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SEALS Newsletter #1 "What to take"

 

S.E.A.L.S  NEWS SPLASH

 

 

   MEET INFORMATION:   Attached is Weatherford Meet info.  This is the information we received from the host.

 

Our team is large (over 250) and our primary form of communication is e-mail.  We provide the newsletter; meet information, entries & results to everyone on-line.  This not only saves trees, it helps our budget.  The SEALS run on a very tight budget and we are always trying to improve our processes.  Thus….. our platform: Team Unify.  Everything to help keep you informed is online.

Great first week of practice!  We have a lot of new swimmers this year, and that makes for a fun and exciting season.  We also want to say WELCOME BACK to our returnees.    Now that you have experienced your first week of SEALS we follow the same routine every week.  Sign up for events by Tuesday, Coach’s meeting Wednesday, Parental/swimmer review Wednesday night, entries emailed to families (for event #’s) on Thurs night.  Entries will be e-mailed to the meet host Thursday by 3pm. 

Meet Event #’s-Before you come to the meet, look up your swimmer’s event #’s (1-138) and write them on your childs hand with a marker.  This helps them keep up with their swims and know when to go to the Ready Bench.  Below, we talk more about the ready bench.You can find your events online in the events section under the meet you are attending that week. You will also receive a PDF you can print and bring with you.

Swimsuits:

They are in!!!!!  Please see Stacie at the pool to pick up. 

SAFETY:

In order to provide a safe environment for our swimmers and their family, we have developed a system of whistles to clear the pool in case of emergency.  One whistle indicates inclement weather; please proceed calmly and quickly to the overhang by the concession stand.  Three whistle bursts indicates medical emergency, please proceed calmly to the bleachers.

PARENTS:  We ask that you remind your children to wait inside the pool area (fenced area) to be picked up, and please come inside the fence to get them.  We want to keep the kids safe, and if they sit outside the pool area, coaches or parent volunteers cannot see them.  We appreciate your understanding that the safety of the children is a high priority.

Event Sign-up’s:

Since we have joined Team Unify you take care of this online! Cool huh? If you haven’t done it yet, click on the EVENTS button on the tool bar. There is a declaration box.  Yes – you get events to choose from.  No – Click the save button. TAAF allows 3 events per swimmer including relays.  15 and up can do 4.   Please choose 3 events to swim.  

 IMPORTANT NOTES SECTION:  Use this communication tool to help us, help you.  Please communicate SOMETHING.  That way we know you didn't forget.  Want no relays? Tell us.  Want to do ANY relays? Tell us.  Only want Medley Relays? Tell us (this does not mean you will get a medley relay).  The best swimmer of each stroke goes on the Medley Relays.  We will build Medley's until we run out of Flyers/Breast strokers. This can change week to week depending on who’s signed up for the meet and who is swimming well.  Also, tell us which event you will give up for the relay. Free Relay’s must be willing to stay until the end of the meet.  We don’t want to build a relay and find out someone left leaving 3 other swimmers in a bind.  Medleys…… Must be at the meet for warm-up’s since they are the first races.  Relays are a blast, most kids enjoy them, and it gets the team a LOT of points! And….. it also takes a lot of kids to the STATE meet. Whoo hoo!

Inclement weather- If you want to be informed we need your cell phone number in the account screen.  We can text everyone from the pool, the status of practice.  Here’s what you do: log into your account screen, click on “ADD SMS”, type in your number and carrier, then click “verify” button.  It will send a text msg to your phone with a random number that you then enter that number in the box that shows up under your phone number.  Boom! You are done.
 

NEW SWIMMERS:  Please keep this newsletter for the season.  It contains valuable information you can refer back to during the season.  

STANDARD MEET INFORMATION:  (New swimmers: keep this handy)

SWIMMERS AND PARENTS are expected to conduct themselves respectfully at all times, especially during meets.  The SEALS take great pride in its high level of good sportsmanship.  Swimmers should camp together at meets. Please respect the property of others and clean up your area before leaving. Some parents have canopies, which will be set up close to each other to define an area.  The SEALS own a 10x20 canopy that will be set up for those families without their own canopies.  It is nice if we have help setting up and taking it down.  If you have any questions during a meet, please feel free to ask one of the parent volunteers. If it is necessary, they will get the coach. Please do NOT direct your questions to meet officials.  At most Saturday meets; the firing of a gun with blanks will start each race. This sound can be startling to young swimmers. Don't be frightened by a "BANG!”  Some teams have an electronic start and it is more of a loud horn.  The main goal here…. Prepare your young swimmer for a loud start.  The pool deck will be roped off.  This area is for meet officials and volunteers.  Parents are not to cross into the roped off area.

