Weekly Update: HAPPY THANKSGIVING

Thanks for another great week Aquadawgs!

This week I am grateful to have a job where I get to work with awesome swimmers and their families. You guys are the reason I love what I do!

I hope everyone had a wonderful thanksgiving.

Here is an article on 15 reasons to be thankful for swimming.

This week swimmers swam the TURKEY swim.

T--turns
U--underwater
R--race (turkey race)
K--kick
E--every stroke (IM)
Y--yards/YMCA

It was lots of fun and we burned some calories so we could eat up on Thursday.

Important Info:

• Check out the holiday gift guide for great gift ideas for Aqaudawgs!
• Next swim meet is our next swim meet is Saturday December 13th at 7:00am the Ahwatukee YMCA. Please have your meet forms to me by Thursday December 11th. 
• Our last day of practices will be Tuesday December 16th and Wednesday December 17th. We will be doing the 12 days of Christmas swim for our final practice.
• If swimmers would like, we are thinking about making shirts that say: "I survived the 12 days of Christmas swim". Swimmers would have to pay $10 for these shirts. If you like this idea send me an email (alisha.maxwell@vosymcaa.org) saying you want us to make shirts. If we get enough interest we are going to go through with it, if not we will just do the swim for fun.
• PLEASE remember to dress warm for practice. Sweatshirts, sweatpants, beanies, and warm shoes are encouraged. Being cold after practice is not good. Please dress warm. 

PRACTICES THIS WEEK: Thanksgiving

There will be no practices THURSDAY the 27th and FRIDAY the 28th due to Thanksgiving. I hope all swimmers will have a wonderful holiday and enjoy time with family. I hope to see all of my swimmers the following week to work off all that pie. :)

I am grateful for all my Aquadawgs!

Have a wonderful holiday!

Coach Alisha
alisha.maxwell@vosymca.org

Aquadawg Holiday Gift Guide!

Kids are making their holiday lists and what a better gift to give than SWIM GEAR!

I have had many of my swimmers and parents ask me about swim gear for holiday presents. What to buy, where to buy it from and other questions.

So as a result I have decided to make a Aquadwag Holiday Gift Guide.

This is simply a list of what I think are the best swimmer gifts.

As always, the best place to get swim gear is swimoutlet.com. They have the widest selection and best prices.

If you don not want to shop online and are looking for a store to go to the best one is Ski Pro: 1924 W Rio Salado Parkway Mesa, AZ 85201. This Ski Pro carries most of the team gear for the big teams in the valley so they tend to carry the most swim gear all year round.

Female Swimsuits:

• Best Brands: Speedo and Nike.
• Polyester: If you want a suit that will last...look for a polyester suit. Polyester suits have little stretch so some kids find them a little uncomfortable but they last way better. I have had some of my polyester suits for over 5 years and they are still perfectly wearable.
• Grab Bags: If you are looking for a cheaper alternative to a brand name suit grab bags on swimoutlet.com are a wonderful option. When you buy a grab bag you don't get to pick the specific suit you want. You pick a size and they send you a random suit of that brand (some of the grab bags are specific cuts of swim suits and will just be a random print). If you child is not picky this is they way to go. You usually get a really good deal on an otherwise expensive suit. But as a caution these swim suits are FINAL SALE. 
• Sizing... in the swimming culture swimmers wear their suits small. I find that some of our Aquadawgs are buying suits way too big. Consider going to Ski Pro trying on suits and then maybe buying one online. You want it to be tight but not uncomfortable. For point of reference I typically wear a 28. 
• Some of my favorites (women sizes):
• The most popular swim suit style: http://www.swimoutlet.com/p/nike-swim-cut-out-tank-swimsuit-grab-bag-8114452/?color=
• http://www.swimoutlet.com/p/nike-swim-vibration-cut-out-tank-8114709/?color=9325
• http://www.swimoutlet.com/p/speedo-endurance-+-razor-dot-free-back-training-swimsuit-8114569/?color=11933
• http://www.swimoutlet.com/p/nike-swim-electric-rio-cut-out-tank-8114699/?color=43178
• http://www.swimoutlet.com/p/speedo-endurance-+-water-grid-touch-back-training-swimsuit-8114566/?color=212
• This one has a tie back which is helpful for some sizing issues: http://www.swimoutlet.com/p/speedo-pop-vibration-tie-back-one-piece-swimsuit-8114591/?color=9325
• Jolyn: Jolyn suits are all the rage with swimmers right now. They are a name brand suit that is a little more fashionable and everyday cute. They were the first place to offer tie backs. http://www.jolynclothing.com/
• My favorite: https://secure.ultracart.com/catalog/JOLYN/LGT.html
• Some suggestions (girl sizes):
• http://www.swimoutlet.com/p/speedo-deflection-super-pro-swimsuit-47558/?color=212
• http://www.swimoutlet.com/p/speedo-youth-endurance-+-razor-dot-flyback-training-swimsuit-8114570/?color=210

