Dave's Notes ---- May18th - Covid week 10 out of the water


May 18, 2020


CAST - Covid-19 - Out of the water - Week 10

Hopefully we're closing in on an end of swimmer lockdown season. We should know more by Wednesday or Thursday. If you haven't done so already, remember to send me your intentions of returning to swim. Thank you for all of you who have already responded.

If you're not sure if you're getting all of the news through your e-mail, I have been posting just about everything on the news tab of our website.


Let us know: Please just cut and past this and send in an e-mail to [email protected]


Current or most recent CAST level (e.g. Novice, 3,5 etc)______________

_______Yes we plan to return as soon as we are able


_______We would like to wait at least _______ weeks after the team re-starts, before we re-join.



1) Amazon Smile

I posted this last week, but I will keep it up for a couple of weeks to see if I can help remind you to try it and get in a habit of using it. . . . . If you use Amazon Smile the team gets a small portion 1/2 of 1% of your purchases. All you need to do is initially name CAST as the group you're donating to, and then access Amazon through a smile link. We have a link on the left side of our web page. It is also HERE


2. Nightly video sessions

Join us each weeknight for learning at 5:00 pm.

The sessions will last between 30 and 45 minutes.

To Join The Zoom Meetings

Meeting ID: 898 062 451
Password: 481768


The group projects continue to blow me away with the work you guys do. So we're going to keep rolling with it.....The topics for this week are about the body. First we're covering muscles, and ending with nutrition.


We are only spending a day or two on each topic. Some of these topics doctors and scientists spend years on, so I expect as much as you can put into a 20-30 minute presentation. Don't stress about the length of time, get some facts, get some photos, and talk about it. If you're done in 15 minutes that's okay too.....but there's a lot of material out there on the internet, and it's okay to share other people's work. If you find a good video on the subject – it's okay to use it as part of your presentation.


Reports for Tuesday - Wed: total 8 people....try to divide and conquer so you're covering 5-7 minutes each. 4 will report on Tues and another 4 on Wed.



What do they do? How do they work on a macro level? How do they work on a celular level. What fuel do they use? How is waste processed out of cells? What happens when there's not enough O2. What is an aerobic / anaerobic threshhold. What happens when too much lactic acid builds up? Flexibility in muscles – define and relate to swimming.

Reporting on Thursday:

Upper back muscles and muscles in the arms /hands their different functions in swimming.

Reporting on Friday:

Core muscles and lats – and their functions in swimming

Leg muscles – and their functions in swimming

Reporting on Monday:

Swimming Nutrition – There are many theories out there on what is “best” and even experts disagree (and there are large numbers that claim to be experts that are not). Report on sound swimming nutrition for training and recovery, as well as nutrition for competition days.


See you online!

-Coach Dave