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18-1-16

             

Weekly Newsletter

Upcoming events:

January 19-21 – UANA Swimming Cup – Coral Springs, Florida.

Devin Cuffy-Bethel and Izaak Bastian have earned the opportunity to represent the Bahamas at the inaugural UANA Swimming Cup. This meet is will have 680 swimmers from 40 countries from the Caribbean, Central and South America.

More meet details can be found at: https://www.teamunify.com/NewsShow.jsp?&id=567424&team=uana

Saturday, January 20. SWAT meet – BKKAC – entries are attached to this email. Please advise your Coach if changes are necessary.

Friday, January 26. Team Meeting – All parents and swimmers are invited to an information session at Queen’s College at 6:00 p.m. A detailed agenda will be forwarded closer to the date.

Friday to Sunday, February 2-4.

Barracuda Swim Meet and Open Water event.

Friday – warm up 4:30 to 6:00 p.m.

Saturday – warm up 7:30 to 9:00 a.m.

Sunday – open water at Arawak Cay – timing to be finalized

Details to follow next week. Please mark this down to volunteer and help with another awesome Barracuda swim meet.

News from the deck:

Results from the Fun Meet are attached. Please compare your times from the September meet. Long term we will look for improvements in the skills areas that we are highlighting – kick endurance, swim endurance, streamlining skills and power.

Our goal is to have long term tracking of all of our swimmers in key areas of development. There are several outshoots from this: (a) intrinsic reward to our swimmers as they improve at the pool on a daily basis; (b) feedback to our coaches about their programming’ (c) feedback to our parents about the value of the training program and; (d) an opportunity for rewarding excellence on our team.

We recorded all the times as best we could on Saturday morning. If there are errors or missing times, please email me and I will search through my papers and try to get that updated. Thanks

Ralph Wood won his age group at the Komen 5K run on Saturday morning. Congratulations to the other Barracuda related runners who participated through all the races this past weekend.

Swim Tip:

Last week we highlighted some general ideas mostly focused on swimmers being engaged in their sport and asking lots of questions.

This week some other points with notes to emphasize the importance of being engaged with your sport.

2% What Separates Elite People from Their Peers

1. Consistency (Grit – Process)

Whether it is broad, like practice attendance over a full season or narrow, like how you are performing an individual repeat in training it is important to focus on the process of improvement. This will require a huge amount of concentration and effort. It will require practice at each session to get the most out of yourself and to perform at a high level. This consistent effort and focus will lead to the best performance an individual can muster.

2. Expectations

This is different than goals. We must have high expectations of ourselves and those around us. Swimmers need to believe their coach is giving them reasonable challenges at appropriate times; their parents are supporting their efforts by providing all the structural things we need like drives to the pool, equipment and encouragement; their teammates are giving 100% to create a training environment that is second-to- none. Having high expectations shows that you are working to an exceptional standard.

3. Willingness to Improve and Work on Weaknesses

Taking constructive criticism and being a tough self-evaluator are big parts of becoming the best swimmer you can be. Swimmers should listen for messages of how to improve and take them to heart. Experimenting with new techniques and challenging established standards will lead to improvements. Don’t accept the status quo – always work for improvements.

4. Singlemindedness

A big one for many of our swimmers. Allow yourself to be focused on your swimming during your training and racing. Have goals, break them down into process related parts and then go out and make the necessary improvements. It doesn’t happen all at once and a focused, long-term approach will be necessary to get to your dreams.

5. Perspective (not a sacrifice but an opportunity)

Set your priorities and see that swimming falls in an appropriate place. Go out and give what you have decided to give. Always be rational about your decisions. Realize that there are balances in all areas of your life. Don’t blame swimming for taking things away – instead, see it for what it adds to your life.

6. Company they Keep (not just swimming)

By surrounding yourself with like-minded, positive people you can build a group of friends who will help you in all areas of your life. Your studies will be helped by spending time with intellectually active people and in the same way your swimming can be improved by hanging out with people who share your goals of aquatic excellence.

7. Trusting Relationship with Coach

The Barracuda coaches are here to support you. We are creating an environment where excellence is an expected outcome. Coaches are better when they know what questions, fears, challenges or successes their athletes are facing. Good, honest communication means that sometimes swimmers will receive messages that are tough to hear. By trusting your coach, you will hear those messages and value their content and not discount them. Ask questions, get answers, offer feedback, repeat the process.

