october 9, 2009 MAKOS · mean fastest. Best, to the coaches, means that athletes practice doing...
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october 9, 2009 1 MAKOS NEWSLETTER • NORTH SUBURBAN AQUATIC CLUB • WWW.NSMAKOS.ORG Greetings, Makos! Thank you to those who came out to socialize at the Sundae Sunday. It was great to mix and mingle with all of you there. As I stated at the social, I believe that we can win our Class at Summer State, 2010. As we have talked about within each group, it is very important to set our goals high. I believe that winning Summer State is attainable. However, there are a few items that everyone needs to be focusing on all the time and within every group. The coaches have planned out specific training goals and a season plan for each training group. However, it takes more than just the coaches, to make these goals happen. Swimmers, we need your help. Parents, we need your help too. Please encourage your swimmers to challenge themselves by going outside of their current comfort zones, whether it is at practice or meets. Swimmers at all age levels have a personal responsibility to themselves and to their teammates to be the best athlete that they can be. However, best doesn’t always mean fastest. Best, to the coaches, means that athletes practice doing their strokes correctly, take time to listen to feedback that the coaches are giving and have an intrinsic desire to reach new heights. When you practice swimming perfectly, the speed will come! As the seniors have heard many times, swimming is not an instant gratification sport. We have to continually put in the work for prolonged periods of time and sometimes not see any benefit. This can be wearing on swimmers. However, if the athletes put in the work, believe in themselves and believe in the system the coaches have set forth, they will without a doubt have an outstanding season. Swimmers, please make sure that you are eating healthy, getting enough sleep and managing your time effectively. Now that you are back in school, it is super important for you to work on time management. Please do not sacrifice your healthy habits due to a lack of time in your day. Finally, in order to win Summer State in 2010, I believe that it is going to take buy in from everyone. We all need to believe in this goal and work to achieve it together. With that being said, the coaching staff is going to be promoting and encouraging meet participation. Meets are not mandatory. However, we would like to encourage all of you to mark your calendars for Summer State now. The only way we will achieve this goal is by having lots of participation. We cannot win State with just top finishers; we need the athletes to score points at every level. The coaches are so excited to see what this season and the upcoming seasons hold. We are seeing lots of great swimming so far. Keep up the great work! Go Makos! MAKOS N e w s l e t t e r SUMMER STATE 2010 By Tricia Wallace, Head Coach
Transcript of october 9, 2009 MAKOS · mean fastest. Best, to the coaches, means that athletes practice doing...
o c t o b e r 9 , 2 0 0 9! ! 1!
M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
Greetings, Makos! Thank you to those who came out to socialize at the Sundae Sunday. It was great to mix and mingle with all of you there. As I stated at the social, I believe that we can win our Class at Summer State, 2010. As we have talked about within each group, it is very important to set our goals high. I believe that winning Summer State is attainable. However, there are a few items that everyone needs to be focusing on all the time and within every group. The coaches have planned out specific training goals and a season plan for each training group. However, it takes more than just the coaches, to make these goals happen. Swimmers, we need your help. Parents, we need your help too. Please encourage your swimmers to challenge themselves by going outside of their current comfort zones, whether it is at practice or meets. Swimmers at all age levels have a personal responsibility to themselves and to their teammates to be the best athlete that they can
be. However, best doesn’t always mean fastest. Best, to the coaches, means that athletes practice doing their strokes correctly, take time to listen to feedback that the coaches are giving and have an intrinsic desire to reach new heights. When you practice swimming perfectly, the speed will come! As the seniors have heard many times, swimming is not an instant gratification sport. We have to continually put in the work for prolonged periods of time and sometimes not see any benefit. This can be wearing on swimmers. However, if the athletes put in the work, believe in themselves and believe in the system the coaches have set forth, they will without a doubt have an outstanding season. Swimmers, please make sure that you are eating healthy, getting enough sleep and managing your time effectively. Now that you are back in school, it is super important for you to work on time management. Please do not sacrifice your healthy habits due to a lack of time in your day. Finally, in order to win Summer State in 2010, I believe that it is
going to take buy in from everyone. We all need to believe in this goal and work to achieve it together. With that being said, the coaching staff is going to be promoting and encouraging meet participation. Meets are not mandatory. However, we would like to encourage all of you to mark your calendars for Summer State now. The only way we will achieve this goal is by having lots of participation. We cannot win State with just top finishers; we need the athletes to score points at every level. The coaches are so excited to see what this season and the upcoming seasons hold. We are seeing lots of great swimming so far. Keep up the great work!
