Hong Kong Island

Stingrays

September 2018 In this issue

Dear Swimmers and Families,

Welcome back to the start of another fun and exciting swim season! We hope you had a wonderful summer holiday and are feeling re-energized and rearing to go.

Swimmers, you definitely made a huge “splash” this past weekend at our annual “Sink or Swim” sprint & potluck. Way to go Stingrays! Thank you to our parent volunteers and coaches for making this an enjoyable event for all. For those new to Stingrays, welcome aboard!

We are in for a great season - so sit back, hold on tight and get ready for some fast swimming in the months ahead. GO STINGRAYS!

• Message from the Board President • Coach’s Corner • “My Coaching Philosophy” • Swimmer’s Corner • Fall Break Training • Fall Training Schedule • Upcoming Meets / Events • In the News • Fun Facts • 10 Protein-Based Breakfast Menu • Mark Your Calendars

Welcome Back!

Follow Us:

September 2018

A Message from the Board PresidentWelcome new and returning Stingrays members to our 2018-2019 Swim Season!

We are very excited to start the new season and thank you swimmers and parents for joining us this year.

Stingrays has been offering one of the best age group swimming programs in Hong Kong since it was founded in 1996. Since its inception, we have provided numerous opportunities for our swimmers to achieve excellence at the local, national and international levels in competitive swimming. One of the reasons Stingrays is able to provide such a solid swim program is that we seek to maintain a staff of high quality, motivated and well experienced coaches.

We are very pleased that David Pool joined our team of talented coaches as Assistant Performance Coach in June 2018. David has been coaching for more than 15 years in the UK, Scotland, Australia, Canada and Hong Kong. During his coaching career, he has produced many national record holders and national representatives who went on to compete in top championship meets. The acclaimed Hong Kong swimmer, Geoffrey Cheah who swam for Hong Kong at the Rio Olympics 2016 was under David’s tutelage.

With the recent decision by our Head Coach Richard Pointon to take a sabbatical to tend to family matters back in the UK, we are fortunate that Coach David Pool has agreed to step up and become Stingrays’ Interim Head Coach, working very closely with our Assistant Head Coach Luke Wimbush and all our coaches to ensure we get our team off to a great start for the new season. As always, if you have any questions related to our swim program, please do not hesitate to contact your coaches or David directly. The door is always open for individual discussions by both parents and swimmers with our coaching staff.

While Stingrays is a coach-run swim club, it is a parent-owned organization sustained by an active group of parent volunteers. We are a club that embodies the culture of hard work, perseverance, fun, and a strong sense of community. Our legendary Stingrays team spirit is what makes us unique and one of the best swim clubs in Hong Kong, and this is all made possible by the enthusiastic support we receive from our parents. Therefore, as we start the new season, I want to thank all parents in advance for their continued support and help with our annual Home Invitational, swim meets, time trials, overseas meets and social functions during the course of the year. I look forward to seeing and meeting you all in these upcoming swim meets and events.

Finally, I would like to remind everyone that our Stingrays Annual General Meeting (AGM) will be on Saturday September 22nd in the High School Cafeteria. We have revised our start time to 10:30 am. After the formal AGM, Coach David will give an update on his goals for the Stingrays for 2018-19 followed by group information sessions led by each coach. We plan to finish by 12 noon.

Every year, the Stingrays strive to develop and constantly improve our swim program so that our swimmers, regardless of the individual objectives, are able to achieve their goals in the water. This year is no exception as we are confident that our extraordinary coaching staff along with our community of dedicated swim parents, will make this swim season our best yet!

Regards, Craig Lindsay - President Hong Kong Island Stingrays Swim Club    

September 2018

Coach’s CornerDear Stingrays Families,

During my first month I’ve visited all squad sessions whilst I have not met absolutely everyone yet, I have been able to get a great flavor for what is happening within HK Stingrays.   Many of the world’s greatest swimmers are from the club system and are the product of a great coach-swimmer-parent relationship.  I believe HK Stingrays has some fantastic coaches and facilities together with some very talented athletes. We need to create an environment where success is inevitable and where world-class is every day. This environment, together with a support structure following a top-down approach aimed at helping our talent thrive, will produce results in and out of the pool.   As a coach, I am looking forward to helping our swimmers achieve at every level of swimming through the season – HKASA Divisional Meets, Age Group Nationals, HK Open, and Internationally.  We are also looking to continue the tradition set over previous years with a strong showing during HKIS School Season.  We have many meets to look forward to including HKSSF, ISSFHK, China Cup and APAC.    As we develop athletes through the program based both on age and ability, we will strive to provide them with the necessary support systems through education in nutrition, sports psychology and strength & conditioning to complement pool training.   For all new swimmers and new parents, welcome to our club. You are joining a family as much as a swim club. I know that the time you and your child spends with us will be well spent. Swimmers in our club work hard, study hard, strive for success and make life-long friendships.  It is my hope that during their time with HK Stingrays, we play a significant role in helping them grow as individuals.     Thank you to you all for making me so welcome and here’s to an exciting future of fast swimming!

