MAGAZINE
STARTING BLOCK
ISSUE NO. 1 SEPTEMBER 2017
BEAT THE HEAT COMMON HEAT RELATED ILLNESS AND HOW TO HELP
IMPROVE CORE STRENGTH BECOME A FASTER SWIMMER BY IMPROVING CORE STRENGTH
NATHAN ADRIAN AN EXCLUSIVE INTERVIEW WITH THE 8-TIME OLYMPIC MEDALIST
TABLE OF CONTENTS
p.5 IMPROVE CORE STRENGTH BECOME A FASTER SWIMMER BY IMPROVING CORE STRENGTH
p.12 NATHAN ADRIAN AN EXCLUSIVE INTERVIEW WITH THE 8-TIME OLYMPIC MEDALIST
P.15 PRODUCT OF THE MONTH
p.16 BEAT THE HEAT COMMON HEAT RELATED ILLNESS AND HOW TO HELP
P.23 TEAM OF THE MONTH
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AND
PRESENT
NATHAN ADRIAN SEPTEMBER 16 10AM - 1PM CONROE ISD NATATORIUM SHENANDOAH, TEXAS Eight-time Olympic medalist Nathan Adrian will be in-store for an appearance meet and greet. Only SPEEDO brand items are available for signing. Swim Shops of the Southwest will have SPEEDO product available for purchase at the shop in the Natatorium.
CLICK HERE to enter the Nathan Adrian Gold Medal Prize Package Sweepstakes!
HOW IMPROVING CORE STRENGTH WILL MAKE YOU A FASTER SWIMMER How Improving Core Strength Will Make You a Faster Swimmer The importance of core strength and proper posture in swimmers has rapidly gained attention in recent years. Your core consists of the muscles that run from your glutes to your upper spine along with your abdominal muscles, and those of the upper and lower back and shoulders. Building core stability helps you engage your whole body while swimming, rather than just using your shoulder muscles. Having a strong core helps you swim faster and straighter. One of the biggest enemies of core strength is bad posture. Improper posture, caused by sitting or sleeping in a hunched or slouched position, can wreak havoc on your core muscles. Office jobs and those that involve sitting for extended periods of time can cause you to develop hunched shoulders and a curved neck. Bad posture results in the shortening of your pectoral muscles
and lengthening of your back muscles. This, in turn, affects your swimming by impairing your catch technique, causing crossovers and even increasing shoulder injuries. Bad posture in the water results in a sloppy technique that often leads to injuries. Many swimmers develop shoulder and knee injuries in their swimming career. A study of both collegiateand master’s-level swimmers showed that 47 percent of collegiate-level swimmers and 48 percent of master’s-level swimmers experienced shoulder pain lasting three or more weeks. This same study listed strengthening of the shoulder muscles as an effective way to reduce fatigue and the occurrence of shoulder injuries.
Knee injuries are the second-most common source of pain in competitive starting block magazine | pg.5
swimmers, with 86 percent of breaststroke swimmers reporting knee pain related to their swim technique. While injuries due to repetition are common for swimmers, injuries caused by recurrence of improper technique are enough to cause damage.
Remembering to sit and stand up straight, and doing exercises to strengthen and stretch the core and shoulder muscles, can keep bad posture from becoming a long-term habit. Strengthening your core not only helps your swimming technique, it also prevents you from getting common swimming injuries of the shoulders and knees. Many swimmers are aware of the importance of building core strength to improve their swimming speed and technique, although they may not be sure how to incorporate it into their workout routine. Fortunately, there are several corebuilding exercises you can do in the pool, on dry land or at the gym, with most requiring little to no equipment. Doing these exercises a few times a week can significantly improve your speed, propulsion and technique while helping you avoid injury. Core Strength to Improve Swimming
Having increased core strength can greatly improve your performance in the water. An engaged core results in more powerful strokes and faster swimming. While coaches used to advise swimmers to swim flat in the water, the best swimmers now swim with their whole body. A full body roll is recommended with rotation of the torso, hips and shoulders. Having a good body roll technique improves your stroke by making it longer and stronger. Some of the other benefits of improving your core strength include: • Helping keep you straight and aligned in the water — Your core is the center of your body and helps keep you stable and balanced. Having straighter posture in the water helps your arm extensions stay straight. This, in turn, decreases the amount of energy expended while swimming.
