Friday, December 30, 2011

Recipe of the week


Grilled Bruschetta Chicken


Italian inspired chicken with mozzarella cheese, tomato and basil.

Ingredients

Directions

  1. Place a large sheet of heavy duty foil over half of grill grate. Pre-heat grill to medium heat.
  2. Pour 2 tablespoons of dressing over chicken in a resealable plastic bag. Seal bag and turn over several times to evenly coat chicken with the dressing. Refrigerate for 10 minutes to marinate.
  3. Remove chicken from marinade and discard bag and remaining marinade.
  4. Grill chicken on uncovered side of grill for 6 minutes.
  5. Meanwhile chop the tomato finely and combine tomatoes, cheese, basil and remaining 2 tablespoons of dressing.
  6. Turn chicken over and place cooked side up on foil on grill. Top evenly with tomato mixture. Close lid.
  7. Grill additional 8 minutes or until chicken is cooked through.
Yields:
4 servings
Prep Time:
15 mins
Cook Time:
20 mins


Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 56
Calories 342
 
% Daily Values*
Total Fat 6.25g10%
 Saturated Fat 2.694g13%
 Polyunsaturated Fat 1.026g 
 Monounsaturated Fat 1.644g 
Cholesterol 145mg48%
Sodium 395mg16%
Potassium 1067mg 
Total Carbohydrate 9.01g3%
 Dietary Fiber 2.3g9%
 Sugars 6.12g 
Protein 59.92g 
 
Vitamin A 33%Vitamin C 44%
Calcium 15%Iron 13%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

Monday, December 26, 2011

Nutrition for Recovery

11/30/2011 – from USA swimming

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day.

¨ Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.

¨ Eat some carbohydrate before morning practice. Note: This can be in the form of juice.

¨ Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.

¨ Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!

¨ Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!

¨ Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

Part of the reason good nutrition is critical during recovery has to do with the fact that the body is extremely good at making the most of what it is given. Following exercise, the body is very sensitive to the hormoneinsulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)

In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.

Body Weight in lbs (kg)
Carbohydrate Required (g) to meet Intake of 1.2-1.5 g/kg
120 (54.5)
65-82
130 (59.1)
71-89
140 (63.6)
76-95
150 (68.2)
82-102
160 (72.7)
87-109
170 (77.3)
93-116
180 (81.8)
98-123
190 (86.4)
104-130
200 (90.9)
109-136
210 (95.5)
115-143
220 (100.0)
120-150

Nutrition for Female Athletes


Recently, I have learned that many of our teenage girls, especially athletes, are not getting enough calcium in their diet. A friend of mine is a National Ski Team doc and has noted that their teenage girls are experiencing back pain and injury.  He recommended the intake of calcium carbonate with Vitamin D in order to improve bone health and reduce the risk of injury.  The following is an article that outlines the need for  this is girls.

An interesting note, this article was written in 1999 during the carb craze for athletes.  Currently the thinking is 15-30% protein, 15-30% fat and 40-70% carbs for athletes.

BY KAREN SARPOLIS, M.D.

Symptoms of Poor Nutrition And Guidelines For Eating
Poor nutrition in female athletes is often underlying symptoms such as: tiredness, performance plateaus or decreases, burn-out, and repeated injuries. Female athletes may diet more aggressively than their non-sporting counterparts (see female athletic triad). Female athletes often want to loose weight to improve their performance.

The ideal diet is based on the woman's weight and consists of percentages of various food types proportional to that weight. To start, a woman should take her weight in pounds and divide it by 2.2. This gives her weight in kilograms. Then, she multiples this number by 10. This is number of grams of carbohydrates in her diet. This makes carbos about 70% of the woman's daily calories. Unlike what we have heard with the lo carb/hi protein craze, this is much better. An athlete's body needs more energy and the human body uses carbos as its main fuel. Protein grams are the woman's kilograms times 1. This means 10-15% of calories come from protein, although some have raised this to 20-25%. The rest can be fat, about 20-30% of her calories.

Women who eat at least 1200 calories per day should only need iron or calcium supplements as a back-up. She should be able to get all her nutrients in by eating a variety of foods along these lines.