Go Makos!
MAKOSN e w s l e t t e r
SUMMER STATE 2010 By Tricia Wallace,Head Coach
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M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
MAKOS
UPCOMING EVENTS:
•OCTOBER 11:TWIN Invite - eligible for all swimmers. Entry deadline Sept. 30.
•OCTOBER 24-25:GREAT WOLF ABC open - eligible for all swimmers. Entry deadline Oct. 12.
•NOVEMBER 7-8:JETS ABC open - eligible for all swimmers. Entry deadline Oct. 26.
•DECEMBER 5-6:HUT BC open - eligible for all B, C, & pre-C swimmers. Entry deadline Nov. 23.
•DECEMBER 12-13:BAC A - eligible for all qualifiers. Entry deadline Dec. 1.
•DECEMBER 19-20:Rochester 8 & U - eligible for all 8 & under swimmers. Entry deadline Dec. 7.
•JANUARY 9-10:NHCP ABC open - eligible for all swimmers. Entry deadline Dec. 28.
•JANUARY 16-17:Foxjet A/B+ - eligible for all qualifiers. Entry deadline Jan. 4.
•JANUARY 30-31:JETS ABC open - eligible for all swimmers. Entry deadline Jan. 18.
•FEBRUARY 12-14:Rochester A - eligible for A or faster. Entry deadline Feb 1.
•FEBRUARY 27-28:Hopkins 12 & under C Finals. Entry deadline Feb. 15.
•MARCH 5-7:TWIN ABC Finals. Entry deadline Feb. 22.
•MARCH 10-13:Speedo Sectionals - eligible for all qualifiers.
•MARCH 12-14:Rochester AG State - eligible for State times.
•MARCH 19-21:Rochester SR State - eligible for State times.
This list is subject to
change. Check the
website for updates.
Competition SeasonBy Lauren Peterson,Juniors Coach
Makos! It was great seeing everyone at the Ice Cream Social and I hope everyone got the chance to enjoy some ice cream and to try on the new team suits. With all of the hard work this past
month, I am excited to be entering into the competition part of the season. Although attending meets is not mandatory, it is highly recommended. Since the Junior program has been primarily focused on achieving goals, meets are important in tracking each athlete’s progress. Practices are altered to fit the needs of the team, which are usually identified at meets. Meets are also a time for the swimmers to get into “race mode.” It is easy to forget how to race if swimmers are not attending meets regularly. We have many meets coming up over the next few months and I highly encourage each athlete to attend as many as possible. I will announce at practice when meet sign ups are available, and remember, all meet entries should be done through Team Unify. I will still enter people who send me an email, but there is a better chance of the entries being done correctly if done through Team Unify. If you have any questions about Team Unify or about which meets to attend, feel free to approach me before or after practice, or send me an email. I look forward to seeing everyone race! Keep up the hard work!
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M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
MAKOSStay HydratedBy Adam Larson, Gold Coach
Since most coaches emphasize the need to have a water bottle at
practice, it shouldn’t be surprising that being well hydrated is important to athletic performance. Good hydration can delay fatigue during practice, allowing you to workout harder, longer. If you can workout harder and longer, you’re going to have a performance edge at the next meet.
I have a few rules about hydration that swimmers and all athletes should consider when thinking about fluids.
Hydration rule #1: Hydration is an all day process. You can’t drink water or a Gatorade just before practice or a race and expect to be “hydrated” to achieve optimal performance. Being hydrated requires drinking fluids all day long. Based on personal experience and several studies, many young athletes are not properly hydrated at the beginning of workouts because they don’t drink anything all day long. Practice is more fatiguing and harder to recover from that it would be for someone who drank fluids throughout the day.
