Club Warriors Newsletter · You may think so, and you may be right. An honest evaluation of your...

May 2015

Club Warriors Newsletter

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CONTENTS:Pg. 1-2 Head Coach Russ Franklin’s Article on “Why Should I Get Involved in Club Warriors” - Group photo of coachesPg. 3-5 All the Swim Coaches Group updatesPg. 6 Thinula De Silva, Sets 7 New Club Warrior Records!Pg. 7-8 Swimathon 2015 Update and Collage of PicturesPg. 9 Article on “Top Food Mistakes Made by Swimmers”Pg. 10 WOSA SC Regional Collage of Pictures and Results.Pg. 11-12 Tutorial, how to Find Your way around www.Swimming.ca WebsitePg. 13 Ontario - Canada Games Development Swim TeamPg. 14 Red vs. Black CW In-house Meet CollagePg. 15 Scratch Policy, Upcoming MeetsPg. 16 Club Warriors Contact info.

WhyshouldIgetinvolvedwithClubWarriors?

As a parent you may ask yourself the above question, and follow it up with “I pay my fees what more should I do”? The first and most powerful answer is the simplest, “I

should help because it benefits my child”. The second answer is that Clubs like CW cannot function without substantial volunteer help. The economics are not there for a full professional staff to do all the things that need doing.

The Club needs a little bit of time from everyone, a little more from some and on occasion, a great deal from a few. A simple Club goal is to devise a system where the coach is left free to do what they do best…Coach. This means that parents take responsibility for Fund Raising, Administration, Club Communication and similar items.

HowcanIgetinvolved?

Fund Raising – bring in dollars to make up the difference between operating budget and club fees. There aren’t many organizations with enough operating funds and we are no exception. Most of us are experts at spending and less expert at raising money. Much help is needed here.

Continued Pg. 2...

Head Coach, Russ Franklin’sArticle on “Why Should I Get Involved In Club Warriors?”

May 2015


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CW Swim Coaches For the 2014/2015 Season

Back Row (Left to Right): Rob Taylor, Russ Franklin, Jesse MacLeod

Middle Row (Left to Right) : Jonah Read, Jennifer Kay, Madison Stecho, Mary McPhee, Allison Meklensek, Nathan Wilson

Front Row: Lexi Meklensek

Publicity – In house through bulletins, write ups, newsletters etc. and in the Public eye with newspaper articles TV/Radio coverage. Letting people know about the Club, its goals, aims, results and personal stories.

Membership – Recruit, Register, Educate, Retain. There are many possible “jobs” to volunteer for. If you are interested in this area talk to a Board Member.

Administration – The Board of Directors takes on most if not all of the Administrative duties, volunteering to help out by sitting on a committee or being an apprentice is important.

SwimMeets – For now, the swim meets that CW run are strictly In House so we do not use them as a source of revenue for the Club. The plan for the future is to eventually have a strong enough parent group of officials that we could host “Invitational Meets” that would generate more monies for the Club. Whether the meet is an In House or Invitational meet, they cannot be run without a large number of parent volunteers. A virtual army of officials ( just like you) run the meets for our swimmers. No parents – No Swim Meet!

Stability is what helps build an organization, stability in Philosophies and Staff as well as Stability in membership. Since the Club’s inception, CW has been lucky to have both Coach Chuck and Coach Allison build the club into what it is today. A key for the Club’s continued success is a membership that contributes to that Stability and grows with the Club. As your child progresses in swimming, stay with your club, and help it progress.

And remember, it is all for FUN and all for your youngster!!

RussFranklin

Head Coach, Russ Franklin’s Article on “Why Should I Get Involved In Club Warriors” Contd.

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Elite/Jr. Elite Group:Coming off a very successful Short Course Season and the welcomed March Break, the Elite and Jr.

Elite groups went back to basics working on Stroke and Racing techniques. As their coach, I understand how hard it is to progress by solely focusing on the conditioning aspect of the sport. We need to be more efficient when we swim and we need to improve all of our starts and turns. This is an exciting time for CW because of our club’s rankings at the various championship meets that took place in February. This excitement can be felt in the pool during our training sessions.