Male Swim Suits:

• I do not know as much about male suit but I believe...most of the same things apply 
• I would go with the jammer style. It is the knee length style. 
• Some suggestions (man sizes):
• http://www.swimoutlet.com/p/speedo-spiral-curve-jammer-7535489/?color=9605
• http://www.swimoutlet.com/p/speedo-male-solid-endurance-jammer-7886/?color=9325
• Some suggestions (boy sizes):
• http://www.swimoutlet.com/p/speedo-male-solid-endurance-jammer-7886/?color=9325
• http://www.swimoutlet.com/p/speedo-deflection-jammer-47559/?color=210

Swim Backpacks:

• This is probably one of the coolest gifts.
• These bags are perfect for practice and look very cool
• This is the iconic swimmer bag: 
• Larger Version: http://www.swimoutlet.com/p/speedo-large-35l-teamster-backpack-7535469/?color=41007
• Smaller Version: http://www.swimoutlet.com/p/speedo-medium-25l-teamster-backpack-7535470/?color=41080
• They come in a ton of fun colors and are great backpacks

Swim Parkas:

• These coats are great for colder weather on the pool deck
• When it gets cold you can usually see me wearing mine at practice.
• I would suggest maybe getting a size up. I like mine big and comfy. Mine is an adult large.
• On many of the parkas you can also get your name embroidered which is cool.
• Some Suggestions:
• http://www.swimoutlet.com/p/sporti-comfort-fleece-lined-swim-parka-8117648/?color=9343
• http://www.swimoutlet.com/p/nike-swim-parka-youth-13288/?color=9287
• http://www.swimoutlet.com/p/sporti-solid-swim-parka-youth-21595/?color=10904
• http://www.swimoutlet.com/p/custom-swim-parka-1407/

Also...don't forget AQUADAWG hoodies and gear are also available and make a great gift. 

Aquadawg Apparel Online Ordering Instructions

• Please go to  www.gamezoneapparel.com
•  Select the Aquadawgs button on the left side
• Enter the password- ymca
• Select the item you want. Select the size and color and add to your cart. If you want to continue shopping press the yellow button at the bottom right. Once you have completed your selections, please press the yellow check out button to continue.
• Fill out the shipping and billing information completely.
• Check the privacy policy box and submit.
• If your order is correct you will need to read and accept the return policy. Then please click the PAYPAL button at the bottom of the page.
• PayPal is a service used to collect payments. You DO NOT need to be a member of PayPal or register with PayPal to complete your purchase.
• On the PayPal screen click the PayPal button.
• If do not wish to pay with a PayPal account click the pay with Debit or Credit card tab under the login button.
• Enter your information and submit.
• Review your information and click Pay Now.
• You will be sent a receipt from Game Zone Apparel and PayPal. If you do not receive an email confirmation From Both your purchase is not complete.  Please contact GZA at 480-275-7675.

ALL ORDERS WILL BE PLACED ON THE DAY AFTER CLOSING.  ALL ORDERS WILL BE DELIVERED TO YMCA WITHIN 2 WEEKS OF THE CLOSING DATE.

