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ASSISTING YOUR SWIMMER
For you child to have a most rewarding experience in swimming,
it is very important that you be the "best" swimming parent possible. Here are some reminders of what it takes to be an outstanding
swim - parent.
1. Provide firm, positive
support. Each swimmer has a commitment to swimming
whether it is to attend practice two, three, five, six, or nine times per week. Be FIRM with your child in expecting them
to fulfill their commitment to attend practices. Every swimmer has days when they don't feel like getting in the water. However
just as in life, we must fulfill our commitments on both sunny and rainy days. Always be POSITIVE in your support no matter
at what level they participate. Be upbeat in your conversations and stress the enjoyment this sport can provide. Swimming
is a family sport, even if only one member participates competitively. Make your child's swimming part of the fun activities
your family enjoys.
2. Competition should be fun. Try to teach your swimmer to enjoy the thrill and comradery of swim meets, to be
"out there trying hard win or lose". Many rivals become friends through bonds forged in competition. Praise good effort, improved
skills and better times rather than winning or losing. Do your best to not "re-live" your athletic life through your child
since that creates pressure. Every athlete has lost as well as won, been frightened, backed off at times, not lived up to
heroic expectations. Never pressure your swimmer because of your pride.
3. Let
the coach do the coaching. Resist at all costs
the temptation to act as your child's swimming coach. If you are concerned that your swimmer's technique is not up to par,
or he or she needs more training, communicate your concerns to the coach. Your coach is a professional with years of training
in how to develop each individual's potential in the pool. Your good intentions may be at odds with what the coach is trying
to accomplish. This includes extra pushups, situps, weight training, running, etc. at home to build strength. Your coach may
agree with your thoughts, but to do their job effectively he or she needs to be fully informed of everything your swimmer
does.
4. Ask questions. There are many sources of information on a swim team, first and foremost, of course, is your coach. They are there
to answer any and all questions regarding this sport and your swimmer. Experienced parents can also be a good source of information
regarding all the little things that go on around this sport. Be sure to put the same questions to different parents, since
each person's views can be a little different. These various viewpoints will contribute to a well rounded base of information.
Do not be intimidated by your ignorance especially if you are a new swimming parent. Even the old dog can learn new tricks
by inquiring. The only way to gain knowledge and be the "best" is by asking questions.
5. Be involved. Don't be a drop and run parent.
Visit practice occasionally to see what is going on, and observe just how hard swimmers must work to achieve their goals.
Be active within the booster club at a level appropriate to the level of commitment expected from your child. Showing your
commitment to the program through your actions makes a real impact on your child, it shows that you really care through your
actions. Attend parents' meetings as part of your commitment. Not only are the meetings a great way to obtain information
and gain knowledge through asking questions and listening, you get to meet other parents and make new friends.
6. Be aware of the “Aging Up Trap.” Unfortunately, this is an easy one to fall into because swimming competitions, especially early on are generally age
group based. Many parents and swimmers put far too much emphasis on making the most of their last months or year in a particular
age group. This puts undue stress on the swimmer to “maximize” their performance before they change age groups.
This also often leads to a letdown when the swimmer finally does change age groups. Celebrate successes like “A”
times and achievements at certain meets, but try to avoid overdoing it. It is vital to emphasize that swimming is a lifetime
sport, and ultimately age is not a factor in competition at the upper levels of the sport.
YCSC Booster Club Over the years one of the major strengths of YCSC has been parental involvement. When a swimmer joins the team, his
or her parent(s) automatically becomes a member of the YCSC Booster Club. YCSC is a non-profit organization affiliated with
the YMCA Columbia Northwest Family Center. The booster club assists YCSC with swimmer support, awards, and incentive programs,
equipment purchases, special fund raising, and the efficient operation of YCSC. Parents are encouraged to volunteer their
time In fact, without our parents, we will accomplish very little.
BANQUETS
YCSC holds two banquets each year to recognize
the efforts of our swimmers, coaches, and parents during the previous season. The short course banquet is usually held
in April, with the summer season banquet typically scheduled in July. All team members are recognized
at these events.
DISCIPLINE
YCSC would like to be consistent and fair in all dealings of a disciplinary
nature. In order to create an environment conducive to learning and having fun, the following rules and consequences
are established:
* Obey the General Rules and Team Behavior at Meets, and any other rules and regulations established
by the coaches or chaperones. (see Swimmers Page for General Rules and Team Behavior)
CONSEQUENCES
1st Offense:
Warning by the Coach
2nd Offense: Swimmer will be ejected from practice or event.
3rd Offense: Conference with swimmer's
parents
4th Offense: The Head Coach will decide if the swimmer should remain on the team.
