2020-21 NEWSLETTER 42

 

WORKOUT CHANGES

On Sunday July 25 we are planning a special day of swimming and other activities at the Thames Park outdoor pool, to coincide with each group's final swim practice of the year. Practice times are as follows: 8-10am Age Group Gold and Silver; 10:15am-12:15pm Senior Gold and Silver; 12:30-2:30pm Senior Bronze 1 and 2; 2:45-4:45pm Age Group Bronze and Blue; 5-6pm Age Group Orange and Development.

Also on this date, we have reserved the Oxford Drive-In for a special "live" viewing of Maggie MacNeil's 100m butterfly final from Tokyo. Cost is $20 per vehicle, which will give everyone admission to the drive-in, access to special prize give-aways, live music, a LAC slideshow on the big screen, Maggie's race, and a first-run movie after Maggie's race. Concession stands will be open for food and beverage purchases. This has the potential to be a great year-end celebration - we hope to see everyone there. Gates open at 7:30pm. If you plan to attend please sign up in the "Events" section of the website.

The virtual dryland program for our Sr Bronze, Age Group and Development swimmers has concluded for the year. Virtual dryland will continue for SrGold and SrSilver on Wednesdays from 3-4pm through to July 21 inclusive.

We have been asked by Thames Park pool staff to remind parents picking up their swimmers at 7am after their practice to please wait in a parking spot, to avoid blocking parking spaces for adult fit lane swimmers coming in for 7am lap swimming. Thank you.

 

COACHES REPORT

As we wind down the crazy last year (and a half) here's a reminder from Olivier Leroy to help you finish strong and get ready for a great 2021-22.

IMPROVEMENT DOESN’T COME ONLY IN THE POOL

We live in a world where more is considered better. More power. More speed. More, more, more. But if you want to make some big moves in the pool and get ready for a great 2021-22, the solution isn’t always more meters. In fact, if you are already making the absolute most of the time already available to you (and let’s be honest, very few swimmers truly make the most of every meter they have), the improvement you want isn’t in the pool—it’s to be found between your swim practices. Sleep, nutrition, and mental training can make all the pool work you are doing stretch much much farther.

1. MORE SLEEP.

Who doesn’t love more sleep? The performance benefits of added sleep have been shown over and over and over again, with sleep deprivation affecting everything from psychomotor function (tired = grumpy), to reaction time and perceived exertion. You are a high performance athlete. And despite what the “sleep when I am dead” quote-boxes on Instagram will tell you, it’s an essential part of your recovery and overall performance. 8 hours is fine for most sedentary humans, but you are basically a super-hero with the amount of training you do. Think of 8 hours per night as more of a baseline than a target. 60 hours per week is the minimum sleep recommendation for average teenagers...you are far from average!

2. FUEL UP

Just like getting enough sleep every night, proper nutrition is emphasized by coaches and parents from day one. We are told the importance of proper nutrition so often that I think for most athletes the message gets lost. “Yeah, yeah, I know, I know” seems to be the dismissive response from most athletes when the topic comes up. One study of national level swimmers showed “sub-optimal dietary habits” that included not getting enough nutrients, taking supplements improperly, and high fat intakes. And these are professional, national team members. You already know the basics: drink lots of water by having a water bottle at school and during practice (and yes, you are sweating while in the water so hydration is critical). Tag team protein and carbs after practice for recovery. And spend a majority of your shopping dollars on the periphery of the grocery store.The way you fuel your body will show itself in how you perform at practice.

3. YOUR MIND IS A MUSCLE

Why do some swimmers give up when things get tough, while others persevere? It’s not about talent or genetics—it’s mental toughness. And while we tend to view mentally tough swimmers as being naturally endowed with resilience, in reality it is something that is learned. To be mentally tough is a lot of things, but in particular it is being able to focus and stay on an even keel when things are adverse. It’s being able to coach yourself through a really, really hard set. It’s being able to have perspective when things aren’t going your way at the big meet. Start with some basic mindfulness work. To be able to calm your thoughts, and not let yourself get carried away mentally the moment things aren’t going your way, is an invaluable skill, and one that you can pick up with a modest investment of time.

THE TAKEAWAY

Swimming faster isn’t rocket science. The funny thing is that everyone knows the 3 things above can dramatically improve performance. And yet most athletes still won’t do them as well as they could, and would rather focus on getting fancy new gear, or the latest supplement, or look for a magic solution to their goals in the water. With a basic amount of effort invested in sleep, nutrition, and mental training, you will be ahead of 99% of the other swimmers in your lane, and you won’t have to swim an extra meter to make that improvement happen!

 

Value Village FUNDrive 

This was a tremendous success!!! LAC families collected almost 5 tons of used clothing and household items!!! As a result of this great effort (and display of patience) over $1400 was raised for the club. Well done everyone, and special thanks to Mike Buck and Nicole Chambers for their efforts in oragnizing this campaign, and to everyone who helped out last Saturday loading the truck, and to those who offered their vehicle for supplementary loading!

 

ALL TIDES  

We are happy to report that we have agreed to another year working with All Tides. If you have any questions regarding All Tides orders or product concerns, please contact the following email address [email protected]

 

EQUIPMENT

Please remember that any individual swim equipment purchases you make on the AllTides website using our LAC coupon code result in a kickback to the club, received at the end of the year. Last year the club received almost $1000 through this arrangement, most of which was put toward the purchase of dryland training equipment. You are helping the club by making your swim equipment purchases through AllTides. All group swim equipment information can be found on our website when you are logged in:  https://www.teamunify.com/team/canlac/page/swimmer-equipment

 

IT’S OFFICIAL!​

If you have any officiating questions please contact Mark Lukings, L.A.C. Co-Club Officials Chair at [email protected]