Senior 2 swimmer Tanner Martinez was recently asked to serve on the PNS Board of Directors as one of the athlete representatives. Tanner has serves as OCA's athlete rep for the last year and has gotten actively involved in the PNS organization. He has served for the last year as the athlete rep on the Technical planning committee. The board determines how the meets are run and sets the guidelines for the meet structures. It is one of the most important committees in the PNS organization. Way to go Tanner!!!

BY JILL CASTLE, MS, RDN Fat gets a bad rap in the world today, its consumption associated with heart disease and obesity. But, fat has a beneficial role for humans, and for the growing swimmer, it can be a useful and strategic tool to manage weight. Whether the young athlete is trying to gain weight or lose a few pounds, fat is the single nutrient to manipulate, and here’s why: Fat is a concentrated source of calories, offering 9 calories for every gram (versus 4 calories per gram in protein...

BY JILL CASTLE, MS, RDN Food is fuel. Just like a car needs fuel to operate, so does the body. Without enough food, changes happen in the body affecting a number of daily functions, including athletic performance. Young swimmers may be at risk for under-eating or poor eating. Combine these with the high calorie demand of swimming and ongoing growth and it’s easy to see that low food intake can be a real problem. Read More

BY JILL CASTLE, MS, RDN usa swimming At the end of the season when you’re laying everything on the line, don’t let a misstep in nutrition or poor planning sabotage your goals. Here are a few things to keep in mind as you prepare for the biggest meet of the season: 1. Eat breakfast. Start races on the right foot by eating something first thing in the morning. Muscles and metabolism will get the carbohydrate and energy boost they need. 2. Eat at the meet. I’m not hungry, or I’m...

BY DAN MCCARTHY//HIGH PERFORMANCE CONSULTANT USA SWIMMIMG Do you know an athlete who not only never misses a workout, but never misses a yard of their training, or a rep in the weight room? No matter how tired or beat up they might be, they see their work through to the end. Despite the fact that they may not be the most talented on the team, aren’t they usually one of the most successful? Is this sort of determination, or Grit, just how they are, or have they developed their...

TOP TIPS FOR CHOOSING QUALITY CARBOHYDRATES BY CHRIS ROSENBLOOM, PHD, RDN, CSSD There are some crazy ideas out there about carbohydrate intake and swimming. I’ve heard everything from “carbohydrate is not needed to fuel swimming” and “carbs only make you fat” to “carbohydrate-rich foods should never be eaten after lunch, or dinner, or after 8 p.m.” For the record, all of those statements are false. Carbohydrate is the primary fuel for active muscles. Without adequate carbohydrate in your daily diet, you will find it hard to sustain hard training, and...

The Mercer Island School Board aproved an extension of the management agreement for Mary Wayte Pool between Olympic Cascade Aquatics and the Mercer Island School District. The agreement extends operations through 2014 with options into 2018. OCA is happy to continue this remarkable community partnership to keep the pool running and open to the public. This extension insures operation through 2014 and is the first step in a series of long term commitments to the facility by the School District, City of Mercer Island, and OCA with an objective of...

Want your kids to become successful in the pool? This article written by Competitive Advantage has some good tips for parents. As parents you are part of the key role to your child's success take a few minutes to read how you can be their best supporter. MOM AND DADS ROLE WITH SUCCESSFUL SWIMMING

DOLPHIN KICKS IN RACES 1 1 10/7/2013 BY RUSSELL MARK//HIGH PERFORMANCE CONSULTANT Dolphin kicking has transformed from a fad of the 90s to a skill that is essential to success in today’s racing. It’s especially prevalent in the 100 and 200 events, but it is growing as a factor to achievement in the 50 free all the way up to the 800 and 1500 free. It’s also not just an important skill to mature elite athletes, as more and more athletes at Junior Nationals and the USA National Junior Team...

Congratulation to all of our swimmers attending post season championship meets this week. USA Swimming Junior National Championships Aug 5-9th Irvine CA Sam Petrini North America Challenge Cup Aug 8-10th Seattle WA Melanie Bantle Alex Williams Sabrina Kwan Noah Davis Western Zone Age Group Championships Aug 7-10th Roseville CA Tyler Alderman Maya Alderman Hannah Leahy OCA wishes all athletes the best of luck in their meets! GO OCA!!!