Summer
PAC SWIM 2012
Athlete Newsletter
TABLE OF CONTENTS
TABLE OF CONTENTS
TABLE OF CONTENTS
1-Introduction 2- Meet Schedule 3- Meet Schedule 4- Photo Contest 5- Deck Pass 6- Open Water Swimming
7- Diversity Swimming 8- Olympics 9- Ryan Lotche 10- Nutrition 11-Dryland Exercise
12- Top 10 Pump-Up Songs 13- Wordsearch
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Summer
Athlete Newsletter
CONTRIBUTORS This is the first edition of P a c i fi c S w i m m i n g ’s Athlete Newsletter. It is m a d e b y t h e P a c i fi c Swimming Athlete Reps for the athletes, parents, coaches, and members of P a c i fi c S w i m m i n g . Thanks for reading, we hope you enjoy!
Michael Nguyen Diversity Swimming
Natalie Tang The Olympics
Brittney Malick Nutrition
PAC SWIM 2012
Lauren Van De Hey Dryland exercise
Editors
Lucas Lin Ryan Lochte
Cate MacGregor Top 10 pump-up songs
Stephanie Scannell
Maxime Rooney
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MEET SCHEDULE Reno Aquatic’s Club Open (Z4) June 15-17
Napa Valley Swim Team C/B/A+ (Z3) June 16-17
Ukiah Dolphins Age Group Open June 22-24
Bishop Invitational Open (Z4) June 22-24
Orinda Aquatics Senior II T&F June 22-24
Burlingame Aquatic Club C/B/A+ (Z1N) June 22-24
Oakland Undercurrent C/B/A+ (Z2) June 23-24
SUNN Swimming Zone 1South Race to JO’s C/B/A+ (Z1S) June 22-24
Age Group Open June 30-July 1
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MEET SCHEDULE Tahoe Swim Club Open Meet Open (Z4) July 6-8
Westside Aquatics C/B/A+ (Z3) July 6-8 Speedo Championship Series Sectionals
Walnut Creek B/A+ (Z2) July 7-8
July 25-30
Redwood Empire Swim League Champs
Tiger Aquatics Senior II T&F July 13-15
July 27-29
Willits Otters C/B/A+ (Z3) July 28-29
De Anza Aquatics C/B/A+ (Z1N) July 14-15
Far Westerns August 1-5
Adam Szmidt Memorial JO+ T&F July 20-22
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PHOTO CONTEST
Send us your best photograph of a swimmer and it may appear in our next issue! pacificswimmingrep1@gmail.com
Swimming Enters the App World Live Results is great to easily find Web results for swim meets.
Meet Mobile is great because it gives swimmers, coaches and fans access to real-time meet results.
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USA Swimming’s First App: Deck Pass!
Q:! What is Deck Pass? A: Deck Pass is an online platform that tracks swimmers’ times and rewards them with digital incentives. USA Swimming members can track their best times, set goals, check their IMX scores and earn digital patches for their achievements. All swimmers can track their times via the log book and also set personal goals. Deck Pass also allows you to connect with friends and family and you can also share your achievements by connecting your account to Facebook.
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Try something new!
OPEN WATER
Pacific Swimming Open Water Schedule:
Russian River (500M, 1 Mile) July 7
39th Annual Santa Cruz Rough water (1 mile) July 28
SWIMMING
Hot August Chill (500Yds, .5 Mile, 1 mile August 19
Open Water Swimming by: USA Swimming.org Open Water swimming reached a new
Water swimming, either for a new twist on
level of international exposure by becoming an official event! at the 2008 Olympic
training or to take advantage of the expanding competitive opportunities.
Games in Beijing, China.! Open Water swimming presents a unique set of challenges to swimmers.! There are no lane lines, walls, or starting
Take the Challenge!!
blocks! to dictate what it takes to win.! The elements often play a deciding role in determining the winner of an Open! Water event.! The unpredictable conditions also make it possible for women and men to compete along side one another.! Many people are excited to get involved in Open
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Diversity Swimming by: Michael Nguyen There are great swimmers that swam and/or came out of the Bay Area, like Natalie Coughlin and Nathan Adrian. But, what about swimmers who were from the Bay Area that are a race other than! Caucasian? Two examples are Anthony Ervin and Josh Daniels. Some of you know them and some of you don't. But these two swimmers are some of the greatest sprinters of African descent and they are/were based in the Bay Area. Why do we not emphasize publicity towards them? Is it because they have a different heritage or they have a different skin tone? I certainly do not believe so. I believe that they are not emphasized as much in the swimming community because they are not well represented. Swimming is a! Caucasian-dominated sport and because so, potential swimmers of different races tend not to join along. But
PiANKHI GIBSON
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over the years, we have seen multiple great swimmers within the Bay Area come out. Dominic Cathey, an Oaklander and former Cal Swimmer, was the NCS Champion in the 100 Butterfly in 2003; Piankhi Gibson, also an Oaklander and current Auburn Tiger, was the first ever freshman to win the 100 Butterfly at NCS and was the Champion his Junior and Senior year; Maddy Schaefer, hailing from Los Altos and Stanford Cardinal, was a 3 time CCS Champion. These swimmers are not only of color but also swimmers of talent and skill. The Bay Area is home to many diverse races and as one of the best LSCs in the nation, it is important that we encourage African Americans, Asians, Latinos, and people of color to step forward and to try swimming. Who knows, maybe the next Michael Phelps or Ryan Lochte is someone of a darker skin tone.
