Extra Champ Tees

We have a handful of extra Championship tees in sizes Youth Medium through Adult large.  They are $10 each - please email me if you'd like a tee.  laurie@bkyswim.com 

Support OSU Water Polo

The OSU Men's  Water Polo team is hosting a club tournament this week-end at the McCorkle Aquatic Pavilion. Cheer on JJ and his teammates as they take on Miami,  Pitt,  Purdue and Loyola.   Game times:

Saturday, March 31
11:00 vs. Miami
3:00 vs.  Pitt

Sunday,  April 1
9:00 vs. Purdue
1:00 vs.  Loyola

Scarlet 2 and Senior preseason

March 27-April 13

MON, WED & FRI

4pm-5pm, Core Workouts
5pm-6pm, Drills and Kicking

TUES & THUR
4pm-4:45pm, Aerobic Dryland
4:45-6:00pm,  Water Polo Intro

Core Dryland and Aerobic Fitness The first portion of practice will consist of core strengthening and aerobic fitness. We will incorporate shoulder stability exercises, abdominal and back strengthening, leg conditioning (including some running), and weight-room use. Please wear appropriate clothing and shoes. For those unable to run, other options will be available.

Water Polo Intro
Coach JJ will conduct these hour-long water polo sessions. Focus will be on learning the game of water polo (including rules, positions, and basic game-play). Specific drills will be used to learn the game as well as continued development of aquatic fitness. Coach JJ brings years of experience and was part of the State Champion UA water polo teams while in high school.

Open Practices

Open practices are available at Columbus North Sports Club to all of our Elite swimmers and Buckeye 3 swimmers Wednesdays and Fridays from 4:30-6 until we begin our regular schedule on April 19.  These practices will have a  coach available with a written practice that each swimmer can follow on their own or with a group of teammates.  The coach will be working with a few swimmers that are still preparing for a competition, so instruction will be very limited.

Buckeye 1, Combo and Too Schedule

The next session begins Monday, March 26:

Group	Sunday	Monday	Tues	Weds	Thursday	Friday	Sat
Buckeye 1-ders	4:00-4:45					6:00-6:45
Combo (pick 2 days to swim)	4:45-5:30	4:15-5:00			4:15-5:00	6:45-7:30
Buckeye Too	5:30-6:30	5:00-5:45			5:00-5:45

This session will run until just before Memorial Day week-end, Cost is $120 for 1 & Combo swimmers and $150 for TOO swimmers.


Patty has grouped her swimmers as follows, please contact Patty with any questions or concerns at rippleschnout@aol.com

Proposed Spring Team Group Rosters

Buckeye 1-ders
Evelyn McGill	4½
Anthony Varckette	4 ½
Andrew Walters	4 ½

Buckeye Combo
Miriam Rife	5
Pierce Bateman	4½
Bailey Kearney	5½
Maddie Eaton	5½
Lincoln Shirley	5
Ty Ritzler	5½
Ayla Krieger	5½
Jack McGrath	5

Buckeye Too
Maggie Holzhauser	6½
Elise Robinson	5½
Lucy Scheibeck	6
Michael McGrath	6½
Reed Bateman	7
Daniel Carmona	8

Sectional Team

Buckeye swimmers are the best.  Our entire team volunteered to time at tonights finals. Here's  a picture of anthony and tom timing Peter Vanderkaay and Ryan Lochte's heat of the 200 free.

USA Swimming Safety Contest

Calling all athlete members! We need your talent and vision! Bring us your original poster designs. The poster must be about safety in the pool (competition or training) or open water (competition or training) or dryland (training), the rest is up to your imagination. 

The objective of the Safety Poster Contest is to build awareness for safety in the competitive swimming environment. Each Local Swim Committee (LSC) gets to pick its winner. From the LSC winners the Safety Education Committee will pick 10 posters to be displayed at Olympic Trials. The Grand Prize winner will be selected at Olympic Trials based on voting by visitors to the display.

All athlete members are eligible. Contact your LSC’s Office or your LSC’s Safety Chair - John Pristash at jpristash@bex.net for details on how to submit your Safety Poster. 

Awards:
•All entries at LSC level will receive a specially designed Deck Pass Patch
•Each LSC winner will receive a specially designed USA Swimming London Olympics commemorative pin
•Top 10 will receive USA Swimming merchandise
•Grand Prize winner will receive a $250 gift certificate to Kiefer Swim Shop

SLEEP TIGHT, SWIM FAST: BUILDING GOOD SLEEP HABITS

The best way to approach sleep problems that occur anywhere is to pay attention to, and modify if necessary, your sleep habits at home. If you have good sleep habits at home, re-creating those habits while you are away from home will increase the likelihood that you will have better sleep in any situation. If you have bad sleep habits at home, now is the time to fix them, before you travel or get stressed.