• Assisting you with pulling, pushing and kicking — Since all your arm and leg movements originate from your core, having a stronger core will help with you both your stroke and pull technique. This can help you gain traction and speed in the water. starting block magazine | pg.6
• Helping you swim faster — When you engage your core muscles while swimming, your body becomes more streamlined. This results in better propulsion through the water and reduces drag.
in improved posture. Working your core helps combat the bad posture that results from sitting and hunching for extended periods of time.
• Helping you avoid knee and shoulder injuries — Bad posture is a common cause of injuries in swimmers. Having a strong core can improve your posture. When your body is aligned, there is less stress on your joints and muscles. Having a more flexible trunk allows your body to easily bend, thus lessening the chance of sustaining injuries. A strong core provides a stable platform for your arm movements, helping you avoid swimmer’s shoulder.
Core exercises for swimmers consist of both water and dry-land exercises. Core activities in the water usually consist of swimming with one arm at a time to develop the core muscles that support your spine and internal organs, as well as visualizing the core areas while strengthening and stretching them. It’s easy to incorporate core exercises into your existing swim workout. Since it’s not always possible to be in the pool, dry-land exercise can be done before, after or in place of a water workout.
• Helping you keep your technique together for longer — Having a strong core will help you keep going when you are fatigued. It also keeps your arms and legs going strong ,which results in more powerful kicks and pulls. For freestyle swimmers, developing core strength makes breathing easier. The benefits of having a strong core even extend outside the water, as you will also see a difference in your other athletic endeavors, such as lifting and running. A strong core also results
Core Exercises for Swimmers
Swimmers benefit from doing core exercises in the water in a few different ways. In-water exercises are excellent for resistance training. Most swimmers find it easier to fully bend and flex while in the water, and since in-water exercises aren’t weight-bearing, there’s little stress on the joints, thus eliminating some of the aches that occur with dry-land exercises. starting block magazine | pg.7
You can do the following exercises that focus on core awareness while swimming: 1. Stretching Your Core — While swimming, visualize a piece of stretchy elastic running from the top of your rib cage to your pelvis. Stretch your rib cage away from your pelvis and imagine pulling the elastic tight. Continue fully stretching as you swim to keep the elastic taut. This engages your core and strengthens your torso and lower core muscles. 2. Squeezing Your Glutes — To strengthen your glutes and develop a more efficient kick, imagine you have a large coin that must stay in place. A light squeeze of your glutes is all you need to engage this area and straighten your body properly. Dry-land exercises for swimmers consist of those that focus on strengthening and stretching the core muscles. The goal is to increase your core’s flexibility, stability and strength to increase control of the pelvis and improve your posture, while also increasing your endurance. There are many dry-land exercises recommended for swimmers, though they may go by different names. Your dry-land training technique will vary according to the type of
swimming you do and your goals, since each exercise targets slightly different muscles and areas of the body. 1. Planks — Planks are the ideal core-strengthening exercise, since they target all the abdominal muscles at the same time. There are many possible variations of planks. However, this is the basic technique: • With your elbows directly under your shoulders, and your feet pressed into the ground, raise yourself up on your forearms. • Be sure to keep your body in a straight line from ankles to shoulders, and don’t allow your back to arch or your bottom to stick up. Squeeze your glutes and abdominal muscles to engage your core and ensure a straight spineline. • Try to hold the position for at least 30 seconds, gradually increasing your time as your ability increases. Be sure to breathe.
