Machine Aquatics Team Update 06.21.2017

This is the weekly communication for Machine Aquatics. Please take a moment to review all of the information. The Team Update will include practice and schedule changes, meet announcements, upcoming events and sport specific articles.

Practice Changes for this Weekend

Fairland:

Due to the PVS meet at Fairland this weekend, 6/24-25, there will be no practice Saturday or Sunday for all Fairland groups.

UMD:

Due to the PVS meet at Fairland this weekend, 6/24-25, there will be no practice Saturday or Sunday for all UMD groups.

Meet Information for this Weekend

PVS Age Group/Senior 2

Audrey Moore Rec Center

8100 Braddock Road

Annandale, VA

Sunday, June 25, 2017

Schedule:

13 and over Session:

Warm up - 6:30 am

Events -  7:30 am

There will be positive check in for all 13&O events with the first half of the events due at 7:00 a.m. and the rest by 8:00 a.m.

9/10 and 11/12 Session (Combined - **NOTE: this is a change**):

Warm Up - 11:100 am

Events - 12:00 pm

Click here to volunteer to help at the meet.

Click here for the meet announcement.

Go here for the updated timeline.

Go here for the update psych sheet.

Upcoming Meet Information

PVS Senior Champs

Freedom Aquatic Center

Manassas, VA

July 6-9, 2017

Click here for the meet announcement.

Click here to register for the meet.

PVS Junior Champs

Freedom Aquatic Center

Manassas, VA

July 6-9, 2017

Click here for the meet announcement.

Click here to register for the meet.

PVS LC Age Group Champs

Fairland Aquatic Center

Laurel, MD

July 20-23, 2017

Click here for the meet announcement.

Click here to register for the meet.

Machine Summer Sendoff Meet

Fairland Aquatic Center

Laurel, MD

July 30, 2017

NCSA LC Juniors - Machine Travel

Indianapolis, IN

August 1-5, 2017

Click here for the meet announcement.

Click here for the eligibility report.

Click here to register for the meet.

LC Senior Zone Champs - Machine Travel

Buffalo, NY

August 3-6, 2017

Click here for the meet announcement.

Click here for the qualifying times.

Eastern Zone LC Champs - PVS Travel

Richmond, VA

August 9-12, 2017

Click here for qualifying times.

Click here for the meet announcement.

Zone application will be posted on PVS site in the coming weeks.

Eastern Zone Open Water Championships

Individual registration/Not a Team Event

Atlantic Beach, NJ

August 26, 2017

Click here for the meet announcement.

Nutrition Article of the Week

Summer Hydration Tips for Swimmers

by Chris Rosenbloom

The sun beats down on the pool deck and a dip in the water makes the summer swelter feel so much better. But, just because you are in the water doesn’t mean you don’t need water in you to perform at your best and stay healthy. Recently, several swimmers have asked about what and how much to drink, and if energy drinks should be consumed for hydration.

In the heat of summer, aim for about 1 cup of water (8-ounces) every 15-20 minutes of activity. Most sports water bottles are larger than 8-ounces, so mark your bottle at 1-cup intervals so you will know how much to drink. A less precise method is to count the number of swallows…a large swallow is about an ounce, so take 8 swallows of your drink when you get a break. Cold fluids are best, and with the advances in water bottles, keeping fluids cold is easier than ever. 

Dehydration of just 3-4% of your body weight can reduce muscle strength by about 2%. So, if you are losing power in the pool, check your hydration intake to make sure you are maintaining body fluid levels. For good information on hydration and performance, see the National Athletic Trainer’s website for young athletes.

It seems odd that dehydration can occur when you are surrounded by water, but anyone who exercises in the heat can be at risk for heat illnesses. The good news is that heat illness is 100% preventable by paying attention to the early warning signs such as dizziness, cramps, lightheadedness, and fatigue. Drink cold fluids and seek some shade until the symptoms pass.

What to drink is simple. I like the advice of my fellow USA Swimming nutrition columnist, Jill Castle, who uses the “over/under rule.” For activities over an hour, drink sports drinks, and if exercising less than an hour, drink water. (For more tips from Jill’s book, Eat Like a Champion, visit her website at jillcastle.com). A good strategy for a swimmer is to drink sports drinks and then drink water. So, it isn’t always either/or, just a bit both can be effective and your taste buds happy.