Russ Franklin“Head Coach”Elite/Jr. Elite Group

Advanced Group and 11-12 Age Group:

A lot has happened since our last newsletter. First I would like to congratulate the swimmers in both groups for their hard work during short course season. A special congratulations to Ella Kleinknecht and Andres Paz. Their consistent effort and improvement in the pool has moved them into the Junior Elite Group. Best of luck the rest of the season you two!

Our short course championship season concluded at the Winter Festival meet at the Etobicoke Olympium in February. While the meet setup is not conducive to high performance, we had a number of great swims at the meet. Thinula De Silva won medals in multiple

Rob TaylorAdvanced/ 11-12 Age Group

races and contributed many points towards our award for ‘Best Backstroke Team’. Ella Kleinknecht, Gillian Fabian, Quitze Bracho, Michael Redding, Ben Chandler, Andres Paz, and Nathan Landry all showed tremendous improvement.

At the conclusion of short course season athletes in both groups were challenged to test their strength. They were asked to complete six strength exercises and the total number of repetitions was calculated to determine the strongest male and female athlete in each group. Quitze Bracho and Vicky Zhan emerged as the strongest swimmers in the 11&12 group while Noah Betik and Lia Heard were declared the strongest swimmers in the Advanced Group. Way to go!

I would like to thank all of the swimmers and parents who came to the Red and Black meet and Swim-a-thon. It was great to see so much enthusiasm and team spirit and those events.

Normally I would continue to sum up what we have been doing in workouts, but instead I would like to write about something else. I want to write about pride.

There is great group chemistry which will go a long way in helping us succeed in the Long Course Season.

We all welcome Ella Kleinknecht and Andres Paz who have been promoted from the 11&12 group.

GoodjobcoachRob!

Two swimmers from the group, Hannah Baird and Kelton Langman, were selected to participate in the two day Regional Learn To Train Camp held on March 28-29 at the Guelph University pool.

Six CW swimmers were selected to attend the four day “Tri Youth Camp” as part of Team Ontario. This camp is coming up in May and will be held at Montreal’s Olympic Pool.Congratulations to Canek Bracho, Hannah Baird, Sarah Chapman, Tori Meklensek, Sophie Richard and Avery Willis.

Russ Franklin

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Are you a proud athlete? You may think so, and you may be right. An honest evaluation of your habits will tell you whether you are, or whether you aren’t. I’ve said it to my athletes before, “Every time you step up on the blocks to race, no matter the stakes, you are always racing for pride”. Who are you when you race? Are you the swimmer that goes to, or beyond, your limit in order to win? Do you regularly race your teammates at workouts? Do you put forth an honest effort on main sets that challenge you? Or do you cut corners when the coach isn’t looking?

You do not have to be the fastest swimmer or the strongest athlete in your group to be proud. All you must do is give your best when your best is required. When I started swimming competitively I was not the fastest swimmer. I swam at Regionals at the end of my first season and won some medals and I was happy with that. The next year I qualified for Provincials. I was excited to have qualified for the meet, but swimming there left me frustrated. So many swimmers were faster than I was. What had made them so much faster? Upon self evaluation I realized that I hadn’t put forth my best effort in training.

Congratulations to all the Advanced and 11-12 Age Group Swimmers, Championship Belt Winners

From that day I started to hold myself to a higher standard. I put forth 100% effort in everything, even warm up. My teammates probably hated me for that. I honestly tried my best all the time. In doing so I went from the back of the ‘slow lane’ to leading it. I started winning races at local meets against athletes who had beaten me at Short Course Provincials. Eventually I started to beat the fastest swimmers in my club. At Long

Course Provincials at the end of the year I won my first provincial title in the 50 Fly. That was one of the proudest moments in my swimming career.

