The Bear Facts: May 10, 2019

Brea Elford
May 10, 2019

View this email in your browser


Welcome to the twenty-ninth issue of The Bear Facts: a weekly source for all things Keyano! 

In this issue you will find:

1. The Bear Essentials:
  • Upcoming Events
  • Upcoming Practice Cancellations
  • Swim-A-Thon next week!
2. Club News
  • Bronze session 3 schedule
  • Bear Cubs Series
3. Club Fundraising
  • 2019 Swim-a-thon: NEXT WEEK!!
  • 2019 Edmonton Keyano Raffle
3. Celebrating our Bears!
  • Swim Alberta Emerge Camp
  • An interview with: Ramsay Adams!
4. In the news: Seven things you can do today for a better practice tomorrow

5. Upcoming Events:
  • EKI Junior Session (formally Bearfest)
  • EKI
  • Silvertide Silver Cup
6. Bear Birthdays!

Note: The newsletters are posted in the News section on the homepage, should you ever need to revisit them or see a record of our communications!

Thank you for reading. As always, if you have any questions or concerns, please do not hesitate to get in touch with the Keyano office. 

Go Bears!

Our apologies to Tejas for missing his photo (taken at the Swimmer's of the Month presentation) in last week's newsletter!

Tejas was the Confederation Silver March Swimmer of the Month because he always comes to practice enthusiastic and ready to try his best. He has been working hard on his breaststroke kick and has made big improvements.

Great job Tejas!


The Bear Essentials

Upcoming events:

Date: Event: Location Groups
May 11-12 EKI Junior Session (formally Bearfest) Edmonton (Kinsmen) Bronze, Silver
May 10-12 EKI Edmonton (Kinsmen) G, Prov, YD, JC, Nat
May 15 Keyano Swim-a-thon Edmonton (Kinsmen) All groups
May 23-26 Mel Zajac International Vancouver National, JC
May 24-26 Silver Cup Edmonton (Kinsmen) Silver, Gold, Prov., YD, JC

*More information on upcoming events found online.

Upcoming Practice Cancellations:

Due to EKI and EKI Junior this weekend, there will be NO practice:

1. This Sunday (May 12) for Terwillegar Bronze (most swimmers and coaches will be at EKI)
2. This Monday (May 13) for Silver, Gold, Provincial and YD


Hard to believe that the Swim-A-Thon is next week! 

From 4:30 to 6:30 on Wednesday May 15, your swimmers will jump in the Kinsmen pool and attempt to swim as many laps as possible.

It's always an exciting time when our whole club can train together, and the Swim-A-Thon is no exception. We hope to see you on deck to cheer on your swimmer, count laps and have a great time. 

As a reminder, there was a glitch with Paypal Canada system where donations made on your swimmer's behalf may not have shown up on their Swim-A-Thon account. Swim-A-Thon is fixing the problem; in the meantime, please encourage everyone to donate!  There are lots of prizes available for both swimmers and donors, PLUS, a chance at a 500$ donation to a local charity if everyone swims more than 500,000 meters (see below for more information.)

It's going to be a fun time... we hope to see you all there!!


Club News

Bronze Session 3 – Schedule 

Here are the Key Dates for Session 3:
Confederation Meadows Royal Glenora Terwillegar
First Practice:
Last Practice:

Mon Apr 8
Wed Jun 19

Tue Apr 9
Wed Jun 19

Mon Apr 8
Wed Jun 19

Wed Apr 9
Wed Jun 19

Omit Dates:
Fri Apr 19
Mon May 20

Fri Apr 19
Tue May 21

Fri Apr 19
Mon May 20

Fri Apr 19
Sun Apr 21



Bear Cubs Series (May-June series)

Thank you to everyone who came out for Bear Cubs Race Series #4 this past Wednesday. I think it was our best one yet that capped off with a fun and exciting relay for all our swimmers! Congratulations to swimmers who tried something new for the first time - like diving off the blocks or learning how to marshal before a race, -  to those that had fun and met up with friends from different pools, and to those that got some best times! 

