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17-12-19

Weekly Newsletter

Upcoming events:

Friday, December 22 – Team Potluck Social – at the Longley residence in Sea Breeze. Directions will be sent out directly. Please email Ms. Longley and let her know what you are bringing. See you Friday!

Saturday, January 6. Barracuda Fun Meet – Details to follow soon. Queen’s College during Saturday morning training time. All team members are expected to participate in our fun meets.

Saturday, January 20. SWAT meet - BKKAC

Christmas Schedule:

Darts, Neons and Tigers will swim their regular schedule until (and including) Wednesday, December 20th. These swimmers will be off for two weeks and return to their regular schedule on Wednesday, January 3rd.

Flying and Dragon Fish will have regular practices until Friday, December 22nd. This Friday, December 22nd will be a short workout with some fun activities ahead of the team party. Practice will run 4:00 – 5:00 p.m. at Queen’s College.

Reminder of the schedule: Monday, Tuesday, Wednesday, Thursday from 4:30 to 6:30 p.m. at BKKAC. Dryland will start about 4:20. Tuesday and Thursday morning at QC from 5:45 – 7:00 a.m. with dryland at the end of practice for those who can stay for an extra 30 minutes. Friday night from 4:00 – 5:00 p.m. at QC. There will be two added sessions on Wednesday and Friday morning this week from 7:00 – 9:00 a.m.

Off December 23, 24, 25, and 26.

One a day practices will be offered December 27-31. Practices for Dragon, Flying and Away swimmers on December 27, 28, 29, 30 and 31st will be at Queen’s College pool. We will run practices from 6:00 – 8:00 a.m. (dryland from 7:30 to 8:00) and from 7:00 – 9:00 a.m. (dryland from 7:00 to 7:30) to accommodate family and work schedules. Swimmers please plan to be at one of these sessions each day that week.

Off January 1st and 2nd. Back into regular scheduling on January 3rd.

News from the deck:

A huge thank you to all the parents and volunteers who ran our Family Guardian meet this past weekend. We are a family that comes together and puts on a great show.

Congratulations to Devin Cuffy-Bethel for winning the 11 and 12 girls high point trophy.

Other meet observations: Distance swimming is a thing – Sean Longley, Hodari Prince and Grace Farrington all raced their first distance events and did very well.

Swimmers with at least 4 best times in the meet included: Brian Adderley, Sanaa Barnes, Arielle McPhee, Mateo Munnings, Melvin Miller, Andrew Scavella, Mattais Simms and David Singh. Great swimming!

We are back hosting a meet in early February and planning for that meet will begin early in the new year. Please be prepared to help out with that meet. Our final hosted meet of the year will be in May, 2018.

News from our Away Swimmers:

Farion Cooper arrived back from Howard University and immediately jumped into the racing pool on Saturday.

Expecting to see many of our away swimmers back this week and next. Looking forward to seeing the pool full of senior swimmers providing some tips and skills to our fast improving young group.

Swim Tip:

"Time management is an oxymoron. Time is beyond our control, and the clock keeps ticking regardless of how we lead our lives. Priority management is the answer to maximizing the time we have."

~John C. Maxwell

Being a student-athlete is almost like having a full-time job. Between school, practices, meets, etc. there just never seems to be enough time to fit everything in. Often, school or sport, or both, take a hit when student-athletes try to juggle everything they have going on and maintain a semblance of a social life. So how do some student-athletes make it work, while others don’t? The key is time management, or as the quote above says, "priority management."

Everyone has many things on their plate at any one time. We deal with conflicting schedules of school, swimming, social and recreational activities and get that balanced against parental schedules for travel to and from the pool and school.

Here are some strategies and steps you can take to have control over your time management, and your life as a student-athlete:

1. Decide what is important to you

Make a list of the things in your life that are important to you. Things on this list could include family, friends, sport, school, your job…. whatever you want and/or need to have time for in your life. The list can range from the general to the specific. Instead of writing "School," for example, one of the entries could be, "Be on the honour roll every semester."

2. Rank the list items in order of importance

Rank the items on your list, from the thing or goal that is undoubtedly the most important part of your life to have time for, to the least important. This list becomes your list of PRIORITIES. Now, instead of focusing so much on time management, the focus shifts to priority management. With a well-thought-out list of priorities, there should never be any question of what comes first, should options present themselves to you. For example, if number 3 on my list is "Sport" and number 5 on my list is "Friends," I should NEVER skip a practice to go to a school dance. Being honest with yourself about what is matters most is critical in determining a student-athlete’s success. This will also impact your goal setting and make you recognize that achieving certain standards in any area of your life is balanced against the demands in other areas.

