VAST Handbook

Table of Contents

SECTION A -- INTRODUCTION AND TEAM PHILOSOPHY

INTRODUCTION.......................................................................................................................   4

WHY SWIM?............................................................................................................................   4 

Physical Development................................................................................................................  4

Intellectual Competence.............................................................................................................  4

MISSION................................................................................................................................     4

TEAM PHILOSOPHY...................................................................................................................    5

UNITED STATES SWIMMING........................................................................................................    5

SECTION B -- COACHING STAFF AND TEAM STRUCTURE

HEAD COACH..........................................................................................................................   7  

STEVEN PHILLIPS......................................................................................................................   7

COACHES’ RESPONSIBILITIES....................................................................................................... 7

TEAMS.....................................................................................................................................   8

SECTION C -- SWIMMERS’ TRAINING AND RESPONSIBILITIES

WINTER OR SHORT COURSE SEASON TRAINING.............................................................................   9

SUMMER OR LONG COURSE SEASON TRAINING................................................................................ 9

PRACTICE AND ATTENDANCE POLICIES........................................................................................... 9

ILLNESS AND INJURY................................................................................................................    10

SWIMMERS’ TRAINING RESPONSIBILITIES...................................................................................... 10

SECTION D – PARENTS’ SECTION

PARENTS - YOUR ATHLETE NEEDS YOU.......................................................................................... 11

PARENTS’ RESPONSIBILITIES...................................................................................................... 11

COMMUNICATION...................................................................................................................... 12

PROBLEMS WITH THE COACH?..................................................................................................... 12

TEN COMMANDMENTS FOR PARENTS OF ATHLETIC CHILDREN..........................................................   13

BOARD OF DIRECTORS..............................................................................................................  13

Mission statement..................................................................................................................... 13

INSURANCE.............................................................................................................................   14

TEAM UNIFORM........................................................................................................................ 14

SECTION E -- SWIM MEETS

SWIM SEASONS.......................................................................................................................  15

COMPETITION ......................................................................................................................... 15

LEVELS OF ACHIEVEMENT...........................................................................................................  15

TYPES OR LEVELS OF SWIM MEETS............................................................................................... 15

MEET SCHEDULE.......................................................................................................................  16

PHILOSOPHY OF COMPETITION.................................................................................................... 17

EVERYTHING YOU ALWAYS WANTED TO KNOW ABOUT SWIM MEETS.................................................. 17

Before the Meet Starts.............................................................................................................   17

Meet Starts................................................................................................................................. 

What Happens If Your Child has a Disappointing Swim................................................................... 35

What To Take To The Meet..........................................................................................................

Special Parent’s Note

CHAMPIONSHIP MEETS............................................................................................................... 36

Policy.....................................................................................................................................   36

Prelims & Finals Meet Format....................................................................................................... 37
 

Circle Seeding..........................................................................................................................   38

Awards & Placings.....................................................................................................................   38

Receiving Awards in Public........................................................................................................... 38

OUT OF TOWN MEETS................................................................................................................   38

TEAM TRAVEL POLICY................................................................................................................  39

SECTION F -- NUTRITION

NUTRITION............................................................................................................................   40
 

During Training.......................................................................................................................   40

Pre-event Nutrition..................................................................................................................   40

Nutrition During Competition......................................................................................................   40

Nutrition After Competition........................................................................................................   40
 

FOOD CHOICES......................................................................................................................   40

Fast Food Nutrition.................................................................................................................... 41

Menu Adjectives......................................................................................................................   41

Restaurant Choices..................................................................................................................   41

Fast Food Choices...................................................................................................................   42

Nutrition Do’s & Don’ts.............................................................................................................   43

SECTION G -- RECOGNITION AND AWARDS

NATIONAL TEAM....................................................................................................................... 44

STATE TEAM............................................................................................................................ 45

APPENDIX SECTION

A: Glossary of terms

B: VAST bylaws

SECTION A

 INTRODUCTION

The purpose of this handbook is two-fold: to explain to new members just what the Valley Area Swim Team (VAST) is and to outline various policies which apply to all swimmers. It should be read by all families so that they may become familiar with important facts and rules of the club. VAST is a non-profit organization and is privately financed and supported by the families of the VAST swimmers.

WHY SWIM?  

The United States Swimming (USS) age group swimming program is America’s largest program of guided fitness activity for children. Age group swimming builds a strong foundation for a lifetime of good health by teaching healthy fitness habits.

Physical Development . Swimming is considered the ideal activity for developing muscular and skeletal growth by many physicians and pediatrici­ans. Why do doctors like it so much?

·          Swimming develops high quality aerobic endurance, the most important key to physical fitness. In other sports, an hour of practice may yield as little as 10 minutes of meaningful exercise. Age group swimming teams use every precious minute of practice time to develop fitness and teach skills.

·          Swimming does a better job in proportional muscular development by using all the body’s major muscle groups. No other sport does this as well.

·          Swimming enhances children’s natural flexibility at a time when they ordinarily begin to lose it by exercising all of their major joints through a full range of motion.

·          Swimming helps develop superior coordination because it requires combinations of complex movements of all parts of the body to enhance harmonious muscle function, grace, and fluidity of movement.

·          Swimming is the most injury-free of all children’s sports.

·          Swimming is a sport that builds kids’ fitness and enjoyment for life.  Participants in Master’s Swimming programs are still training and racing well into their 80’s.

Intellectual Competence. In addition to physical development, children can develop greater intellectual competence by participating in a guided program of physical activity. Learning and using swimming skills engages the thinking processes. As they learn new techniques, children must develop and plan movement sequences. They improve by exploring new ideas. They learn that greater progress results from using their creative talents. Self-expression can be just as much physical as intellectual. Finally their accomplishments in learning and using new skills contribute to a stronger self image.

VAST’S MISSION                 

When young people become members of VAST they learn the values of sportsmanship and team work. Swimming, through VAST, provides physical, emotional and intellectual skills that will last a lifetime. VAST’s mission statement is as follows.

VAST is a competitive swim program which exists to develop camaraderie, self-esteem, encourage physical fitness, personal accountability, self-discipline, goal setting, and promote excellence, so that young people can mature into valuable contributors to society. Excellence in this sense represents the achievement of that level at which you know that you have done your utmost to become the best you are capable of becoming.

