aquatics director message rst january newsletter.pdfquar t e r l y n e w s l e t t e r – january...
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Q u a r t e r l y N e w s l e t t e r – January 20 20
w w w . r o c k l i n s w i m t e a m . o r g
I N S I D E T H I S I S S U E
1 Aquatics Director’s
Message
2 Aquatics Program Flyer
3 Important Information
4 Featured Article/Wave
New Record Holders
5 Upcoming Events
6 Mavericks News
7 Social Media / Text
Messages / Team Contacts
8 Thank you Sponsors!
Dear Swim Families, Happy New Year to all and we wanted to make some announcements to everyone for 2020. We have spring 2020 swim programs now open for registration, returning Wave swimmer registration will open January 15th, and I will be returning to coach on the pool deck for March Clinics. In preparation for March Clinics we are starting the year with the staff attending the American Swim Coaches Association’s Pacific Coaches Clinic. We leave energized hearing about ways to structure dryland, swim technique and training for our age group and senior swimmers. We do have volunteering needs and call our membership to consider:
1) Sponsoring team and tax deductible donations (see page 8). 2) Committing to a Board position of Fundraising rep or Volunteer rep. 3) Working preseason volunteer hours on fundraising committee or
March 12, April 2, April 16 training for Swim Meet Computer Ops positions.
4) Swimmers seeking community service hours (working as in-water aides or athlete ambassadors such as making posters to support team social events)
5) Remember to share and like our news on Facebook “Rocklin Swim Team” and Instagram “Rocklin_Swim_Team” to spread our news.
Please email [email protected] if you can help or talk to an existing Board Member about your talents and we will find something for you! We continue our positive collaboration with the City of Rocklin and Rocklin Unified School District to secure pool space for our programs. The pool contract renewal is planned to secure pool facilities through the year 2031 and the new Rocklin Director of Parks and Recreation is a former aquatics director from Oregon which bodes well for our continued collaboration. We are building a program that requires team participation. We look forward to seeing you and your swimmers on our pool deck in 2020!
Aquatics Director Message By Ryan Jones
Page 2 RST Quarterly Newsletter
WWW.ROCKLINSWIMTEAM.ORG (916) 975-5130
Join us for swim programs at the heated pools of Whitney High School & Rocklin High School. Our professional coaches provide the culture, training, and development for swimmers of all ages & abilities to become all that they choose to become.
• No Tryouts, Click here to register
• Jump start the swim season with this stroke refresher
• Each week will be a specific stroke focus
• Receive 20% discount if swimmer enrolls for all 4 weeks at registration
March 21st
Tryouts for
WAVE & SPLASH
• Tryouts morning of March 21, 2020, visit rocklinwave.com for appointment
• WAVE competes in 5 dual meets and 1 championship meet. Season is April thru July • SPLASH pre-team season is June thru July. Mock meet last practice day.
• Weeknight lessons: 30 minute sessions (Monday - Thursday)
• Lesson slots are 5pm, 5:30pm, 6pm
• Parent/Tot and Youth Learn-to-Swim
• Click here to register Lessons: April 6-9 (4 classes $45) Lifeguard Training $225*
*Lifeguard Training session for those 15 years and older on March 28-29 and April 4-6 (5 classes) from 9-4pm (morning classroom and afternoon water skills).
• Year-round team with seasonal Fall and Winter introductory sessions.
• Fall/winter sessions have no tryout if able to swim unassisted 25-50 yards depending on age and we welcome high school water polo players and swimmers.
• Multisport athletes can focus on personal and long term development of swim skills with meets once a month for qualification to local and national championships.
• Training that prepares those who want to excel into high school teams and beyond as collegiate athletes! Check out www.rocklinmavs.com for further details.
USA Swim Meet Entries at ome.swimconnection.com and click here for instructions. Register using USA swim ID for your swimmer. THE FORMAT FOR USAS ID IS A 6 DIGIT BIRTH DATE PLUS 8 LETTERS (e.g. MMDDYY+ 1st 3 letters of first name + 1st letter of middle name + 1st 4 letters of last name). All groups for the Bud Meyer Meet January 24-26thand qualifiers for the Dart Meet January 18-19th.