2. Scissor Crunches — Scissor crunches strengthen the muscles from your lower back and abdominals down through the glutes and legs. They can help you develop a powerful kick. starting block magazine | pg.8
• Lie on your back and raise your opposite arm and leg off the floor until your hand touches your foot. Your active leg should be raised toward the ceiling while keeping your other leg a few inches off the ground. • Hold the position for 10 to 30 seconds. Repeat with the opposite arm and leg. • Aim for three to five sets on each leg. 3. Russian Twists — Russian twists are particularly beneficial to freestyle swimmers, since they combine the rotation of the upper torso with the stable hip position needed for this kind of swimming. • From a seated position, raise your feet and ankles off the ground, bend your knees and lean back slightly. • Turn your shoulders 45 degrees to one side and touch the floor. • Repeat from side to side with controlled movements, making sure to keep your legs still and balanced. For an added challenge, try this exercise while holding a dumbbell or medicine ball.
4. Hip Bridges — This exercise works your lower abdominal muscles, along
with your hip flexors and hamstrings. You can also add weight to increase resistance. • While lying on your back, put your arms by your side and plant your feet firmly on the floor. • Raise your trunk until your spine is in a straight line. Don’t overextend your spine, as this can cause injury. • Hold the position for three seconds, then slowly bring your trunk back down. 5. Superman/Superman Planks — This exercise helps improve your posture by strengthening your shoulder muscles, glutes and back. Good posture is important for all swimmers to prevent shoulder injuries. • Lie face-down on the ground, with your legs straight out and your arms over your head. • While tightening your abdominals and glutes, lift your left arm while raising your right leg for about three seconds. Alternate with the opposite arm and leg. • Keep your arm and leg movements raised and controlled. • A variation on this exercise is the Superman Plank, which involves similar arm and leg movements while maintaining a push-up position on the toes or knees. • After extending the opposite arm and leg, pull both into the body .
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until your elbow touches your knee • Complete five to 10 reps on each side before switching.
• A variation on this is the V-Sit Kick, where you start kicking your legs out in front of you from a seated position. • Raise your arms over your head in line with your legs and use your core muscles to stay balanced.
6. Flutter Kicks — Flutter kicks work your lower abdominal muscles and legs and simulate the kick used by freestyle and breaststroke swimmers. • Lie on your back with your hands at your sides or supporting your rear end. Your legs should be extended straight out about two to eight inches above the floor. • With legs straight and toes pointed, flutter your legs up and down several inches without touching the floor. • Aim for 30- to 60-second intervals. To increase difficulty, raise your head to look at your toes. 7. V-Sits/V-Sit Kicks —This exercise develops abdominal and lower back strength and helps improve the pull phase of your swim stroke. It is a variation of the flutter kick. • From a sitting position, raise both legs up to a 45-degree angle. • While keeping balanced, raise your arms straight out in front of you and try to reach your knees. • Aim to hold this position for about 10 to 30 seconds, and repeat from a starting position three to five times.
An effective core workout routine not only develops a toned midsection, it also increases the power of your stroke and allows you improve your swim technique continually. Incorporate core exercises into your regular exercise routine several times a week to improve your overall strength and endurance. In addition to the above-mentioned dryland exercises, swimmers can also benefit from taking yoga and Pilates classes to improve both their core strength and breathing technique.
Find All Your Swimming Needs at All American Swim At All American Swim, we have everything you need to help you develop your swim technique. Browse our swim shop to view our extensive selection of starting block magazine | pg.10
swim gear, including training equipment, hand paddles, goggles and kickboards. We have thousands of items in stock, from swimwear and swim fins to training books and videos, to assist in your fitness and swimming endeavors. We’re proud to offer competitive pricing, fast shipping and no-hassle returns.
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BEST WAY TO BUILD ENDURANCE
NATHAN ADRIAN WE SIT DOWN WITH THE EIGHT-TIME OLYMPIC MEDALIST AND FIND OUT WHAT MOTIVATES HIM Starting Block Magazine: How did you begin swimming? Who got you started? Nathan Adrian: I learned to swim
around 2 years old. My parents got me into swimming. SBM: What makes swimming a passion of yours? Why does it stand out? NA: I love swimming because it's something that I have been able to own from a very young age. My success is dependent starting block magazine | pg.12
upon others, (coaches, physical therapists, etc.) however the work that I put in the pool is my own.Â
I enjoy competing. It is what drives me and keeps me excited about practice daily.
