PDN - 10 March 2016

Hearty congratulations to all the club participants for the fantastic effort and result in winning the Swimming WA A-Grade Premiership held last Friday night.

We need to recognise the positive contribution that club members made by either swimming or cheering their team mates. Many club members didn’t swim yet came along to support their team-mates. Thank you for providing such great support. A huge thanks also to the coaches for their effort on the night and in the lead-up. It was great to see 6 coaches on pool deck.

The large number of PBs tells an important story. Clearly the coaches had prepared the swimmers well, the atmosphere on the night was fantastic, and the fact the swimmers were swimming hard, and performed so well, for the team (and not individual accolades) says a lot for the spirit within the group.

A special thanks to the effort that our Meet Director, Steve Hill put in alongside the coaches in selecting the team despite what seemed to be a large number of last-minute substitutions. Also to CJ for his insightful and detailed analysis.

Club members and families cheering and celebrating together on the night has gone a long way to creating a fantastic team and club culture. I am confident this will be one of many future successes for the club.

Go UWA-West Coast!!

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SWIMMERS OF THE WEEK

All of our A-grade swimmers: who collectively put up their best efforts and took the club to a solid A-grade victory last Friday evening against the odds.

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MEET INFORMATION

2015/2016 Long Course Targeted Meets

The Long Course Targeted Meet Calendar is on the website
Click here to view the targeted meet calendar

The targeted meets are attended by your coach and form part of your season program. Swimmers should make every effort to attend the targeted meets. If, you are unable to attend any of your targeted meets, please discuss alternatives with your coach

If you have any doubt/queries over what events your swimmer should be doing at any meet, please speak with your coach

**** Timekeeping Rosters & Swaps ****

Time keeping rosters will be posted on the website www.uwawestcoast.org ahead of each meet, under Meet Info ==> Time Keeping Rosters

Please note that if you withdraw from a meet, in addition to notifying Swimming WA / the Host Club, it is imperative that you notify our timekeeping co-ordinator, Nancy, via email timekeeping@uwawestcoast.org as the meet hosts will not generally feed the information back to the club

If for any reason you know in advance that there are periods of a meet for which you will be unavailable to timekeep, please email Nancy via timekeeping@uwawestcoast.org and your request can usually be accommodated. Once the roster is posted to the website, it is your responsibility to use the competitive members' directory and find a substitute if you are unable to make your allocated assignment

The Competitive Members' Directory has been created for the purpose of engineering timekeeping swaps when you suddenly find you cannot make your assigned timekeeping / other volunteer duty when it is already posted on the website. If you have lost / never received the email advising the password, please contact communications@uwawestcoast.org
For quick access the link to the Competitive Members' Directory is provided below.
Click here to access the competitive members' directory

Timekeeping / other vounteer duty "no shows" will find that they are the top choices for additional "make-up" volunteer duty allocation at the next meet their swimmer enters

Timekeeping Survey: Have Your Say

While we can’t get away from timekeeping and other volunteer assignments at meets, we can try to tailor the assignments to members’ preferences
As you may have noticed we have recently moved away from allocating duties in one hour segments to half hour segments. Perhaps the shorter, more frequent slots serve junior families better, perhaps the majority prefer them, perhaps the majority prefer fewer, longer slots ….
Please tell us what YOU prefer, by answering the following 4 questions and we will change the way we draw up the rosters based on the majority opinion
It takes 20 seconds max
Click here to take the survey
The survey willcloase on Sunday 13^th March

UPCOMING MEETS : POOL

Western Sprint Challenge
(Targeted for Jnr Green/Blue/Gold, EN; DN & PN: Ask Coach)

Event on Saturday 12^th March @ HBF Stadium

All attendees are rostered on to timekeep
Click here to go directly to the timekeeping roster

Warm up @ 08.00; Start @ 09.00

Click here to see the timeline for the meet

Coaches in Attendance: TBC

Breakers Long Course Big Splash 2
(Not Targeted)

Event on Sunday 13^th March @ HBF JOONDALUP

All attendees are rostered on to timekeep
Click here to go directly to the timekeeping roster

Warm up @ 08.00; Start @ 09.00

Click here to see the timeline for the meet

Coaches in Attendance: TBC

MARCH CLUB NIGHT: Friday 18^th March

Friday 18^th March @ HBF Stadium, Indoor 8 lane pool & afterwards outside 10 lane pool

One hour of competitive events followed by mixed age, fun relays, food/drinks and the National Qualifiers’ presentation.
Please note that the Nationals uniforms are a "badge of honour" to be presented to those qualifiers that have confirmed their intent to follow through on their achievement of qualifying and represent the club at national level. They will,no doubt, give their best efforts in Adelaide so that the first ever UWA-West Coast team makes its mark at Nationals

