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On the Flip Side: Upcoming Events

1/10  

1/15  –  1/17  

1/29  –  1/31  

2/13  –  2/14  

Frosty  Pentathlon  Mini  @  Germantown,  MD  (8  and  under)  

PVS  January  Open  @  TBA    (9  and  over)  

IMX  Challenge  @  UMD  (Qualified  Swimmers)  

Gender Blender Mini @

KSAC, MD (8 and under)  

Look  Out  for  the  Next  Issue!  

 

 

All-­‐Star  Aquatics  Swim  Team                                                                                                                        Potomac  Valley  Swimming  

Welcome  to  ASA’s  newsletter,  Freestyler,  for  the  entire  community  to  share  news,  photos  and  information  about  meets,  social  events  and  swimming  in  general.    Jump  In!      Have  news  and  photos  you  would  like  to  share?  Please  email  anything  of  interest  to    asa.swimming@gmail.com    

   Freestyler

Issue  8,  January  2016  

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AG1 News (from Coach Rich)

Since  our  last  newsletter,  the  AG1  group  has  participated  in  three  meets,  Gator  Mini,  Oct.  24-­‐25,  Autumn  Mini,  Nov.  15,  and  the  Reindeer  Mini,  Dec.  5-­‐6.  The  coaches  have  enjoyed  getting  to  know  all  the  swimmers  from  the  two  facilities  and  the  kids  have  made  great  friendships  in  between  swimming  their  best  in  the  water.  ASA  averaged  37  swimmers  per  meet  &  over  200  best  times  were  achieved.    Some  of  those  best  times  were  the  best  ASA  has  seen  as  well:

At  the  Gator  mini,  Zachary  Fayed  set  a  new  ASA  team  record  for  the  25yd  backstroke  (18.44)!

At  the  Reindeer  mini,  two  relay  teams  set  new  standards-­‐  

Boys  7  &  Under    100  yd  Freestyle  Relay  swam  a  time  of  1:19.05.

Tommy  O'Shea Michael    Houle

Maximus  (Edward)  Devinney Kirk  Morgan  

Boys  8  yr  old  100  yd  Freestyle  Relay  swam  a  time  of  1:11.82.

Kyle  Fuster Ryan  Albert

Cameron  Groves   Zachary  Fayed

Way  to  go!  We  are  looking  forward  to  a  fun  and  fast  2016  

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ENGINEERED SPORTS FOODS: 5 REASONS TO PUT THEM IN THEIR PLACE BY JILL CASTLE – MS, RDN 12/21/2015

Engineered sports foods, such as sports drinks, energy bars, protein shakes, meal replacement foods, and sports candies have been around for a while. Originally designed for the elite, adult endurance athlete who exercised intensely, these foods have become more and more popular in the young athlete’s diet. It’s no wonder. Young athletes are busier than ever. A full day of classes, practice after school, a social life to maintain, and perhaps other obligations such as a job or volunteer work fill the young athlete’s schedule. All this “busy-ness” takes time away from creating meals and snacks, and sitting down to eat them. As such, many young athletes eat on the run and look to convenient options. They eat food that is designed to provide nearly all their nutrient needs at any given time in just a few bites or swallows. Who needs food, right? Wrong. While marketers and makers of engineered sports foods will focus on the positive aspects and sell you every reason under the sun why you need them, what they won’t tell you about are the drawbacks for young athletes. But I will. Here they are, as seen through the eyes of a youth sports nutrition expert: They Crowd Out Real Food Sure engineered sports foods are uber-convenient, and many of them taste good enough, but a diet of these is repetitive, and for many young athletes, ultimately boring. Youth who are bored with their diet are less likely to eat healthy food, in my experience. If the goal is to raise an athlete who is knowledgeable about food and nutrition, eating real food helps expedite that endeavor. Besides, nothing beats Mother Nature’s real stuff. They May Be Unsatisfying What happens when, after a meal or snack, the satisfaction factor, well, isn’t satisfied? True to human nature, most people find more food to eat, in the quest for satisfaction. Young athletes may think they are using engineered sports food properly, but may over-do it in calories and nutrients. And, yes, nutrition can be over-done. They May Cause Unwanted Weight Gain I once had a client who started to use protein bars and shakes under the premise that these would help her build more muscle and get stronger. Unfortunately, she didn’t account for the extra calories she was bringing to her diet, and gained quite a bit of extra weight. Engineered sports foods aren’t calorie-free, and young athletes don’t necessarily burn them off during exercise. They May Offer Too Much Protein Protein is a necessary part of a young athlete’s diet, not only for growth and development, but also for muscle repair after intense bouts of exercise. Most young athletes get enough protein from the real food they eat in their diet. In fact, studies in young athletes show they get two to three times what they need from food alone. Young athletes who get aggressive with their protein intake by adding engineered sports foods to their regular diet may experience side effects such as dehydration, kidney and liver impairment, and as detailed above, unwanted weight gain. They are Expensive If the swimmer is using them, make sure they complement his real food diet, not overwhelm it. If young athletes use engineered sports foods on a daily basis, the costs can certainly add up. Young athletes will pay about $1 for every protein bar they eat ($365 per year if one is eaten per day) and about $0.70 for a 20-ounce sports drink ($231 per year for a daily habit). Compare those costs to that of a peanut butter sandwich ($0.50) and a reusable water bottle from home (free). Engineered foods aren’t bad; they can have an effective role in the young athlete’s diet when used properly. However, anchoring the sports diet on engineered foods can have some distinct downsides.

Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill atwww.JillCastle.com.

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SHORT COURSE MEET SCHEDULE

(SAVE THE DATES) OCTOBER 2015 24-25 - Fall Gator Mini Meet at Wakefield HS, VA (8 and under) NOVEMBER 2015 13-15 - PVS November Open at Fairland, MD (9-over) 15 - Autumn Mini Meet at Olney, MD (8-under) DECEMBER 2015 5-6 - Reindeer Mini Meet at Providence Rec Center, VA (8-under) 10-13 - Holiday Invitational at Germantown, MD (Qual Swimmers) 10-13 - Sport Fair Winter Classic at GMU, VA JANUARY 2016 10 - Frosty Pentathlon Mini at Germantown, MD (8-under) 15-17 - PVS January Open at TBA (9-over) 29-31 - IMX Challenge at UMD, MD (Qualified Swimmers) FEBRUARY 2016 13-14 - Gender Blender Mini at KSAC, MD (8-under) 13-14 - JO Qualifier at Cub Run, VA (9-14yr olds) MARCH 2016 3-6 – PVS Senior/Junior Champs @ GMU, VA (Qualified) 5-6 – Mini Champs @ Olney, MD (8 and under) 10-13 – PVS 14-under JO Champs @ UMD, MD (Qualified) 15-19 – NCSA Jr. Nats @ Orlando, FL (Qualified) 24-26 – PVS Zones @ Webster, NY (Qualified) 30-3 – Sectionals @ Richmond, VA (Qualified)  

Important ASA Information  

Holiday Training Trip

Make sure you check the calendars for practice and meet updates!

Holiday Training Trip

Orlando Florida – December 2015 24  Swimmers  survived  the  2015-­‐2016  ASA  Training  Trip  to  Orlando,  Florida.    The  weather  was  warm,  really  warm….record  highs  just  about  every  day.    We  swam  13  practices…  9  long  course  practices  and  4  short  course  practices.    We  walked  about  45  miles  and  swam  about  45  miles  for  the  week.      While  we  worked  hard,  we  also  had  a  lot  of  fun:    

• We  played  some  mini  golf  (Pirates  Cove  and  Hawaiian  Rumble).    

• We  rode  the  Orlando  eye  (an  iconic  400  foot  tall  observation  wheel  providing  breathtaking  views  of  Central  Florida).    

 

• We  visited  Wonder  Works  (an  amusement  park  for  the  mind  with  more  than  100  hands  on  exhibits  that  challenge  the  mind  and  spark  the  imagination).  

 

• We  saw  Star  Wars  “The  Force  Awakens”  in  3D.  

 

• We  spent  a  day  at  Universal  Studios  (with  a  new  Harry  Potter  world  to  explore).  

   

The  training  trip  was  by  no  means  a  vacation.    Several  of  the  swimmers  pushed  themselves  to  some  personal  limits,  challenged  themselves  on  a  daily  basis  and  achieved  goals  that  seemed  out  of  reach  before  the  trip  started.  

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2016 Bronze Medal Club!

For  the  third  year  in  a  row  ASA  received  a  BRONZE  status  in  the  USA  Swimming  Club  excellence  program.      

Led  by  Hannah  Lindsey  and  Caroline  McTaggart,  ASA  totaled  4,777  points,  just  missing  out  on  the  SILVER  status  of  5,264  points.    