We ask that swimmers write their event numbers on the back of their hands in ink before the meet begins so they will know their event numbers. This helps them to take the responsibility of recognizing their own events. Please do NOT ask the coaches for event numbers. We will send out the entry sheet via e-mail and swimmers need to bring this with them to the meet.  We will still have parent volunteers at the meets for those who do not have internet or need help. It is important to listen carefully for your event numbers and report immediately to the ready bench when called.  Sometimes the PA system is not loud enough to hear in the “camping” area.  There will be a board posted at the Ready Bench with the events that have been called. Parents of “new” young swimmers:  Have no fear; a swimmer has never been lost at the ready bench once instructed “you do not leave the ready bench area” At most meets there is not enough room from the swimmers and parents.  The SEALS usually have a familiar face you can send your swimmer to.  If we are short handed, you may accompany your swimmer for their first swim to ensure they get seated on the benches and know the routine.

WHAT TO TAKE TO SWIM MEETS:

1.         Lawn chairs, sun screen, umbrellas/canopies/small tents 

2.         Sleeping bags or picnic blankets

3.         Towels (minimum of two) or chamois

4.         Goggles and swim cap

5.         T-shirt and shorts to protect swim suits from excessive wear

6.         Quiet games such as cards, board games and small electronic games. Radios and tape players without earphones are discouraged.

7.         Books, magazines, newspaper

A snack bar or concession stand is usually available at each swim meet. However, you may want to bring your own drinks, snacks, etc. Feel free to bring your own lunch if you desire.

FOOD:

The best plan is to eat foods that contain lots of carbohydrates, low to moderate amounts of protein, and even less fat. Keep in mind the following guidelines:

  • High-fat and high protein foods take longer to digest than carbohydrate foods and if eaten a few hours before exercising, can contribute to indigestion, nausea and vomiting.
  • To have a relatively empty stomach while exercising or competing, you should eat no sooner than 1 to four hours before practice or competition.
  • Eating sugary foods such as candy and honey right before you swim does not provide quick energy.

EATING BEFORE COMPETITION:

1-2 Hours Before:

  • · Fruit or vegetable juice
  • · Fresh Fruit

2-3 Hours Before:

  • Fruit or vegetable juice
  • Fresh Fruit
  • Breads, bagels, English muffins (No margarine or cream cheese)
  •  

3-4 Hours Before:

  • Fruit or vegetable juice
  • Fresh Fruit
  • Breads, bagels, English muffins (No margarine or cream cheese)
  • Peanut Butter, lean meat, low fat cheese
  • Low fat yogurt
  • Baked potato
  • Cereal with low-fat milk
  • Pasta with tomato sauce

ALL DAY MEETS:

What about meets that last all day? Swimming meets can last for several hours and continue for 2 or 3 days. Here are a few tips to prepare for all-day events:

With less than one hour between events, swimmers should consume easy to digest, high carbohydrate foods like fruit juices, bananas, crackers, plain toast or Gatorade, and limit the amount of food.

POST-EVENT MEALS:

Studies show that swimmers who consume 70 grams of carbohydrates (which could be a large bagel, banana or fruit juice) within 30 minutes after exercise, and another 75-100 grams every 2-4 hours thereafter will restore their muscle levels before the next practice or day of the meet.  Swimmers who don’t do this will be pretty depleted or tired by the end of a long meet or week of practice.

FLUIDS: 

Even though you are surrounded by water, you can still become dehydrated, especially during hot weather or stuffy indoor pools.  Dehydration of as little as two percent of body weight can hurt your performance.  Unfortunately, thirst is not a good indicator of how much fluid a swimmer needs. To prevent dehydration, you must drink plenty of fluids before, during, and after a workout or competition. Research has shown that consuming carbohydrates along with fluids can help maintain performance during training sessions. A properly formulated sports drink provides fluids and will be a more convenient way of getting carbohydrates without eating solid foods. Here are some hydration tips:

  • Weigh in before and after training and drink at least two cups of fluid for every pound of weight lost.
  • Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets.
  • Choose sports drinks like Gatorade that tastes good, stimulates fluid absorption in the body, maintains proper fluid balance in the body and provides energy to working muscles.
  • Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.