Information on Concussions
Swim Meets 101
Yikes! We signed up for a swim meet, now what?
What do we bring to a meet?
- Team suit, cap, goggles
- 2-3 towels, clothes
- chairs, shade (tent or umbrella if you have one)
- money for concessions/ or food/snacks/drinks
- Sharpie marker (fine tip)
- Team spirit!
When do we arrive?
Swim meets typically last from 6-9 p.m. Warm-ups start @ 5:00 for home meets and 5:30 for away meets. Please plan on arriving at 4:30 for home meets. The team will need to help set up for the meet. Check in immediately upon your arrival at home and away meets with your coach. Attendance is critical! Please be courteous of our guests and park in the lower level parking lot for a home meet.
What if the weather is inclement?
Meets will go forward if there is rain, but, of course, not during a thunder or lightning storm. In accordance with Clinton Swim and Tennis Club pool policy, if the lifeguards see or hear lightning or thunder, they will suspend the meet until at least 20 minutes have passed since the last thunderclap or lightning. It is difficult to reschedule a dual meet, so MVSA teams try to avoid weather cancellations if possible. Therefore, please bring your child to the pool even if the weather is rainy; often, a storm will pass and we can proceed with the meet, even after a late start or a suspension of the races. If we can get through 40 events it is considered a sanctioned meet.
Please check this site for any postings as well as checking your email. We will try to get an email out as soon as we know if the meet has been cancelled due to weather conditions.
How do I know what events my swimmer will be swimming?
You will be able to check this site to get your swimmers events and record them onto a piece of paper for yourself and transfer to your child's arm closer to the meet. We hope to have all meet entries online the night before the meet.
The coaches will also post lists with age range, gender & event(s) on a fence or wall near the area where our team is sitting. Locate your child’s list for their gender and age, i.e. 6 and under boys or 9-10 girls. On that list should be your child’s name, each event number they are entered in, what that event is (freestyle, back stroke, etc.), the heat and the lane number. If you find some of the swimming lingo confusing please refer to the terminology sheet or just ask. There are no dumb questions!
How does my swimmer keep track of their events?
Swimmers typically write their event numbers/heats/lane numbers on their arm with a Sharpie. i.e. # 22 H1 L2 Free
Bring a small pad of paper to list your swimmers events for your own reference.
How does my swimmer know when it is time to swim?
Please listen very carefully to the events being called. If your child is a 10 & Under, they can report to the Bullpen and volunteers will help organize them into the lanes and events in which they will be swimming. It is the responsibility of our 11 & Up swimmers to line up behind the blocks when their event is called.
I volunteered to help but don’t know what to do.
Locate Wendy Short, volunteer coordinator; she will help you get started. If you brought food to donate to concessions, please deliver those items promptly to Teresa Harris, Valorie Johnson or Carrie Peelle.
I want to volunteer at a meet but I don’t know what to sign up for.
Again, locate the volunteer coordinator. There are many things a first time parent can do. Please refer to the home meet worker descriptions online when you sign into the meet. There is something for everyone!
Where are the away meets?
Please print a copy of the away meet directions. Directions are posted on our under the Away Meet Maps Tab on this site. Look for our Barracuda banner upon your arrival. We will sit together as a team.
What happens after the meet?
All swimmers and their parents are expected to help with clean up. Please help get the pool ready for the next business day (move chairs back, pick up trash etc.).
Swimmers and their families will then gather for an After-Meet Social. Gather at Wendy’s after a home meet and Marion’s Pizza in Beavercreek after an away meet. Directions to Marions is also included in the map area.
"It's been told that swimming is a wimp sport, but I don't see it. We don't get timeouts, in the middle of a race we can't stop and catch our breath, we can't roll on our stomachs and lie there, and we can't ask for a substitution. " -Dusty Hicks
Swimming has its own language. The glossary below of some of the terms used may be helpful.
Blocks – The platforms on which the swimmer stands and pushes off to start the race.
Break or Relay False Start – When one swimmer on a relay team leaves the wall or block before the other swimmer in the water touches the wall.
Championships – The MVSA championship meet, held in late July at a university pool
Clerk of Course – An area where swimmers go to be pre-staged for the upcoming event.
Disqualification (D.Q.) – Some infraction of the rules committed by the swimmer. This could be a violation of the rules regarding the start, turn, touch, or stroke. When this occurs, no points are scored and the time is not recorded.
Dual Meet – Swim meet with two teams, held at the Clinton Swim Club pool or at the home pool of the opposing team.
Event – A race classified by the age, stroke and distance (e.g., Boys 13-14 100-meter freestyle).
Exhibition Heat or Exhibition Swimmer –An event or swimmer that does not count toward the total points for the meet.
False Start – When a swimmer leaves the block before the starter has started the race.