David Pool Interim Head Coach

September 2018

AcademyDear  Academy Parents and Swimmers, Welcome back! I hope you all had a great summer and are looking forward to another new and exciting swim season.

To start off the year, we will focus on one stroke each week and concentrate on perfecting our skills and stroke work. We will be doing lots of short fast swims and lots of kick sets.

Here are 5 tips the Academy swimmers should be doing this year:

1. Always arrive 5 minutes before the swim session (do not be late)

2. Bring drinks bottles 

3. Have a great attitude

4. Perfect streamlines

5. Participate in time trials & aim to attend an overseas meet

Wishing you all the best for this year! Swim Fast!

Frankie:)

Jr. Advance

Dear Jr. Advance Parents and Swimmers,

Welcome back to 2018/19 swim season! We are already off to a positive start with all swimmers attending all sessions with a great attitude.

For the first part of the season we will be focusing on preparation, ensuring all our strokes and skills are done correctly and efficiently. We will be concentrating on improving our streamline and underwater work.

Over the next few weeks we will be se t t i ng some spec i f i c , measurable and achievable goals for our swimmers. This will allow the swimmers to see their journey and give themselves targets to mee t du r i ng t r a i n i ng and competitions.

The overseas meets that we will be targeting this year will be a short course meet in Taipei in November and a long course meet in Bangkok in December. I expect many of you to attend these meets. 

I look forward to the challenges ahead of us!

Frankie :)

Dear JD Parents and Swimmers,

Welcome back to our Stingrays Junior Development squad. I hope you had a great summer holiday and are ready to start a new fall season.

First and foremost, please make sure you arrive 5 minutes prior to the start of every session so we can start off with our dry land warm-ups and stretches. We will add new gears to bring to every session:

Kit bag with fins, snorkel, kick board, pull buoy and drinks bottle.

We will go back to basics for the first 6 weeks of training, which include lots of streamlining, u n d e r w a t e r p h a s e s a n d breakouts.

Have fun and work hard this season.

Zento 

Jr. Development

“Nothing great is easy” (Australian, Des Renford who swam the English Channel nineteen times.)   If you’re reading this you’ve made the choice to be a High School swimmer. Swimming is a great sport but extremely tough, but remember you’ve chosen to pursue it, so do it with focus and determination. It demands your commitment and attention, don’t get caught up in the results (times and placings), rather than enjoying the process. I hope this season you set realistic and attainable goals and enjoy the journey.   Set goals that are in line with your ability to commit to them. Remember the likelihood of you persisting will be linked directly to the joy that you receive from the process of achieving them. Goals should enable you to stay focused during training with an end target in mind. After you have achieved your goal, set new targets and continually improve. Enjoyment should come from the process of achievement, not the momentary satisfaction in results.   For busy High School students probably the single greatest thing that you can do to improve your performance is get an extra hour of sleep, every single night. Secondly, take the time to build a simple, straightforward training plan that addresses the basic requirements for success – and stick with it.   I’m personally looking forwards to working alongside Head Coach David Pool. I plan to develop as a coach and learn as much as I can from David. Already we are barely into the season and I have been impressed with the swimmers and their attitudes.   Have a great season.