DO’S AND DON’TS OF EATING
Do
- eat hot cereals like oatmeal or oat bran
- select whole-grain or high fiber cold cereals
-
eat breads including muffins, biscuits, and bagels
- drink milk (skim or low fat is best)
- choose fruit, including
fresh, canned, and fruit juices
- drink hot beverages such as hot chocolate and hot apple cider
- eat pancakes, waffles,
and french toast
- choose eggs up to two or three times weekly
- choose fat-free toppings like syrups and jams as an
alternative to butter
- pack a lunch when possible
- choose whole grain breads
- choose lean meats like turkey over
salami or bologna
- use mustard and ketchup as condiments
- choose a lean hamburger over hot dogs
- choose a baked
potato over french fries
- eat lots of pasta, but choose tomato sauces rather than cream sauces
- try pizza without
fatty meat toppings
- eat hearty soups and stews
Don't
-eat sausage, ham, or bacon more than once or twice weekly
-opt
for eggs every day -choose sugary children's cereals
-choose fast food breakfast sandwiches and croissants too often
-use
too much margarine or butter
-skip breakfast
-eat fast food meals too frequently
-eat fried foods like fish 'n chips
too often
-overuse condiments like mayonnaise or salad dressings
-eat fatty and salty luncheon meats often
-skip
lunch
-choose prepared salads containing lots of mayonnaise or salad dressing
-skip dinner
A Few Final Thoughts
Swimmers should not feel guilty if they go on an occasional binge
and enjoy their favorite fried foods, ice cream, chocolate, sodas, etc. That is normal and to be expected at the right time
(not the night before the big meet!). Using a little common sense and self-discipline with their diet can help your
swimmer get the maximum return from hard work at practice and give him or her the best chance for success.
This information of nutrition is just a fraction of what is available on this subject. Contact your coach or local public
library if you would like more details on eating to do your very best.
EAR
CARE
Many swimmers
are susceptible to swimmer's ear, a painful bacterial infection of the outer ear region. If your swimmer has had swimmer's
ear in the past, or wishes to prevent its occurrence, try the following preventive measures recommended by Edward J. Drawbaugh,
M.D. They are listed by progressive strength.
1. Simply use a hair dryer to dry the inside of the ear canal.
2.
Using an eye dropper, apply several drops of straight alcohol to each ear. This breaks the surface tension of water in the
ear and helps it to run back out. Also helps to dry up residual water.
3. Using an eye dropper, apply several drops of
a solution of 3/4 alcohol and 1/4 vinegar. The dried vinegar crystals prevent the growth of the swimmer's ear bacteria.
Prescription remedies are also available through your doctor. Do not put alcohol in any ear when a sharp burning pain is subsequent
to application. Any preventive ear program must be done after each time the child swims to be effective.
If your child contracts swimmer's ear, a visit to the doctor is in order. The doctor will usually prescribe antibiotics to
deal with the infection and recommend not swimming for a period of time. There are methods of getting around a swimming prohibition,
contact your coach to stay in shape while you recover from swimmer's ear.
EATING AFTER PRACTICE
Hard training will deplete your muscle glycogen rapidly. In order to recover properly and
promptly from a hard workout, consume up to 100 grams of carbohydrates within 30 minutes of the end of practice. This should
be followed by additional high carbohydrate foods every 2-4 hours thereafter. Paying proper attention to your post-practice
diet can help you bounce back more quickly and allow you to train at a high rate consistently. Examples of meals and snacks
with 100 grams of carbohydrates:
- bagel with one tablespoon of peanut butter, 1 cup of raisins
- 1 cup of hot/cold
cereal, medium apple, 1 cup of orange juice
- baked potato w/chili, cornmeal muffin, tossed salad
- 1 cup of apple juice,
1 large bowl of raisin bran, 1 cup of low fat milk, bran muffin
- turkey sandwich on 2 slices of whole wheat bread, 1 cup
of fruited yogurt, banana, 1 cup of low fat milk
If you are uncomfortable eating immediately
after practice or right before a meet, or eating is not practical, you can substitute a commercial carbohydrate product such
as Exceed or Gatorade.
FLUID REPLACEMENT
Water consumption is essential to a swimmer.
Body temperature increases during exercise and water cools the body. It is very dangerous to limit water intake. During periods
of hot weather and high volume, high intensity training, swimmers need to be even more conscious of their fluid intake. Studies
have shown that sweat water losses of as little as 2% of body weight will result in dehydration and the swimmer's performance
will suffer. The best way to prevent dehydration is to maintain body fluid levels by taking fluids before, during, and after
a workout or race. Listed below are some guidelines a swimmer can follow to prevent dehydration:
- weigh in and weigh
out without clothes before and after exercise
- for every pound lost during exercise, the swimmer should drink two cups
of fluid
- any beverage consumed should be cool (45-55oF)
- drink 2 1/2 cups of water two hours before exercising
-
drink at least one cup of fluid at 10-15 minute intervals during exercise, keep a water bottle by the pool and drink between
major sets.
