Bolts e-News Jan 24



January 24, 2016 edition.


Thunderbolts 3rd Annual Quiz Night 

This year's Quiz Night was a success. Thank you to all Thunderbolt members who sold tickets, gathered and/or donated prizes, and volunteered their time to organize and work at the event. Also a  HUGE thank you to our returning major sponsor, the Sleeping Giant Brewing Company!


 Swimmer's Guide to Staying Focused During Practice

For the casual observer our sport likely seems exceedingly monotonous. Head down, swimming around the black line like a drunk goldfish.

Here are a few different ways to stay focused and productive while at practice:

1. Be clear about what you want to achieve that day in the pool.

Nothing sets a mind to wander in the middle of a set or workout faster than unclear objectives. If you don’t have any purpose behind the laps you are doing in the pool it’s no wonder that your mind is going to take a hike.

Remedy this by having clear objectives for the time you are spending in the water.

  • Stroke count: What are the stroke counts you plan on holding during your workout?
  • Technique: What is one thing you will totally nail today at practice in regard to your technique? What is the one thing that if you improve will yield the greatest gain?
  • Effort: Will you give a killer effort no matter what the main set is?

By keeping your attention dialed in on specific areas of your swimming you will force yourself to stay in tune with the practice.

2. Limit the number of things you are focusing on.

When you try to focus on everything, you focus on nothing. Pick one or two things to work on and do them spectacularly well.

Simple as that!

3. Leave the outside stuff where it belongs…outside.

Mental baggage comes in all forms. You are under a crushing load of homework at school. And so on.

No matter what kind of garbage is happening outside of the pool, you can still hang your hat on a great workout today. The pool has always been a refuge for me from outside stressors, and so it should be for you when things are driving you a little nuts outside of the pool.

Your practice and your swimming is your time. Don’t allow outside factors and situations impede on that.

4. Forget your goals and focus on building the routine.

If there are things that you want to achieve in the pool—and I imagine there are plenty—the key is creating big goals, and then forgetting about them.

For swimmers it is easy to get lost in the daydreams and fantasies of all the cool stuff we want to accomplish…while simultaneously drifting through our workouts. The solution to this is to focus on developing a powerful and habitual routine in your practice.

When you decide to have a great routine, you turn from a swimmer who dreams of outcomes into one that focuses on the day-to-day, the grind, the process.

In Summary

We have a limited amount of time each day to spend training and fine tuning our swimming.

Why not make the most of it so that the next time you get up on the blocks you have the greatest possible chance at smashing your goals?

Give the above tips a shot.

 Upcoming Swim Meets

The following meets/time trials are scheduled for the upcoming months:


Meet / Location


January 29 - 31

NWO Regional Meet - Thunder Bay

February 17 - 21

Westerns - Winnipeg MN

February 20 - 21

Ontario Winter Festival

February 27 - 28

Dryden, ON


Please check with your swimmer’s coach to determine which meets your swimmer should be competing in. Check the website for more information on meets and for post-meet media releases.

 It's Official! 

Officials are still needed for this weekend'sNWO Regional Meet. If you are able to help, please contact Corie Adamson

 Fuel for the Pool

Mediterranean Lettuce Wrap

Here’s what you need...

  • 1 large leaf of lettuce

  • 2 slices lean turkey

  • 1 roasted red bell pepper, cut into 4 segments

  • 2 tablespoons garlic hummus

  • 1 tablespoon olive tapenade

  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.

  2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.


"Do what needs to be done, when it needs to be done the best way it can be done, and do it that way every time." – Bob Knight