DC WAVE MARCH 2019: CHAMPIONSHIPS PART II 2019.pdf3rd Lucious Crawford 4th Max Catanzano 13-14 Girls...
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“My theme this season was bravery. Fiona has demonstrated immense growth in confidence since she has been with us. She went from being a scared girl to a strong and brave young lady. I have loved watching all my swimmers walk with their shoulders back and head held high knowing that they can walk out into the world with confidence.” -Coach Michylle Coaches consistently harp on the need to hydrate before, during, and after practices. Hydrating is vital to the success of all swimmers. Why is it important for swimmers to remain hydrated? Water is required by the body to function while exercising. Water is essential in the transportation of red blood cells throughout the body, as well as the formation of protein and glycogen. All these functions are needed for the growth and recovery of muscles. Hydration also helps regulate the body’s temperature and helps lubricate joints, both of which are vital to success while swimming. With a lack of hydration, swimmers can experience early onset fatigue during workouts, poorer response times, an increase in the risk of injuries, and sharp rise in the risk of cramping both inside and outside the pool. Dehydration of any degree can negatively affect a swimmer’s performance in the water. How do I avoid dehydration? There is debate over how much water a person should drink to stay hydrated. The Institute of Medicine recommends 3.7 liters a day for men age 19-30, and 2.7 liters a day for women age 19-30. A common rule of thumb that’s often stated for remaining hydrated is to take one’s body weight, divide it by two, and drink that much water in ounces. Both of these techniques work effectively to hydrate the normal adult, however swimmers need to remain conscientious of the fluids they lose in the water. Swimmers especially run the risk of dehydration this way as it’s hard to tell if they are sweating, let alone how much. The most accurate way to check your hydration levels are to check your urine. Urine that is pale to light yellow indicates proper hydration, the darker the urine is, the more dehydrated someone is. It is recommended that swimmers drink at least 16 fluid ounces of water two hours prior to working out and to consistently rehydrate during the workout to avoid any fatigue that could come from dehydration. Swimmers are also encouraged to hydrate following workouts to replenish any lost fluids and to promote recovery of muscles. The best way to avoid dehydration is to know the signs: Thirst, headaches, weakness, fatigure, and dizziness This article was written by Joseph Buchanan. The full article can be found online at Swimming World Magazine: https://www.swimmingworldmagazine.com/news/hydration-for-swimmers/ Hydration & The Swimmer Tuesday, March 5 Turkey Thicket Recreation Center will resume their normal schedule. Thursday-Sunday, March 7-10 PVS Junior & Senior Championships at UMD. Saturday & Sunday, March 9 & 10 RMSC Mini Championships at Onley Aquatic Center. Saturday, March 9 No practice for Developmental I & II, Pre-Senior, and Senior. All other groups will have their normally scheduled practice. Thursday-Sunday, March 15-17 PVS 14 & Under Junior Olympics at UMD. Friday-Sunday, March 22-24 Spring Championships at Fairland Aquatic Center. Friday-Sunday, March 22-24 Spring Championships at Fairland Aquatic Center. Sunday, March 23 No Practice for all Groups. Thursday-Sunday, March 28-31 Eastern Zone Sectional Meet in Christiansburg, VA. Wednesday-Saturday, April 3-6 Eastern Zone Short Course Championships in Webster, NY. For the DC Wave Spring Break Schedule, please see page 2. Mark Your Calendar! DC WAVE MARCH 2019: CHAMPIONSHIPS PART II Role Models: The best woman I know— my mom Favorite Stroke: Freestyle Favorite Event: 50 Freestyle Favorite Swimmer: Katie Ledecky Hobbies: Singing Favorite Movie: Ralph Breaks the Internet When I grow up I want to be… a veterinarian If I could change one thing it would be… that women would be treated as fairly as men Swimmer of the Month: Name: Fional Pascuccio Gomez (9)
Transcript of DC WAVE MARCH 2019: CHAMPIONSHIPS PART II 2019.pdf3rd Lucious Crawford 4th Max Catanzano 13-14 Girls...
“My theme this season was bravery. Fiona has demonstrated immense growth in confidence since she has been with us. She went from being a scared girl to a strong and brave young lady. I have loved watching all my swimmers walk with their shoulders back and head held high knowing that they can walk out into the world with confidence.” -Coach Michylle
Coaches consistently harp on the need to hydrate before, during, and after practices. Hydrating is vital to the success of all swimmers.
Why is it important for swimmers to remain hydrated?Water is required by the body to function while exercising. Water is essential in the transportation of red blood cells throughout the body, as well as the formation of protein and glycogen. All these functions are needed for the growth and recovery of muscles. Hydration also helps regulate the body’s temperature and helps lubricate joints, both of which are vital to success while swimming.
With a lack of hydration, swimmers can experience early onset fatigue during workouts, poorer response times, an increase in the risk of injuries, and sharp rise in the risk of cramping both inside and outside the pool. Dehydration of any degree can negatively affect a swimmer’s performance in the water.
How do I avoid dehydration?There is debate over how much water a person should drink to stay hydrated. The Institute of Medicine recommends 3.7 liters a day for men age 19-30, and 2.7 liters a day for women age 19-30. A common rule of thumb that’s often stated for remaining hydrated is to take one’s body weight, divide it by two, and drink that much water in ounces.
