GVAS News October 28, 2009

What a great and exciting last couple of weeks. Training has been awesome, and the racing even better!! Read on to find out about all the action over the last couple of weeks.

Howloween Howl was a a Scream!!

Before recaping on the fun we ALL had on Sunday, I would like to make sure that the driving forces behind the event get a HUGE Thanks!! We could not make these events happen without the tremendous efforts of the parents who volunteer their time. Thanks to all the timers, those taking care of registration, and those responsible for the DELICIOUS breakfast!

The meet was a blast. We had some awesome costumes (Sponge BOB Kev), and some great swims. Also a thanks to Pender Island for their participation in the meet.

Oh...and Sean, we'll have a re-match SOON!


Congratulation to the Jets for their performances at the first winter meet of the season in Nanaimo.

We had a very strong showing of Jets at our season opener meet last weekend. Nice work to Ashley, Gabe, Jenna, Kira, Jessa, and Raymonde! Everyone came away from the meet with at least one best time.


Upcoming Events

Today, Wednesday October 28, Junior Coaching Workshop Naden Pool 4:45 pm

Tuesday November 3, 2009 - Team Meeting With guest Olympic speaker 4:30 -5 pm Juan de Fuca - Wayne Kelly (1984 LA Olympics) will be speaking to us about what it takes to be an Olympian and some of his challenges and experiences. Dont miss it!

Sunday November 8, 2009, Island Swimming 12 and Under Jamboree - Sannich Commonwealth Pool
If interested in competing please e-mail Liz lowe ASAP with entries.

Saturday November 14, 2009, Duncan VIR meet. If interested in competing please e-mail Liz lowe ASAP with entries and to request meet information.

Saturday November 28, 2009, Masters Meet Nanaimo. If interested in competing, please speak to Coach Travis for more details. This is a great opportunity as next year's National Masters Swimming Championships will be in Nanaimo as well (May 2010).

Note from Coach T
What's the point of armswings anyway?

You may wonder why we make you flail about on the pooldeck before each swim practice...It is because we need to warm the body up PROPERLY.

When we do armswings we are actually stretching the muscles around the shoulders.

Stretching?? But I thought stretching was when you dont move and you reach for your toes...

That is stretching too, but that is called static stretching and should NOT be done before a practice.

Hold on!... I'm confused. You want to stretch before a practice, but you dont want to stretch before a practice? How do I know what to do AND when?

Stretching before a practice should be in the DYNAMIC form. That means "stretching with movement" (arm swimgs, leg swings etc.)We do this because we only want the muscles stretched to the length they need to be for swimming and NO LONGER! If you strecth your muscles beyond the length they need to go to swim, you actually make them weaker. Weaker muscles wont be able to support your joints as well...and you might get injured:(

Stretching after a practice should be in the STATIC form "stretching without movement". Here, our goal is to stretch longer, because the more flexible you are the least likely you are to hurt yourself. This is when you would sit down and reach for your toes.

Coach T

GVAS News October 16, 2009

Hi guys,

It's been a great last few weeks of training! Everyone seems to be keeping the effort high and attitude positive as we have begun to have some challenging workouts.
Nice work to everyone who completed the timed 400! The group average was very good and we will be retesting in several weeks with the goal of inproving that group average. I hope everyone has enjoyed their first recovery week of the season and is ready to ramp things up for a few weeks.

News, updates and reminders:

Royals Awards re-cap:

Congratulations to the following award recipients:
Gabe Lowe - Team Leader Award
Kayvon Delarom - Most improved Junior Male
Julianna Macdonald - Most improved Junior Female
Andrew Paone - Most Improved Senior Male
Naomi Roth - Most Improved Senior Female

Sean Hunter - Andrew Paone Memorial Award

Well done to all Royals for an awesome summer of swimming!!

Upcoming Meets and Events:

Nanaimo Invitational Meet (Jets) Saturday October 24, 2009 Meet details:
Warm-up: 9:00 – 9:50 am
Start: 10:00 am
Time out: Approx 3:00pm

Halloween Howl Fun Meet Sunday October 25, 2009 7-9 am JDF. Make sure to e-mail Liz your your entries and breakfast orders ASAP!!

Jr. Coaching Workshop Wednesday October 28, 4:45 - 5:15 pm Naden

Team Meeting and Fun swim Tuesday November 3 4:30 - 6pm. Reminder that the meeting will take place during the Mini's practice time. Mini's will be allowed to swim from 5-6 pm with the Royals.

Saturday mornings oh yeah!!!

I know it's early guys, but having the ENTIRE pool to ourselves (including the WATERSLIDE) is awesome! I really reccommend you try AT LEAST one of these fun morning practices.

Note from Coach T

It's flu season... here are some suggestions to try and help you stay healthy.

As athletes we are more suseptable to getting sick because we work our bodies HARD! You dont just get sick from pathogens (germs) entering your body. You get sick when your immune system is weakened AND you let germs into your body.

How does your immune system get weakened?

Your immune will become weak, as I mentioned from training hard. Immediatly after practice you should try to avoid places that have a greater chance of allowing germs into your body. Public transit, for example, would be a good place to avoid immediatly following a hard workout.

Mal-nutrition will decrease the effectiveness of your immune system also, especially around practices. Make sure to have had a snack within an hour of starting a practice and within an hour after your practice. Hydration also needs to be kept in check. Try to be sipping on a water bottle (or two) throughout the day and make sure to have a water bottle on deck at EVERY practice to keep your immune in the best shape possible.

WASH WASH AND WASH your hands!! Like I said you get sick when your immune system is down AND your let germs into your body. All it could take would be a scratch of the eye or pick of the nose after handling a germy surface (payphone, keyboard, pin pad or even desks at school) and you could be facing the snivells.

Lets stay healthy guys.

Coach T