TAC Weekly Letter
Thunderbird Aquatic Club
TAC Weekly Letter

Quote for the week:

"Where focus goes, energy flows."

~Tony Robbins


Practice This Week

We will be hosting a swim meet this weekend. I am really looking forward to seeing our guys swim fast and get after it.


No regular Saturday practice due to swim meet.

No Monday practice, enjoy the day off


TAC Baby Shower March 1st

Calvin's wife, Rachel is having a baby. TAC will be throwing a baby shower for them.

The baby shower will be March 1st at 5pm. The event will take place in the balcony as practice finish's up.

They are registered at Amazon: Rachel Mank and Calvin Milbach.

They are also registered at babylist, https://www.babylist.com/rachel-mank

I hope you can come and help celebrate this happy time.


Friday Meet Set up

Just like our January Challenge, this Friday the Gold, Junior and Senior swimmers will be helping set up for the swim meet right after practice. My goal is to have everyone done by 5:45.


TAC-E March 3-4

Our next home meet is just around the corner. We are going to see some super fast swimming and I hope to see a number of swimmers make their first regional cuts.


I have attached the timeline for the meet. Please remember it does not reflect warm up times. Morning sessions should try and be at the pool around 7:30.


12 and under are in the morning sessions both days

13 and over are in the afternoon session both days


Team Banquet June 8th

Put it on your calendar, this years banquet will be on the 8th of June. It will be held at the middle school. The food will be catered and will be a time to celebrate all our swimmers successes.


PNS Spring Showdown March 10th-11th

The Spring Showdown will be held at the Federal Way swimming pool. This meet is for swimmers who have not made Regionals or Senior Sectionals. I have attached the meet information. If you are interested in this meet sign up online. We will need at least 12 swimmers to sign up for the meet.

It is a prelim and finals meet for 11 and over swimmers.

10 and under boys swim on Saturday

10 and under girls swim on Sunday

See meet information for more.


Check out the team feed



Order Team Gear Online 

Please note that your team suits are custom embroidered and may not be returned or exchanged so please be sure of your size.

  1. Web page link: http://www.swimmingteams.com/page.php?p=teamlogin
  2. Enter Login ID: thunderbird and Password: aquatics
  3. Follow instructions for checkout. Please note that you still need to complete the "shipping" field by choosing "copy billing info". Also please note that certain items have color options and a place to enter a name for embroidery.
  4. Contact information for any questions you may have:

 Contact Information:                                       
(800)214-6823                              Dan Martin
Tel:(702)696-9290                       360-510-4813
Fax:(702)696-9210                     Email: swimgear@msn.com

Dispelling Protein Myths

By Chris Rosenbloom, PhD, RDN  | Wednesday, February 21, 2018

Swimmers often ask about protein, and while protein is a hot topic in sports nutrition for good reason, some lingering myths remain. This is especially true for vegetarian athletes who know they need protein but don?t eat the usual sources of eggs, milk, meat or seafood. Here are the top concerns I hear from vegetarian swimmers and some facts to set the record straight.

True or False? Vegetarian athletes need more protein than their non-vegetarian friends.

False: All athletes have higher protein needs than those who don?t exercise, but vegetarians have the same need for protein as other athletes. If you are eating enough calories and getting protein from a variety of foods (beans, nuts, seeds, grains, soy, rice and pasta) you will get good quality protein to support training.

True or False? Soy foods contain substances that act like estrogen and lead to hormonal imbalances, so they aren?t healthy for either male or female athletes.

False: This myth has been around for a long time, so time to squash it. Soy contains a type of plant nutrient called isoflavones that has a similar structure to estrogen but doesn?t bind to the estrogen receptors on our cells in the same way human estrogen does. The isoflavones in soy don?t increase breast cancer risk in women, and for those who have had breast cancer, both the American Cancer Society and American Institute for Cancer Research (AICR) say soy foods (or soy isolates found in protein powder or added as ingredient to energy bars) are safe. The AICR lists soy as food that fights cancer.

And, as for the myth that soy is feminizing for men, research shows that soy does not increase circulating estrogen or decrease testosterone levels, so no need to shun soy.

True or False: Leucine, the amino acid that exhibits the greatest effect in turning on muscle protein synthesis is only found in whey protein found in dairy foods.

False: While it is true that leucine is called the "anabolic trigger" and researchers suggest athletes get leucine-rich protein foods in the hours after exercise, whey protein isn?t the only leucine-rich food. Here?s a handy chart showing protein and leucine content of plant foods, compared to a cup of milk:

1 cup nonfat milk 

 8.3 grams protein 

 0.8 grams leucine 

cup firm tofu

 20 grams protein

 1.5 grams leucine

cup soft tofu   

 8 grams protein 

 0.6 grams leucine

cup black beans

 7.6 grams protein 

 0.6 grams leucine

cup lentils    

 9 grams protein

 0.65 grams leucine 

Vegetarian athletes can get high-quality protein from plants and sufficient leucine to stimulate muscle protein synthesis. Try blending tofu in a smoothie, adding to soup, or a noodle bowl for an easy way to get leucine-rich protein.

True or False: There is no upper limit to how much protein an athlete should eat.

False: Too much of a good thing is too much. Swimmers need carbohydrate, protein, and fat to perform at their best. Displacing carbohydrate and fat by only eating protein will not help your performance or your health.

Your 2018 board members:


President: Laurie Bergvall

Phone: 360-333-2052

Email: lauriebergvall@gmail.com


Vice President: Niabi Drew

Phone: 360-914-8132

Email: ethernuts@gmail.com


Treasurer: Rob Hoxie

Phone: 360-299-9218

Email: mapmanrob@hotmail.com



Secretary: Lissa Snowman

Phone: 206-234-5510

Email: lissasnowman@hotmail.com


Parent Rep: Elton Erickson

Phone: 360-610-9354

Email: eltonerickson1974@gmail.com


Parent Rep: Silvy Yamazaki

Phone: 408-688-6080

Email: syamasj@aol.com


Parent Rep: Monica Harris

Phone: 360-421-1497

Email: monicacharris2@msn.com


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