November 14, 2017 Edition 1 Newsletter 2


Weekly Newsletter


Great racing this weekend! Our young group continues to show the future is very bright for the ‘Cudas.


1. First ever meet for Blue Waves – ran well with a couple of expected challenges.

2. Coach Coleby going crazy when the announcer was giving lane assignments for the wrong event??

3. High point award to Shamar St. Rose, runner up to Tenajh Gaitor and Teja Munnings.

4. First meet for many of the Darts and they were great!

5. Big time drops for many of the swimmers – Sarah Singh put a scare into the CARIFTA time for 200 breast; Christian Carey with a big 100 fly; Allisah Sherman making Nationals in the 100 breast; Brian Adderley racing the old guys in the 200 IM and not looking out of place.

Please keep Keith Jr, Keitra and the entire Lloyd family in your thoughts as they deal with the sudden loss of their father, Keith Sr. Keith Sr. was the long time announcer at our BAF swim meets and a great volunteer at all of our aquatic events. He will be greatly missed by all in the Bahamian swim family.

Upcoming meets:

November 18-19 Plantation (2 swimmers)

November 25 Orca meet (all swimmers)

December 7-11 Gatineau (16 swimmers)

December 16 Family Guardian Insurance Meet hosted by the Barracuda Swim Club

We are hosting a one day – 2 session meet. We will need all families to assist with providing timers during this meet. We run great meets and look forward to another excellent competition for our swimmers.

This is a perfect opportunity for some of our away swimmers to do some long course racing and post times eligible for selection to international meets. Plan your travel to get home in time to participate if you can.

Christmas Schedule:

All groups will have an adjusted schedule between December 18th and January 3rd. Coaches will be finalizing this schedule in the next couple of weeks so watch this space for an update on the program changes.

News from the deck:

Learn to Swim has ended. This means we have adjusted our training schedule at Queen’s College in the evenings for Darts, Neon and November 14, 2017 Edition 1 Newsletter 2

Tiger Fish groups. Please double check with your coaches as we adjust the schedule.

The Bahamas Aquatic Federation has made a strong commitment to Clean Sport. There are several ways that information is communicated to our athletes that encourages them to always pursue excellence in a clean and safe environment.

The BAF has created a short quiz that swimmers can take online that will help educate them and generate some discussion. Please take the quiz here:

If you have any questions about Clean Sport or require clarification about the processes around creating a Clean Sport environment, please ask Coach Jeff.

News from our Away Swimmers:

Gershwin Greene – swimming in 1st year with the Virginia Tech Hokies with a message for the rest of the team: "I encourage all the young Cudas back at home to embrace the hard work now, so that they can thank themselves for it later in the season."

Swim Tip:

Ownership of your sport: Each swimmer should be in charge of their swimming. Packing your swim bag, keeping track of your equipment and being prepared for all meets and practices are important skills that can spread into other areas of a swimmer’s life. This includes knowing your current best times, your goals and any qualifying times that may be targets for you. Communicate with your Coach about your goals and work together to get the best performances.

It would be helpful if parents could assist their swimmers until they can do their own preparations. As morning training begins swimmers should be responsible for getting their swim bags organized the night before, waking themselves up and having something to eat before practice. All of these skills take some time but will really help as our swimmers progress towards travelling to away meets and potentially moving away for school at a varsity level.

Swimmers – having ownership of your sport is an investment that will pay off with better performances, greater pride, higher sense of accomplishment and long term benefits that will leak into all areas of your life. It can be simple to start. As examples, pack your swim bag and hang up your suit and towel when you get home. Know all of your best times, training times, goal splits for your races and potential opportunities that are available to you.

Nutrition Tip:

If you’re putting in the metres in the pool, your body will need a boost when you finish your training.

It is important to try and refuel within 30 minutes of finishing your training - and preferably within 15 minutes. Your body needs nutrients right away to repair muscles and replace energy.

The recipe below is one option to refuel after practice. There are other options: So many of us are living out of our cars and running around throughout the day. Planning ahead can help avoid making poor decisions for eating.

Put a bag of apples, oranges, bananas or other fruit in the car – fresh or dried. Have a box of granola bars or energy bars available.

Fluids are important. Most energy drinks come with huge amounts of sugar and can be watered down by half and still provide the sufficient nutrients to keep swimmers going while not overwhelming the body with too much sugar. The most important thing is to drink sufficient amounts during training. Frequently water is all you need. November 14, 2017 Edition 1 Newsletter 2

This Week’s Recipe:

No Bake Energy Bites – an easy snack to have during the car ride home after practice.


1 cup dry oatmeal (old fashioned oats)

2/3 cup toasted coconut flakes

½ cup peanut butter

½ cup ground flax seed

½ cup semi-sweet chocolate chips

1/3 cup honey or agave nectar

1 tbsp chia seeds (optional)

1 tsp Vanilla

** Please note for allergies or taste preferences, peanut butter may be replaced with any other type of nut butter.


1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for ½ hour.

2. Once chilled, roll into balls of approximately 1 inch in diameter. Store in an air tight container and keep refrigerated for up to one week.

This will make 25-30 Energy Bites.