The point of the story is not that you will win a provincial title in the 50 fly if you put forth 100% effort in workouts. But if you do put forth 100% effort you will start to improve. Maybe you will move from the ‘slow lane’ to the ‘fast lane’. Maybe you will become stronger. Maybe you will qualify for that meet you just couldn’t get to in short course season. No matter what happens, you will definitely start swimming up to your potential, and that is something you can be proud of.

Ailidh Mackellar

Andres Paz Thinula De Silva (twice)

Gillian Fabian

Kaitlyn Fabian

Kadi Zheng

Lia Heard

Michael Redding

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9 - 10 Age Group:The 9-10 group has been training very hard since Regionals/Festivals in preparation for the long course season. After our big meets we

went back to the basics to focus on skills and build up for the rest of the year. The kids are also excited about the recent improvement in the weather and the promise of finally going outside for dryland. The training the swimmers of done definitely paid off at the Victor Davis Meet in Guelph. It was the first long course meet of the season and our group had 90%+ best times, with most swimmers besting their previous short course best times! We also had Andrei Ciorogariu make Regionals for the first time in the 50 free and we had Haley Thomas make another Festivals time in the 100 fly. Overall this meet was very promising for our group and we will look to continue to improve as we head into our May and June meets!

Thanks, Nathan

Nathan Wilson9 - 10 Age Group

7 - 8 Age Group:As we get closer to the end of the season, it is great to see how well everyone has improved in the pool. Our last few meets of the season

should yield some exciting results! Keep up the good work and lets try to enjoy the spring weather!

Jesse

Jesse MacLeod7 - 8 Age Group

7 - 8 Age Group:The 7/8 Group had been working very hard this month. They have filled their marble jar once again and will be receiving another

play day very soon. The group recently did SwimAThon and almost everyone who participated completed 200 widths of the deepend! Huge shoutout to he parents who decided to come out and swim with us too!

The 7/8 coaches are all very pleased with the work the group has been doing and are excited for their upcoming meets.

Lexi

Lexi Meklensek7 - 8 Age Group

May 2015


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ThinulaDeSilva,Sets7NewClubWarriorRecords2014-2015SwimSeason

WOW…!7NewClubRecordsCompeting In his last meet as a 10 yr. old, Thinula De Silva took aim at the Club Warriors’ Record Board breaking 7 Long Course Records. The meet was the “Victor Davis Memorial” swim meet held on the weekend of April 10th at the Victor Davis pool in Guelph. Training with coach Rob in the 11&12 group, Thinula showed his versatility by breaking records in all strokes but the Breaststroke.

Thinula’s Record Achievements: 50 Back :39.77 100 Back 1:27.04 200 Back 3:03.08

50 Fly :36.68 100 Fly 1:26.65

50 Free :33.61 100 Free 1:15.13

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Our top fundraiser this year was; Sophie Richard (Jr. Elite group). Sophie raised $750 with a very close second place finish by Armaan Kohli (8-9 group) with $745.

1st Sophie Richard $750 2nd Armann Kohli $745 3rd Nathan Landry $600 4th Mick Redding $500 5th Kiera Beutler $415

Worthmentioning....2nd place - Elite/Jr. Elite with $110.65/swimmer3rd place - 9-10 with $70.22/swimmer.

SWIMATHONUpdate

11-12Group,WinnersoftheSwimathonPizzaParty!

Raised$12,560thisyear!

Thank you to all for another successful Swimathon. Our club raised $12,560 this year, which is a fantastic accomplishment and has a

significant impact on the clubs finances.

(Candace Wagner)

GameDay

(Keith Stewart)(Ketcos)

Abigthankstoalloursponsors!

Pizza Party Winners:Repeat winners from last year as the #1 fun-draising group is the 11-12 group! The group raised an average $140.22/swimmer.

May 2015


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SWIMATHONPictures2015

May 2015


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Articleon;“TopFoodMistakesMadebySwimmers”

Article found at: http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1635&itemid=7620&mid=117791/20/2015, BY CHRIS ROSENBLOOM//PHD, RDN, CSSD

I have been a nutrition consultant to hundreds of athletes over the past many years. From high school to professional athletes, I see the same mistakes time and time again. This year, let us learn from these mistakes and correct them to help make you the best swimmer you can be.