Visit our Wave, Clinic, Splash calendar page here. Visit the Mavericks’ calendar page here.
Wave and Mavs Swim Meet Photos: Debbie Dettner can be contacted at 916-896-8268 if you want photos taken of your swimmer at the team swim meets. Please click here to learn more!
Board of Directors Opening for Fundraising Rep and Volunteer Rep: Interested candidates are encouraged to click here to review the job descriptions. Qualified candidates must click here to complete and submit application to [email protected]. The term is January thru December.
NEW Team Suit Design!
Aug 12th End of Season Banquet vote had the winning design as the TYR Lambent in Blue Green. If you know your TYR suit size, you can purchase online through our team store at swimoutlet.com/rocklinswimteam. We have partnered with California Swim Shop at 7330 Fair Oaks #7 in Carmichael if you want to try on the suit in their shop (Daniel is our contact) and get 20% off pricing at their store!
SHOPPING ONLINE and 3 Ways for Purchases Benefiting Rocklin Swim Team
1) Purchases for all family swim gear available year around with home delivery and portion of proceeds to our team at swimoutlet.com/rocklinswimteam!
2) Click here for personalized items with team logo with 30% of proceed sales to our team! 3) You can also select Rocklin Swim Team as a nonprofit for Amazon Smile to make purchases! All
the benefits of Amazon.com but users must enter site @ amazonsmile.com and via account settings select from the nonprofit drop down menu “ROCKLIN SWIM TEAM”. Any online purchase will have a portion of the proceeds stay with our team!
Page 3 RST Quarterly Newsletter
3 THINGS SWIMMERS CAN DO DAILY TO BUILD SELF-CONFIDENCE
Page 4 RST Quarterly Newsletter
3 THINGS SWIMMERS CAN DO DAILY TO BUILD SELF-CONFIDENCE, 11/29/19 in Swim Swam by Olivier Poirier-Leroy
While some swimmers seem to be born with a natural bravado and high levels of confidence, for the rest of us, having the confidence to believe in ourselves and our training can be tricky to maintain over the long term. As the season of the competitive swimmer is a long one there are going to be the inevitable setbacks and failures along the way…and the corresponding shattering of confidence that comes along with it. Why our confidence careens off a cliff:
• We are struggling to improve overall performance in the water. Mastering specific areas of our technique.
• Negative self-talk. While your coach can’t always hear your negative self-talk, they can see it in your body language. The rolled over sholders, slumped head, the frustrated eyes behind the goggles. “I can’t,” is probably the most well known hit of your negative self-talk.
• One setback sends us hurtling into a negative spiral of doom and gloom. We all experience setbacks with our swimming. Our feel for the water abandons us when we need it most. We swim slow when we expect to be swimming faster than ever. It’s not generally the setback that is debilitating, it’s the way that we respond in the aftermath.
The fragility of our confidence (more so with some swimmers than others) means that it requires daily TLC. For those who suffer from epic bouts of low self-confidence you should especially be going out of your way to do things that will create a situation when you are more confident in your abilities and in your training. Doing these things aren’t merely “feel good” or “rah rah”, but meaningful progress that you can truly believe in. 1. FOCUS ON YOUR PROCESS. When our confidence goes it is usually accompanied by thoughts of how far we are far from our goals. The combined lack of progress and frustration leave us feeling uncertain, anxious, and helpless. A prime recipe for low self-confidence. To get back on track it’s necessary to forget about your swim goals. Forget the big meet. Forget what you want to achieve this season. Instead, direct your energy and focus at the things you can do today to be a great swimmer:
• Today I am going to go to practice and swim with great technique from beginning to end.
• I am going to focus on kicking from my core for the whole workout.
