November 1, 2017
Quote of the week:
Your 2018 board members:
President: Laurie Bergvall
Vice President: Niabi Drew
Treasurer: Rob Hoxie
Secretary: Lissa Snowman
Parent Rep: Elton Erickson
Parent Rep: Silvy Yamazaki
Parent Rep: Monica Harris
Invite for AGI
I set up online registration for the AGI meet. This meet does require gold time standards, it was easier to send it out to all members. If you are unsure if you have the time cut send me a email and I will let you know.
On the 10th the pool has hired a professional photographer to take photos of the pool in action. They are planning on using these photos on the pool site to promote the building and classes.
TAC will be involved with these photos. The older swimmers will be doing a mock swim meet that Friday and the younger swimmers will get to play on the wibbit. This will take place during normal practice time.
We will need each swimmer to fill out a waiver allowing their faces to be used in the photos. If you are completely against seeing your adorable kids on the pool website please keep them home that day. I will have a waiver that will need to be filled out before the 10th.
Billing for the Fall Thunderbird
As some of you might have noticed, the Fall Thunderbird has not been billed yet. I meant to do it last week and the time got away from me. I plan on making sure everything is in order and do the billing for the meet tomorrow.
Practice this week
Girls district is this week as well, so we wont be having practice on Friday or Saturday. It is a short week.
So we have had two meets and are about to have a third meet all in the month of October.
So what is next for your swimmer?
The pace will slow down a bit for November, the team will only have one swim meet and swimmers need Gold cuts to attend. For those swimmers that do not have Gold cuts the next meet will be in December.
November 18-19th AGI meet. This is for swimmers who have Gold time standards, it is also the last chance for PNS time cuts. It will be held at Juanita Aquatic Center, Kirkland WA. The meet invite will go out after the Fall Thunderbird.
You can go online and sign up today.
Husky Invite December 1st, 2nd and 3rd, it is a very fast meet. The team will attend 1 day of the meet, see if we can set some team records, make some final swims and kick some butt. This is mainly for our Senior and Junior groups. The day will be determined by which day we have the most qualified races/relays.
Fall Divisionals December 2nd and 3rd . This is our final swim of the season for all our swimmers who do not have PNS times. The meet will be held in Snohomish, it is a great meet for all our Bronze, Silver and Gold swimmers. Please plan on attending, and lets see a lot of time drops, final swims and lots of excitement into the Holidays.
PNS 14 and Under Champs December 8th, 9th and 10th For all the swimmers with PNS times. If you have time cuts this is the meet where you show off, it is a highlight meet for all 14 and under swimmers with the time cut and TAC does expect swimmers to attend. If you have the time cut make sure the date is clear. The meet is held in Federal Way.
2017-2018 home meet dates
These are our home meets for this year. Please reserve these dates and keep clear.
Fall Thunderbird October 28th and 29th
January Challenge 6th and 7th
Fall Thunderbird Results
You can see your swimmers results online right now.
The team took 1st overall, it was a very good meet with lots of fast swimming. Our kids did really well. Lots of brand new swimmers and races, lots of great learning going on and lots of our swimmers Winning The Close Ones.
Some close calls but none at this time.
Swimmers of the meet:
Blair Drew, she had a awesome meet. Dropping time in 7 of her 7 races, best times in 100% and big time drops on top of that. She made a PNS cut in her 50 breaststroke, she had previously made the time cut as a 10 year old but made it again as a 11 year old.
Jacob Jennings, he swam 6 races, dropped time in 5 of those races. He also placed 1st in all 5 of his races that he dropped time in. As good as his meet was he always came back thinking he could have swam it better and faster.
Grace Johnston, She swam 9 races including relays. She dropped time in 8 of those 9 races and placed in the top 4 for all 9 races. She also made her very first PNS time cut and than made a 2nd PNS time cut.
Fast Swims(swims that make you do a double take)
Josh Digweed, 50 free in relay 29.67, not bad for your second meet.
Emily Cox, she had a 28 second time drop in her 200 im looking really impressive.