The term many people use for sleep habits is “Sleep Hygiene.” Good sleep hygiene means you DECREASE the behaviors and thoughts that keep you up, and INCREASE the behaviors and thoughts that encourage sleepiness. Sleep is what your body naturally wants, so if you can create an environment that encourages it, sleep will happen.

What to DECREASE when you find you have trouble sleeping:

• Decrease Naps – If you nap and you are having trouble falling asleep at night, then drop the nap. While a nap may be good during the heaviest part of training, as you approach a taper and decrease energy spent in practice, you do not need to nap.
• Decrease Sleeping in – one of the best habits for good sleep is to get up and go to bed at the same time every day. Don’t sleep in (much) on the one day you don’t have early practice.
• Decrease Caffeine (cut down or eliminate, no caffeine after breakfast)
• Decrease Liquids later in the evening to eliminate the need to urinate during the night.
• Decrease Light exposure in the evening (more light = less melatonin production– sleep hormone that is created by the brain).
• TV and Computer Screens make blue light that lowers melatonin production – TV may make you feel “zoned out” and ready for sleep, but it also can make it harder to fall asleep once you turn it off.
• If you want to read or do puzzles before bed, use a low watt (15 watt) light bulb in your bedside light.
• Decrease Alcohol Use (alcohol may make you feel sleepy, but can cause night waking. Alcohol can be a stimulant for some people but it disturbs the balance of the sleep cycle, frequently decreasing the deep sleep phase).
• Decrease Worries – don’t take your problems to bed. Writing them down before bed is a good way to “park” them for the night.
• Decrease Stimulating activity in the evening – a hard workout in the evening can create a lot of energy and make it hard to fall asleep. However, a very light workout may be helpful. Stimulating activity can also include getting together with a bunch of friends later in the evening or working on a big project.
• Don’t TRY to fall asleep. If sleep does not come naturally after about 15 minutes, get out of bed and do something relaxing for a while – meditate, take a warm shower, listen to some quiet music, read, do a puzzle. Don’t get back into bed until you feel sleepy.
• Don’t watch the clock. In fact, hiding it is not a bad idea. Staring at the clock will only create more worry about not sleeping.
• Don’t worry if you wake in the middle of the night. Night-waking is actually very common – when dealt with by decreasing stimulation and increasing sleep-producing behaviors, your remaining sleep will be sufficient.
• You just may not be tired when you go to bed. Cut down on your sleep for a night or two (sleep restriction) and natural sleepiness may just set in.
• YOU DO NOT NEED TO “MAKE” YOURSELF SLEEP. Your body will do it naturally when the conditions are right.

INCREASE:

• Increase Bedroom Comfort – freedom from light and noise, comfortable temperature. Coolness and darkness increase melatonin production.
• Increase Physical Comfort – don’t go to bed hungry or over-full. A light snack before bed is OK if you are feeling hungry. Protein and some carbohydrates are the best mix to promote sleep (like toast with peanut butter, plain yogurt with some fruit, even warm milk).
• Create “winding down rituals” – meditate, read, do a puzzle, listen to quiet music, take a warm shower. These activities relax the mind and help you “let go” of the busy mental activity that can keep you awake.
• If you don’t have any regular winding-down activities established, try deep-breathing. Take deep breaths (you should be able to feel your diaphragm or stomach area rising with each intake of breath), at a natural pace. Try to slow down the pace a little, but not so much that you feel that it is difficult or you are not getting enough air. Focus on the breath and the worries will drop off.
• Increase white noise – if you are particularly sensitive to noises (“things that go bump in the night”), think about adding a white noise generator to your bedroom. It will cancel out the odd nighttime noise and help you sleep.

Following the above tips should eliminate any regular (nightly or almost nightly) sleep problems.

Everyone has occasional problems sleeping. When you are in training, sleep comes easily because of exhaustion. When you are rested, it may take longer to fall asleep – 10-20 minutes is not uncommon and not a sign of insomnia or inability to fall asleep. If you have regular sleep problems – at least three nights per week for a period of time, as well as daytime distress or poor functioning – consult a physician. A sleep study can find biological causes for poor sleep. Primary insomnia (persistent trouble with sleep without a medical cause) can be treated with cognitive-behavioral therapy and does not require medication.

If your physician recommends the use of sleep medication, remember to consult with the USADA web site prior to use to make sure that your medication is allowed. Additionally, consider the potential side effects of sleep medications, and risks of long term use.

