Weekly Newsletter

Upcoming events:

Friday, January 26. Team Meeting – All parents and swimmers are invited to an information session at Queen’s College at 6:00 p.m. All groups train at QC on Friday night.




Matters to be discussed:

1. Update on club matters

2. Upcoming events

- Atlantic/Barracuda Meet (February 2-4)

- Community Service

3. Team Accounts (TeamUnify)

4. Website & Facebook

5. Learn to Swim (Save the Date)

- Spring Registration -April 7; Start-April 10

6. Any issues or concerns

7. Any other business

Sunday, January 28 – 2 p.m. Arawak Cay beach – Open Water swim training. For those swimmers interested in racing the open water event next week we will have a training session on site on Sunday afternoon. Meet on the beach at 2 p.m. We will cover some of the details of good open water skills and then hope in for about 40-60 minutes of water training.

Friday to Sunday, February 2-4.

Barracuda Swim Meet and Open Water event. We will need timers and volunteers to successfully run this meet – please plan to be there.

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

Donations will be needed for the ‘Cuda Café. Please email or WhatsApp and let us know what you can bring.

News from the deck:

SWAT meet notes:

Thank you to all our parents that stepped up to help out with the meet. It could not have run without you. We really appreciate your help.

There were some excellent swims despite the cool temperatures. It is encouraging to see the development of the skills leading to improvements on the clock. Big movers on the day – Kyle Albury with 4 best times; Keron Burrows with 5 (!) best times; a bunch of 10 and unders and new 11 year olds trying out 200 IM or other 200m events and succeeding; Hodari Prince with 4 best times and a move on the CARIFTA rankings; not to be outdone Nia-Ishia Prince with 4 best times; and finally, Andrew Scavella put in some excellent efforts over the Christmas break and was rewarded with 4 best times. We are back at it next weekend – let’s see more people stepping up to make big improvements.

Teja Munnings and Amber Pinder were recognized at Queen’s College for their academic excellence last week. Congratulations ALL swimmers who did well in recent BJC and BGCSE exams, especially those recognized by their schools for academic excellence – keep hitting the books.

Izaak Bastian was the team leader at the UANA champs in Florida last weekend. Izaak came off a bit of a break over Christmas to post some swift in-season efforts. He won the 50 and 100 breast, medaled in the 50 free and posted a best time in the 50 back.

Sian Longley won the 100 breast at her high school conference meet in West Virginia last Friday. Sian moves on to her regional champs in a couple of weeks.

University and high school conference meets will be coming up over the next month for our away swimmers. We will keep you up to date here. Good luck to all the varsity athletes as they race towards the end of their season.

Swim Tip:

Planning and General Development:

We have many swimmers with different goals and foci in our group and we will work to satisfy them all. It takes some adjustments on a day-to-day basis. Long and short term planning is done by the coaches and these are adjusted regularly to reflect individual and group advances.

Long term athlete development (LTAD) is a common phrase. I would like to explain my interpretation which includes looking at the potential of each swimmer and giving them an opportunity for long-term success. This will mean teaching skills and performing efforts when appropriate.

We would like to view swimming as a lifelong pursuit and recognize that best ever performances will happen at physical maturity. Our swimmers need to follow a plan that emphasizes skill acquisition and then moves into conditioning, increased distances and strength training. All these pieces are interconnected but should be developed in a systematic way so that swimmers stay engaged, have continuing success and peak when they are physically, mentally and emotionally prepared which is generally in their late teens or early 20s.

Racing is a hugely important part of swimming - the most important part. We all want to see exceptional performances and to reach our goals. This is accomplished through skill acquisition and physical preparation. That means there are appropriate times during the year for racing our best events and times for developing skills across the spectrum. There are also times when it is good to test yourself in all the events and all the distances. Physical changes can result in improvements in different events and these should be tested at least seasonally.

It also means there are times when we will all perform events to see how we are progressing in our training towards our ultimate goals. Many of the younger swimmers have been trying new events at the past couple of meets. As everyone aged up this January there are new, generally longer, events available to some of the swimmers as well.

We will also use our regular fun meets as an opportunity to test skills that have been worked on in training and we hope to see regular progress in important aspects of our all-round performance. This includes kicking, endurance and sprint skills. By doing these tests we will track skills over time and, in turn, deliver more specific feedback.

LTAD also impacts our performance planning. Not every meet can be viewed as an end point and performances may be evaluated in terms of movement towards a goal. Our focus this spring will be the CARIFTA trials meet on the first weekend in March and then on the Bahamian Nationals in June. For the few, exceptional swimmers who qualify to represent the Bahamas off island we will make sure they are ready to go and make the Barracudas proud.

Regular, consistent training is the absolute best way to get to the performances we are looking for. Regular attendance is key. We have a good balance with long course and short course opportunities. We will return the younger swimmers to the big pool and get back into our regular routine in the next couple of weeks.

Long course swimming is very demanding physically. All the swimmers need to be strong. We are going to continue to increase the dryland aspects of our training, especially for the older members of the group. We will also expect efforts throughout the workouts to be at race pace in the pool. Aiming to best ever performances in training is a great goal.