Both of these techniques work effectively to hydrate the normal adult, however swimmers need to remain conscientious of the fluids they lose in the water. Swimmers especially run the risk of dehydration this way as it’s hard to tell if they are sweating, let alone how much. The most accurate way to check your hydration levels are to check your urine. Urine that is pale to light yellow indicates proper hydration, the darker the urine is, the more dehydrated someone is.
It is recommended that swimmers drink at least 16 fluid ounces of water two hours prior to working out and to consistently rehydrate during the workout to avoid any fatigue that could come from dehydration. Swimmers are also encouraged to hydrate following workouts to replenish any lost fluids and to promote recovery of muscles.
The best way to avoid dehydration is to know the signs: Thirst, headaches, weakness, fatigure, and dizziness
This article was written by Joseph Buchanan. The full article can be found online at Swimming World Magazine: https://www.swimmingworldmagazine.com/news/hydration-for-swimmers/
Hydration & The SwimmerTuesday, March 5Turkey Thicket Recreation Center will resume their normal schedule.
Thursday-Sunday, March 7-10PVS Junior & Senior Championships at UMD.
Saturday & Sunday, March 9 & 10RMSC Mini Championships at Onley Aquatic Center.
Saturday, March 9 No practice for Developmental I & II, Pre-Senior, and Senior. All other groups will have their normally scheduled practice.
Thursday-Sunday, March 15-17PVS 14 & Under Junior Olympics at UMD.
Friday-Sunday, March 22-24Spring Championships at Fairland Aquatic Center.
Friday-Sunday, March 22-24Spring Championships at Fairland Aquatic Center.
Sunday, March 23No Practice for all Groups.
Thursday-Sunday, March 28-31Eastern Zone Sectional Meet in Christiansburg, VA.
Wednesday-Saturday, April 3-6Eastern Zone Short Course Championships in Webster, NY.
For the DC Wave Spring Break Schedule, please see page 2.
Mark Your Calendar!
DC WAVE MARCH 2019: CHAMPIONSHIPS PART II
Role Models: The best woman I know— my mom
Favorite Stroke: Freestyle
Favorite Event: 50 Freestyle
Favorite Swimmer: Katie Ledecky
Hobbies: Singing
Favorite Movie: Ralph Breaks the Internet
When I grow up I want to be… a veterinarian
If I could change one thing it would be… that women would be treated as fairly as men
Swimmer of the Month:
Name: Fional Pascuccio Gomez (9)
Follow us online @dcwave www.dcwaveswimteam.com
NEW TEAM RECORDSOpen Girls 400 Medley RelayRaylen Jackson, Jasmine Barry, Janaa Eborn, Pauline Green-Williams— 4:03.86
Open Boys 200 Freestyle RelayAhmad Dove, Mikkel LeBlanc, Compton French, Harry Montes— 1:30.30
Open Boys 400 Medley RelayTheo Mott, Parker Robinson, Quincy Page, Ahmad Dove—
13-14 Girls 50 FreestyleRayven Custis— 24.44
15 & Over Girls 100 FreestyleJasmine Barry— 53.48
8& Under Boys 50 BreaststrokeTarik Chase— 43.47
8 & Under Boys 100 BreaststrokeTarik Chase— 1:37.30
11-12 Boys 100 BackstrokeKai Henrikson-Brandt— 1:03.77
11-12 Boys 200 BackstrokeKai Henrikson-Brandt— 2:19.05
11-12 Boys 200 Individual MedleyKai Henrikson-Brandt— 2:24.29
MARCH 2019: CHAMPIONSHIPS PART IIDC WAVE
Takoma Coaching Staff Rumsey Coaching Staff
Robert Green: [email protected] Mary Woodward: [email protected]
James Washington: [email protected] Rodger McCoy: [email protected]
Jim Crampton: [email protected] Darien Washington: [email protected]
Keely Monge: [email protected] Matthew Golden: [email protected]
Michylle Padilla: [email protected] Turkey Thicket Coaching Staff
Benjamin Skelding: [email protected]
NEW BHISM RECORDS
Girls 13-14 400 Yard Freestyle RelayMaya Randall, Jordyne Boykins, Lia Smart, Rayven Custis— 4:00.24
Girls Open 400 Yard Medley RelayRaylen Jackson, Jasmine Barry, Janaa Eborn, Pauline Green-Williams— 4:03.86
Girls Open 200 Yard Freestyle RelayRaylen Jackson, Pauline Green-Williams, Paige Etris, Jasmine Barry— 1:42.34
Boys Open 200 Yard Freestyle RelayAhmad Dove, Mikkel LeBlanc, Compton French, Harry Montes— 1:30.30
Penguin Pentathlon Qualifier Winners
9-10 Girls Pentathlon1st Tyler Waugh2nd Ginny Smith4th Maliajah Brinkley-Tyson
11-12 Girls Pentathlon1st Jess Nowak
11-12 Boys Pentathlon1st Kai Henriksnon-Brandt3rd Lucious Crawford4th Max Catanzano
13-14 Girls Pentathlon1st Lia Smart
13-14 Boys Pentathlon2nd Tony Shinn
Spring Break Schedule
All Groups & Locations: No practice from Monday, April 15
through Saturday, April 20. Practices will resume their normal
schedules Monday, April 22.
For further questions, please email your child’s primary Coach.
THANK YOU TO ALL OUR OFFICIALS AND VOLUNTEERS AT OUR BLACK HISTORY INVITATIONAL SWIM MEET!