Competitive event list: All 50s, all100s, 200IM, 200 free

Online entries are now open for the competitive events and for the food/drink at the social function afterwards
Click here to enter

Note: Nationals qualifiers will be assumed to be taking part in the fun relays and are not required to complete an online entry if swimming the relays only. To be included in the food catering, nationals qualifiers MUST complete the pre-order form on the link in the green box below

Perth City Junior Classic
(Not Targeted)

Entries close Friday 11^th March

Event on Saturday 19^th March @ Perth College, Beaufort Street, Mount Lawley

Click here to enter

Warm up @ 1130; Start @ 13.00

Coaches in Attendance: TBC

Indian Ocean All Stars
(Targeted for Jnr Green/Blue/Gold, EN)

Entries close Tuesday 15^th March @ 9.30pm

Event on Saturday 26^th & Sunday 27^th March @ HBF Stadium

Click here to enter

Qualifying times apply; check program for details

Warm up @ 08.00; Start @ 09.00

Coaches in Attendance: TBC

HFMF Junior Long Course Championships
(Targeted for ALL who qualify)

Entries close Tuesday 5^th April @ 9.30pm

Event on Saturday 16^th & Sunday 17^th April @ HBF Stadium

Click here to enter

State Qualifying times apply

Warm up @ 08.00; Start @ 09.00

Coaches in Attendance: TBC

UPCOMING MEETS : OPEN WATER

Bay Swim: Gracetown

Event on Saturday 26^th March at Cowaramup Bay Main Beach

A fun morning and a major event on the Gracetown calendar for the last 15 years

Registration @ 8.30am on the beach

Entry fee $20

Distance 1km

Prizes for winners and places in various age groups

Go to https://www.facebook.com/bayswimgracetown/ for more details

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Junior Race Nights

Junior Race nights are on Friday afternoons

Race Nights are held at the UWA Pool,Crawley and are open to ALL junior swimmers registered at any venue

Warm up @ 5.00pm; Racing starts @ 5.30pm

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TRAINING & COACHING INFORMATION

Training Schedules

The updated schedules currently in place are on the website and can be accessed via the following link
Click here to go to the updated 2015 - 2016 Training Schedules

Swim Meets: no changes to training schedules for this weekend

Thursday 10^th March PM: there will be restricted lane space for HBF due to PSA

Friday 11^th March PM: CJ, Amy and George will be at IGSSA. All junior squad training will be at UWA Summer Racing from 5.00pm to 6pm

Friday 11^th March PM: EN will train from 5:00-7:00pm with DN at HBF

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Holiday Schedules

Junior White/Junior Green/Performance Fitness/ Swim Fit

No training at UWA or HBF for the full two weeks of the April School Holidays

Sessions on Mon, Wed, Fri mornings at St Mary’s 6:00-7:30am through both weeks of the April school holidays

Training will recommence on Tuesday the 26/04/16

Any swimmers in these squads competing at the Junior State Championships on 16^th & 17^th April are welcome to train in the afternoons at HBF with the EN, Junior Gold & Junior Blue squads on Monday 11^th - Thursday 14^th from 4.00 - 6.00pm

Junior Blue/Junior Gold/Emerging National

Training will be at HBF 4:00pm-6:00pm Monday 11/04/16 - Thursday 14/04/16 (for those not going to Nationals)

There will be no training at UWA for the full two weeks of the holidays

Sessions on Mon, Wed, Fri mornings will be on offer at St Mary’s 6:00-7:30am for the full two weeks of the holidays

Training will recommence on Tuesday the 26/04/16

Performing National and Developing National

From 28/03/16-02/04/16:
- 5:00pm-7:00pm Monday - Friday HBF
- Tuesday 5:30-7:30am & Saturday 6:00-8:00am - UWA
- Wednesday 5:30-7:30am HBF

From 04/04/16-16/04/16: NO training

Training will recommence on Monday the 18/04/16: Morning sessions only

Normal training schedule resumes 02/05/16

There will be no training on Monday the 25/04/16

Uni Squad

First semester training finishes on the 25^th June

Second semester training commences on the 1^st August and finishes on 26^th November

Normal training continues through first semester study break

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Performing & Developing National Yoga/Stretching Class

The last remaining class of the first block of 5 is scheduled for 12^th March from 9.15to 10.15am

The next block of classess is planned to start on Saturday 23^rd April. Registration and payment will open closer to the time

EN, Junior Gold & Junior Blue Yoga/Stretching Class

The first class of the first block of 5 for this group is scheduled for 12^th March from 08.00 to 09.00am

Subsequent classes are currently schdeuled for the same time on 19^th March, 26^th March, 2^nd April, 9^th April and 16^th April (TBC). That is 6 classes will actually be on offer in the package, in recognition that there are 3 meets clashing and many of you will miss at least one of the block

