Kapolei Swimming

Tips and Info

Head Coach:  Dexter Lee - dexlee@aol.com

Assistant Coach:  Brandi Roberts

Assistant Coach:  Jasmine Spencer

Registration & New Member Info: Sandi Jamora— sjamora@villagesofkapolei.com

To contact us:
Text Box: Eating Healthy Tip Eating healthy and smart can be a challenge for busy, tired swimmers and swimming families. A few quick nutritional guidelines can help: Start by eating breakfast every day. No exceptions. Cereal with milk and a piece of fruit works. The calcium in milk is especially important for female swimmers. After breakfast (or maybe the night before), pack two quick snacks: one for mid-morning and another for mid-afternoon. Bagels, graham crackers (“Teddy Grahams are great”), an apple, orange, banana or carton of yogurt are good snacks. As people on the go know, dinner can be the trickiest menu to plan. Swimming families should try to set aside a free day or night and cook the upcoming week’s dinners. Divide up portions and stick everything in the freezer. For example, make a huge pot of pasta and add chopped vegetables, a protein source such as chicken, and toss with vinaigrette dressing. Eat cold, warm it up, or add some crusty bread as a side. For busy collegiate swimmers, visit the cafeteria and load up on bagels, cheese and fruit for the week. If someone is ordering pizza, get thin crust with vegetables and lean meats. If a fast food run is on the docket, avoid sodas and battered items. Get the lesser evils: salads with vinaigrette dressing, single-patty burgers, small fries and a water or sports drink. If there’s one key nutritional guideline, it’s that the body of a swimmer demands more carbohydrates, such as grains, fruits and vegetables, than the average person. Keep that in mind when shopping or buying easy-to-prepare, pre-packaged foodstuffs. Text Box: TIP OF THE WEEK FOR OCTOBER 30, 2006 Butterfly Arm Recovery: This week’s Speedo Tip of the Week comes from USA Swimming’s biomechanics coordinator Russell Mark. Mark offers some advice on the butterfly arm recovery. Mark’s Tip: The arm recovery should be a relaxed motion, but many swimmers muscle their arms forward instead. Forcing the arms forward will make the back and shoulder muscles very tired. In order to have a relaxed recovery that will not tire your muscles as quickly, (1) finish your arm stroke strong, (2) have a powerful kick at the finish of the arm stroke, (3) don’t lift your body up high when you breathe, and (4) let your arms recover close to the surface of the water. If you concentrate on all of these technique points, you’ll be able to enjoy swimming fly even more. Good luck! Text Box: TIP OF THE WEEK FOR NOVEMBER 12, 2006 50 Things to Help your Child Achieve By Wayne Goldsmith and Helen Morris 1. Love them unconditionally. 2. Support their coaches. 3. Accept that they cannot win every time they compete. 4. Allow them to be kids and have fun. 5. Help them to develop as people with character and values. 6. Turn off as a sporting parent: don’t make sport the one and only topic of conversation at the dinner table, in the car, etc. Don’t introduce your child as “This is my son/daughter the swimmer.” Their sports are something they do, not who they are. Don’t do everything for them: teach responsibility and self-management. To see the rest of the article visit the USA Swimming Website: http://www.usaswimming.org/USASWeb/DesktopDefault.aspx?TabId=6&Alias=Rainbow&Lang=en