SBM: What are some things you are looking forward to in the near future? NA; I am getting married September 2018 so that is very exciting. Â I am also answering these questions at the end of a long time spent away from home so I am excited to get back into my routine.
SBM: Tell me about a time when you were challenged from swimming and you learned a great lesson from it. NA: Anytime you have a bad performance at the end of a long year of training is tough! You put in a massive amount of effort and dedication in hopes that you improve by as little as .01. Sometimes that just doesn't happen but I think that's one of the most valuable life lessons that swimming teaches us. Sometimes it's not going to work out as well as you hoped but you have to keep a good head on your shoulders and figure out how to get better!
SBM: What are some other things that drive you both personally and professionally? NA: I enjoy watching the process of starting something, working at it, and then getting better at that thing. That's what brought me so close to the sport of swimming and I think it will drive me in whatever it is I do after the sport. SBM: What is something you cannot live without, and how does it help push you forward in your career? NA; I think I thrive off of competition and being competitive. It is enjoyable for me to get up on the blocks and see who is the fastest person on that day in that pool! SBM: What is something you get excited to do daily? NA: These answers are probably getting a little redundant butÂ
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SBM: Do you have any nutritional or fitness recommendations for other swimmers? NA; Nothing more than eating relatively healthy. Do your best to have protein in your body at all times and make sure to eat plenty of fruits and veggies. SBM: If you had any advice for aspiring athletes, what would it be? NA: In swimming you need to enjoy the process in order to have any sort of longevity in the sport. Swimming is about 95% nose to the grindstone and living your life more tired than you can imagine, 4% competition/tapering and 1% break. SBM: Where do you see your future going right now, what are your plans? NA: I still enjoy pretty much everything about the sport. I will definitely compete through 2020 and maybe even beyond but for now Tokyo is definitely the goal. Come see Nathan at the Conroe ISD Natatorium in Shenandoah, Texas on September 16 from 10am - 1pm, Presented by Speedo!
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PRODUCT OF THE MONTH SPEEDO SWITCHBLADE FIN
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CLICK HERE FOR MORE DETAILS starting block magazine | pg.15
While relaxing by the pool or at the beach on hot summer days is a must-do summer activity for many, exposure to extreme heat and the sun is dangerous for everyone. Anyone who is exposed to abnormal or prolonged amounts of heat and humidity, without proper fluid intake or relief, is at risk of suffering a heat-related illness. While most of these illnesses are uncomfortable and temporary, more severe cases can result in permanent injury and even death. Knowing how to prevent and treat heat-related illnesses is essential for protecting yourself and your patrons. When the human body is exposed to more heat than it can effectively disperse, it begins to display symptoms ranging from rashes, cramps and dizziness to fainting, coma and even death. When your body can’t cool itself down, your temperature quickly rises, and you can become very ill. Since 31 percent of heat-relatedÂ
deaths are attributed to exposure to excessive natural heat, outdoor pool and beach patrons, and even lifeguards are particularly at risk.