Silvia Ellis, she also had a very strong swim in the 200 IM dropping 22 seconds and in all her stroke looking great.
Jacob H. he looked very quick in his 50 breaststroke. He swam the event in 28.06, nearly getting the 27 and swimming his breaststroke faster than the majority of freestylers.
Finn McFarland, in his 100 fly he dropped 12 seconds to earn a hard fought 3 place. It was a very impressive swim with great results.
Most Improved(largest time drop)
Lots of swimmers dropping big amounts of time. The swimmer with the most dropped time is Logan Horr. He dropped 78 seconds in all and 70 of those seconds came in the 200 IM alone.
Lighting Strikes(best swims by everyone)
Lainey Anderson: loved her 100 breaststroke, she swam it legal for the first time and placed 5th overall..
Sarah Anderson: She looked really good in her 50 freestyle. She dropped 3 seconds and finished with a 36.78.
Leon Bassart: first meet and swam in four races, liked his 25 backstroke. Swam it legally with a good finish.
Michael Bobrowski, really enjoyed his 100 backstroke. 3rd meet, starting with a 50 backstroke and in a months time now legally swimming the 100 backstroke legally.
Maksym Bondar, he raced the 50 breaststroke well and dropped 1second, placing 2nd in the meet overall
Oleksii Bondar, biggest time drop in the 200 im, where he dropped 7 seconds and passed several swimmers in the last 100.
Timothy Campbell, I liked his 100 freestyle, looking longer and smoother as he raced.
Isabella Cantrell, she dropped 3 seconds in her 25 freestyle completing it in 26.9
Coonan Madelyn, she dropped in 6 of her 6 events. She also dropped 10 seconds in her 200 im, showing great improvement in all strokes
James Drew, I liked his 50 backstroke, dropping 0.42 seconds and almost getting under 30 seconds for his 50.
Vivienne Drew, finally got her to her first swim meet and she completed all 5 of her events legally and placed in the top 6 for all of them.
Mary Duez, she was 4 for 4 in her events, swimming the 50 backstroke legally in 1:05.10 with a strong finish.
Sean Dyer, I complemented his backstroke in the last meet and it is still looking good. Dropping 2 seconds in his 100 backstroke and placed 3rd overall.
Annaly Ellis, she dropped 10 seconds in her 100 fly. I am sure she is super excited to swim that event again to continue her success.
Jacob Erickson, Best swim came in the 200 IM dropping 12 seconds and swimming it in 2:19.84
Margaret Foote, in her 50 backstroke she swam the event for the first time in 58.84, placing 5th overall
Peter Foote, he swam the 100 backstroke legally, which has been a struggle. With that swim he dropped 23 seconds and placed 3rd.
Regan Franulovich, I loved her 14 second time drop in the 50 backstroke with a hard finish into the wall.
Sabrina Gentry, she had two races the 50 back and the 25 free. She swam the 25 free in 29.69 getting under 30 seconds.
Calum Hambleton: he achieved a 14 second time drop in the 25 backstroke, keeping his head back and toes up for most of it.
Sabine Hambleton, definitely her 50 freestyle, swimming it in 30.74, dropping 3.64 seconds and placing 2nd overall.
Thomas Harris, He again had a great 200 im. He dropped 41 seconds going from a 3:15 and to a 2:34.54. Big time improvement.
Zach Harris, in his 100 fly he dropped 13 seconds, swimming it in 1:34.06 and placed 2nd overall. He also placed 2nd in 5 other events.
Colin Hayes, he was 7 of 7 in time drops and a 11 second time drop in his 100 butterfly.
Lauren Hellam, she swam 3 for 3 in times drops, and looked really strong in the 50 free, dropping 1.76 seconds.
Chloe Hernandez, loved her 100 IM swimming it in 2:12.86 and placed 2nd overall. Not bad for being 7.
Samuel Hines, he swam in the 100 free and as he competed he smoothed out a little and it was a good experience for him. He swam the event in 2:32.86. Not bad for a first time.
