Weekly Rapids Update

Dear Parents,
WELCOME to the first week of morning practice. As you can see the coaches are also adjusting to the new schedule, but don’t worry practices will start to run more smoothly as we all figure it out.
I will be sending out a weekly email with reminders and information about events, practices, or anything else you all need to know about. Here are a few things to think about for this week:

1.) Practice- We know that peoples schedules fluctuate, but to make practice run as smoothly as possible try and stick to the assigned times below. If you have talked to me personally about a different schedule, don’t worry-

13 and up 6:45-8:45
Age 9-12 7:15-8:45
Age 8 and under 7:45- 8:45
Please remember that you are responsible for your child until they are supposed to get in the water. We encourage swimmers to come early and stretch before swimming but please do not let them get in the pool. It becomes way to chaotic for the coach.

And PLEASE bring your goggles and cap to practice!!!!!!!!!!!

2.) A T- Shirt order information sheet will be placed in your box on this week so be looking for it.
3.) Swim suits can be purchased at Kiefer Swim Shop in Plano. Remember our suit color is solid royal blue, and be sure to have them put the Rapids logo on the suit. You can also take your own suit and the logo can be added for a fee.
4.) YMCA Campers- The coaches now know that you all need to get out a few minutes early to be on time to camp. After you change be sure that you come back outside and sit under the covered area so that we know when you are leaving and can take you where you need to go.
5.)Results from last weekends meet will be sent out and I will update them as soon as possible.
6.) MEET ENTRIES- Be sure to fill out your meet entries page and turn it in to my file in the box BY WEDNESDAY”S PRACTICE. If you don’t get it in on time you may not be able to swim in the meet this Saturday.
Remember you have to swim in at least 2 meets if you want to be eligible for the Lone Star Championship meet.


Thanks to everyone for the great meet on Saturday. It was coach Stacey’s and my first meet with you guys and we are looking forward to more. Have a good week. Email your questions. Thank you,

The coaches

Coppell Meet Entries

# 1 Girls 11-12 100 Free
Samantha Costigan (11) 2:11.16Y

# 3 Girls 13-14 100 Free
Hannah Moss (14) 1:11.69Y
Kayla Stafford (14) 1:12.24Y

# 4 Boys 13-14 100 Free
Ryan Rutosky (14) NT

# 5 Girls 15-21 100 Free
Brittany Hamaker (16) 1:08.73Y
Hannah Patterson (15) 1:11.42Y

# 7 Girls 11-12 50 Back
Katie Presz (11) 51.17Y
Samantha Costigan (11) 1:01.20Y

# 9 Girls 13-14 50 Back
Hannah Moss (14) 36.10Y
Kayla Stafford (14) 38.57Y

# 10 Boys 13-14 50 Back
Ryan Rutosky (14) NT

# 11 Girls 15-21 50 Back
Brittany Hamaker (16) 35.61Y
Hannah Patterson (15) 35.97Y

# 13 Girls 11-12 50 Fly
Samantha Costigan (11) 1:00.47Y

# 15 Girls 13-14 50 Fly
Kayla Stafford (14) 36.55Y

# 19 Girls 11-12 50 Free
Katie Presz (11) 46.02Y

# 21 Girls 13-14 50 Free
Hannah Moss (14) 30.35Y

# 22 Boys 13-14 50 Free
Ryan Rutosky (14) NT

# 23 Girls 15-21 50 Free
Hannah Patterson (15) 32.12Y

# 25 Girls 11-12 50 Breast
Katie Presz (11) 52.09Y

# 37 Girls 6 & Under 50 Free
Macie Hamaker (6) 1:50.22Y

# 38 Boys 6 & Under 50 Free
Drew Moss (6) NT

# 39 Girls 7-8 50 Free
Sophia Falies (7) 56.21Y
Hannah Kmak (8) 59.70Y
Hannah Hamaker (8) 1:00.00Y

# 40 Boys 7-8 50 Free
Sam Moss (8) NT
Eli Tracy (8) NT

# 41 Girls 9-10 100 Free
Hannah Dunlap (10) 1:29.57Y
Hailey Falies (10) 1:35.33Y
Kelsey Stafford (10) 1:38.12Y

# 42 Boys 9-10 100 Free
Miles Donihoo (9) 2:50.28Y

# 43 Girls 6 & Under 25 Back
Macie Hamaker (6) 44.92Y

# 44 Boys 6 & Under 25 Back
Nicholas Costigan (5) NT
Nicholas Plese (6) NT
Joseph Presz (5) NT

# 45 Girls 7-8 50 Back
Kate Hickerson (8) 1:05.05Y
Hannah Hamaker (8) 1:11.67Y
Sophia Falies (7) 1:25.42Y
Jillian Costigan (8) 1:49.20Y