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If you have any more questions about holiday gifts for swimmers feel free to email me.

alisha.maxwell@vosymca.org

Weekly Update: Body Position & Being a Parent to a Swimmer

Aquadawgs!

Thanks for another great week.

I was surprised with the birthday gift I received from many of the swimmers on Thursday. Thanks to Deb and all the swimmers and families who participated in this and wished me a happy birthday. I felt very loved and it put a smile on my face the whole night.

This week all of the groups spend Tuesday working on effective streamlines and proper body position. Body position is essential to swimming fast. If swimmers stay nice and tall then when they rotate their stroke and kick are effective. But as soon their body loses tension and starts wiggling side to side the effectiveness of their stroke goes down drastically. My goal is to make swimming as efficient and therefore as easy as possible. We do not want to work harder than we have to.

Here is an article with more information on improving your body position: 3 Steps to Better Body Position

This article about how to be a good parent, athlete, and coach was shared with me this week. It tells some of the worst things that all of us do and gives a list on something better to do. It is a very good article. Beneficial for all to read: Ten Ways for the Swim Parent To Sabotage Their Childs Swimming Career

SAVE THE DATE our next swim meet is Saturday December 13th at 7:00am the Ahwatukee YMCA. Please have your meet forms to me by Thursday December 11th. 

There will be NO PRACTICE Thursday November 27th and Friday November 28th due to Thanksgiving. 

Swimmers get ready for the TURKEY swim next week. I can't wait!

Coach Alisha
alisha.maxwell@vosymca.org

Weekly Update: Creating Good Habits

Aquadwags!

Thanks for another great week.

Last week we increased the intensity and worked heavily on IMs. The beginner group had some fun with relays. The intermediate worked on swimming faster for longer distances. The advanced and high school groups worked on some breath control, race plans for IMs and speed. 

Lately, I have had talks with many of our swimmers about making changes to their technique and breaking those bad habits that many of us develop. Breaking habits can be a long process. It is important that our swimmers stay persistent when trying to improve their technique. I can personally give them tips at practice but unless they continually put them into action they will not improve. As I have told many swimmers the most important time to think about technique is warm up. Warm up is an important time because there is no time or speed pressure. It is meant to be nice, easy and long. I believe warm up is the time that those bad habits can be changed. Read this article about the time it takes to develop good swimming habits: How Long Does it Take To Create Good Swimming Habits?

An advanced swimmer this week showed me this picture. It is her goals modeled after the chart I made as an example (see post here). I love to see swimmers pay attention and apply the things they are learning. I would love to see other Aquadawg goals! Feel free to email or show me pictures: alisha.maxwell@vosymca.org

SAVE THE DATE our next swim meet is Saturday December 13th at 7:00am the Ahwatukee YMCA. Please have your meet forms to me by Thursday December 11th. 

Thanks!

Coach Alisha

alisha.maxwell@vosymca.org

Weekly Update: Meet Recap (PICTURES), Staying Warm, & Coach Alisha's Email

Thanks for a great week last week Aquadawgs!

Last week the swimmers worked on some starts, turns and fast swimming in preparation for our swim meet.

I was very impressed with all of the swimmers who went to the swim meet. I held the swimmers responsible for knowing warm up before the swim meet and I think that helped warm up go very smoothly. I also saw a lot of good racing happening especially in our older age groups. It always helps us push ourselves if we have someone to race. I also saw a lot of swimmers drop times and also inform me that they dropped times. Focusing on our times is a wonderful habit we are developing as individuals and as a team.

MEET RESULTS

A few things to improve on for the next meet are swimmers need to come more prepared for the weather, especially the little ones. I saw too many cold swimmers. It is a good idea to bring a sweat shirts, sweat pants, several towels and shoes to the swim meet. Also kids love hot chocolate in a thermos after getting out of the pool.

