Winter edition includes:
- Holiday Party
- Athlete Spotlight
- Upcoming Dates and Events
- Recovery for Swimmers: What You Need to Know
You can always find more information on our website at
Ozarkswim.teampages.com
or stay connected by following us on Facebook and Instagram.
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When: December 14th 7:30PM-9:30PM
Where: The OC
Let's celebrate Christmas with all of our favorite swimmers! We will be have games, inflatables and of course, pool time. We will also be doing a secret Santa and awards.
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It will be a potluck type of party, feel free to bring your favorite dish to share! Be sure to click on the potluck tab on your Punchbowl invitation to let everyone know what you are bringing. For club parents that bring a dish or item, you will be able to receive 2 volunteer points.
We are expecting a good number of swimmers and family members to attend. We will also be spread out around The OC with the inflatable set up in the gymnasium. Due to the spread and number of people, we will have club parents volunteer to help us keep an eye out. You will be able to receive another 2 volunteer points for helping as a chaperone. Check your parent portal to sign up for volunteer positions. Make sure to designate your dish on Punchbowl AND sign up for your volunteer points through parent portal.
RSVP through the Punchbowl invitation sent to your email. Let us know under the potluck tab if you will be bringing an item!
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Athlete Spotlight - Emma Hedrick
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Age: 12 years old
Swimming background: Emm
a started taking swim lessons when she was 6 months old. She could swim to the side of the pool before she could walk. She was already competing when she was only 6.
Favorite event: 100 backstroke
Other activities: Emma is an avid reader, 2 books/week. She volunteers at Reason’s Rescue Ranch several times/week where she cares for horses (typical ranch hand duties), trains people to ride horses and breaks horses that have not been trained for riders. She plays trumpet in the Ozark band. She has held the first chair trumpet spot and was chosen to represent Ozark in a he District Honor Band. She receives good grades and has made the Honor Roll.
Her personal goals in life are to receive scholarships, attend college to become a veterinarian. She dreams of having a Rescue Ranch and veterinarian clinic on her own property so that she can work from home.
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Upcoming Dates and Events
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December
- 12/1 - Winter Qualifier (Platte City, MO)
- 12/7 - Winter Classic (Lawrence, KS)
- 12/14 - Holiday Party at The OC (7:30PM-9:30PM)
- 12/18 - Parent Meeting (Championship times & cuts)
- 12/24 & 12/25 - NO PRACTICE
- 12/31 & 1/1 - NO PRACTICE
January
- 1/4 - TSA True Blue Igloo (Topeka, KS)
- 1/11 - Neutrogena Inv (Fayetteville, AR)
- 1/25 - Tiger Inv (Columbia, MO)
February
- 2/2 - MSA Last Chance (Springfield, MO)
- 2/8 - Heartbreaker (Webb City, MO)
- 2/15 - Districts - East (Platte City, MO)
- 2/21 - Short Course Championships (Wichita, KS)
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Recovery for Swimmer: What You Need to Know
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One of the major benefits of swimming for fitness is that it’s low impact on your body. Unlike running or other land-based physical activity, swimming doesn’t put as much wear and tear on your joints and muscles. Even though swimming may not cause the same aches and pains of these other sports, it’s still important that you give yourself an opportunity to recover after intense training or swimming competitions.
Our body needs rest days (or at least recovery workouts) to perform at our highest level and maximize the time we spend in the water. It’s important to know a couple of things about recovery and rest for swimmers in general. Can you swim everyday? How long should you rest? Find the answers to these questions and more below.
The Science Behind Recovery
During strenuous exercise such as resistance training or aerobic threshold intervals, muscle tissue develops micro-tears in response to stress. Immediately following exercise, the recovery process begins via acute inflammation.
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Glycogen is the fuel that is stored in muscles for the conversion of energy. Carbohydrates are the main source of glycogen, and the liver mediates the conversion of glycogen into glucose for quick energy consumption during exercise. Besides fueling muscles during exercise, glycogen is also important for recovery, and inadequate glycogen stores can hinder the body’s muscle restoration.
Recovery Tips
“Anyone can work hard. The best have the discipline to recover.” – Lauren Fleshman
1. Post-Workout Snack
Within 30 minutes of moderate-to-vigorous exercise, swimmers should consume a 200-300 calorie snack that has a carbohydrate to protein ratio of 4:1 or 3:1 . This ratio is best for stimulating muscle growth by providing protein for muscle synthesis and carbohydrates for glycogen replenishment. Read more about this
here
.
2. Active Recovery
The science behind sports recovery has repeatedly illustrated that active recovery produces significant decreases in blood lactate concentrations when compared to other recovery methods. Active recovery focuses on movements that allow the blood to move and decrease residual fatigue in the muscles. Active recovery exercises could include a light continuous swim or yoga.
3. Warm Up Correctly
A Norwegian study found that a prolonged warm up before exercise was more beneficial for recovery than even a cool down. An adequate warm up consists of easy swimming focused on technique, kicking, technique drills; all of which gently prime the muscular and skeletal system for the work ahead, and mitigate the amount of damage sustained during the workout. Read more about this
here
.
4. Compression
Although there are conflicting reports whether compression is beneficial for speed, we do know that compression gear can speed up recovery. Why? Compression socks and sleeves cause blood vessel dilation, allowing more blood to flow to the lower limbs. Read more about this
here
.
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Can You Swim Every Day?
Absolutely! You can swim seven days a week, 365 days a year – and I know some people who do this! The key is moderating your intensity and duration so your body is fresh for each workout. One of the major benefits of sticking to a training plan is having this structure so you don’t burn yourself out.
If you want to swim everyday, often times it’s best to bake recovery days into your weekly routine. For example, you might follow the following routine:
- Monday: Endurance Freestyle
- Tuesday: IM Technique
- Wednesday: Speed Work
- Thursday: Short Recovery Swim
- Friday: Pace Work
- Saturday: IM or Endurance Freestyle
- Sunday: Off – Rest Day
The above 6-day per week schedule incorporates a dedicated day for a recovery workout along with one day completely out of the water. Depending on any other training you do, and what your goals are, you may want more or less recovery, but the key is having a plan and adjusting it if you find yourself breaking down too much.
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Ozark Tiger Sharks | 417-581-7002 Ext: 2024 | Ozarkswim.teampages.com
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