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RRHS Swimming

Welcome to the RRHS Swimming season! Get ready for daily swim practices with helpful eating plans, Nitrates info, and 10 Power Foods suggestions. Improve your Backstroke and Breaststroke with exercises. Learn more via FB & Twitter.

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RRHS Swimming

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  1. RRHS Swimming 2016 - 2017

  2. Contact Information Email Coaches Announcements will be done via FB & Twitter Coach Mo (Maureen Leech) & Coach Koop (Candace Koop) rrhsknightsswimdive@gmail.com

  3. Welcome • This year will be a great swim season if we all work together. • Swim practices will be every day for 1- 2 hours, except on meet days. • Practice will consist of pool and dryland exercises.

  4. Eating Plans • Active sports such as swimming further increase the calorie requirement of the body. Generally, diet for teenage girls should consist of 2200 calories, whereas diet for teenage guys should consist of 2500 - 3000 calories. However, teens who swim at a competitive level may have to consume as many as 4500 - 5000 calories, due to their intense workout.  • Strive to consume a 3-4:1 ratio of carbohydrates. That is, 3-4 grams of carbohydrates for every 1 gram of protein.

  5. Eating Plans, cont. • Consume good protein - A HBV protein is one in which contains all of the essential amino acids that are required by humans and will thus vastly improve muscle repair after a workout. • WATER – consume 16-24 ounces after a workout. • On the next few slides you will see some suggestions of types of foods that are good to include into your daily diet. Try to limit your sweets and sugary snacks!

  6. Increasing Nitrates • Walnuts • Salmon • Shrimp • Pistachios • Dark Chocolate (raw chocolate is best) • Honey • Organic Peanut Butter • Beets & Beet Juice • Carrots Nitrates which can be converted to Nitric Oxide (NO) is beneficial because it causes an increase in blood flow & oxygen to the skeletal muscles, which increases strength and endurance. “In simple words, NO make body functions smoothers as oxygen, nutrients and red blood cells can reach their target tissues and cells faster.” • Garlic • Cayenne Pepper • Onions • Brown Rice • Black tea • Greens: • Kale, Spinach, Arugula, Watercress, Fennel, Leek, Celery • Fruits: • Strawberries, melon, cranberries, watermelon, pomegranate, bananas, cherries, oranges • Ginseng

  7. 10 Power Foods • Beans (Pinto, red and kidney beans pack both antioxidants and protein, making them one of the most beneficial super foods to promote both energy and health. Add them to salads or rice dishes to turn them into a meal. ) • Dark Chocolate (One square of dark chocolate offers exceptional antioxidant power. ) • Red Delicious and Granny Smith Apples (Eating one apple per day helps your body fight against free radicals. ) • Prunes • Pomegranate Juice (Good tasting and high in antioxidants. Just make sure to dilute it 50:50 with water. )

  8. 10 Power Foods, Cont. • Artichokes • Pears • Pecans and Walnuts (High in many different vitamins and acids that promote high energy levels and balanced moods. ) • Berries (Cranberries, blueberries, raspberries, blackberries and strawberries are all rich in antioxidants. ) • Elderberries • Russet and Sweet Potatoes (Sweet potatoes are rich with beta carotene, which helps promote endurance. )

  9. Eating Plans, cont. • BreakfastWhole grain wheat bread/toastBowl of cereal or OatmealCup fresh fruitEggsGlass MilkHalf a cup serving of cottage cheese Omlettes

  10. Eating Plans, Cont. • LunchTuna/ turkey/ chickensandwichLarge bowl of vegetable saladStuffed pitasWhole grain pasta Peanut Butter on bagels Quinoa

  11. Eating Plans, Cont. • Dinner • Grilled fish • Lean Steak • Chicken soup • Brown rice • Stir fried veggies

  12. Eating Plans, Cont. • Snacks • Nuts and Seeds • Fresh fruit/ fruit salad • Fruit juice • Crackers • Granola bar • Low fat, dark chocolate

  13. Backstroke - exercises • Stroke drill (from USA Swimming): • Tilt your head into proper backstroke position and place a plastic cup on your head. • Begin kicking – arms down hand above your head • Keep kicks tight and consistent while maintaining a stable cup on your forehead. * Additional exercises are found on the links slide. • One additional thought: …become really good friends with your roller.

