What they need everyday for a successful practice:
- Bring 1-2 towels depending on what is going on.
- It is also a great idea to have a spare pair of goggles.
- Have a couple of swim caps in case they break. (The Allie Jo Rule)
- Lots of liquids (water or sports drinks), at least 3 bottles every day, it is very important to stay hydrated
during practice.
- It is very important that they get a good meal in about 3-4 hours before their workouts. This meal is the
fuel their bodies will be using during the workout.
- Make sure to have an after practice snack to help replenish what your body lost during the workout.
- Great Back-Pack Snacks:
- Apples and PB
- Granolla Bars
- Carrots and Fruit
- Bagel
- Rice Cakes
- Banannas
- Whole Wheat bread and cheese.
- Warm clothes for after practice, weather always changes.
What they need for a successful meet:
- The Pre-Meet meal: The night before they should have a good meal with lots of carbohydrates to give their
body the fuel they will need for their races. It's a good time to make those nights a pasta night. Pasta, and vegtables are
excellent sources of what they will need to do well during their races.
- A proper warmup before the meet should include at least 800 yds:
- 200 choice swim
- 100 w/ 3-5 sprint strokes
- 6x 25 mid pool turns
- 4x 25 with a start
- 3x 50 build with in each 50
- 100 ez
- Check flags for stroke counts at away meets, also make sure starts and turns are good.
- The warm down: after every race it is very important to warm down with at least 200 yards, (may be difficult
in some pools), after the warm down get some warm clothes on and refuel with liquids and some food.
- The meet meal: Bring small light foods that are easy to digest, no dairy foods, and stay away from foods
high in sugar.
- Apples and banannas
- Crackers with PB
- Small cold pasta
- Bagels, Breads
- Small sandwiches
- Pretzels
- Fruits
- Liquids: make sure you have pleanty of water and sports drinks to stay hydrated during the long meets. Drink
before, during and after the meets.
What they need for a successfull Season:
- Academics, Academics, Academics... Your grades and homework needs to be your #1 priority. If your grades
fall and you cant be a part of the team, you end up not only hurting yourself, but you also let your fellow teammates down
as well. Please make sure that you set enough time either before or after practice to keep up with your school work, and at
the same time getting pleanty of rest. We need you at your best everyday in order to have a successful practice.
- The average workout will burn 700-1000 calories per day. That amount needs to be replaced with good healthy food. It is
very important to replenish what your body burns in practice.
- Staying hydrated keeps up your enduarnce, and reduces the stress levels in your body that can make it easier
to get sick. Sports drinks tend to be the best source of replenishing the elctrolytes that get lost due to the intense workouts.
- If you have a fever, please stay home and get some rest. It does no good to try and practice, because it
will only prolong the illness, as well as spreading the illness to other swimmers.
- Get pleanty of rest at night. Your body needs at least 8 hours of sleep to help your body repair and get
ready for the next practice.
- Breakfast, Breakfast, Breakfast....Your day needs to start with a breakfast to give you the energy during
your day and into practice.
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