July 8, Scout Newsletter

Scout Aquatics E-Newsletter

July 8, 2019


Welcome back from the holiday weekend.  This is our last week of normal season practices before we head into Championship season.  This week we have normal afternoon practices from Monday-Thursday.  With the 2 meets this weekend, there will be no practice Friday, Saturday and Sunday.  The UPDATED July calendar is attached. 

Swimmers that qualify for Regionals, State, Sectionals and Futures will continue to have practices starting next week.  Please check with your coach to see your qualified swims and to pick events. Parents, you can now see the updated meet information on our website. 

We are so sorry to inform the team that NTA never processes their paperwork for the 2 outdoor meets held at Centennial pool.  This means there were no sanctions granted to NTA and all swims from all swimmers do not count.  Those events were deleted from our system and no events were charged. 

The outdoor practices are at the Lake Bluff Park District at 355 W. Washington Ave.  PLEASE be prompt on picking up your swimmer after the late night practices.  Swimmers will be let out a few minutes early so they can be ready to be picked up at 9:45p. 

All 18 and older swimmers MUST get their Athlete Protection Training (APT) done ASAP.  All information on the Minor Athlete Protection Policy (MAAPP) can be found HERE.  As we move forward, all our athletes will need to follow the policies that are provided by USA Swimming.  As it evolves, we will continue to evolve to make this sport as safe as possible for all members. 

We are winding down the season.  Our last team practices are on July 10 and 11th.  We will start the next season on September 5th.  NEW SWIMMER tryouts will be on September 3rd at 5:30p.  If you still have questions about registration, please email Kim at  

Please remember (per USA Swimming rules), no parent may enter the locker rooms when swimmers are present.  If your swimmer needs help, please use the adult locker room.  In turn, swimmers may not use the adult locker rooms for their own safety.  Please make sure to bring your belongings out on deck and place them on the benches outside the locker room doors.  This will help in preventing theft or destruction of property. 

Birthdays:  We have 3 birthdays this week.  Happy birthday to:

Lucia Marquez (18), Ethan DeDolph (8) and Grace Boyle (13)!


Upcoming Events 

Thursday-Sunday, July 11-14: ISI Senior State Championship at the Rec Plex in Pleasant Prairie, WI.  For Qualifiers with Senior State times.  

Friday-Sunday, July 12-14: PAC North Suburban Splash at Stevenson High School in Lincolnshire, IL.  Entries will close soon for this last chance meet!

Friday-Sunday, July 19-21: ISI Regional Championships at LFHS (yes, our home pool).  This event is hosted by LFSC.  Swimmers must qualify for this this event. 

Thursday-Sunday, July 25-28: ISI Age Group State meet at Lake Central High School in St. John, IN.  Swimmers must qualify for this this event. 

Thursday-Sunday, August 1-4: USA Swimming is hosting Futures in Des Moines, IA. 

Scout web site:

Contact us:

Head Coach, Carolyn Grevers  (o) 847-582-7339                                                         Email:

Question for Head Age Group Coach (LTS, JS, JSP), Flo Burke                  Email:

Questions for Head Senior Coach (SS/SSG), Bizzy Vega                                Email:

Club President: Shane Koonce                                                                                       Email:

Officials Rep: Marilyn Wieland                                                                       Email:


Techniques for Staying in “Good Nervous” Pre-Race

By Dr. Alan Goldberg//  | Monday, January 14, 2019

You've heard me say before that races are won & lost before the start.

The main reason for this is that swimmers tend to get themselves too nervous pre-race and this “over-activation” tightens their muscles, makes their breathing faster and shallower, both of which kill their endurance and slow them way down.

The secret to swimming fast under pressure is staying loose and calm, in a state I call “good nervous.” You're excited to swim, looking forward to it, and still physically loose and mentally composed.

The key question here is HOW do you get yourself into “good nervous,” especially when you're tapered, at your championship meet and about to race in your event?

To do this, you have to have one or more “relaxation tools” available in your mental toughness toolbox, and even more important, you have to have practiced using these tools enough times so that they will hold up for you under the pressure of a big meet.

Without adequate practice ahead of time, any relaxation strategies you may have learned will not work for you when you're faced with the stress of an important race.

Let me present two simple breathing relaxation exercises for you to experiment with. Keep in mind there are many varied ways to calm yourself down. The trick is to find the ones that are right for you.

Probably the fastest way for you to calm down and get yourself back into “good nervous” is by deliberately changing the rate and depth of your breathing. For each of these exercises, sit comfortably, feet flat on the floor, arms and legs uncrossed in a space that's free from distractions. Allow at least 5 minutes practice time for each technique and try to get in the habit of practicing one or both of these daily. A good time to practice is usually right before bedtime.

1. Breath Control Training

Close your eyes and shift your focus of concentration to your breathing. Inhale to a slow count of 4, pause, and then exhale to a slightly faster count of 7 or 8. As you inhale, be sure that you are filling up your entire abdominal area. To ensure this is happening, you may want to place one hand on your diaphragm and feel it rise and fall with your breathing. As you inhale and exhale, be sure you are not straining to get to the right number. Your breathing throughout the exercise should be relatively comfortable. Repeat this process of inhaling to a slow 4 count and exhaling to that 7 or 8 count. As you do this, you'll probably find that your mind may wander. This is normal, and each time it happens, be sure to quickly return your focus to your breathing and your internal counting. 

2. Breath by 4 (Sometimes called Square Breathing)

Focusing your attention on your breathing, inhale to a slow count of 4, making sure you're comfortable and not straining with this... Pause to a slow count of 4... Exhale to that same count of 4... and then pause again to a slow count of 4. In this exercise, you do not have to deliberately deepen your breathing and, as in exercise No. 1. Every time that you find your focus drifting elsewhere, quickly and gently bring your concentration back to your breath and the counting. 

It's important to keep in mind that having the ability to calm yourself under pressure is a learned skill. It takes consistent practice when you're not under pressure to learn and master it. The more that you practice these exercises in a relaxed environment, the quicker you'll integrate them into your “muscle memory” so that they'll be available to you when you're behind the blocks, waiting for your big race.