TEAM PHILOSOPHY

The team philosophy is encompassed in the words COURAGE, PERSEVERANCE, and LOYALITY. 

·          COURAGE is the willingness to accept risk(s) and endure failings. Courage does not exist unless there is a situation that presents the opportunity for success. We encourage our athletes to embrace these opportunities and not fear the outcome. 

·          PERSEVERANCE is the backbone of success in any endeavor in life. One cannot succeed at the highest levels without enduring some set-backs. These difficult times can create a lack of faith, low self-esteem, and an obvious drop in enthusiasm. Perseverance is the quality that transcends these difficult times. It allows the individual to find the true strength of their character.

·          LOYALTY means more than courage and perseverance put together. Loyalty to your team, your teammates, and your coaches embedded in a team structure that surrounds you can lead to the accomplishment of truly great challenges.

VAST believes that COURAGE, PERSEVERANCE & LOYALTY developed through swimming will prepare the individual for the challenges they will face in life.

UNITED STATES SWIMMING         

United States Swimming (USS) is the National Governing Body for amateur competitive swimming in the United States. At its headquarters office, located at the Olympic Training Center in Colorado Springs, Colorado, USS staff interact with 59 Local Swimming Committees (LSCs), athletes, coaches and volunteers at all levels to provide a variety of services to 220,000 registered athletes, 20,000 non-athletes and 2,500 swim clubs.

USS was conceived in 1978 with the passage of the Amateur Sports Act which decreed that all Olympic sports would be administered independently. Prior to this Act, USS was the Competitive Swimming Committee of the Amateur Athletic Union (AAU) located in Indianapolis, Indiana. USS headquarters were moved to Colorado Springs in 1981.

Today, with its headquarters at the Olympic Training Center in Colorado Springs, Colorado, U.S. Swimming is a Group A member of the United States Olympic Committee. Independent and a model for all amateur sport national governing bodies, U.S. Swimming is in the vanguard of the Olympic movement around the world.

As the National Governing Body for the sport, USS is charged with the responsibility to formulate rules, conduct national championships, disseminate safety and sports medicine information, select competitors to represent this country in international competition, and insure the development of its member clubs and age group swimmers.

USS hosts three major swimming meets each year, Spring and Summer National Championships and the US Open. Additionally, USS holds four Speedo/Junior National Championship meets each year, two long course (50 meter pools) and two short course (25 yard pools).

Sixty-six percent (66%) of the revenues of the USS budget come from registration dues from athletes and membership fees from non-athletes and clubs. Without the support of its membership, USS could not offer quality programs to its members. The remaining revenues are generated through corporate sponsorship, United States Olympic Committee development funds, event income, publications and promotional merchandise.

Year-round athletes pay an annual registration fee. Athletes receive a membership card (held by VAST) and have both liability and secondary medical insurance coverage.

VAST is a club member of USS by paying the national fee of $100.00. Membership benefits include USS Rules and Regulations, membership certificate and certificate of insurance. Clubs joining USS have liability insurance coverage for approved insured activities.

USS is the ruling body of sanctioned swimming meets in the United States. USS meets are designed to protect the swimmer, provide fair and equitable conditions of competition, and promote uniformity in the sport so that no swimmer obtains an unfair advantage over another.

Coaches’ and athletes’ education play an important role in USS. Programs such as the successful Coaches College, presenting the most current coaching and scientific literature, assist coaches in their efforts to provide optimal training conditions for their athletes.

USS National Headquarters strives to educate and inform its membership through continued communication. Once a year USS publishes an updated version of the USS Rules and Regulations, the final word in technical swimming rules. Splash is a bi-monthly publication providing current and timely information of interest to all USS members. Lanelines, the USS coaches’ newsletter, is also included in Splash.

The USS Headquarters provides a variety of services and programs for its membership. Some of the additional services provided by USS are fund-raising activities, sports medicine programs, video resources and general information about swimming related activities. USS staff members are available to assist in answering questions or providing additional information about United States Swimming. For information or assistance, contact:

USS National Headquarters

One Olympic Plaza

Colorado Springs, CO 80909-5770

(719) 578-4578

SECTION B

COACHING STAFF AND TEAM STRUCTURE

Nothing has a greater influence on the quality of children’s sports than the excellence of the coach. The VAST staff consists of full and part-time, professionally trained coaches. As member coaches in the American Swimming Coaches Association, they have access to the most comprehensive training and certification program for youth coaches of any sport in the United States. Certified coaches in U.S. Swimming programs possess training and experience in the physiology and psychology of adolescent development. Our coaching staff provides the assurances that the time your children spend in swimming will be quality time.

HEAD COACH

Steven Phillips   Steven Phillips is the Head Coach. He became the full-time Head Coach on August 1, 2008. The coaching philosophy of the entire team comes under Steven’s direction and is instrumental in determining the philosophy of the entire team. Steven has coached college and age-group swim teams for over 16 years.

COACHES’ RESPONSIBILITIES      The coaches’ job is to supervise the entire competitive swim program. The VAST coaching staff is dedicated to providing a program for youngsters that will enable them to learn the value of striving to improve oneself "to be the best you can be." Therefore, the coaches must be in total control in matters affecting training and competition.

1.     The coaches are responsible for placing youngsters in practice groups. This is based on the age and ability level of each individual. When it is in the best interest of a swimmer, he/ she will be placed in a more challenging training group by the coach.

2.     Sole responsibility for stroke instruction and the training regimen rests with the VAST coaching staff. Each group’s practices are based on sound scientific principles and are geared to the specific goals of that group.

3.     The coaching staff will make the final decision concerning which meets VAST swimmers may attend. The coaching staff also makes the final decision concerning which events a swimmer will swim.

4.     At meets, the coaching staff will conduct and supervise warm-up procedures for the team. Before and after each race, the coaches will offer constructive criticism regarding the swimmers’ performance. (It is the parent’s job to offer love and understanding regardless of their youngster’s performance)

5.     The building of a relay team is the sole responsibility of the coaching staff.

The coaching staff is constantly updating and improving the VAST program. It is the swimmers’ and parents’ responsibility to make the most out of the excellent opportunity this program provides for success in swimming.