Hydration rule #2: Maintain hydration during practice and meets. First you need to bring the water bottle. Then you need to drink from it. Everyday I pick up quite a few full water bottles at the
end of practice. Several sips from a water bottle every 5-10 minutes is good. What to drink??? I have read a lot about hydration and athletic performance over the years. There is a lot of convincing and conflicting information available. Most studies that have looked at the topic have found that glucose-polymer-electrolyte solutions are very effective at maintaining and replenishing fluids in the body during and after exercise (Pedialyte is probably the most familiar product. However, I am not endorsing these products. They are expensive and ultimately unnecessary). Some studies have found that sport drinks (Gatorade, Powerade) are effective at replenishing fluids. But other scientists have found that sport drinks are no more effective (less effective in some cases) than plain water. The point of all that… Whatever you drink - water, Gatorade, expensive glucose-polymer-electrolyte solutions - it’s all going to work okay as long as you drink it. It comes down to personal preference, what you think tastes good and encourages you to drink (as long as that drink isn’t higher than about 6% sugar concentration – no soda or fruit juice at practice).
Hydration rule #3: Keep drinking after practice. Because you will probably keep sweating for awhile after your workouts, and because you will continue to lose water though increased metabolic processes after a workout, you can become dehydrated even after you stop your workout. Continue to drink fluids even after practice and your body will be better able to recover before the next practice.
Coming soon to a sports drink at your store… What about caffeine? Caffeine is a known diuretic, which means it increases urine production and has a dehydrating effect. But several new studies have also shown that during exercise, the body is able to circumvent the diuretic influence of caffeine. Further, caffeine is known to improve athletic performance by stimulating the nervous system and reducing perceived effort. Even further, a new study conducted at the University of Birmingham in England found that caffeine increases the rate at which supplemental carbohydrates consumed during workouts (like those that are in Gatorade) are absorbed in the intestine. By providing fuel to working muscles at an accelerated rate, caffeine could help athletes work harder for longer periods of time. There are no sport-hydration drinks with caffeine yet, but if the research holds, I predict they’ll be available soon. In the meantime, however, I would suggest saving the coffee drinking at practice for the coaches.
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M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
MAKOSThe Importance of DrylandBy Erick Dornseif,
Hello Makos, this is Coach Erick. This month I am writing to you about the importance of dryland. Dryland is an activity that the Bronze and Silver swimmers generally do three times per week. The most frequent questions about dryland are “why dryland?”, “what is dryland doing for my swimming?” and “what is dryland doing for my body?” These are all very good questions; let’s get down to “brass tacks” and get some answers. Why dryland? Dryland is important for swimmers because it is an additional benefit to a swimming regimen. Dryland compliments the drills we do and contributes to a better toned body. For example, crunches done on a fairly regular basis strengthen your abdominals or your tummy muscles, which are very important in swimming. Your abdominals, or core, help keep you balanced in the water, contribute to better flip turns and when strengthened, provide better stability throughout all strokes.
What is dryland doing for my swimming? Dryland strengthens your muscles in different ways then swimming does and is used to target specific muscles to make them stronger. The upper body muscles are strengthened so they can pull the swimmer through the water. The lower body muscles, legs and back, are used to propel you through the water by better, faster and stronger kicks. Dryland will help you decrease your times and help increase your efficiency in the water. What is dryland doing to my body? Dryland makes your muscles stronger and your body more toned, which in turn makes you a faster swimmer. Sometimes I get asked if dryland can hurt your body. The answer is yes, but only if you do too much of it before your body is ready or you are doing it improperly. Please remember to practice doing both your dryland and swimming with perfect technique. The more you practice both of these as perfectly as possible, the faster you will become. I hope this article has given you a bit more insight as to why we are doing dryland. Just to recap: dryland helps supplement what we are doing in the water, it works on strengthening specific muscle groups and helps condition your whole body. However, it must be done as perfectly as possible in
order to benefit us as swimmers. Training has been fantastic lately. Keep up the good work! Until next time, stay wet Makos!!!!
While I’m swimming, I sing
songs in my mind.
~ Alexandr Popov,
Russian Swimmer
Silver Group:Emily BruessClaire DicksonMolly Grace DicksonMicayla GondekTheresa NarogAtakan Yurttas
WELCOMENEW MAKOS!
28 swimmers joined the swim club in September. Please help make them feel welcome by introducing yourself to the new swimmers and their parents.
Note: Swimmers joining after September 30th will be included in the next newsletter.
