Tuesday, November 16, 2010

Marlins Equipment 2010-11

EquipmentPaddlesBuoyKick BoardSnorkelFins
High Performance (HP)XXXXX
National  (NAT)XXXXX
Junior 1 (JR1)XXXXX
Junior 2 (JR2)XXXXX
Development 1 (DEV1)XX
Development 2 (DEV2)XX
Development 3 (DEV3)XX

Meet Summary AG LC State 2010

Greetings to everyone and congratulations to all the swimmers that participated in the 2010 Age Group LC Championships at Dynamo Swim club this year.  This meet was hosted by Dynamo this year and was held at its outdoor 50 meter pool in Chamblee.   This meet was a very challenging competition for the swimmers as the weather was less than desirable and the environment was extremely hectic.  Once again, the Marlins won this meet in our division by a large margin and as you will read below most of our swimmers had a great meet and continue to improve. The Marlins turned in a stellar performance as a team and would like to recognize these athletes for their achievements by age group.

10 and under girls

Britheny Joassaint had another outstanding meet as she dropped time in all but a few events.  Winning seven events and scoring close to the max points for the Marlins, Britheny enjoyed some success at her last LC meet as a 10 year old.  With multiple top 10 finishes and some extreme time reductions including a 17 second drop in 400 IM, Mariah Prendes continues to stay competitive with ever increasing competition as she too will swim her final 10 yr old LC meet at State.  Placing 3 top 10 finishes and 8 events swam where she dropped time, Sophie Taylor keeps her head above water while making her case for an up and coming Marlin.  With a 13 th place finish in a very strong 100 back Taylor Tishendorf also placed in the top 20 numerous times and scored points for the Marlins while dropping time in her distance events.

10 and under boys

Brady Fields swimming at state again this year placing in the top 10 for 5 events including 6th place finishes in back and free.  Brady dropped time in his 400 free and his 50 back at state.  James Johnston dropped some time at state this year in his 100 free while he swam in 11 events for the team.

11-12 Girls

Resident sprinter Katie Heilman qualified for 2 events at state this year as she helped her relays drop over 2 seconds in both the 2 and 400.  Just turned 11 year old Molly Layde dropped a ton of time in her events at state this year including a 15 second reduction in her 400 IM.  Also coming in with a 6 second drop in 400 IM Grace Nekrasas swam in 4 events at state this year as a fresh 11 year old.  Just coming to the top of her age group Caitlin Oh had a very impressive meet.  With five top 15 finishes and multiple 10+ second drops she continues to improve at this time of year.

11-12 Boys

New Marlin Griffin Braid swam for the Marlins this year at state qualifying in 5 events and dropping time in all of those including a monster 200 fly swim in which pulled in top 20 finish.  Qualifying in 9 events this year and swimming every one Daniel East dropped time in his 400 free at state this year.  Busting the top 20 for the 50 fly Cullen Fields dropped time in three events and helped the Marlins show off some of our fly technique.  11 year old Nick Hatch shedding over 15 seconds in his 400, also broke the top 20 with a nice 200 breast performance.  Alex Mayfield dropped time in 4 events as he scored in the top 20 for 6 events including another massive drop in 400 IM for the boys.  Qualifying for 10 events at state this year Colin Riley scored 4 top 20 finishes including a time drop in his 50 breast.  Winning most of the events for the boys Andrew Tang had some monster swims at state this year including an intense 200 IM final where he dropped 8 seconds and earned his trip to the 2010 Zone team.

13-14 Girls

Swimming an awesome meet and dropping substantial time was OP Jacobi.  She dropped time across the board as well as winning 200 breast and placing 2nd in the 100.  With 4 top 10 times and a few reductions as well, Micaelo Janco swam in the max events for the Marlins and scored over 20 points helping the team in their divisional victory.  With 5 top 20 finishes and a 10th place finals spot in 200 fly Maggie Layde continues to improve as she drops time in most of her events as well.  Cleo Naizer swam for the Marlins at state again this year qualifying for 6 events and swimming the 800 free relay.  Winning two events and placing in the top 4 for 2 others Stephanie Peters had a great meet as she got one of her junior cuts in 200 free and dropped time in 5 events.  With a giant 10 second drop in her 400 IM Nicole Prendes finished strong with 5 top 20 places and a 10th spot finish in her 200 back in which she continues to shed time.  Coming in sick to the meet but still swimming Natalie Tikhonovsky dropped time in her 100 back and swam 3 other events.  While dropping time in all her long events Jane Watts finished in the top 20 3 times at state this year.  Showing big improvement with her first year at the Marlins, Taylor Wilks was one of the only swimmers to improve time in all her events while scoring 3rd and 4th in both breast stroke events respectively.  Kristy Zachensky swam 3 events at state this year for the team while helping the relay drop over 3 seconds at state this year.