Luke

Senior Performance Team Kit - Fall 2018

If you are new to Stingrays or have outgrown your old Stingrays uniform, you can purchase new  uniforms  from Rocket Science Sports (the o f f i c i a l s u p p l i e r o f S t i n g r a y s Te a m Kit).  Purchases can be made online at the RSS-Stingrays Team Portal.    The  Team Portal will open from Sept. 1 - 15, 2018, so please place your order within this period.     For more information, please click on the following links:   RSS-Stingrays Team Portal http://www.rocketsciencesports.com/team-portals/stingrays.html   Purchase Instructions https://www.teamunify.com/SubTabGeneric.jsp?_stabid_=154282&team=hkhkis   Team Kit Fall 2018   Uniform Policy   

September 2018

Date: Saturday, September 22, 2018 Time: 10:30 am - 12 noon Place: HKIS HS Cafeteria

10:30 - 11:00 am - AGM Annual General Meeting 11:00 - 12 noon - Parent Info Session (David Pool and coaches group discussions)

Stingrays AGM & Parent Info Session

September 2018

“My Coaching Philosophy”David Pool — Interim Head Coach

My philosophy on training and developing swimmers is based on a holistic approach to  managing all the facets that lead to performance. This includes the obvious technical development, skill development, physiological needs, individual needs, sports psychology, recovery, sleep optimization, stress control, nutrition and strength and power development on land. Over the years I have been fortunate to work with so many great athletes and coaches, from which I have learned of endless “ingredients” to make up my “Coaching Cocktail.”

I believe in teaching technique and skills through the foundational stages of swimming and continually refining the stroke through years of training. It is critical to make sure all our athletes have the fundamentals of basic body position and movement in all four competitive strokes and race skills. Teaching correct technique and skills from a young age, will give our athletes a higher ceiling and will hopefully see many of them transition into senior swimming. Swimmers all develop at different rates; hence, emphasis on development of the IM is always stressed and praised at the age group level.

As the athletes progress through the program and into performance stream there will be a more detailed plan of training. “Planned Performance Training” is the timing, sequence, and interaction of the training stimuli to allow optimum adaptive response in pursuit of specific competitive goals. This is where the training will become more specific and individual for the athletes at this time they may start to specialize in specific distance or events.

Am I a sprint coach, distance coach, breaststroke coach? I think of my role as coach is a developer of all talents. I have had success through all levels of swimming. I enjoy helping the young junior athlete aim for his first local swim meet, just as much as helping elite athletes aim for the Olympics. Making sure athletes understand all the facets of training is a big part of getting the athletes to “buy in” to their swimming career. I want the athletes to take ownership of their swimming and use the knowledge I have given them to maximize their potential in swimming and in life.

I enjoy coaching athletes that have the following traits; work ethic, effort, timekeeping, body language, energy, positive attitude, passion, coachable, being prepared and doing extra when needed. These traits really require no talent. Athletes need to remember; “Hard work will always beat talent when talent fails to work hard.”

I have a strong belief in sports psychology for developing athletes. Basic mental skills training will be planned throughout the season these sessions will include; goal settings, imagery, positive self-talk, mental toughness, sports visualization and developing race routines. Some benefits to these programs are; improved focus, higher confidence, developing coping skills, communication skills, healthy belief system and knowledge of getting in the zone. I will add that sport psychology may not be appropriate for every athlete. Not every person who plays a sport wants to “improve performance.” Sport psychology is probably not for recreation athletes who participate for the social component of a sport or do not spend time working on technique or fitness to improve performance.

September 2018

I believe strongly in a progressive land conditioning programme for all athletes that is supplementary to pool sessions. This belief stems from research into the youth of today, many of our kids lack the fundamental movement skills to survive in the competitive arena. My philosophy is to help develop the best injury free swimming athlete through systematic, sequential and progressive development of all physical capacities. Some goals of this thought are to improve athleticism, prevent injury, become “Bullet Proof” and prepare for the demands of swimming all strokes. Intangible benefits include; improved concentration, focus, mental discipline, body image and work ethic.

The most fundamental concept in swimming, or in any sport, is the relationship between the coach, parent and athlete. A strong "triangular" relationship produces the best results in the swimmer's development and overall maturity. My aim is to develop all levels of swimmers and instill values and life-skills that encourage success in all aspects of life.

When making key decisions some people will like them and some people won’t like them, but the athletes will have a framework and a plan for their long-term development. What is right for the athlete, is not always what’s easy or popular.

We all have the same basic goals for the athletes. We all want them to stay in our sport and we all want them to develop and mature not only as swimmers but as people. Often goals and missions can be overlooked as they are not immediate and tangible but with solid relationships and communication in the triangle the swimmers can reach for their dreams.

I look forward to working with our swimmers to help them achieve their goals both in swimming and in life.

Coach David

Save the DateSave the DateSaturday, October 13, 2018

Parents Cocktail Party Cova Ristorante

1/F, Lee Gardens One Causeway Bay

6 - 8 p.m.