Note, that the 16^th April class is likely to be moved to the afternoon of the 14^th April so that all those attending Junior State Championships will be able to attend and benefit from the session. This will be confirmed in the next few days

Classes are to be held at the UWA Gym, alongside the pool at the UWA Crawley Campus

Yoga mats make the experience more comfortable and can be purchased for $5 from BigW

The provider is Yoga West. Click here to visit their website

If you haven’t registered yet and are interested in signing up, the package price for the block of casses is $50. Please complete and return the regisration form and make payment to the club as directed on the form ASAP if you would like to join this Saturday's class
Click here to download the registration form

Reminders: Sickness, Time Keeping, Water Bottles, Lateness, Caps & Goggles

Swimmers that are sick are asked not to swim due to the health and well being of other members in the squad

The coaching group would also like to emphasise to all that it is your responsibility to ensure that your time keeping slot is filled even if your swimmer is not able to swim

ALL swimmers in ALL squads must always have a FULL water bottle with them at the start of every training session. No water bottle = no water time

If swimmers are late; a parent must be explain to the coach why the swimmer is late, either in person or via a note

Swimmers should remember to wear a cap and goggles every time they come to training. If they forget, they should ask the coaches if there are some available to borrow

Injury Policy

Swimmers that complain of soreness or injury that prevents them from completing the full extent of the session, will be asked to leave the session

In order to return to training, the swimmer must seek a professional medical appraisal (ie. Physio, doctor, etc)

The report of the appraisal must be presented to the coach prior to the swimmer returning to training

The report must include a detailed summary of the injury, prescribed rehabilitation activities/limitations, and ongoing pre-habilitation (prevention exercises)

The injured swimmer must arrive 15 minutes early to each session to conduct rehab exercises (which are prescribed by the medical professional) on their own

Brett Slocombe and Jeremy Hunter are our preferred physios. Dr. Peter Steele is our preferred doctor

Late Arrival / Early Departure Policy

Parents are responsible for communicating to the coach when a swimmer will be late or is required to leave early

Once the session commences, swimmers who arrive late without prior communication from their parent, will not be allowed to train

Swimmers can gain consent to leave early from a session via their parent directly requesting this from the coach. A written letter or email will suffice

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ARTICLE OF THE WEEK

Can we Improve Performance by TrainingAthletes with Mental Exertion?

A study showed thirty min of mental exertion (ME), impaired time trial performance in recreational cyclists, while the elite cyclists were unaffected.

The decrement in performance associated with ME is attributed to greater rate of perceived effort (RPE), due to increased cerebral adenosine. Adenosine accumulates under periods of increased energy demand and reduced energy availability.

Training-induced increases in cerebral glycogen have been observed in rats following endurance training. A parallel adaptation in elite cyclists may explain the increase in glucose concentration throughout the ME task.

An enhanced supply of fuel would mediate accumulation of adenosine and its effect on RPE and performance.

Given the consistent detrimental effect of ME on endurance in recreational populations, it is likely that elite cyclists possess training-induced adaptations that allow for a degree of resistance to ME.

Training to enhance these adaptations could be exploited to maintain performance in both physically and mentally demanding situations.

Click here to read the full article

If you come across any relevant articles that you'd like to be added to our library under the Articles & Information subtab that sits under News tab on the website so everyone can read them, please email them to Penny on communications@uwawestcoast.org

All articles will be vetted and endorsed by our coaching staff prior to being posted

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OTHER CLUB INFORMATION

Fundraiser: Chocolates

Suzie Johansen is collecting money from the chocolate sales. Please find her around the pool or email her via fundraising@uwawestcoast.org to arrange a convenient collection time

A few boxes are still available for selling. If you are a nationals qualifier that hasn’t yet collected a box or you would like to sell a few more please email fundraising@uwawestcoast.org or communications@uwawestcoast.org to arrange a convenient pick up time

Uniform & Equipment Sales

New UWA - West Coast t-shirts are now available as are the new UWA - West Coast caps

If you are interested in purchasing any items, our uniform co-ordinator, Nancy Petsos, is usually available on deck at the pool on Monday, Wednesday or Friday afternoons from 4-5pm. Nancy will also be on deck today, Thursday 10^th March from 4-5pm

Old UWA and West Coast club uniform stock is being sold off at half price

A selection of equipment: hand paddles, fins and kickboards are also available for sale

Please click here to see the inventory of what is in stock and the prices for each item

If you are interested in purchasing any items, our uniform co-ordinator is usually available on deck at the pool on Monday, Wednesday or Friday afternoons from 4-5pm

To confirm availability or make any uniform sales enquiries, please email Nancy via uniforms@uwawestcoast.org or call her on 0412 367 851