TEAM LEVELS

VAST uses a "progressive" age group program designed to develop the child physically, mentally and emotionally in a systematic fashion. A well-defined, long-term approach of gradually increasing degrees of commitment is essential to reach peak performance levels during a swimmer’s physiological prime. The emphasis in the early stages of participation must be placed on developing technical skills and a love for the sport. In the later years, a more demanding physical and psychological challenge must be introduced to the training program. In this respect, "too much too soon" is more often the cause of failure to achieve maximum potential in senior swimming than in the reverse situation.

In addition to emphasizing long-term rather than short-term results, it is also important that we establish training groups of swimmers who are compatible in respect to abilities, commitment levels and goals. Unfortunately, this is not always the most convenient approach to take, but it is always the most productive.

At each level, the goals and objectives are specific and directed toward meeting the needs of the swimmer. The long term goal of overall excellence is always in mind. Because each child is different, he/she progresses at his/her own rate. The coaching staff recognizes this fact by making team assignments based on a swimmer’s physical, mental, and emotional level of development.

Teams. We structure “teams” like a pyramid. There is more intensive training that fewer people receive as they progress up.

SECTION C

TRAINING SEASONS AND RESPONSIBILITIES

Training sessions are the most important aspect of competitive swimming.  Consistent training is needed to progress through the classes of swimmers.  Training schedules are designed to provide only slightly more time than is required for a swimmer to accomplish their goals.  Therefore it is important that each swimmer attends as many practices as possible in order to derive the full benefits of the program. Pool availability is our most limiting factor.  Don’t waste it.
 

Winter or Short Course               

The team trains in two locations during the short course season. Most of the younger teams train at the Westover pool which has a bubble over it during the winter months. VAST rents this space at considerable expense to the team. The Delta & Seal teams also train at the RMH wellness center. VAST pays no fee to use this facility. Each swimmer who trains there must be a member. We also use this facility for our weight training.
 

Summer or Long Course

In the summer the team trains at the Westover Pool.  It is a 50 meter pool, which is used from 7:00 to 9:15 AM

PRACTICE AND ATTENDANCE POLICIES

                                                The following guidelines are to inform parents and swimmers of the coaches policies regarding practice.  These policies have been developed over many years and are designed to provide the best possible practice environment for all.

1.     Each training group has specific attendance suggestions appropriate for the objectives of that group. As a general rule, the least possible interruption in the training schedule will produce the greatest amount of success. The club does, however, encourage younger swimmers to participate in other activities in addition to swimming. The expectation level of the coaches to attend practices increases as swimmers move to higher groups.

2.     For the swimmers’ protection, they should arrive at the pool no earlier than 15 minutes prior to their workout time.  They should also be picked up no later than 10 minutes after their practice is over. Swimmers should be ready to swim five minutes prior to the start of their practice.

3.     In case a swimmer is late for practice, it is our hope that the parents will send a note with the child explaining the reason for tardiness.

4.     Swimmers should plan to stay the entire practice. The last part of practice is very often the most important. There are also announcements made at the end of each practice. In the event that your child needs to be dismissed early from practice, a note from the parent for early dismissal is appreciated.

5.     Occasionally, most of a practice group may be attending a meet. When this is the case parents will be notified of a practice change or cancellation. The primary form of communication is the VAST email listserv.

6.     Swimmers are to enter the building at the pool doors and go directly to the pool area. A swimmer found in any other part of the building could damage our relationship with the facilities’ supervisors.

7.     While on facility ground, the swimmers are the responsibility of the coaching staff.

a.     During practice sessions, swimmers are never to leave the pool area without a coach’s permission.

b.     If any swimmer needs to complete homework before practice or leave practice early to do homework, he/she must do their homework on the pool deck so the coaches will know where he/she is located.

8.     The club (both swimmers and parents) has an obligation to act as guests while in the facilities. Every member of the club needs to do everything possible to respect this privilege. Any damages to facility property may result in financial liability of the swimmers and parents. Any damage may also result in the swimmer being asked to leave the team.

9.     Parents are not allowed on the pool deck during practice unless it is an emergency. Parents should not try to communicate with swimmers during practice. This is not only distracting to the swimmer, but can also be distracting to the entire team and the coach.

10.   In the summer, parents may not observe outdoor practice from the deck. We ask that parents wait outside to pick up their swimmers.

ILLNESS AND INJURY

Whenever possible, the coach should be informed of an illness or injury. Regardless of how serious or trivial it may appear.

SWIMMERS TRAINING RESPONSIBILITIES

As a swimmer’s level of swimming ability increases so does his/her responsibility.  The program is designed to encourage all swimmers to be Senior Swimming bound.  As swimmers improve they make a deep commitment that requires great effort on all parts. A swimmer has responsibilities to the team, the coach, his/her parents, and most importantly to themselves. Swimmers need to prepare themselves for a 100% effort each time they come to practice.

Some swimmers will be required to bring specified training accessories (i.e., paddles, flippers, etc.) to workouts. It is the swimmer’s responsibility to make sure these items are properly adjusted and that spares are readily available. Equipment adjustment and repair will not be accepted as an excuse to miss part of a training session.

SECTION D

PARENTS’ SECTION

PARENTS, YOUR ATHLETE NEEDS YOU

To have a successful program there must be understanding and cooperation among parents, swimmers, and coaches. The progress your youngster makes depends to a great extent on this triangular relationship. It is with this in mind that we ask you to consider this section as you join VAST and reacquaint yourself with this section if you are a returning VAST parent.

You have done a great deal to raise your child. You create the environment in which they are growing up. Your child is a product of your values, the structure you have provided, and the model you have been. Human nature, however, is such that a parent loses some of his/her ability to remain detached and objective in matters concerning his/hers children’s athletics. The following guidelines will help you keep your child’s development in the proper perspective and help your child reach his/her full potential as an athlete.
 

The coach is the Coach! We want your swimmer to relate to his or her coach as soon as possible concerning swimming matters. This relationship between coach and swimmer produces the best results. When parents interfere with opinions as to how the swimmer should swim or train, it causes considerable, and oftentimes insurmountable, confusion as to whom the swimmer should listen. If you have a problem, concern, or complaint, please contact the coach.

Best kind of parent. The coach’s job is to motivate and constructively criticize the swimmer’s performance. It is the parent’s job to supply the love, recognition, and encouragement necessary to make the child work harder in practice, which in turn gives him/her the confidence to perform well in competition.