Populations who are most at risk for heat-related illnesses include infants and young children, the elderly and those with certain medical conditions such as heart conditions and high blood pressure. Individuals who are taking medications that affect sweat production are also susceptible, as are those under the influence of drugs and alcohol. People who work and exercise in hot environments are also at risk for suffering from heat-related illnesses. Fortunately, heat-related illnesses can be prevented by taking a few simple precautions. Taking breaks in the shade or indoors, staying hydrated and wearing sunscreen starting block magazine | pg.16
and lightweight clothing are all effective ways to avoid excessive heat exposure. Although not always possible, avoiding the outdoors during the hottest times of the day is another way to prevent heat-related illnesses. For pool and beach patrons and even your fellow lifeguards, knowing how to administer quick treatment and first aid for heatrelated illnesses can mean the difference between life and death. Although not considered heatrelated illnesses, sunburn and heat rashes can be the first signs that a person has had too much heat exposure. Heat cramps, heat exhaustion and heat stroke, are the three stages of heat-related illness, each increasing in severity. Knowing about the different types of heat-related illnesses and their symptoms can help you to recognize them and administer the proper first aid methods quickly. Sunburn While sunburn may not seem like a dangerous thing, it can be the first sign that your body is being exposed to excessive heat and the sun. Sunburn occurs when the skin becomes burned by the sun’s
ultraviolet rays. Sunburn usually heals quickly and without the need for medical assistance. However, more extreme cases may require medical attention. Common symptoms of sunburn include: • Red, painful and incredibly warm skin. • Swelling of the burned area. • Chills, nausea and headaches with more severe sunburns. Sunburn First Aid — there are several treatment methods that you can use to alleviate the pain and discomfort of sunburn. These include: • Staying out of the sun while the sunburn heals. • Applying cool compresses or water to the affected area (not ice). • Applying moisturizing lotion to the sunburned area. Keep cold compresses handy in your first aid kit, along with burn cream. Single use sunscreen packets are also helpful to keep with your gear, in case you notice any patrons who may be in need of sun protection. Have umbrellas available for patron rental or use, in case they need to get out of the sun for a while. While most cases of sunburn don’t require medical attention, certain ones do. Seek medical attention for sunburns that: starting block magazine | pg.17
• Occur in infants under one year old. • Are accompanied by blisters covering over 20 percent of the body. • Are accompanied by a fever. • Are accompanied by severe pain. • Are accompanied by signs of dehydration such as dark or reduced urine, thirst, dry mouth, dizziness and fatigue. Heat Rash Heat rashes affect all populations but are most frequently seen in young children. Heat rashes are caused by excessive sweating during hot and humid weather. Sweat glands become blocked, and the sweat can't reach the skin's surface. Inflammation causes the rash to appear. Heat rashes are sometimes referred to as "prickly heat." Common symptoms of heat rash include: • Small clusters of red pimples, bumps or blisters. • Clusters are mostly found in folds or creases of the skin, the neck and upper chest, in the groin and under the breasts. Heat Rash First Aid — like sunburn, heat rash does not usually require medical treatment. Most simple first aid methods help to alleviate the discomfort quickly. These include:
• Removing the person from the hot and humid conditions and placing them in a cool environment. • Using dusting powder to keep the area dry and avoiding the use of lotions and ointments. Since it’s not always easy to find a cool or shady spot at the beach or pool, having umbrellas or sunshades available for patrons that need to get out of the sun and heat is helpful. Encourage them to stay cool and suggest the use of dusting powder, available in drugstores and most grocery stores, as a treatment. Heat Cramps Heat cramps are the least severe of the three types of heat-related illness. They usually affect people who do strenuous exercise and sweat excessively in hot and humid weather. They occur when the body’s supply of salt and moisture get too low. Heat cramps can also be an early symptom of heat exhaustion and can occur hours after the activity has ended. Symptoms of heat cramps include: • Feeling as if you have pulled your muscles. Heat cramps usually start in the legs. • Painful muscle spasms or pains occurring in the legs, arms, abdomen during strenuous exercise in the heat. • Skin will usually feel cool but starting block magazine | pg.18
sweaty, and the body temperature remains normal. Heat Cramp First Aid- For most cases of heat cramps, medical attention isn’t needed. There are a few simple first aid methods that can alleviate painful heat cramps. These include: • Stopping the activity and resting in a cool, shady place. • Drinking water, fruit juice or sports drinks with electrolytes. • Not continuing the activity for several hours to prevent further cramps or more serious heatrelated illness. • Gently stretching cramped muscles. For patrons suffering from heat cramps, having a cool and shady spot available under a sunshade or umbrella is helpful. Also be sure to have a towel or chair on which they can rest and stretch their muscles. Keeping a supply of drinking water or electrolyte drinks is also helpful to help restore the salt/moisture balance. Remind patrons to properly warm up and cool down when exercising in hot conditions. Seek immediate medical attention if the following heat cramp symptoms are present: • Cramps that don’t subside within an hour. • Heat cramps that occur in individuals with sodium
restrictions or a heart condition. Heat Exhaustion Heat exhaustion is the second stage of heat-related illness. Heat exhaustion occurs when the body’s moisture and salt supplies are depleted through excessive sweating. People with high blood pressure, the elderly and those who work or exercise in extreme heat are most prone to heat exhaustion. If left untreated, heat exhaustion can lead to heat stroke, which can be fatal.