RSVP forthcoming

Friday, December 14, 2018

X’mas Sprint & Potluck Dinner 4:30 - 6:30 p.m. Sprint (HS Pool)

6:30 - 8:30 p.m. Dinner (MS Cafeteria)

RSVP forthcoming

September 2018

Swimmer’s Corner

This past summer, I participated in Oceanman Greece, a 10k open water race in Oitylo Bay within the Mani Peninsula of Greece. The water in that part of the Mediterranean was unlike any I had ever seen - I could see for what felt like miles around me underwater! The race itself was the most challenging thing I've ever done, but one of the most rewarding as well. I swam for 3 hours and 8 minutes, battling some choppy waters and going off course here and there due to the waves affecting my visibility. During the first 5k, I wasn't sure if I would finish, but eventually I gained a second wind and started to motivate myself by chasing and passing each person in front of me - ultimately the second 5k ended up being easier than the first! Overall, I finished 30th among around 200 men & women, and 3rd in my age group for women.

After my senior year of college I told myself I was done with swimming, but I didn't realize how much I would miss it. My teammates on the masters team I currently swim on and my experiences swimming in Lake Ontario led me to this 10k, and I am so glad to have had this experience! Swimming is an amazing lifelong skill that keeps you healthy, introduces you to wonderful likeminded communities, and even motivates you to travel far to swim in new and beautiful waters! For those that think Stingrays or college will be the last time you'll swim, I strongly encourage you to think about continuing past these points. I am so thankful that swimming reintroduced itself to me this past year, and I know I will be doing it for many years to come!

Denise Hui Bon Hoa - Stingrays Alumni

September 2018

Calling for Parent Volunteers!

Please support Stingrays and be  an integral part of our our  community.  Your active participation  is important in helping us build team spirit, creating a fun environment while motivating our swimmers to perform at their best. We are looking for  parent volunteers to fill the following positions:   ✤ Parent Liaison for Dolphins+   ✤ Memory Book Chair and Committee   ✤ Home Meet Invitational Sub Committee Members

✤ Graphic Designer   Please contact your coaches if you are interested.  

Meet Our Parent Liaisons:

SP/NP /CSS - Julie Pouillart JP - King-sze Yip JA - Alice Shu JD/CSJ - June Kim Academy - Cherry Chen Dolphins+ - TBA

Thank you to our amazing parent volunteers! Your support and role means a lot to the club!

September 2018

Fall Break Training October 1 - 8 , 2018

ACADEMY & DOLPHINS +

Oct 5 Oct 6

Tai Tam Tai Tam

SR. & JR. PERFORMANCE, JR. ADVANCE, JR. DEVELOP., CLUB SQUAD SR. & JR.

NAT’L PERFORMANCE

5:00 - 6:00 pm (All) 11:30 - 12:30 pm (Academy); 12:30 - 1:15 pm (Dolphins+)

Fri Sat

Mon Tues Weds Thurs Fri Sat Sun Mon

Oct 1 (PH) Oct 2 Oct 3 Oct 4 Oct 5

Oct 6 Oct 7 Oct 8 (PD)

Wan Chai Wan Chai Wan Chai Wan Chai Tai Tam

Tai Tam Wan Chai WC/TT

9:00 - 11:00 am (SP, JP, CSS only) 9:00 - 11:00 am (All) 9:00 - 11:00 am (All) 9:00 - 11:00 am (All) 3:30 - 5:00 pm (SP, JP); 5 - 6 pm land (SP only); 5:00 - 7:00 pm (JA, JD, CSJ) 6:00 - 7:30 am (SP, JP, JA); 7:30 - 9:00 am (JD, CSJ) 7:00 - 9:00 am (All) 8:00 - 10:00 am Wan Chai (SP, JP only); PM - Regular Schedule @ Tai Tam

Mon Tues Weds Thurs Fri Sat Sun Mon

Oct 1 (PH) Oct 2 Oct 3 Oct 4 Oct 5 Oct 6 Oct 7 Oct 8 (PD)

