Positive Affirmations

Mon, May 17 2010 09:46 | Permalink


The Rainbow Includes Silver and Gold!!

Tue, Feb 16 2010 11:02 | Permalink
What an awesome job this past weekend by the Blue Group at the Rainbow Invitational Meet!!
Everyone had best times with some as much as 30 seconds or more!
Alexis, Timofey and Edward all achieved Gold times!
Michele, Caroline, Isaac, Andrew N., Emma, Grace and Justine all achieved Silver times to qualify them for long course meets!
Alyssa dropped over 20 seconds in her events and Spencer dropped over 10 seconds!!

I’m very proud of our group...hard work and progress was very obvious last weekend!!

Peter

Eating

Wed, Jan 6 2010 10:37 | Permalink


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.

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Blue Group
Age: 9-12
Practices: 4 per week
Duration: 95 minutes including 70 in water/25 dry land
Dryland: continued development of core based exercises & stretching
Attendance: no requirement but 3-4 sessions suggested each week for maximum progress
Meets: 3 short course (October to March) & 2 long course (April to August) suggested
Goals: refine and develop technique and skills for all 4 competitive strokes, have fun, learn to swim in a group, develop listening skills, develop the focus needed to train for sets like the ones part of the move up to Age Group; have fun
Minimum Requirements: a legal 200 individual medley (continuous non-stop 50 yards of butterfly, backstroke, breaststroke & freestyle); 400 freestyle (continuous non-stop 16 lengths of the pool with side breathing and flip turns).

Summer Schedule 2010