  14. Backstroke Links • Stroke: https://www.youtube.com/watch/?v=89HxafulzyI • Breathing: https://www.youtube.com/watch?v=59Z5jmy2wzI • Kick: https://www.youtube.com/watch?v=TvCvdIQLbaA • Body Position: https://www.youtube.com/watch?v=_R0mQCcxqw4 • Turn: http://swim.isport.com/swimming-guides/how-to-do-a-backstroke-flip-turn • Turn Technique: https://www.youtube.com/watch?v=A64l62AIVOM

  15. Breaststroke - Exercises • Since your whole body is used, you need to be flexible. • Stretch daily and work on being more flexible • Stretch your hip flexors daily - • Flexible ankles and hips are a must • Complete daily ankle exercises – pointing your toes and rotating your ankles as if you are drawing circles or write the alphabet with your foot. • Lunges increase the mobility of hip flexors • Core exercises – your core needs to be strong • Crunches , and planks can help strengthen your core • Hip adductions with a band • External Rotation of the shoulder with bands One additional thought…become really good friends with your roller.

  16. Breaststroke Video Links • Stroke: https://www.youtube.com/watch?v=mFFxTuaMpDQ • Breathing: https://www.youtube.com/watch?v=RBs2sPifsq8 • Kick: https://www.youtube.com/watch?v=BJj9z4n0STk • Body Position: https://www.youtube.com/watch?v=3aofS2pF6A0 • Turn Technique: https://www.youtube.com/watch?v=JHM7lnPbL5Y • Flexibility exercises: https://www.youtube.com/watch?v=9c9ZrBRPidk

  17. Butterfly - Exercises • To improve your power in your legs: • Plyometric Squats and two footed jumping will improve your power in your quads and hamstrings • Butterfly uses whole body – the strength of your core is a necessity. • Crunches and twists will improve your core • Since your whole body is used, you need to be flexible. • Stretch daily and work on being more flexible • Static Wall Stretches to increase flexibility in the shoulders • All these exercises should be done without the use of weights. Adding bulky muscles will slow you down in the water. • One additional thought …become really good friends with your roller.

  18. Butterfly Links • https://www.youtube.com/watch?v=oUnW1CCcJ0k • Kick: https://www.youtube.com/watch?v=ebMfr7n65_c • Breathing: https://www.youtube.com/watch?v=mSRQrZAxCUA • Body Position in the water: https://www.youtube.com/watch?v=GMPCgz48NOc • Stroke: https://www.youtube.com/watch?v=UffZn_-lU54 • Turns: https://www.youtube.com/watch?v=aPIzCpGelJc • Flexibility of the shoulders: https://www.youtube.com/watch?v=HkVDym9r4as • Dolphin Kick: https://www.youtube.com/watch?v=D9b6LNBbHL0

  19. Freestyle - Exercises • Since your whole body is used, you need to be flexible. • Stretch daily and work on being more flexible • Stretch your hip flexors daily - • Flexible ankles and hips are a must • Complete daily ankle exercises – pointing your toes and rotating your ankles as if you are drawing circles or write the alphabet with your foot. • Core exercises – your core needs to be strong • Crunches and planks can help strengthen your core • All these exercises should be done without the use of weights. Adding bulky muscles will slow you down in the water. • One additional thought…become really good friends with your roller.

  20. IM and Relay - Exercises IM and relays combine all strokes so the whole body is utilized during this portion of swim. Therefore you must tone your whole body. • Using resistance bands is the best place to start – They are inexpensive, travel well and simple to do anywhere. • Curls for Biceps • Pulls for internal rotation • Pulls for external rotation • Flaps for Lateral and Deltoid Muscles (which are key for Backstrokers and Fliers) • Outward pulls for Lateral and Traps • Upward extensions for Triceps For the “How To” of the above exercises see this link: • http://swim.isport.com/swimming-guides/resistance-band-exercises-for-swimming

  21. Dryland workouts supplement your pool workout, we will do both this year. These are some that you can do at home or after a swim workout on non practice days. Dryland workouts

  22. Additional Links Why you should go to practice : https://swimswam.com/go-practice-today/ Warm Down is just as important as a warm up: https://swimswam.com/go-practice-today/ You are encouraged to keep a Swim Log Book; a look at why log books are needed: http://www.yourswimlog.com/how-caeleb-dressel-used-a-logbook-to-become-the-fastest-man-ever-over-50-yards/

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