Machine Aquatics Team Update 09.06.2017

Welcome to the 2017-2018 Season with Machine Aquatics!

We wanted to take a moment to thank you for choosing MachineAquatics and allowing us the opportunity to work with your children. It is privilege for us to be able to get to know them, strengthen their love of swimming and encourage their dreams.  

Over the coming weeks you will receive a good amount of information from Machine. We will do our best to condense all the information into a weekly update email. Email Communication is the main form of communication to parents from Machine. The TeamUpdate is typically sent on a Wednesday. You will also be receiving site specific emails from your head site coach and group emails from your child’s primary coaching team. If you are not receiving messages from the team, please contact the office so that we can determine if there is a software reason for not receiving our communications.  

Please make sure you read all communications sent to you.  

If you have any questions regarding information sent out, please do not hesitate to contact us. Our team administrators are Alison (alison@machineaquatics.com) and Becky (becky@machineaquatics.com). A full list of the coaches and their email addresses is also available on the team website under the Coaches and Staff tab.

We look forward to the coming season and can’t wait to see you all at the Machine Parent Day this weekend.

Machine Aquatics Parent Day

Sunday, September 10th at the Westin Tysons Corner

The Machine Parent Day will be on Sunday, September 10, 2017 at the WESTIN- TYSONS CORNER. The hotel address is 7801 Leesburg Pike, Tyson’s Corner, VA 22043.

We encourage all new and returning parents to attend.  Team shirts, caps and access badges to facilities will need to be picked up. Swimmers are encouraged to attend the Parent Day as all coaches will be available to meet the parents and the swimmers during this time.

In order to help with the crowds, we have staggered the groups. Please try to come at the appropriate time.

Returning Machine Families: 

10:00am - 12:00pm - Shopping and pick up team shirts, team caps (silicone), facility passes & car magnets.

** Returning families do not have to attend the parent meeting but are welcome to do so.**

New Machine Families:

12:00pm - 1:30pm - Shopping and pick up team shirts, team caps (silicone this year), facility passes & car magnets.

All new families are encouraged to attend the Parent Meeting at 1:45 pm. The meeting should last one hour.

We are very excited to share our news about the upcoming season, meets & social outings offered to Machine families. 

**If you are not able to attend the meeting, we will have all t-shirts, magnets, caps and facility passes at practices. Please let your swimmer know that they need to ask their coach for these items.

Order Your Equipment and Machine Gear

This season we will be working with two vendors for our team gear and apparel. These vendors are Swim and Tri and Cassell’s. Swim and Tri will be at the Machine Parent Day this weekend with equipment. You can also order from them with delivery to your house. We will be sending a link out to you for the online store in the next few days. Locally we will be working with Cassell’s. They have locations in Herndon and Rockville. The equipment list for the season is attached.

Practice Change for Oakmarr Swimmers

The Oakmarr Rec Center is closed for scheduled maintenance until September 18th.  The practices will be at Westwood Country Club, 800 Maple Ave., W., Vienna, VA from September 11 - 17th. 

We have some modifications to the practice schedule based upon the available space for the swimmers in the Westwood Pool. For this week, swimmers may not be swimming at their pre-selected days. We apologize for the inconvenience caused by the maintenance at the Oakmarr pool.

Practice for the Week of September 11th is noted below:

National (Dan’s Group)    

Mon - Fri @ 4:30 to 6:30am

Sunday @ 6:00 to 8:00am

National Prep(Jason’s Group)

Mon/Wed/Fri @ 4:30 to 6:30am

Sunday @ 6:00 to 8:00am

**This is a change for this week only for this group. Regular schedule begins on September 18th.

Senior Orange/HPO/HPS/Orange and Green Gears (Meg’s Group)

Tues/Thurs @ 4:30 to 6:30am

**This is a change for this week only for this group. Regular schedule begins on September 18th.

HPO/Orange and Green Gears (Blair’s Group)    

Mon - Fri @ 6:30 to 8:00am

*please attend on your scheduled practice days

Senior/AG and High School Prep/HP Silver (Christine’s Group)

Mon - Fri @ 3:00 to 5:00pm

*please attend on your scheduled practice days

Everyone except Nat/Nat Prep 

Saturday @ 6:00 to 8:00am

12 and unders @ 6:45 - 8:00am

**This is a change for this week only for this group. Regular schedule begins on September 18th.

Nat/Nat Prep    

Sunday @ 6:00 to 8:00am

If you have any questions about this schedule, please contact your coaches or the office for clarification.

Moving from Another Team? You Need the Transfer Form

If you are new to Machine and coming from another team, you’ll need to complete an athlete transfer form with PVS. There is a form on their website that must be completed by the swimmer/family.