Female Athletes Are Prone To Iron Deficiency
The daily requirement of iron for girls is 18 mg. Most girls don't take that much in. And excessive sweating can further exacerbate iron loss. As with all women, menstruation increases iron intake needs. Iron deficiency or inadequate iron stores can occur without anemia and this is common in young female athletes. Still, a test indicating anemia (measuring values called hemoglobin and hematocrit) have to be viewed in perspective. Training causes the fluid in the blood to increase. This "dilutes" the values read, so there appears to be an anemia when there is not. Ferritn testing should follow any low hemoglobin/hematocrit readings in female athletes. This test indicates iron stores in the body.

Iron-rich foods, dietary supplements, and vitamin C (which helps absorb iron) can improve performance. Caffeine intake blocks iron uptake.

Calcium
Calcium intake is another nutrient where female athletes have higher needs, but fall far short of the mark. Half of all runners and 40% of dancers and gymnasts don't get enough calcium. Stress fractures which can sideline a girl for the remainder of a season are the most tangible risk. Weight bearing sports, those than involve running or jumping, are at greatest risk. (more about calcium)

It's the Calories, Stupid. Fat is OK
As mentioned, few girls or women can get by with less than 1200-1500 per day. Extremely low fat diets have risks, even if the overall calories intake is good. This is generally considered to be diets that are less than 10% fat calories. Consequences of these include: low energy and performance, and deficiencies of iron, zinc, magnesium, folate (important if the woman plans a pregnancy), vitamins E, B6, B12, C, and A. Inadequate calorie intake can be the first step down the road to the Female Athletic Triad or other eating disorders.
The Athletic Triad

What is it?
The athletic triad is composed of the three issues that tend to effect female athletes: amenorrhea, eating disorders, and osteoporosis. These three issues are of growing concern, especially due to the increasing pressure on adolescent girls to maintain an "ideal" body weight. Athletes are not immune to this kind of pressure. In fact, many sports easily lend themselves to further increasing the pressure that girls feel to be thin. Appearance and endurance sports such as gymnastics, dancing, diving, figure skating, swimming, and distance running are all sports in which girls frequently are concerned about their weight and appearance. This can lead to eating disorders, ranging from poor nutritional habits to anorexia and bulimia. Eating disorders can result in serious endocrine, skeletal, and psychiatric disorders.

The Three Components
Amenorrhea is the lack of menstrual periods. A larger number of female athletes have amenorrhea than the 5% of women in the general population with amenorrhea. Why athletes sometimes stop having their periods or stop having them regularly is not understood, but it is a well-known phenomenon. The decreased estrogen levels associated with amenorrhea may be the cause of premature osteoporosis found among female athletes. Several methods have been employed to treat premature osteoporosis, including reducing training intensity and nutritional counseling. It is very important for athletes to eat properly and to carefully monitor how much they train. Sometimes, excessive training is a sign of an eating disorder. Nutrition and training intensity are interconnected and both must be regulated to help ensure good health for the athlete. (return to article)
Calcium: An Important Mineral For Women

The Importance of Calcium for Women
The primary importance of calcium for women is its function in bone development. Young women (adolescents and young adults) need to make sure they get enough calcium, as they can achieve their peak bone mass just after this age. Adequate amounts of calcium will help her bones reach optimum bone density. This can help protect her from osteoporosis later in life. Mature women need calcium to prevent break down of bone. There is also a growing body of research that suggests that calcium may prevent PMS.

How Much Does A Woman Need?
The amount of calcium that a woman should get per day ranges from 1000mg-1500mg, depending her age group, and hormonal state.

a) Ages 11-24 (adolescents and young adults): 1200-1500 mg
b) Ages 25-50: 1000 mg
c) Pregnant and nursing: 1200-1500 mg
d) Older than 50 (postmenopausal):
-- on estrogens: 1000 mg
-- not on estrogens: 1500 mg
e) Older than 65: 1500 mg

Dairy Is Not For All Women
When calcium is mentioned, the first source that comes to mind is dairy products (milk and milk products). However, if a woman is lactose intolerant, vegan vegetarian, or allergic, has religious or other self-imposed dietary restriction, or if she just doesn’t like milk, dairy foods are not the best option.

Fat Is A Problem
Dairy products are chalk-full of fat. The non-fat options are often unappealing. For example, take an average woman taking in 2,000 calories/day and requiring 1200 mg of calcium/day. If she was to get all of her daily requirements for calcium from drinking 2% milk, she would have already used up 40% of the calories from fat that she should be getting for that day. Even worse, drinking whole milk would take up 80% of her calories from fat! The latter choice comes close to eliminating meat eating, if she wants to a diet that is low-fat, but meets her calcium needs.