Common symptoms of heat exhaustion include: • Nausea • Profuse sweating • Vomiting • Headache • Fainting • Muscle Cramps • Dizziness • Weakness • Tiredness (they may look like they’re falling asleep) • Clumsiness • Giddiness • Extreme Thirst • Pale, cool and clammy skin • Fast, shallow breathing • Rapid, weak pulse • A fever over 100.4 degrees may be present starting block magazine | pg.19
Heat exhaustion first aid — heat exhaustion requires immediate first aid treatments and may also require emergency medical attention. These include: • Sipping cool, non-alcoholic liquids. • Slipping into more lightweight clothing. • Immediately going into a cool, shady area (Preferably in air conditioning). • Taking a cool shower, bath or sponge bath. • Resting
Keep a close eye on any person who exhibits symptoms of heat exhaustion. If left untreated, heat exhaustion can lead to the more severe heat stroke. Fortunately, there is a 100 percent survival rate for heat exhaustion when quick, effective first aid is administered. If after five to 10 minutes of administering treatment methods the person has not improved, seek emergency medical attention immediately and call 911. Intravenous fluids may be necessary. Having the proper first aid equipment available for cases
of heat exhaustion is essential to administering quick and proper first aid. This includes a sunshade or umbrella for getting the person out of the heat; clean, cool water for sipping and cooling down; and a towel or chair on which they can sit or lay and rest. Be sure to have a clean towel or sponge available to wet the person down if needed. Emergency phones that dial 911 or 0 are helpful to keep at pools so that quick emergency medical attention can be summoned. Heat Stroke Heat stroke is the third and final stage of heat-related illness. It is also the most severe. Heat stroke occurs when the body’s temperature quickly rises and is unable to regulate through sweating. The body’s temperature can quickly rise to over 104 degrees. Knowing the signs of a heat stroke and how to help someone who is having a heat stroke is essential for keeping them alive. Heat stroke can quickly become fatal and requires immediate emergency medical attention. Common symptoms of a heat stroke include: • Warm, dry skin • Rapid pulse • Loss of appetite • Confusion • Agitation • Headache starting block magazine | pg.20
• • • • • • • •
Fatigue Fever over 104 degrees Dizziness Nausea Vomiting Tiredness Loss of consciousness Seizures
Heat stroke first aid — coma, permanent brain damage organ failure and even death can occur if heat stroke is not immediately treated, so it’s essential to call 911 and stay on the line to receive medical advice if needed. It’s essential to have the proper first aid equipment readily available for cases of heat stroke. Since getting the person immediately out of the heat and starting the cooling process dramatically increases the chances of a positive recovery outcome, having clean water, cold packs and a sunshade or umbrella nearby is a must. Be sure to have a clean towel or sponge available for wetting them down. Pocket masks and microshields are important to have in case you need to administer CPR. An oxygen kit is good to have as well. Portable AED units are also available in case of life-threatening cardiac events associated with heat stroke and are ideal for pool or beach situations. • Call 911 immediately. Offer first aid treatment while awaiting
medical personnel. • Immediately get the person into a cool, shady area to rest. • Remove excess clothing and wet the person down with cool water. Fan the skin. • If the person is alert and able to drink, offer cool fluids. • Apply cold packs to armpit and groin area. • Administer CPR if the person stops breathing. Preventing Heat-Related Illness Preventing heat-related illnesses in your pool or beach patrons can be a challenging task due to the vast array of signs and symptoms. There are many prevention tips that you both you and your patrons can follow to help stay “heat safe” while still enjoying the beautiful warm weather. • Pay close attention to babies, young children, the elderly and patrons who are obese or that may have noticeable medical conditions. • Drink plenty of non-alcoholic, noncaffeinated beverages while exercising, sunbathing or engaging in outdoor activities. • Wear lightweight and light colored clothing that fits loosely. • Wetting down with cool water is a great way to prevent becoming overheated. • Warm up and cool down before and after exercising outdoors. • If possible, avoid strenuous exercising or excessive outdoor starting block magazine | pg.21
exposure during the hours of 11 am to 3 pm. If these can’t be avoided, take frequent rest and drink breaks in cool or shady areas. • Wear sunscreen with an SPF of at least 15 or 30, applied at least 30 minutes before sun exposure. Reapply every two hours or sooner if you’ve been sweating or swimming. Wear sunglasses and a hat to get the most sun protection. Use an umbrella to provide shade and relief from the heat. • If you have certain medical conditions or are taking certain medication, consult your doctor about any heat-related precautions that you should take.