We can't wait to have you out for series #5, which will be on Wednesday, May 29. 

Go Bears!


For those who are new to the Bear Cubs Series of Race Nights, this takes place about once a month on a regular Wednesday evening. This is for all Bronze and Silver swimmers, in lieu of their usual practice. There is no sign-up required and no cost; just show up like its a special practice - because that's what it is :)
Our aim is to get our youngest kids so used to racing each other that they have a leg up on the competition when they get to larger invitational swim meets. We teach all of the important skills and rules of swim competitions without the stress of dozens of officials and other teams to distract us. Best of all, everyone who finishes their races gets a ribbon with their official time recorded on the back as a special keepsake. 
The final 2 Bear Cubs Series Race Nights are coming up:
  - Wednesday, May 29 from 4:45-6:30pm (racing starts at 5:30pm)
      This will be a series of Non-Freestyle races, again legal and fast starts and strokes
  - Wednesday, June 19 from 4:15-6:30pm (racing starts at 5:00pm)
      This will be a Club Champs event, with sanctioned times and lots of team cheers
      A BBQ and team awards will follow from 6:45-7:30pm in the field next to the Bear Park
Please note, there is a lot of planning that goes into getting all of the kids into Heats and Lanes in little more than 30 minutes from seeing their smiling faces. It is very important to be on time for us to include your swimmer in the heat sheet for Bear Cubs Race Night. We will include everyone who is on deck 15 min prior to race start, and will do our best to include swimmers who arrive late (this will stress your swimmer, so please do everything you can to arrive on time).
We hope to see all Silver and Bronze swimmers again at our Bear Cubs Series!

Club Fundraising

2019 Swim-A-Thon

Hello Bears! 

We are in our final few days of swimathon, and we are still well below our target goal. Last year, we made $15000, and this year we are only at $7000.

As you may know, there has been a glitch in the PayPal system which affected donations from April 29-May 4. If someone donated to you during those days, it may not have showed up on your account yet. PayPal is working to remedy this. 

If you have an immediate concern, forward your Paypal receipts to It will then be looked at by Swim-a-Thon. 

Gingerich Group is going to donate $500 to the Brother and Sisters Society if the kids swim 500 000m, so we would love all swimmers on deck this Wednesday and participating in Swimathon to help us achieve this goal. 

If you have not signed up for Swimathon yet, please follow this link, and sign your child up. Your child has a chance to win great prizes just by being signed up, but for every $50 they manage to fundraise, they have a chance to win more great prizes. We have prize packages from, a pair of fins, water bottles and much more. It’s a great experience for the kids, and they love hearing their name called! Don’t let them miss out! Refreshments will also be served. 

Please have all donations in by Tuesday, May 14 if you want your donors and you kids to be entered in the draw.

So far, Anna Blevins is the person to beat! She has raised $750, let’s see if someone can knock her off her pedestal in the final few days. Coach Alex has the most swimmers signed up for Swim-a-thon right now. Whichever coach gets the most swimmers signed up will get their preferred drink from Starbucks at Swim-a-thon from me as a thank you.

Remember, you have until May 14 to continue fundraising. I would love to see 100 swimmers signed up. If each swimmer raises only $50, we would be half way to our goal.

Every donation of $10 earns one entry into the draw, which has a grand prize of a $500 West Jet gift card. 

If the club raises $10000 keyano will purchase $300 in prizes for all the kids who participated, but if we raise $20000, keyano will purchase $800 in prizes.

Good luck and have fun fundraising!

We are still accepting prizes. We are also looking for a company or individual that would be interested in donating any amount to any charity of their choice if the kids manage to swim 500000m on the day of swimathon. Contact Tanya Lastovka at if you are able to donate.


When: Wednesday, May 15, 2019 

Where: Kinsmen Sports Centre

Fundraising Goal: $20,000.00

(Fundraising End Date): May 14, 2019

2019 Edmonton Keyano Raffle

Edmonton Keyano 50/50 Raffle
Over $9,000 possible in prizes!!
All fundraising goes towards your fundraising commitment!!