Where’s The Calcium
Not to worry, there are many other ways for a woman to get her recommended daily allowance of calcium, beyond milk products.

1) Non-dairy foods: broccoli (36 mg/0.5 cup cooked), sardines (420 mg/213 g), clams, oysters, kale (90 mg/0.5 cup cooked), turnip greens (99 mg/0.5 cup cooked), and mustard greens.

2) Artificially calcium-fortified: juices and cereals. Calcium-fortified orange juice contains 320 mg/cup, while calcium-fortified cereals contain 200 mg/cup.

3) Supplements: calcium carbonate, calcium citrate, calcium gluconate, calcium glubionate, calcium lactate, tricalcium phosphate

4) Other forms: Tums, Viactive, Soy milk (200-500 mg/cup). Tums are tablets that contain calcium carbonate. One regular strength tablet contains 200 mg and one extra strength tablet contains 300 mg.

5) Milk (whole, 2%, 1%, and skim) contains 315 mg/cup and fruit-flavored yogurt contains 259 mg per ¾ cup.

Cautions With Calcium Supplements
While calcium is good for a woman’s body, too much of anything can cause problems. The body has a natural mechanism for protecting against calcium overdose, but it can be over-ridden if more than 4 grams of calcium are consumed per day. To do this, a woman would need to be taking 3-4 times the usual dose in supplement tablets a day. The two most serious effects of calcium overdose are renal damage and the deposit of calcium in other areas of the body besides the bones.

Women who are already at risk for developing kidney stones should take caution about taking supplements. They can contribute to stone formation. Any woman taking supplements may get constipation and acid stomach. Keeping total intake to 1500 mg/day virtually eliminates this problem.

Calcium supplements can be involved in drug interactions with medications. A woman should always touch base with her doctor before starting calcium supplements. Her doctor can make sure there are no drug interactions or medical reasons to avoid them.

How To Take Calcium Supplements
Putting it in the mouth and swallowing is not enough! What women eat or drink around supplement ingestion can help or hinder its absorption into the body. Thirty minutes before or after the supplement is taken is the time frame for avoiding the bad and coupling with the good. Dividing the daily supplementation is two or three doses. Avoiding bedtime doses will avoid nighttime heartburn. It doesn’t matter which form of calcium is used. They are all absorbed the same in the same circumstances.

Types of foods/situations that increase absorption of calcium supplements:
a) proteins
b) lactose (milk sugar, occurs naturally in milk)
c) Vitamin D
d) Acidic foods

The main foods that can cause decreases absorption are those that contain oxalate:
a) cocoa
b) spinach
c) kale
d) unpolished rice
e) wheat bran (only in large amounts)

Alkaline foods also interfere with absorption. Less significant factors include fat, phosphate, caffeine, and magnesium. 

Sleep and Longevity


Getting a good night’s sleep is an effortless technique to create longevity and health. Deep rest during the night helps you fight stress, maintain a healthy weight, and keeps your energy levels high. Timing your sleep is like timing an investment in the stock market – it doesn’t matter how much you invest, it matterswhen you invest. 

The deepest and most regenerative sleep occurs between 10 p.m. - 2 a.m. After 2am, your sleep becomes more superficial. If you are not getting the deep, regenerative sleep that occurs between 10 p.m. - 2 a.m., then you may wake up between 2 a.m. – 3 a.m., when the sleep cycle naturally becomes more superficial, and have trouble falling back to sleep.  If your body is chronically deprived of the regenerative sleep between 10 p.m. - 2 a.m., then you may still feel fatigued when you wake up in the morning.

You have an internal clock lodged deep within the brain that regulates your sleep – the pineal gland. The pineal gland receives information about the sun through your eyes via the optic nerve. As the sun sets, the pineal gland is able to sense the change in light transmitted through your eyes and it begins to secrete a hormone, melatonin, to prepare your body for sleep. 

Exposure to bright light prevents the secretion of melatonin and darkness promotes it. Typically, within one to two hours after the sunset, you will begin to feel drowsy as the melatonin levels rise. This is the body’s signal to go to sleep. By midnight your melatonin levels have peaked and there is a gradual decline in melatonin levels after midnight.  

At 10 p.m., your body goes through a transformation following the rise in melatonin production. This transformational phase of sleep is associated with an increase in the “internal” metabolic activity that is responsible for the repair and restoration of your body. A reduction of your mental and physical activity is necessary for this 10 p.m. shift to occur.  If you are still awake, the “second wind” phenomenon occurs at 10 p.m. because there is a rise in mental activity and energy at this time. However, the true value of the “second wind” can only be experienced if you are asleep by 10 p.m.