Heat – Groups of swimmers all competing in the same event or race, when there are more swimmers for the event than there are anes in the pool. At dual meets, the first heat is the “medal” heat, with later exhibition swimmers in the later heats. At championships, the swimmers with the fastest “seed” times generally swim in the later heats.
I.M. – Individual medley; one swimmer swims one length of the pool in each of the four strokes in this order: 1. butterfly; 2. backstroke; 3. breaststroke; 4. freestyle.
Lane – Specific area to which the swimmer is assigned to swim.
Lane slip – A piece of paper that identifies the swimmer, event, lane, heat and time.
Medley relay – a race in which four swimmers swim 25 or 50 yards each. The first swimmer swims backstroke, the second breaststroke, the third, butterfly and the fourth, freestyle.
Referee – An official who assigns the stroke-and-turn judges to their lanes and arbitrates any questions concerning the judges’ calls.
Runners – Parents who collect lane slips or cards from each lane at the end of a race and run them to the scorer’s table.
Scorer – The parent workers who score the dual meets.
Scoring a Meet – The totaling of points awarded to individuals and teams. Teams are awarded points based on the placement of individuals and relays from the team. The number of points and places awarded varies with each type of meet. In regular season dual meets, first place gets five points, second place gets three points, third place gets one point. Relays are all or nothing – first place gets seven points, second place gets no points.
Seeding – The placement of a swimmer in a heat with he fastest swimmer generally swimming in the last heat toward the center of the pool. In the summer league, this occurs only during the championships.
Split – A segment of time for part of an event or race. Most common on relays where you have four individual times that equal the relay time.
Starter – The person who starts the race with a gun or buzzer. Also determines if there has been a false start and whether to recall such a start.
Stroke and Turn Judges – The officials who see that the swimmer does each stroke and turn properly. If a stroke or turn is improper, these judges will write up a disqualification card and bring the card to the runner or the scorer’s table.
Strokes – The four competitive strokes: butterfly, backstroke, breaststroke and freestyle. Each stroke has a proper execution.
Take your Mark – The command the starter gives the swimmers at the start of each race that tells the swimmer to take his/her starting position.
Timers – Parents who take the times of each swimmer. There is normally one timer per lane using a stopwatch and hand-recording the results. A head timer serves as a back-up for the timers, in case there is a mistake or a malfunction of the timer’s stopwatch.
Warm-ups – The pre-meet swim that allows swimmers to get a feel for the pool and the starting blocks. Warm-ups also enable a swimmer to loosen up and practice events they will swim that day. At dual meets, the home team generally warms up first, then the away team. At championships, warm-up times are assigned to each team.
Seventy-five % of our planet is water....can you swim?
NUTRITION OF THE YOUNG ATHLETE
Nutrition Tips for Young Athletes
From the American Youth Soccer Organization
Nutrition and Performance
It is important that young athletes eat well-balanced meals and remain hydrated in order to achieve optimal health and performance. Bodies need to be fueled by eating proper types of foods, such as 3-5 cups of fruits and veggies a day. Doing so will ensure that young athletes play at their best. The following sites contain nutritional guidelines and food suggestions to help improve your health.
A Few Resources
MyPyramid, Steps to a Healthier You
The MyPyramindplan can help you choose the foods and amounts that are right for you. My Pyramid Tracker provides an assessment of your food intake and physical activity level.
BAM! Body and Mind
The BAM!web site answers your questions on health issues and recommends ways to make your bodies and minds healthier, stronger, and safer.
Parents Magazine has an excellent article, Healthy Snacks From A to Z, which provides you with some healthy snack suggestions.
Heath and Nutrition for Kids
The students of Green Mountain Central Schools in Vermont suggested the Health and Nutrition for Kidspage from CulinarySchools.org, which has some great information about eating right and being healthy.
Fueling the Young Athlete
Nutrition plays a key role in athletic performance. Failure to provide the calories and carbohydrates that young athletes need to fuel their bodies, the fluid to maintain hydration, and the vitamins and minerals to support metabolism and tissue growth and repair will result in poor performance and an increased risk for injury and/or illness. The following nutritional guidelines will ensure that every young athlete is fueled and hydrated for optimal health and performance.
Physically active children and adolescents have calorie requirements that are 12-15 percent greater than those of their sedentary peers. The precise calorie and carbohydrate requirements will vary depending on the type, intensity, frequency and duration of exercise in which they engage.
Carbohydrates provide the primary fuel for exercising muscles. It is essential that young athletes consume lots of complex carbohydrates (i.e., whole grains, fruits and vegetables) on a daily basis. In addition, it is important to ensure that young athletes get the proper amount of carbohydrates before, during and after exercise to support optimal health and performance.