There will be a table set up in the stands this weekend where you can hand in your money, ticket books and any unsold tickets.

There will be someone at the table for finals all weekend and we will do our best to have someone there for the junior meet as well.

Alternately, you can contact Kristi Williams ( or Murray Baldwin ( to arrange to hand in your tickets.

Raffle tickets will be sold at EKI as well for those who are wanting to purchase tickets.

Celebrating our Bears 

Congratulations to: (from left) Garrett Brendzan, Alain Thorkelsson, Michael Williams, Claire Francis, Alana Devlin, Hannah Cossey, Allyssa Jerace and Anna Blevins (missing) for representing Keyano at this week's Swim Alberta Emerge Camp.

We'll have a first-hand account of the experience from one of the swimmers next week, but for now, excellent job to all!


An interview with: Ramsay Adams!

Ramsay Adams is a Confederation bronze swimmer, in his first year with Keyano. Here, he's interviewd by his coach, Jed Ng, for this week's Bear Facts!


What grade are you in and what is your favorite subject in school?

"I'm in grade 4. I like math because it's my best subject and because I like numbers."

What is your favorite stroke in swimming and why?

"My favorite stroke is butterfly, and I like it because you have to use your arms the most, and I can stay above the water easily with dolphin kick."

What do you want to be when you grow up?

"I want to be a hockey player for the Washington Capitals, because I'm a goalie and I like people shooting pucks at me."

What is your favorite hobby?

"Reading, I like Harry Potter because there's a lot of action."

In light of Avengers: Endgame, who is your favorite Marvel superhero and why?

"I like the Hulk because he's super strong and green, and green is my favorite color."


In the news:

Seven things you can do today for a  better practice tomorrow


How did practice go today?




However it went down, it’s time to either (a) turn that bad practice-frown upside down or (b) capitalize on the momentum of a good swim practice.

Here are 7 easy and absolutely doable things you can do today to help you punch tomorrow’s workout in the gullet:


Wanna know what the best supplement for your training is?

It’s not that free-range whey protein, or the overpriced Xtremme Mega Gainz pre-workout from your local GNC.

It’s your favorite pillow (you know you have a favorite) and your sheets.

Hands down the best supplement for your training is an extra couple hours of sleep.

Not only will you recover more deeply with added rest, but you will improve brain function (i.e. you’ll be more focused and attentive in training tomorrow) and also give your immune system a boost.

If you are anything like me you’ll also be about 16% less of a cranky-pants with an extra 1-2 hours of sleep tonight.


It’s hard to remember to drink an adequate amount of water over the course of the day.

But the benefits of being properly soaked with water are hard to ignore.

Performance declines happen with as little as 1-3% loss in body weight from sweat. Cramps and headaches are more common. And perhaps most noticeably, your rate of perceived effort goes up.

Why make that hard workout feel any harder than it has to?


Most swimmers walk on deck and brace themselves for the workout ahead.

They react to everything that comes their way…whether it’s the main set, the stroke rates, the intervals…

Instead of being a purely reactive swimmer, go to practice with a specific goal in mind.

It doesn’t have to be crazy…

Do one extra dolphin kick per wall.

Do ten minutes of core work after practice.

Setting yourself a little goal will give you a sense of ownership and pride in your swimming.

Sit down with your training journal tonight and write out what you are going to accomplish tomorrow.


This is one of my best stress-busting techniques, and is something I lean on mid-week when I need to pull my head above water to get some perspective.

Writing down a few things you are grateful for will help accentuate the positive in your life, give you a broader view on the struggles in your life and in the pool, and even help you to sleep better.

For best effect write out your little gratitude list before bed to help clear your brain of anxiety and the stressies.


Becoming a mentally tougher swimmer is a vast challenge that encapsulates a number of different things, from learning how to suffer (pain coping), to using visualization to help prepare ourselves for competition.

But the one thing you can do right now is pick a piece of self-talk to use at practice tomorrow.