Mistake No. 1: Thinking you can eat whatever you want because you are very active.It is true that active young swimmers burn a lot of calories in training and have a higher need for calories because they are growing. However, that doesnít mean you can thrive by eating double quarter pounders with cheese, fries and large soft drinks. That meal contains 1250 calories, easily a third to half of an active swimmer ís calorie needs for the entire day. Every fast food restaurant offers healthier choices these days, even on the value menu, so when faced with choices, make good ones. A better choice would be a regular cheeseburger, small fries and a fruit ën yogurt parfait for about half the calories with the added benefit more healthful nutrients and less fat and so-dium. And, it still tastes pretty good if you like fast foods.

Mistake No. 2: Thinking more is better when it comes to protein. Protein is very important for athletes, but more isnít better. Research shows that you need 0.55-0.90 grams of protein per pound of body weight per day. Most swimmers should aim for somewhere in the middle of the range. The higher end of the range is needed when you are cutting calories to reduce body fat. For recovery, you need about 20 grams of high quality protein within the first hour after exercise. The double quarter pounder meal has almost 50 grams of protein, way more than needed for recovery. The single cheeseburger meals has about 20 grams of proteinÖjust right. Extra protein isnít stored in the muscles. It is broken down for energy which can be stored as fat. The excess nitrogen (the part that makes protein unique from carbohydrate or fat) gets eliminated in the urine.

Mistake No. 3: Overemphasizing the value of supplements and undervaluing the power of healthy foods. I must admit that the marketing for healthy foods is not nearly as exciting as for supplements. Supplement ads promise quick weight loss, bigger muscles, and increased energy; one study of about 600 supplements identified over 800 performance enhancing claims, most of which were bogus without scientific backing. Supplements are no short-cut to improving body composition, building muscle or increasing performance. Supplements have the added risk of containing banned or illegal substances that could harm your health and your sports career. That is why USA Swimming takes a food-first approach when advising athletes.

(Editorís Note: Along with the US Anti-Doping Agency (USADA), USA Swimming considers dietary supplements, such as some protein shakes and powders, as ìtake at your own risk,î placing full responsibility for any effects and repercussions on the athlete. For more information, see our†Dietary Supplements page).

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WOSA(SC),RegionalsatWindsor,ONFeb2015,CollageandResults.

ClubWarriorsFinishinThirdPlace! Forty five swimmers from Club Warriors were among the 1000 swimmers representing 30 clubs competing at the 3 day WOSA Short Course Swimming Championship. The competition was held at the Windsor International Aquatic Center on February 6-8. The CW team placed 3rd overall with 715.5 pts, behind the Burlington Devil Rays with 723 pts. and the winning team from WEST who had 727 pts.

Thirty one Club Warriors’ swimmers scored points for the club, contributing to the teams impressive third place finish. Just as impressive was the total number of podium finishes for the club, which brought home 63 medals: 25 Gold, 27 Silver and 11 Bronze!

MultipleGoldMetalWinners;Thinula De Silva (10) 100-200 Freestyle and 50-100 Backstrokes. Tori Meklensek (12) 200-800 Freestyles, 200 Backstroke and 400 IM. Avery Willis(11) 800 Free, 100 Breast and 200 IM. Canek Bracho(13) 200 Free and 200 Back. Felix Cao(12) 50-100 Freestyles.

ContinuingtheGoldMedalEmily Masters(13) - 400 FreeSara Chapman(12) - 400 FreeAndres Paz(12) 200 - BreastKelon Langman(12) - 200 IMColby Anton(13) 50 - BackLexi Meklensek(17) - 100 FlySophie Richard(12) - 200 FlyMary McPhee(15) - 200 Breast.

