Bolts e-News Apr 3


April 3, 2016 edition

 Logo Design Contest

Bolts are once again running a contest for our May Meet shirt logo. The contest deadline will be April 29th and the winner announced at the swim-a-thon. We would like just word logos and/or swim sayings only; NO PICTURES please. Swimmers can hand sheets into coaches or Christie with no names on them please.

Questions? Please contact Christie Hulina

 Bingo! - Session 3 Assignments  

Session 3 Bingo Assignments:
Bingo assignments for April 2016 - June 2016 are as follows:
Date: Session / Arrival Time: Assigned to:
Saturday, April 16, 2016 Evening - 5:30 p.m. Grant / Covello
Monday, May 2, 2016 Twilight - 9:30 p.m. Johnsen / Lockyer
Thursday, May 12, 2016 Twilight - 9:30 p.m. Miklas / Vita
Sunday, June 5, 2016 Twilight - 9:30 p.m. Fares / Halvorsen
Friday, June 24, 2016 Twilight - 9:30 p.m. Murphy / Hay
Tuesday, June 28, 2016 Twilight - 9:30 p.m. Fares / Harri
Thank you to all families who have completed your assigned bingos.  Bingos are a major source of revenue for our Club.
 Fundraising - Swim-a-Thon 

In less than 30 days, Bolts swimmers will hit the water for the Thunderbolts' Swim-a-thon fundraising event.  This year's event will be held on Saturday April 30th.  If you haven't already done so, please remember to register your swimmer's personal web=site for donations:

Information describing the event, our Club goal, and additional information on the online fundraising can be found under "Parent Resources" on the Website.  As of Friday, we've raised 17.5% of our goal, and 38% of swimmers have registered.

If you have any questions or need help registering your athlete, please contact Andrea Mulligan at or Christine Gottardo at


  How to Reset Yourself During a Bad Practice 

(Courtesy of

When you feel the workout getting away from you, or the walls are beginning to close in, and you feel like throwing in the towel, try this 3-step “reset” plan.

While it won’t always make up for the broader reasons you are having a bad workout—terrible nutrition or lack of sleep, for instance—it can help you to refocus and wipe the slate clean. And sometimes that’s more than enough to turn you around mentally in order to salvage the workout.

Here’s how to do it:


On days where I feel like I am fighting the water it is almost always because I am rushing my technique. if you aren’t swimming with killer technique you aren’t becoming a better swimmerYou can’t always count on feeling great in the water, or not being stressed out, or having a great night of sleep. But being able to swim with good mechanics is something you do have control over.


One lap swum with great technique will give you a boost. But a whole bunch of lengths completed with great mechanics will turn that bad session around in a hurry.

Swimming with great technique brings with it greater rewards than just having a more mechanically sound stroke. Beyond becoming a more efficient swimmer, swimming with sultry technique over and over again provides you with repeated exposure to success.


Now, when your mechanics have been dialed in, and you are comfortable doing it with some measure of frequency, it’s time to ramp up the effort again.Don’t feel the need to dive back into 100% effort. Build into it if necessary. All that focus on technique work is pointless if you revert to poor fundamentals.

I understand the desire to want to get back at it right away. Effort is the easiest way to measure performance and progression in the water. After all, having great technique is tough to develop, and even tougher to accurately measure. But if you manage to keep the gains from your technical work, and apply it to your high effort swimming, you will double up on improving.

In sum:

Technique, repetition, effort.

Swimmers measure their practice in terms of progression. When they lift themselves out of the water at the end of practice, and are mentally going over their workout, the one question that dictates how they decide whether the session was good or bad is a form of: 

“Did I become a better swimmer today?”

When you apply this 3-step plan to your workouts (even the good ones) the answer will inevitably be yes.

 Upcoming Swim Meets and Registration Deadlines

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

Date of Meet:


April 22-24 MAC April Invitational - Markham ON  
April 22-24 NWO Open - Kenora ON  
May 6-8 FFAST - Fort Frances ON  
May 27-29  Sunlife Meet - Thunder Bay, ON  
Jun 18-19 Ontario Festival - Etobicoke ON  
Jun 30-Jul 3 LC Ontario Provincials - Etobicoke ON  
July 7-10 LC Man/Sask - Regina  
July 27 - August 1 Canadian Age Group Championships - Calgary  

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.


 Sun Life Grand Prix Meet Corner

From now until the end of this meet, this 'corner' will be dedicated to keeping you updated and informed about the Sun Life Grand Prix meet.

Officials Needed!

This meet will require a large number of swim officials. Please keep checking the e-news for upcoming clinics and to learn about ways you can help make this meet a success!

Prize Donations Required

If anyone has any prize donations for the athletes prize baskets at the Sun Life Grand Prix, please email Andrea

 Fuel for the Pool 

You are what you eat!

That saying is completely true, especially for competitive swimmers who exert themselves through long-distance physical exercise. It’s vital to eat a well balanced and nutritious diet to keep your body at its peak performance.

According to Scott Hedges, former swim coach, Cranbrook Schools in Birmingham, Mich., one of the biggest mistakes many swimmers make is thinking they can eat whatever they want.  He said good nutritional intake is a learned habit.

“Just because you haven’t gained weight doesn’t mean you can load up on fast food,” says Hedges. “Swimmers burn so many calories that it’s important to stay fueled with the right kinds of foods that give the body energy and not take it away.”


Whether you swim sprints or long distances, it’s important to keep nutrition top of mind. It’s the building block of training and achieving your goals in the pool.



"If you don't like something, change it; if you can't change it, change your attitude."

Maya Angelou