June Newsletter




June 2014





A newsletter for the YWNC Piranha Swim Team!

Letter from the Director


By Kirk Hampleman, Director of Competitive Swimming


Greetings Piranhas,


The Hula Invitational is in the books and it was great seeing so many of our young athletes outside competing!!! I would like to thank all of our families and staff for putting on a great event. I would also like to especially thank Jana Lechner for doing such a wonderful job as Meet Director- Great Job Jana! It just goes to show that when we all come together as a Piranha Family we can accomplish a lot. We look forward to the possibility of hosting more meets in the future and having the help of our families makes such a big difference.


Our Staff was very happy that we had so many Piranhas out competing. It is so exciting to see all of the growth and progress that we have made as a team in the pool. We have more meets coming up and I would like to encourage all of you to compete as much as possible. Competition can strengthen our teams character and provide us with feedback on how our training is going. It is vital that we test ourselves every few weeks in order to check on our evolution as an athlete. The Hula Invite should be a springboard for the rest of the summer going forward. In June we have 2 meets, Hickory for the 12 and unders and our seniors will travel to Morehead City, NC. I look forward to seeing you at the pool!


I would also like to remind our families that early registration is open for the 2014-2015 season. Please visit our Piranha web site for more information. Remember, if you register before June 16th you get a 25.00 reduction on your registration fee.


Thank you from the Piranha Staff and good luck this summer!




Kirk Hampleman


Swim Camps


By Kiki Farmer, Associate Director & Crush Group Coach


It is that time of year, the summer camp & activity season.  We would just like to take a moment to explain a little bit of the coach’s philosophy on “swim camps” for your current and future guidance.


The whole topic can in no way be covered in this column.  But it is important to get the dialogue started.  The YWNC coaching staff believes it is not advantageous for 13/over swimmers to go to swim camps over the summer.   When swimmers spend time away from their home club and coach over the short summer swim season, it is difficult for the home coach to track and manage the training plan for the swimmer. 


As far as the 12/und swimmer...we are still not whole heartedly for camps, but we are not totally against them either. For a 12/un swimmer, a onetime experience at a swim camp can be fun and spark a deeper involvement in swimming.  However, for young swimmers to attend swim camps multiple years, again keeps them from working within the realm of their home club.  We would ask that you talk to us about what the swimmer hopes to get out of the camp. We could talk with you about situations that would be better choices.


The best way to explain this is, when a swimmer qualifies for a camp (NC Select Camp, USA Swimming Regional Select Camp, Y National Altitude Camp…..) by virtue of their performance achievement, then that is a camp that should be attended. Those are 2-31/2 days and have very specific purposes and again are earned by performance.  


Our biggest concern is, the camp staff has no long term vested interest in the swimmer other than collecting camp fees and providing the swimmer a good “swim oriented” time on the college campus site of the camp.


We understand the allure of working with an elite college or national level swimmer and/or coach at camp. However, they are not going to be there at the end of the season to be responsible for the swimmer’s performance. Plus while away at camp, the swimmer is not developing the on-going working relationship with the home coach.


We hope this opens the dialogue.  For those of you that may be thinking about camps, please contact Cch Kirk or Cch Kiki (12/unders) for our input.


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Swimmers of the Month!


12 and Unders:
Ellen Reeder - Ellen began with the Piranhas as a 7yr old and has been developing into a solid team mate and swimmer ever since.  She has moved through each training group beginning with the Nehi group and qualified for the Orange Crush Group at the beginning of this swim year.  She has a great sense of humor and  works at every skill in practice.  She is the leading “kicker” in the group.  Ellen encourages her team mates and loves to work as a peer coach with the Nehi swimmers.  She does not give up on challenges in practice, always working to meet them and achieve!  
Frank Howden (picture to come soon) - Started swimming with the Piranhas around February/March of this year and has become one of the 12 and under leaders!  He is a hard working young man who is quick to give a fellow teammate a high five for a job well done.  His positive attitude will take him far. On a cold day at Rec Park where the water was particularly cold, his coaches stopped him and told him that he could sit out if he needed to and that the next practice will be better and his response was "I know, you got to just try and try again until you succeed."  He is a pleasure to work with and will do amazing things in his life.
13 and Overs:
Emma May - Emma is a remarkable young woman.  She is always the bright light that lifts everyone's mood.  Emma is an extremely determined swimmer who despite her injury comes to practice with a smile on her face and is very quick to cheer her other teammates on during a particularly hard set.  Emma brings with her pure joy to those around her and we are very excited to have her back with us!