JENNY G STADLER, PHD, CLINICAL PSYCHOLOGIST
USA SWIMMING SPORTS MEDICINE TASK FORCE

Spring Schedule

We have a tentative spring schedule for you to review and pencil into your calendar.  This will be finalized ~ by the end of next week.  Feel free to email with questions about the schedule.  There are some changes that take into account our current group sizes and the need to prepare for summer team and the long course season.

April 19-June 9, 2012

NOTE: no practice: April 22, April 29, May 27-28

Silver Elite

Mondays 4:30-5:45, combined 1 & 2 practice

Wednesdays 5:45-7:00, combined 1, 2 and Scarlet 1 practice

Thursdays 6:55-8:00, combined 1 & 2 practice at Columbus North YMCA

Fridays and Saturdays are small group days.  Please email your preferences to Coach Karr.  We have time at 5:00 and 6:00 on Fridays and 8:00 am and 9:00 am on Saturdays

Sundays 4:00-5:15 at OWU

Scarlet Elite 1

Tuesdays 6-8

Wednesdays 5:45-7:00

Thursdays 6-8

Saturdays 8-10 am

Sundays 4-6

Scarlet Elite 2

Mondays 5-6:45 with Senior

Tuesdays 6-8

Wednesdays – with Senior – will alternate weeks 4-6 pm and 7-9 pm. These practices will be split girls at one time and boys at the other. 

Thursdays 6-8

Saturdays 8-10

Sundays 4-6

Senior

Please check with your coaches for you March 26-April 15 schedule

Mondays 5-8

Tuesdays 4-7

Weds 3:30-6:30 or 6-9 (will alternate weeks). These practices will be split boys one week and girls the other.

Thursdays 4-7

Fridays 4-6

Sundays 4-6

Team Banquet

Buckeye Swim Club

2011-2012 Swim Season Banquet

Where:       The Lakes Country Club

6740 Worthington Road

Westerville, OH 43082

When:        Sunday, April 29, 2012

Time:          5:00 pm – 9:00 pm

Let’s celebrate a great season of swimming!

The evening will include…

·         Dinner - Mixed Garden Greens, Shredded Cheddar, Diced Tomatoes, Croutons & Ranch and Italian Dressings; Fruit Salad, Garlic Bread, Herb Grilled Julienne Chicken, Penne Pasta, Meat Sauce, Alfredo, Marinara, Parmesan Cheese, Chef's Choice Vegetable Medley, Chicken Fingers with BBQ Sauce and Honey Mustard)

·         Dessert

·         DJ and Dancing

·         Awards- Each swimmer receives a participation award.

Cost:

$18 per adult/$10 per child

(No alcoholic beverages will be available for purchase or consumption before, during or after the banquet)

----------------------------------------------------------------------------------------------------------------------------------------------------------------

To make your reservation send check along with the bottom portion of this flyer to Heather Weidenhamer (address below) or place your check and slip in an envelope Attn: Heather Weidnehamer in the banquet folder found in the “WEIDNHAMER” mail folder at Columbus North.  Please return your payment by April 15^th.

Make check payable to:   Buckeye Swim Club Boosters

Heather Weidenhamer

5410 Grand Oak Blvd.

Galena, OH 43021

(740) 879-3568

hweidenhamer@gmail.com

Name:                                                         

*Lake Membership # (if applicable)                      

# of Adults: x $18=                                                                                    

 # of Children: x $10=                                                                      

**Coach gift donation amount:                                            

Total:                                                                                                

 

*If you are a member of the Lakes, the amount paid will go toward your monthly dining commitment. Please indicate your membership number in the space provided.

** In addition, if you’d like to make a donation to a gift for the coaches, please include it in your check with a notation of how much you are giving on the form. We will be purchasing gifts for the coaches to be presented at the banquet.

***If you have pictures taken throughout the season, please send electronic copies to: Whalen NG whalen@sportsimageinc.com or place originals in the NG mail folder, indicating if you would like the originals returned. Notify Whalen by email if you have left pictures in his folder

Go Cats!

We had a nice surprise tonight when two Grand Prix swimmers showed up at our pool to get in a pre-meet swim. When one of the young men learned that one of our boys wants to go to Arizona he gave him his cap off his head!  One of the many things I love about this sport is how selfless many swimmers truly are.  This young man has a great story, as he switched from soccer to swimming late in high school and promptly caught the eye of the coaches at Arizona. He will represent Brazil in the London 2012 games.

Practice dad of the year.

Dedicated practice dads like Brian work so hard they need to taper for the big meets too!