Ten and Unders . Ten and Unders are the most inconsistent swimmers and this can be frustrating for parents, coaches, and the swimmer alike! Parents and coaches must be patient and permit these youngsters to learn to love the sport. When a young swimmer first joins VAST, there may be a brief period in which he/she appears to slow down. This is a result of the added concentration on stroke technique, but this will soon lead to much faster swims for the individual.

Not every time. Even the very best swimmer will have meets where they do not do their best times. These "plateaus" are a normal part of swimming. Over the course of a season, times should improve. Please be supportive of all meets regardless of performance. The older swimmers may have only two or three meets a year for which they will be rested and tapered.

Swimmers are expected to keep an optimum body weight and percent of body fat. Physiologists have found that female swimmers should be 10-18% and males should maintain 4-12% body fat for optimum performance. Parents should contribute to the education of proper nutrition and eating habits (see the section on Nutrition in this handbook). We are one of the few teams who will tell most of its team that they need to gain weight in order to succeed.

PARENTS’ RESPONSIBILITIES     

Please make every effort to have your swimmers at practice on time.  Realize that your child is working hard and give all the support you can.  Encourage good diet and sleeping habits.  They will serve your children well.

1.     The greatest contribution you can make to your swimmer’s progress is to be a loving, supportive parent. On page 13 in this handbook is a reprint of an article called, "The Ten Commandments for Parents of Athletic Children". It offers some very useful and sound advice on communicating with your swimmer.

2.     Appendix A located at the end of this book is a copy of the "Terms and Conditions for Participation in VAST" that you signed when you registered with the Club. Please familiarize yourself with these items.

3.     VAST has a reputation in the state of hosting swim meets of the highest caliber. Our operating budget is based on funds generated from the Club hosting a swim meet each year. One of the commitments made when you joined VAST was to help work our own swim meet. We usually host a meet in January. Every family is expected to at least provide one worker per session of the meet.

COMMUNICATION                    

VAST has a team e-mail list which is considered the primary form of communication. Be sure to check e-mail daily and especially around meets for updates. Practice changes or cancellations will also be sent out through e-mail. Important information will also be told to each swimmer every practice. Ask you child if there were any announcements made at practice.

When contacting the coaches, please be considerate.  The best way to speak with the coaches is to meet them after practice.  They usually make themselves available for 10 minutes to answer questions, provide information, etc. Sending a note to the coach via e-mail is a good way to get information to them. PLEASE DO NOT APPROACH A COACH WHILE THEY ARE DOING PRACTICE.  

PROBLEMS WITH THE COACH?

One of the traditional swim team communication gaps is that some parents seem to feel more comfortable in discussing their disagreements over coaching philosophy with other parents rather than taking them directly to the coach. Not only is the problem never resolved in this manner, this approach often results in new problems being created. Listed below are some guidelines for a parent raising some difficult issues with a coach:

1.     Try to keep foremost in your mind that you and the coach have the best interests of your child at heart. If you trust that the coach’s goals match yours, even though his/her approach may be different, you are more likely to enjoy good rapport and a constructive dialogue.

2.     Keep in mind that the coach must balance your perspective of what is best for your child with the needs of the team or a training group that can range in size. On occasion, an individual child’s interest may need to be subordinate to the interests of the group, but in the long run the benefits of membership in the group compensate for occasional short term inconvenience.

3.     If your child swims for an assistant coach, always discuss the matter first with that coach, following the same guidelines and preconceptions noted above.  If the assistant coach cannot satisfactorily resolve your concern, then ask that the head coach join the dialogue as a third party.

4.     If another parent uses you as a sounding board for complaints about the coach’s performance or policies, listen empathetically, but encourage the other parent to speak directly to the coach. He/she is the only one who can resolve the problem.

The Ten Commandments for Parents of Athletic Children Reprinted from The Young Athlete by Bill Burgess included in “The Swim Parents Newsletter”

 I.        Make sure your child knows that, win or lose, scared or heroic – you love him/her, appreciate their efforts, and are not disappointed in them.  This will allow them to do their best without a fear of failure.  Be the person in their life they can look to for constant positive reinforcement.

II.      Try your best to be completely honest with your child’’ athletic ability, his/hers competitive attitude, their sportsmanship, and their actual skill level.

III.   Be helpful, but don’t coach him/her on the way to the pool or on the way back, or at breakfast, and so on.  It’s tough not to, but it’s a lot tougher for the child to be inundated with advice, pep talks and often critical instruction.

IV.     Teach them to enjoy the thrill of competition, to be “out there trying,” to be working to improve his/her swimming skills and attitudes.  Help him/her to develop the feel for competing, for trying hard, for having fun.

V.        Try not to re-live your athletic life through your child in a way that creates pressure; you lost as well as won. You were frightened, you backed off at times, you were not always heroic. Don’t pressure your child because of your pride. Athletic children need their parents so you must not withdraw. Just remember there is a thinking, feeling, sensitive free spirit out there in that uniform who needs a lot of understanding, especially when his world turns bad. If he/she is comfortable with you – win or lose – he/she is on their way to maximum achievement and enjoyment.

VI.     Don’t compete with the coach. If the coach becomes the authority figure, it will run from enchantment to disenchantment, etc., with your athlete.

VII.  Don’t compare the skill, courage, or attitudes of your child with other members of the team, at least within his/her hearing.

VIII. Get to know the coach so that you can be assured that his/her philosophy, attitudes, ethics, and knowledge are such that you are happy to have your child under his/her leadership.

IX.      Always remember that children tend to exaggerate, both when praised and when criticized. Temper your reaction and investigate before over-reacting.

X.      Ma ke a point of understanding courage, and the fact that it is relative. Some of us can climb mountains, and are afraid to fight. Some of us will fight, but turn to jelly if a bee approaches.  Everyone is frightened in certain areas. Explain that courage is not the absence of fear, but a means of doing something in spite of fear of discomfort.