 

Nutrition Tip:

Some swimmers will resist a meal before morning practice or the early morning session of a swim meet. Remind swimmers of the analogy of the empty gas tank. If they have not eaten since the previous evening, the gas tank is empty and there is no fuel to produce energy for competition or training. Some of the items below are well tolerated before morning practice or competition. If something is not well tolerated, try something different next time until swimmers find a meal they are comfortable eating.

Meals that provide 100 grams of carbohydrates:

?h 1 bagel with peanut butter and 2/3 cups of raisins

?h 1 cup low fat yogurt, 1 banana and 1 cup orange juice

?h 1 turkey sandwich with 1 cup applesauce

?h 8 oz skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes

?h 1 serving of sports drink and 1 bagel

Recipe of the Week:

Banana Bread Muffins

Ingredients:

3 eggs

3 bananas

1/3 cup maple syrup

1/3 cup plain Greek yogurt

1 ¾ cup almond flour

¼ cup coconut flour

1 tsp baking powder

1 ½ tsp cinnamon

1/8 tsp salt

The Recipe:

Preheat oven to 350 degrees F. Spray a muffin tin with cooking spray and set aside.

In a food processor or blender, blend eggs, bananas, maple syrup and vanilla extract until blended through and fluffy (to incorporate air). Pour into a bowl and fold in the yogurt.

In a separate bowl, sift together the almond flour, coconut flour, baking powder, cinnamon and salt.

Fold wet ingredients into dry and stir until combined.

Pour muffin batter into muffin tins and bake for 30-35 minutes or until golden brown. (insert a toothpick into the centre of a muffin and they are done when it comes out clean. Centre will also spring back when pressed. 

BARRACUDA SWIM CLUB TEST SET RESULTS - WHOLE TEAM LISTING

September 23, 2017

January 13, 2018

RANK

Name

Group

200 free kick (100 kick DTF)

400 free - Dragon and Flying 200 free - Neon and Tiger

25 back dolphin kick

200 free kick (100 kick DTF)

400 free except Darts = 100

25 back dolphin kick

1

Grace Farrington

DF

3:41.3

6:12.0

3:37.6

5:35.4

21.6

2

Sarah Singh

DF

4:04.4

6:59.0

20

3:43.6

6:06.3

21.5

3

Hodari Prince

DF

4:06.3

5:27.1

3:54.6

5:15.5

20.2

4

Sean Longley

DF

4:09.3

5:35.0

28.53

3:55.6

5:17.8

26.2

5

Teja Munnings

DF

3:55.6

6:07.9

23.6

6

Msanna Bosland

DF

4:03.6

6:18.4

25

3:56.0

5:32.4

22.3

7

Reis Knowles

DF

4:20.8

5:42.1

27

4:16.7

5:17.1

24.4

8

Asa Butler

DF

4:39.7

6:42.0

28.4

4:29.0

6:26.1

25.6

9

Melvin Miller

DF

5:08.3

6:52.0

26.4

4:38.1

6:18.6

24.2

10

Devin Cuffy-Bethel

DF

3:37.1

5:59.0

24

11

Keron Burrows

DTF

2:45.9

51.84

2:29.0

2:06.5

40.5

12

Nia-Ishia Prince

DTF

3:01.0

47.6

2:29.0

2:13.7

35.2

13

Sanaa Barnes

DTF

2:59.8

60

2:30.5

2:15.0

43.7

14

Lauren Bridgewater

DTF

2:36.3

2:07.4

44.2

15

Lily Hope

DTF

2:25.9

43.04

2:38.6

2:22.6

45.3

16

Makaela Cooper

DTF

2:43.8

50.5

2:45.0

2:13.7

35.1

17

Madyson Julien

DTF

2:45.4

47

2:45.1

2:32.7

43.2

18

Sotario Ferreira

DTF

2:50.1

55.85

2:47.2

2:08.5

58.2

19

Dylan Gomez

DTF

3:05.6

2:37.1

58.7

20

Allisah Sherman

DTF

3:16.5

2:26.6

50.4

21

Khalilah Barr

DTF

2:30.2

35.8

22

Alissa Ferguson

DTF

3:04.9

59.92

23

Luke Hope

DTF

3:09.2

65