:45pm Age Group

Make Up Meeting - Tues Sept 29th
7-7:45pm All Groups

Dynamic Stretching

2009-09-15T07:02:00.000-07:00

Everyone should become familiar with these:

http://www.swimnetwork.com/videos/v/20090601/the_dryland_workout__dynamic_stretches_to_get_you_loose-16644.html

Having Fun Under Fire!

2009-08-31T14:51:00.000-07:00

Read Me...

Buy Stuff, Earn Money for WEST

2009-07-01T20:04:00.000-07:00

Shop Now to Support
West Coast Aquatics

The Journey

2009-06-21T12:11:00.000-07:00

"Success is a journey not a destination. The doing is usually more important than the outcome. Not everyone can be Number 1."
-- Arthur Robert Ashe, Jr.

F is for Fear

2009-06-11T11:24:00.000-07:00

F is for Fear

BY AIMEE KIMBALL, PhD//Special Correspondent
One of the worst four-letter words in an athletes’ everyday vocabulary is “fear.” It is an emotion that most athletes don’t admit to, yet when experienced, is constantly influencing their behaviors. This article will focus on rational and irrational fears, how to accept them and keep them from influencing your performance.

Slaying the Big Bad Wolf
I have yet to meet an athlete who isn’t afraid of something. While a fear of spiders isn’t going to keep most athletes from performing their best, a fear of failure may. If you have a fear that is hindering you from performing your best, you have to examine the source of this fear.

Common sport-related fears are:
Letting down/disappointing others
Making a mistake
Having a bad race
Getting yelled at
Not living up to your potential
Getting hurt
Not being as good as you/others thought
Pain

If you can relate to any of these, take a deep breath, because it’s OK. It’s not all bad when you are afraid of something. It’s how you deal with it that counts.

First, write down the fears that you have and determine whether or not they are realistic. If you have an unrealistic fear, it’s important to remind yourself that it’s not likely to happen. Be logical with yourself, “Come on. I’m being silly. My parents will not be disappointed in me if I have a bad race.”

Second, if there is a level of honest concern (i.e., your coach will never put you in the event again if you mess up) then you have to accept this reality. Nine times out of 10, the more you focus on NOT messing up to avoid the reality, the more likely you are to mess up. If there is a realistic reason you are afraid to swim poorly, then focus on what you need to do to swim well, rather than what you are trying to avoid.

For example, the conversation you’d have with yourself would go something like this:

Negative You: The relay is counting on me. I can’t have a bad race or we’ll lose.

Positive You: Yes, the team does count on me, but I’m pretty good, so I’m more likely to swim well than to have a bad race. I just need to get a good start, have smooth turns, and really kick strong. I’ve done it in practice. I can do it now.

Third, have a routine. When athletes don’t have something they do consistently, there is a greater chance that something is going to feel off or that uncertainty will creep in. By having a routine that you do before every competition — a routine that does not change depending on how your last meet went — you provide yourself with a level of comfort. That is, when you always put your goggles on first or you listen to “Eye of the Tiger” right before you take the block, you feel more in control of your mind and body, the experience feels more familiar, and you will be calmer—all things necessary in keeping those worries at bay.

Swim Your Best Race
When favored to win, athletes who are not mentally tough fear losing and compete that way. They are tentative and don’t do their best. When expected to lose, athletes often do better because they are focusing on causing an upset or because they are more relaxed since they have nothing to lose. If you find you fit into either category, remember who you swim should not determine how you swim. When you swim well against good opponents, you can swim well against lesser opponents. The mindset you have when you swim your best should be the mindset you have against every opponent.

Swim to Win
Fear of the unknown comes because we’re thinking ahead. Stay in the moment and don’t worry so much about negative outcomes. You are out there to do your best, so swim like it. If you swim to win, your focus is on swimming your best and making the most of each stroke. If you’re swimming not to lose, you’re thinking of swimming poorly and the “what-ifs” often get the better of you. Thoughts of losing lead to anxiety, thoughts of swimming well lead to confidence. Which mindset would you rather have?

Choose to be a warrior, not a worrier.

Make it Great!

About Aimee C. Kimball, PhD

2009-2010 Meet Schedule

2009-06-01T07:47:00.000-07:00

Here is a link to next year’s meet schedule. I’m still working out some possibilities but it is generally the way it will be.
http://westcoastaquatics.us/team/meets/2009-10.html

Enjoy!

Breaststroke: Underwater Pull Out/Down

2009-05-06T09:46:00.000-07:00

Silly Head Games

2009-05-04T13:02:00.000-07:00

Mental Toughness...In one Other's Words...

2009-05-01T11:00:00.000-07:00

Reminders about Mental Toughness

BY LENNY WIERSMA, Ph.D. To reach your goals, you’ll need to learn to deal with stress and keep a healthy perspective. Below is a list of five short reminders about mental toughness that every swimmer should follow:

You have to be in control of yourself before you are in control of your performance. Take deep breaths, slow down the thoughts racing through your head and smile.
Allow yourself room to fail. Remind yourself that taking a chance and failing is better than not having the guts to fight in the first place.
Swimming your best when you feel good is easy. Swimming your best when you are tired, scared or sick: now that’s an athlete. Remember, it’s not how you feel. It’s how you act. You don’t always have to be confident, but you should always act like it.
Last year, a 44-year old man ran 50 marathons in 50 consecutive days in 50 different states, then turned around and ran from New York to St. Louis, almost 1,300 miles away and the start of the first race. What’s the point? The 200 butterfly won’t kill you.
There’s a big difference between winning and competing. Learning how to compete is a much more useful skill later in life than the dusty trophy you won when you were 12.

Lenny Wiersma is an Associate Professor in the Department of Kinesiology at California State University, Fullerton, and a member of USA Swimming’s High Performance Network in Sport Psychology.

Off to a Great Start!

2009-04-30T15:16:00.000-07:00

Congratulations to all AG swimmers who participated in the Port Orchard Meet! Everyone competed well and looked great! A special pat on the back to those athletes who competed in their first LC meet and those who qualified for PNS Gold times and PNS Champ times! What a great start to our LC season!
Swim-a-Thon was also a big success! Attendance was good and I was impressed with how hard everyone worked during the timed 3000. Make sure you collect your pledge money and turn it into the office as soon as you can!
As the school year begins to wind down, make sure you stay focused on your homework- don't get behind! We need you at the pool working hard to prepare for our LC meets.

Coach Vicki

Swim A Thon!!

2009-04-05T19:22:00.001-07:00

Yes, it is that time of year to fill the WEST coffers... Swim A Thon!!

All WEST swimmers have received Swim A Thon Packets from their coaches and should be well on their way to making this the best year ever for WEST fund raising!

We had a record breaking year last year and have the potential to do even better this year with 30 more swimmers participating!

Donations may be based on a per lap basis (.01, .05, $1.00....) up to 200 lengths in 2 hours on April 25th or a simpler flat offering ($5.00, $10.00, $100.00...).

We are a non-profit so all donations are tax deductible! Be sure to approach your favourite businesses that you frequent, friends, family, strangers in the street, etc...

This is typically the time when all WEST families fulfill or surpass (some do so hugely!) their fund raising requirements (families will be billed the difference for any fund raising below group/team requirements).

Thank you in advance for making this the greatest event ever in the history of WEST!!!