Ryan Horr, in his 100 backstroke he swam a 1:04.75, dropping 2.29 seconds and getting closer to a PNS cut. Got one more chance before the deadline.
Josephine Houtby, I loved her backstroke, especially her finish. She really accelerated into the finish, a perfect example of how to finish backstroke.
Jai-Lee James, This was her 2nd meet and she was awesome, swimming the 50 free and 50 back like a champ.
Anna Lisa, really liked her breaststroke, especially her 50 breaststroke. She dropped 6 seconds and placed 3rd overall.
Julia Lisa, impressed with her 100 backstroke, smooth and strong with a good finish. She dropped 3 seconds overall, swimming it in 1:41.51.
Michael Lisa, really liked his 50 freestyle, dropping 16.62 seconds. Completing the event in 1:08.58 and moving closer to a sub 1 minute in the 50 free.
Jordan Lundsten, she swam the 50 backstroke in 1:04.82, a really good lucking swim. She was also 5 seconds faster than her 50 free time.
Noah Masten: in his 200 IM he dropped 6 seconds, completing the event in 2:27.15, placed 13th and continues to show great improvement.
Nathan Mathes, didnt drop any time at our home meet. Competed in 6 races, it was a good training meet with the goal to swim our fastest in March. He showed a strong swim in the 200 IM, taking 3rd and getting close to a best time.
Lauren McClintock, she was 2/5 dropping 1.5 seconds in her 50 backstroke and getting a time cut for the Husky Invite.
William McClintock, I was impressed with his 50 freestyle, dropping 1.3 seconds and looking really strong in the water.
Dallas Moore, Biggest time drop came for Dallas in the 50 breaststroke. She also placed 4th overall in that event. Lets keep that going.
Pam Moore, most impressed with her 11 second time drop in the 200 IM. I love seeing faster IMs good sign that all stroke are improving.
Brennan Morgenthaler, I was impressed with his 200 IM as well. Dropped 2.44 seconds, showing good turns and finishs. I hope to see that continue at AGI.
Ella Ocampo, she was 6 for 6, giving her 100% improvement and having a very strong meet overall.
Josh Ocampo, he was 8 for 8, had to show up her a sister a little. Really like his backstroke, most impressed with his 34.19 in his 50 backstroke.
Beau Omdal, he has always been a strong swimmer, doing better in longer events. Letting his endurance win those races. It was nice to see some speed in his 50 free, swimming it in 23.93.
Makayla Patrick, she dropped 8 for 8, giving her 100% in time drops as well and showed some great improvement in her breaststroke and in her racing ability.
Trey Patrick, he had a great 200 backstroke, placing 2nd, dropping 16 seconds and getting closer to his PNS cut.
Jimmy Paul, he swam 1 race and a relay race. Both were 25 freestyle, he ended up 11 seconds faster than the last time he competed. Nice to see that improvement.
Persephone Pestar, She had a strong meet, with a great 100 fly. I think next time she gets to do the 200 fly. She dropped 16 seconds in that event.
Peyton Ramsden, First swim meet and she legally completed the 25 backstroke with a 27.46.
Andres Rivas, he had a 6.63 second time drop in the 100 freestyle, swimming it in 1:21.75. He also placed 2nd in the 100 fly. Looking good and moving forward each meet.
Noah Rozema, 7 for 7 having a perfect swim meet. Shaving off a little time in his 50 freestyle which he gets to swim at PNS Champs this December.
Nathan Smelley, In his 50 free he swam it in 52.42 looking longer and smoother than I have seen him and he placed 6th overall.
Snowman Ellie, she had a good meet dropping in 3 of her races and competing in 2 different relays. Most impressed with her 25 second time drop in the 200 IM.
Spencer Snowman, most impressed with his 50 backstroke. Last weekend he was swimming really strong in the 200 and 100 backstroke. Nice to see it continue in his 50 backstroke.
Savannah Sparks, she was 5 for 7 in time drops, and had a 2.41 second time drop in the 50 butterfly, looking ready for districts.