Jake Johnson - Jake has become one of the most outspoken individuals in the senior groups.  He continues to be one of the few swimmers who sends out a huge word ofencouragement to each of his teammates as they are pushing off the wall to begin that part of the set, "Come on guys, we can do this!"

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Nutrition - Superfoods, cont.




Blueberries nutrition facts

Sweet, juicy blueberries are rich in pro-anthocyanin natural pigment anti-oxidants. These tiny, round blue-purple berries have long been attributed to the longevity and wellness of indigenous natives living in the subarctic regions in the Northern hemisphere.

Botanically, the plant is a deciduous shrub belonging within the family of Ericaceae, of the genus: Vaccinium.


Broadly, vaccinium species are classified according to their growth habit as high-bush and low-bush berries.

  • High-bush blueberry (Vaccinium corymbosum) is highly branched, erect deciduous shrub with rich foliage. It grows up to 10-12 feet tall in cultivated orchards and bears clusters of small, cream-white flowers during spring, which subsequently develop into berries after about two months. In the wild, high bush-blueberry is found on the edges of marshes, lakes, ponds, and streams. Rabbiteye blueberry (Vaccinium virgatum, also known as V. ashei.) is a medium-sized shrub grows naturally in South Eastern parts of USA.
  • Low-bush blueberry (Vaccinium angustifolium) is a short, erect plant grows about one-two feet in height and spread by underground rhizomes. In cultivated farms, it is grown as two-year cycle crop, since the whole plant is either mowed down or burnt to allow new shoots that appear only during next season.

Both species require well-drained sandy, acidic soil to flourish. This berry shrub prefers open sunny conditions and intolerant of shade. In general, the berries are ready to harvest when the green- pink color turns completely blue, juicy and sweeter. Traditionally, they handpicked and therefore, require intense laboring. Soon after the berries separated from the shrub, they are sorted out and transport to cold facility for storage.


Health benefits of blueberries

  • Blueberries are very low in calories. 100 g fresh berries provide only 57 calories. However, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.
  • Blueberries are among the highest anti-oxidant value fruits. The ORAC value of 100 g fresh blueberry is 5562 TE (Trolex equivalents). Their antioxidant value largely derived from poly-phenolic anthocyanidincompounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol.
  • In addition, these berries have other flavonoid anti-oxidants such as carotene-β, lutein and zea-xanthin.
  • Altogether, the phyto-chemical compounds in the blueberry help rid off harmful oxygen-derived free radicals from the body, and thereby, protect the human body against cancers, aging, degenerative diseases, and infections.
  • Further, research studies suggest that chlorogenic acid in these berries help lower blood sugar levels and control blood-glucose levels in type-II diabetes mellitus condition.
  • Fresh berries contain a small amount of vitamin C, vitamin A and vitamin E. Altogether these vitamins work as potent anti-oxidants, which help limit free radical mediated injury to the body.
  • The berries also contain a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. It contains very good amounts of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid. These vitamins are acting as co-factors help the body metabolize carbohydrates, protein, and fats.
  • Furthermore, they contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

Selection and storage

In the United States, blueberries are readily available in the markets throughout the year, since they imported across the continents. However, fresh wild berries are at their best from June until August when the harvest season begins in Michigan and Maine in USA and from Quebec province of Canada.

In the stores, look for fresh berries that are firm, plump, smooth-skinned, with a silver-gray surface bloom. Buy deep purple-blue to blue-black berries. Avoid soft or shriveled, over-handled bruised berries and those with signs of mold and of old stock.

Once at home, place the berries in a plastic or zip pouch and store inside the refrigerator set at high relative humidity. Stored thus, they stay well for up to a week.


Preparation and serving tips

Blueberries are sweet and juicy, leaves deep-blue pigment stain over teeth and tongue. Trim away any stems and leaves if you have purchased berries directly from the local farmer.

They are better eaten fresh after washing in cold water. If taken out from the cold storage, place them in a bowl of water to bring to normal room temperature to enrich their taste and palatability. Gently pat dry using a moisture absorbent cloth/ paper and enjoy!

Here are some serving tips:

  • Traditionally, blueberries have been part of food culture of Native Americans.
  • While fresh berries eaten as they are like table grapes, dried ones added to soup, stews, and to sweeten venison meat.
  • They are one of the most preferred berries in the preparation of muffins, pies, and cheesecakes.
  • These berries are also favorite addition in fruit salads, fresh fruit-tarts, ice-creams, etc.
  • They are also used to make juice, sauce, jellies, and jams.