- never restrict fluids during exercise
- avoid drinking beverages that contain caffeine or alcohol as they
will increase urine output, increasing water loss.
HAIR AND SKIN CARE
Pool chemicals can take their toll on a swimmer’s hair and skin. Allowing pool chemicals to sit on your body for
extended periods of time can be harmful. Your first and best defense is to take a good shampoo and soap shower immediately
after practice. If standard shampoos and soaps are not effective, special products are available on the market to deal
with sensitive individuals. See your coach if you need suggestions of effective hair and skin care treatments.
MEET ENTRY PROCEDURES
The Columbia YMCA Swim Club (YCSC) coaching staff stresses the importance of
good practice habits as well as the importance of hard work. However, the staff encourages that each swimmer participate
in the swim meets on a regular basis. The frequency of competition will increase as the swimmer develops his/her skills
and becomes more dedicated to the sport.
- Meet information will be placed on the bulletin board, in folders, and posted
on the website calendar.
- You will need to return the completed meet form to the Coach.
- The coaching staff will fill
out events and place information in swimmers’ folders.
- For USS meets, the amount owed will be on top of the page.
Make checks payable to YMCA and place in coaches folder.
- For YMCA meets, many times there is NOT an entry form.
Coaches will fill out events and a sign up sheet will be provided for those NOT attending the meet to sign.
- Each swimmer
keeps copy of events entered.
MEET SUCCESS
TIPS FOR PARENTS
Children
depend upon their parents for a variety of things throughout their lives. During swimming competitions there are some very
important things that you can do to help your swimmers do their very best. The following are just a few suggestions:
1.
Provide the proper support. Be someone your swimmer can look to for constant positive support. Whether
the outcome is wonderful or horrible, let your swimmer know that you appreciate their effort. Resist the temptation to give
advice to your child, please let the coach do the coaching. After all, that is what you pay the big bucks for!
2.
Provide good time management. Know what the schedule and meet format is for the weekend! This may sound silly, but you need to know what to expect
going in. Figure commuting time from your home or hotel room so your swimmer can be at the pool 15 minutes before warmups.
Find restaurants that will serve good food fast, especially after late night finals. Eat your main meal after preliminaries
so you can get your swimmer home and into bed as soon as possible after finals. If the hotel has kitchen facilities, utilize
them to save time and allow your swimmer more time to rest and relax.
3. Talk
to the coach if you sense trouble. Coaches are
very busy people at swim meets and may overlook something. Let your coach know if your child is not feeling well, had trouble
sleeping or eating, or is mentally depressed. If you are not pleased with your child's swimming, discuss it with the coach,
not with your swimmer. Remember you are there to provide positive support for your swimmer.
4. Take care of the details.
Let your swimmer concentrate on swimming by being sure that they have the right gear, food, liquids, proper place to rest,
etc. Simply having dry towels and clothes to use at the next swimming session has a calming effect.
SWIM MEET GEAR CHECKLIST FOR PARENTS
(check the Swimmers Page for
a swimmers checklist)
- something to sit on
(chair/cushion)
- several towels
- cash for heat sheet and souvenirs
- reading material
- snacks, drinks, cooler
-
pens, highlighter
- stopwatch (for fun!)
- binoculars
- walkie-talkies
- aspirin/ibuprofen
NUTRITION FOR YOUR SWIMMER
Eating Before, During, and After Competition
The major purpose of the pre-competition diet is to ensure
sufficient energy and fluid for the swimmer. Two to three days before the meet a high carbohydrate diet with plenty of fluids
should be emphasized. Beware of making sudden swings in eating habits, or trying new foods during this period since this may
disrupt your normal digestive rhythms. The day of the competition you should eat a light, high carbohydrate meal three
to four hours before the meet begins. If you are swimming early in the morning this time frame may not be possible, so you
will have to improvise. Experiment with different combinations of foods in the morning before practice or early season meets
when the outcome is not crucial. That way you can figure out which foods you can tolerate when you have to swim, and how soon
before you get in the water you should eat.
During the meet it is OK to snack on light, high
carbohydrate foods. You do not want to eat fatty foods since they tend to sit in your stomach for longer periods of time.
Ideally, your stomach should be empty when you step up on the blocks so your blood supply can be totally devoted to your muscles.