# 46 Boys 7-8 50 Back
Eli Tracy (8) NT

# 47 Girls 9-10 50 Back
Ryann Heim (10) 44.36Y
Kelsey Stafford (10) 46.36Y
Bayli Bush (9) 1:23.44Y

# 48 Boys 9-10 50 Back
Andrew Plese (10) 44.93Y
Brenner Fody (9) 55.23Y
Miles Donihoo (9) 1:08.81Y

# 49 Girls 8 & Under 25 Fly
Hannah Kmak (8) 37.19Y
Jillian Costigan (8) NT

# 51 Girls 9-10 50 Fly
Kelsey Stafford (10) 43.38Y
Ryann Heim (10) 53.81Y
Stella Gresham (9) 1:13.87Y

# 52 Boys 9-10 50 Fly
Brenner Fody (9) 1:23.25Y

# 53 Girls 6 & Under 25 Free
Macie Hamaker (6) 49.02Y

# 54 Boys 6 & Under 25 Free
Nicholas Costigan (5) NT
Drew Moss (6) NT
Nicholas Plese (6) NT
Joseph Presz (5) NT

# 55 Girls 7-8 25 Free
Carly Presz (8) 21.92Y
Kate Hickerson (8) 27.57Y

# 56 Boys 7-8 25 Free
Sam Moss (8) NT
Eli Tracy (8) NT
Samuel Wood (7) NT

# 57 Girls 9-10 50 Free
Stella Gresham (9) 52.25Y
Bayli Bush (9) 59.68Y

# 58 Boys 9-10 50 Free
Miles Donihoo (9) 56.20Y

# 59 Girls 8 & Under 25 Breast
Carly Presz (8) 31.27Y
Hannah Kmak (8) 32.26Y
Kate Hickerson (8) 34.42Y
Hannah Hamaker (8) 35.18Y
Sophia Falies (7) 38.22Y
Jillian Costigan (8) NT

# 60 Boys 8 & Under 25 Breast
Samuel Wood (7) NT

# 61 Girls 9-10 50 Breast
Hannah Dunlap (10) 49.75Y
Ryann Heim (10) 50.46Y
Hailey Falies (10) 51.67Y
Stella Gresham (9) 1:24.77Y

# 62 Boys 9-10 50 Breast
Andrew Plese (10) 53.52Y

# 63 Girls 8 & Under 100 IM
Carly Presz (8) 2:17.06Y

# 65 Girls 9-10 100 IM
Hailey Falies (10) 1:45.89Y
Hannah Dunlap (10) NT

# 66 Boys 9-10 100 IM
Andrew Plese (10) 1:42.38Y
Brenner Fody (9) 2:19.99Y

COPPELL MEET ENTRY DEADLINE

Meet Entries for the June 6th Coppell YMCA Sprint Meet are due Wednesday morning. If you are unable to attend practice tonight just swing by the YMCA and get a form from Nick E. and fill it out.

Natalie Coughlin's Body Position Basics

More Swim Tips from Active.com

Become More Efficient By Finishing Your Stroke

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By Alex Kostich 
Active.com

One of the first segments of a swimmer's stroke to fall apart when fatigue sets in is the finish, the last bit of underwater pulling that takes place during the arms-submerged cycle.

Powered by the tricep muscles of the upper arm, the finish of your stroke is essential in maintaining ideal efficiency in the water. Even world-class swimmers tire during their events and end up shortening their strokes on the back end, resulting in a rapid, choppy turnover that is less efficient and which ultimately requires more energy.

As the triceps fatigue and cramp up, the arm bends at the elbow during the final part of the stroke, and the hand is pulled out of the water prematurely (by the hip area) before a full stroke is completed. A correct finish means that your elbow straightens while your forearm is still submerged at your side, with your hand leaving the water by your upper thigh (rather than your hip). This requires triceps conditioning and, initially, concentration during the stroke cycle.

There are a few ways you can strengthen the muscles required to execute a proper finish, the most obvious being in the weight room.

Weights: Tricep Extensions

Take a 10- or 15-pound dumbbell and position yourself in front of a mirror. Bending at the waist, look straight ahead and hold the weight at your side with your elbow bent 90 degrees. Then, slowly straighten your arm until it is extended behind you. You have just completed a stroke finish.