Wan Chai Wan Chai Wan Chai Wan Chai WC/TT Repulse Bay - WC/TT

8:00 - 10:00 am; 2:00 - 4:00 pm 8:00 - 10:00 am; 2:00 - 4:00 pm 8:00 - 10:00 am; 2:00 - 4:00 pm 8:00 - 10:00 am; 2:00 - 4:00 pm 8:00 - 10:00 am (Wan Chai); 3:30-5 pm pool & 5-6 pm land (Tai Tam) Open Water Clean Half (Select Swimmers only) Off 8:00 - 10:00 am (Wan Chai); PM - Regular Schedule @ Tai Tam

*Note: Tai Tam Pool will be closed Oct 2 - 4 for Annual Electricity Examination and Maintenance

September 2018

Training Schedule

Mon Tue Wed Thur Fri Sat Sun (Wanchai)

AM 05.50 - 08.00 05.50 - 08.00 05.50 - 08.00 05.45 -07.30 07.00 - 09.00

PM 15.30 - 1730 15.30 - 17.00 15.30 - 17.00 15.30 - 17.00

LAND 17.30 - 18.30 17.00 - 18.00 17.00 - 18.00 07.45 - 09.00

Mon Tue Wed Thur Fri Sat Sun (Wanchai)AM 05.50 - 08.00 05.50 - 08.00 07.00 -09.00PM 15.30 - 17.30 15.30 - 17.00 15.30 -17.00 15.30 - 17.00

LAND 17.00 -18.00 17.00 -18.00

Mon Tue Wed Thur Fri Sat SunAMPM 15.30 -17.00 15.30 -17.00 15.30 -17.00 15.30 -17.00

Mon Tue Wed Thur Fri Sat Sun (Wanchai)

AM 05.45 -07.15 05.45 - 07.15 07.00 - 09.00

PM 15.30 -17.30 15.30 - 17.00 17.00-18.30 15.30 - 17.00LAND 17.30 -18.30 15.45-16.45 17.00 - 18.00

Mon Tue Wed Thur Fri Sat SunAM 05.45 -07.15 06.00-07.30PM 15.30 -17.00 17.00 18.30 17.00 -18.15

LAND 15.45 -16.45 15.45 -16.45

Mon Tue Wed Thur Fri Sat SunAM 07.30-0900PM 17.30 -19.00 17.00 - 18.30 18.00 -19.30 17.00 -1815

LAND 15.45 -16.45

Mon Tue Wed Thur Fri Sat SunAM 07.30-0900PM 17.30 -19.00 17.00 -18.30 18.00-19.30

Mon Tue Wed Thur Fri Sat SunAM 11.30 - 12.30PM 17.00 - 18.00 18.15 - 19.15

Mon Tue Wed Thur Fri Sat SunAM 12.30 - 13.15PM 17.00 - 17.45

Mon Tue Wed Thur Fri Sat SunAM 09.00 - 11.15 08.45 - 11.00PM

Mon Tue Wed Thur Fri Sat SunAM 06.00 -07.20 06.00 - 07.20 06.00 - 07.20PM 19.00 - 20.00 18.30 - 19.30

Mon Tue Wed Thur Fri Sat SunPM 19.00 - 20.00 18.30 - 19.30

MASTER COMPETITIVE

ADULT STROKE DEVELOPMENT

SHARKS

Fall 2018NATIONAL PERFORMANCE

SENIOR PERFORMANCE

CLUB SQUAD SENIOR

JUNIOR PERFORMANCE

JUNIOR ADVANCE

JUNIOR DEVELOPMENT

CLUB SQUAD JUNIOR

ACADEMY

DOLPHINS Plus

*Effective September, revised schedule changes for JA and JP a.m. sessions

September 2018

School Meets Stingrays EventsSep 27, 2018: ISSFHK Mini Meet #1 @ HKIS (MS & HS Swimmers)

Oct 11, 2018: HKSSF Div 2 Heat @ VPSP (MS & HS Swimmers)

Oct 18, 2018: HKSSF Div 2 Championships @ VPSP (MS & HS Swimmers)

Nov 1, 2018: ISSFHK Mini Meet #2 @ HKIS (MS & HS Swimmers)

Nov 9, 2018: ISSFHK HS Championships @ VPSP (HS Swimmers)

Nov 23, 2018: ISSFHK MS Championships @ VPSP (MS Swimmers)

Jan 11-13, 2019: China Cup @ SAS PX (HS Swimmers)

Jan 18, 2019: CIS Invitational Meet @ VPSP (UP & MS Swimmers)

Jan 24 - 27, 2019: APAC @ WAB (HS Swimmers)

Note: The above listed meets are limited to HKIS students as they will be representing HKIS when competing at the above meets.

