CWAC - September 13th

If you were a vegetable which would you be?
- A Carrot

How old are you? Birthday?
- 8 years old (December 22nd, 2009)

What do you want to be when you grow up?
- A Olympic Swimmer

Why do you like swimming?
- I like to be in the water and I like the challenge


Favorite thing about Sharks Swim Club?
- That we have an indoor pool so I can swim all year long.

Favorite Candy?
- M & M's

CWAC Howloween Invitational

Swim Meet @ UIC

September 21st

Alana Schimmel - September 12, 2010

Jakub Kowalik - September 17, 2003

John Allison - September 20, 2005

Rheanna Rojas - September 21, 2005

Taylor Bello - September 25, 2003

Alexander Castillo - September 25, 2002

Giovanni Rodriguez - September 28, 2009

Favorite thing to do?
- Play Baseball

What is something Coach Kamil always says?
- Breathe better

If you were President for a week, what would you do?
-I would ban school

What kind of magical powers would you like to have?

- I would like to have fire power


Which food could you eat everyday?
- Candy

LABOR

If you were a vegetable which would you be?
- A cucumber

How old are you? Birthday?
- 10 years old (January 17th, 2007)

What do you want to be when you grow up?
- A professional baseball player for the Cubs or the Blue Jays

Why do you like swimming?
- I like to get wet and play in the water

Favorite thing about Sharks Swim Club?
- That the water is warm

Favorite Candy?
- All candy

HAPPY

- The Greeks did not include swimming in the ancient Olympic games, but did practice the sport, often building swimming pools as part of their baths.

- Swimming at the Olympics has changed a lot since 1896, where there were just four men's races, all held in the Mediterranean Sea.

- The world's largest pool, according to the Guinness World Records, was built in Algarrobo, Chile in December 2006 - The Alfonso del Mar Seawater Pool is 1013 meters long.

- Australia builds more domestic swimming pools (per capita) than any other country in the world.

In the Gym with Coach Dave

Happy Birthday!

Swim Facts

Upcoming Swim Meets

Sharks Events: September

Swimmer Spotlight: Aubrey Steelman

 October 21st-22nd

                                                                                    

                                                     
                                                        During practice, the pool deck is covered with kick-boards, fins, workouts,

                                                        goggles, and my personal favorite – water bottles! Glad to see everyone is

                                                        trying to stay hydrated during their training! Perhaps the most common thirst

                                                        quencher I see on deck is Gatorade. Believe it or not, there’s an actual way to

consume this drink properly, so I thought it would be a good idea to provide a few facts you should know.

When you exercise, sweat causes you to lose minerals from your body such as sodium and potassium.  It’s important to understand and be aware of this, as you need to maintain normal blood pressure to support muscle function and reduce muscle fatigue. Everything you put yourself through during practice goes through a system. As a rule of thumb, you don’t need Gatorade when only exercising an hour or less. Gatorade should be a source of hydrating yourself when you work out beyond that.  As you sweat more, you lose more. And as you lose more; your body will ultimately drop below a normal level of regulation. If you want to stay focused, and energized you have to replace what you lose.

I have seen tiny 12oz bottles, 20oz, 32oz, and even 64oz bottles at practice. Anything over 20oz is unnecessary and excessive. You should even water down the smaller bottles if that’s all you have to drink. There are a few reasons for this highlighted below.

Calories serve as units of energy, and each calorie in every Gatorade you drink can contribute to refueling or the exact opposite: hyperactivity/energy crash. Trust me; you will get enough carbohydrates, potassium, and calcium to keep going if you just water down every 4 ounces of Gatorade with 1 ounce of water. You will also reduce the effects of food dyes, sugar, and any of the other 5 artificial ingredients (2 not found on the nutritional value label thanks to FDA regulations). 

Start drinking your Gatorade towards your 90-minute mark of practice; for example, after dryland and 40 minutes into your swim.  Drink Gatorade when you wake up in the middle of the night, thirsty and recovering from training - it’s better than a glass of water! Gatorade also reduces fever and calms overactive sweating.

Chill and water down your Gatorade for best results. I hope this helps and please feel free to stop me on deck

to chat a bit more on the topic if you’d like! I’m happy to answer any questions you might have as I provided

various theories used during my studies. 