THE OLYMPICS
By: Natalie Tang
The Olympics by: Natalie Tang As every swimmer must be well aware of by now, summer is almost here – napping after morning practice, baking for hours at long course meets , and actually having time to do things other than swim and sleep (but who wants to do anything other than swim and sleep?) are all fast approaching. But this summer, something else is coming, too – the Olympics! " Sure, we all know that the Olympic Games are the time when world-famous swimmers break out their new suits to shatter world records. But outside of the universe of swimming, what are the Olympics? # Since their birth in 776 B.C., the Olympics have grown from having a few events to featuring twenty-six different sports, from archery to judo to wrestling. In fact, for the first time in history, the Olympic Games include women’s boxing! " T h e o f fi c i a l dates for the Games this
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year are July 27th to August 12th, but the traditions start long before that with the Olympics torch relay. The relay starts May 19th and runs all the way up to the Opening Ceremonies, with about 8,000 people carrying it over 8,000 miles to its final home in London, England. # With the biggest sporting event in the world rapidly approaching, it’s easy to get excited. While not everyone can be an Olympian, everyone can watch the Games! NBC will be broadcasting many of the events on TV this year. And why not step outside of the box and watch somebody who isn’t named Phelps, Lochte, or Hoff? I hear the Marathon is an event you can’t miss – it is two hours long, after all!
What do I eat for a Meet?
NUTRITION
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By: Brittney Malek
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Ryan Lochte
competed in the Charlotte UltraSwim Grand Prix May 11May 13, but did not swim as by: Lucan Lin well as he expected. “I like winning. I mean it didn’t You’ve seen him on the happen, but I had to keep pool deck, on the Pacific rules reminding myself this isn’t the big picture. The big handbook, and on Gillette picture is the trials and the commercials shaving his Olympics. I just have to keep angelic face. Ryan Lochte, focused for that, keep moving who is the current world forward. People won’t record holder in the 200 meter individual medley and a remember this meet. They’ll remember the trials and the recipient of 6 Olympic Olympics.” Although he did medals, is preparing for not excel in the water as he round three in the 2012 Summer Olympics against the normally does, Lochte will be, yet again, one of the most fastest swimmers from dominating swimmers in the around the world. Lochte’s Olympic pool in London. recent successes combined with his passion for swimming “Being an Olympian is such an motivate him to stay ahead of honor because there is nothing greater than the the competition as he trains feeling of representing my hard for the FINA World country on a world stage.” Championships and the Olympics in July. In preparation for the Olympics, Lochte recently
RYAN LOCHTE
Lochte’s Daily Schedule
7.30am: wake up and eat a banana 8-10am: swimming training. Drink 2x Gatorade throughout 10.30am: breakfast: four eggs, three pancakes, bacon, bowl of cereal, orange juice, glass of milk 12.30pm: salad with pulses and grains, chicken sandwich, yogurt, apple 1.45pm: banana 2pm-4pm: swimming training. Drink 2x Gatorade throughout 4.15pm: 2x peanut butter sandwiches 7pm: steak, chips, salad 10.45pm: peanut butter sandwich
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By: Lucas Lin
Cross Training by: Lauren Van De Hay
Then you are going to do 50 crunches to one side and 50 crunches to the other side (this
CROSS TRAIN
side position is easiest to get
Cross training can either
into from the normal crunch
be terrible or awesome
position-- from there you drop
depending on how much you
your bent legs to one side or
put into it, the sets you do, and
the other so one side of you leg
how often you do them. In cross is completely fat on the ground. training you should either work Your back and shoulders all theparts of your body either
remain flat on the ground. DO
at once or break them all down
NOT MOVE YOUR UPPER
individually. This leads to a well BODY!!!) From there, 50 more with your legs up (start in the trained body without one part or another getting an unequal
regular crunch position and lift
about of work. Doing this will
your legs to a 90 degree
make you less sore than if you
position). From there, lift your
focused only on one part for the legs straight up in the air and do 50 more crunches. After entirety of cross training. You will still be sore, don't get me
this, stay  in that position, but
wrong, but you will have an
lift your body up and try to
obtain a dull ache everywhere
reach past your toes 25 times.
rather than an intense ache in
Then (keeping your legs up in
one specific place. Right now, I the air) you are going to do 10 leg drop downs for 10 seconds would like to share with you one of my favorite abb sets!
each. ( a leg drop down is
Again, this should not be used
where you lower your legs from
by itself, but should be slipped
the up position to where they
in with your other cross training almost BUT DO NOT touch the floor and then bring them back or workout routines. First you start with 50 regular crunches
up quickly. You must count
(lying flat on your back with
slowly ad lower your legs and
your knees bent and feet flat on lower your legs with each the ground. Your hands should second until 10 then you bring be behind your head, and you
them back up quickly). After
should come off the ground
this is done, continue with
enough so your shoulder blades are off the ground completely). [12]
your other exercises and make sure to stretch out your stomach after the workout and again after practice. Have fun and good luck!
TOP 10 PUMP UP SONGS by: Cate MacGregor
Whether you wear your headphones right before you step up to the blocks or you and your friends jam out to music in your tent, here are ten songs guaranteed to get you pumped for any race.
#1 It’s my timeFabolus
#6 DynamiteTaio Cruz
http://www.youtube.com/ watch?v=eqlbqIw-v90
#2 Stronger- Kanye West
#7 We Are YoungFun
#3 Stronger- Kelly Clarkson
#8 HolidayGreen Day
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#4 All These Things That I’ve DoneFort Minor
#9 UprisingMuse
#5 Remember the Name- Fort Minor
#10 Your SurrenderNeon Trees
Print out and time yourself finishing this swimming word search!
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