Sept 22, 2018 : Stingrays AGM 10:30 am HS Cafeteria (All Stingrays Parents)

Oct 13, 2018 : Stingrays Time Trial (Academy, JD, JA, JP, Club)

Dec 2, 2018 : Fast & Furious Sprint Meet @ Tai Tam (All Stingrays & Outside Schools & Clubs)

Dec 14, 2018 : X’mas Sprint Meet & Potluck Dinner @ Tai Tam (All Stingrays)

Overseas Meets and Events

Nov 2-3, 2018: TAS Tigersharks Swim Meet - Taipei (targeted swimmers: JP - non LC AG champ qualifiers, JA, JD, Academy) Dec 8-9, 2018: RBSC Invitational - Bangkok (targeted swimmers: All Groups except qualifiers to Queensland Age Group )

Dec 15-21, 2018: Queensland Age Group Championships - Brisbane (targeted swimmers: selected qualifiers)

Sep 15-16, 2018: Long Course D1 P3 @ VPSP

Nov 2-4, 2018: Long Course AG Champs @ KPSP

Nov 10, 2018: Short Course D3 P1 @ SMVSP

Dec 1, 2018: Short Course D2 P1 @ SMVSP

Dec 8-9, 2018: Short Course D1 P3 @ VPSP

Feb 23, 2018 : Short Course D2 P2 @ SMVSP

Feb 23, 2019 : Short Course D2 P2 @ SMVSP

Mar 2, 2019 : Short Course D3 P3 @ SMVSP

Mar 8-10, 2019 : Short Course AG Champs @ HKSI

Mar 23, 2019 : Short Course D2 P3 @ SMVSP

SMVSP: Shing Mun Valley Swimming Pool - Tsuen Wan HKSI: Hong Kong Sports Institute - Shatin VPSP: Victoria Park Swimming Pool - Causeway Bay

HKASA Events

Upcoming Meets

September 2018

Alumni In the News …

Congratulations to Bailee Brown and Jamie Yeung, Stingrays Alumni for representing Hong Kong in the Asian Games! We are proud of your accomplishments! To read the full articles click: Bailee and Jamie

September 2018

STINGRAYS

• Stingrays are fish - though then may not resemble the finned fish, stingrays belong to a group of fish called elasmo branchs. There are around 200 different stingrays species.

• Stingrays are closely related to sharks - they belong to the same group of cartilaginous fish whereby instead of bones, their body is supported by skeletons of cartilage.

• Stingrays have been around a long time - fossil record date the first rays back to the Lower Jurassic Period (about 150 million years ago).

• Stingray venom was used as an anesthetic - while painful, stingray venom isn’t usually deadly unless victims are stung in the chest or abdomen. In ancient Greece, venom was extracted from stingray spines and used as an anesthetic by dentists.

• The biggest stingray weighs nearly 800 pounds - in March 2015, Thai fishermen caught a 14-foot stingray along the Mae Klong River weighing in between 600 - 800 lbs, one of the largest freshwater fish ever captured.

• Stingrays aren’t normally aggressive - they act kind and gentle around humans and only when a stingray feels threaten do they attack.

• Some stingrays move like a wave, others like a bird - most stingrays swim through the ocean undulating their bodies in a wave-like motion. Others will flap their side up and down, giving them an appearance of “flying” through the ocean like a bird.

• Stingrays are good at hiding - stingrays spend most of their time hiding. Their mottled skin, ranging from a light sandy tone to a dark brown gives them the perfect camouflage for chilling out on the sea floor until a tasty meal comes their way.

• Did you know a group of stingrays is called a “Fever?”

• Stingrays are born fully-formed - when baby stingrays are born they look like miniature versions of the parents. They are full-proportioned and naturally good swimmers from birth. The also look like adorable raviolis!

• HK Stingrays are the fastest swimmers in Hong Kong - they “fly” through the water and look anything but raviolis!

September 2018

It can be challenging to get swimmers to eat breakfast, especially as they get older and busier. They say no. They run out the door. They have no time for a meal. They aren’t hungry. The excuses go on and on.

However, all swimmers may benefit from a routine that includes eating a healthy breakfast.

The positive impact on growing children and teens have been touted for years and include: improved attention and focus in school, better academic scores, an ability to regulate eating, blood sugar control throughout the day, a healthy body weight, and for the athlete, the availability of energy and nutrients for exercise.