For the next swim meet I would prefer that swimmers walk up to their race with a towel or sweatshirt and shoes. They should take them off before their race and leave them on the timers chair. Then after the race they can pick them up and put them on. For those swimming 25's wear a towel or sweatshirt and shoes to the starting end of the pool and have your parents meet you at the finish with a warm dry towel. And then you can go get your stuff you left at the start.

Lets please stay warm.

And please prepare for the weather at practice the same way with sweatshirts, sweatpants, shoes, and warm dry towels.

Reminders & Important Information:

• Tuesday there is practice even though it is Veterans Day
• Coach Alisha has a YMCA email! If you have her personal email please start using this one for all YMCA related questions: alisha.maxwell@vosymca.org
• Please get your ribbons from the meet at practice
• Follow our Aquadawg Instagram @ymcaaquadawgs

Thanks!

Coach Alisha

Finish ALL the Way

Last night in advanced practice I referred to this olympic race when talking to the swimmers about not slowing down and finishing all the way to the wall. Watch as Bolt celebrates before he even finishes the race. Yes...he won a gold medal and set a new world record but one has to wonder how much faster he could have been if he finished all the way (you can hear the announcer wonder this same thing in the video). Even if your winning, it is always about the clock. We need to make sure when we swim we are always shooting for the best time and finishing all the way to the wall.

Bolts 100m dash: https://www.youtube.com/watch?v=o-urnlaJpOA

Weekly Update: First Swim Meet

Aquadawgs!

Thanks for another great week!

I hope everyone had a safe and fun Halloween.

This week the groups experienced more challenging sets. For some swimmers it was a tough week but I saw a lot of good efforts at practice. We also had some fun at the end of the week with the pumpkin swim.

This week the temperatures are really starting to cool off. The pool is heated but please have the swimmers bring something warm to put on after practice.  

This Saturday (November 8th) is our first swim meet! It is at 7 am at our YMCA. Typically these meets are short and usually done by 10 am or earlier. If you are planning on attending the swim meet please turn in the meet form and $10 to me (Coach Alisha) by Thursday November 6th. The meet form can be found on the Aquadawg website, on the top bar of this blog, or here. I look forward to seeing all the swimmers race and show off what they have been working on.

PARENTS, We will need volunteers for timers so come prepared and willing to help. 

At swim meets swimmers are always trying to work on beating our personal times. Personal times or personal records (sometimes referred to as PR’s) are the fastest times a swimmer has ever gone in each race. These times should be kept track of somehow. I suggest writing them down in a swimming notebook or posting them up on the fridge. My older swimmers should have these times memorized. This way when I say let do a 50 sprint at practice, swimmers know an approximate goal of how fast they should be going. Written down times should also be accompanied with written down goals. Swimmers’ goals should always be to improve their times or get faster.

For example:

Event	Best Time	Time Goal	Technique Goal
50 Butterfly	38.67	36.99	Arms out of the water Two-hand-touch Keep feet together
50 Backstroke	35.23	34.00	Flip-turn Tight streamline Underwater dolphin kicks
50 Breaststroke	40.20	39.99	Tempo Gliding Two-hand touch
50 Freestyle	31.03	Break 30 seconds (29.99)	Good start Flip-turn Don’t breathe from flags to wall

At swim meets the swimmers in the lanes next to you are there to push you. Beating each other should not mean much unless you beat your personal time. And then you should actually thank the people next to you for pushing you to accomplish this personal goal. By putting the focus on the times and not the place swimming becomes a very individualized sport.

Improved times always are successes no matter what place the swimmer came in.

At most swim meets the times will be posted and/or given to the swimmer. But just in case, it is always good practice for a swimmer to ask the timer after they finish what their time was. After the swimmer receives their time they should write it down and compare to previous meets.
I believe that if swimmers and parents encourage the goal of improving times, swimmers will feel successful and gain a sense of personal pride for their accomplishments. I also believe that this helps strengthen our team because swimmers are working toward personal goals and not beating each other. We are a team and we always should want our teammates to do well.

For more info and inspiration about swimming fast see these previous posts:

• Watch these four videos
• Info on how swim meets work