WEEKLY NEWS: Due to the college conference championship meet this week there will be no practices Wednesday thru Saturday. March 3rd will start the 3rd session and I expect you to welcome new swimmers to the group with open arms.
JUNIOR OLYMPIC NEWS: The meet is a 4 day meet so plan now. This is a trial and finals meet with the top 16 11-14 year olds, and the top 8 10 and unders coming back in the evening. If you make it back to finals you are expected to swim. If you fail to show up the rule states; "YOU WILL BE SCRATCHED FROM THE REST OF THE MEET."
WARM-UP TIMES ARE AS FOLLOWS: 11-14 YEAR OLDS 6:30-7:50 MEET STARTS AT 8:00. 10 AND UNDERS 11:50-12:50 MEET STARTS AT 1:00. ALL FINALS SESSIONS WARM-UPS 4:50-5:50 MEET STARTS AT 6:00 PM.
If your events are later in the meet you should plan to get at the pool 90 minutes before your events. Relay swimmers who are only doing relays at the end of the sessions should be at the pool 1 hour prior to the start of the event. Time lines are posted on the POTOMAC VALLEY WEB SITE, AND I WILL HAVE ONE WITH ME ALL WEEKEND.
RULES YOU NEED TO KNOW:
- No folding chairs are allowed. (by order of Fire Marshall).
- Do not throw trash on the ground. (find the trash cans)
- Must have credentials to be on the deck (will get them 1st day)
- Parents are not allowed on the deck. If you need to be on the deck volunteer to time some of the meet).
- Parking, if you park on the street you may get a ticket
SWIMMERS AT THE MEET:
PHYSICAL: Warm up and warm down. Take care of your body. Stay warm after warm up and your swims. Conserve your energy, no running around. Sleep and rest between prelims and finals and the night before the meet.
MENTAL: Positive self talk, know that you WILL be fast. Know your events, heats, and lanes. Don't get wrapped up in all the drama 
around you, it pulls energy away from you. Let me worry about and drama that takes place. At this time of year your there to RACE your race/heat no matter what. Stay psyched up, but stay relaxed, because it's a long meet.
around you, it pulls energy away from you. Let me worry about and drama that takes place. At this time of year your there to RACE your race/heat no matter what. Stay psyched up, but stay relaxed, because it's a long meet.NUTRITIONAL: 
WATER! WATER! WATER! WATER! WATER! Stay hydrated! NO soda. (I promise you I will stay away from it also.) Bring healthy snacks to the meet. Don't eat too much as it takes energy to digest food. Don't eat a big breakfast before warm-ups. Eat a big lunch between prelims and finals. Stay away from fast food, if at all possible, continue with the pasta and carbs.
WATER! WATER! WATER! WATER! WATER! Stay hydrated! NO soda. (I promise you I will stay away from it also.) Bring healthy snacks to the meet. Don't eat too much as it takes energy to digest food. Don't eat a big breakfast before warm-ups. Eat a big lunch between prelims and finals. Stay away from fast food, if at all possible, continue with the pasta and carbs. WEEKLY TOPIC: CHAMPIONSHIP MEET This weekend we will all gather with the rest of Potomac Valley to see who can go up and down the pool 
the fastest. That's all it is, all any swimming meet is, a bunch of people getting together to see who can go up and down the pool the fastest. Not scary stuff 
, but fun stuff 
. It's fun to RACE! What's the first thing you did when you got into your summer pools years ago? "Hey, I"ll race you to the other side or the ladder. So. if a friend isn't a competitive swimmer of your ability, you say, "I"ll give you a headstart," or you swim free, I "ll swim fly.
the fastest. That's all it is, all any swimming meet is, a bunch of people getting together to see who can go up and down the pool the fastest. Not scary stuff , but fun stuff . It's fun to RACE! What's the first thing you did when you got into your summer pools years ago? "Hey, I"ll race you to the other side or the ladder. So. if a friend isn't a competitive swimmer of your ability, you say, "I"ll give you a headstart," or you swim free, I "ll swim fly.Remember your body language 
back then? Every single moment you are at the pool, without even knowing it, you are showing the other swimmers your level of self-confidence. Simple things in your body language often gives valuable information to other swimmers, and so it essential to only send out signals which say "I feel great, I'm relaxed, and I'm ready to 
.
back then? Every single moment you are at the pool, without even knowing it, you are showing the other swimmers your level of self-confidence. Simple things in your body language often gives valuable information to other swimmers, and so it essential to only send out signals which say "I feel great, I'm relaxed, and I'm ready to .This is a fabulous effect on your competitors when you have not even said a word to them! The funny part about this is that you may not actually be felling confidant at all, all you've done is just make them think that you feel confident! The added payback is that when you begin to act confident, you very soon begin to feel that way.
Here are some things to watch for in your body language this week and at the meet, firstly ALWAYS KEEP YOUR HEAD UP, never allow your head to drop towards the ground, as this always gives the appearance of a person who doesn't feel confident enough to make eye contact. Secondly, 
SMILE, and
LAUGH a lot, rather than having a tense look for the word to see. Remember, winners are grinners
.
SMILE, and LAUGH a lot, rather than having a tense look for the word to see. Remember, winners are grinners.Another aspect is to walk around confidently 
, as if you are already the CHAMPION of the pool, not as if the weight of the 
is on your shoulders. If you do feel nervous 
, don't let anyone detect it from your behavior, act relaxed and in control at all times, as this will not only fool your competitors, but quite often improve your own emotional state as well.
, as if you are already the CHAMPION of the pool, not as if the weight of the is on your shoulders. If you do feel nervous , don't let anyone detect it from your behavior, act relaxed and in control at all times, as this will not only fool your competitors, but quite often improve your own emotional state as well.This meet can be the most fun with the right attitude and body language! It's YOUR CHAMPIONSHIP MEET! It's when all YOUR hard work will pay off and YOU WILL rise to the top! The swimmers who can give you the best races will all be gathered at the same time to see who can go up and down the pool the fastest! THAT'S EXCITING!
MIKE
Delicious ideas to please the pickiest eaters. Watch the video on AOL Living.