Scientists are just beginning to discover the antioxidant role of melatonin. Your body produces numerous natural antioxidants that prevent cellular and DNA damage, which ultimately causes disease. One of the powerful nocturnal antioxidants produced is melatonin. As you sleep, your body is removing the effects of free radicals that have been produced by stress throughout the day. This natural, nocturnal clean-up crew maintains physical balance without any effort. All you need to do to benefit from this process is to sleep when your pineal gland sends the melatonin signal. 

If you are awake past 10 p.m., this process of free radical removal becomes interrupted, and your body’s ability to remove the effects of free radicals is significantly impaired.   First of all, most people who stay awake past 10 p.m. are usually working on the computer, watching TV or reading. All of these activities result in an exposure to light and therefore interrupt the production of melatonin. Secondly, the metabolic energy that becomes available at 10 p.m. for the removal of free radicals is expended and now unavailable. It gets dissipated in the “second wind” phenomenon and is lost as mental energy rather than used as metabolic energy for the purpose of removing free radicals.  So rather than allowing our bodies to maximize its natural cycle of repair during sleep, we interfere with it. This results in a state of night vigilance where you are alert during the night and groggy during the day. This cycle is extremely harmful to health.

Typically, if you miss the 10 p.m. bedtime, it will take much longer to fall asleep.  The quality of sleep will also be less refreshing and there will still be a sense of fatigue in the morning.  Even adjusting your bedtime from 11 p.m. to 10 p.m. will make an enormous difference in the quality of your sleep and enhance your feeling of wakefulness the following day.  The reason for this is that you are taking advantage of the natural wave of neurochemistry that is already well on its way before 10pm and you get the added support of the metabolic changes that occur at the 10 p.m. mark.

If you are currently falling asleep well past 10 p.m., make it a goal to sleep earlier by 15-30 minutes each week until you hit the 10 p.m. goal. If you are also waking up after 6 a.m., it is important to wake up 15-30 minutes earlier so you feel ready for bed by 10 p.m.  If you are having problems with insomnia, there are several things you can do to help reset your sleep cycle:

1. Do not watch TV or work on the computer later than 9 p.m. (ideally 8 p.m.). Both of these activities are stimulating to the mind and significantly impair the secretion of melatonin due to the strong light they emit. 

2. Remove the TV from your bedroom. The environment of the bedroom should reflect the activities taking place there – sleep, relaxation and sexual intercourse.  Having a TV in the bedroom is counterproductive to all of these activities.  Although many people look to television as a way of relaxing, from a neurochemical standpoint, it has a stimulating effect.

3. Watch the sunset daily. Even if you are able to only take a 10-minute walk as the sun is setting, this is a very powerful way to enhance melatonin secretion. Once you are waking up earlier, also watch the first 10 minutes of the sunrise. Your brain is able to differentiate between the setting and rising rays of the sun and initiates a chain of biochemical reactions to support your natural daily cycles. An easy way to prevent jet lag is to watch the sunset and sunrise for the first 24-48 hours in your new destination.

4. Stop drinking caffeine. Caffeine disrupts your natural sleep cycle. Even drinking caffeine in the morning interrupts your sleep because, over time, it causes a chemical shift towards a state of excitation. Caffeine taken in the second half of the day is an even bigger obstacle to deep sleep during the night. Stopping caffeine abruptly can be quite stressful to the nervous system so slowly taper off your caffeine gradually over 4-8 weeks.

5. Eat a small dinner. You now know that your digestion gets weaker as the day progresses. Eating a large dinner interrupts your ability to fall asleep because your body is contending between two different processes – preparing for sleep and restoration versus managing the undigested food in your stomach.

6. Avoid naps during the day until you are able to fall asleep before 10 p.m. If you still need a nap during the day even though you have adjusted your bedtime to before 10 p.m., then a brief nap is okay. If this is predominantly happening after meals, then you need to work on strengthening your digestion. Once your digestion is stronger, you will not feel tired after meals.

7. If you have problems with frequent urination at night, do not drink any liquids after 7 p.m. The liquids you drink are typically processed by the kidneys are ready for excretion within 90 minutes.