BOARD OF DIRECTORS  

Board mission statement. Our mission is to support our VAST coaches, swimmers and families by:

1.     Ensuring VAST is financially sound...in the short and long term.

2.     Engaging all members to participate in the VAST organization and team functions.

3.     Being a role model for other USA Swimming organizations.

4.     Placing this team first among swim organizations.

5.     Recruit individuals who share our vision.

6.     Provide swimmers with the highest quality coaching.

7.     Encourage positive mental attitudes and mutual respect.

8.     Teach and develop life skills through our swimming program.

9.     Provide swimmers the opportunities to grow and succeed to their highest level, including the Olympic Dream.

Board Job Responsibilities.   Each board member is assigned a specific area of responsibility.  These  are outlined in Appendix B.

INSURANCE

narrative summary from: "United States Swimming,Inc. 1993 INSURANCE SUMMARY”

Revised February 1, 1993            

" It is required of all VAST swimmers that they have a current United States Swimming (USS) membership. This membership not only supports swimming throughout the country, it also provides very important accident and medical insurance for every swimmer and every club.”

Each swimmer is covered at any organized practice of VAST and every competition that is USS sanctioned

TEAM UNIFORM

The team colors are navy and white. The two required items to wear in any meet is a team swim cap and a team suit. The reason for this requirement is that each coach is responsible for 2-40 swimmers at each meet and as the VAST cap is a unique design, unlike any other in the country, it is easily spotted by both coaches and parents alike. This cap is available from the head coach. Every swimmer is given a cap when they first join VAST. Additional caps may be purchased for a fee. The team suit is a solid navy racing suit. All team members, including those swimming in an "unattached" status, must wear the team suit in competition. Advanced racing suits may be worn only with approval of the coach.

It is highly recommended that each swimmer’s name be placed inconspicuously on all pieces of the team uniform.

SECTION E

SWIM MEETS

SWIM SEASONS   

The swim year is divided into two seasons. The winter, or "short course", season runs from mid-September to mid-March. The meets are held in a 25-yard pool. The summer, or "long course", season runs from early April to mid-August. Meets are generally held outside in 50 meter pools (aka Olympic size).
 

COMPETITION

The VAST staff does not see the first place person as the only winner. We’d rather look to see who behaves like a winner. There are certain characteristics of a winner, and every swimmer, no matter where they place, has the opportunity to emulate those characteristics: concentration, listening skills, and working toward goals.

Sports is not an end in itself, but a vehicle we use to teach children life skills and how to reach their potential. We use sports as organized play to demonstrate and measure one’s abilities. Seen in that light, winning without learning is not VAST’s desired intention. In competition, the important measure is not who collected the most medals, or even who improved the most seconds. The real critical measure is who learned the most from the competitive experience.

Swimmers quickly forget the medals, records, and other material benefits. They will, however, remember the development of interpersonal skills, discipline, listening skills, time management, goal setting, and enhanced self- image. These are the things that make the swimmer a more successful person with a better chance of living a life closer to their peak potential, and to contribute to the world they live in.

LEVELS OF ACHIEVEMENT

There are seven different age group classifications recognized by United State Swimming: 8-Under, 10-Under, 11-12, 13-14, 15-16, 17-18, and Senior. The Senior classification includes any age registered swimmer who has achieved the prescribed qualifying time for the event. Not all age group classifications are offered at every swim meet. The swimmers age on the first day of a meet will govern the swimmers age for the entire meet.
 

Within each age-group there are different nationally recognized levels of achievement based on times. All swimmers begin as "C" swimmers. As their times improve, they advance from "C", to "B", "BB", "A", "AA", "AAA", and ultimately "AAAA". The times required for each ability level are published each year by United States Swimming. This permits fair, yet challenging, competition on all levels.

In some cases, a swimmer may be in a different class in each stroke. An example: a "C" breaststroke time, a "B" freestyle time, and an "AA" backstroke time.

Some swim meets set certain qualification standards. In order to swim in a certain classification, a swimmer must have achieved the qualifying time for that particular classification.

TYPES OR LEVELS OF SWIM MEETS 

1.     BB/B/C Meets: These meets are for new swimmers and those with less than an “A” time. Most of the time these meets offer each one of the competitive strokes in at least two distances offered for each group. Each swimmer is usually allowed to enter from 3-5 events per day.

2.     A+ Meets: These meets are for the higher level swimmers. In most cases a swimmer must have at least one “A” time and then may swim some additional events

3.     Qualification Meets: These meets have some type of qualification time standard(s) that a swimmer must meet in order to enter the meet.

4.     State Championships: At the end of each short course (winter) and long course (summer) season, a State Championship meet is sanctioned by Virginia Swimming, the governing body of swimming in the state of Virginia. Virginia swimming sets the qualifying time standards for these championship meets. Generally, the standards fall between the national "A" and "AA" time standards. There are two championships held each season: the Age Group Championship for swimmers 14-Under and the Senior Championship open to any swimmer in the state who has met the qualifying standards regardless of age.

5.     Zone Championships : After the state championships are held in the winter and summer seasons, a swimmer may qualify to participate in the Zone Championships. This is an all-star meet where swimmers compete as a member of the Virginia Zone team competing against other states from the east.

6.     Sectionals & Junior National Championships: One of the highest levels of achievement VAST swimmers strive for is the participation in one of these meets. VAST swimmers meeting qualifying time standards for this meet travel to different locations throughout the eastern half of the United States to compete against the best  swimmers in the nation.

7.     US Open & Senior Nationals: Other than the Olympic Trials and the World Championship Trials, each of which is held every four years, the highest level of competition for our senior swimmers is the USS Senior National Championships. As with the Junior Nationals, VAST swimmers meeting the national qualifying time standards travel to various cities throughout the U.S. to compete against America’s (and the world’s) best swimmers. Swimmers can qualify for national teams that represent the U.S. in international competition by their performances at Senior Nationals.

MEET SCHEDULE                

Each season’s meet schedule is distributed at the outset of the season.

1.    The meet schedule has been established with the expectation that swimmers will attend every meet available at their classification level. In other words, a swimmer with "A" times should participate in all "A" level meets, a "B” swimmer in meets scheduled for "B " level meets, etc.. We do not schedule a meet unless we feel it is important to participate. However, it is not mandatory to attend meets. One can also choose to enter only one day of a two or three day meet.

2.    On average, we want all team members to compete once every three or four weeks. The meet schedule is established with this philosophy in mind. In some cases, meets of a similar classification (two meets for “BB/B/C") are scheduled as close as two weeks apart or as far as one month apart. This happens when the meets that the coaching staff choose from offer no other alternative.