At The Lifeguard Store, we have all the supplies you need to keep yourself and your beach or pool patrons safe from the heat. We have thousands of items in stock from water bottles and sunscreen to umbrellas and sunshades. Visit our Rescue Gear page to browse our extensive selection of first aid and rescue gear including first aid kits, AED units, oxygen kits and cold packs. We’re proud to offer competitive pricing, fast shipping and no-hassle returns.
Medications that may increase susceptibility to heat stroke include: • Antibiotics • Laxatives • Allergy medications (antihistamines) • Certain diet pills • Seizure medications • Diuretics • Prescription acne medications • Certain psychiatric medications • Beta-blockers and vasoconstrictors (for heart disease, cholesterol or high blood pressure) • Illegal drugs such as amphetamines
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TEAM OF THE MONTH NASHVILLE AQUATIC CLUB - NASHVILLE, TN SET YOUR SIGHTS ON GOLD
TRADITION, DEDICATION, EXCELLENCE!
NAC is a year round competitive swim program that has been operating in the Middle Tennessee area since 1975. NAC operates out of the Centennial Sportsplex in Midtown – Nashville, TN.  The team is comprised of a lesson program, a precompetitive group, and seven competitive practice groups ranging from beginner swimmers to national qualifiers.
The Nashville Aquatic Club aims to give each of our athletes the opportunity to go as far in the sport of competitive swimming as their talent and desire will allow. Through swimming, we aim to develop physical fitness, self-discipline, and self-esteem in our athletes so that they may reach their full physical and mental development.
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COACHING STAFF JOHN MORSE - Head Coach DOUG WHARAM - Associate Head Coach SARAH PETERSON - Age Group Coordinator JESSICA RALSTON - Developmental Coordinator ASHLEY ANN WHITNEY - Masters/Triathalon Coordinator MARGY CRAMER - Red Group Coach RACHEL DEUTSCH - Age Group Coach JAMES T. LOVELESS - Age Group Coach ALEX PIERCE - Age Group Coach NEAL RUSHING - Senior Assistant Coach CLARISSA WENTWORTH - Age Group Coach
HIGHLIGHTS WINNER - Southeastern Swimming Long Course Championship TWO National Championships at US Open TWO Silver Medalists at FINA World Junior Championships
UPCOMING EVENTS September 5 - Fall PreComp September 23 - Fall Face Off Meet - Hosted October 5 - Intro to Freestyle Clinic October 14 - October Open - Hosted November 4- 5 - NSC Invite - Away November 12 - NAS Masters: Start Clinic November 12 - NAC Masters: Turn Clinic December 1-3 - Music City Invite - Hosted December 6-10 - Junior Nationals - Away December 9 - 8 & Under Rock n' Races - Hosted
CONNECT WITH NAC!
www.SwimNAC.com
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CON NECT www.TheLifeguardStore.com
www.AllAmericanSwim.com
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