• I am going to get to the pool early and do an extra 20-minutes of core work. When you go to the pool focus exclusively on the thing you want to work on. These are things you can directly influence, giving you an instant sense of control, helping you to regain some of that lost self-confidence. If you are focusing on your long term goals, and how not close you are, anxiety and stress go up, and performance inevitably goes down. On the other hand, if you think only about what you are doing in the present moment, this lap, this stroke cycle, this 50m of freestyle kick; not only will stress go down, but your effectiveness in practice will go up, and, yup, you guessed it—so will your confidence. 2. SET YOURSELF UP WITH SOME MINI-WINS. As mentioned, it’s rarely the initial setback that causes the real damage: it’s the days and weeks of poor training that follow that cause us misery. It’s like the swimmer who has a bad race on Friday morning at the bad meet and then swims like crap for the rest of the week. Getting out of these mini-funks is tough, as when we go spiraling down them everything about the situation reinforces how we are feeling. After all, we beat ourselves up for not being “good enough” and then feel bad about ourselves for feeling that way. Ugh. The malaise just keeps piling onto itself, and one of the fastest ways is to sneak out via some small wins. Before heading to your next swim practice figure out three super small wins. These examples will look insanely easy, so easy that you can’t deny trying them. That’s the whole point. Small actions snowball into larger, even more powerful ones, so don’t underestimate their power:
• I am going to 50m of freestyle with the best technique I can.
• I am going to do 10 awesome streamlines. The reason that this works so well is that action is the greatest motivator of all. When in a funk we sit back and wait for motivation or a sign to hit us. But the only way back is to fight the resistance and act. 3. REFRAME YOUR SELF-TALK. Low confidence and negative self-talk go hand-in-hand like bad odor and that soggy towel you left under your bed for a week. Swimmers spend a lot of time in their own heads when training and in competition. From wall to wall we have nothing but the sound of bubbles to accompany the script that is playing in our brains. And while our self-talk might not seem impactful, it’s basically who is behind the wheel in terms of our effort. The reason is simple: Our thoughts direct our actions. What we think about and focus on is what we end up doing. If you are thinking that the set is too hard, that you can’t do that interval, that you’ll never be the swimmer you want to be, your body will listen. If you are thinking that maybe you can do it, maybe it’s not as bad as you think, and that what you are capable of is limitless, your body will listen. Here are a couple quick ways to reframe two of the more common types of negative self-talk I hear from swimmers (and hear in my own brain during training):
• Before: It hurts too much. After: What if I just do one more…
• Before: I can’t do this. After: I’ll try one. TAKEAWAY: Our confidence can seem like a very fragile thing at times. After all, one bad swim, one bad swim practice, and we can suddenly end up doubting all of our hard work and training. While doubt is natural, being crippled by it and losing out on valuable chunks of training and competition because we careen off into another bout of low self-confidence simply doesn’t jive with our long term goals in the pool. Give the above daily confidence-builders a go the next time you are suiting up to hit the pool.
USA SWIM Magazine features:
• New season, new goals: Working with your coach to determine your season goals
• 2020 tech suit rules: What can your 12&under swimmer wear?
• 2020 Trials prep: Inside look into how National Teamers prep for the biggest meet of their lives
• Feature story on Olympian Nathan Adrian: How he overcame • cancer to swim at World Championships
READ
Page 5 RST Quarterly Newsletter
UPCOMING EVENTS MARK YOUR CALENDARS
Jan 15th WAVE returning swimmer registration opens for those on the roster in 2019 and click here for flyer Jan 15th 6:30pm Board Meeting at Whitney High School Pool Classroom Feb 1st WAVE team swimmers out of water until March Clinic for non High School swimmers Mar 15th deadline to Register as Returning WAVE Swimmer for non High School Athletes Mar 30th 6:30pm Season KickOff Meeting: Ice Cream and Cookies @ 5480 5th Street in Rocklin
Page 6 RST Quarterly Newsletter
MAVERICKS TEAM NEWS
NEW SWIMMERS: Welcome Dylan Cassayre, Christian Irby, and Paul Miller to our Mavericks Team! New families can schedule an appointment with Jim Contratto for New Family Orientation, please email [email protected] . Mavericks Qualifiers at Arizona Holiday Festival Meet: Congratulations to Kelsey Campbell, Rachel Colbus, Blaec Dettner, Eddie Hill, Nolan Johnson, Rachelle Karunanayake, Elijah Roberts, Jacob Schubert, Liberty Sparrow, Camden Winton, and Austin Woolley on their personal best swims at the Arizona State University’s Mona Plummer Aquatic Center.