3.    As a general rule, we will not permit any swimmer to compete in two successive weekends. This policy holds true for all levels of competition (VAST, High School, Summer League, etc.).

4.    The coaching staff reserves the right to make the final decision concerning meets VAST swimmers may attend.

5.    Team championship meets are either indicated on the meet schedule or talked about in the parent meetings. Since the coaching staff places the most emphasis on these meets, VAST swimmers who are qualified are highly encouraged to attend. The Virginia State Age Group and Senior Championships are always considered "Team Championship Meets".

PHILOSOPHY OF COMPETITION   

VAST engages in a multi-level competition program with United States Swimming that, like our training program, attempts to provide challenging, yet success-oriented competitive situations for swimmers of all ages and abilities. The following policies outline our philosophy:

1.    We emphasize competition with oneself. Winning ribbons, medals, or trophies is not our main goal. Even if the swimmer finishes first, but has swum poorly in comparison to his/her own past performances, he/she is encouraged to do better. The individual’s improvement is our primary objective.

2.    Sportsmanlike behavior is of equal importance to improved performance. All the coaches teach swimmers how to behave like a champion when the swimmer has both a "good" and a "bad" swim. Respect for officials, congratulations to other competitors, encouragement to teammates, determined effort, and mature attitudes are examples of behaviors praised and rewarded by the VAST coaching staff.

3.    A swimmer is praised for improving his/her stroke or time. It is the coach’s job to offer constructive criticism of a swimmer’s performance. It is the parent’s responsibility to provide love and encouragement that bolster the swimmer’s confidence along the way.

Swimmers are taught to set realistic, yet challenging, goals for meets and to relate those goals to practice to direct their training efforts.

Swimmers are prepared and encouraged to compete in all swimming events, distances, and strokes. This policy promotes versatility and encourages the swimmer to explore his potential in the wide range of events offered in competitive swimming. Oftentimes, a swimmers "best" stroke changes as they mature and his/her body goes through physical changes.

EVERYTHING YOU ALWAYS WANTED TO KNOW ABOUT SWIM MEETS...BUT, WERE AFRAID TO ASK (or didn’t know to ask):

Swim meets are a great family experience! They’re a place where the whole family can spend time together. Listed below are some very in-depth guidelines geared to help you through your first couple of swim meets. It may seem a little overwhelming, but we tried to be as specific and as detailed possible. If you have any questions, please ask the head coach..

 Before the Meet Starts

1.    Read posts related to the upcoming meet. Whenever feasible, information about a meet is sent to the list serv weeks in advance.

2.    Arrive at the pool at least 15 minutes before the scheduled warm-up time begins. This time will be listed in the meet information handed out to all VAST swimmers and also in other team communications. Upon arrival, find a place to put your swimmer’s blankets, swim bags and/or sleeping bags. The team usually sits in one place together, so look for some familiar faces.

3.    Your swimmer now gets his/her cap and goggles and reports to the pool and/or coach for warm-up instructions. It is very important for all swimmers to warm-up with the team. Swimmer’s bodies are just like cars on a cold day-he/she needs to get the engine going and warmed-up before he/she can go all out.

4.    After warm-up, swimmers need to see the coach for meet instructions. Then go back to the area where their towels are and sit there until their next event is called. It is the swimmers responsibility to be behind the starting blocks for their assigned events. Before their first event is a good time to make sure he/she goes to the bathroom if necessary, gets a drink, or just gets settled in.

5.    The meet will usually start about 10-15 minutes after warm-ups are over.

6.    According to USS rules (because of insurance purposes), parents are not allowed on deck unless they are serving in an official capacity. Similarly, all questions concerning meet results, an officiating call, or the conduct of a meet, should be referred to the coaching staff. They, in turn, will pursue the matter through the proper channels.

7.    Heat Sheets. A heat sheet is usually available for sale in the lobby or concession area of the pool. It lists all swimmers in each event in order of "seed time". When the team entry is sent in, each swimmer and his/her previous best time in that event is listed. If the swimmer is swimming an event for the first time, he/she will be entered as a "no-time" or "NT". A "no-time" swimmer will most likely swim in one of the first heats of the event. Heats are swum in order slowest to fastest.

Meet Starts

1.    It is important for any swimmer to know what event numbers he/she is swimming. He/she may swim right away after warm-up or they may have to wait awhile.

2.    A swimmer’s event number will be called, usually over the loudspeaker, and he/she will be asked to report to the "clerk of course" or behind the blocks. Swimmers should report with his/her cap and goggle. Girls events are odd-numbered and boys events are even-numbered. Example:  "Event #26, 10-Under Boys, 50 freestyle, report to Clerk of Course."

3.    The "Clerk of Course" area is where all swimmers check in. Generally only BB/B/C meets for younger kids (10 & unders) have a clerk of course.

A.   The people running the "Clerk of Course" will give a card to each of the swimmers swimming that event. This card will tell each swimmer his/her heat and lane number.

B.   The clerk will usually line up all the swimmers and take them down to the pool in correct order.

C.   Depending on the meet, either the people at clerk will give the card to the timers at the end of each lane or the people at the clerk will instruct the swimmers to hand their cards to the timers when it is their turn to swim. These cards are important because they tell the people running the meet who actually swam each event.

D.   You can expect at least 4-8 heats of each event.

4. The swimmer swims their race.

5.    After each swim:

A. He/she should immediately go to warm-down if the facility has a warm-down pool.

B. He/she should then go immediately to their coach. The coach will ask him/her their time and discuss the swim with each swimmer.

C. Generally, the coach follows these guidelines when discussing swims:

a. Positive comments or praise

b. Suggestions for improvement

c. Positive comments

6.    Things you, as a parent, can do after each swim:

A.   Tell him/her how great they did! The coaching staff will be sure to discuss stroke technique with them. You need to tell him/her how proud you are and what a great job he/she did.

B.   Take him/her back to the towel area and relax.

C.   This is another good time to check out the bathrooms, get a drink or something light to eat.

D.   The swimmer now waits until his/her next event is called and starts the procedure again at the "Clerk of           Course".