OtherClubWarriorsMedalWinners:Vicky Zhan(11) Bronze - 200 BreastGillian Fabian(11) Bronze 50 Breast,100 Breast Avery Willis(11) Silver - 400 Free, 200 Back, 200 Fly, 400 IM Katherine Qin(12) Silver - 50 Fly Tori Meklensek(12) Silver - 50 Back,100 Back, 100 Free Hannah Baird(12) Silver - 200 Free,400 Free, 800 Free Sarah Chapman(12) Silver - 200 Breast, 400 IM; Bronze - 200 Free, 800 Free Sophie Richard(12) Silver - 100 Fly Emily Masters(13) Silver - 200 IMFelix Cao(12) Silver - 200 Free,50 Back, 100 Fly, 200 Fly; Bronze -200 Back, 50 Fly Ian Friesen(12) Silver - 400 Free, 800 Free, 200 Back Andres Paz(12) Silver - 400 IM Silver Kelton Langman(12) 400 IM Bronze Cane, Bracho(13) Silver - 200 IM,50 Back Bronze Colby Anton(13) Silver - 200 Back

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HowToFindYourWayAround,www.Swimming.caWebsite

Article Created By: Lisa Chandler (11-12 Age Group, Intro Parent)

This article is created to inform you about valuable informa-tion the Swimming Canada website provides for Swimming Parents/Athletes and how to manoveur around the site.

1. Shows your childs results/seed times listed in specific events in; a) Club Warriors Standings b) Ontario Standings in their age group c) Canadian Standings in their age group

2. To see individual race events times for your child and to keep track how they are progressing.3. To look up upcoming meet pakages for swim meets.4. See posted results on a paticular meet.5. To find out the standings for Club Warriors compared to other swim clubs in the Region/Canada.6. Officiating resources

1: How to look up your childs results on Swimming.ca website. a) First click on tab “Records & Rankings” b) Then click on “Search for an Athlete” under Canadian Rankings.

c) Select Gender to narrow down search then type in Last Name and First Name of swimmer.

d) Click on athletes name that appears below to continue to their swimming information.

2. a) “Click on individual events time” for swimmer to see detailed information on Club, Ontario and Canada Standings for that event. I will click on 50M Freestyle SC to show you a sample. Also on this page you can print out all your swimmers events/times for SC and LC and it will have all their times from the first time they com- peted and overall % improvement for each event.

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HowToFindYourWayAround,www.Swimming.caWebsiteContinued..

Article Created By: Lisa Chandler (11-12 Age Group, Intro Parent)

2. To see individual race events times for your child and to keep track how they are progressing. b) It brings up this page that lists on the right hand side Club Warriors, Ontario and Canada rankings for that particular event. c) If you click on the “number” under Season column (Ontario, Age 11) then another screen will pop up with more informaton on the rankings.

d) The swimmer you are looking up then appears at the top of the list. e) On the top right of the screen you will see a number 1 to a number. This is the number of swimmers in that age categorey that have swam this event this season.

f) The swimmer Benjamin Chandler then is ranked at this time, 176 out of 654 swimmers in Ontario for boys aged 11 years old. You can go back to the previous page and check out other events the same way. g) Also on the previous screen you can check out the rankings the same way for Club Warriors and Canada Rankings, just click on the Season’s column “number” and follow the same directions.

3.To look up upcoming swim meet pakages and for swim meet results. a) Click on “Events & Results”. b) Then click on”Meet List & Results”. c) This screen you can search for your meet by Date, Change Province to “SWIMON”. Also click on Meet Results tab to find results to certain meet.

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ClubWarriors-6AthletesAttendedCanadaGamesDevelopmentTeam

Article Created By: Russ Fraklin, May. 04, 2015

ONTARIO-CANADAGAMESDEVELOPMENTSWIMTEAM

The top twelve Boys (age 13 & Under) and top twelve Girls (12 & Under) in Ontario will be attending a special training camp/meet this May 6-10 in Montreal; in conjunction with similar teams from Quebec and Nova Scotia.

Bigcongratsto;for making the team and it is pretty cool that “CWswimmersmakeup25%oftheteam!!”