Researchers highlight protein as a powerful influence on blood sugar and weight control, particularly when it shows up in the earlier part of the day.

In fact, University of Missouri researchers suggest teens eat a high protein breakfast (containing around 30 grams of protein) to improve blood sugar control after eating, temper fat gain, and encourage a healthy body weight.

In young athletes, research further emphasizes the importance of evenly distributing protein throughout the day as a key to building, repairing, and maintaining muscle.

Making sure the swimmer gets a protein-based breakfast clearly helps in many areas.

Swimmers can get a variety of quality protein at breakfast by using foods such as milk, soy milk, Greek yogurt, regular yogurt, eggs, cheese, cottage cheese, tofu, beef, poultry, fish, beans, lentils, soybeans, nuts and nut butters. Try these 10 protein-based breakfast ideas. (They are simple and easy for the swimmer to make independently!):

Easy Egg Sandwich Almost like a fast food option, this egg sandwich is ready in no time. Scramble the egg with a bit of water, place in a microwave-safe bowl and cook for one minute. Place the disc-shaped egg on an English muffin and add ham or Canadian bacon, and a slice of cheese. If you want to bump up the protein even more, double the egg, cheese or ham.

Breakfast Bento Box Pack one or two large hard-boiled eggs, 1/4 cup almonds, 1/2 cup low-fat cottage cheese topped with 1/2 cup berries, and 4 to 6 whole-grain crackers in a bento box or other re-sealable container.

10 Protein-Based Breakfasts Your Swimmer Will Love BY JILL CASTLE, MS, RDN of usaswimming.org

Apple Walnut Oatmeal Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Top with 1/4 cup of chopped walnuts and 1 chopped apple. Sprinkle with cinnamon and drizzle with honey.

Nut & Berry Parfait Layer 1 cup of vanilla or plain Greek yogurt, ½ cup raspberries and blueberries, and ¼ cup chopped pecans in a tall glass or Mason jar.

Peanut Butter Toast Swipe two hearty, whole grain slices of toast with 1 tablespoon of peanut butter each. Serve with a 12-ounce glass of milk or non-dairy milk substitute.

Overnight Oatmeal (made with milk) Mix ½ cup of oats with 1 cup of low fat milk or soy milk. Stir in 1 tablespoon of peanut butter, and top with 2 tablespoons of chopped peanuts and 1 small banana. Refrigerate overnight.

Cottage Cheese and Blueberry Bowl In a bowl, place a cup of low-fat cottage cheese next to ½ cup of blueberries and ½ cup high-protein granola. Sprinkle with chia seeds or flax meal.

Egg, Ham & Cheese Bagel Akin to the local bagel shop fare, toast a bagel and top it with an egg or two (scrambled or fried) and top with a slice of cheese. On-the-go tip: Wrap the bagel sandwich in tin foil immediately after assembly. The sandwich stays warm and the cheese melts nicely.

Breakfast Egg Wrap In a flour or whole grain tortilla, layer scrambled eggs, cheese, and fresh spinach. Wrap in tin foil. Or, sauté onions, mushrooms and chopped green peppers or any other veggies on hand and add to the eggs; top with cheese and wrap.

Avocado Toast with an Egg Toast a piece of crusty, whole grain bread. Smash ½ of an avocado on top of the toast. Fry an egg and lay it on top. Sprinkle with salt and pepper, or a mix of spices such as cumin, paprika and chili.

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 and check out her free list of 70 Awesome Pre-Workout Snacks for Kids.

September 2018

Mark Your Calendars

TAS Tigersharks Invitational

Location: Taipei American School Taipei, Taiwan

Dates: Nov 2 - 3, 2018

Deadline for Signup: Oct 2, 2018

No. of Participants: 30 swimmers, first come first served

* 25m short course pool

20th RBSC Invitational

Location: Royal Bangkok Sports Club Bangkok, Thailand

Dates: Dec 8 - 9 2018

Deadline for Signup: Oct 15, 2018

No. of Participants: 30 swimmers, first come first served

*50m long course pool

Upcoming Overseas Meets…

McDonald’s Queensland’s Championship

Location: Brisbane Aquatic Centre Brisbane, Australia

Dates: Dec 15 - 21, 2018

Deadline for Signup: Nov 12, 2018

No. of Participants: Select swimmers with qualifying times

* 50m long course pool - prelims & finals