Mike's Notes: OCTOBER 9-14

UPDATES FOR WEEK: All practices are as scheduled for this week. We expect everyone to make workouts, and to be on time. Don't ask about using fins, have them ready. I will not answer that question again. If we use them

and you need to get them out of your bag, plan on not using them!

MAKOS FUNDRAISER: Everyone should have received a cookie dough sheet. This is our only fundraiser and I would like to see everyone from AGE GROUP HIGH PERFORMANCE AND AGE GROUP2 participate. We can all get at least 2 sales.

Reflections: Both groups have been working hard. In AG2 we have worked on our streamlines off our turns in free and back. We also spent a lot of time with our breaststroke kick. You have done a really good job in this area. Keep up the good work. The AGHP groups have also been working on the walls in all of the strokes, trying to hold our streamlines off the walls, and increasing our underwater swimming. Don't forget the fastest parts of our racing is done underwater in a TIGHT STREAMLINE! We have also been working on our IM's and our transition off the walls! You all have progressed nicely in this area.

GOAL SHEETS: A lot of you have turned these in, but we still have missing ones. I want them by the end of the week.

INJURED TEAMMATE: Abby McCranie had an accident on a flight of steps and injured her nose. We hope to see you back soon! If you get to the pool early we can work on the

and maybe we can prevent any future accidents!

WEEKLY TOPIC: NUTRITION

As an athlete or for this purpose it is important to realize that food does not make you swim faster. What makes you swim faster is training. Not any kind of training but QUALITY TRAINING. Part of this QUALITY training is proper nutrition

A lot of swimmers believe that they get faster during practice, but while technique and conditioning are improved, little speed is gained. Adaptation or getting faster actually occurs while your body is at rest. Workout is the action that causes this to happen.

Workouts can be hard, they're supposed to be. They're designed to tell the body, "This is hard work for me. you better do something to enable me to do it again later." During it's off time, the body will adapt, but only if you give it he proper fuels.

What must you do to stay alive? A swimmer must eat food and drink water. What you choose to eat controls the quality of your swims.

CONFIDENCE
EXPERIENCE
COMPETITION
TRAINING
NUTRITION

Notice that this is a triangle and the largest area which is your foundation is nutrition, and if you neglect this area your foundation starts to crumble, and then your training suffers, which means you can not race the way you want to and your confidence is out the

When thinking about nutrition HYDRATION is often overlooked, but is the most critical. Hydration controls energy levels, and when you become dehydrated your blood thickens which makes it harder for your

to deliver oxygen to your

. Did you know that every pound lost during exercise needs 16 ounces water Now when choosing liquids let's look at the three major types. The first are your

or soft drinks. They are high in calories and they pull more energy out of your blood stream and muscles thus increasing dehydration and decreasing your energy levels. The second type are the sport drinks. For activities that are less than 90 minutes in duration sport drinks are not necessary. The greatest benefit these drinks offer realized if consumed 15-20 minutes after an activity.

is the best choice for your bodies needs? The water is like the police of your bodies, as it will carry all the bad things in your body out. If you ever feel tired especially in the summer, chance are you are in the first stage of dehydration. You see water controls your body temperature, and if your body temperature rises fatigue sets in and dehydration rises. This is the reason that doctors always want you to take in fluids when your sick, it will speed up the recovery process.

This summer at one of our Monday night meets we had to call the

and take one of the swimmers from the other team to the hospital and they treated her for dehydration, so it does happen! Here is a rule if you are thirsty then you have waited too long. Everytime you pass a

take a drink and fuel your body.