The top twelve Boys (age 13 & Under) and top twelve Girls (12 & Under) in Ontario will be attending a special training camp/meet this May 6-10 in Montreal; in conjunction with similar teams from Quebec and Nova Scotia. The purpose of the training camp is to provide a high performance opportunity for swimmers as the three provinces prepare for the 2017 Canada Games. Eight swimmers from the Kitchener-Waterloo area have been selected by Swim Ontario for this Development team based on their age and performance results done during this current swimming season. “It is great to see that 1/3 of the Ontario delegation is made up of swimmers from Kitchener-Waterloo” said Club Warriors Head Coach Russ Franklin. “These kids are young and have a long way to go in their development, but it is good to see they are being recognized now for

their hard work and talent.” The Club Warriors Swim Team will be sending six swimmers: Canek Bracho 13, Hannah Baird 12, Sarah Chapman 12, Tori Meklensek 13, Sophie Richard 12 and Avery Willis 12. The two swimmers from the ROW Swim Club will be attending the camp are: Kate Hinsperger 12 and Nicolas Fauteux 13.

Canek Bracho 13 Avery Willis 12 Sarah Chapman 12 Tori Meklensek 13

Sophie Richard 12

Hannah Baird 12

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REDvs.BLACKMeetheldatCWPoolFeb1,2015

http://www.facebook.com/ClubWarriors http://twitter.com/CWSwimming

Website: http://www.clubwarriors.ca

Mailing Address: Club Warriors 5-420 Erb Street West Suite #316 Waterloo, ON N2L 6K6

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http://www.facebook.com/ClubWarriors http://twitter.com/CWSwimming

Website: http://www.clubwarriors.ca

Mailing Address: Club Warriors 5-420 Erb Street West Suite #316 Waterloo, ON N2L 6K6

Upcoming CW Club Schedule (May 22 - June 28, 2015)

May 22-24 SWA Mustang LC Invitational Western, London * * * * * not all swimmers

May 28-31 ‘15 Age Group International Etobicoke, Olympium * * Qualifiers Only

June 5-7 WOSA 13+ Regional LC Western, London * * * Qualifiers Only

June 6-7 WOSA Regional LC Sting Meet Western, London * * * not all swimmers

June 13-14 WOSA 12 & Under Regional LC Waterloo, WLU * * * * Qualifiers Only

June 19 CW Club Championships (Day 1) UW Pac * * * * * * not all swimmers

June 21 CW Club Championships (Day 2) UW Pac * * * * * * * * entire clubJune 27-28 ‘15 Swim Ontario Summer Festivals CGAC, London * * * * Qualifiers Only

Date Meet Location

Elite

Jr.El

ite

Advan

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11-129-1

08-9 7-

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Follow Us On:Important!

Note all swimmers will be automatically entered into the meets in their

swimming group. If your swimmer is unable to participate at

a particular meet or session(s), then send an email prior to the ScratchDeadline to:

[email protected] If Club Warriors is not notified by the

scratch deadline then the parrents will be responsible for all meet fees associated

to that meet.

May 2015


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Contact Information for Club Warriors SwimmingCoaches: Group:Russ Franklin Head Coach/Elite Group/ Jr. Elite Group [email protected] Taylor Head Age Group Coach for: Advanced, 11-12 and Intro Groups [email protected]

Nathan Wilson Head Coach of 9-10 Age Group [email protected] Meklensek Head Coach of 8-9 Age Group [email protected]

Jesse MacLeod Coach 7-8 Age Group [email protected] Meklensek Coach 7-8 Age Group [email protected]

Justin Fabian President [email protected] Baird Secretary [email protected]

Matt Betik Treasurer [email protected] Chapman Club Officials Chair [email protected]

Jeff Slater Director-At-Large [email protected] Bradley Director-At-Large [email protected]

General Information Email: [email protected]

Team Gear and Equipment:[email protected](email inquiries about Club Warriors

clothes, caps, swimming gear)

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