GRANBURY SEALS SWIM TEAM

S.E.A.L.S NEWS SPLASH
MEET INFORMATION Attached One of the Coaches or Stacie will lead the caravan meeting at Acton Baptist Church on Hwy 167 in Acton. We will be leaving at 6:00 AM. Warm-ups begin at 7:00 AM. Meet begins at 8:00 AM.
The SEALS are celebrating our 5th year of living in 21 century and communicating on -line. We provide the newsletter, meet information, entries & results on-line. This not only saves trees, it helps our budget. The SEALS run on a very tight budget and we are always trying to improve our processes. We realize not everyone is on-line, and we will have hard copy newsletters for those individuals. Please add our website to your favorites list: Sealsswimteam.org. The weekly newsletters will be posted here, as well as maps to the circuit meets, meet results, and other pertinent swimming info.
We’ve had a great week and a half practice! We have a lot of new swimmers this year, and that makes for a fun and exciting season. We also want to say WELCOME BACK to our returnees.
Just a reminder… All fees and forms are due. Anyone who has not completed the paperwork will not be able to swim on Saturday.
Swimsuits:
JoLynn Decker, "the swimsuit lady" spoke with our vendor and was told the suits would be in this week. Watch the communication board outside for the BIG Arrival
SAFETY:
In order to provide a safe environment for our swimmers and their family, we have developed a system of whistles to clear the pool in case of emergency. One whistle indicates inclement weather; please proceed calmly and quickly to the overhang by the concession stand. Three whistle bursts please proceed calmly to the bleachers.
PARENTS: We ask that you remind your children to wait inside the pool area (fenced area) to be picked up, and please come inside the fence to get them. We want to keep the kids safe, and if they sit outside the pool area, coaches or parent volunteers cannot see them. We appreciate your understanding that the safety of the children is a high priority.
Event Sign-up’s:
Sign-ups will be done every Monday & Tuesday. Pink & Blue sheets will be posted on the lockers each week. Swimmers are listed alphabetical. (Girls on Pink / Boys on Blue). Please (x) your event or tell us you will not be attending the meet. Swimmers can mark 3 individual events. If they want to do a relay, circle the individual event they will give up to swim a relay. You must be willing to stay until the end of the meet to do a free relay.
NEW SWIMMERS: Please keep this newsletter for the season. It contains valuable information you can refer back to during the season.
FLUIDS:
Even though you are surrounded by water, you can still become dehydrated, especially during hot weather or stuffy indoor pools. Dehydration of as little as two percent of body weight can hurt your performance. Unfortunately, thirst is not a good indicator of how much fluid a swimmer needs. To prevent dehydration, you must drink plenty of fluids before, during, and after a workout or competition. Research has shown that consuming carbohydrates along with fluids can help maintain performance during training sessions. A properly formulated sports drink provides fluids and will be a more convenient way of getting carbohydrates without eating solid foods. Here are some hydration tips:
 Weigh in before and after training and drink at least two cups of fluid for every pound of weight lost.
 Keep a fluid bottle by the side of the pool when working out and drink between repeats and sets.
 Choose sports drinks like Gatorade that tastes good, stimulates fluid absorption in the body, maintains proper fluid balance in the body and provides energy to working muscles.
 Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.
STANDARD MEET INFORMATION: (New swimmers: keep this handy)
SWIMMERS AND PARENTS are expected to conduct themselves respectfully at all times, especially during meets. The SEALS take great pride in its high level of good sportsmanship. Swimmers should sit together at meets. Please respect the property of others and clean up your area before leaving. Some parents have canopies, which will be set up close to each other to define an area. If you have any questions during a meet, please feel free to ask one of the parent volunteers. If it is necessary, they will get the coach. Please do NOT direct your questions to meet officials.
Once relays are made, we will send out the entry list via e-mail. It is suggested that swimmers write their event numbers on the back of their hands in ink before the meet begins so they will know their event numbers. This helps them to take the responsibility of recognizing their own events. Please do NOT ask the coaches for event numbers. We will have parent volunteers at the meets for those who do not have internet or need help. It is important to listen carefully for your event numbers and report immediately to the ready bench when called. Coach Janet will have a brief meeting before the meet begins.
WHAT TO TAKE TO SWIM MEETS:
1. Lawn chairs, sun screen, umbrellas/canopies/small tents
2. Sleeping bags or picnic blankets
3. Towels (minimum of two) or chamois
4. Goggles and swim cap
5. T-shirt and shorts to protect swim suits from excessive wear
6. Quiet games such as cards, board games and small electronic games. Radios and tape players without earphones are discouraged.
7. Books, magazines, newspaper
A snack bar or concession stand is usually available at each swim meet. However, you may want to bring your own drinks, snacks, etc. Feel free to bring your own lunch if you desire.
FOOD:
The best plan is to eat foods that contain lots of carbohydrates, low to moderate amounts of protein, and even less fat. Keep in mind the following guidelines:
 High-fat and high protein foods take longer to digest than carbohydrate foods and if eaten a few hours before exercising, can contribute to indigestion, nausea and vomiting.
 To have a relatively empty stomach while exercising or competing, you should eat no sooner than 1 to four hours before practice or competition.
 Eating sugary foods such as candy and honey right before you swim does not provide quick energy.
EATING BEFORE COMPETITION:
1-2 Hours Before:
 · Fruit or vegetable juice
 · Fresh Fruit
2-3 Hours Before:
 Fruit or vegetable juice
 Fresh Fruit
 Breads, bagels, English muffins (No margarine or cream cheese)

3-4 Hours Before:
 Fruit or vegetable juice
 Fresh Fruit
 Breads, bagels, English muffins (No margarine or cream cheese)
 Peanut Butter, lean meat, low fat cheese
 Low fat yogurt
 Baked potato
 Cereal with low-fat milk
 Pasta with tomato sauce
ALL DAY MEETS:
What about meets that last all day? Swimming meets can last for several hours and continue for 2 or 3 days. Here are a few tips to prepare for all-day events:
With less than one hour between events, swimmers should consume easy to digest, high carbohydrate foods like fruit juices, bananas, crackers, plain toast or Gatorade, and limit the amount of food.
POST-EVENT MEALS:
Studies show that swimmers who consume 70 grams of carbohydrates (which could be a large bagel, banana or fruit juice) within 30 minutes after exercise, and another 75-100 grams every 2-4 hours thereafter will restore their muscle levels before the next practice or day of the meet. Swimmers who don’t do this will be pretty depleted or tired by the end of a long meet or week of practice.