8. If you are still having problems sleeping after all of the above recommendations, then you can make an evening milk drink that will aide your sleep: Pour one cup of milk (soy, almond or other milk substitutes are okay for those who do not consume cow’s milk) into a pan and add a pinch of each of the following ingredients: turmeric powder, nutmeg powder and cardamom powder. Add natural sugar if desired for taste.  

Remember to use your Buffalo Wild Wings Cards

Remember to use those Buffalo Wild Wings cards whenever you eat at the BW3 on Polaris.  I still have plenty of cards, please pick one up from me at practice.  Every time you show your card we receive 10% of your purchase.

Saturday, December 24, 2011

Buckeye Swimming

Macey, Lauren and Natalie show off their team spirit with their buckeye cheer.  Enjoy :)

Watch "Buckeye Swimming" on YouTube

Distance Winners

Senior swimmers Nick Ramos and Ellie Nebraska shown posing with their 1st place ribbons.  Nick won the 500 and Ellie the mile at the Katy Callard Memorial. 


Sunday, December 18, 2011

Pool News

Coaches Laurie and Lew will fly out to Providence, RI on Tuesday to meet with contractors and place a deposit on our new pool!

Holiday Practice Schedule


Holiday Break Practice Schedule
Weds. 12/21-Tuesday 1/3

This schedule includes a couple of open practices that our Buckeye Select swimmers can take participate in.

Date
Senior
Scarlet
Silver
Weds 12/21
3-6
5:30-7:30
Small groups begin 15 minutes early( 4:30-7:30)
Thurs 12/22
4-6:30
4-6:30
                6:45-8:00
At North YMCA
Friday 12/23
7-9 am
Open Practice 4-6 pm
12/24-25
NO PRACTICE, Merry Christmas!
Monday 12/26
5-8 pm
1:  4-5:30
2: 6-8 pm
2: 4-5:30
1: 5:30-6:30
Tuesday 12/27
3-6 pm
5:30-7:30
Small groups begin 15 minutes early( 4:30-7:30)
Weds. 12/28
3-6 pm
5:30-7:30
Small groups begin 15 minutes early( 4:30-7:30)
Thursday 12/29
3-6 pm
5:30-7:30
        6:45-8:00
At North YMCA
Friday 12/30
7-9 am
Open Practice 4-6 pm
Saturday 12/31
8-10:30 am
2: 8-10:30
1: 9:30-11
9:30-11
Sunday 1/1
NO PRACTICE, Happy New Year!
Monday 1/2
NO PRACTICE, GO BUCKS!!!
Tuesday 1/2
3-6 pm
5:30-7:30
Small groups begin 15 minutes early( 4:30-7:30)
Weds. 1/3
Resume Regular Practice Schedule

Open Practices are available to any team member (including Buckeye Select swimmers) that can swim on own (no coach in water).  Younger swimmers will finish early.

Friday, December 16, 2011

Technical/Championship Suit Order

Kastaway has put together an order for Technical/Championship suits at discounted prices for our team. By February these suits are generally sold out everywhere, so if you want one for High School championships or Ohio JO's you will want to order now.  Younger (11-un) & smaller swimmers will do fine in an Aquablade or Fastskin 2 in these meets. Also, these suits (e.g. LZR elite) aren't sized for pre-pubescent children - a typical fully grown girl fits in a size 24-25.

Note: Technical suits are generally useful for about 10 swims (not 10 meets, 10 splashes in the pool).  So a $300 suit would come out to $30 per race.

Per our Speedo contract, US Sectional qualifiers  receive a larger discount and should order directly through the BKYS coaching staff.

GIRLS ORDER FORM
BOYS ORDER FORM

Order your Parent Polo


Show your team spirit at meets!
Kastaway has put together a parent polo order form for a Custom Parent Polo.  The polo will be red and white (pictured below) with the team logo on the front left chest or center upper back (your choice - please specify on order).  Please use the order form provided in this link:  PARENT POLO ORDER FORM

Order forms must be returned to Kastaway by Friday, 12/23.


Sunday, December 11, 2011

Winter Meet Registration Due

Due Monday, 12/12
Please click the link below to register for winter swim meets. This form covers meets through the Barbara Kay Mini Meet. We will individually contact swimmers that qualify for Ohio Senior Meet, Grand Prix, Ohio JO's, Fl. Sectionals and NASA.