7.    When a swimmer has completed all of his/her events he/she and their parents get to go home. Make sure, however, you, as a parent, check with the coach before leaving to make sure your swimmer is not included in a relay. It is not fair to other swimmers who may have stayed to swim on a relay where your swimmer is expected to be a member and he/she is not there. (The coaches speak from experience on this issue).

What Happens If Your Child  has a Disappointing Swim

If your child has a poor race and comes out of it feeling bad, talk about the good things. The first thing you say is, "Hey, that is not like you. You’re usually a top swimmer." Then you can go on and talk about the good things the child did. You never talk about the negative things.

If your child comes up to you and says, "That was a bad race, don’t tell me it wasn’t," there is nothing wrong with a swimmer negatively evaluating a race. The important thing is for the child not to dwell on it. You should move the swimmer on to something good. "All right, you have had a bad race. How do you think you can do better next time?" Immediately start talking about the positive things.

What To Take To A Meet

1.     Most important: VAST Swim Suit and VAST Cap--and goggles (if your swimmer uses them).

2.     Towels-Realize your swimmer will be there awhile, so pack at least two.

3.     Something to sit on. Example: sleeping bag, old blanket, or anything that will be comfortable to sit on. The swimmers will be spending a lot of time on it.

4.     Sweat suits: bring one. Each swimmer may want to bring two because they can get wet and soggy.

5.     T-shirts: Two or three. Same reason as above.

6.     Games: travel games, coloring books, books, anything to pass the time.

7.     Food: Each swimmer is usually allowed to bring a small cooler. It is better to bring snacks. They usually have snack bars at the meet, but the lines can be long and they often times do not sell appropriate food.

8.    Once you have attended one or two meets this will all become very routine. Please do not hesitate to ask any other VAST parent  for help or information!

These meets are a lot of fun for the swimmers! He/she gets to visit with his/her friends, play games, and meet kids from other teams. He/she also gets to "race" and see how much he/she has improved from all the hard work he/she has put in at practice.

Special Parent’s Note                 

The pool area is usually very warm. Therefore, you need to make sure you dress appropriately. Nothing is worse than being hot at a swim meet. It makes the time pass very slowly! If you don’t think that a gym floor is comfortable, feel free to bring folding chairs to sit on.

CHAMPIONSHIP MEETS

Policy One of our team goals is to qualify as many swimmers as possible for Championship meet(s). Whether attendance is REQUIRED or OPTIONAL, the Championship meet is a special experience and extremely important in the athletes development. As opposed to other meets we will enter all of those who qualify for championship meets and must be told if they will not be attending.

As our season progresses, all of the swimmers get excited and motivated to "go for a cut".  Unfortunately, some of the swimmers do not have the consistent practice habits nor the USS meet experience to make the cut, yet, through an extremely psyched swim and a lot of desire, they may get a cut. Because they don’t have the practices and meet experience, the swimmer may not repeat the time at the Championship meet. This may be an indication that the swimmer does not belong at the higher level meet.

As an Age Group swimmer, our swimmers learn they swim faster at the Championship meet than at any other time during the season. They are prepared for this, they are taught this, we practice this. If a young swimmer goes to the Championship meet and is not properly prepared, the experience can be negative and can affect other championships later in his/her swimming career.

We, as coaches, believe that the honor of competing in a Championship meet is earned through consistent practice habits and competitive experience at USS swim meets.  There’s a big difference between "wanting" to go to the championships and "deserving" to be at the championships. Talent plays a supporting role to commitment.

To insure that all of our swimmers are properly prepared for their championships:

1.     Meet attendance and participation throughout the entire season is important. USS meets offer the experience necessary for the championships.

2.     Practice habits must be within our recommendations for the group with which the swimmer trains. "Consistency" is the key  word.
 

The State Championship is not the ultimate goal. It is a seasonal goal that should lead to Zones, Junior & Senior Nationals, and beyond. Making the "cut off time" is simply a requirement to attend the meet. The goal is to be as prepared as possible and perform to the best of one’s ability at the meet. Sometimes swimmers get the "end" and the "means" mixed up.

Swimmers are special people and deserve to have positive experiences as rewards for their dedication and commitment.  Let’s make sure that parents, swimmers, and coaches, are laying the foundation for the best possible experience at the Championship meet.

Prelims & Finals                         

Meet Format: In a preliminaries and finals meet format, the object of the preliminary swim is to qualify for the evening finals session. If a swimmer places among the top 8 (in an 8 lane pool) after his/her morning swim they then qualify to swim in the Championship finals in the evening session. Some meets also swim a consolation final. If a swimmer places from 9th - 16th place from preliminaries, he/she qualifies to participate in the consolation finals in the evening session. In the evening finals session, the consolation heat is swum first followed immediately by the Championship heat. During the prelims, the results are usually posted within 1/2 hour of the conclusion of the event. If a swimmer does not wish to swim in a final swim he or she may "scratch" the event and not be penalized. This must take place within a half hour of the posting of the preliminary results. Therefore, within approximately 1 hour of the end of an event, a swimmer should know if they have made finals. A swimmer should never leave the meet without making sure if they are a finalist or an alternate. USS rules dictate that if a swimmer makes a finals event and fails to show up they are barred from participating in the remainder of the meet (individual events and relays). Alternates (the 17th & 18th place swimmers) should check with his/her coach about attending finals.

Circle Seeding : Used only in the prelims of Championship meets with events that have "prelims & finals". This affects only the top 24 seeded swimmers (8 lane pool) which compete in the last 3 heats. All other heats are regular seeding. Circle seeding goes like this:  The fastest seeded swimmer will be in the last heat in lane 4. The second fastest swimmer will be in the second to last heat lane 4. The third fastest swimmer will be in the third to last heat lane 4. The fourth fastest swimmer will be in the last heat lane 5 and so on. For an event with 60 swimmers, the seeding would look like this: #=swimmers seed in prelims

The finals are seeded like a regular meet as are any events that are swum as timed finals such as relays, distance freestyles and other events most often held on Friday evening as a timed finals session.