You will need the club code for your previous team. The club code for Machine is MACH. We are in the PVS LSC. Your swimmer’s USA Swimming ID. The format for the ID is the first 6 digits are the swimmers birth date: mm/dd/yy; the next three letters

are the first three letters of athletes legal first name; the next letter is the middle

initial, followed by the first four letters of the swimmers last name

Example: Suzanne Eileen Nelson and born Aug 27, 1976 = 082776SUZENELS

If you do not have a middle initial or last name four letters or

longer, the missing characters are a star (*). John Chu would be mmddyyjoh*chu*.

Save the Date - Senior Swim Meeting

There will be a Mandatory Senior Swim meeting on Sunday, September 24th from 12- 3 pm. This meeting is for all 14 and over high school swimmers.  The topics covered at this meeting are relevant to all swimmers, regardless of group level.  If you are not able to attend the meeting, please make sure you are in contact with your coach.

Agenda

Senior Level Group Discussion 

    •    Expectations for the groups

    •    Responsibility and Ownership 

    •    Accountability

Balancing USA Swimming and your High School Swim Season

    •    Expectation for Machine attendance and participation 

    •    How to reach goals for Spring Championship meets

Travel Meets

    •    Expenses, Guidelines and Expectations

    •    Review of Code of Conduct for USA Swimming and Machine

Looking Ahead - College Swimming

    •    Recruiting Roadmap and Timelines

    •    Resources

Parents should plan to attend the meeting as well. We believe that a key element to the success for our swimmers in the program is an open dialogue between swimmers, parents and coaches.

Meeting is this Sunday, September 24th from 12-3 pm.

Location: Our Lady of Good Counsel School (Counsel Room), 8601 Wolftrap Road, Vienna, VA 22180.

The New Machine Performance Center

We are excited about the opening of the expanded Machine Performance Center. This facility includes three smaller pools for group and private instruction, video analysis, group fitness classes and a 25 yard pool. We will have group lessons, SUP yoga and aqua fitness in the larger pool. Studio fitness classes include TRX, Kettlebells, POUND and several varieties of Yoga. There is a schedule of classes attached. We are adding new classes to check out the website for the latest details.

For more information about the classes and programs at the MPC, please check out our website - www.machineperformancecenter.com.

Nutrition Article of the Week

Top Tips for Choosing Beverages

by Chris Rosenbloom

So many beverage choices for young (and old) swimmers on the market. How do you choose? Let’s rethink the drinks that many of you are asking about.

Non-dairy milks (almond, cashew, coconut, etc.): These beverages, I hesitate to use the word milk, as these are not milk by the formal definition, are not all they seem to be. Let’s be clear…. there is little to no protein in these drinks. Cow’s milk has 8 grams of protein in an 8-ounce glass, and some ultra-filtered cow’s milk (such as Fairlife) has 13 grams. Almond milk has 1 gram, and coconut milk has none. A good article on these milk alternatives can be found at mysportscience.com.

Energy drinks: Energy means calories, but energy drinks also contain stimulants, like caffeine, guarana, or kola nut. The American Academy of Pediatrics says children should not drink energy drinks. Period. Small amounts of caffeine are not a problem, but the whopping doses in energy drinks can raise heart rate and blood pressure in young and old alike. Caffeine is found in small amounts in some beverages, like tea and hot chocolate, and swimmers might also get some caffeine from soft drinks (both regular and diet), coffee-flavored ice cream or yogurt, chocolate, and bottle teas. Caffeine is limited in cola-type beverages to 0.02% or 71 mg/12 ounces; however, over >130 energy drink products exceed that limit, some having as much as 500 mg/serving.

Alkaline water: Our kidneys and lungs to a fine job of keeping the body’s pH in a tightly regulated, healthy zone. Don’t waste your money on alkaline water and don’t believe the hype that they are healthier than plain old water from your tap, a bottle, or filtered in your fridge. Some claim to prevent disease, but don’t fall for it. Here’s a link to an article on some of the claims for alkaline water.

Protein water: I’ve never met an athlete that didn’t get enough protein through his or her diet, even non-meat eating vegetarians get plenty of protein from soy, beans, peas, nuts, seeds, and grains. Get your protein from real food, not bad-tasting, expensive protein waters.

Now that I’ve told you what not to spend your money on, what should you drink?

Water is best, but it can get boring. I have friend who makes “sparkling ginger water” to keep things interesting. Cut fresh ginger into slices and simmer in water with stevia leaves; strain and add to club soda or fizzy, sparkling water. If you live in an area where the tap water doesn’t taste good to you, try a pitcher filtering system to keep in your fridge.

Milk, the dairy kind. Low-fat chocolate milk is a great recovery beverage and fluid replacer. Milk, low-fat or 2%, is a protein-rich, bone-building drink for swimmers.

For hard workout days, or when exercising in hot, humid weather, use a sports drink, but alternate it with water.

And, while juice has calories and sugar, the sugar is naturally occurring in 100% fruit juice. Calcium-fortified orange juice is a good choice and, for athletes trying to gain weight, try 100% grape juice or tart cherry juice.