Do 10 reps this way, taking care to slowly bring the weight back to the starting position (with your elbow bent at a right angle) before resuming the next rep. Switch arms with the weight and repeat.

This is a great exercise to do periodically to strengthen your triceps. If you do it consistently and correctly, you will notice a marked difference during your freestyle underwater pull.

Dry-Land Exercise

In addition to weights, you may want to consider using bands to condition your triceps. Instead of using weights, you can bend at the waist and pull on a pair of surgical tubing bands, repeating the motion as outlined in the tricep extensions exercise for one minute. Do this five times, resting in between each set. Keep your elbows close to your body and repeat the motion carefully and controlled, taking care to straighten your elbows completely with each extension.

Sculling

Another way to strengthen your arms to perfect your finish is to do a drill in the pool called sculling. Lying on your back with your feet facing the opposite end of the pool, push off the wall with your arms (instead of swimming head-first, you will be floating feet first to the far end).

With your arms above your head, wave your hands in a figure-eight motion, concentrating on pushing water above your head and away from you, propelling yourself across the pool. It is slow going, but you will feel the burn in your forearms and triceps if you do the drill correctly. This is also a great way to develop, or maintain, a feel for the water. As a result, you will gain a sense of comfort and efficiency during your pull that only seasoned swimmers have after years of training.

Once you have taken the time to master these simple exercises, there are other ways you can keep yourself in check during your workouts, as the shortening of the stroke is the first, most obvious element to fall apart during vigorous swimming.

Concentration

During your workouts, always be aware of where your hand is exiting the water during your underwater pull. Is it coming out by your hips, or by your bathing suit? Either way, you are swimming with a short, less efficient stroke. Force yourself to extend your elbow so that your hand exits the water by your upper thigh (below your suit line). To make sure you are extending all the way, graze your thumb by your thigh as you recover.

Pulling

A method I have depended on for years to ensure a proper stroke finish is to use paddles with only the finger-straps intact. I remove the wrist-bands and affix the paddles to my palms using just the middle-finger band. As such, if I shorten my stroke the paddles will either come flying off or they will pull my finger in an unnatural way. This method of pulling forces me to be disciplined, and trains me to develop a finish to my stroke automatically.

During competition, always concentrate on your underwater pull and make sure you are maximizing the water you are pulling by stretching out your stroke on the front end and extending it at the back end. In time, a correct finish will be second nature and you will be at a distinct advantage to your less disciplined and short-stroked competitors.

A former swimmer at Stanford University, Alex Kostich has stayed strong in the sport at the elite level even while maintaining a day job. The three-time Pan-American Games gold medalist still competes in—and wins—numerous open-water races around the world each year, as well as competing in the occasional triathlon and running race.

2009 Summer Info Meeting

We have our 2009 parent meeting on May 30^th from 4-5pm.  We will meet out at the pool and Jeff has arranged for the kids to be able to swim and have fun in the pool so pack your swim towels and come and join us. 

Coach Ryan will be on hand to introduce our new coach, David Blalock.  We will all get to meet David and also get to ask any burning questions regarding the 2009 season. 

We look forward to seeing you there!

 

Kristen Falies

Richardson Rapids Parent Board President

Upcoming League Meeting

Our next League council meeting which will be held Tuesday April 28th at 7:00pm at the Lakewest YMCA.

 

The agenda will include:  YMCA Officials' training updates, the distribution of 2009 Lonestar information and most important Lonestar team assignments . 

 

All team should send representation, including summer teams.

Why Swimmers Shave Their Bodies

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By Alex Kostich 
Active.com

Do you shave your entire body?

So goes one of the most frequently asked questions that a swimmer must endure when talking to a non-aquatic inquiring mind. As trivial and prurient a question as it can be (depending on who is asking it, and why), there is a lot to be said for the importance of a pre-race shave.

While most recreational swimmers could not be bothered, world-class swimmers depend on their once- or twice-annual full-body shave to, well, shave seconds off their times.

Regardless of your ability in the pool, you may want to consider trying the process, as the full-body shave can add a psychological—and not just a refreshingly physical—boost to your racing.

Why They Shave

Triathletes shave out of necessity: Should they fall off their bikes and skid on the road, their body hair acts like Velcro when it contacts the pavement, hooking into the road and tearing out patches of skin. Smooth legs allow for slicker, slipperier contact with the ground, allowing one to escape less-scathed in a spill.