13-14 Boys

While qualifying for 8 events at state this year David Dingess swam them all dropping time in 4 of those events.  With 3 top 5 finishes and a massive time drop in 200 fly Griffin Garratt keeps moving forward and looks to a new season as he remains in his age group.  Just aging up to the 13-14 age group for state Garrett Layde improved all his times while staying positive and not sweating his old dominance of the 12 year old group.  According to hi-tek Stephen Johnston improved over three minutes in his 1500 free swim to come in at 23 place, he also dropped in two other events at state this year.  With 6 top 10 places Zack Marshall continues to improve and strive for his Jr cuts in his sprint events.  He got closer at this meet dropping over a second on a 100 fly time that had been stagnant at for awhile.  Ryan Peck showed up at state this year with some big improvements from last year.  He dropped substantially in his 400 IM and 1500 free to creep up the ranks busting the top 30 in his age group.  Eric Ramos competed in three events at state this year to validate his efforts as an up and coming breastroker.  Alex Riley broke the top 20 in several events this year while also helping the Marlins relay drop time across the board in there events

Meet Summary Senior State LC 2010

Greetings to everyone and congratulations to all the swimmers that participated in the 2010 Georgia Long Course Senior State meet.  This meet was hosted by Swim Atlanta at the Georgia Tech Aquatic Center in downtown Atlanta.  It is a neat opportunity to compete in such a facility where some of our countries fastest swimmers train everyday.  The Marlins once again this year came in second place overall behind Swim Atlanta and first in our division. The senior swimmers swam very well at this meet with a new record being set for the Marlins.  This year was the first time where Marlins swimmers dominated the high point categories.  Courtney Peters won high point for the girls while Marlins men placed top 3 for high point for the boys respectively, Drew Onken, Derek Onken, and Jordan Turner.  The Marlins turned in a stellar performance as a team and would like to recognize these athletes for their achievements by age group.

Senior Women

With two top 10 finishes Liz Braun competed in 13 events for the Marlins.  Liz also scored close to 40 points for team as she made finals in 6 events.  With 3 new best times and many times within a second of her times with the old suit on, Alli Crenshaw placed in the top 5 for 200 free and scored a 6th place finish in the 800 free.  In her final swim before going to school, Ansley Crenshaw made it back to finals in 3 events while pulling a top 20 finish and a new best time in 100 fly.  Swimming three new best times and whole bunch of points scored, Madison Jacobi also won the 800 free and placed in the top 10 for numerous swims.  Her sister OP after having a great meet at AG state scored an 8th place finish in 200 breast at Senior State.  Micaela Janco made it back to finals in the backstroke events while dropping time in her 200 free and 50 breast swims as well as 50 fly and 100 back.  Resident sprint artist Larissa Joassaint swam in at almost across the board best times while she finished in the top 10 for fly, and top 25 for 50 free.  Soon to be senior swimmer Maggie Layde continues to drop time in her events since she’s been a Marlin.  She dropped over 2 seconds in a beautiful 200 fly swim in which she placed 24th.  With an impressive 6-second 50 back drop Afton Nourzad brought it back to finals in the 50 fly when she improved over half a second.  High point female swimmer Courtney Peters barely missed her senior cut in an improvement of her 200 fly swim in which she came in second, she won two other events while knocking off time for a total of 5 swims.  With a new best time in 200 free Stephanie Peters swam a great meet as she placed second place in 200, 400, and 800 freestyle including all best times in those as well.  Dropping over 2 seconds in her 200 back Nicole Prendes keeps up the good work as she keeps improving and scoring points for the team.  She shredded 9 seconds from and impressive 800 free swim and placed in the top 25.  Amanda Tallman swooped in with some powerful 50 performances as she dropped over 7 seconds in her 50 fly.  She also swam a new best time in her 50 breast.  Fighting the good fight Jane Watts continues to show heart while she keeps her times going in the right direction with a big drop in her 400 IM and 200 IM swims.  Kim Zachensky swam for the Marlins at state this year coming home from her first year at school and reeled in 3 top 10 finishes to score mega points for the team.  Her younger sister Kristy came to swim 200 breast fresh off her improvement at AG state the week before.

