GVAS

GVAS Newsletter Tuesday June 23,
2009
www.gvasnews.blogspot.com

“Can you pass the iced tea?…..Please!

Well, summer is officially here according to the new GVAS summer schedule. Things have been in full swing since Monday and have started out really well. I hope to carry the momentum right into Provincials. Read who and what has made the newsletter this week.

Congratulations:

We’ve had two great meets since you read the last newsletter. We had 9 Royals endure the weekend at the Courtney Meet. Despite the frigid and damp conditions on the Saturday our team still represented the Royals name well. Congrats to Daniel, Victor, Jenna, Kira, Sean, Ashley, Nicole, Andrew, and Gabe.

Congrats to Nicole (her first meet) and Sean for receiving the best time kickboards from that meet.

We also had a great meet in Nanaimo this last weekend. Congrats to all who competed. Ashley, Nicole, Emily, Andrew, Sean, Josh, and Gabe. Everyone set at least one Best time.

A special congrats to Ashley Bingham for setting a new Meet Record for her 200 IM.

Well done to Josh and Emily (her first meet) for getting the Best Time kickboards from this meet.


Swim – a – thon Recap:

We had a very successful swim a thon this year. Thanks to all who collected pledges and a special thanks to all parents who helped out with the timing and counting.

A special thank-you should go out to Marilyn Bell. Marilyn, one of our Masters was our top fundraiser. She raised $540 to help the team. Thanks Marilyn!!

Summer schedule:

Please take a moment to familiarize yourself with the new Royals schedule for the remainder of the summer. The schedule is posted on the bulletin board.

Royals T-shirts

We are putting the finishing touches on our club t-shirts for this year. We hope to have them ready for Regionals. If you are interested in ordering a club t-shirt, please see Travis or Sharon.

Up - coming events and activities:

Tuesday July 14 / 2009 – Club scavenger hunt 3:30 –4:30 as part of pre-practice dryland.

Thetis Lake Open Water Swim July 26, 2009. Please see Travis or Sharon for more details

Campbell River Summer Meet July 25, 26 2009. Please submit entries to Liz Lowe by Sunday July 18 at the latest. This is a great meet. The best part of this meet is the Saturday air band contest. Get your ideas going and let Travis or Sharon Know of them.

Note from Coach T – “The importance of recovery”

If you train, train, train until you can’t train anymore you will actually see your overall fitness and strength decrease. It’s not the training that makes you fitter and stronger, it’s the recovery you take on the other side of your training. You train to impose a demand on your body and break it down. Your body then responds to this demand and rebuilds itself stronger in hopes of being better suited for future demands imposed. Little does it know that Coch T and Coach S are going to impose even more demands for it to cope with it.

If you don’t follow some very easy steps to help your body recovery, it will just be continually broken down and NEVER get any stronger.

There are three essential aspects to recovery, SLEEP, NUTRITION and HYDRATION.

After hard workouts or meets it is very important to get adequate sleep. I recommend a minimum of 8 hours.

Don’t forget about your window of opportunity. Within one hour of a hard workout make sure you are getting some food in you.

Water is the most important thing you can put in your body. It is your natural coolant, oil and fuel addative. Water bottles should ALWYS be on deck, and you should be having at least 750 ml of fluid after each hard workout.

If you have had a hard workout or meet and you are not able to meet these three basic necessities of recovery, you should not be attending the next workout. You will just break your body down even more.



Happy Laps everyone!!

Coach T.