June 2022
Please be sure to check the schedule below! We switch to our Summer training times on Monday, June 20!

Group 5      Pool: Mon-Fri  5:30-7:30am; Sat 7:00-9:00am
                   Dry land training: Mon-Thu  7:30-8:15am
Group 4      Pool: Mon-Fri  7:30-9:30am; Sat 7:00-9:00am
                   Dry land training: Mon-Thu 6:45-7:30am
Group 3      Mon-Thu  9:30-11:00am
Group 2      Mon-Thu  11:00am-12:00pm
Group 1      Mon/Wed or Tue/Thu 11:00am-12:00pm

Second swim at Novi HS Pool for all group 5 and select group 4 swimmers     
Tuesdays, Wednesdays & Thursdays, June 21 - July 14, 3:15-5:15pm

If your swimmer is not receiving this newsletter and would like to be added to the mailing list, please send their name and email address to [email protected].
 
From the Programming Office
News
School year practice schedules continue in the NAC outdoor pool through Saturday June 18. Summer group assignments were emailed out to all swimmers. If you missed this email, please contact Karen at [email protected] or 248-735-8850 x112

Outdoor swim practice means we must be mindful of weather. We do swim in the rain but will have to close the pool if we detect thunder and/or lightening. If time allows, we will notify you of cancellations via the email blast. Be sure to update your email address if needed.
 
Mark Your Calendar
Upcoming Events
Friday, June 17 - Sunday, June 19
OLY Summer Classic at Oakland University

Monday, June 20
Summer Training Schedule Begins

Friday, June 24 - Sunday, June 26
USSC at Waterford Kettering - SC

Friday, July 8 - Sunday, July 10
OLY Grizzler Sizzler at Oakland University
Entry Deadline 6/10/22 - Registration Info Coming Soon.

Wednesday, July 27 - Sunday, July 31
NCSA at IUPUI Natatorium - must have cut times

Friday, July 22 -  Sunday, July 24 
MAGS Championship (14 & under)
More information coming soon!

Friday, July 29 - Sunday, July 31
Ultra Championship (open)
More information coming soon!

Summer Break - August 15 through September 5

Fall Season Begins Tuesday, September 6!
 
From the Coaches
Training Tips

Summer Goggles!

Coach Kris Goodrich

After a long Michigan indoor season, it is so nice to be swimming outside again! When outside in the summer, it's just as important to protect your eyes in the pool as it is to wear a good pair of sunglasses.

If you have clear goggles to use indoors, it's time to switch them out and find a good pair of summer goggles. A dark, mirrored pair of goggles is a great choice to keep in your swim bag. If you have sensitive eyes, a polarized pair is a great choice for a little more protection.

Stop into Sun & Snow or shop online at www.swimoutlet.com to get a new pair. Here are a few links to some recommended pairs:

Speedo Mirrored 

TYR Polarized

 
 
In The Pool
Meet Season!
Summer season begins!

One of our favorite things to do is race! Our first meet of the season was a few weeks ago in Waterford and this past weekend was our first LCM meet in Bowling Green.

We had 62 swimmers at the Waterford meet and it was so great to be back racing. There were a lot of PRs and smiles on the deck.

Bowling Green kicked off our long course season with 37 Sturgeon Swimmers on deck, many of whom had never swam a long course meet before! Even with the longer course, we saw some great swims and times. 

This is just the beginning of the summer season so if you didn't get a chance to participate, check out upcoming meets on our schedule and the  Novi Sturgeons website

Meets are not only a great place to see how you are swimming, but also have fun and make new friends. Check out more on our Instagram  @sturgeons_swimming. If you want your picture in future newsletters, send any photos to Coach Kris at [email protected]
 
 
In the Gym
Dryland Workout of the Month

ROLL THE DICE WORKOUT

Directions:  All you need are two dice. Each workout should include at least 10 dice rolls, but you can do more based upon your fitness level. The sum of the two dice determines the activity that you do.

DICE ROLL:        
Roll a 2       200 Jumping Jacks
Roll a 3       15 Front Lunges (each side/leg)
Roll a 4       15 High Knees (each side/leg)
Roll a 5       15 Push-Ups
Roll a 6       25 Crunches
Roll a 7       30 Squats
Roll an 8     40 Sec. Mt. Climbers
Roll a 9       20 Skaters (each side/leg)
Roll a 10     100 Jumps - Jump Rope
Roll an 11    20 Triceps Dips
Roll a 12     15 Burpees

Cool Down - Hold each stretch 30s
Runner's Lunge
Seated Hamstring Stretch
Quad Stretch
Knees to Chest
Child's Pose

 
 
For Your Body
Nutrition Tips & Recipes

Hydration in the Heat for Swimmers

By Coach Ana 

Warmer temperatures are upon us and every year, we see swimmers suffer from headaches, bloody noses, dizziness, and/ or the inability to perform work in the pool or gym.  The culprit?  Lack of water.  Swimmers are in a unique position from other sports because it is difficult to measure how much sweat their bodies are producing during pool training sessions. 

Dehydration is the process of losing body water.  Water loss occurs through urine, sweat, respiration, diarrhea or vomiting.  It is important that you are familiar with the color of your urine and aim for a lemonade color. 

 


Did you know the sensation of thirst is triggered when the body is already 2-3% dehydrated? This is known as hypohydration which is the uncompensated loss of body water. Athletic performance is consistently reduced when hypohydration meets or exceeds 2% body mass loss. Results include a noticeable decrease in strength, power and anaerobic endurance. Cognitive function including task performance, reaction time, short-term memory and mood state can also be compromised. 

When you sweat, valuable electrolytes are lost and should be replenished immediately. Electrolytes lost in sweat include sodium, chloride, potassium, calcium and magnesium. Replace these by increasing salt in one’s diet, using an oral rehydration solution such LMNT or Drip Drop and/or utilizing sports drinks when rehydrating.


Each athlete should have a hydration plan in order to achieve optimal performance:

  1. Two to three hours before exercise: drink approx. 16 oz.
  2. 5 minutes before exercise: drink 8 oz. 
  3. During exercise: drink enough to limit dehydration
  4. After exercise: drink 16- 24 oz. for every pound lost. Sodium can be added to foods or replaced with a recovery drink. 
 

Mediterranean Pasta Salad

Serves 4

4 chicken sausages, cooked and sliced (Vegetarian: 1 cup of chickpeas)

4 cups spinach

2 cups cooked noodles

1 (12oz) jar artichokes, drained and chopped

20 cherry tomatoes, sliced in half

1 cup cucumbers, sliced

½ cup pine nuts or sliced almonds

2 TBSP parsley, chopped

Combine all ingredients and top with Roasted Red Pepper Vinaigrette. 
*TIP- If you have a picky eater, blend the artichokes and the spinach so they can't pick things out

 

Roasted Red Pepper Vinaigrette

Serves 4; serving size 1 ½ TBSP 

¼ cup roasted red peppers

½ cup avocado oil

½ shallot, chopped

1 clove garlic, chopped

3 TBSP apple cider vinegar

2-4 large basil leaves

Salt and pepper, to taste

Add all ingredients into a blender and blend until smooth. Refrigerate leftovers in airtight container for up to a week.