There are some basics that we have been focused on. The coaches are happy to speak with you about your child’s progression. There are few quick fixes so expect to see subtle changes that result in improvements over time. Our goal, again, with long term development in mind, is to have excellent performers in the senior age groups. This means taking some time at the younger ages to learn and perform skills well. Some see us holding someone back from a performance at a young age but really we are trying to create an opportunity at a later date. Moreover, having good skills at a younger age will help with youngsters attaining good times.

Specific stroke changes can take a lot of time and repetition. We are discussing these frequently but old habits can be hard to break and it will take time to move forward on some changes. Look for the occasional one step back to go two forward - and sometimes three or four forward.

Swimming is often viewed as an individual sport. There are very few swimmers, at any level, that train alone and perform at a high level. This is a team sport. The strength of the group is supported by all the swimmers working together and recognizing the efforts of those around them. Supporting your teammates in training and racing is essential.

We can show our support in some unexpected ways e.g., racing someone in training and pushing them to new levels; offering vocal support in tough sets; and recognizing efforts are ways of building the team. I would like to see the group getting engaged with their personal and teammates’ performances and to see the success that surrounds them.

Finally, I am available before and after training each day. If you would like a quick word feel free to grab me. If you would like a bit more time send me a note and we will set up a meeting. I am at or 427-7946.


Nutrition Tip:

This information is from the American Swim Coaches Association Level 1 Coaching module on Nutrition. It contains a review of information that most of us know, but it always good to have reminders.

The Basic Nutrients:

The basic nutrients are carbohydrates, proteins, fats, vitamins, minerals and water. Carbohydrates are the primary fuel source for aerobic athletes and, contrary to popular opinion, are not fattening. If taken in reasonable amounts, carbohydrates are used for energy leaving little energy to be converted to body fat. Protein builds and repairs muscles, produces hormones, supports the immune system and replaces red blood cells. Protein is not the main source of energy except in cases of malnutrition or starvation. Most athletes do not need extra protein. They get adequate protein from a normal diet. Again, contrary to popular opinion, protein does not build muscle bulk, only exercise does that. Fats are essential for hormone production, storage of vitamins and delivery of essential fatty acids. The body needs fat, but the average American diet contains more than enough. High fat foods should be traded for low fat substitutes so that fat intake is limited to 25% of total calories. The necessary vitamins and minerals are also readily available in the foods consumed in a healthy diet. Vitamins, minerals and water make the body more efficient at accessing carbohydrates, fats and proteins when they are needed during exercise and recovery.

In terms of calories, swimmers should aim for a diet of:

?h 60% carbohydrate

?h 15% protein

?h 25% fat

Of course this will vary but carbohydrate intake shouldn’t drop below 50%, protein should not go above 25% and fat should not go above 30%.

There are no magic foods and no magic food groups! Extra vitamins, minerals and supplements are not necessary in a healthy diet. The easy guidelines for your athletes are as follows:

?h Eat colourful food. The more naturally colourful the more vitamins, minerals, antioxidents and carbohydrates are available for recovery and general health.

?h Eat early and often. The first two hours post-workout are the most critical.

?h Drink early and often. Hydration much be continuous.

[In general, all of the foods your athlete requires are found along the outer perimeter of the grocery store and not in the middle aisles.]

Recipe of the Week:

Hummus, Chicken & Avocado Flat Bread

(Developed for CFC by Nancy Guppy, RD, MHSc)

Chicken meets hummus and avocado in this quick, filling and amazingly delicious baked flat bread. Lean chicken and the chickpeas in the hummus give a good amount of protein to help you stay full longer. The creaminess of the hummus and avocado make it easy not to miss the more traditional cheese often on baked flat bread.

The Ingredients:

?h 125 g flat bread (or pizza base) gluten free is required

?h ½ cup hummus

?h 1 tomato, ripe, medium, sliced into half moons

?h 1 cup chicken breast roasted, shredded

?h ¼tsp garam masala

?h ¼ tsp fresh ground pepper

?h 1 avocado diced

?h 1 tsp lime juice

?h Cilantro sprigs (optional garnish)

1. Preheat oven to 350°F (177°C).

2. Place flat bread on baking tray. Spread evenly with hummus.

3. Slice tomato vertically, lay flat and cut into half moon shapes. Layer sliced tomatoes over the hummus. Shred chicken and place over tomatoes. Sprinkle with garam masala and freshly-ground black pepper.

4. Bake for 10-15 minutes until heated through.

5. Remove from oven and top with the fresh diced avocado and a sprinkle of fresh lime juice. Garnish with minced cilantro (optional garnish).

This is a flexible recipe and you can easily vary the bread base and the toppings to suit your preferences. Try whole grain bread slices, pita, English muffins or tortillas as the base. Optional toppings include baby spinach, sliced olives, hot sauce etc. You can also make a no-bake version using the same ingredients by not heating the base with the hummus, tomato and chicken.