If you were a vegetable which would you be?
- Corn

How old are you? Birthday?
- 15 years old (April 3rd, 2003)

What do you want to be when you grow up?
- Be involved in law enforcement

Why do you like swimming?
- Great way to stay fit and it's fun!

Favorite thing about Sharks Swim Club?
- Really great program and easy way to make friends

Favorite Candy?
- Milky way

August 2nd - 5th

Adrian Stepien - August 5th, 2001

Christian Mammoser - August 11th, 2003

Natalia Potoczny - August 31st, 2010

Future & Zone Championships:

- Local Swimming Committee (LSC) is the local level of USA Swimming. Each LSC is a separate entity, with each being an individual member of USA Swimming, although all act on behalf of USA Swimming on the local level.

- A survey, conducted for the Red Cross, found that while 80 percent of Americans said they could swim, only 56 percent of the self-described swimmers can perform all five of the basic skills that could save their life in the water.

Happy Birthday!

Swim Facts

Upcoming Swim Meets

Sharks Events: August

Swimmer Spotlight: Jacob, Munyon-Rocuant


 In the Gym with Coach Dave

Favorite thing to do?
- Swimming and sleeping

What is something Coach Kamil always says?
- "Go!"

If you were President for a week, what would you do?
-Help and feed the homeless

What kind of magical powers would you like to have?

- Time travel

Which food could you eat everyday?
- Pierogi's




Swimmer Spotlight: Jakub, Galaczynski

(312) 800-3014

August 13th

Hello everyone,

Today we’ll be looking into hydrating tips and anything that can replenish what the body needs once

a summer workout is over.

Let’s cut to the chase and just deliver the necessary information immediately to prevent dehydration,

fatigue, cramps, and loss on concentration. After each swim workout the body, according to a scale, will

lose about 2 lbs. of body mass per hour. And, you’ll need to drink about 20oz of fluids to recover from that

loss. Typically, if you are hydrating during a workout, that will leave you with having to drink about the size of a

2oz bottle of Gatorade entirely. Although this amount may not completely refuel what your body lost, it will suffice

in preventing the above side effects.

Hydration comes from not only drinking water, but also drinking juices and sports drinks containing potassium, sodium, and carbohydrates. Foods that also assist in hydration include various fruits and balanced meals. You can combat how terrible you might feel after giving it your all at practice by being aware of what to put into your body within an hour of finishing your workout.

Measuring how you are hydrating is equally important. In the water you can’t tell how much you are sweating, but you can tell what your energy levels are, thought clarity, heart rate, and how clear fluids are coming out when you take bathroom break. If you feel yourself cramping up and constantly needing to stretch as we start our workouts, this is a good sign to start bringing in a water bottle. 

Hopefully these tips will keep you up and running!

Thanks for reading up,

Coach Dave

Poolside with Coach Kamil



Hello, everyone!

This month I would like to focus on off season training and overall approach on focusing for the

next season. As most Spring/Summer seasons, this one flew by real quick and we are now officially

in our off season. As a club, we had another great season and the recovery of the season is just as

important as the upcoming season itself. Most swimmers will take some time off from overall swim

and dryland practices and some do need this time to “recharge" their batteries or "refocus" on the

upcoming Fall/Winter season.

Below is a great article from www.swimmingworldmagazine.com on how some athletes decide to recover from a swimming season. Either of the four topics discussed is a positive way to “recharge" those batteries. If your child is having difficulty adjusting from one season to another, try one of the four ways mentioned below. If you still feel your swimmer needs guidance on how to recover from a season, don’t hesitate to contact me and I will do my best to provide the best option for them.

4 Ways to Make the Most of Off-Season Training

By Brian Honicky, Swimming World College Intern

The late spring and early summer months are an interesting time for college and club swimmers alike. Peak competition season has likely passed, and swimmers are often left in a sort of limbo off-season period for at least a few weeks to even several months. This can be an amazing time of much deserved rest and relaxation, but if taken advantage of can also give a great head start to someone looking to get an extra edge on their skills and training.