How Much to Eat and When
Make sure your young athletes arrive to practice well-fed. They should eat a well-balanced meal that contains 75-200 grams of carbohydrates, 2-4 hours before the practice session or competition. A snack 30 minutes prior to exercise may also be beneficial, particularly if an athlete was unable to consume an appropriate meal 2-4 hours prior. The snack should contain approximately 20-50 grams of easily digested carbohydrates.
Consuming carbohydrates during exercise may be beneficial if:
The exercise session is more than one hour.
The exercise session is very intense.
The athlete did not eat anything before exercise.
Replacing carbohydrates that were used during exercise within 2 hours of completing the exercise session is essential for speeding recovery and preparing for the next athletic training period. The post-exercise meal should contain approximately 150 -200 grams of carbohydrates.
Keeping Kids Hydrated
A number of factors place young athletes at an increased risk for dehydration and various heat illnesses. First, the higher energy expenditure of young athletes means that they produce more metabolic heat. In addition, young athletes don't sweat as efficiently as older athletes and thus cannot cool their bodies as effectively. Finally, young athletes are not as diligent about drinking fluids and their body core temperature during dehydration tends to increase faster. For these reasons it is essential that young athletes be encouraged to drink frequently even when they are not thirsty.
Research studies have shown that providing a cooled and flavored beverage produces greater fluid consumption among children and helps prevent dehydration. Parents should make sure that athletes arrive at practice sessions, games or competitions fully hydrated. Coaches should enforce drink “pauses” every 15-20 minutes even when athletes do not feel thirsty. Parents, coaches and the athletes themselves should watch for the “warning signs of dehydration:”
Warning Signs of Dehydration
Guidelines for Optimal Hydration
The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration:
Before Exercise:16 - 20 full ounces within the 2 hour period prior to exercise
During Exercise:4 - 6 full ounces
Post Exercise:replace 24 full ounces for every one pound of body weight lost during exercise.
NOTE: Your child has lots of beverage choices, but the best source of hydration is still good old fashioned water. The problem is getting your child to drink that much. If you can couple your hydration and nutrition efforts, eating snacks like bagels, trail mix, dried fruit, or pretzels will stimulate the athletes' thirst and encourage them to drink more. Alternatively, sports drinks like Gatorade are designed to stimulate thirst, so the athlete drinks more.
Pre- and Post-Exercise Snacks for Young Athletes
2-4 hours before exercise
1.Sandwich with lean meat, piece of fruit.
2.Pasta with tomato sauce.
3.Cereal with milk.
4.A bagel with peanut butter and honey, and a piece of fruit.
5.English muffin with honey and low-fat yogurt.
30 minutes before exercise snacks
•Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.
•Honey Pretzel Dipping Sauce: Whisk 1 tbs. of your favorite spicy mustard together with 1 cup honey. Makes enough dip for 8 servings of 20 small pretzel twists.
•Sandwich with 3 ounces lean meat, piece of fruit, pretzels, juice or milk.
•Pasta with tomato sauce, whole grain bread, skim milk.
•Cereal with milk, piece of fruit, toast with honey.
•Bagel with peanut butter and honey, piece of fruit, skim milk.
•3 ounces lean meat, potatoes, cooked veggies, skim milk.
Food & Drink Ideas for the Team Cooler
•Crackers and peanut butter.
•Fresh fruit (e.g., bananas, grapes, apples) or dried fruit.
Healthy Snacks from A to Z
Great snacks for young athletes
From Parents Magazine
You offer fruit. They beg for candy, cookies, chips -- and more candy. What's a health-conscious mom to do? Meet them halfway, with treats that are crunchy, appealing, and that satisfy their "fun" tooth too.
A Almonds are nutritional powerhouses: high in fiber, protein, vitamin E, calcium, riboflavin, copper, zinc, potassium, magnesium, and healthy monounsaturated fat. A small handful (about one ounce) is just the right amount for kids to munch on. (Note: Do not give nuts to children under 3; they can be a choking hazard.)
B Breakfast Bars are, admittedly, not as good for kids as a bowl of fortified cereal with milk is, but they're more portable and fun to eat. Health Valley brand contains 100 percent RDV (recommended daily value) of vitamin E and 25 percent of calcium, and it's low in fat too.
C Cheese is a great source of calcium and protein, and nearly every child loves it. But you already know that. What you may not realize is that low-fat American slices provide a full 25 percent RDV of calcium and five grams of protein. For a clever presentation, cut slices into shapes with assorted cookie cutters.
D Dried Cranberries, a.k.a. Craisins, are a great alternative to raisins. Sweet, tart, and ruby red, one-third cup provides two grams of fiber and 11 percent RDV of vitamin C. For a snack that will give kids energy to burn, mix them with pistachios or peanuts.
E Eggs are more fun when they're painted in rainbow shades. Hard-boil eggs, then peel and place them in a bowl of water tinted with foodcoloring. After ten minutes, remove eggs and store in the refrigerator. Voila -- a high-quality, protein-packed snack your kids will fight over.