Awards & Placings                   

The swimmers who participate in the championship finals receive awards as listed in the meet information. The swimmers who participate in the consolation finals often do not receive awards, but do score points for the team. One very important thing: Once a swimmer has made the championship final, the worse they can place is 8th, regardless of how slow they may swim in finals. The swimmers who participate in the consolation finals may place no better than 9th (the winner of the heat) regardless of how fast they swim. It has been known to happen that the winner of the consolation finals swims a time that would have placed him/her 2nd or 3rd in the championship finals, but the highest he/she can score is 9th. That is why it is important to swim very fast in the morning prelims session to make the championship finals. If a swimmer is disqualified in finals, they do not score points or get awards, however, a non‑finals swimmer can not be moved up to score. The place simply is not awarded. Alternates occasionally get to swim and can score the same as any other swimmer.

Receiving Awards in Public

Whenever there is a system of presenting awards at a meet, it is customary for swimmers to be prompt and to cooperate fully with dignity and respect at the presentations. A club uniform is to be worn when accepting the award. It is also customary for VAST swimmers to be polite and modestly thankful for any awards they receive. It is appropriate to congratulate other swimmers and receive the same with poise and a "thank you". Good sportsmanship is essential. If photos are being taken, we ask the swimmer to remain until the shooting is complete, being sure to cooperate with the photographer. Do not ham it up! The picture may be special to someone else. The image a swimmer presents is a direct reflection of the team.

OUT OF TOWN MEETS                

Trips to meets in other cities become an important aspect of a swimmer’s career while advancing through the age group ranks. VAST has established the following policies for the safety of the swimmer and peace-of-mind of parents:

1.     Parents are to be responsible for arranging transportation and lodging to away meets, with the exception of Nationals and             those competitions so designated. DO NOT ASK YOUR SWIMMER(S) TO HANDLE THIS JOB. Oftentimes, a    certain hotel will be designated as "team headquarters".

2.     Parents are encouraged to attend out-of-town meets with their swimmers and to chaperon other swimmers. These trips can be great fun for parents and swimmers alike. They also are a rare opportunity to participate in a special way in each young swimmer’s career.

3.     A coach has too many responsibilities to the entire team to accept responsibility for an individual swimmer. Therefore, do not ask a coach to provide transportation or childcare.

4.     Any swimmer riding in a car is responsible to the parent/driver for his/her behavior and is expected to adhere to the VAST "Honor Code" at all times.

5.     A medical release and emergency telephone number should be given to the parent/driver with whom your swimmer is riding in case emergency medical treatment is required.

6.     An appropriate contribution is expected from each passenger in a car to the driver/owner to help defray gasoline and related expenses.

TEAM TRAVEL POLICY

It is important for swimmers to participate in meets both with and without their parents in attendance. This adds to the growth experience a child can gain from competitive swimming, teamwork, and individual initiative. As a swimmer progresses to Junior and Senior Nationals, oftentimes they attend these meets without his/her parents. It is, therefore, necessary for a swimmer to learn to travel without his/her parents.

1.          All VAST swimmers must travel with the team and stay in the hotel with the team on all team travel meets.

2.          VAST swimmers must remain with the team for the duration of the trip (including meals and team functions).

3.          If a VAST swimmer would like to return with his/her parents, he/she may leave if his/her meet is over and arrangements were made prior to the start of the trip with a signed permission slip. However, the swimmer is still responsible for full round-trip transportation costs.

4.          The full amount of designated transportation will be collected in advance or billed to accounts. These amounts are not refundable.

5.          All release forms must be signed prior to the trip.

6.          The "Honor Code" must be followed by all swimmers. Regulations must be followed as set forth by coaches and chaperones.

SECTION F

NUTRITION  

NUTRITION FOR COMPETITION
 

During Training                           

Training represents the period in which athletes spend most of their time. Therefore, this category represents the most critical period. This is important since it is not uncommon for athletes training 4-6 hours a day to burn 2500 to 4000 calories a day. By being conscious of this and by taking high carbohydrate foods or drink in the first 30 minutes following a workout, you can minimize depletion of energy stores.

Pre-event Nutrition                    

The major purpose of the pre-event diet is to ensure sufficient energy and fluids for the athlete. Two to three days before competition, a high carbohydrate diet with plenty of fluids should be emphasized. The pre-event meal should include a light, moderate protein meal three to four hours before their first event.

Nutrition During Competition       

Provided that good nutrition practices were followed during training, middle distance and sprint events will not be limited by nutrition-related factors. During a three to four day competition, make sure you consume plenty of fluids and each meal should include high carbohydrate, low fat selections.

Nutrition After Competition 

High intensity work will deplete the muscle’s energy supplies. Therefore, post race nutrition plays an important role after competition to make sure energy stores are maintained.

Food Choices                                      

The best food choices include a well balanced, mixed diet with choices from each of the four food groups. You can get all the nutrients you need by selecting a variety of foods in the recommended serving size from each of the following food groups:

Fast Food Nutrition (??)  

Yes! "Fast Food" restaurants play an important role in the diets of athletes on the go. Today, these restaurants can provide a viable source of good nutrition--but the choice is yours and selection is critical.

Menu Adjectives                        

Fat content must be watched when selecting menu items. If you see one of the following words, try to make another selection:

Fried, Crispy, Breaded, Scampi Style, Creamed, Buttery, Au Gratin, Gravy.

Selection adjectives that are good include:

Marinara, Steamed, Boiled, Broiled, Tomato Sauce, In Its Own Juice, Poached, Charbroiled.

Restaurant Choices                    

Depending on the restaurant you go to, here are some tips when selecting foods:

Mexican - Choose pot beans instead of refried beans and chicken or bean burritos and tostados. Ask for baked, soft corn tortillas instead of deep fried shells. Salsa is fine, but watch your chip intake.

Italian - Pasta with marinara sauce is good but watch Alfredo sauces. Pizza, plain or with vegetables, is a good choice. Bread is good (watch the butter). Low-fat Italian ices are better than rich dessert choices.

Chinese - Stir fried and steamed dishes, like chicken & vegetables and rice, are good choices. Minimize fried egg roll intake or avoid altogether.

Burger Places - Salad bars are great but watch the dressing. Look for grilled burgers, hold the mayonnaise and go light on the cheese. Watch your French fry intake (select a baked potato with a little butter if you can) and go easy on the milk shakes.

Breakfast Cafes - Always ask for butter on the side of pancakes, toast, muffins, etc.  Select fresh fruit, juices and whole-grain breads and muffins.

Nutrition Do’s & Don’ts