And, what about energy drinks? I do not recommend energy drinks for young swimmers, and I think they can be dangerous. Caffeine is a drug, widely consumed, but still a drug. Energy drinks deliver quite a punch of caffeine. Unlike coffee, energy drinks can be consumed quickly, so a swimmer may not know how much caffeine he or she is truly getting. Don’t be fooled by the new breed on energy drinks that claim to be “natural,” “clean,” or made with “healthy ingredients.” They still contain caffeine and sometime other stimulants that no young swimmer needs. 

 

So,

Machine Aquatics Team Update 5.31.2017

This is the weekly communication for Machine Aquatics. Please take a moment to review all of the information. The Team Update will include practice and schedule changes, meet announcements, upcoming events and sport specific articles.

Practice Changes for this Weekend

UMD:

Due to the Richmond travel meet there will be no practice on Saturday, 6/3. We will hold practice for the below groups at Fairland on Sunday, 6/4. 

High performance orange and silver 8:00-10:00am

Gears green and orange and micros 8:30-10:00am

Fairland:

Due to the Richmond travel meet there will be no practice on Saturday, 6/3. We will hold practice for the below groups at Fairland on Sunday, 6/4. 

High performance orange and silver 8:00-10:00am

Gears green and orange and micros 8:30-10:00am

Westwood:

Sunday - 

6:00 - 8:00 am for National/National Prep/Senior and HP Orange groups. 

7:45 - 9:15 am for the HP Silver, Age Group and Micro Machine groups.

Registration for 2017-2018 Season

We is open registration for our existing families. Registration for new families will begin in June. In order to secure your preferred workout, you should plan to register before we open to new families.

Meet Information for this Weekend

Poseidon SuperHero Splashdown Meet - Parent travel

Collegiate School Aquatics Center, 

5050 Ridgedale Parkway, 

Richmond, VA 23234

June 2-4, 2017

ALL events will be positive check in and deck seeded!

Positive check in will be as follows:

Friday:  Positive check in closes at 4:30pm, as stated in the meet invitation.  Session begins 5:10pm

Saturday and Sunday Morning:  Positive check in will close at  7:15am  Session begins at 8:00am

Saturday & Sunday afternoon:  Positive check in will close at 1:00 pm.  Session begins at 1:45pm

Chase starts will be utilized. 

We will need to provide timers for the meet. Click here to sign up.

Click here for the timeline.

Click here for the warm up assignments.

Click here for the psych sheet. (Not posted as of 12:30 pm, but this is where it will be.)

Click here for the meet announcement.

Upcoming Meet Information

PVS Age Group/Senior 1

Audrey Moore Rec Center

8110 Braddock Road

Annandale, VA

June 11, 2017

Open to registered long course swimmers only.

entries are past due.

Click here for the meet announcement.

PVS LC Distance Meet

Fairland Aquatic Center

June 17-18, 2017

Click here for the meet announcement.

entries are past due.

PVS Age Group/Senior 2

Audrey Moore Rec Center

Annandale, VA

June 25, 2017

Open to registered long course swimmers only.

Entries are due by Tuesday, June 6, 2017

Click here to register for the meet.

Click here for the meet announcement.

Long Course Meet Schedule

Swimmers registered for the long course season will have the opportunity to compete in the following meets this summer.

PVS Junior/Senior Champs

Freedom Aquatic Center

Manassas, VA

July 6-9, 2017

PVS LC Age Group Champs

Fairland Aquatic Center

Laurel, MD

July 20-23, 2017

Machine Summer Sendoff Meet

Fairland Aquatic Center

Laurel, MD

July 30, 2017

NCSA LC Juniors - Machine Travel

Indianapolis, IN

August 1-5, 2017

LC Senior Zone Champs - Machine Travel

Buffalo, NY

August 3-6, 2017

Eastern Zone LC Champs - PVS Travel

Richmond, VA

August 9-12, 2017

Nutrition Article of the Week

What is a Healthy Food…And Does it Matter?

When talking to young athletes, someone will always ask about a specific food or beverage and says, “is this healthy?” My answer is, “it depends.” More on the reason why it depends a little later in the column.

Food marketers have a simple goal: get you to buy more of their food. What they know is that if a food carries a health claim on the package, sales go up. (Check out this overview on the more than 1,000 public comments to the Food and Drug Administration on defining “healthy.”).

A recent survey by the International Food Information Council Foundation also found that we think a food is healthier if it is fresh versus frozen (even if the nutritional value is identical), if it costs more, if it is a brand name versus a store-brand, or if it is purchased from a natural foods store versus grocery or convenience store.