WORD Doc - fill it out and email it back

Pdf

Saturday, December 10, 2011

Swim Week on Universal Sports

Universal Sports Fans! Dive into the biggest week of swimming this year with Swim Week on Universal Sports Network. Watch the premiere of the new original docu-reality series 'Against the Tide' with Ed Moses and catch head to head gold-medal action with Duel in the Pool. Swim Week Schedule:

'Against the Tide' − 5 night original series premieres 12/14 @ 9pm PT/ET: Ed Moses looks for redemption and strives to make the 2012 US Olympic team. Will he succeed?

Duel in the Pool − 2 day all-star race starts LIVE 12/16 @ 7pm ET: Gold Medalists Ryan Lochte and Natalie Coughlin swim as Team USA takes on Europe.

World Cup Moscow, Winter National Championships, and World CupBerlin − 3 straight days of championship action starts 12/13 @ 7pm ET: Michael Phelps races and more.

Friday, December 9, 2011

Paralympic CanAms

Day 2 brought a best time and finals for Richard in the 50 free!!
Julie, Richard and friends on the pool deck

Sunset at The Splash!

Wednesday, December 7, 2011

Sunday, December 4, 2011

Winter Meet Registration

Due Monday, 12/12
Please click the link below to register for winter swim meets.  This form covers meets through the Barbara Kay Mini Meet.  We will individually contact swimmers that qualify for Ohio Senior Meet, Grand Prix, Ohio JO's, Fl. Sectionals and NASA.



Good Luck Buckeyes

We have Buckeyes competing in several big meets this week:

First up is Richard Mazur, who will compete in the Paralympic Can Am at The Splash in La Mirada , California Thursday through Saturday.  This will be Richards first international competition in approximately 7 years.

Most of our high school swimmers will represent their schools at the Ned Reeb Memorial Invitational at Ohio State on Sunday.  We have swimmers representing Delaware Hayes, Dublin Jerome, Dublin Scioto, Olentangy, Olentangy Liberty, Olentangy Orange and The Wellington School.

Our age groupers will be attending the Holiday Invitational at Bowling Green State University on Saturday & Sunday.

GO BUCKEYES GO!
SWIM FAST AND HAVE FUN :)

Practice cancelled Saturday 12/10

Due to the large number of meets this week-end ALL practice groups are cancelled this Saturday.

Parents of Buckeye 1-ders and Buckeye Too groups,


Demand for the beginning competitive group has been overwhelming! We thank you for your support, but…we are having growing pains! This is good! With that in mind, change is once again upon us.

Beginning Monday, December 5, we have rearranged the Buckeye 1-ders and the Buckeye Too groups to better meet the needs of our youngest swimmers. We recognize that any schedule change can be disruptive to family schedules and will work with you over the next several weeks to help you transition to new times. We made as few changes as possible, keeping in mind sibling schedules, ability levels, and number of swim days per week. We tried to find the best fit for every child, to improve their strokes, increase their endurance, and match their social and emotional development. With all that in mind, we now have 3 groups for our novice swimmers. The Buckeye Too group, the Buckeye 1-ders, and our newest group, the Combo group.

Mon
Tues
Weds
Thurs
Frid
Sat
Sun


1-ders


4:50-5:45

5:45-6:30

5:00-5:40 @ Ohio Wesleyan
Pierce, Jack Mc, Bailey, Paige

Combo
4:50-5:45



5:00-5:45

5-6 @ Ohio Wesleyan
Michael, Jack Y, Miriam, Elise, Ellie, Anneliese, Mackenzie, Asher
Too
5:45-6:45

5:45-6:45
6:50-7:45 @ North YMCA


5-6 @ Ohio Wesleyan
Abby, Audrey, Jayci, Jack S, Jonah, Sara, Katie, Reed, Hannah
Please review your child’s group, schedule, and locations above. If you have any questions or concerns, please don’t hesitate to talk with Coach Patty or Coach Laurie.

We will occasionally offer Saturday morning practices (once-twice per month) and follow those with Breakfast Club.

Again, thanks for all your support for your swimmer, the coaches, and yourselves. With the holidays upon us, life is chaotic. We always appreciate all you do for your swimmer and the club.

Have a great holiday season, and….Go Bucks!!
Coach Patty
rippleschnout@aol.com 
Note from Coach Laurie:  These changes will not be reflected on our team Calendar for 1-2 weeks.  Thank you for your patience!

Practice Schedule this Week

We have a modified schedule this week due to the holiday.  We have had a nice surprise of being able to get into the pool during the day on ...