F Fruit Rolls are all-time favorites, but they're not all created equal. The best of the batch is Sunkist 100% Fruit Rolls, enriched with vitamin C. They're sweetened with fruit-juice concentrate instead of corn syrup.
G Gogurt is yogurt in a tube, and trust us: The funky packaging will have kids begging for more. One tube contains 10 percent RDV of calcium, and Gogurt has the LAC (live active cultures) seal, an indication that the product contains live, friendly bacteria, to aid digestion.
H Hummus and veggies are a match made in heaven. Kids love dips, and this one, made from pureed chickpeas and sesame seeds, is high in protein (two grams per two-ounce serving), vitamins B6 and C, and potassium. Smooth and mild-tasting, it's great for dunking assorted veggies.
I Ices are an ideal choice- if they're homemade. Pour 100 percent fruit juice into small plastic cups and freeze. (Insert Popsicle sticks before juice freezes completely.) For extra nutrition, drop a whole strawberry into each cup.
J Jelly spread on rice cakes is ho-hum, but a tower of mini rice cakes with jelly in between is an edible construction project -- and a nearly fat-free snack.
K Kosher Pickle Spears wrapped in deli-counter turkey slices make an excellent between-meal treat. An ounce of turkey provides 10 percent RDV of niacin, 7 percent of vitamin B6, and eight grams of protein. Pickles, though high in sodium, are basically fat- and calorie-free and make bland foods (such as turkey) more appealing.
L Low-fat Chocolate Milk isn't news -- but chocolate slushees are! Freeze in ice-cube trays and blend to make a delicious drink that contains 30 percent RDV of calcium, eight grams of protein, and only five grams of fat.
M Multigrain Toaster Waffles are lightly sweet, and some brands contain two grams of fiber per waffle. Spread with Nutella (a chocolate-hazelnut spread found next to the peanut butter in the supermarket) and fold in half for a dessertlike snack that's neat to eat.
N Nibblers are frozen half ears of corn. Kids will get a kick out of them, and they're just the right size for little hands and between-meal appetites. Pop 'em in the microwave to heat.
O Oatmeal Cookies are an excellent treat for your little cookie monsters. Check the health-food section of your supermarket -- not the cookie aisle -- for brands that are low-fat and high-fiber.
P Pizza Rolls are just the ticket when the kids are craving a slice between meals. Pop these bite-size pockets of crispy dough with pizza filling in the microwave and they'll be ready in less than a minute. Totino's brand contains nine grams of protein per serving.
Q Quick Soups in cups are comforting on cold days and come in a wide range of flavors. Seek out lower-sodium, all-natural brands (such as Fantastic, Nile, and Health Valley), which contain fiber. Surprise the kids by floating a few pretzel goldfish on top.
R Rice-and-Marshmallow treats by Hain contain no additives or artificial flavors. They come in two varieties: regular and with chocolate chips.
S Sweet-Potato Chips are a more nutritious alternative to standard chips. Terra Chips are lightly spiced and contain 80 percent RDV of vitamin A and three grams of fiber in a one-ounce serving.
T Tortillas are a Mexican snack food. Soften a small corn or flour tortilla in the microwave, top with shredded cheese, salsa, and a sprinkling of vitamin-E-packed toasted sunflower seeds, and roll tightly.
U Upside-Down Cake is a homey treat and can be made in less than ten minutes. Place one drained pineapple ring in a custard cup. Spread half a blueberry muffin with apple butter or jam and place over fruit; pop in the toaster oven for five minutes. Invert muffins onto plates. The pineapple contains 10 percent RDV of vitamin C, and the muffin provides complex carbs.
V Vegetable Egg Rolls may be unusual, but your kids will love them. Perfect anytime, egg rolls, in the freezer section of the supermarket, are full of veggies. Look for an additive-free brand (such as Health Is Wealth).
W Whole-Wheat English Muffins are a smart switch from the traditional kind. Enriched with minerals, iron, and fiber, they make a perfect snack when toasted and spread with protein-rich peanut butter. Top with a teaspoon of chocolate sprinkles for extra kid appeal.
X X-change a 300-calorie candy bar for a Bananarama: Cut a banana in half, skewer on a Popsicle stick, drizzle with fudge sauce, sprinkle with nuts, and freeze. Half a banana provides 220 milligrams of potassium and 15 percent RDV of vitamin B6.
Y Yummy pudding (chocolate, vanilla, or butterscotch) gets a calcium boost when you add two tablespoons of dry-milk powder to the dry mix before stirring in milk.
Z Zucchini bread may not be loaded with zucchini, but it is a step up from pound cake nutritionwise. Slice thinly, toast, and spread with light cream cheese.