In my opinion, corralling our self-talk is the first and biggest step in developing a tougher, more high-performance mindset.

There are things you usually say during tough workouts and sets that are counter-productive…

Write it out, and do some mental judo to give that negative self-talk a positive tone.

“I’m tired and I don’t feel like I can go faster…”


“I’m tired, but so is everyone else…let’s give the next rep an awesome effort and take things from there.”


Ever tried visualization to improve your swimming?

(Trick question…I know you have. We all daydream about our swimming in some measure or fashion.)

Instead of freelance daydreaming and visualizing your swimming, take control of it.

Spend 5 minutes tonight visualizing what you want your stroke to feel like in practice tomorrow…That top-of-the-water, clean, smooth feeling…Picture your breakouts, popping to the surface like a nuclear submarine…Your flip-turns crisp and fast, feet exploding off the wall…

You get the idea.

Doing this kind of process-based visualization has been shown to reduce stress and boost performance…so, giddyup?


Self-awareness is one of those mega under-rated aspects of high performance swimming.

It helps you create realistic goals that are also super ambitious.

It helps you to be more honest with yourself when it comes to the things you need to work on in the pool.

And it can help you stay accountable to your big goals in the water.

Writing out today’s workout is a simple way to start gaining some of that whole-grain self-awareness. Write out the sets, your level of focus and effort, and the major lifestyle factors (sleep, food and stress).

With just a couple minutes a day you can go “big picture” on your swimming, and better inform your progress moving forward.

Hit these 7 things up and make tomorrow’s practice one for the ages.

Upcoming Events

EKI (Junior Session)
May 11-12, 2019
Where:  Kinsmen Sport Center,9100 Walterdale Hill
Entry Fees: $14 per event
Signup Deadline       passed
Cancellation Deadline: passed
Policy: In order to attend, you must sign-up online under the Events tab at
Contact Coach:

Desmond Lam –

Competition Website:
Event Schedule:



100 Fly
50 Br
100 Free
50 Back
200 IM
100 Br
50 Free
100 Back
50 fly
200 free time trial

Warmup 11:30am



Eligible Swimmers:
Silver Group
Bronze Group


May 10-12, 2019
Where:  Kinsmen Sport Center,9100 Walterdale Hill
Entry Fees: $14 per event
Signup Deadline passed
Cancellation Deadline: passed
Policy: In order to attend, you must sign-up online under the Events tab at
Contact Coach:

Desmond Lam –

Competition Website:
Event Schedule:




50 Br
100 Fly
100 Br
50 Back
800 Free
200 Fly
50 Free
200 Br
100 Back
400 Free
200 Free
50 Fly
200 Back
100 Free

Warmup Heats: 8:30am

Finals 4pm

Warmup heats: 8:30am

Finals 4pm

Warmup heats: 8:30am

Finals 4pm

Eligible Swimmers:
Gold Group
Provincial group
Youth Development Group
Junior Championship Group
Inational Group

Silvertide Silver Cup
May 25-26, 2019
Where:  Kinsmen Sport Center,9100 Walterdale Hill
Entry Fees: $11.50 per event
Signup Deadline passed
Cancellation Deadline: May 8, 2019
Policy: In order to attend, you must sign-up online under the Events tab at
Contact Coach:

Desmond Lam –

Competition Website:
Event Schedule:



100 Fr
50 Br
100 Back
50 Fly
200 Fr
200 IM
50 Free
100 Fly
50 back
100 Breast
400 Free

Warmup 11am


Eligible Swimmers:
Silver Group
Bronze Group
Gold Group
Youth Development
Junior Championship

Click here to sign up for events!: 


Bear Birthdays!


Eliot Van
Hannah Cossey
Hayden Desmarais
Alecksis France Eguia



Copyright © *2018* *Edmonton Keyano Swim CLub*, All rights reserved.

Our mailing address is:
106, 9100 Walterdale Hill
Edmonton, Alberta T6E 2V3

Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.


This email was sent to *|EMAIL|*
why did I get this?    unsubscribe from this list    update subscription preferences