Senior Men

With 6 new best times to aim for Dan Brady keeps up the tradition of swimming new times at big meets.  He placed in the top 15 for 100 back and dropped a whopping 5 seconds off his 200 free time.  Also crushing his old 200 free time was Krisztian Elek.  Cameron Garratt swam a new best time in his 200 but crushed it in his 200 and 100 fly swims while dropping over 6 seconds and 2 seconds in his 200 and 100.  His brother Griffin shedded more than 3 seconds off his backstroke time and also dropped in 2 other events while placing in the top 25 for 200 fly.  While making finals in 6 events Henry Loong keeps up the pace as he dropped 8 seconds on his 400 free to break the top 20 and placed in the top 25 for several other events.  Zack Marshall dropped time on a nice 50 fly swim while competing in 7 other events at SS this year.  While swimming finals in 5 events Derek Onken dropped time in all of those swims including a 2 second drop in 100 back while Derek rounded out the meet as 2nd in high point for the Marlins.  Dropping over 20 seconds in his 50 breast (no typo) Drew Onken was the male high point winner at this meet.  Drew won the 2 and 400 IM events and placed in the 2nd spot for 2 breast.  Alex Riley came back to finals for a 50 back swim in which he dropped several more tenths to place in the top 40.  Dropping over a second in his 100 breast Nat Siwabut also placed in the top 25 for breast stroke.  With his brother Non swimming a new best time in 50 fly he swam in 6 events at senior state this year.  Andrew Tang showed up at SS this year to swim some events he qualified for while dropping in his 50s as well, he begins zone camp the following week.  Another high point swimmer for the Marlins, Jordan Turner swam 6 top 10 places and dropped time in all those events.  Some of the events that Jordan swam included time reductions of over 6 seconds for his 200 swims.  I even over heard Lim saying under his voice while watching some of our boys this meet, “deez fools right here are da bomb”.  NO lie.  FYI, “fools” in this context is a term of endearment.

Next week we have a bunch of our swimmers heading out west to compete in our national championships.  I believe this will be aired on TV at some point but we can always get the results online at USA swimming website.  While this was a difficult training year the team once again did a great job and we look forward to getting a head start on a fresh short course season.   We may have several new additions to the team this year we are hoping that can make our training a more enjoyable experience not that it isn’t peaches and cream already.  Stay tuned for meet summary for your national end of the year meets.


Practice Schedule Thanksgiving Week 2010

Mon/Tues/Wed  Nov. 22-24:

6-8am  &  3-6pm   (Afternoon practice: Come anytime between 3:00 and 6:00 and stay for 1 to 1-1/2 hours)

Thurs  Nov. 25:
CLOSED  (Happy Thanksgiving!)

Fri  Nov. 26:
3-6 pm   (Come anytime between 3:00 and 6:00 and stay for 1 to 1-1/2 hours)

Sat/Sun  Nov. 27-28:
Normal practice times

Please see your coach if you have any questions.
Thanks and GO MARLINS!

Recovery Nutrition

Recovery Nutrition

By Lisa Dorfman, MS, RD, CSSD, LMHC

Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. This investment for muscles ensures adequate energy for daily training and overall health. Without food or fluid after exercise, the body is unable to completely recover from workouts and improve performance.

The post workout snack, beverage or meal also helps tendons and ligaments to heal, builds and maintains a healthy hormonal & immune system, and keeps electrolytes in balance--minerals that helps muscles to contract and relax on every run and for each hit, kick or tackle. Post-training nutrition is especially important for athletes who workout twice daily; compete in all day, multiple- day and/or in events where morning prelims are wedged between afternoon finals.

Recovery Nutrition Science 101
The body continues to burn calories after a workout, called exercise post oxygen consumption (EPOC), which lasts 15 minutes to 48 hours after training. EPOC causes an additional calorie burn and higher metabolism beyond the workout--a benefit for weight and fat management--a drawback when calories are needed for building the performance athlete. The amount of EPOC calories burned depends on gender, training status, training intensity and duration, and fitness level-- accounting for a few to several hundred calories. Why are extra calories burned?