Let’s break down some of the health claims on food products that might be fooling you into believing they are healthier than they really are:

    •    Wheat bread versus white bread. Wheat bread sounds healthier than white bread, but bread is made from wheat, whether is labeled white bread or wheat bread. If you want the healthier whole wheat bread, you have look at the ingredient list for “whole wheat flour” as the first ingredient.

    •    5-grain bread versus wheat bread. The confusion here comes from the word “grain.” You might know that whole grains are healthy, but a bread touring 5-grains may not contain any whole grains. Again, the only way to know if there are whole grains is to look at the ingredient list.

    •    Sugar-free yogurt. Yogurt (and milk) contain the sugar lactose; a naturally occurring sugar. Unfortunately, the nutrition label does not separate naturally occurring sugar from added sugar. A 5.3-ounce carton of yogurt (typical single serving size) can contain 4-20 grams of sugar; less sugar for plain yogurt and more for vanilla or fruit-flavored. A good goal is to stick to yogurt with 15 grams of sugar (the equivalent of 3 teaspoons of sugar) or less.

    •    Any food labelled as “natural.” There is no defining natural; a potato chip labeled as natural is not healthier than plain old chips.

Back to the opening question: “Is it healthy?” No single food can provide you with good health. It is the total diet that is important. Swimmers require many calories to get them through training and competition, so if most of your food choices are healthful, don’t worry about a single food derailing a healthy diet.

 

Construction at Madeira - Change for Wednesday, May 31st

Due to construction at Madeira, we will not have practice this week at the Madeira Location on Wednesday, May 31st.

Madeira swimmers should plan to attend practices at Oakmarr Rec Center and Westwood this week. You may attend the workout this afternoon and other workouts this week. 

National/National Prep/Senior/High Performance Orange - 

Oakmarr : Wednesday - Friday: 4:30 - 6:30 am

Oakmarr: Tuesday/Thursday: 3:00 - 5:30 pm

Westwood: Sunday: 6:00 - 8:00 am

High Performance Silver/Age Group/Micro Machine

Oakmarr: Wednesday/Friday: 6:30 - 8:00 am

Oakmarr: Tuesday/Thursday: 4:30 - 6:00 pm

Westwood: Sunday: 7:45 - 9:15 am

Please let us know if you have any questions about the practice locations/times for this week.

Oakmarr Rec Center is located at 3200 Jermantown Road, Oakton, VA

Westwood Country Club is located at 800 Maple Ave, E., Vienna, VA

Machine Aquatics Team Update 5.24.2017

This is the weekly communication for Machine Aquatics. Please take a moment to review all of the information. The Team Update will include practice and schedule changes, meet announcements, upcoming events and sport specific articles.

Registration for 2017-2018 Season

We is open registration for our existing families. Registration for new families will begin in June. In order to secure your preferred workout, you should plan to register before we open to new families.

Upcoming Meet Information

Poseidon SuperHero Splashdown Meet - Parent travel

Collegiate School Aquatics Center, 

5050 Ridgedale Parkway, 

Richmond, VA 23234

June 2-4, 2017

This is a parent-travel meet. You will need to travel with your swimmer to the meet.

Click here for the meet announcement.

PVS Age Group/Senior 1

Audrey Moore Rec Center

8110 Braddock Road

Annandale, VA

June 11, 2017

Open to registered long course swimmers only.

Entries are due by Friday, May 26, 2017

Click here to register

Click here for the meet announcement.

PVS LC Distance Meet

Fairland Aquatic Center

June 17-18, 2017

Click here for the meet announcement.

Click here to register for the meet.

Entries are due by Tuesday, May 30, 2017

PVS Age Group/Senior 2

Audrey Moore Rec Center

Annandale, VA

June 25, 2017

Open to registered long course swimmers only.

Entries are due by Tuesday, June 6, 2017

Click here to register for the meet.

Click here for the meet announcement.

Long Course Meet Schedule

Swimmers registered for the long course season will have the opportunity to compete in the following meets this summer.

PVS Junior/Senior Champs

Freedom Aquatic Center

Manassas, VA

July 6-9, 2017

PVS LC Age Group Champs

Fairland Aquatic Center

Laurel, MD

July 20-23, 2017

Machine Summer Sendoff Meet

Fairland Aquatic Center

Laurel, MD

July 30, 2017

NCSA LC Juniors - Machine Travel

Indianapolis, IN

August 1-5, 2017

LC Senior Zone Champs - Machine Travel

Buffalo, NY

August 3-6, 2017

Eastern Zone LC Champs - PVS Travel

Richmond, VA

August 9-12, 2017