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Team
Many if you will be competing for the
first time or have not competed for a long time...please help each
other... see coach for the big stuff and fellow team mates for the
little stuff. Remember, we are a team we help each other...this is
what makes Technosport so great.
The meet is at PEPS Pool Laval
University, Pavillon de l'Éducation Physique et des Sports,
Université Laval, Québec G1K 7P4.
SECTION A
SWIM MEET GUIDELINES (read and
print):
- pick up your swim meet kit at
registration table Friday before Warm up at 5PM
- pick up your swim meet kit at
registration table, Saturday before 8AM... if you are not
swimming Friday night
- relay sheet is taped to coaches
table...please check for your relay ( it is chaos if we have to
try and find you prior to a relay)
- I will send a notice once I know
for the web link to see what time your event starts and when
each session will finish
- THERE ARE NO CARDS AT THIS
MEET...SHOW UP AT THE STARTING BLOCK READY TO SWIM 4 HEATS
BEFORE YOUR START, really pay attention or you will miss your
event.
- discuss race strategy, if you
need it, with the coaches table well in advance of your race.
Coaches for this meet are DUANE JONES, SYLVIE DELIENCOURT, PAT
NIBLETT, PAT ANGUS, GERRY PARENTI
- relays will be posted and a team
captain will guide you to the start
- extra relay and individual
sheets will be at the Technosport coaches table
- caps (5.00) will be at the
Technosport coaches table...sit behind the coaches table, in
front of our banner, in the stands and have a great time.
- follow fuelling and warm up
guidelines
FUELLING:
--- ALWAYS KEEP YOUR ENERGY UP
DURING THE MEET--SEE POWER SNACK ATTACHMENT
EVENING BEFORE
2 WATER
1 PROTEIN-CHEESE
2 STARCH----PASTA
2 VEGETABLE—TOMATO SAUCE
1 FAT
MORNING PRE-RACE MEAL
2 WATER
1 MULTI-VITAMIN
1-2 FRUIT-1/2 TO WHOLE BANANA
1-2 STARCH-1/2 -1 BAGEL OR HOT OATMEAL
TO BE EATEN 1-1.5 HOURS PRIOR TO ACTUAL RACE
POST-RACE SNACK---EAT EVERY 1.5 TO
2 HOURS...OR POWER SNACK, SEE
ATTACHMENT
2 WATER
1 FRUIT-1/2 BANANA
1 DAIRY/PROTEIN- 1-2 CUPS CHOCOLATE MILK
1 STARCH-4 SODA CRACKERS
TYPICAL WARM UP 1 HOUR PRIOR TO
RACE
FRIDAY
200 FREE
200 DRILL
200 KICK
4 X 50 PACE
4 X 25 BUILD
100 EASY
SATURDAY
200 FREE
200 DRILL
4 X 50 PACE
4 X 25 BUILD HOLD STROKE/ PROPER START AND FINISH
100 EASY
SUNDAY
200 FREE
6 X 50 STEADY BUILD
2 X 25 QUALITY HOLD STROKE/ PROPER START AND FINISH
100 EASY
TYPICAL RE -WARM UP BETWEEN
RACES-EVERY 1.5 HOURS
100 EASY CHOICE
2 X 50 PACE
2 X 25 BUILD HOLD STROKE/ PROPER START AND FINISH
50 EASY
“ALL WARM UPS SHOULD BE
COMPLETED 15-20 MINUTES PRIOR TO RACES”
Coach Duane Jones
Technosport
SECTION B
...from the pen of Genevieve
Mackwood Swim Meet Packing List
Here is a list of important items you
should have in your swim bag for a meet. Label your stuff and
collect it at the end of each day.
- Bathing suits (at least):
Bathing suits can rip and get lost and some people like to
change suits between races to keep dry.
- Team Bathing Caps: (at least 2)
same reasons and wearing a yellow Technosport cap makes it
easier to identify your team-mates during warm-up and relays.
The coach has a supply if you don't have one yet. Get it before
the meet.
- Goggles (if you wear them) and
again at least two pair. Make sure that if they are new you
break them in this week at practice- you don't want to be
adjusting them on the starting blocks. Always alternate two pair
of goggles during practice.
- Nose/ear plugs if used
- Towels: bring several. A chamois
is great to dry off with after races as well.
- T shirts: preferably dri-fit, to
wear between races.
- Warm deck clothing: warm up suit
or fleece.
- Deck shoes: avoid nasty bugs and
falls and keep your feet warm too.
- Toiletries: the usual
- Water bottle: swimmers get
dehydrated and don't always know it.
- Healthy snacks: Bring cut up
veggies, crackers with p/b, cut up fruit, cheese, bagels,
chocolate milk, power bars or gels - anything that is "Duanable"
. Keep them in zip lock bags in a lunch box . Please keep our
team space garbage free.
- Medications: tylenol, ibuprofen,
inhalers, ?nitro and any other medication you may take on a
regular basis and will need throughout the day.
- A pen to make notes of your
times, a highlighter to make note of when you swim on your heat
sheets. It's a good idea to write on a card the event #, heat #
and lane # for each of your races and then keep this card in a
small zip lock bag and attach it to your swim bag. That way it
is easily accessible and stays dry.
- Entertainment items: just cheer
on your team-mates! Or bring a book, crossword, ipod, CDs,
cards, NO BLACKBERRY devices- this is your weekend away.
- Cooler if you want cold drinks.
Thank you
Coach Duane Jones
technosport@rogers.com |