Safety profile

Blueberries may rarely cause serious allergic reactions in some sensitized individuals. Often, these kinds of reactions occur because of possible cross-reactions to other fruits (strawberry), pollen or weed allergies. Some of the most common symptoms of blueberry allergy may include swelling and redness of mouth, lips and tongue, eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing and gastrointestinal disturbances. Individuals who suspect allergy to these fruits may want to avoid eating them. 

In This Issue


Letter from the Director

Swim Camps

Swimmers of the Month!

Nutrition - Superfoods, cont.





Henderson County






Our young Nehis have taken to the long 50m pools like champs! We are working very hard on building our technique and endurance and, more importantly, having fun.  As the school year is coming to a close, we need to be mindful our attendance and still need to try to practice at least 3 days a week to maintain our skills and technique, but also to improve ourselves.  We can't wait to see you all poolside!




By Cch Michelle


We are very proud of our Orange Group Swimmers who have participated in our Hula Meet.  We were/are thrilled with the performances we saw and, more importantly, the team spirit and support that was on display.  We need to remember that our long course season continues all the way to August and that we have practice six days a week beginning at 8 am.  This is the time we can really make huge strides in our endurance and technique, as well as, develop strong bonds with our teammates!

Let's go Orange and Black!




By Cch Kiki


As June begins, we will be watching 3 of our group move to new states and new teams.    This is a reminder to us all that the only thing that stays the same in life is…CHANGE.  Things are always changing, some are subtle changes that happen slowly every day and others are big changes.  We wish Wade, Madelynne and Isabelle all the best as they move to WSY (Penn.) and NAC (Tn.) swim teams.  We will miss them VERY much and should keep in touch!  We also wish them the best as their families move to a new chapter in their lives.  Hopefully we will see them at some meets in the future!!! 
As I write this, we have swum 2 meets already and will swim in a third-13-15/Jun, just as our various schools release for the summer.  After the third meet, we will switch from our Transitional schedule to our Summer schedule of morning practices.  These morning practices are VERY important!  There are much less chances of weather disruptions for the morning practices and it is the primary practice for the whole team…meaning a better opportunity to engage with all your team mates.   We are spread out at many different pools during the school year and the summer morning practices have so much more “team building” value past the actual practice!
Crush swimmers have been doing a good job with practices and meets thus far this summer and are ready to complete their Iron Piranha challenge for the summer as well as qualify well for the Y Regional Champs and the NC 14/un State Champs. As there are new swimmers in the group and we are a young group, we are always working on stroke mechanics.   We have begun a “practice challenge” of swimming all the events in 11-12 event list in one practice.  We will keep track of everyone’s total times (like the Pentathlon events) as a measure of how well everyone improves in this tough practice set! 
I have seen a great improvement (practice and meets) in the swimmers that have been diligent with their log books.  The goal is for swimmers to track their practices and connect it to their improvement.  They can also make note of things they did well and things they want to improve on.  It is for them to grade themselves, so to speak.  They are also to track their performances at meets in their log books.  The goal is to begin and then to see the connection between what is done in practice and the resulting outcome at a meet.  Log books also offer a place for coach and swimmer to begin to talk about their swimming.  Each log book reflects each swimmers personality and different communication styles.  They do not have to be fancy but they do have to be kept up regularly.  Swimmers can work together and share recording workouts that one may have forgotten and another remembered.  They are asked to turn them in on the 1st and 15th of each month.  If those dates fall on a weekend, then the log books are to be turned in on the Monday.

Orange and Black!

                    Cch Kiki                                         




By Cch Kristy


This season, we see so many new faces and are excited to get to know each and every one of them.  Let's make sure to welcome each and every one and let them know that we are  happy to have them on our team.
Long course season is the time that we see swimmers really begin to excel at the sport of swimming.  This is also the season where we really begin to develop our aerobic abilities and fitness levels.  We encourage each and every  one of you to come to as many practices as possible and if you and your family happen to go on vacation during the swim season, please seek out a team in the area you are vacationing to swim with.  If you need help contacting/finding a team, please let one of us know and we will see what we can do for you.
Looking forward to a great season!


Henderson County


By Cch Diana


This season, we have available two different practices for our Henderson County Piranhas.  Please be sure to attend 3-5 practices a week to ensure that we are progressing and building ourselves not only as swimmers but as teammates.  We are a large team and we need to work together to reach our goals!