TEAM HANDBOOK 2009

 Coach’s Goal:
Provide an atmosphere that is both fun and productive. Working hard to achieve a goal is a skill that can be used in every part of life. Fairview High School Swimming and Diving provides a great platform for life lessons. My goal is to show what hard work, dedication, and persistence can do in enabling the success of a young individual. Swimming and Diving is a great way to stay in shape, be a part of team, and learn a lot about yourself. You will be able to see what happens when you focus and push you both your body and mind to their limits. I am glad all of you are here to experience it with us!

 Lifelong Lessons to Take Away from the Fairview Swim Team
1. Time Management
2. Responsibility
3. Goal achievement
4. Dedication
5. Social Interaction
6. How swimming can be a lifelong enjoyment

 Practice Expectations
1. Each swimmer will be assigned a lane at the beginning of the season. Each lane member is responsible for their fellow lane members attending practice. Not showing up to practice will affect the order of the lane and the quality of practice.
2. Effort, dedication, tardiness to get in water, and focus in practice will influence the amount of participation the swimmer will have in meets.
3. Work hard for the time we are there. There will be a variety of workouts that will be fun and challenging. Use this time to clear your mind and enjoy getting better and improving!


 Fairview Boy’s Swimming and Diving Lettering Guidelines

1) a state qualifying time in an individual event; or

2) place individually at the Colorado Invitational, the Boulder County Championships,
the Front Range League Championships, or

3) achieve 75 altitude-adjusted Power Points in an individual event; or\

4) achieve 70 altitude-adjusted Power Points in two individual events; or

5) seniors who have provided meritorious service to the team.

 Power Point Times

 Scheduling Information
Locations:
1. Posted on Website: http://schools.bvsd.org/fairview/bswim/public_html/index.html

Swim Schedule:
Mon, Wed, Fri: 3:30-5:30pm @South Boulder Rec Center
Tues and Thurs: 3:30-6:00pm @South Boulder Rec Center
Saturday: 3:00-5:00pm @ CU Clare Small Pool (Carlson for two days in March, everyone will be notified)

Diving Schedule:
Mon-Fri
*Practices will be held at the CU Rec Center.
*Practice times are from 4:15-5:45

2. Passed out at Parent Meeting

3. Emails will be sent out week or bi-weekly for updated information, so check email frequently throughout the season.

 

 Swimming Workout Technology

1. 25 yards equals one length: All workouts are based off of this (25, 50, 75, 100 etc.)
2. Seconds Rest: Some workouts will include seconds rest
   1. Listed in Workouts: :5r, :10r, :15r etc.
3. Intervals: Some workouts will be based off intervals, which means you have a given time to complete the given yardage
   1. Example: 10x100 on 1:30 (each 100 is to be completed on 1:30)
4. Terminology:
   1. Abbreviations

                                                    i.     FR=Freestyle

                                                   ii.     BR=Breaststroke

                                                 iii.     BK=Backstroke

                                                 iv.     Fly

                                                  v.     Dr=Drill

                                                 vi.     W-up=Warm-up

                                                vii.     C-d= Cool down

                                              viii.     PP=Pull +Paddles

                                                 ix.     CH= Choice

                                                  x.     More abbreviations under Paces below.

2. IM= Individual Medley (all four strokes swam in the order of FLY, BK, BR, FR)
3. Lung Busters are a restriction of the amount of breaths taken while swimming. “Breath 5 or 7” means to breath once every 5 or 7 strokes.
4. SG= Swim Golf is a full in which you add your stroke count, for a given interval (for example; 50m) to your time for the same interval to generate a composite score.
5. Band= Band only is a strength drill where one wears a band around his or her ankles to limit the amount of kick
6. Stick= Stick only swimming is a drill that is done while holding the stick above head to work on Body position and kick
7. DPS= Distance Per Stroke is a drill where the swimmer tries to get as much distance as possible per stroke.
8. “Descending” and “Ascending” refer to swimming a distance (50yd, 100yd, etc.) increasingly faster through a set (descending) or starting fast and then getting slower through a set (ascending).

5. Paces:

 Nutrition

Average Calorie Intake for an averaged sized swimmer:
Weight: 150
Height: 5’9”
Activity Level: Mod-High
BMR: 1636 Kcal (Amount of Calories if laid in bed all day)
Average Calories burned during exercise: 1309 Kcal
Total Number of Calories eaten per day: 2945 Kcal

 Example of Daily Diet

Nutrition for Swimming
-Breakfast:
6-7am: Banana, Peanut Butter, pancakes with extra egg, yogurt with granola
-Mid Morning Snack:
~8:30am: Cliff bar or Bagel, 24 ounces water
-Lunch:
11:00pm: Sandwich with 12 grain bread; 5 ounces of turkey; lettuce; tomato; mustard
6-8 ounces of Potato Soup with light salt
16 ounces of Apple Juice
-Mid Afternoon Snack:
~3pm: Apple; 24 ounces of water
Swim Workout at 3:30pm
-Dinner:
~6:30pm: 5 ounces of Chicken; 12 ounces of spinach pasta with some olive oil and Garden Vegetable tomato sauce; small salad with lettuce, carrots, cucumbers, beans
-Optional Late Night Snack: (trying to maintain weight, not if trying loose weight)
~9pm: Small bowl of Cereal with Low Fat milk or graham crackers
Water: Drink 12-20 ounces of water before you go to bed

 Helpful Nutrition Tips
Carbo Loading
Leading up to a race gradually increase carbohydrate intake to 75% the day before the race, while your workouts duration will gradually get less to only at 20-30 min easy run the day before the race
Low Glycemic before workout and High Glycemic after workout
-Low Glycemic food is simple sugars such as apples, bars, etc. (best 1hr prior to workout)
-High Glycemic food is bread, pasta, potatoes, etc. (best after workout to replenish glucose levels)
Recovery Drink within 30 minutes after workout: Along with carbs and protein (4:1)
--Chocolate Milk, Endurox 4, Mix 1
During Exercise (amounts depend on exertion and bodyweight, each of the below items will be put together for the long workouts):
>45 minutes Gatorade, Accelerade, or Cytomax
>~1.25 hrs Gels, Cliff Blocks, Sharkies, (with water) or Bar
>~2 hrs Bar and add some water
Meet Preparation Meal Plans:
Try to get a nutrition routine down leading up to meets, so by the end of the year you can have it down..
Night Before Meal Plan (Roughly 12hrs before race start):
60% Carbohydrates: pasta, potatoes, rice, etc.
20% Vegetables (Fresh is best, you can also cook them with olive oil)
20% Protein (Lean: chicken, fish, no beef (takes longer to digest))
~1% Unsaturated fat such as Olive Oil

Lunch of Meet (2-2.5 hrs before race):
75% Carbohydrates: Pasta, bread, bagels, etc. Also include some sort of fresh vegetables within your meal.
-also include fruit that is not too acidic (apples) is great for simple carbs
20% Protein: Peanut Butter, Turkey, Tuna salad or sandwich..
<5% From fat (no beef or roast beef!)

Leading up to Meet:
--One hour prior to meet is good time to take a gel or a little bit of an apple for a simple sugar source
--Sip on Gatorade and/or water (if you feel full don’t eat 1hr prior just sip some Gatorad