As a swimmer, your body needs nutrients to fuel your performance. Which foods provide the nutrients required by your body? Fortunately, food companies are required by law to give you the facts on the foods you eat. However, it does take practice to understand these nutrition facts. Here are some tips to help you with the process: Ingredient list: Ingredients are listed in order by weight. The ingredient used in the greatest amount is listed first followed by those in smaller amounts. Try to limit foods where words like “sugar,”...

Congratulations to the following PST swimmers who were ranked in FGC - IMX Top 16 program for the 2010 short course and long course season. Chris Kohanyi - SCY 9 & under - ranked 14th / LCM ranked 6th Chloe Gerena - SCY 12 year olds - ranked 15th / LCM ranked 7th Hank Contich - SCY 12 year olds - ranked 16th Diego Avellaneda - LCM 9 & under - ranked 13th Abigal Fossa - LCM 10 year olds - ranked 3rd Taylor Cook - LCM 12 year olds...

Exercise Descriptions The exercises featured below may not need as much explanation as the one's contained in the videos, but they're every bit as important. Be sure to seek out any drills that address your specific problems areas, and incorporate them into your workouts. Upper Body Band Row: (Scapular retraction) Anchor a resistance band to a sturdy object in front of you, like a bannister, or squat rack. Move back until the band has a decent amount of tension when your arms are straight. With your knees slightly bent and...

During the busy season, finding time to eat meals and snacks can be a challenge. Long training and practices don’t leave enough time to prepare or eat food. Tips: Don’t skip breakfast. Breakfast is the most important meal of the day. Establish a regular meal and snack schedule. In addition to breakfast, take time to plan, prepare, and eat healthful meals and snacks. Bring snacks with you to eat before practice and after school. Portable snacks include granola or energy bars, trail mix, crackers, juice boxes, fruit (fresh and dried)...

Swim practice is naturally a pretty relaxed place that allows swimmers an opportunity to get comfortable with themselves learning and working on new technique. However, if you’re not used to competition, those early meets can be very intimidating and confidence-shaking. Now the swimmer has to deal with competitive pressures and has to worry about her time. On top of this, it’s very easy to get distracted by what all the other racers are doing and how fast they are going. The best way to handle this with your daughter is...

Whether age groupers or National Teamers, swimmers share a common bond and culture unique to the sport itself. Each week, correspondent Mike Gustafson will reflect on the different experiences that bind us together as aquatic athletes. This week, he writes about "The Fun Theory." BY MIKE GUSTAFSON//Correspondent There's an utterly fascinating video you need to watch immediately – right now, drop what you’re doing and watch it – called "The Fun Theory." It's on YouTube and it has nearly 14 million views. It's an experiment that takes place in what...

Kids vs Parents Youth sports can create a positive, learning environment for children, but sometimes that positive environment can turn to a negative, humiliating environment. This negative environment quite often leads to "burnout, drop out, overuse injuries, cheating, violence, over-scheduling, inequalities, inadequately trained coaches, parental over/under involvement, oversight and policy issues"(LaVoi, 2008, p.14). The negative environment is often created by overbearing parents and coaches. Parents aren't educated and often don't know how their children want them to act. Parents focus on the 'winning' aspect of the game and forget that...

Training With Chloe Sutton BY BONNIE MOSS//Correspondent Chloe Sutton has an accomplished a lot for an 18-year-old. Already an Olympian and two-time national champion in the open water 10k, Sutton’s barely scratched the surface as she sets her sights set on a long career, to include the 2016 Games. The California native has turned pro, putting off college to train with Mission Viejo Nadadores coach Bill Rose and trainer Brandon Menchaca, whom she credits for her success last year. “(Menchaca) kept me lean and long while improving my strength and...

Directions to St. Andrew's: Take I-95 north to Glades Rd. Head west on Glades. Make a right on Jog Rd. The school will be on your right. Warm-up: Session II. - Saturday, January 29, Warm-up 7:30 a.m. 13 & older Events 3-24 Session III. - Saturday, January 29, Warm-up 12:30 p.m. 12 & under Events 25-52 Session IV. - Sunday, January 30, Warm-up 7:30 a.m. 13 & older Events 53-76 Session V. - Sunday, January 30, Warm-up 12:30 a.m. 12 & under Events 77-100 PST - Entries Timelines Psych Sheet

13 Steps to Being a Winning Parent INTRODUCTION If you want your child to come out of his youth sports experience a winner (feeling good about himself and having a healthy attitude towards sports), then he needs your help! You are a vital and important part of the coach-athlete-parent team. If you do your job correctly and play your position well, then your child will learn the sport faster, perform better, really have fun and have his self-esteem enhanced as a result. His sport experience will serve as a positive...