For uniform sales, payment may be made by cash and/or EFTPOS/credit card

UWA-West Coast winter jackets/hoodies will be arriving in time for the winter season

Old, "unsellable", uniform stock

Please be advised that all old, unsellable stock like old nationals uniforms have not gone to waste. They have been sent to a Clutterbugs, a charity who will distribute them overseas, most likely Africa
Follow www.clutterbugs.net.au to find out more about the organization and their cause

Swimming WA 2016 Swimmer of the Year Awards

Save the Date: Saturday 28th May, 2016 @ 8.00am for 8.30am start
At the State Reception Centre, Fraser's Restaurant, Fraser Avenue, West Perth
Tickets on Sale now @ $65 each or $400 for a table of 10
RSVP to rsvp@waswimming.org.au by 22^nd April 2016

Calling all Members that are Students at UWA

Thanks to those of you who have already advised if you are UWA students. If you haven’t already let us know, please advise the club via email on communications@uwawestcoast.org We need the data on the number of registered students in the club to fulfill the requirements of the University’s Department of Sport

UWA Student Scholarship / Bursary Program

UWA Sport are now extending their scholarship / bursary program to students of UWA who are also swimmers at UWA – West Coast Swimming Club

Under this program, UWA students that go to nationals (or similar), are eligible to apply for a bursary that will match any club contribution/subsidy up to a maximum of $500

Bursary awards will be made to one male and one female elite athlete each year

Applications will be online at the beginning of March and will be live for a couple of weeks. Applications will be made by the athlete and will be reviewed by UWA Sport in conjunction with UWA-West Coast

Bursaries will be paid 50% in Semester 1 and 50% in Semester 2. Bursaries must be spent on sport related equipment and/or travel/competition expenses. Successful applicants will have follow up interviews in Semester 1 & 2

The INSPIRE Series

UWA Sports Club members are invited to attend a series of free presentations, the INSPIRE series. That is INteresting Sports People In REal time. These offer a great opportunity to hear from interesting sports people on a personal level

The format is a short presentation followed by a lengthy Q&A session each month from various sporting industry people with light refreshments

The first presentation will feature Simone Fountain, Sydney Olympics Gold Medallist for Water Polo, now working as the High Performance Operations Manager for Hockey Australia. Simone will discuss her transition from competing as an elite level athlete to performing in a high profile administration role

On Wednesday 23^rd March @ 7.30pm in The Boat Shed

RSVP to Sue Gliddon via email sue.gliddon@sport.uwa.edu.au, to reserve your place. Places are limited and must be reserved

Calling all Creative Swimmers to Design our new Bathers

UWA - West Coast needs its own identity

We have received a number of great designs for the application of the club name. Feedback will be provided soon. We are in need of further input for the design of club bathers.

The primary constraints on the bathers' design is that they must use the club colours blue, green and gold. If the university logo is used, it must not be defaced in any way. To help you work wit these constraints ,please refer to the logo design guidelines file

Use the start of the holidays to get creative. Please submit any designs by email to Penny on communications@uwawestcoast.org

Club/Squad Only Memberships

The Club only membership option is now available

All former West coast squad only members can now become Club Only UWA - West Coast Swimmming Club members at a cost of $25 per swimmer plus $25 for a parent member. This entitles your swimmer to compete a 4 club nights per year and take part in all other club functions

The Club Only option does not allow swimmers to compete at SWA sanctioned meets. For this, you need to take out a full, annual SWA membership

Note that former West Coast squad only members will need to follow the New Member links as the former squad only membership has lapsed.

Please follow the links below to take out a Club Only or SWA Annual membership.
For a non competitive squad only membership, after entering your swimmer's name and date of birth, on the next screen select the "Club Only" Option
For an SWA competitive membership, after entering your swimmer's name and date of birth, on the next screen select the "Annual" Option

New Members:
http://www.myswimresults.com.au/MembershipNewRegistration.aspx?ClubID=12

Renewing Members:
http://www.myswimresults.com.au/MembershipRenewRegistration.aspx?ClubID=12

Membership Upgrades:
http://www.myswimresults.com.au/MembershipUpgrade.aspx

Swimmers' distribution list for Pool Deck News

As a move towards our swimmers' taking increased "ownership" of their swimming, we would like to include the swimmers on the Pool Deck News distribution list.

If you would like your swimmers' added to the pool deck news distribution list, them please send their email address(es) to communications@uwawestcoast.org

The email addresses will be input to the secure membership database and not passed on to any third parties. They will only be used for the mailing out of the Pool Deck News.

Want to be notified when the Pool Deck News is posted?

Then like us on facebook and have your notifications set up.
Click here to go directly to the facebook squad page