EPOC calories are burned because:
• The body replenishes sugar in muscles and replaces the simplest energy form called adenosine triphosphate (ATP) at the cellular level;
• Lactate--responsible for post exercise muscle soreness needs removal.
• Normal breathing, heart rate and body temperature needs restoration to pre-exercise levels
• Blood needs re-oxygenation after muscles cease working out.

Recovery Fuel
The post workout food formula can consist of fluids or solid food as long as the athlete can stomach it, literally. Since the gut shuts down after exercise, not all foods will work for everyone. Depending on training type and timing of the next workout, the composition and amount can vary while keeping in mind the golden recovery rule; getting something--anything as long as it's within the window of refueling opportunity, about 15 minutes to two hours after training for adequate replenishment.

The best foods to eat are those high in carbohydrates. Planning ahead by storing a sports drink, bar, or snack in the gym bag or stopping for a smoothie on the way home is one way to ensure adequate replenishment within the recovery window. Meals/ snacks with 65% carbohydrates or more, about 0.8g to 1 gram/kg bodyweight / hour have been shown to replenish muscle stores best. For the 150 pound athlete (68 kg) (kg=pounds / 2.2), a snack or beverage with about 54 grams -68 grams carbohydrates. Visit the Recovery Fuel Chart for snacks that meet this requirement.

It's just as important to refuel after shorter high intensity workouts as it is for longer workouts. The difference between the recommended foods depends on whether or not it is the last workout of the day. If athletes have a second workout--lower fat, lower fiber and bland foods are best over high fiber, fat and spicy foods to prevent gut distress. For example, the two-a-day athlete would do better with a plain turkey sub with lettuce and tomato after the first workout instead of a Mexican Taco salad with cheese, refried beans, ground beef, guacamole, salsa and the shell.

As for hydration, replacing fluids at a rate of 1-1½ times, about 16-24 oz for every pound lost in sweat. Weighing before and after a training session can provide a good guestimate of fluids lost during exercise. And while it's not necessary to weigh daily, seasonal weightings are recommended since ambient temperature affects fluid losses.

Urine color is the simplest and one of the most accurate measures of hydration. If the urine is pale yellow, that's good, while dark urine means dehydration. Completely clear urine is a concern since it suggests overhydration--the overconsumption of water and potential loss of electrolytes. Therefore, recovery fluids should include water, electrolyte rich sport drinks, and recovery fuels with sugar and protein (depending on the intensity of the workout) to cover all bases and replace all losses. When food doesn't work, a sport shake is an easy, portable way to replace carbohydrates and protein needed for maintaining muscle gains and strength accomplished during workouts.


The Extras--Supplements for Recovery

No need to look far-- whether roaming on the Internet, in magazines or at the vitamin store, you'll find a plethora of products promoted to target recovery nutrition. What works, what doesn't?

Most formulas provide too much fuel for most athletes, some with additional substances such as herbs, which can be illegal to use in collegiate or professional sports--many include just enough to meet the athlete's needs. Reading the labels is key to meeting your personal needs.

Here's a quick summary of the top three of what's hot, what's not, what's promising. Keep in mind, whole foods are always best since nutrients in food work synergistically with recovery compounds such as antioxidants, omega 3s, vitamins and minerals. The bottom line is to get something in the body after workouts and if you can't eat whole foods, look for a shake, bar or sport drinks company that is recommended by reputable sports organizations, teams and athletes. Most important, recovery fuel is a 24/7 job for athletes. Don't wait until after workouts to try and catch up with a good overall diet.


Lisa Dorfman, MS, RD, CSSD, LMHC, Director of Sports Nutrition and Performance--UM and adjunct professor- Dept of Exercise and Sport Science, consultant to US Sailing, and professional athletes worldwide, Lisa is a former pro triathlete & competitor in over 34 marathons (PR 2:52:32), Ironman USA, and the 2004 Long Distance Duathlon World Championships for Team USA. Lisa has been featured on Dateline, 20/20, CNN, ESPN, Fox, MSNBC, Designing Spaces, E and local & international news & appears in dozens of publications monthly including SoBeFit Magazine where she is Nutrition Editor. Lisa's books, The Tropical Diet (2004) and The Vegetarian Sports Nutrition Guide (2000) and programs are available worldwide and at her website www.foodfitness.com.

Friday, November 5, 2010

Hello Marlins

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