Swim Stretches
Reaching-up Shoulder Stretch:
Place one hand behind your back and then reach up between your shoulder blades.
Arm-up Rotator Stretch:
Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broom stick forward.
Single Heel-drop Calf Stretch:
Stand on a raised object or step. Put the ball of one foot on the edge of the step and keep your leg straight. Let your heel drop towards the ground.
Tips for Great Swimming
By Suzanne Gaida
1. Always bring a full water bottle to practice and DRINK it.
2. Pack you swim back the evening before morning training.
3. Stretch every day.
4. Eat more fresh fruit and less fat.
5. Thank your coach after each training session.
6. Don’t breath between the flags.
7. Carry a spare set of goggles.
8. Get more sleep and watch less TV.
9. Streamline.
10. Past the flags in all strokes.
11. Don’t pull on the lane ropes.
Coach's Message
A great start to the season!
February, 2010
Wow! The Comets have had a great start to the season! As the Short Course season comes to an end I would like to take the opportunity to let you know where we have been and where we are going.
So, what have we been up to the past six months? The Comets have participated in 94 workouts, 2 training camps a number of competitions. Since September, the Black group has swam over 400 Km. The Comets have participated in 12 meets ranging from Junior Circuit to the Alberta Senior Provincial Championships. In those 12 competitions you have set an amazing 17club records and achieved 232 (72%) Best Times! Way to go swimmers!
- Padraic Cohen and Patrick Geeraert have swam in their first ever competitions!
- Serinah and Abby have qualified for Alberta Age Group Trials.
- The Blue group has taken off a total of 188.10 seconds. The Gold and Black groups have taken off a total of 1446.25 seconds.
- In total, the Comets have improved a whopping 27 minutes and 15 seconds!
- Connor, Jesse and Jon have set 17 New Club records so far this season.
- Connor has new club records in the 100 Free, 200 Free, 1500 Free, 100 Back, 200 Back, 50 Fly, 200 Fly, 100 IM, 200 IM and 400 IM
- Jesse has new club records in the 100 Free, 200 Free, 400 Free, 800 Free, 1500 Free and 400 IM
- Jon has a new club record in the 200 Fly
Preparing for Peak Performance
Feb, 2010
You have worked hard in the pool and during dryland. With the most important competitions of the Short Course season coming up what else can you do to ensure you achieve the optimal results?
Sleep. Make sure you are listening to your body and allowing it the rest it needs to recover from all the work that you are asking it to do and prepare your body for the next workout. Can you sneak in an extra 30 minutes each night (especially before am workout)?
Nutrition. Think of your body as a high-end sports car – a Lamborghini – what kind of oil and fuel would you put into your Lamborghini? Would you think about the quality of motor oil and gasoline that fuels your $200,000 vehicle? I am sure you would! Why should your body be treated any differently? Make sure to fuel your body with healthy fruits, vegetables, grains and proteins. Eat an after school snack before evening workouts - bagel & peanut butter, yogurt, banana, nuts, granola bar - These also make good snacks during competition or an easy breakfast before morning workout!
Hydration. Would you let the motor oil in your Lamborghini hit the empty mark? Probably not. But many athletes attempt to train or perform while suffering from mild dehydration. Make sure to drink water throughout the day. Don't wait until you feel thirsty - by then your body has wanted fluids for quite a while. Bring your water bottle to workout - and drink from it! Try to consume anywhere from 500ml - 1L for during each workout.
Welcome to the 2009-2010 swimming season!
Sept, 2009
I hope you had a great summer and are ready to get back in the swimming pool.
About me:
My name is Randi Willisko - the new Head Coach of the Cochrane Comets. I have been involved in competitive swimming both as athlete and coach for over 18 years. Throughout my coaching career I have had the opportunity to work in a few different locations through B.C. and the Calgary area. Most recently, I spent six seasons with the University of Calgary Swim Club. I am very excited to start this new chapter of my life with the Comets!
I am in the process of planning a parent meeting to introduce myself and go over the meet schedule, training schedule and swimmer and parent expectations. If you need to get in touch before that please feel free to approach me in the lobby before or after workout, send me an e-mail or give me a call. I am looking forward to meeting everyone. Please introduce yourself if you see me in the lobby or around Cochrane!
Randi Willisko
Healthy ideas to get you through your work out, and your day…
All athletes – Although it is important to top up you blood sugar and your stored carbohydrates before a work out, leave 3 hours or so between a heavier meal, or 1-2 hours between a smaller meal and your work-out. It’s better to have a little something in your belly, but to avoid reflux and heartburn, you may have to experiment with the content a bit so choose foods that don’t talk back! Everyone will be different.
Simple (healthy!) snack ideas:
Cheese/crackers/fruit
(50 g cheese, 6 crackers, 20 grapes = 1 dairy/1 grain/1fruit and 350 calories)
Nuts and raisins
(1/4c dried almonds, 2T raisins = 1 meat/alternative, 1 fruit and 260 calories)
Fruit smoothy
(1 c. vanilla soy drink, ½ frozen banana (peeled), 3 frozen strawberries, 1/4c. cottage cheese = 1.25dairy, 1 fruit and 225 calories)
Yogurt/fruit/cookies
(175ml fruit flavored yogurt, small banana, 4 oatmeal cookies = 1 dairy, 1 fruit, 3 grains and 470 calories)
Ham and cheese sandwich
(2 sl. WW bread, 50g ham, 50g cheese, mustard = 2 trains, ½ meat/alt., 1 dairy and 460 calories)
Toast with peanut butter and banana
(2 sl. WW bread, 1T peanut butter, 1 small banana = 2 grains, ½ meat/alt., 1 fruit and 270 calories)
Cereal and milk
(315ml Vector meal replacement cereal, 250ml skim milk or soy drink = 3 grains, 1 dairy and 300 calories)
Power Bar/Orange juice
(1 Power Bar meal replacement, 1 drinking box of orange juice = 3 grains, 3 fruit, ½ meat/alternative and 350 calories)
Breakfast bar/yogurt/fruit
(1 Nutri*Grain bar, 175 ml fruit flavored yogurt, 1 medium orange = 2 grains, 2.5 fruits, 1 dairy and 400 calories)