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,