3. Plan your schedule appropriately

Student-athletes usually know their practice and school schedules in advance, as class and practice times don’t usually change all that much. Keep track of the variables like homework, tests, tournaments, parties, etc., and fit them into your schedule, making sure to complete them in order of priority. Also, it never hurts to get things done ahead of schedule. Share your priorities with parents, teachers and coaches. Let them help you in your planning. Go to your teachers ahead of time and explain that you have a demanding schedule and ask for opportunities to work ahead. Ask your coach for extra dryland work or water time ahead of busy academic times. Prior planning can eliminate periods of inactivity that really reduce the opportunity for significant improvements.

4. Discipline is crucial and sacrifice is part of the deal

We can’t always get what we want; it’s part of life. Student-athletes, especially, will always experience the struggle of balancing school and sport with wanting to be a normal kid. That’s fine, and it’s understandable. Any person who has ever set high goals for themselves, or who has pursued excellence in anything has dealt with the same thing. The difference between the people who truly thrive and succeed at priority management, and those who don’t, is discipline and sacrifice.

You can make all the lists you want, but if you don’t have the discipline to follow through and hold yourself accountable to your priorities, it’s all for nothing. Priority management involves a lot of sacrifice, and there are many times that you will have to make tough decisions, or say no to something you really want to do. It all comes down to what is important to you, and what you want above all else. If your priorities are truly priorities, there will be no regrets, though, and you will be able to master all that comes with being a student-athlete, busy schedules and all.

The sooner our swimmers start planning and prioritizing, the better prepared they will be to deal with an ever increasing work load. Shutting down your schedule to study for grade 8 exams, as an example, is not going to support you when you are in first year college with no option of skipping swim practice. Learning priority management is a skill like a flip turn, there will be mistakes but learning at a young age is better than making a mistake when the impact is greater. Parents and swimmers may want to work together to plan a schedule with priorities laid out. The swim schedule is available, the school schedule is pretty well set and families have planned many activities. Set yourself up for success by putting some time into your planning and then sticking to it.

Nutrition Tip:

The Athletes Guide for Healthy Eating Over the Holidays

The holidays are easily filled with brunches, dinners, parties and late nights, which can sabotage an athlete’s sport nutrition plan and potentially compromise both exercise recovery and athletic performance. This is not to say you have to avoid all treats that are being offered! Instead, take care not to over indulge and compromise your overall health and performance. Here are a few simple tips to help you stay on track throughout the holiday season:

Eat Regular Meals Throughout the Day

Starving yourself all day long so you can let loose later that evening will not work in your favor. If you have a holiday dinner in the evening, follow your regular eating schedule to avoid overeating at dinner. Eat balanced meals and small snacks throughout the day. High fibre, lean protein and healthy fats/oils help keep your appetite inline.

Stay Hydrated

Dehydration is a major cause of poor performance and can be misinterpreted for cravings! Aim for 8-10 cups of fluid each day. Drinking water before each meal will curb your appetite and keep you from overindulging. Be cautious of high calorie drinks such as eggnog, sodas, sports energy drinks and coffee beverages made with whole milk, syrup, sugar and whip cream. Try having water with frozen blueberries and or lemon or try lighter options of hot beverages by substituting whole milk for lower milk or alternatives such as a Steamer.

Take Ownership of the Situation

When bringing or making something for the party, bring a healthy option. Chances are everyone else will be glad you did! Fruit platters/salad, hard-boiled eggs stuffed with hummus (yolks removed), mini yogurt parfaits, date’n nut bites, or a box of oranges are just a few ways to remind you to stay on track.

Everything in Moderation – 80-20 Rule

Staying mindful over the holidays does not mean all or nothing. Follow the 80/20 rule. This means eat planned and on purpose healthy meals and snacks 80% of the time and enjoy holiday treats 20% of the time. Load up on raw or steamed veggies, have 2-3 ounces of turkey and opt for roasted potatoes or light mashed potatoes with low fat milk and light sour cream. Save some room on your plate for the less nutrient dense foods (johnny cake, gravy, stuffing, etc) and choose these options less often.

Recipe of the week:

With parties happening through the season, including our Barracuda party this Friday, here is a link to some healthy pot luck options. Be mindful of the above recommendations and follow through by making one of these options.

http://ifoodreal.com/healthy-potluck-recipes/

 

Request for input

I have heard from a few parents and swimmers who have enjoyed some of the information in the newsletters. If there are specific topics that you feel we could cover or information that you need please let me know and we will include it in future editions. barracudacoachjeff@gmail.com