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 Weekly Newsletter

Upcoming events:

Saturday, January 13. Barracuda Fun Meet – Warm up 8:00 – 9:00 a.m. Racing from 9:00 to 11:00 a.m. at Queen’s College. All team members are expected to participate in our fun meets.

The meet will have 3 timed and recorded events that will be compared to our results from the September fun meet. These are: the 200 free kick (100 for Darts); 400 free (200 free for Tigers, Neons and Darts); and the 25 back dolphin kick. This will continue in our effort to provide long term development information to swimmers and families. We will publish the comparative data next week in the newsletter.

Other events will be available for swimmers to test themselves – 50s of any stroke, 200s of any stroke.

There will be an information session at the end of the meet for swimmers and parents.

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 will be completed next week. Please speak to your coach if you are not able to attend.

Friday to Sunday, February 2-4.

Barracuda Swim Meet and Open Water event.

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

News from the deck:

Cold weather has resulted in some late decisions on practice changes. We will continue to adjust as necessary. Practice attendance is the best way to ensure improvements and movement towards goals. It is always a swimmer/parent decision on attendance. Coaches would appreciate being in the loop if there is going to be an extended absence.

Parents – please ensure that your contact information is up to date on the team website. We will use our system to send out email alerts. Also check that we are whitelisted on your email file so that our information does not end up in your junk email file.

Swim Tip:  

Here are a few ways you can become a better swimmer and enjoy the sport even more.

All swimmers are encouraged to be fans of swimming. Follow the performances of world class swimmers, know the world and national swimming records, and collect stories about swimmers and their training or experiences.

1. Watching your own progress and the progress of those with whom you train will add to the enjoyment and excitement when you are training and racing. Celebrating personal and team mates’ improvements adds to your day-to-day enjoyment of coming to work out and preparing for the next challenge.

The Barracuda family has fantastic stories of effort and excellence. We are going to continue building legendary stories of training efforts, racing performances and victories – both in the pool and in life. It is up to swimmers to create the legends of their era and to be aware of what has transpired before them. It is also important to keep an eye on the younger swimmers coming up who are ready to challenge the older guard and to build their old legends. This is the Barracuda family story.

2. We commit so much time and energy to our training and racing. We need to be aware of the bigger swimming world that surrounds us and where we fit within it. Swimmers are encouraged to be inquisitive about what is going on around them and the sport itself.

The world of swimming never stops and we are all involved in some way. By looking at world class performances we can dream of what is possible in our sport and start to ask questions about how to reach those heights and achieve more than we ever imagined.

It starts with some goal setting as we look towards standards like CARIFTA or Bahamian Nationals. It can grow quickly so that we can see what would be required to earn a university scholarship, how to compete at an international level or reach the ultimate goal of representing the Bahamas at the Olympics.

Let’s have big dreams. Look at the path that would be required to achieve these dreams. The dreams can be in swimming but they can be in any area of your life. Too frequently we let things happen to us instead of going out and creating a situation where we can be successful.

There are exciting competitions happening all the time in swimming. Many of these events are streamed and swimmers can take an opportunity to watch the skills of elite performers to gain an idea of what great starts, turns and strokes look like.

3. Ask questions about your swimming and about those in the wider swimming world. Asking questions is the best way to learn.

We should all be looking for better and different ways to accomplish our goals. Trying different skills, looking for more efficient ways to move in the water or challenging the way we have done things in the past can lead to improvements. Evaluate every change and decide whether to keep it or move on and look for other options.

Coaches are a great resource for all of our swimmers. The coaches can’t anticipate all the questions that may be going through a swimmer’s mind about why they are doing certain skills, drills or training. Swimmers should ask – (not in the middle of a set, but at an appropriate time such as before or after training) – why they are doing something, how to do it better and whether they are doing it correctly and improving. The value of talking about swimming and thinking about personal progress cannot be overstated. It will not be viewed as rude or as challenging authority to ask questions about how you can improve and reach to be the best you can be.

4. Finally, have a long term vision. Swimming is a challenging sport but it is also one that lends itself to long- term involvement. Many swimmers start at a young age and only view themselves in the sport for a few years. There are great opportunities to train and race into high school, university and beyond. The top performers in the sport have committed to 10 plus years of training to achieve their success. The lessons of commitment, time management, goal setting, winning and losing, skill acquisition and team work are lifelong skills.

It is exciting to plan for and achieve a best time at your next meet. It can be even more rewarding to plan for a performance that may require years to achieve. Look at the steps that will be involved along the way and plan your route to success. Each meet can be a stepping stone on this route. Improve skills, develop all the aspects of performance that will be needed (strength, pacing, technique, etc.) and evaluate your performance with a critical eye towards the long term goal. Not every race will result in a best time but every race can provide feedback on how daily efforts are helping you move to your ultimate goal.

5. Have fun! Swimming is challenging, at times frustrating and ultimately so rewarding. Enjoy the whole process and have a great time along the way. The more involved you are in your swimming the more you are going to

get out of it. Find a way to get to practice. Set big goals and explore avenues to make them happen. Ask questions and be engaged in the process of improvement.

Go Barracudas Go!

Nutrition Tip:

The Canada Food Guide recommends 7-8 servings of fruits and vegetables each day for teens aged 14-18 years old. Four – 6 servings daily are recommended for younger children. Sometimes eating a meal of all vegetables can help ensure that these requirements are met.

Roasted Cauliflower Steaks

(Please note this recipe does not taste like steak. Instead "steak" refers to how the cauliflower is cut.)

Ingredients:

One cauliflower head

Olive Oil

3 cloves garlic, minced

Salt and fresh cracked pepper

Italian herb mix

Fresh thyme

The Recipe:

1. Preheat oven to 400 degrees F (200 degrees C). Remove leaves from stem end of cauliflower, leaving the core intact. Place cauliflower core side down on a work surface. Using a large knife, slice cauliflower into four thick steaks from the centre of the cauliflower, each steak should be approximately ½" thick. Place parchment paper on a baking sheet and arrange cauliflower steaks on the paper. Add any broken florets to the sheet.

2. Combine oil, minced garlic, salt, pepper, Italian herbs and thyme in a bowl. Brush the cauliflower slices generously on both sides with this mixture, then roast in the oven for

15-20 minutes, until golden and cooked through. You can flip the steak at halftime but it is not mandatory.

3. When the cauliflower steaks are done, remove from oven and transfer onto individual serving plates. You may wish to add Parmesan cheese or BBQ sauce on top (or on the side)

The BBQ Sauce (optional)

1 cup ketchup

2 tbsp Worcestershire sauce

2 tbsp brown mustard

1 ½ tbsp. vinegar

1 tbsp juice from an orange

½ tsp molasses

½ tsp salt

½ tsp ground black pepper

Combine all ingredients in a medium sized bowl, whisk until fully incorporated. Keep stored in the refrigerator for up to one week.