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IT’S TIME TO RACE


" Positive thinking will let you do everything better than negative thinking will." zig ziglar





SWIM and ROCK

This weekend we will be pulling out your favorite racing suit as we prepare to head into our first "racing meet " of the season to see where we are at.  It's time to put away all your fears and doubts and get excited to do some FAST SWIMMING.  


HEAR YE, HEAR YE

If you take nothing from this issue please take this.  Do Not Get Ahead OF Yourselves This Weekend and avoid the outside noise (distractions). Over the last weekend a lot of you have used words such as afraid, scared 😳 tired, hurt and the list goes on and I'm not sure what the problem is.  I've have even heard a comment about skipping a final, WHAT?.  As far as I know a swimmer does not make finals until you swim preliminaries and as we know there are no guarantees in this sport, so please remember "WIN", what's important now.  Stay focus on what you are trying to accomplish at the moment at hand and then we will move on together.

Remember to visualize your races and see yourself succeed.  Don’t just say it visually see yourself achieve the results that you are looking for.  Just saying it is lip service.

THINGS YOU NEED TO KNOW THIS WEEKEND

This is our first prelims and finals meet of the year for our 11 and overs.  11-12 year old will advance the top 8 swimmers to finals in the evening.  13 and over's will advance the top 16 swimmers to finals.  It is your responsibility to check to see if you are advancing.   No one is allowed to scratch without talking to a coach first.  For the Gold and Prep group there will be no scratching.  If you ask you better present a VERY GOOD argument.   If you fail to show up at finals you will be scratched from your next event.

WARM UP TIMES 


FRIDAY  11 and overs 7-8:20  meet starts 8:30
distance follows the morning session
FINALS 5:00-5:50. MEET STARTS 6:00

SATURDAY. 13 AND OVERS 6:30-7:40. MEET STARTS 7:50
11&12 10:30-11:20. MEET STARTS 11:30
10 AND UNDERS 2:15-2:55  MEET STARTS 3:00
FINALS  5:00-5:50. MEET STARTS 6:00

SUNDAY 13 AND OVERS 6:30-7:40. MEET STARTS 7:50
11&12 11:00-11:50. MEET STARTS 12:00
10 AND UNDERS 3:00-3:40  MEETT STARTS AT 4:00
NO FINALS

Please be on time for warmup.  It's not fair to other swimmers when you hop into a lane when swimmers are already into their warmup.  It's very disruptive, annoying and rude.


NUTRITION TIP OF THE WEEK

When packing for a swim meet how much thought do you put into the fuel you need for your body, sure water is easy (right Claire) but what about a little substance to keep your energy levels up so that you can bring your A game to the blocks.

Bananas excellent way to restore energy.  Easy to pack.  Quick digesting carb. Swimmers best friend 

Granola. Has lots of carbs great and are swimmers primary source of energy.  



Cereal and Fruit bars. Simple and easy and you can eat small amounts and save the rest.


Prepared small vegetables 


Cut up apple pieces.  Easy simple.  Also contains water which aids in hydration.





Strawberries which can aid in hydration and reduce cramping due to the water content.  Very easy to digest.


SET FROM LAST WEEK

4 rounds fins and paddles
25 Right hand lead @30
25 Left hand lead @30
25 line to line. Engage your hips and drive arm forward @30
50 fast free AOS @1:00


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