Here are some tips on how to make the most of this time of the year that can become a pivotal phase of training.

1. Take a Break

First and foremost, I am a firm believer in the importance of letting your body rest. Coming directly out of season, you’ve most likely been training non-stop for a championship meet, and your body and mind have both been considerably broken down. As long as you don’t have any major competitions coming up, it’s important to take at least a week out of the water to let yourself reflect on your season and get a break from the exhaustion of the demanding training season that you’ve been keeping up with for so many months.

As swimmers we tend to spend too much time thinking about our sport. Being preoccupied with training, practices, and meets can take a serious toll on an athlete. Take some time for yourself to relax and get your mind off of the sport. Focus on school work, hobbies, or family, and you will feel much more refreshed and ready to get back in the water when the right time comes.

2. Hit Reset

When you are ready to get back in the water, whether on your own or in a team setting, the off season is a perfect time to get back to the basics of swimming. Forget for a while about the results of your previous season and take the time to really focus on rebuilding your stroke technique from the ground up. If you’re working with a coach, ask as many questions as you can about stroke technicalities. Count your strokes, use equipment, or ask a friend to film your swims so that you can really see what areas may need the most improvement.

This is the perfect time to start off on a completely blank page, and to start doing the little things correctly from day one. Practice a stroke that you don’t normally focus on!  You have to be willing to make changes, sometimes fairly significant ones, if you want to be able to improve. Your times won’t drop if you aren’t willing to do anything different, so now is the time to start implementing those changes. If you take the time to put serious thought into your off season swimming, it can make all the difference when you get back into serious training. You won’t have to think about your technique at all if you have already perfected it, so take the time to make the most out of the more relaxed training sessions that you have.

3. Switch It Up

The traditional practice schedule with dryland workouts or lifting can tend to get monotonous throughout the regular season. It can be very beneficial to try out some different ways to stay in shape during off-season or spring training. Getting a break from staring at the black line at the bottom of the pool is exactly what some people need to clear their head for a fresh start.

Try things that will be beneficial to your swimming, but that don’t require you to do endless laps on a daily basis. Going for long runs outside can be great for cardio workouts and a change of scenery. You could also take the time to focus on strength training and flexibility by doing yoga or more traditional dryland workout sets. For sprinters, the off season can be crucial to get more time in the weight room to work on lifting and bulking up in order to really get a head start on building muscle and giving yourself more power that will go a long way when it comes time to race. Get creative with the different ways that you like to stay in shape!

4. Train with Others

It can be incredibly tempting to spend most of your free off-season time completely away from any sort of gym or a pool. If you find the couch or your bed calling your name more often than not during the week, a great solution can be to find a training partner or group. If your team offers spring training practices or workout options, take advantage of them.

Being with a group of other swimmers in the same situation as you, also looking to make the most out of their off season can be a great motivator. If not, reach out to a friend or a teammate who is close by who you think would be a good partner! If both of you decide to invest your time into making yourselves better, you will be able to hold each other accountable for getting in the pool or the weight room much more effectively than if you try on your own. There will be days where your motivation to get out of the house and train will be low, but if you have someone to do it with it will make it much easier.

Those are just a few basic tips on how to start making the most of the off-season! If you follow a few of these steps, your preparation will absolutely pay off when the time comes to get racing. Don’t be too hard on yourself if you find yourself skipping a day here and there – you’ve been training hard for an entire season and taking a break every once and a while is definitely not a bad thing.

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

How old are you? Birthday?
- 14 years old (March 18th, 2004)

What do you want to be when you grow up?
- An architect

Why do you like swimming?
- It relaxes you and it's a fun sport

Favorite thing about Sharks Swim Club?
- The parties and the club banquet

Favorite Candy?
- Snickers




New Practice Schedule!

July 30th - August 12th

Favorite thing to do?
- Play baseball

What is something Coach Kamil always says?
- "Go!"

If you were President for a week, what would you do?
- Help out as many people as I can

What kind of magical powers would you like to have?
- Invisibilty

Which food could you eat everyday?
- Bacon

Sharks Swim Club