Jack Stickles, very impressed with all of his swims and especially his 50 backstroke. First swim meet and legal, not bad for being 7.
Megan Stickles, loved her 100 backstroke, she dropped 13 seconds, kept her toes up at time and started swimming in a straight line.
Savannah Thorpe, she had a very strong 100 backstroke, dropping almost 8 seconds and placing 6th in that very competitive event. She also placed 3rd in her 50 backstroke
Gemma Wentworth, she swam the 25 butter fly in 21.56, dropping 5.50 seconds and placed 1st in the event. It might be time to try the 200 fly out and see how she does.
Isabella Wentworth, she had a very smooth and quick 100 im, dropping 6.70 seconds, looking much better in all four of her strokes.
Rylan Whitney-Martin, He got sick on Sunday but managed to swim on Saturday and get 2 PRs. Dropping 5.56 seconds in his 100 im and placing 5th overall.
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Top Good Nutrition Questions from Swimmers and Parents
By Chris Rosenbloom, PhD, RDN | Tuesday, October 24, 2017
As a former college professor, I told students there were no dumb questions, but that isnt really true. One student asked me how Benjamin Button could grow younger each year and reverse aging. I replied that Benjamin Button was a fictional movie character. The student argued with me that it was a documentary, not a movie, and the main character could grow younger. So, that is an example of a dumb question. But, many of you write to me with really good questions, and here are a few of the "good" questions with what I hope are good answers.
Question: Nutritionists encourage us to eat green foods, so are green apples healthier than red apples?
Answer: Both red, green, yellow, and pink apples are healthy choices, and the color of skin doesnt indicate that one is nutritionally superior to another. There are thousands of apple varieties grown worldwide and they all contain naturally occurring carbohydrate, vitamin C, fiber, and potassium. Apples contain a type of fiber called pectin or soluble fiber that helps keep blood sugar and cholesterol in check. Apples can easily oxidize (turn brown) when sliced, but dipping in dilute lemon juice can halt the browning reaction. You might also have seen the newly introduced Arctic Apple. Apple growers teamed with scientists to learn how to silence the gene that causes browning. So, whether you like the tart Granny Smith apple, the super sweet Honey Crisp, or the crunch Cripps Pink (my new favorite), enjoy your apple of any color.
Question: My blood report said my calcium was in the normal range, so does that mean I dont have to eat calcium-rich foods?
Answer: The calcium in your blood represents only 1% of the calcium in your body (the rest is in your bones and teeth), but that 1% is critical for keeping your heart beating, your muscles moving, and your nerves signaling. The bones act as a calcium bank for the blood; the bones will release calcium to keep the blood calcium in a normal, healthy range, sometimes at the expense of bones. So, young swimmers need calcium-rich foods to build strong bones. The only way to know if your bones are strong is by having a bone density test. For most young people, measuring bone density isnt necessary during your youth and early adulthood, but many doctors recommend that women have their bone density measured around the age of 50. For young female athletes who have amenorrhea (lack of normal menstrual cycles), a bone density test is often recommended because bone loss can occur when normal periods stop.
Question: I hear that whey protein is the "best" protein to build muscle, but Im a vegetarian so is there a vegetarian whey protein available?
Answer: Sorry, there is no vegetarian whey protein. Whey is one of the proteins in milk (the other is casein) and these two dairy proteins have been shown to stimulate muscle protein synthesis. While whey is often considered the "best" protein for muscle maintenance and growth, it isnt the only protein that helps muscle. Soy protein is a complete protein, with all of the essential amino acids, so soy milk, tofu, or soy foods (like soy burgers, patties, nuggets) can help vegetarian athletes get needed high quality protein. Quinoa is also a good protein source for vegetarian swimmers.
Keep those "good" questions coming!
Chris Rosenbloom is a registered dietitian and professor emerita of nutrition at Georgia State University. She welcomes questions from swimmers, parents and coaches. Email her at firstname.lastname@example.org; follow her on Twitter @chrisrosenbloom or visit her website at https://chrisrosenbloom.com/