For swimmers, the importance of shaving also ties into slicker, smoother benefits. However, a popular myth that needs to be dispelled is that swimmers shave to rid their body of excess hairs. This is only partially true; while removal of hairs is definitely helpful in making one's body more aerodynamic in the water, the real purpose of shaving is to remove the thin layer of dead skin cells that coat the outer layer of the epidermis.

This reveals fresher, more sensitive cells and results in a heightened feel for the water. While the body is constantly shedding its top layer of dead skin cells anyway, the use of a razor speeds up the process and removes cells all at once, not a few at a time. As anyone can attest, putting on a pair of jeans or getting under the sheets after a fresh full-body shave is a refreshing sensation that translates into feeling faster in the water.

How to Shave Your Body

The first step in a good shave is identifying a brand of disposable razors and shaving cream. Double-blade razors are inexpensive and much more effective than single-blades (as the TV commercials indicate, the second blade picks up any stray hairs that the first blade misses and leaves your skin smooth).

As far as shaving creams go, a menthol-scented cream works best: The menthol has a cooling effect on your skin and intensifies the sensation of a new shave. If you have sensitive skin, Edge Gel for Sensitive Skin will help you avoid razor burn, although it doesn't leave you feeling as alert and refreshed as the menthol-based cream.

While none of this is really rocket science, there are details to note if you plan on taking full advantage of a body shave. Eventually you will find the brands of items that work for you, but I suggest the double-bladed razors and menthol cream.

Depending on the extent of your hirsute nature, an efficient way to start your shave is to use clippers (those electric blades that barbers and sheep shearers use) to trim down the hair on your legs, chest, and arms. This saves time and spares razor blades, for to shave a pair of legs with full-grown hair can take up to four razors.

Since you are not just shaving hair, but skin cells, the blades should always be new (and there is no faster way to dull a razor blade than by shaving thick, unclipped hairs).

Handling the Razor

Once clipped, begin shaving your legs and arms. The most efficient way to shave is to practice a sawing motion, back and forth, against the grain of the hairs and then right back down with the grain. The up-stroke shaves the hairs, while the down-stroke cleans the razor off. The more traditional technique of rinsing the razor after each up-stroke is time-consuming and actually serves to dull the razor faster if you are rinsing it in warm water.

It is best to shave while sitting in a bathtub of warm water that you can constantly drain and refill; this way you stay warm and relaxed and avoid shivering, which results in tight muscles that can hinder your upcoming performance.

Also, keep in mind that shaving is a lot like yoga; it can be strenuous as you contort your body into different positions to get every stray hair on the behind your knees and on the small of your back. Try not to strain yourself in one position too long, for this can also have a negative effect on your race. When possible, have a partner shave those hard-to-reach areas (think of the possibilities, if that is your thing!).

As odd as this may sound, don't forget to shave the bottom of your feet and the palms of your hands. World-class swimmers swear by this method of heightening the sensation of these extremities, and you will notice a marked difference in your feel for the water. Fear not, there are no documented cases of thicker hairs growing back: All you are doing is removing dulled, less-sensitive cells from your hands and feet.

At the end of your shave, a lukewarm shower to refresh your body and some basic stretching can loosen up any tightened back or shoulder muscles.

Treating the Freshly-Shorn Skin

The final step is to dry off and splash your newly smooth skin with some rubbing alcohol. This serves two purposes: It opens up your pores and refreshes them even more than the menthol cream did, and it sterilizes any cuts or pores that could become host to painful ingrown hairs. If your skin looks scaly when dry, you can spread a light coat of baby oil over yourself for added moisture.

The best time to shave is generally the night before your race. Allow yourself at least 90 minutes to do the job completely, and avoid swimming until your warm-up the next morning. The sensation you feel with a new shave is short-lived as your newly exposed cells begin to dry up and die off, so you should avoid the water and save yourself for warm-up and the race itself.

Once the race is over, the sensation of a close shave will wear off within a week, but if you are competing again soon you can re-shave and it will still feel like your first time. A re-shave should also be done using new razors, but instead of going against the grain of your hairs, be sure to shave across the grain this time, left to right. This way you skim off the dead skin cells while not going over fresh hair stubble that, if aggravated by a razor, will cause ingrown hairs.

Because of the unique and short-lived sensation that a full-body shave provides, it's recommended that you only enjoy the process once a season, and no more than three times a year.

Often during a taper, swimmers feel unsettled and awkward in the water. By anticipating the super feeling a shave provides, you can rely on this pre-race ritual as the last step between feeling lousy and feeling great in the water. As such, the shave is as much a mental boost as a physical one.