Bronze Group:Grace AndersonMaryam "Mem" AwadYasmeen AwadLeah DanielsonMatt DriscollNicholas FuChloe MadlandRitvik MaripallyEmily MarxConnor McCallumKira McCallumAlbert PanIsaac PanEllie WessbergDaniel Wu
Gold Group:Maya Rao
HSM Group:Caleb GoodellJosh Mollan
Seniors Group:Nick Washburn
Juniors Group:Daniil Moshnikov
Masters Group:Omar AwadRachael Rodeck
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M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
MAKOS
AmericInn1115 Hwy 7 EastHutchinson, MN 55350877-818-0128
10 rooms at $94 per nightFree ParkingPool availableBlock expires on November 4, 2009
Hutchinson B/C OpenDecember 4-5, 2009
Rochester 8 & Under MeetDecember 18-19, 2009
DoubleTree150 S. BroadwayRochester, MN 55350507-281-8000
10 rooms at $94 per nightParking at a reduced rate ($12)Pool availableBlock expires on December 1, 2009
Come stay with us...Blocks of hotel rooms have been reserved for the December out of town meets. Don’t forget to make your reservations early. Ask for the North Suburban Aquatic Club block.
School activities often require changes in practice times. Please check the practice schedule daily by visiting the website (www.nsmakos.org) or calling the NSAC hotline (651-481-1237).Relay Frenzy Meet
Additional pictures will appear in
the November Newsletter.
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M A K O S N E W S L E T T E R • N O R T H S U B U R B A N A Q U A T I C C L U B • W W W . N S M A K O S . O R G
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S U N D A E
S U ND A Y
PRACTICE GROUP:
Seniors
ROLE MODEL:
Mahatma Ghandi
FAVORITE SWIM
EVENTS: 50 Free, 100 Fly,
100 Back
FAVORITE SWIMMER:
Aaron Peirsol
I LOVE TO SWIM
BECAUSE: I like the
endorphins I get after a good
practice.
HOBBIES: Listening to
music, playing video
games, and sleeping
FAVORITE VACATION
PLACE: Germany
FAVORITE SONG:
Firefly by Breaking Benjamin
FAVORITE BOOK: Animal
Farm by George Orwell
FAVORITE MOVIE:
Thank You For Smoking
Jake Loewen
PRACTICE GROUP: Seniors
ROLE MODEL:
Jackie Kennedy
FAVORITE SWIM EVENTS:
200 back & 1650 free
FAVORITE SWIMMER:
Whitney Myers
I LOVE TO SWIM
BECAUSE: I Love it!!
HOBBIES: Swimming, mock
trial, and hanging with friends.
FAVORITE VACATION
PLACE: Park Rapids, MN
FAVORITE SONG: Hero by
Enrique Iglesias
FAVORITE BOOK:
Elsewhere
FAVORITE MOVIE: He's Just
Not That Into You
Carmen ProbstPRACTICE GROUP:
Juniors
ROLE MODEL:
Grandma Lorriane
FAVORITE SWIM
EVENTS: 200 Free
FAVORITE SWIMMER:
Dara Torres & Ryan Lochte
I LOVE TO SWIM
BECAUSE: it’s a great way
to meet people.
HOBBIES: swimming,
reading, and hanging out
with friends
FAVORITE VACATION
PLACE: Hayward, WI
FAVORITE SONG: In the
End by Linkin Park
FAVORITE BOOK: The
Truth About Forever
FAVORITE MOVIE:
Sydney White
Monica Twaroski
MARVELOUS MAKOS
PRACTICE GROUP:
Gold
ROLE MODEL: My mom
FAVORITE SWIM
EVENTS: Relays and
Breast stroke
FAVORITE SWIMMER: I
like them all!
I LOVE TO SWIM
BECAUSE: I like to stay
strong.
HOBBIES: Horseback
riding, swimming and
hanging out with friends.
FAVORITE VACATION
PLACE: Florida
FAVORITE SONG: A
Place In This World by
Taylor Swift
FAVORITE BOOK: Out of
the Dust
FAVORITE MOVIE:
Tommy Boy
Katie Pnewski
PRACTICE GROUP:
Juniors
ROLE MODEL:
my father
FAVORITE SWIM
EVENTS: freestyle,
breaststroke
FAVORITE SWIMMER:
Michael Phelps and
Yevgeny Lagunov
I LOVE TO SWIM
BECAUSE: it builds
character.