Congratulations 2019 short course yards record holders: 50 free Jacob Schubert 25.69 (11/12 boys) 200 free Jacob Schubert 2:04.70 (11/12 boys) 1000 free Jacob Schubert 11:58.14 (11/12 boys) 50 free Rachel Colbus 25.96 (15/16 girls) 100 fly Rachel Colbus 58.94 (15/16 girls) 200 breast Rachelle Karunanayake 2:34.99 (15/16 girls) 100 fly Blaec Dettner 56.76 (15/16 boys) 200 breast Rachelle Karunanayake 2:35.61 (17/18 girls) 100 breast Nolan Johnson 1:06.89 (17/18 boys) 100 fly Elijah Roberts 58.77 (17/18 boys, early in AZ meet day) 200 free Blaec Dettner 1:53.61 (17/18 boys) 100 fly Blaec Dettner 57.98 (17/18 boys, later in AZ meet day) #rstproud
December Fun: We finished December with some Reindeer Games at the pool on December 21st with Santa and tshirt relays. Special thanks to the Roberts family who hosted a Holiday White Elephant Gift Exchange for our high school swimmers. We are looking forward to a great season together in 2020!
Online/Social Media Links
Text Messages
Want to receive text notifications from RST regarding important & timely
information? Follow these steps to ensure your cell phone number is
listed in our system:
• Log into your account rocklinwave.com or rocklinmavs.com
o Go to My Account > My Account
• You will see a box for "SMS and Carrier" – fill in the cell phone
number and cell phone carrier in the boxes and click the SAVE
button.
• Check your cell phone for a text message and make note of the
"Verification Validation Code". Note that some cell carriers can
take a while to deliver this message.
• Enter this number in the "Verification Code" field and click VERIFY.
This MUST be done for the number to be activated!
• Some carriers make it even easier and just require you to click the
link to verify.
• You may enter up to TWO cell phone numbers per account
Team Contacts
Page 7 RST Quarterly Newsletter
Brad Cooper – [email protected] Ryan Jones – [email protected]
Nolan Jahn – [email protected] Coach Zack – coachzack@ rocklinswimteam.org
Patricia Hill– [email protected] Coach Eddie [email protected]
Amy Delaney – [email protected] Coach Madeline – [email protected]
Michelle Bertrand – [email protected] Coach Ashlee – [email protected]
Open Position – [email protected] Coach Brian – [email protected]
Open Position – [email protected] Coach Emily – [email protected]
Joel Shaver – [email protected]
Jim Contratto - [email protected]
Courtney Woolley – [email protected]
Samantha Jaffe – [email protected]
RocklinSwimTeam.org
Rocklin Swim Team
Rocklin_Swim_Team
Rocklin Swim Team
THANK YOU TO OUR SPONSORS!
Page 8 RST Quarterly Newsletter
We are Seeking Sponsors!
Rocklin Swim Team is a non-profit aquatics program serving over 1300 youth swimmers annually from the city of Rocklin and surrounding areas. Our websites and social media sites are active year-round and the main source for member information. Our address is 2351 Sunset Blvd, Ste 170-184, Rocklin, CA 95765 and please email [email protected] for more information. Click here for Sponsorship Application Form.
Sponsor Level
Gold
$1,500
Silver
$1,000
Bronze
$500
Meet
Sponsor
$200
Home Meet Booth with Ability to display and offer products/services
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Targeted Facebook post for your business (thanks for your company support and request to share); Twitter announcement “Supporting Sponsor” reasons you should consider this company
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Spirit wear Placement and Recognition at Award Banquet and 2 tickets to Attend
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Approved advertisement in e-Blast’s to members 2x 1x
Company Logo on Banner at all Home Meets ● ● ●
Company Logo, Link on our Website, Team Plaque ● ● ●
Meet Recognition and Announcement ● ● ● ●
Banner Ad the Week of Meet on Website
Lane Sign with Company Logo at Meet
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