Be sure to drink plenty of non-sugar, non-carbonated fluids, but again not right before you step onto the blocks. Talk to
your coach to plan the proper times to eat and drink during the meet according to your event schedule.
After the meet it is important to eat a high carbohydrate meal as soon as possible after you leave the pool. Your muscles'
stored energy (glycogen) will be depleted from warmup, warmdown, and racing. The sooner you can replace your muscle glycogen
the better you will feel at the next session of the meet or the next day's practice.
SHOULDERS AND KNEES
At times swimmers may suffer from sore muscles or joints from overuse or poor stroke mechanics.
Taking an anti-inflammatory medicines such as aspirin or ibuprofen four times a day at meal time and bed time help the swimmer
to recover quickly. Be aware that some children may be allergic to these medications. You should also utilize ice to help
speed the healing process. You have two options for icing:
1. Ice bag for 20 minutes on the sore area(s).
2. Make
ice cups by placing paper or Styrofoam cups 2/3 full of water in the freezer. To use tear off the top of
the cup and rub
the ice directly on the affected area for 10 minutes. Very effective for deep penetration and relief.
You may want to contact your doctor before undertaking any icing or drug therapy for an injury. Always let your coach know
if you are suffering from sore muscles or joints. Your workout regimen can always be modified to keep you in the water and
let you recover at the same time.
SWIM MEET
CLASSIFICATIONS
Swimming
competitions may be classified by the speed of the swimmers involved or the format of the meet itself. These are some
terms that you should be familiar with.
Short Course - swim meets
are held in pools that are 25 yards or 25 meters long. The short course swimming season is traditionally held from September
through April.
Long Course - swim meets are held in pools that are 50 meters long. The Olympics and National Championships
are always held in long course pools. The long course season is traditionally held from May through August.
In Timed Finals swim meets swimmers are ranked according to their time against all swimmers in their age group in every heat. Athletes
swim each event once during the course of the meet.
Preliminaries
and finals (prelims/finals) type competitions involve
swimming twice in one day in the same event if the swimmer qualifies for finals. Morning preliminaries are held to determine
the top ten, twenty, or thirty swimmers in each event. The swimmers are then reseeded according to their preliminary time
for the evening finals. In ten-lane pools the "championship" heat contains the top ten from the prelims, the "consolation"
heat has the 11th through 20th place swimmers from the prelims, and the "bonus" heat has the 21st through 30th place swimmers
from the morning. Swimmers may not displace a swimmer in a faster heat during the finals even if their time is faster in the
evening.
Masters swim meets are always timed finals. Age groups are broken into five year increments (19-24,
25-29, 30-34, etc.). Relays are both single sex and mixed.
Open swim meets mean swimmers of any speed are eligible to compete. However,
separate award systems may be utilized for swimmers of different speeds.
Time Standards may be employed to define
a swimming competition. In some cases faster swimmers may be excluded from the meet, in other cases slower swimmers may be
excluded. Qualifying times may be derived from the national age group "AA", "A", "BB", "B", time standards, or from formulas
specific to that meet.
Age Group swim meets are specifically defined competition by age. Traditional groupings
include 8 and under, 10 and under, 11-12, 13-14, and 15-18. Age group competition may also be held in "single age" groups,
or "odd age" groups (ie. 10-11, 12-13).
In Senior swim meets swimmers are not grouped by age, therefore a thirteen year
old may compete against a nineteen year old in the same event. In some meets both age group and senior competitions are held
concurrently.
PROGRESSION OF SWIM MEETS
Swimming competitions are scheduled by the South Carolina Local
Swimming Committee (L.S.C.) and USA Swimming (U.S.A.S.) to serve the needs of all swimmers from novice to world class levels.
This is a synopsis of the types of meets available to our swimmers.
Intersquad, Dual or "Specialty" Meets are scheduled occasionally to give some or all members of the team a chance to swim
together against one or more teams. Depending upon the circumstances, scores may or may not be kept. A social event is often
included. Timed finals.
One Day Developmental Meets are sanctioned by the LSC with simultaneous competitions in the upstate
and lowstate. Swimmers age eleven and older swim in the morning session, while ten and unders compete in an afternoon session.
Nine and overs may not swim any event in which they have any current "A" time. They are ranked in "single age" groupings for
awards. Any eight and under swimmer is eligible to swim and each heat is awarded. Timed finals.
Invitationals are held in or out of state
for two to four days of competition. Swimmers may swim in one or more days of the meet. Time standards may be employed to
define the swim meet for slower or faster swimmers. Invitationals may be timed finals, prelims/finals, age group, senior,
or a combination of these classifications.
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