HOBBIES: Basketball,
Reading, Guitar
FAVORITE VACATION
PLACE: A village in Russia
FAVORITE SONG: "My
Game"
FAVORITE BOOK: Lord
of the Rings
FAVORITE MOVIE: Twist
of Fate
Daniil MoshnikovPRACTICE GROUP:
Gold
ROLE MODEL:
Gordon Korman
FAVORITE SWIM
EVENTS: 50 Fly, 100 Free,
100 IM, 100 Breast
FAVORITE SWIMMER:
Briana Cline
I LOVE TO SWIM
BECAUSE: I can be with
friends and I get exercise.
HOBBIES: Reading, legos,
writing, playing piano
FAVORITE VACATION
PLACE: Seattle, WA and
S'Agaro, Spain
FAVORITE SONG:
songs by Radiohead
FAVORITE BOOK:
Zoobreak
FAVORITE MOVIE:
Kung Fu Panda
Katia Rosenflanz
PRACTICE GROUP:
Silver
ROLE MODEL: Ashley
Tisdale
FAVORITE SWIM
EVENTS:
50 yard Butterfly
FAVORITE SWIMMER:
Michael Phelps
I LOVE TO SWIM
BECAUSE: it is a fun sport.
HOBBIES: Piano,
swimming, reading
FAVORITE VACATION
PLACE: Florida
FAVORITE SONG: The Teardrops On My Guitar by Taylor Swift
FAVORITE BOOK:
Charlotte's WebFAVORITE MOVIE:
Mall Cop
Rachel Ganske
PRACTICE GROUP:
Silver
ROLE MODEL:
My Grandparents
FAVORITE SWIM
EVENTS: Getting Coached
by Erick
FAVORITE SWIMMER:
Michael Phelps
I LOVE TO SWIM
BECAUSE: it's fun!
HOBBIES:
Riding my bike, Building
with Legos
FAVORITE VACATION
PLACE: Las Vegas
FAVORITE SONG:
Eye of the Tiger (Rock Band
Style!)
FAVORITE BOOK:
Diary of a Wimpy Kid
Series
FAVORITE MOVIE:
Clone Wars
Journey RobergePRACTICE GROUP:
Bronze
ROLE MODEL: My Dad
FAVORITE SWIM
EVENTS: backstroke
FAVORITE SWIMMER:
Michael Phelps
I LOVE TO SWIM
BECAUSE: I love being in
the water and swimming is
fun!
HOBBIES: reading,
swimming, downhill skiing,
golf, baseball
FAVORITE VACATION
PLACE: Hawaii
FAVORITE SONG: The
Star Spangled Banner
FAVORITE BOOK: All
the books in the Harry
Potter series
FAVORITE MOVIE: All
the Harry Potter movies!
Matthew Driscol
MAKOS
Photos Welcome~~Photo submissions are welcome and appreciated. Contact Kathy Melody at [email protected].
Trick or Treat!
NSAC Board Members ~~• Elise Buie, President ~~ [email protected]
• Terry Peterson, Treasurer ~~ [email protected]
• Jennifer Martini, Secretary ~~ [email protected]
• Kerry Atkinson, Personnel Coordinator ~~ [email protected]
• Greg Loppnow, Safety Officer ~~ [email protected]
• Sue Nygaard, Registrar ~~ [email protected]
• Keath Young, Member at Large ~~ [email protected]
• Miranda Oliver, Member at Large ~~ [email protected]
• Lisa Denning, Member at Large ~~ [email protected]
• Tricia Wallace, Head Coach, Senior & HSM Coach ~ [email protected]
NSAC Coaching Staff ~~• Tricia Wallace, Head Coach, Senior & HSM Coach ~ [email protected]
• Adam Larson, Head Age Group Coach, Gold Coach ~~ [email protected]
• Diana Buck, Masters Coach ~~ [email protected]
• Lauren Peterson, Junior Coach ~~ [email protected]
• Erick Dornseif, Silver & Bronze Coach ~~ [email protected]
• Assistant Coaches: Bethany Carter, Emily Firkus, Angie Irrgang, Belinda LeClair,
Danelle Marsden, Kristen Ostendorf, Katherine Johnson