More  information  can  be  found  on  the  USA  Swimming  website.    Congratulations  to  NCAP,  Machine,  RMSC,  the  FISH,  AAC  and  All  Star  Aquatics  as  the  only  clubs  in  Potomac  Valley  to  make  the  USA  Swimming  list.  

Holiday Invitational News

15  ASA  Swimmers  competed  in  the  Holiday  Invitational  in  Germantown,  MD  December  10-­‐13,  2015.      10  ASA  Records  were  broken:  Female  15-­‐16  1000  Free  Lena  Redisch  Female  15-­‐16  and  Female  OPEN  1650  Free  Lena  Redisch  Female  15-­‐16  and  Female  OPEN  200  Breast  Margaret  Wolfson  Female  15-­‐16  200  Fly  Olivia  French  Female  17-­‐18  50  Back  Hannah  Lindsey  Female  17-­‐18  100  Breast  Sydney  Grube  Male  15-­‐16  100  Fly  Danny  Calder  Male  15-­‐16  200  Fly  Danny  Calder    2  ASA  First  Time  Junior  National  Qualifiers:  Danny  Calder  and  Alexis  Lemone  joined  Hannah  Lindsey  and  Olivia  French  in  qualifying  for  the  NCSA  Junior  Nationals  meet  held  in  Orlando,  FL  in  March.    2  ASA  First  Time  Sectional  Qualifiers:  Lena  Redisch  and  Alan  Li  joined  Zachary  Einhorn,  Sydney  Grube,  Gabi  Meisel  and  Margaret  Wolfson  in  qualifying  for  the  Speedo  Sectionals  meet  held  in  Richmond,  VA  in  March.    2  ASA  Swimmers  won  events:  The  following  ASA  swimmers  came  close  to  winning  events  (Olivia  French  tie  for  3rd  in  100  fly,  Alan  Li  3rd  in  50  Free,  Hannah  Lindsey  2nd  in  50  Free,  Hannah  Lindsey  3rd  in  200  Free,  Hannah  Lindsey  tie  for  3rd  in  100  Fly,  Hannah  Lindsey  2nd  in  200  Fly,  Margaret  Wolfson  2nd  in  200  Breast,  Girls  2nd  in  200  Medley  Relay)....  Danny  Calder  in  the  200  Fly  and  Hannah  Lindsey  in  the  100  Back  and  Hannah  Lindsey  in  the  200  Back  won  their  events!  

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  Let’s Get Technical:

Housekeeping Issues

Adhering to Traffic

Rules at Stone Ridge and

Bolger Center

At All Star Aquatics, we must remember that we are guests at the facilities where we practice, Stone Ridge and Bolger Center. Being a guest means being respectful of the people that work there and following all of the traffic rules on each campus. Lately, Stone Ridge has been going through many traffic changes, so we emailed an updated campus map to make sure that we familiarize ourselves with those changes. Please be respectful drivers and follow all of the traffic patterns on each campus.

Rising Stars News

Winter 2016 Rising Stars began Sunday January 10, 2016 at both Bolger Center and Stone Ridge

School.

Registration for Spring 2016 Rising Stars will open at the

end of January/early February.

If you know of any young swimmers who would like to join Rising Stars, please have them sign up early because

spots go quickly!

If you have questions about Rising Stars registration, please

email asa.swimming@gmail.com

For additional and the most up to date information, go to….

www.allstaraquatics.net.

Have news and photos you would like to share?

Please email…. asa.swimming@gmail.com

Don’t forget to like us on Facebook!

Memorial Drive

Playground

Parking

Mesa Field

Harkins Field

Lower Field

New Turf Field Maintenance Director’s Residence

Cedar Lane

Early Childhood Program VolunteerHouse

’47 Building

HamiltonHouse

’59 Building

Upper SchoolAcademic Building

Handicapped Parking

Gymnasiums

AquaticCenter

Rockville PikeEntrance

STONE RIDGECAMPUS MAP

WWW.STONERIDGESCHOOL.ORG

9101 Rockville PikeBethesda , MD 20814

�Cedar Lane

Rock

ville

Pik

e

Rock

ville

Pik

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You must bear LEFT after entering from Rockville Pike/Rt. 355

Cedar LanePrimaryEntrance

Elmhirst

Pkwy

Parking

Visitor Parking

Important Links

www.usaswimming.org

www.pvsswim.org

www.reachforthewall.com

Meet Mobile & Deck Pass (apps for phone)