Thanks!

Coach Dave

September 4th

Poolside with Coach Kamil

SWIM

S H A R K S

REMINDER:

Resurrection HS Swim Meet

Alternate Schedule Dates:

Swim Meet Entries Due:

PARENT MEETING:

(312) 800-3014

DAY!

REMINDER:

NO PRACTICE!

Swimmer Spotlight: Nate Spillman

 September 6th

 September 12th


Favorite thing to do?
- Swim

What is something Coach Kamil always says?
- A lot of things

If you were President for a week, what would you do?
- I would make a Olympic competition for kids

What kind of magical powers would you like to have?
- I would like to breathe under-water


What is something Coach Kamil

always says?
- Cheese


CLUB


Hello Everyone!

 

Welcome to the 2017-18 Fall/Winter Season! I am extremely excited about this upcoming season for all the swimmers, coaches and parents involved. We have continuously grown throughout the growth of the Sharks Swim Club Family, but strongly believe this will be our best year to date. Bellow (Provided by Swimming World Magazine) are Five goals for swimmers to use in order to be more successful this season:

1. Complete ____ Consecutive Pull-ups

Pull-ups are a great strength builder and an excellent test of your strength to bodyweight ratio. Anyone can learn how to do a pull-up. With proper technique and steady progression from assisted pull-ups to regular ones, swimmers can build upper body and core strength that translates well to every stroke. Set whatever goal number of pull-ups you want to complete now, and include pull-ups in your strength training a couple times a week to reach your goal by the end of summer.

2. Add 1 Hour of Sleep

Whether it’s in the form of a nap, two naps, or more nighttime shut-eye, an extra hour of rest can make a huge difference in your energy levels. No matter your sleep habits, all swimmers need to make up the sleep debt they accrue from swim practices. Start small with an extra 30-minutes somewhere in your day or night, and steadily incorporate more rest into your training regimen. Your perceived exertion will decrease while your alertness, speed, and power reach new highs in practices and meets!

3. Pick an Area to Become More Flexible In

All too often, athletes are told to work on their flexibility and take ownership of their stretching. With busy training schedules, this total body bending lasts for a week or two before athletes invariably drop off their stretching routines. Instead, pick one target area you’d like to become more flexible in and focus on improving it every day. It’s easier to take one part of the flexibility challenge at a time. If you’re particularly tight somewhere, such as the hamstrings, hip flexors, or gluts, use this season to improve range of motion in that space. Focus your stretching on that body area and establish a baseline so you can compare your stretches from week to week. With greater range of motion come greater athleticism and a reduced risk of injury.

4. Add a New Vegetable to Your Diet

Along the same vein as the flexibility issue, athletes already have heard how balanced their nutrition needs to be. If you already eat lots of fruits and veggies, here’s to you. If you struggle with good nutrition mid-season, try adding a new vegetable to your diet that you normally don’t eat. Chances are you’ll have a lot of new vegetables to choose from, but by focusing on adding just one (or two), you can increase your veggie intake in a habit-forming way. Nutrient and fiber-rich veggies can help fill you up in place of less healthy options, and let’s be honest—it’s easier to add a healthy habit than take a bad one away, so hopefully those extra veggies really will make you too full for your sweet tooth to take hold. A progressive increase in your veggie intake from now until August can alter large factors in your performance such as your mood, energy levels (perceived and real), metabolism, strength to bodyweight ratio, and more.

5. Log Your Training

Swimmers are goal-oriented and disciplined, and they put in the training hours to prove it. In fact, they put in so many hours of practice that it’s easy to forget the details of their progress. Log your training in a small book so you can keep track of the performance gains you make in practice. You can include anything you like, but a great place to start is by writing down any best times on repeated sets or in-practice races. Include new standards accomplished such as making a faster interval, perfecting a new technique on a dive, or adding an extra kick underwater. These moments contribute to your total training effort this season, and they help you stay detail-oriented in the midst of tough practices.

Use these smaller tasks in your training this season to stay on point with your larger goals. More importantly,

have fun with the challenges you set for yourself and you will be on your way to a very successful summer of racing.


Sharks Swim Club